Parsvottanasana – Intense Side Stretch
(parsh-vo-tan-as-anna)
Type of Pose: Standing
Parsvottanasana (Intense Side Stretch Pose) is equal parts balancing posture and forward bend. Parsvottanasana is a pose half-way between Trikonasana and Parivrtta Trikonasana
Benefits
• Cools the brain, soothes the nerves
• Strengthens abdominal organs;
• Relieves arthritis of the neck, shoulders, elbows and wrists;
• Improves digestion;
•Tones liver and spleen.
• Reduces menstrual pain;
• Strengthens and stretches the legs, hips and torso.
Contraindications/ Cautions
• High blood pressure;
• Dysentery
• Abdominal hernia (Can arch back but don’t fold forward).
• Cardiac condition; (Avoid the initial step of arching back before folding forward)
Step by Step
1. Start in tadasana, take the left leg back 3-3.5 ft, rotating the left foot 75-80. Keep the hips square by establishing a strong forward action in your left hip, combined with a rearward turning of your front hip and buttocks.
2. Bring your hands into anjali mudra behind your back, a hand position technically known as prstanjali mudra (prsta, pronounced prish-ta, meaning "the back or rear of anything"). Your entire palms should be pressing together firmly, especially the base knuckles of your forefingers which will have a tendency to bow outward. Press the base of your thumbs together. Use this hand and arm position to broaden your shoulders and collar bones and help expand your chest. Press your elbows toward each other to allow you to press your palms together more strongly. Press your little fingers into your back allowing the chest to broaden.
3. As in Tadasana, lengthen and broaden the soles of both feet, by lifting the toes off the ground. Spread all of your toes wide, lengthen them and place them back on the floor-avoid gripping the floor. Root the rear heel into the ground. Push energy up from the floor with this foot, into your back leg. Press strongly into the floor with both heels and use that energy to assist the action in your pelvis and torso. Engage the quadriceps of both your thighs to lift your kneecaps toward your groins. Lift the hamstring muscles on the backs of your thighs toward your buttocks and engage Mula bandha.
4. With the torso facing front, inhale arching the chest and head up and back, lifting your sternum toward the ceiling as much as possible. Maintain the tailbone elongating downward.
5. Center your torso over your front thigh and hinge down from the hips, elongating through the spine leading the torso down with the sternum. To assist going deeper, flex the abdominal muscles. Draw your navel as close to the center of your right thigh as possible.
6. Move the left ribs forward more strongly toward your front leg in order to help you center your torso over your leg. Draw your forward hip back so that both sides of your torso are extending equally out of your pelvis. Maintain your pelvis squared to the front of the mat and leveled from side to side so that it is not tilting in one direction.
7. Lengthen both sides of your torso from your hips to your armpits away from your pelvis. Draw your sitting bones up and back. Draw the shoulder blades down your back. Keep the back and front of the torso elongated, with the intention of taking the forehead to the knee or if possible the shin.
8. In the final position of the asana, raise your elbows up toward the ceiling to open and broaden your chest. Allow your head and neck to relax and hang naturally with the pull of gravity. Hold for 20-30 seconds.
Beginner’s Tips
• If the hamstrings are stiff, bend the front knee slightly. As the hamstrings loosen, slowly straighten the front leg without disturbing any of the other alignments achieved in the pose.
• If the prstanjali mudra is too difficult, one can hold the elbows behind the back. Alternately, hands can be on the floor on either side of the front foot to gain leverage in raising the tailbone.
• Take the feet hip width distance apart to allow more room for the hips as well as for an easier balance.
Wednesday, October 8, 2008
Tuesday, October 7, 2008
Ardha Chandrasana
Ardha Chandrasana (Half Moon Pose)
(are-dah chan-DRAHS-anna)
ardha = half
chandra = glittering, shining, having the brilliancy of light (said of the gods); usually translated as “moon”
Benefits
• Strengthens the abdomen, ankles, thighs, buttocks, and elongates the spine.
• Stretches the groins, hamstrings and calves.
• Opens the shoulders and chest
• Improves coordination and sense of balance
• Helps relieve stress and anxiety
• Relieves backache (by toning the lumbar and sacral spine)
• Relieves Osteoporosis, Sciatica, Fatigue
• Relieves Indigestion
• Relieves Menstrual pain, Constipation
• Improves circulation in the feet
Contraindications/Cautions
• Headache or migraine
• Low blood pressure
• Diarrhea
• Insomnia
• Eye strain
• Varicose veins
• Chronic fatigue syndrome or tiredness
• Hypertension – do not look up at the raise arm – look straight ahead.
• For neck problems, don’t turn head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.
