Blog Archives

11/19/2015

Side-Angle Pose

Side-Angle pose, or Parsvakonasana, combines elements of Warrior II and Triangle and creates a lovely stretch along the flank of the torso. This week we will open the side-chest and groins to enable comfort in the posture.

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Straddle with Strap

Lie on the back with folded blanket under sacrum, the knees bent, and feet on the floor. Draw both knees into the chest and place center of strap across both soles of the feet. Then extend the legs straight up towards the ceiling, keeping the low back on the floor. Hold ends of straps loosely in hands and pull strap tight against feet. As you inhale, widen legs and slide feet along strap until you are in a wide-legged straddle. Then exhale and pull on strap and close the legs. Repeat 5-10 times with the breath.
Therapeutics: Strengthens and stretches hip adductors and abductors.

Spider Walking

Lie on back with folded blanket under sacrum. Draw legs into happy baby pose either holding hands behind knees or reaching the arms inside the legs to hold the outside of the feet. Inhale and straighten the right leg. Exhale and come back into happy baby pose. Inhale and straighten the left leg. Exhale and come back into happy baby pose. Repeat for about a minute then release by bringing knees into the chest.
Therapeutics: Stretches the groins, inner thighs and hamstrings.

Half Happy Baby Pose
Ardha Anandabalasana

Lay on the back with the knees bent and feet on the floor. Draw right knee into the chest with the knee to the outside of the body. Either hold the back of the knee with the right forearm or hold the outside of the foot with the right hand and draw knee towards floor. If it is comfortable, extend the left leg and press that thigh towards the floor.
Therapeutics: Stretches the groins, inner thighs and hamstrings.

Seated Lateral Bend

Begin seated cross-legged and place the left hand on the floor beside the hip. Inhale and raise the right arm diagonally across the body and reach it overhead to the left. Bend the left elbow towards the body and keep that shoulder released down the back to help support the weight of the body. Keep both sit bones grounded into the floor. Exhale and return to the center. Repeat to both sides 5-10 times with the breath.
Therapeutics: Opens side rib cage and facilitates breath throughout the torso. Gently warms up the low back and shoulders.

Upavistha Parsvanjaynasana
Wide-Legged Side Lunge

Stand with legs wide apart. Exhale and bend forward from hips and place hands on blocks or floor.
Variation I: Inhale and extend the spine, then exhale and bend left knee and lean torso towards the inner left thigh as you extend strongly out through the straight right leg. Inhale as you come back to center and exhale to the second side. Repeat 3-5 times and then hold for a few breaths each side.
Variation II: While you are holding the posture on the right, reach the left arm over the head and lengthen down the left waist as you ground the left thigh back. Hold for several breaths, then come to center and repeat to the other side.
Therapeutics: Stretches the groins, inner thighs, adductors and abductors.

Warrior II
Virabhadrasana II

Stand with feet wide apart. Turn left foot out 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and bend left knee. Keep torso upright and do not lean over bent leg. Gaze towards left hand.
Hold 5-10 breaths then release and change sides.
Therapeutics: Strengthens legs and increases balance

Side Angle Pose
Parsvakonasana

Stand with feet wide apart. Turn right foot out 90 degrees and left foot in 30 degrees. Inhale arms out from shoulders. Exhale and bend right knee. Bring right elbow to right knee or right hand to a block behind the right foot. Raise right arm overhead and stretch entire left side of body.
Hold 5-10 breaths then release and change sides.
Therapeutics: Opens side body, chest and rib cage, strengthens legs

Reclining Bound Angle Pose
Supta Baddha Konasana

Sit in front of two long-fold blankets or a bolster parallel to mat. Place soles of feet together and let knees move apart resting on blocks or bolster. Place looped strap around back of pelvis between thighs and over outside edge of feet to help lengthen low back. Lie back over bolster and place blanket under head. Rest 5-15 minutes, then release
Therapeutics: Relaxes floor of pelvis, opens belly and chest, creates a sense of safety and calm

11/9/2015

Warrior I

Warrior I posture, also known as Virabhadrasana I is another standing pose that incorporates strength and alignment in the legs and balance while increasing length of the torso as the arms reach skyward in a victorious gesture. This week we will work on balancing the forward turn of the pelvis with the lift of the spine to create a Warrior I that feels buoyant.

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Bridge Pose
Setu Bandha

Lay on back with knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees.
Hold 5-15 breaths and release.
Therapeutics: Opens chest, activates thyroid, tractions spine

Supported Setu Bandha with Extended Leg
Salamba Eka Pada Setu Bandha

Lay on back with knees bent and feet on floor. Inhale and raise hips off floor, placing block under sacrum. Keep right knee bent and extend left leg placing foot either on a wall or the heel on the ground and lengthen the leg. Hold for 10 breaths, then release and change legs.
Therapeutics: Stretches the psoas on the straight leg side and opens up the front of the thigh and lower back.

Crescent Lunge to Runner's Lunge Flow
Anjaynasana to Ardha Hanumanasana Vinyasa

Begin on all fours and bring left foot between hands. Inhale sweep arms forward and up to the heart (shown) or overhead pressing pelvis forward. Exhale touch floor on either side of foot as you press pelvis back evenly and extend chest over the straight leg. You may also use blocks under the hands if it is difficult to reach the floor.
Repeat to both sides 5 times with the breath.
Therapeutics: Stretches hip flexors and strengthens legs.

