The Main Groups of Yoga Poses
scroll to end of page for video of Five Tibetan Yoga Rites
The main groups of yoga postures are: standing, seated, reclining (prone & supine), forward bends, back bends, side bends, twists, inverted and balancing postures. Standing Postures
These poses invigorate the mind and body by eliminating tension, aches, and pains. Internally, these postures stimulate digestion, regulate the kidneys, and alleviate constipation, as well as improve circulation and breathing by developing the strength of the legs and the flexibility of the pelvis and lower back. Through regular practice, standing poses lend strength and mobility to the hips, knees, neck, and shoulders. On a psychological level, standing poses create confidence, enhance willpower, and strengthen character.
Seated Postures
Generally, these poses are considered calming, as they soothe the nerves, eliminate fatigue, and refresh the brain. They also help regulate blood pressure and assist in recuperation from illness, as well as promote restful sleep. Some poses are beneficial in that they increase flexibility in the lower back, hips and hamstrings.
Reclining Postures
These poses fall into two categories: prone and supine poses. The prone poses are done facing the floor, either on the hands and knees or lying on the stomach. They rejuvenate and energize the body and can be especially strengthening for the arms and back. Supine poses are done while lying on the back. For the most part, these poses are more relaxing and restful. Reclining poses serve mainly to stretch the abdomen and increase the mobility of the spine and hips, thus opening the groin and strengthening the back, arms, and legs. The less strenuous of these poses traditionally are done at the end of a practice session to cool down the body and restore energy.
Forward Bends
Forward bends improve the blood circulation, aid digestion and calm the emotions. They stretch the lower back and lengthen the hamstrings
Back Bends
Back bends invigorate and encourage deep breathing. They open and energize the body and mind; they develop courage and lift depression. They open the chest, stimulate the nervous system, strengthen the arms and shoulders and increase flexibility of the spine.
Side Bends
Side bends stimulate the main organs, for example the liver, kidneys, stomach, and spleen.
Twists
These postures free, energize and balance the body. Sitting twists are the most intensive, as they increase the range of motion of the spine. They promote flexibility in the spine, hips and upper back, thus relieving backaches, headaches, and stiffness in the neck and shoulders. This group of postures also tones and stimulates the abdominal organs, thus aiding digestion and relieving constipation. Ideally, twisting postures are done after a series of sitting poses or forward bends, which gives the hips and spine a proper warm-up. When done after backbends, they tend to relieve any lower back discomfort.
Inverted Postures
Inverted postures reverse gravity, bringing fresh blood to the head and heart, thus revitalizing the mind and the whole body. These poses tone the internal organs and glandular system, stimulate brain function, improve circulation and refresh tired legs.
Balancing Postures
Balancing postures develop lightness, strength and agility. They also help develop body control, muscle tone, coordination, and concentration.In yoga, the body is gently and skillfully maneuvered in all directions. Consequently every muscle is stretched and toned. The internal organs are massaged, squeezed, and expanded, improving their general function. The skeletal system is flexed, extended, rotated, and twisted, creating greater joint mobility. The spine is encouraged to maintain a healthy, upright, and pain-free condition. The circulation is improved. The breathing capacity and elasticity of the lungs is enhanced.
The main groups of yoga postures are: standing, seated, reclining (prone & supine), forward bends, back bends, side bends, twists, inverted and balancing postures. Standing Postures
These poses invigorate the mind and body by eliminating tension, aches, and pains. Internally, these postures stimulate digestion, regulate the kidneys, and alleviate constipation, as well as improve circulation and breathing by developing the strength of the legs and the flexibility of the pelvis and lower back. Through regular practice, standing poses lend strength and mobility to the hips, knees, neck, and shoulders. On a psychological level, standing poses create confidence, enhance willpower, and strengthen character.
Seated Postures
Generally, these poses are considered calming, as they soothe the nerves, eliminate fatigue, and refresh the brain. They also help regulate blood pressure and assist in recuperation from illness, as well as promote restful sleep. Some poses are beneficial in that they increase flexibility in the lower back, hips and hamstrings.