Step by Step
1. Perform Utthita Trikonasana to the right side, with your left hand resting on the left hip. Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor. At the same time, reach your right hand forward, beyond the little-toe side of the right foot, at least 12 inches.
2. Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. Extend actively through the left heel to keep the raised leg strong. Be careful not to lock (thus, potentially hyperextending) the standing knee: make sure the kneecap is aligned straight forward and isn’t turned inward.
3. Rotate your upper torso to the left, but keep the left hip moving slightly forward. Most beginners should keep the left hand on the left hip and the head in a neutral position, gazing forward.
4. Bear the body’s weight mostly on the standing leg. Press the lower hand lightly to the floor, using it to intelligently regulate your balance. Lift the inner ankle of the standing foot strongly upward, as if drawing energy from the floor into the standing groin. Press the sacrum and scapulas firmly against the back torso, and lengthen the coccyx toward the raised heel.
5. Stay in this position for 20-30 seconds. Then lower the raised leg to the floor with an exhalation, and return to Trikonasana. Then perform the pose to the left for the same length of time.
Modifications
Balance is always tricky in this pose for beginners. A wall is a useful prop, which you can use in one of two ways. Stand with your back to the wall, one leg’s length away from the wall. Exhale and bend forward into a standing forward bend, then inhale and raise your left leg parallel to the floor and press the left sole against the wall. Start with your toes turned toward the floor. Exhale again and rotate your torso to the left; at the same time, turn the left leg and foot until the inner foot is parallel to the floor. Rest your left hand on the left hip. The pressure of the raised heel against the wall will help you maintain your balance. You can also perform the pose with your back to, and leaning against, the wall.
Beginners Tip
Many beginning students have difficulty touching the floor with their lower hand, even when resting it on the fingertips. These students should support their hand on a block. Start with the block at its highest height and, if your balance is steady and comfortable, lower it down first to its middle height, then finally if possible to its lowest height.
Deepen the Pose
Advanced students can raise the top arm, with an inhalation, perpendicular to the floor. Firm the top scapula against the back. Imagine there’s a wall in front of you, and press the top hand actively into this pretend wall. Then, if your balance is steady, try slowly rotating the head to gaze up at the raised hand.
To increase the challenge of this pose, raise the lower hand away from the floor and rest it on the standing thigh. To go further, bring the lower hand to the heart to the position of anjali mudra. Secondly, lower the raised hand to join in anjali mudra. Balance solely on the standing leg for 15 to 30 seconds.
Teaching Tip: Play the role of a “living wall” for your student. Make adjustments to help the chest and hips open and square off perpendicular to the floor. Make sure the leg is lifting so that there is a strong line reaching from the torso through the leg to the ball of the foot.
(are-dah chan-DRAHS-anna)
ardha = half
chandra = glittering, shining, having the brilliancy of light (said of the gods); usually translated as “moon”
Benefits
• Strengthens the abdomen, ankles, thighs, buttocks, and elongates the spine.
• Stretches the groins, hamstrings and calves.
• Opens the shoulders and chest
• Improves coordination and sense of balance
• Helps relieve stress and anxiety
• Relieves backache (by toning the lumbar and sacral spine)
• Relieves Osteoporosis, Sciatica, Fatigue
• Relieves Indigestion
• Relieves Menstrual pain, Constipation
• Improves circulation in the feet
Contraindications/Cautions
• Headache or migraine
• Low blood pressure
• Diarrhea
• Insomnia
• Eye strain
• Varicose veins
• Chronic fatigue syndrome or tiredness
• Hypertension – do not look up at the raise arm – look straight ahead.
• For neck problems, don’t turn head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.
Step by Step
1. Perform Utthita Trikonasana to the right side, with your left hand resting on the left hip. Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor. At the same time, reach your right hand forward, beyond the little-toe side of the right foot, at least 12 inches.
2. Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. Extend actively through the left heel to keep the raised leg strong. Be careful not to lock (thus, potentially hyperextending) the standing knee: make sure the kneecap is aligned straight forward and isn’t turned inward.
3. Rotate your upper torso to the left, but keep the left hip moving slightly forward. Most beginners should keep the left hand on the left hip and the head in a neutral position, gazing forward.
4. Bear the body’s weight mostly on the standing leg. Press the lower hand lightly to the floor, using it to intelligently regulate your balance. Lift the inner ankle of the standing foot strongly upward, as if drawing energy from the floor into the standing groin. Press the sacrum and scapulas firmly against the back torso, and lengthen the coccyx toward the raised heel.
5. Stay in this position for 20-30 seconds. Then lower the raised leg to the floor with an exhalation, and return to Trikonasana. Then perform the pose to the left for the same length of time.
