Blog Archives

12/29/2015

Marichi's Pose

Marichyasana is a series of postures incorporating forward bends and twisting with deep hip and groin opening that can provide massage for the internal organs and provide a deep stretch for the postural muscles in the lower torso. The pose is named after Marichi, one of the seven sons of Brahma, the creator deity in Hinduism. The name Marichi refers to a shining ray of light, or effulgence. The involvement of the fiery third chakra, Manipura, in the posture may explain this postures namesake.

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Thread the Needle Pose
Sucirandrasana

Lay on the back with the knees bent, feet on the floor Cross your left foot over the right knee and flex the ankle.
Variation I: Gently press the upper inner left thigh away from your belly. Hold for 10 breaths, then release and change sides.
Variation II: Draw the legs towards the chest and clasp the hands behind the right thigh. Hold 10 breaths then release and change sides.
Therapeutics: Opens the outer hips and provides traction to the lower back.

Happy Baby Pose
Anandabalasana

Lay on the back with the knees bent and feet on the floor. Draw both knees into the chest with the knees to the outside of the body. Either hold the backs of the knees with the forearms or hold the outside of the feet with the hands and draw knees towards floor. Keep the pelvis flat on the floor to avoid rounding the back.
Therapeutics: Stretches the groins, inner thighs and hamstrings.

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.

Lizard Pose
Utthan Prishtasana

From all fours, step the right foot far enough forward so that the right knee does not go beyond the right ankle. Lean the pelvis forward and bring both hands on the floor to the inside of the right foot.
Variation I: Lower the torso toward the floor as you first keep the left knee on the floor.
Variation II: Extend the back leg and raise the left knee away from the floor.
Hold both variations for 5 breaths, before releasing and repeating to the opposite side.
Therapeutics: Stretches deeply into the groin of the front leg and hip flexors of the back leg.

Garland Pose II
Malasana II

Stand with feet hips-width apart. Bend forward from hips into Uttanasana. Drop hips towards floor, lift heels from floor if necessary or use rolled blanket for support under heels. Lean forward between the knees and wrap arms around the front of shins. Hold the backs of the heels and release the head forward.
Hold up to 1 minute then release.
Therapeutics: Stretches lumbar, opens ankles, strengthens legs

Marichi's Pose II
Marichyasana II

Sit in Dandasana. Bend right knee and either step the foot down in front of right sit bone, or cross over and step outside of right thigh. Inhale and sit up tall through torso, wrap left arm around front of right knee, right arm reaches to floor behind torso. Exhale and twist into right leg, belly, ribs, chest and head
Hold for 5-10 breaths then release and change sides.
Therapeutics: Opens hips, stretches muscles along spine & neck

Marichi's Pose I
Marichyasana I

Sit with right leg straight and left foot on floor in front of the let sit bone, keeping legs hips-width apart. Inhale and sit up tall through front of chest bringing left arm inside left knee. Exhale and release forward over right leg.
Hold up to 1 minute each side, then release.
Therapeutics: Stretches back of legs, hips and lower back

Marichi's Pose III
Marichyasana III

Sit in Dandasana. Bend left knee and place left foot in front of left sit bone. Inhale and sit up tall through torso, wrap left upper arm around front of bent shin with hands reaching behind the torso. Exhale and twist away from bent knee making clasp behind back or using strap.
Hold for 5-10 breaths then release and change sides.
Therapeutics: Opens hips, stretches muscles along spine & neck

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

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

Video instruction available

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12/21/2015

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Gentle Seated Twists

Spinal rotation can be key in keeping back pain at bay, if it is done safely and carefully. This week we will work first to open up the spaces between the ribs, then focus on gentle spinal rotations, always done within comfortable range of motion. If you have a sensitive back or osteoporosis, be careful not to pull yourself aggressively into the postures, rely instead on the obliques, your criss-crossed abdominal muscles that enable rotation of the trunk.

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Supported Lateral Bend
Salamba Chakdrasana

Lie on the side with a bolster or rolled blanket under side ribs and a second bolster to support the head Extend bottom arm between the two bolsters. Begin with both knees bent then try extending top leg in line with the rest of the spine. Raise the top arm overhead and support with the head bolster. Breathe into the rib cage that faces the ceiling. Rest 3-5 minutes per side.
Therapeutics: Opens both sides of thoracic region increasing breath capacity

Video instruction available

Reclining Supported Twist
Salamba Jathara Parivartanasana

Lie on back with knees bent and feet on floor. Shift hips to the left a few inches from center. Draw the knees into the chest and release legs to the bolster on the right. You may use right hand to hold down outside of left knee. Reach left arm back to floor and turn head to the center or to the right.
Hold for 1-3 minutes, then bend knees and draw them up to center, change sides.
Therapeutics: Broadens back of pelvis, stretches outside of legs, gently compresses the abdominal organs

Bharadvaja's Pose
Bharadvajasana

Draw feet to left side of pelvis, knees stay in front of torso. Try to press left hip towards floor as you raise left arm overhead. Exhale and twist belly, ribs, chest and head to right. Release left arm to outside of right thigh, right arm can support behind the back.
Hold for up to 2 minutes, then release and change sides.
Therapeutics: Opens hips, stretches muscles along spine & neck