Reclining Postures
These poses fall into two categories: prone and supine poses. The prone poses are done facing the floor, either on the hands and knees or lying on the stomach. They rejuvenate and energize the body and can be especially strengthening for the arms and back. Supine poses are done while lying on the back. For the most part, these poses are more relaxing and restful. Reclining poses serve mainly to stretch the abdomen and increase the mobility of the spine and hips, thus opening the groin and strengthening the back, arms, and legs. The less strenuous of these poses traditionally are done at the end of a practice session to cool down the body and restore energy.
Forward Bends
Forward bends improve the blood circulation, aid digestion and calm the emotions. They stretch the lower back and lengthen the hamstrings
Back Bends
Back bends invigorate and encourage deep breathing. They open and energize the body and mind; they develop courage and lift depression. They open the chest, stimulate the nervous system, strengthen the arms and shoulders and increase flexibility of the spine.
Side Bends
Side bends stimulate the main organs, for example the liver, kidneys, stomach, and spleen.
Twists
These postures free, energize and balance the body. Sitting twists are the most intensive, as they increase the range of motion of the spine. They promote flexibility in the spine, hips and upper back, thus relieving backaches, headaches, and stiffness in the neck and shoulders. This group of postures also tones and stimulates the abdominal organs, thus aiding digestion and relieving constipation. Ideally, twisting postures are done after a series of sitting poses or forward bends, which gives the hips and spine a proper warm-up. When done after backbends, they tend to relieve any lower back discomfort.
Inverted Postures
Inverted postures reverse gravity, bringing fresh blood to the head and heart, thus revitalizing the mind and the whole body. These poses tone the internal organs and glandular system, stimulate brain function, improve circulation and refresh tired legs.
Balancing Postures
Balancing postures develop lightness, strength and agility. They also help develop body control, muscle tone, coordination, and concentration.In yoga, the body is gently and skillfully maneuvered in all directions. Consequently every muscle is stretched and toned. The internal organs are massaged, squeezed, and expanded, improving their general function. The skeletal system is flexed, extended, rotated, and twisted, creating greater joint mobility. The spine is encouraged to maintain a healthy, upright, and pain-free condition. The circulation is improved. The breathing capacity and elasticity of the lungs is enhanced.
Bound Angle Pose/ Birthing Pose/ Supta Tittiasana/ Supine Butterfly
--With knees moving up down This is a posture that we at YAHA like to use towards the beginning of our yoga sessions. It brings great benefits and eases us gently into our yoga session. Sputa Baddaha Konasana is an excellent preparatory pose for a number of postures, including the standing postures. It is also a great cooling down pose towards the end of class -when bound with straps the body moves more deeply into the posture but in a very relaxed manner.
BEGINNERS:- you could feel a strain in tight inner thighs, you may also feel strain in the knees, to relieve this discomfort bolsters can be used under your knees as shown in the picture. The posture can also be done without any bolsters if you are more advanced in your yoga . To enhance the posture we bring our hands up to the ceiling and then allow our arms to fall softly upon the floor above our head. If your shoulders are a little tight allow the arms to fall outwards instead of above the head.
BENEFITS:- Stimulates abdominal organs such as the ovaries, prostate glands, bladder, kidneys, intestines and colon. Stimulates the heart and improves general circulation Stretches the inner thighs, groin area and the knees. Helps relieve the symptoms of stress, mild depression, menstrual problems and helps ease the symptoms of menopause. The correct breath is very important when in this posture. A long slow exhalation and inhalation. The in breath expands the chest increasing oxygen flow into the lungs, The long slow exhalation allows the in breath deep into the abdomen and works the internal organs This is an excellent preparatory pose for birthing and also is good for fertility/conception if a woman is having difficulty falling pregnant. When bound it is often used as a neutralizing pose to allow the body to cool down and relax.It activates the Muladhara (Base charkra) and opens the Anahata (Heart chakra) thus connecting our lower chakras to our heart. It is a brilliant for heart opening and centring and releases stagnant emotions.
BEGINNERS:- you could feel a strain in tight inner thighs, you may also feel strain in the knees, to relieve this discomfort bolsters can be used under your knees as shown in the picture. The posture can also be done without any bolsters if you are more advanced in your yoga . To enhance the posture we bring our hands up to the ceiling and then allow our arms to fall softly upon the floor above our head. If your shoulders are a little tight allow the arms to fall outwards instead of above the head.