Modifications
Balance is always tricky in this pose for beginners. A wall is a useful prop, which you can use in one of two ways. Stand with your back to the wall, one leg’s length away from the wall. Exhale and bend forward into a standing forward bend, then inhale and raise your left leg parallel to the floor and press the left sole against the wall. Start with your toes turned toward the floor. Exhale again and rotate your torso to the left; at the same time, turn the left leg and foot until the inner foot is parallel to the floor. Rest your left hand on the left hip. The pressure of the raised heel against the wall will help you maintain your balance. You can also perform the pose with your back to, and leaning against, the wall.
Beginners Tip
Many beginning students have difficulty touching the floor with their lower hand, even when resting it on the fingertips. These students should support their hand on a block. Start with the block at its highest height and, if your balance is steady and comfortable, lower it down first to its middle height, then finally if possible to its lowest height.
Deepen the Pose
Advanced students can raise the top arm, with an inhalation, perpendicular to the floor. Firm the top scapula against the back. Imagine there’s a wall in front of you, and press the top hand actively into this pretend wall. Then, if your balance is steady, try slowly rotating the head to gaze up at the raised hand.
To increase the challenge of this pose, raise the lower hand away from the floor and rest it on the standing thigh. To go further, bring the lower hand to the heart to the position of anjali mudra. Secondly, lower the raised hand to join in anjali mudra. Balance solely on the standing leg for 15 to 30 seconds.
Teaching Tip: Play the role of a “living wall” for your student. Make adjustments to help the chest and hips open and square off perpendicular to the floor. Make sure the leg is lifting so that there is a strong line reaching from the torso through the leg to the ball of the foot.
Monday, October 6, 2008
Utthita Trikonasana
Utthita Trikonasana (Extended Triangle Pose)
(oo-TEE-tah trik-cone-AHS-anna)
utthita = extended
trikona = three angle or triangle
Triangle Pose is the quintessential standing pose in many styles of yoga.
Benefits
• Stretches and strengthens the thighs, knees, and ankles
• Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
• Stimulates the abdominal organs
• Helps relieve stress
• Improves digestion
• Helps relieve the symptoms of menopause
• Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica
• Relieves backache, especially through second trimester of pregnancy
Contraindications/Cautions
• Diarrhea
• eyestrain
• varicose veins
• depressed or extremely fatigued
• Headache
• Low blood pressure- gaze downward in final pose.
• Heart Condition: Practice against a wall. Keep the top arm on the hip.
• High blood pressure: Turn the head to gaze downward in the final pose.
• Neck problems: Don't turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.
Step by Step
1. Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.
2. Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.
3. Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor. Rotate the torso to the left, keeping the two sides equally long. Let the left hip come slightly forward and lengthen the tailbone toward the back heel.
4. Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the torso. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb.
5. Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. Reverse the feet and repeat for the same length of time to the left.
Modifications
If it isn't possible to comfortably touch the floor with the bottom hand or fingertips, support the palm on a block.
Variation
Instead of stretching the top arm toward the ceiling, stretch it over the back of the top ear, parallel to the floor.
Beginners Tip
Brace your back heel or the back of your torso against a wall if you feel unsteady in the pose.
Deepen the Pose
For more experienced students, align the front heel with the back foot arch.
(oo-TEE-tah trik-cone-AHS-anna)
utthita = extended
trikona = three angle or triangle
Triangle Pose is the quintessential standing pose in many styles of yoga.
Benefits
• Stretches and strengthens the thighs, knees, and ankles
• Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
• Stimulates the abdominal organs
• Helps relieve stress
• Improves digestion
• Helps relieve the symptoms of menopause
• Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica
• Relieves backache, especially through second trimester of pregnancy
Contraindications/Cautions
• Diarrhea
• eyestrain
• varicose veins
• depressed or extremely fatigued
• Headache
• Low blood pressure- gaze downward in final pose.
• Heart Condition: Practice against a wall. Keep the top arm on the hip.
• High blood pressure: Turn the head to gaze downward in the final pose.
• Neck problems: Don't turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.
Step by Step
1. Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.
2. Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.
3. Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor. Rotate the torso to the left, keeping the two sides equally long. Let the left hip come slightly forward and lengthen the tailbone toward the back heel.
4. Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the torso. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb.
5. Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. Reverse the feet and repeat for the same length of time to the left.
Modifications
If it isn't possible to comfortably touch the floor with the bottom hand or fingertips, support the palm on a block.
Variation
Instead of stretching the top arm toward the ceiling, stretch it over the back of the top ear, parallel to the floor.
Beginners Tip
Brace your back heel or the back of your torso against a wall if you feel unsteady in the pose.
Deepen the Pose
For more experienced students, align the front heel with the back foot arch.
