Inspirations: Restore & Relax

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 »

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Supta Virasana

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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