BENEFITS:- Stimulates abdominal organs such as the ovaries, prostate glands, bladder, kidneys, intestines and colon. Stimulates the heart and improves general circulation Stretches the inner thighs, groin area and the knees. Helps relieve the symptoms of stress, mild depression, menstrual problems and helps ease the symptoms of menopause. The correct breath is very important when in this posture. A long slow exhalation and inhalation. The in breath expands the chest increasing oxygen flow into the lungs, The long slow exhalation allows the in breath deep into the abdomen and works the internal organs This is an excellent preparatory pose for birthing and also is good for fertility/conception if a woman is having difficulty falling pregnant. When bound it is often used as a neutralizing pose to allow the body to cool down and relax.It activates the Muladhara (Base charkra) and opens the Anahata (Heart chakra) thus connecting our lower chakras to our heart. It is a brilliant for heart opening and centring and releases stagnant emotions.
Vrksasana- TREE POSE
Vrksasana clarifies how challenging it is to stand on one leg.The students on the right are in the very last stages of pregnancy. (vrik-SHAHS-anna) vrksa = tree
This pose focuses all your powers of mental concentration, whilst allowing you to stay calm and centered in the mind. It develops balance and stability, and strengthens the legs and feet, it also increasing flexibility in the hips and knees. The tree pose is a balance pose incorporating three lines of energy, emitting from the centre outwards. One line proceeds down the straight leg, one line extends up the spine and out the fingertips, and the third moves out through the bent knee.
Benefits: Strengthens thighs, calves, ankles, and spine. Stretches the groins and inner thighs, chest and shoulders. Improves sense of balance Relieves sciatica and reduces flat feet.
Emotional:Centres the emotions brings equilibrium to mind, body and spirit- brings the yin and yang energies into balance and strengthens the spirit if one is undergoing stresses in their life. Is a beautiful pose to do in nature as a meditative stance- watching the sunset over the ocean in this pose is a favorite of mine.
Contraindications/Cautions. Headache Insomnia Low blood pressure High blood pressure: (Don't raise arms overhead ) If you are pregnant please do the balancing poses close to a wall or with a partner for added support.
Step by Step: Stand in Tadasana. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle. Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot. Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor. Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together in Anjali Mudra. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away. Stay for 30 seconds to 1 minute. Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.
Variation: Stretch your arms straight up toward the ceiling, parallel to each other, palms facing, or touch the palms together forming an inverted V with the arms.
Preparatory poses: Place your foot only on your ankle to begin and support yourself with one finger against the wall--next try just one foot beneath the knee as your balance improves you work you foot to being lodged into the top inner thigh or groin.
Modifications & Props: You can stand with your back braced against a wall if you feel unsteady in this pose.
This pose focuses all your powers of mental concentration, whilst allowing you to stay calm and centered in the mind. It develops balance and stability, and strengthens the legs and feet, it also increasing flexibility in the hips and knees. The tree pose is a balance pose incorporating three lines of energy, emitting from the centre outwards. One line proceeds down the straight leg, one line extends up the spine and out the fingertips, and the third moves out through the bent knee.
Benefits: Strengthens thighs, calves, ankles, and spine. Stretches the groins and inner thighs, chest and shoulders. Improves sense of balance Relieves sciatica and reduces flat feet.
Emotional:Centres the emotions brings equilibrium to mind, body and spirit- brings the yin and yang energies into balance and strengthens the spirit if one is undergoing stresses in their life. Is a beautiful pose to do in nature as a meditative stance- watching the sunset over the ocean in this pose is a favorite of mine.
Contraindications/Cautions. Headache Insomnia Low blood pressure High blood pressure: (Don't raise arms overhead ) If you are pregnant please do the balancing poses close to a wall or with a partner for added support.
Step by Step: Stand in Tadasana. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle. Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot. Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor. Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together in Anjali Mudra. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away. Stay for 30 seconds to 1 minute. Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.
Variation: Stretch your arms straight up toward the ceiling, parallel to each other, palms facing, or touch the palms together forming an inverted V with the arms.