Sunday, October 5, 2008
Utthita Parsvakonasana
Utthita Parsvakonasana (Extended Side Angle Pose)
(oo-TEE-tah par-svah-kon-asana)
(“utthita” means “stretch”, ‘parsva’ means ‘side ’or ‘flank’, ‘kona’ means ‘angle’)
Type of Pose: Standing
Benefits:
• Strengthens and stretches the legs, knees, and ankles.
• Stretches the groins, spine, waist and shoulders.
• Expands the chest and lungs.
• Stimulates abdominal organs.
• Increases stamina.
• Remedies: Constipation, Infertility, Low backache, Osteoporosis, Sciatica, Menstrual discomfort.
Contraindications/ Cautions:
• Headache
• High or low blood pressure
• Insomnia
• For any neck problems, don’t turn head to look at the top arm; instead look straight ahead with the sides of the neck lengthened evenly, or look down at the floor.
Step by Step
1. From tadasana, on an exhalation, step or lightly jump feet 3½ to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the kneecap is in line with the center of the right ankle. Work the muscles of both inner thighs up toward each other into the groin (Mula Bandha). Roll the left hip slightly forward, toward the right, but rotate your upper torso back to the left.
2. Anchor the left (back) heel to the floor by lifting the inner left groin deep into the pelvis. Then exhale and bend your right knee over the right ankle, so that the shin is perpendicular to the floor. As you bend the knee align the knee toward the middle toe of the foot. If possible, bring the right thigh parallel to the floor.
3. As you continue to ground your left heel to the floor, exhale and lay the right side of your torso down onto (or bring it as close as possible to) the top of the right thigh. Press your right fingertips (or palm) on the floor just outside of your right foot. Actively push the right knee back against the inner arm; counter this by burrowing your tail bone into the back of your pelvis, toward the pubis. The inside of your right thigh should be parallel with the long edge of your sticky mat.
4. Firm your shoulder blades against the back ribs. Extend your left arm straight up toward the ceiling, turn the left palm to face toward your head and with an inhalation reach the arm over the back of your left ear, palm facing the floor. Stretch from your left heel through your left fingertips, lengthening the entire left side of your body. Engage the abdominals and lift through the torso to keep the weight out of the grounded hand. Turn your head to look at the left arm or if possible, hand. Release your right shoulder away from the ear. Try to create as much length along the right side of your torso as you do along the left.
5. Stay for 30 seconds to 1 minute. Inhale to come up. Push both heels strongly into the floor and reach the left arm forcefully toward the ceiling to lighten the upward movement. Reverse the feet and repeat for the same length of time to the left. Then come up and return to Tadasana.
Variation: You can also perform this pose with the lower arm in front of the bent-knee thigh. This will help create more stretch in the front groin. As you lower your torso to the side, bring the back of your right shoulder against the inner knee, and press your fingertips to the floor. Push the shoulder firmly into the knee and lean your torso back against the inner thigh. Lengthen your side ribs along the inner top thigh.
Beginner’s Tip
This posture requires good athletic strength and flexibility and should be approached conservatively, gradually widening the stance and dropping the weight. This posture can be supported by placing the right arm on the bent knee. This allows the novice to spread their stance enough to bring the right leg perpendicular and the right thigh parallel to the floor.
Misalignment
Avoid bearing weight in the grounded hand or arm. Watch for the bent knee pushing forward over the toes (past perpendicular to ground), to correct this, take a wider stance.
(oo-TEE-tah par-svah-kon-asana)
(“utthita” means “stretch”, ‘parsva’ means ‘side ’or ‘flank’, ‘kona’ means ‘angle’)
Type of Pose: Standing
Benefits:
• Strengthens and stretches the legs, knees, and ankles.
• Stretches the groins, spine, waist and shoulders.
• Expands the chest and lungs.
• Stimulates abdominal organs.
• Increases stamina.
• Remedies: Constipation, Infertility, Low backache, Osteoporosis, Sciatica, Menstrual discomfort.
Contraindications/ Cautions:
• Headache
• High or low blood pressure
• Insomnia
• For any neck problems, don’t turn head to look at the top arm; instead look straight ahead with the sides of the neck lengthened evenly, or look down at the floor.
Step by Step
1. From tadasana, on an exhalation, step or lightly jump feet 3½ to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the kneecap is in line with the center of the right ankle. Work the muscles of both inner thighs up toward each other into the groin (Mula Bandha). Roll the left hip slightly forward, toward the right, but rotate your upper torso back to the left.
2. Anchor the left (back) heel to the floor by lifting the inner left groin deep into the pelvis. Then exhale and bend your right knee over the right ankle, so that the shin is perpendicular to the floor. As you bend the knee align the knee toward the middle toe of the foot. If possible, bring the right thigh parallel to the floor.