Half Lord of the Fishes Pose
Ardha Matsyendrasana

Sit with left leg cross-legged and that heel beside right hip. Step right foot down on the outside of the left knee. Inhale and wrap left arm around front of right knee. Exhale and twist into right leg, compressing the belly. Twist from belly, through ribs, chest, and then head.
Hold for up to 1 minute, then release and change sides.
Therapeutics: Compresses the belly to increase digestion, wrings out muscles along spine

Reclining Bharadvaja's Pose
Supta Bharadvajasana

Sit with legs bent to the left and right hip against end of bolster. Turn to right and place one hand on either side of bolster. Lift up through front of torso and twist body to right until chest faces bolster. Exhale and lengthen torso over bolster. If this hurts the breasts, please angle far end of bolster to left so sternum can be on top of bolster. Rest arms on floor and turn head to either side or face down on backs of hands. Rest up to 3 minutes per side, then release.
Therapeutics: Increases peristalsis for digestion, wrings out muscles along spine

Supported Bridge Pose
Salamba Setu Bandha

Variation II: Sit in front of a bolster with a long folded blanket on the other side. Lay back over bolster and place shoulders on blanket, head on floor as you lift hips away from the floor. Place block under hips and turn toes slightly in. Rest arms in cactus with palms facing upwards. Rest up to 5 minutes.
Therapeutics: Opens front of belly and solar plexus allowing for increased breath in these areas as well as tractioning the lower spine.

Instant Maui

Lie on back with legs in the seat of a chair. Lift pelvis off floor and place block or a folded blanket under pelvis. Place arms away from sides and palms up. Rest 15 minutes.
Therapeutics: Induces relaxation response, reduces swelling of feet and legs, relaxes lower back
Contraindications: High Blood Pressure

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12/16/2015

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Z-Pose Series

One of my favorite series that has evolved over the years, Z-Pose Series might be just what you have been looking for as an antidote to sitting at your desk all day. You begin in an asymmetric seated position, one leg externally rotated and the other internally rotated. Then add simple repetitive movements such as Cat/Cow and other undulating pelvic and spinal movements that bring fluidity and awareness to the joints of the hips, sacroiliac and lumbar spine.

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Z-Pose Cat/Cow

Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee, hands on hips.
Cow: Inhale arch back lift head tilting tail back. Drop pubic bone towards floor and belly forward. Draw elbows back to open the chest.
Cat: Exhale round back engaging lower abdominal muscles. Tuck tail under, round upper back and drop head bringing elbows forward to open upper back.
Repeat 5-10 times per side with the breath.
Therapeutics: Re-balances the musculature and energy of the pelvis.

Z-Pose Hip Press

Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. Place left hand on floor beside hip and right hand on hip.
Inhale press right hip forward (you can also reach right hand diagonally up toward ceiling).
Exhale release hips back to center (releasing right hand towards right toes).
Repeat 5-10 times per side with the breath.
Therapeutics: Strengthens the gluteus medius muscle, brings movement and fluidity into the pelvis.

Z-Pose Dolphin Dives

Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee.
Turn the torso to the left and place hands on either side of left knee.
As you exhale curl tail bone under lean slightly back, bend elbows and drop torso forward.
As you inhale scoop chin, chest and belly forward and up.
Repeat 5-10 times per side with the breath.
Therapeutics: Brings movement and fluidity into pelvis. low back and abdomen.

Z-Pose Pigeon
Shaitalyasana

Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. Turn the torso to the left and line up the navel to the left knee. Walk hands out on either side of left knee. Lay forward supporting on arms on floor, rest head on hands or blocks.
Hold for 10-20 breaths.
Therapeutics: Opens the outer hip and stretches the lower back. In this alternative to Eka Pada Rajakapotasana less weight is placed on the knee which makes it easier for those with arthritis.

Z-Pose Lift

Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. Place left hand on floor behind you as you inhale and press hips forward bringing right arm overhead. Exhale and return to seated position.
Repeat 5 times with the breath
Therapeutics: Stretches Psoas of internally rotated leg, stretches abdomen and provides a gentle back bend.

Z-Pose Twist

Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee.
Variation I: Place both hands on the floor to the outside of the left leg and twist torso so that the right hip comes off of the floor. Extend lower abdomen and either keep arms straight extending up the spine toward the crown.
Variation II: Or you can try coming down on the forearms for a deeper lumbar twist.
Hold up to 10 breaths then release up to seated.
Therapeutics: Deeply twists the lumbar and thoracic spine.

Z-Pose Sidebend

Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee.
Variation I: Place right forearm along the inside of the right leg, palm cupped upwards. Place left hand over right shoulder.
Variation II: Inhale and reach left arm up and gently arc it over the head as you side bend to the right. Hold for 5-10 breaths then release back to the center.

Z-Pose Forward Bend

Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee.
Variation I: Place the hands on the floor in front of the left shin. Reach the heart forward keeping the sit bones grounded into the floor.
Variation II: If it is available to you, you may also come down to the forearms for a deeper stretch. Hold for 5-10 breaths, then release back up to a seated position.

Bound Angle Pose
Baddha Konasana

Sit with the soles of the feet together and the knees apart. Sit on the edge of a folded blanket if needed and the knees apart.
Hold 10-20 breaths then release.
Therapeutics: Good for sciatica and stretching the hips, groin and lower back.

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

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Marichi's Pose

Gentle Seated Twists

Z-Pose Series

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(c) 2005-2022 Cheryl Fenner Brown, C-IAYT, E-RYT 500, YACEP