Preparatory poses: Place your foot only on your ankle to begin and support yourself with one finger against the wall--next try just one foot beneath the knee as your balance improves you work you foot to being lodged into the top inner thigh or groin.
Modifications & Props: You can stand with your back braced against a wall if you feel unsteady in this pose.
Adho Mukha Svanasana (Downward-Facing Dog)
Adho Mukha Svanasana (Downward-Facing Dog)
adho = downward
mukha = face
svana = dog
Downward-Facing Dog is an all-over, rejuvenating stretch.:Even those who are not familiar with Yoga's have heard of Downward Facing Dog is one of the most frequently practiced poses. Most Sun Salutation series include Down Dog. Without Down Dog, your body would have nowhere to rest during strong vinyasanas.With Down Dog, you feel your whole body engaged in the pose immediately. If you're an inflexible beginner, some parts of your body may really feel uncomfortable! When you are only a beginner it may seem that no pose could possible torture so much of your body at one time . That's because Down dog affects so many aspects of your body simultaneously.(it really is not torture). In a short time you will find the balance of energy support-between the arms and legs- to be comfortable and peaceful in this pose (as in the structure of a bridge) Always warm up your muscles before engaging in a strong stretch , intensely stretching cold muscles could leave you more prone to injury. There is no right or wrong way to begin Down Dog. Some people start with Child's Pose with the arms straight out and then raise up into Cat Pose with the back straight, not arched. Doing it this way helps with your hand and leg placement. But you can also start from Cat Pose - maybe do a few Cat-Cows to warm up. Always pay attention to your hips - they should tilt so that your back is flat, not rounded. If your back is not flexible enough to be straight, try practicing with props, a flat back is something to work towards. Don't be upset if your heels do not reach the floor. Beginners usually have to work for quite a while before that happens. Remember to keep the tailbone lifted towards the sky and gently pushing down through the heels. Open the upper back by rotating the shoulder blades away from one another. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs.Your palm and index finger should press into the mat. Don't put all your weight on your wrists Place more weight onto the feet than the hands. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadriceps muscles.Do play with your legs - bend your knees for a breath or two and then straighten them. Raise up on your toes and let your heels slowly sink towards the mat. Bend one leg at a time, keeping the other leg straight, and alternate. Spread your toes. Are your arches active? Get to know your legs and feet - their strengths and weaknesses. You're obviously going to feel the stretch in the back of your legs, but don't forget the quadriceps - your front thigh muscles. Tighten those muscles to lift the kneecaps. The thighs should roll slightly inwards. Spread your buttocks as you are tilting your hips - this will help the inner thighs align. Your neck should be soft and relaxed. Your armpits face the floor, with your fingers spread. Your arms should feel like they are lengthening and the torso should be lifting away from your arms. Your elbows should squeeze towards one another. This straightens the arms. ! When holding Downward Facing Dog for a long time, your attention should never waver. Always stay centred in the pose. Allow your breath to dictate how deeply you go into Down Dog, try to hold the pose for 5 to 10 deep breaths, when you've had enough, release down onto all fours or rest into Child's Pose.With Downward Facing Dog you don't have to do it perfectly to gain its benefits.
Benefits: An incredible stretch from your feet all the way to your hips and down to your wrists and hands. The back of the legs, from the ankles to the calves to the hamstrings, are lengthened. The front of the thighs are active. Your lower back stretches and your abdominal muscles are engaged. Your shoulder blades and arms are stretched out and your chest expands. Even the joints of your fingers - especially where they join the palms - are activated. Down Dog increases your circulation, especially to the brain, it calms the brain and helps relieve stress and mild depression.It is energizing and rejuvenating and strengthens your whole body. It also teaches you a lot about awareness by offering valuable knowledge enhancing your whole practice. It helps relieve the symptoms of menopause and gradually diminishes the prevalence of hot flushes and relieves menstrual discomfort especially when done with the head supported. Down dog slows down the heartbeat is therapeutic for high blood pressure and energizes the body. It prevent osteoporosis , improves digestion relieves headache, insomnia, back pain, and fatigue, , asthma, flat feet, sciatica, sinusitis .
Contraindications/Cautions: Carpal tunnel syndrome ,Diarrhea , Pregnancy: Do not do this pose late-term. Although there are variations your teacher can advise. High blood pressure or headache: Support your head on a bolster or block, ears level between the arms.