3. As you continue to ground your left heel to the floor, exhale and lay the right side of your torso down onto (or bring it as close as possible to) the top of the right thigh. Press your right fingertips (or palm) on the floor just outside of your right foot. Actively push the right knee back against the inner arm; counter this by burrowing your tail bone into the back of your pelvis, toward the pubis. The inside of your right thigh should be parallel with the long edge of your sticky mat.
4. Firm your shoulder blades against the back ribs. Extend your left arm straight up toward the ceiling, turn the left palm to face toward your head and with an inhalation reach the arm over the back of your left ear, palm facing the floor. Stretch from your left heel through your left fingertips, lengthening the entire left side of your body. Engage the abdominals and lift through the torso to keep the weight out of the grounded hand. Turn your head to look at the left arm or if possible, hand. Release your right shoulder away from the ear. Try to create as much length along the right side of your torso as you do along the left.
5. Stay for 30 seconds to 1 minute. Inhale to come up. Push both heels strongly into the floor and reach the left arm forcefully toward the ceiling to lighten the upward movement. Reverse the feet and repeat for the same length of time to the left. Then come up and return to Tadasana.
Variation: You can also perform this pose with the lower arm in front of the bent-knee thigh. This will help create more stretch in the front groin. As you lower your torso to the side, bring the back of your right shoulder against the inner knee, and press your fingertips to the floor. Push the shoulder firmly into the knee and lean your torso back against the inner thigh. Lengthen your side ribs along the inner top thigh.
Beginner’s Tip
This posture requires good athletic strength and flexibility and should be approached conservatively, gradually widening the stance and dropping the weight. This posture can be supported by placing the right arm on the bent knee. This allows the novice to spread their stance enough to bring the right leg perpendicular and the right thigh parallel to the floor.
Misalignment
Avoid bearing weight in the grounded hand or arm. Watch for the bent knee pushing forward over the toes (past perpendicular to ground), to correct this, take a wider stance.
Friday, October 3, 2008
Virabhadrasana II
Virabhadrasana II (Warrior II Pose)
(veer-ah-bah-DRAHS-anna)
Named for a fierce warrior, this version of Warrior Pose increases stamina and strength.
Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet, wielding a thousand clubs, and wearing a tiger's skin
Type of pose: Standing
Benefits
• Strengthens and stretches the legs and ankles, hip flexors and knee extensors
• Relieves backaches, especially through second trimester of pregnancy
• Stretches the groins, chest, lungs, and shoulders
• Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica
• Stimulates abdominal organs
• Increases stamina
Contraindications/Cautions
• Diarrhea
• High blood pressure
• Cardiac condition, heart palpitations
• Heartburn
• Neck problems: Don't turn your head to look over the front hand; continue to look straight ahead with both sides of the neck lengthened evenly.
Step by Step
1. Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.
2. Turn your right foot in slightly to the right (10) and your left foot out to the left 90. When you turn your foot out to 90, open the hips to the side of the mat, dropping the sacrum down. Align the left heel with the right heel [i) heel to heel or ii)heel to arch]. Firm your thighs and turn your left thigh outward so that the center of the left knee cap is in line with the center of the left ankle.
3. Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. Lower your weight as strength and flexibility permit and if possible, bring the left thigh parallel to the floor. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right heel firmly to the floor. This helps take the weight off the front knee. Work the muscles of both inner thighs up toward each other into the groin, as well as activating Mula Bandha.
4. Stretch the arms away from the space between the shoulder blades, parallel to the floor. Turn the palms up, rotating from the shoulder. Then, twisting from the wrists, rotate the palms downward keeping the arms parallel to the floor. Keep the arms and forearms in line with the shoulders and the lower extremities. Don't lean the torso over the left thigh: Keep the sides of the torso equally long and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and look out over the middle finger.
5. Hold the feet as flat as possible, being careful not to raise the outside edge of the back foot.
6. Stay for 30 seconds to 1 minute. Inhale and straighten the bent leg to come up. Reverse the feet and repeat for the same length of time to the left.
Variation
In the instructions above, the shoulders are centered over the pelvis with the sides of the torso equally long. You can also lean the torso slightly away from the left leg, tilting the arms parallel to the line of the top shoulders. This stretches the left side of the torso. Repeat on the right side.
Beginners Tip
For beginners or those in poor physical condition, start with a narrower stance. Lower your weight into the posture gradually as able.
On the exhale, lower your weight down with control. Keep the bent knee in line with the ankle and foot.
Deepen the Pose
Increase the stance of the feet and lower your weight until the bent leg is perpendicular to the floor. To increase the length and strength of the arms in the pose, turn the palms and inner elbow creases to face the ceiling while you draw the shoulder blades down the back. Then maintaining the rotation of the arms, turn the palms from the wrists to face the floor again.
