DAILY Upward Bow or Wheel Pose Setting up a strong preparation is 90% of accomplishing a back bend. Lie on back, bring feet in as close to buttocks as possible, place them parallel, hip width. Put a block between them to keep that parallel mindfulness in place. Place hand 3-4 inches from ears, fingers toward feet, forearms perpendicular to floor if possible. If elbows splay, place a strap around upper arm, above elbows to maintain parallel power in arms. Take a breath, exhale into feet, lifting hips up, take another breath and on exhale press hands down and lift chest, placing crown of head on floor. Open shoulder girdle, and press shoulder blades into back as you lift. If this is your first time, remain here, breathing. Come down the same way you went up, ie lift head and release neck, chin down, come onto upper back, then hips. Congratulate yourself…a lot. If you are fine moving on from here, continue to press inner feet into floor, and rise up like a lotus from your muddy waters. Bring chest toward the hands, not the feet. Work the hamstrings, not the buttocks muscles. The softer the buttocks, the more space you create in lumbar area, lengthening tailbone toward the knees. Work the arms outward, as parallel as possible, with most of weight at base of index fingers. Let head hang. On the first back bend, it’s nice to rise onto tiptoe, which offers more space to the shoulder girdle, once opened you can lower the heels. If and when breath becomes labored back off the pose. Take it in small bites, not one big gulp. Health Notes: Don’t work with this pose if you have carpel tunnel, headache, high blood pressure, or serious back issues. Otherwise it’s a fabulous pose to fight… Read more »
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Vrschikasana
Scorpion Pose Asana/Pose: Vrschikasana –Scorpion is a pose requiring much preparation and schooling in order to graduate to its beauty. Kneel on the floor, placing forearms and hands parallel to one another, with elbows under the shoulders. Exhale, swinging torso and legs up over shoulders. You are now in Pincha Mayurasana/tail or feather of the Peacock. Lift head up, and bring feet down toward crown of head, exhaling. You now have the appearance of a Scorpion as it strikes its victim. Work toward keeping legs and feet together, making shins parallel to upper arms, and keeping chest open. Health Notes: There are many great health benefits from this pose, such as a stronger, more supple spine, expanded chest and breathing, and more powerful arms and back, but the best is its psychological workings.B.K.S. Iyengar writes in The Light On Yoga, “The head which is the seat of knowledge and power is also the seat of pride, anger, hatred, jealousy, intolerance and malice. These emotions are more deadly than the poison which the scorpion carries in its sting. The yogi, by stamping on his head with his feet, attempts to eradicate these self-destroying emotions and passions.”
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East Stretching Pose Asana: Purvottanasana–East Stretching Pose. Begin by sitting with legs strongly extended,hands placed under shoulders by hips, fingers pointing toward feet. Press down into hands, lift hips up, legs straight, work to maintain soles of feet down on floor. Take a breath, extend head back. Do not close off back of neck. Remain here for 5-10 breaths, until the heart opens an inch. With the hips fully lifted and head back, this is an inversion, therefore eyes must remain open. If this is too difficult, bring feet in close to buttocks and push hips up- knees bent, feet under knees, finger face toward feet. You are now in Table Top Pose. Health Notes: This pose opens heart and lungs, strengthens wrists, ankles and legs, opens the shoulder girdle. It is a wonderful ‘pause’ in the day to consider who and how we love, where can the heart be opened more fully? Who can we see differently, with more gentleness, less fear. The poses are more powerful when we use them as a way in, as well as a way out.
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Upward Facing Open Angle Pose Asana: Urdhva Upavistha Konasana. You can move into this pose either from a seated position, or by rolling back and forth, massaging spine, with knees curled at chest. Roll up to Sitts Bones, slowly extend legs up, grabbing big toes, or legs, while keeping a steady Drishti/focus for balance. You can also take the stately approach, extending one leg at a time from a seated position. Once you are holding the big toes, open both legs out as far and as high as possible. Bring lower back and chest forward toward thighs. Health Note: This is not only a Pose to strengthen and lengthen the legs, and abdominals, but it lifts the heart, and demand we learn steadiness when things (a pose) are difficult. Against the odds, when we open the heart and build muscle, we can rise. (Read change.) Any of the Upavista Konasana Asana assist blood to circulate better in the pelvic area. It can relieve mild sciatica and prevent development of hernia. It helps regulate menstrual flow, stimulating the ovaries.