Modifications: Downward dog with blocks. Place the feet hip-width apart, toes facing forward, place the hands shoulder-width apart on a pair of blocks or the seat of a metal folding chair. and spread the fingers. There is a version which can be done with the arms shoulder height on the wall.
Variation: To challenge yourself in this pose, inhale and raise your right leg parallel to the line of your torso, and hold for 30 seconds, keep the hips level and press through the heel. Release upon an exhalation repeating on the left .
adho = downward
mukha = face
svana = dog
Downward-Facing Dog is an all-over, rejuvenating stretch.:Even those who are not familiar with Yoga's have heard of Downward Facing Dog is one of the most frequently practiced poses. Most Sun Salutation series include Down Dog. Without Down Dog, your body would have nowhere to rest during strong vinyasanas.With Down Dog, you feel your whole body engaged in the pose immediately. If you're an inflexible beginner, some parts of your body may really feel uncomfortable! When you are only a beginner it may seem that no pose could possible torture so much of your body at one time . That's because Down dog affects so many aspects of your body simultaneously.(it really is not torture). In a short time you will find the balance of energy support-between the arms and legs- to be comfortable and peaceful in this pose (as in the structure of a bridge) Always warm up your muscles before engaging in a strong stretch , intensely stretching cold muscles could leave you more prone to injury. There is no right or wrong way to begin Down Dog. Some people start with Child's Pose with the arms straight out and then raise up into Cat Pose with the back straight, not arched. Doing it this way helps with your hand and leg placement. But you can also start from Cat Pose - maybe do a few Cat-Cows to warm up. Always pay attention to your hips - they should tilt so that your back is flat, not rounded. If your back is not flexible enough to be straight, try practicing with props, a flat back is something to work towards. Don't be upset if your heels do not reach the floor. Beginners usually have to work for quite a while before that happens. Remember to keep the tailbone lifted towards the sky and gently pushing down through the heels. Open the upper back by rotating the shoulder blades away from one another. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs.Your palm and index finger should press into the mat. Don't put all your weight on your wrists Place more weight onto the feet than the hands. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadriceps muscles.Do play with your legs - bend your knees for a breath or two and then straighten them. Raise up on your toes and let your heels slowly sink towards the mat. Bend one leg at a time, keeping the other leg straight, and alternate. Spread your toes. Are your arches active? Get to know your legs and feet - their strengths and weaknesses. You're obviously going to feel the stretch in the back of your legs, but don't forget the quadriceps - your front thigh muscles. Tighten those muscles to lift the kneecaps. The thighs should roll slightly inwards. Spread your buttocks as you are tilting your hips - this will help the inner thighs align. Your neck should be soft and relaxed. Your armpits face the floor, with your fingers spread. Your arms should feel like they are lengthening and the torso should be lifting away from your arms. Your elbows should squeeze towards one another. This straightens the arms. ! When holding Downward Facing Dog for a long time, your attention should never waver. Always stay centred in the pose. Allow your breath to dictate how deeply you go into Down Dog, try to hold the pose for 5 to 10 deep breaths, when you've had enough, release down onto all fours or rest into Child's Pose.With Downward Facing Dog you don't have to do it perfectly to gain its benefits.
Benefits: An incredible stretch from your feet all the way to your hips and down to your wrists and hands. The back of the legs, from the ankles to the calves to the hamstrings, are lengthened. The front of the thighs are active. Your lower back stretches and your abdominal muscles are engaged. Your shoulder blades and arms are stretched out and your chest expands. Even the joints of your fingers - especially where they join the palms - are activated. Down Dog increases your circulation, especially to the brain, it calms the brain and helps relieve stress and mild depression.It is energizing and rejuvenating and strengthens your whole body. It also teaches you a lot about awareness by offering valuable knowledge enhancing your whole practice. It helps relieve the symptoms of menopause and gradually diminishes the prevalence of hot flushes and relieves menstrual discomfort especially when done with the head supported. Down dog slows down the heartbeat is therapeutic for high blood pressure and energizes the body. It prevent osteoporosis , improves digestion relieves headache, insomnia, back pain, and fatigue, , asthma, flat feet, sciatica, sinusitis .