Misalignments: Do not let the torso tilt or move over the bent thigh. The torso should be straight and perpendicular to the floor; Don’t let the front leg flex more than 90 degrees; Keep all the muscles of the extremities firm.
(veer-ah-bah-DRAHS-anna)
Named for a fierce warrior, this version of Warrior Pose increases stamina and strength.
Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet, wielding a thousand clubs, and wearing a tiger's skin
Type of pose: Standing
Benefits
• Strengthens and stretches the legs and ankles, hip flexors and knee extensors
• Relieves backaches, especially through second trimester of pregnancy
• Stretches the groins, chest, lungs, and shoulders
• Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica
• Stimulates abdominal organs
• Increases stamina
Contraindications/Cautions
• Diarrhea
• High blood pressure
• Cardiac condition, heart palpitations
• Heartburn
• Neck problems: Don't turn your head to look over the front hand; continue to look straight ahead with both sides of the neck lengthened evenly.
Step by Step
1. Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.
2. Turn your right foot in slightly to the right (10) and your left foot out to the left 90. When you turn your foot out to 90, open the hips to the side of the mat, dropping the sacrum down. Align the left heel with the right heel [i) heel to heel or ii)heel to arch]. Firm your thighs and turn your left thigh outward so that the center of the left knee cap is in line with the center of the left ankle.
3. Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. Lower your weight as strength and flexibility permit and if possible, bring the left thigh parallel to the floor. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right heel firmly to the floor. This helps take the weight off the front knee. Work the muscles of both inner thighs up toward each other into the groin, as well as activating Mula Bandha.
4. Stretch the arms away from the space between the shoulder blades, parallel to the floor. Turn the palms up, rotating from the shoulder. Then, twisting from the wrists, rotate the palms downward keeping the arms parallel to the floor. Keep the arms and forearms in line with the shoulders and the lower extremities. Don't lean the torso over the left thigh: Keep the sides of the torso equally long and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and look out over the middle finger.
5. Hold the feet as flat as possible, being careful not to raise the outside edge of the back foot.
6. Stay for 30 seconds to 1 minute. Inhale and straighten the bent leg to come up. Reverse the feet and repeat for the same length of time to the left.
Variation
In the instructions above, the shoulders are centered over the pelvis with the sides of the torso equally long. You can also lean the torso slightly away from the left leg, tilting the arms parallel to the line of the top shoulders. This stretches the left side of the torso. Repeat on the right side.
Beginners Tip
For beginners or those in poor physical condition, start with a narrower stance. Lower your weight into the posture gradually as able.
On the exhale, lower your weight down with control. Keep the bent knee in line with the ankle and foot.
Deepen the Pose
Increase the stance of the feet and lower your weight until the bent leg is perpendicular to the floor. To increase the length and strength of the arms in the pose, turn the palms and inner elbow creases to face the ceiling while you draw the shoulder blades down the back. Then maintaining the rotation of the arms, turn the palms from the wrists to face the floor again.
Misalignments: Do not let the torso tilt or move over the bent thigh. The torso should be straight and perpendicular to the floor; Don’t let the front leg flex more than 90 degrees; Keep all the muscles of the extremities firm.
Thursday, October 2, 2008
Virabhadrasana
Virabhadrasana I (Warrior I pose)
(veer-ah-bah-DRAHS-anna)
Named after the mythic warrior-sage, Virabhadra
Type of pose: Standing
Benefits
• Strengthens the legs and back muscles
• Opens the chest and shoulders
• Tones abdominal muscles
• Relieves backache, lumbago and sciatica
• Relieves acidity and improves digestion
• Relieves menstrual pain and reduces heavy menstruation
• Strengthens the bladder.
• Creates heat in the body
Contraindications/Cautions
• Recent or chronic injury or inflammation of the ankles, knees, hips, shoulders
• Cardiac condition
• High blood pressure
Step by Step
1. Stand straight with feet and legs together in Tadasana (Mountain Pose).
2. Step back with the left foot (3 – 4 feet). Ensure the toes of the back foot are turned in about 20 degrees. Align the heels to each other.[i)hip width, ii)heel to heel or iii) heel to arch].
3. Your shoulders, chest and pelvis face forward. Draw the right hip back and the left hip forward, so that the hips are squared to the front.
4. Front toes point straight ahead. Bend the forward knee, keeping it directly in line with the ankle. The thigh should be working toward parallel with the ground. Safety tip: The bent knee should not pass the ankle. The big toe should be visible. Ground down through the back leg, pressing the outside edge of the foot to the mat. This will allow the weight to shift into the back leg.
