Inspirations: Core

Urdhva Upavistha Konasana

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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Tittibhasana

Firefly Asana: Tittibhasana Firefly. An easy entrance to this Pose is from a low Malasana, feet open and wide, Sitts bones dropped toward the floor.  Place palms inside the feet, fingers face forward, open the elbows, placing back of thighs over upper arms. Keep chest relating to the floor, lift lower Bandhas,  release feet out, stretching toes.  If this is not yet possible, place hands on two blocks, or just remain in opening position and visualize extending a leg out, then both.  This is a nice summer pose to do upon the grass, especially in the evening when you can join the throng of fireflies lighting the night.  If you don’t accomplish the pose this summer…next summer soon here. Health Notes: Because lungs and abdominals are contracted, the spleen, intestines, kidneys, liver, prostate, and gall bladder are vitalized, and if practiced on a regular basis, this Pose helps prevent diseases of these organs.  The nerves are soothed, and thighs and neck muscles stretched & strengthened.

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Eka Pada Galavasana

Crossbow Balance Asana: A great pose of strong polarity where we are tethered to earth, yet lift off and ‘fly high’ through the power of holding the center. You can come at this from Utkatasana, (or tripod headstand.) The easier is from Utkatasana:  Feet together, extend arms up, bend knees, lift Bandhas, lengthen back, drop tailbone. Now, lift R shin across L thigh, R knee opens to the side, flex R foot. You are in ‘Number 4.’  Reach both arms forward until hands are on the floor, elbows parallel. Bring the R shin across back of both elbows, (R toes pointing same direction as hands). Release your weight into the arms and begin to extend and lift L leg back. If this is too much, keep L leg bent and close to torso.  Release, by bringing feet to floor, or jump back into Chaturanga, or slowly tilt forward into Tripod Headstand, and lift both legs up.  Yogi’s choice. Health Notes This pose is good for abdominal muscles, and it massages internal organs. It strengthens wrists, arms and neck, and as always, being up side down, or sideways, is an opportunity to change a POV.

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Bhujapidasana

Shoulder Pressing Pose Asana:Bhujapidasana/Shoulder Pressing Pose. Spread the feet, bending the knees in order to place palms about 18 inches apart, between legs so you can rest the back of thighs on upper arms. Bend elbows, and exhale as you lift feet off floor, squeezing the knees over the arms.  Interlock ankles, lifting abdominal muscle and mula bandha.  Repeat pose by changing ankle interlock.  To release any wrist strain, stand on hands afterward in Padhastasana. Health Notes: This is a powerful pose of strengthening wrists, arms, and abs.  When you conquer it, you do feel ready to meet anyone, on any level.

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Eka Pada Bakasana

One Legged Crane Pose Asana:  Eka Pada Bakasana/One legged Crane Pose. Many bodies struggle with this as it requires strength, balance, and flexibility in equal measure.  You can enter it from Bakasana, extending one leg back.  You can enter it from Plank, pulling one knee into the upper arm, releasing the back leg up.  You can also enter it from Salamba Sirsana/Tripod Headstand.  Lower both legs until parallel to floor, bending R knee, place it on back of R arm, extending L leg out.  On exhale, lift head up, extending torso forward. To release, exhale, head to floor, repeating to other side. Health Notes:  Abdominal organs and muscle are enormously engaged.  The arms and wrists strengthened, the ego greatly massaged, for kudos are due.

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Mayurasana

Peacock Pose Asana: Mayurasana/Peacock.  Not to be confused with Pincha Mayurasana/Tail feathers of the Peacock.  This is a down and dirty pose, requiring as much trial, error and re-do as the Pincha Version.  What is it about these graceful Birds that demand we grow tough and resilient through arms, legs and back? This Mayurasana begins on all fours, with hands inverted, fingers facing knees.  The baby fingers should touch.  Bend elbows, with forearms together, and suck Bandhas up so torso is pulled resting diaphragm on the elbows, and chest on back of upper arms.  One by one, extend the legs back, keep them together, strong and straight. On exhaling take body weight onto the wrists and hands, lifting legs off floor, if possible.  Stretch back and head forward until entire body is a plank of power, paralle to the floor. Try not to place any pressure on the ribs.  To come out of pose, lower head to floor, then the legs, then knees.  Release any wrist discomfort by doing hand rotations or stand on hands in Padhastasana. Ps Don’t confuse this pose with Hamsasana/Swan-to be discussed next week.  The difference lies only in the position of the hands. Health Notes: Clearly the abs are strengthened, circulating of blood to abdominal organs, thus improving digestion, helping cure stomach ailments, and spleen.  It releases stomach toxins, moving bowels,  helping with constipation,   It produces strong forearms, elbows and wrists. It strengthens back and legs, and it can help those with diabetes.

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Hamsasana

Swan Pose Asana:Hamsasana/Swan-Another beautiful, impossibly difficult bird pose. The difference between last week’s Mayurasana/Peacock Pose, and this week’s Hamsasana lies only in the position of the hands.  In the Swan, fingers face forward, toward the head, making this more difficult than the Peacock. begin on all fours, Bend elbows, with forearms as close together as possible, and rest diaphragm on the elbows, chest on back of upper arms.  One by one, extend legs back, keeping them together, strong and straight. On exhaling take body weight onto the wrists and hands, lifting legs off floor, if possible.  Stretch the back and head forward until entire body is a plank of power, parallel to floor. Try not to place pressure on the ribs.  To come out of pose, lower head to floor, then legs, then knees.  Release wrist discomfort by doing hand rotations or stand on hands in Padahastasana. Health Notes: Abominals are strengthened, circulating more blood to abdominal organs, thus improving digestion, helping cure stomach ailments, and spleen.  It releases stomach toxins, and helps those with diabetes.  It produces strong forearms, elbows and wrists.

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