Contraindications/Cautions: Carpal tunnel syndrome ,Diarrhea , Pregnancy: Do not do this pose late-term. Although there are variations your teacher can advise. High blood pressure or headache: Support your head on a bolster or block, ears level between the arms.
Modifications: Downward dog with blocks. Place the feet hip-width apart, toes facing forward, place the hands shoulder-width apart on a pair of blocks or the seat of a metal folding chair. and spread the fingers. There is a version which can be done with the arms shoulder height on the wall.
Variation: To challenge yourself in this pose, inhale and raise your right leg parallel to the line of your torso, and hold for 30 seconds, keep the hips level and press through the heel. Release upon an exhalation repeating on the left .
Virasana (Hero Pose) (veer-AHS-anna)
vira = man, hero, chief Introduction: Virasana is a boon for tired legs and as an alternative to Lotus.As the name hero suggests this pose is a strengthening pose for the body mind and spirit. The Hero Yoga Pose is one of the basic sitting postures, and is excellent for meditation. The internal rotation of the upper legs and knees is opposite to the movement involved in Lotus Yoga Pose; as such, it both loosens the hips, knees and ankles in preparation for the Lotus and acts as a mild counterpose. The Hero is also the starting yoga position for several forward bends, backward bends, and twists. Start on your hands and knees(on a folded blanket to protect your knees,) as in Cat Pose. Have your knees hip-width apart so the thighs are parallel with one another, and separate your feet until they are slightly wider than your hips. Check that your feet are pointing directly backward, not turning in or out.Then move to kneeling with your thighs perpendicular to the floor, and your inner knees together. Slide your feet apart, slightly wider than your hips, with the tops of the feet flat on the floor. Angle your big toes slightly in toward each other and press the top of each foot evenly on the floor. Exhale and sit back halfway, with your torso leaning slightly forward. Wedge your thumbs into the backs of your knees and draw the skin and flesh of the calf muscles toward the heels. Then sit down between your feet. If your buttocks don't comfortably rest on the floor, raise them on a block or bolster placed between the feet. Make sure both sitting bones are evenly supported. Allow a thumb's-width space between the inner heels and the outer hips. Turn your thighs inward and press the heads of the thigh bones into the floor with the bases of your palms. Then lay your hands in your lap, one on the other, palms up, or on your thighs, palms down. Sit tall. Counteract the tendency to slump by adjusting the buttock muscles sideways and back with your hands, and tilting the pelvis slightly forward so you are positioned on the frontal edge of each sitting bone. Then draw the abdomen backward toward the spine and delicately adjust your hips toward cat tilt to establish neutral alignment of your center, your pelvis making a ninety-degree angle with the thighs. You are now on the tips of the sitting bones. Firm your shoulder blades against the back ribs and lift the top of your sternum like a proud warrior. Widen the collarbones and release the shoulder blades away from the ears. Lengthen the tailbone into the floor to anchor the back torso. At first stay in this pose from 30 seconds to 1 minute. Gradually extend your stay up to 5 minutes. To come out, press your hands against the floor and lift your buttocks up, slightly higher than the heels. Cross your ankles underneath your buttocks, sit back over the feet and onto the floor, then stretch your legs out in front of you. It may feel good to bounce your knees up and down a few times on the floor.
Benefits: Stretches the thighs, knees, and ankles strengthens the arches improves digestion and relieves gas, helps relieve the symptoms of menopause, reduces swelling of the legs during pregnancy (through second trimester), therapeutic for high blood pressure and asthma,and is great for people with flat feet although they will need modifications for a while till they perfect the pose.
Contraindications: Heart problems Headache: Practice this pose lying back on a bolster. Knee or ankle injury: Avoid this pose unless you have the assistance of an experienced instructor.
Modifications & Props: If your ankles are painful in this pose, roll up a towel and place it underneath them before you sit back. You can also open up the inside knee with a folded strap placed in the kneepit.