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Locust Pose Locust or grasshopper pose is seemingly simple, but requires, and increases back strength. Lie on stomach, if hip bones protrude, place blanket under hips and stomach. Rotate legs in, or parallel, as well as arms, extending them along side the torso. Inhale, lift torso and legs, extending feet, and head, but do not arc head up. Keep neck in line of upper back. Stay and breath, come down and rest. Repeat. Health Notes: This pose is spine strengthening, good for lower back pain, strengtheing buttocks, and backs of legs and arms. It gives a small stretch to chest, shoulders and thighs, and stimulates abdominal organs, thus improving posture, helping with indigestion, especially issues of constiption and farting. It can be a stress and fatigue reducer.
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Tiger Pose There are many variations to the basic pose. The simplest version is to come onto all fours, hips over knees, shoulders over wrist. Lift L leg up and contracting the abs, bringing head down, pull L knee toward head. Another, more well known version is to extend L leg back and up, lifting chest and head up. This is much like an extended version of Cat-Cow or Bitilasana-Marjasana. You can take it to a more extended stretch by lifting L leg up behind, keeping knee bent, turn toes of R foot under, and reach back with R hand to grab L ankle. Push foot away by using hamstrings, this lifts and opens the chest, stretches the quadriceps/thighs. It feels like a kneeling Dancer Pose, or Natarajasana. You can also do the pose by coming down onto the L forearm while you reach the R hand back to grab. One last version is to reach back by rotating R arm up and overhead, so elbow points toward the sky, instead of reaching straight back. Maintain a strong Drishti-Focus at eye level, or if your balance is jepardized, look down at L hand. Of course change sides, and notice the difference between the two. Health Notes: Eka Hasta Vyaghrasana stimulates circulation of blood, promoting digestion, stretching abs, and lengthening quads when ankle is held. It softens Sciatic nerve, tones kidneys, and endocrine/adrenals, promoting greater energy.
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Bow Pose Lie on your stomach, if hip bones protrude, on a folded blanket, bend knees, bringing feet as close you can, reach back and grab the ankles. (If this is hard on your lower back, do one armed Bow, and support yourself by pressing down with other hand in front of chest.) Keep knees width of hips, inhale and lift by activating hamstrings to move feet up and away, thighs off floor. Try to keep tailbone down and back muscle soft, shoulders down, chin parallel to floor. Feel your heart opening as you breath in and out of it. If you feel happy about being here, try rocking back and forth, activating and nurturing the abdominal organs enormously. Health Notes: This is good for stretching and strengthening spine, chest, thighs, especially hip flexor/psoas, and pectoral muscles. Its particularly helpful for those with hunched shoulders, rounded backs, and lung ailments, such as asthma. Abdominal organs are activated helping with constipation and digestion, and because the heart opens, anxiety and stress are alleviated. It also helps with menstrual discomfort.
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Reclining Hero Pose Asana Supta Virasana-Reclining Hero Pose. This is not a pose for the stiff kneed, bad back, or faint of heart. There’s a reason it’s named a hero. Begin on your knees, allowing hips to settle down between the feet. This is Virasana Pose. Keep knees as parallel and close to each other as you can, with feet turned over– top of feet on floor. From here, lower back toward the floor behind you, leaning on hands, then forearms. If this is your first time out, ask a friend to support your back or place a block under the spine. Slowly release lower back and buttocks and stretch spine out on block or floor. Keep ribs soft, not extended up, and lengthen lower back by pulling belly in for support, this also helps thighbones to soften more deeply into the hip sockets. Breathe deeply from the belly, stay as long as possible. Return to upright position by pressing forearms against floor, and slowly lifting into Virasana. Don’t lead with your head. * This pose can also be used restoratively with the use of bolsters and blankets. Place the bolster, or two, lengthwise-behind the hips so that when you lie back the spine is totally supported and comfortable. A rolled blanket can be placed behind the head if needed. It is important that the body be totally at ease, willing to open and relax. Lengthen the breath, and make the exhale 3 counts longer than the inhale. Health Notes: Thighs, knees, ankles, abdomen, and hip flexors are extremely stretched. One is totally open and very vulnerable in this pose. Because of that vulnerability, be very careful the ego does not push too hard or fast for accomplishment. It can be helpful for asthma, and respiration, digestion and intestinal issues, high… Read more »
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