5. Bring the arms up from the sides - first parallel to the ground and then up overhead, palms facing inward.
6. Gaze up towards the thumbs, taking a slight backbend. Create length in the low back by drawing the sacrum down. Take care not to compress the neck by dropping the head back.
7. Draw the shoulder blades down the back. Keep the back leg firm.
8. Inhale and exhale, holding the pose for 20-30 seconds
9. Bring your arms down to your side
10. Step forward with the back foot into mountain pose.
11. Repeat for other side
Alternative: Move into Virabhadrasana I from Downward Facing Dog:
1. pivot on the ball of the back foot and drop the back heel onto the floor with the toes turned out about 20 degrees from the heel.
2. Step the right foot forward between the hands.
3. Lift the torso to a standing position.
4. Draw the right hip back and the left hip forward, so that the hips are squared to the front.
Beginners Tip: Step the left foot out hip width apart to allow more room for the hips to square.
Deepen the Pose: Use a wider foot stance to allow the front thigh to come parallel to the ground. Make sure the right knee stays directly over the right ankle. Line up the right heel with the center of the left arch. Ground down the outer edge of the left foot while lifting the inner arch of that foot. Really engage the quadriceps. Hold the pose for ten breaths or 15-20 seconds.
Misalignments: Front knee extends too far over foot or not in line with toes; Back foot crosses behind the forward foot. Back knee collapsed; Abdominal muscles not engaged; Lower back collapses; Shoulders up too high; Lower ribs sticking out; Outside edge of back foot lifting; Compressed neck.
(veer-ah-bah-DRAHS-anna)
Named after the mythic warrior-sage, Virabhadra
Type of pose: Standing
Benefits
• Strengthens the legs and back muscles
• Opens the chest and shoulders
• Tones abdominal muscles
• Relieves backache, lumbago and sciatica
• Relieves acidity and improves digestion
• Relieves menstrual pain and reduces heavy menstruation
• Strengthens the bladder.
• Creates heat in the body
Contraindications/Cautions
• Recent or chronic injury or inflammation of the ankles, knees, hips, shoulders
• Cardiac condition
• High blood pressure
Step by Step
1. Stand straight with feet and legs together in Tadasana (Mountain Pose).
2. Step back with the left foot (3 – 4 feet). Ensure the toes of the back foot are turned in about 20 degrees. Align the heels to each other.[i)hip width, ii)heel to heel or iii) heel to arch].
3. Your shoulders, chest and pelvis face forward. Draw the right hip back and the left hip forward, so that the hips are squared to the front.
4. Front toes point straight ahead. Bend the forward knee, keeping it directly in line with the ankle. The thigh should be working toward parallel with the ground. Safety tip: The bent knee should not pass the ankle. The big toe should be visible. Ground down through the back leg, pressing the outside edge of the foot to the mat. This will allow the weight to shift into the back leg.
5. Bring the arms up from the sides - first parallel to the ground and then up overhead, palms facing inward.
6. Gaze up towards the thumbs, taking a slight backbend. Create length in the low back by drawing the sacrum down. Take care not to compress the neck by dropping the head back.
7. Draw the shoulder blades down the back. Keep the back leg firm.
8. Inhale and exhale, holding the pose for 20-30 seconds
9. Bring your arms down to your side
10. Step forward with the back foot into mountain pose.
11. Repeat for other side
Alternative: Move into Virabhadrasana I from Downward Facing Dog:
1. pivot on the ball of the back foot and drop the back heel onto the floor with the toes turned out about 20 degrees from the heel.
2. Step the right foot forward between the hands.
3. Lift the torso to a standing position.
4. Draw the right hip back and the left hip forward, so that the hips are squared to the front.
Beginners Tip: Step the left foot out hip width apart to allow more room for the hips to square.
Deepen the Pose: Use a wider foot stance to allow the front thigh to come parallel to the ground. Make sure the right knee stays directly over the right ankle. Line up the right heel with the center of the left arch. Ground down the outer edge of the left foot while lifting the inner arch of that foot. Really engage the quadriceps. Hold the pose for ten breaths or 15-20 seconds.
Misalignments: Front knee extends too far over foot or not in line with toes; Back foot crosses behind the forward foot. Back knee collapsed; Abdominal muscles not engaged; Lower back collapses; Shoulders up too high; Lower ribs sticking out; Outside edge of back foot lifting; Compressed neck.
