Inspirations: Arm Balances

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.

Read more

Adho Mukha Vrksasana~Handstand Pose

Like all inversions, handstands are wonderful for happiness and confidence.  Make sure arms and shoulders are strong enough to support you before attempting.  One way to enter the pose is to move from Down Dog, placing fingertips 1-2 inches from the wall, and spread wide.  Without moving hands, rotate upper arms out and up. fingers wide. Step into it on R, kick up with L leg, bringing feet together, extending heels to heaven. Lift belly up, connecting abs and legs, keep ribs in line, the lower back is long, and weight and energy move out into fingertips, which helps you to not drop into the lower back.  Do not drop weight into the shoulder girdle and neck.  You can either let the head hang and set Drishti/ focus, at end of mat or lift head and focus between the hands.  This is an easier Drishti for balance.  Remember~ eyes wide open at all times, breath long and slow. Stay in the pose as long as arms and shoulders are comfortable, and breathing is normal.  When ready to dismount, bring one straight leg down at a time, with as much control as possible. Do the other side, making sure you practice stepping in and kicking up with both legs taking their turn.  One side is always much easier than the other. As you become more adept, or you may simply find it easier to jump up from a wide Goddess position, bringing bent knees in toward abdominals, then extending legs up. Health Notes:  Like all inversions, Adho Mukha Vrksasasana is wonderful for changing a point of view, increasing confidence and happiness, helping with stress. Physically, it strengthens wrists, arms and shoulders, and brings greater balance.It should not be practiced if you have high blood pressure, or  pregnant. Check with your doc first.  And you may be uncomfortable if you are… Read more »

Read more

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.

Read more

Kapinjalasana

Bird Drinking Raindrops Pose  Kapinjalasana/Bird Drinking Raindrops Pose, or a mundane Partridge, one that lives on raindrops and dew.  Nice.  Iyengar writes that it is a cross between Vasisthanasana and Padangustha Dhanurasana, an extreme Bow Pose.  Enter it from Vasisthanasana, with body turned sideways to R, balancing on outer edge of R foot and R hand. On exhale, bend L leg back and reach back with L hand, grabbing big toe, or ankle.  Now rotate L elbow and shoulder to bring arm up and over, pulling L leg higher toward the back of head.  To exit pose, release L foot, extend it over R and turn over into plank pose.  I recommend pulling back into Child’s Pose to rest between sides as this is an extreme effort. Health Notes: This pose makes for strong wrists and arms.  It stretches shoulders and chest, along with thighs and back.  As in all arm balances, the abs are strengthened. This is not a superficial Pose, and with its practice, soul food is tasted.

Read more

Astavakrasana

Eight Crooks Pose Asana: Astavakrasana– Eight Crooks Pose, dedicated to the sage Astavakra. Begin with feet about 20 inches apart, knees bent, R hand on floor between feet and L hand on outside of L foot.  Lift belly and bandhas to bring R leg over R arm, resting thigh on back of bicep, above elbow.  Extend L leg out between arms, closer to R hand.  Cross L ankle over R, locking the legs together. On exhale, lift legs off floor, extending them off to R side, squeezing R upper arm between thighs. Bend elbows, bringing torso forward until it parallels floor.  To release pose, straighten arms, lift torso, uncross and release legs, lower them to floor.  Do other side. Health Notes: The pose may be ‘crooked’ but it puts us on a strong path toward powerful arms and legs.  As in all arm balances, the wrists, shoulders and abdominals are engaged and strengthened.  We start to perceive ourselves as more daring and fearless as we step up to partner more difficult aspects in our Practice. When we practice dying, we straighten out, lie serene and flat, crooks, turns and twisted parts open.

Read more