Variation: Clasp your hands, extend your arms forward (perpendicular to your torso and parallel to the floor), turn the palms away from your torso (so the thumbs point to the floor), then raise the arms on an inhalation perpendicular to the floor, with the palms facing the ceiling. Stretch actively through the bases of the index fingers. Cup your hands around the knees, straighten the arms fully, and pull on the knees. Firm your shoulder blades against your back, lift the top sternum, and release your chin down onto the chest without straining the back of your neck. Hold for 10 to 20 seconds. Then let go of the knees and raise your head back to neutral without losing the lift of the sternum.
Partnering: A partner can help you learn to lengthen the spine in this pose. Perform Virasana. Have your partner sit behind you and firmly grasp the base of your skull with the thumb and index finger of one hand. As you lengthen the tailbone into the floor, have your partner tug up on the skull base, lengthening the back spine between its two "poles." Release the crease of your neck into this space between the base of the skull and the back of the neck.
Benefits: Stretches the thighs, knees, and ankles strengthens the arches improves digestion and relieves gas, helps relieve the symptoms of menopause, reduces swelling of the legs during pregnancy (through second trimester), therapeutic for high blood pressure and asthma,and is great for people with flat feet although they will need modifications for a while till they perfect the pose.
Contraindications: Heart problems Headache: Practice this pose lying back on a bolster. Knee or ankle injury: Avoid this pose unless you have the assistance of an experienced instructor.
Modifications & Props: If your ankles are painful in this pose, roll up a towel and place it underneath them before you sit back. You can also open up the inside knee with a folded strap placed in the kneepit.
Variation: Clasp your hands, extend your arms forward (perpendicular to your torso and parallel to the floor), turn the palms away from your torso (so the thumbs point to the floor), then raise the arms on an inhalation perpendicular to the floor, with the palms facing the ceiling. Stretch actively through the bases of the index fingers. Cup your hands around the knees, straighten the arms fully, and pull on the knees. Firm your shoulder blades against your back, lift the top sternum, and release your chin down onto the chest without straining the back of your neck. Hold for 10 to 20 seconds. Then let go of the knees and raise your head back to neutral without losing the lift of the sternum.
Partnering: A partner can help you learn to lengthen the spine in this pose. Perform Virasana. Have your partner sit behind you and firmly grasp the base of your skull with the thumb and index finger of one hand. As you lengthen the tailbone into the floor, have your partner tug up on the skull base, lengthening the back spine between its two "poles." Release the crease of your neck into this space between the base of the skull and the back of the neck.
The Cobra (Bhujangasana)
(boo-jang-GAHS-anna) bhujanga = serpent, snake
Introduction: This posture promotes flexibility in the spine and encourages the chest to open.In Bhujangasana or Cobra Yoga Pose, the head and trunk arch gracefully upward, like a corba with its hood raised. The spine receives a powerful backward stretch, the surrounding musculature is strengthened and the abdominal organs are toned and massaged. The Cobra Yoga Pose is particularly effective for combating menstrual irregularities and pain and relieving constipation. Perform the yoga asana visualizing the smooth, supple movement of a snake as you slowly stretch your spine up and backward, vertebra by vertebra. Keep your shoulders down, your elbows tucked in to your body, and your face relaxed in the pose. You may find the full Cobra position difficult to achieve at first, but in time your spine will become supple enough for head and feet to touch.Lie prone on the floor with your legs together and stretched backward, tops of the feet upon the floor. Spread your hands on the floor beneath your shoulders, resting your forehead on the floor elbows held into your body. Press the tops of the feet and thighs and the pubis into the floor. Inhale bringing your head up, brushing your nose, then chin against the floor -begin straighten-ing the arms to lift the chest off the floor, go only to a height that you can comfortably maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don't harden the buttocks. Firm the shoulder blades against the back, opening side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, this hardens the lower back. Distribute the backbend evenly throughout the entire spine. Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.
Benefits: Strengthens the spine stretches chest and lungs, shoulders, and abdomen, f irms the buttocks, stimulates abdominal organs, helps relieve stress and fatigue, opens the heart and lungs, soothes sciatica , therapeutic for asthma, traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.