Wednesday, October 1, 2008
Vrksasana (Tree Pose)
Vrksasana (Tree Pose)
(vrik-SHAHS-anna)
vrksa = tree
Type of pose: Standing; Balancing
Benefits
• Strengthens thighs, calves, ankles, and spine
• Stretches the groins and inner thighs, chest and shoulders
• Improves sense of balance, promotes concentration and focus
• Relieves sciatica and reduces flat feet by practicing lifting through the arches
• Corrects poor posture
• Calms the mental body, has a grounding effect
• Improves circulation
Contraindications/Cautions
• Recent or chronic injury or inflammation of the knees
• High blood pressure: Don't raise arms overhead
• Headache
• Insomnia
• Low blood pressure
• Heart conditions
• Avoid holding during the first trimester of pregnancy
Step by Step
1. Stand in Tadasana. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.
2. Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot. Focus on keeping the left leg strong, straight and steady.
3. Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor.
4. Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and equally press with the left inner thigh.
5. Press your hands together in Anjali Mudra. On an exhale you can extend the arms over the head. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.
6. Stay for 30 seconds to 1 minute. Lower the raised foot to the ground with an exhalation stepping back into Tadasana. Release the arms.
7. Repeat for the same length of time with the legs reversed.
Modifications
The foot can go in four positions: foot against ankle with toes on floor; foot against calf; foot against inner thigh; foot crossed on thigh in half lotus. You can stand with your back braced against a wall if you feel unsteady in this pose.
For weak knees: avoid long holding; For tight shoulders: keep hands on hips or in anjali mudra (namaste position) at heart; For inner ear problems or injured legs: keep both legs on the floor; For lameness: have student lie on floor to perform tree.
Variation
Stretch your arms straight up toward the ceiling, parallel to each other, palms facing, or touch the palms together forming an inverted V with the arms.
Beginners Tip
If your raised foot tends to slide down the inner standing thigh, put a folded sticky mat between the raised-foot sole and the standing inner thigh. From Anjali Mudra at the chest, release the palms, open the arms and circle them up over head bringing the palms together. Alternately allow arms to stay in a V position, slightly more open than shoulder width.
Deepen the Pose:
As with Tadasana, you can challenge your balance by practicing this pose with your eyes closed. Learn to balance without any reference to the outer environment.
Teaching Tip: Don’t approach a student from the front during this posture; approach from the side or back so as not to disturb their focus and concentration. Place a hand above student’s head and tell them to grow their body up toward your hand while telling them to grow the sacrum and legs down into the ground like the roots of a tree.
(vrik-SHAHS-anna)
vrksa = tree
Type of pose: Standing; Balancing
Benefits
• Strengthens thighs, calves, ankles, and spine
• Stretches the groins and inner thighs, chest and shoulders
• Improves sense of balance, promotes concentration and focus
• Relieves sciatica and reduces flat feet by practicing lifting through the arches
• Corrects poor posture
• Calms the mental body, has a grounding effect
• Improves circulation
Contraindications/Cautions
• Recent or chronic injury or inflammation of the knees
• High blood pressure: Don't raise arms overhead
• Headache
• Insomnia
• Low blood pressure
• Heart conditions
• Avoid holding during the first trimester of pregnancy
Step by Step
1. Stand in Tadasana. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.
2. Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot. Focus on keeping the left leg strong, straight and steady.
3. Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor.
4. Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and equally press with the left inner thigh.
5. Press your hands together in Anjali Mudra. On an exhale you can extend the arms over the head. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.
6. Stay for 30 seconds to 1 minute. Lower the raised foot to the ground with an exhalation stepping back into Tadasana. Release the arms.
7. Repeat for the same length of time with the legs reversed.
Modifications
The foot can go in four positions: foot against ankle with toes on floor; foot against calf; foot against inner thigh; foot crossed on thigh in half lotus. You can stand with your back braced against a wall if you feel unsteady in this pose.
For weak knees: avoid long holding; For tight shoulders: keep hands on hips or in anjali mudra (namaste position) at heart; For inner ear problems or injured legs: keep both legs on the floor; For lameness: have student lie on floor to perform tree.
Variation
Stretch your arms straight up toward the ceiling, parallel to each other, palms facing, or touch the palms together forming an inverted V with the arms.
Beginners Tip
If your raised foot tends to slide down the inner standing thigh, put a folded sticky mat between the raised-foot sole and the standing inner thigh. From Anjali Mudra at the chest, release the palms, open the arms and circle them up over head bringing the palms together. Alternately allow arms to stay in a V position, slightly more open than shoulder width.
Deepen the Pose:
As with Tadasana, you can challenge your balance by practicing this pose with your eyes closed. Learn to balance without any reference to the outer environment.
Teaching Tip: Don’t approach a student from the front during this posture; approach from the side or back so as not to disturb their focus and concentration. Place a hand above student’s head and tell them to grow their body up toward your hand while telling them to grow the sacrum and legs down into the ground like the roots of a tree.
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