Lunge to Pyramid Pose Flow
Ashwa Sanchalanasana to Parsvottanasana Vinyasa

Begin on all fours and bring right foot between hands. Inhale sweep arms forward and up to the heart (shown) or overhead pressing pelvis forward. Exhale and touch floor on either side of foot as you lift right knee off floor and straighten both legs. You may also use blocks under the hands if it is difficult to reach the floor.
Repeat to both sides 5 times with the breath.
Therapeutics: Stretches hip flexors and strengthens legs

Warrior I
Virabhadrasana I

Begin standing in Tadasana. Step left leg back about three feet keeping feet hips width apart. Keep right toes turned forward and left foot turned slightly out. Turn hips gently towards front foot and balance weight on both feet. Inhale arms overhead. Exhale and bend right knee. Draw belly up and release tail bone towards floor.
Hold 5-10 breaths then release and change sides.
Therapeutics: Opens front body and psoas, strengthens legs, improves balance

Seated Wide-Angle Forward Bend
Upavista Konasana

Sit with legs apart, no wider than a 90 degree angle. Inhale and sit up tall through front of chest. Can hold onto toes or place hands on floor between legs. Exhale and release forward over legs. Do not round the back.
Hold up to 1 minute, then release.
Therapeutics: Stretches entire back body and the groins

Corpse Pose
Savasana

Lie on back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.
Therapeutics: Allows for integration of mind and body after asana practice, promotes restful awareness.

11/3/2015

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Triangle Pose

Triangle Pose (Trikonasana) is another ubiquitous yoga asana that is more complicated that it seems at first glance. Requiring open hamstrings, groins and awareness of length in the sides of the waist combine in this posture which can be a boon for those experiencing lower back pain if done safely. This week I will share some of my favorite variations of the posture as well as great ways to warm the body up for a delicious experience of triangle.

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Reclining Thumb to Big Toe Pose II
Supta Padangusthasana II

Lie on the back with the legs straight. Place a block on the outside of the right hip. Wrap strap around the ball of the right foot, extend the leg and hold the strap in just the right hand. Externally rotate your leg and as you exhale , lower the leg directly out to the side so that the outer thigh rests on the block. Extend the foot into the strap and reach the left arm out to the side keeping the left hip on the floor. To release, use the inner thigh to draw the leg up to center. Hold for 10-20 breaths then release to center.
Therapeutics: Stretches the hamstrings, calves, inner thigh, outer hip and buttock; also releases tension in the lower back.

Wagging the Tail

Begin on all fours. Inhale and lift the left foot and shin by bending the knee. Exhale and move left shoulder and hip together as you swing left foot to the left. Inhale back to the center. Exhale move right shoulder and hip together as you cross left foot over the right shin. Inhale to center.
Repeat 5-10 times each side with the breath.
Therapeutics: Builds postural strength laterally especially in the Quadratus Lumborum

Half Circle Pose
Ardha Mandalasana

Begin on all fours, Extend the left leg back behind the right foot and turn the left toes under. Turn the right shin and foot outwards and line up the right hand, the left knee and the right foot. Lean into the right hand and bring the left arm up and over the left ear.
Hold for 5-10 breaths then change sides.
Therapeutics: Stretches the side body and strengthens the shoulders.

Half Circle Twist
Parvrita Ardha Mandalasana

From Half Circle Pose (above) with the left leg extended, walk both hands around the the right so that your right hand is in front of the right knee. Then turn the torso to the left and bring the right arm over the shoulder.
Hold for 5 breaths per side.
Therapeutics: Twists the spine, massages the abdominal organs, creates space for the side body.

Gate Pose
Parighasana

Begin kneeling. Straighten right leg and press toes towards floor to prevent hyper-extension of knee. Exhale and side bend over right leg bringing right hand to block behind knee or to floor. Reach left arm overhead and keep tail bone long.
Hold 5-10 breaths then release and change sides.
Therapeutics: Stretches side body, armpits and lower waist.
Preparation: Supta Padangusthasana I & II

Triangle Pose at Wall
Trikonasana

Stand with feet wide apart. Turn left out to 90 degrees and right foot in 30 degrees, with left hip against wall. Inhale arms out from shoulders. Exhale and cock hips to the left. Reach left arm parallel to floor to lengthen the left waist and bring left hand on chair seat, block, foot or floor. Rest left shoulder on wall and rotate the chest towards the right and reach right arm towards ceiling.
Hold 5-10 breaths then release and change sides.
Therapeutics: Opens side body, strengthens legs, eases pain in the lower back

Triangle Pose
Trikonasana

Stand with feet wide apart. Turn left out to 90 degrees and right foot in 30 degrees. Place short end of block against calf by bending knee and placing block between calf and floor, then straightening knee again. Block prevents knee front hyper-extending. Inhale arms out from shoulders. Exhale and cock hips to the left. Reach left arm parallel to floor to lengthen the left waist and bring left hand on block, foot or floor. Rotate the chest towards the right and reach right arm towards ceiling.
Hold 5-10 breaths then release and change sides.
Therapeutics: Opens side body, strengthens legs, eases pain in the lower back

Standing Wide-Legged Forward Bend
Prasarita Padottanasana

Stand with feet wide apart. Bend forward from hips placing hands between feet. Release spine forward reaching hands forward keeping the weight on the feet. Engage the abdomen and hold up to 1 minute, then return to standing by drawing hands onto hips and lifting entire torso up as a single unit.
Therapeutics: Intense hamstring stretch, opens back of body

Inverse Seal
Viparita Karani

Sit beside wall. Swing legs up wall as you lay back on mat. Place either a bolster or long-folded blanket under the lumbar curve, the buttocks should not be on floor. Lay arms out to sides with palms facing up. Rest at least 10-15 minutes, then roll over to release.
Therapeutics: Activates the Relaxation Response, reduces swelling in the legs and feet, balances the nervous system, good if you have been sitting or on your feet all day

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