Contraindications:Severe back injury, carpal tunnel syndrome, headache, pregnancy
Modifications: If you are stiff it might be better to avoid doing this pose on the floor. You can do a standing version against the wall or brace a metal folding chair against a wall, and do it with your hands on the front edge of the seat, balls of the feet on the floor
Partnering: A partner can assist yo with the correct action of the pelvis in a backbend. When in the pose ask your partner to straddle your legs and to bend over and grip the sides of your pelvis, thumbs toward the sacrum, then spread the back of your pelvis, encouraging your outer hips to soften, and pushing your hip points toward each other.
Introduction: This posture promotes flexibility in the spine and encourages the chest to open.In Bhujangasana or Cobra Yoga Pose, the head and trunk arch gracefully upward, like a corba with its hood raised. The spine receives a powerful backward stretch, the surrounding musculature is strengthened and the abdominal organs are toned and massaged. The Cobra Yoga Pose is particularly effective for combating menstrual irregularities and pain and relieving constipation. Perform the yoga asana visualizing the smooth, supple movement of a snake as you slowly stretch your spine up and backward, vertebra by vertebra. Keep your shoulders down, your elbows tucked in to your body, and your face relaxed in the pose. You may find the full Cobra position difficult to achieve at first, but in time your spine will become supple enough for head and feet to touch.Lie prone on the floor with your legs together and stretched backward, tops of the feet upon the floor. Spread your hands on the floor beneath your shoulders, resting your forehead on the floor elbows held into your body. Press the tops of the feet and thighs and the pubis into the floor. Inhale bringing your head up, brushing your nose, then chin against the floor -begin straighten-ing the arms to lift the chest off the floor, go only to a height that you can comfortably maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don't harden the buttocks. Firm the shoulder blades against the back, opening side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, this hardens the lower back. Distribute the backbend evenly throughout the entire spine. Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.
Benefits: Strengthens the spine stretches chest and lungs, shoulders, and abdomen, f irms the buttocks, stimulates abdominal organs, helps relieve stress and fatigue, opens the heart and lungs, soothes sciatica , therapeutic for asthma, traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.
Contraindications:Severe back injury, carpal tunnel syndrome, headache, pregnancy
Modifications: If you are stiff it might be better to avoid doing this pose on the floor. You can do a standing version against the wall or brace a metal folding chair against a wall, and do it with your hands on the front edge of the seat, balls of the feet on the floor
Partnering: A partner can assist yo with the correct action of the pelvis in a backbend. When in the pose ask your partner to straddle your legs and to bend over and grip the sides of your pelvis, thumbs toward the sacrum, then spread the back of your pelvis, encouraging your outer hips to soften, and pushing your hip points toward each other.
Supta Virasana & Eka Pada Supta virasana
Sometimes known as Supta Ardha Virasana (are-dah = half).
Eka Pada Supta Virasana (Diagram) Along with Hero pose is a preparatory posture for Supta Virasana
This simple stretch can bring freedom and relief by stretching the psoas and related muscle group it is one of my favorites and has done wonders for my injured knee.To begin, sit down on the floor with your legs outstreched in front of you. Take a breath and soften inside. Start the pose with an attitude of present awareness, accepting your body and yourself in this moment, as you are. Let go of whatever you've been doing too much of, and bring yourself more fully into the moment. Now, bend your right knee and draw your shin and foot to the outside of your right thigh. Make sure the top of your right foot is on the floor, toenails clicking down on the floor. Bring the left foot on the floor next to the right knee. At this point, as you look down your body, your thighs and knees should be parallel with the right knee and the left foot a little less than hip-width apart. Hug your legs gently towards each other courageously and keep your mind present with your body as you move further into the asana.Now, for the first variation of this pose, place your hands about a foot behind you, fingers facing forward, shoulder-width apart. In this position, arch your lower back slightly to find your sitbones on the floor and your pelvic floor soft and open. Now slowly lift your hips and buttocks off the floor until your chest, belly and right thigh are in one plane. This will most likely begin to stretch your right thigh considerably. Again, while you keep your legs slightly active, let your mind and face relax -- acceptance. To deepen further, keep your knees drawing towards each other as you extend your sacrum and tailbone towards the back of the right knee. At the same time, draw your lower abdomen just above the pubic bone up and in towards the chest. Pull energy up from your hands to your shoulders, spinning the shoulder blades into the back to lift the heart with focus and courage. Allow your head to rest back on the pad of your upper shoulders. Finally, to support your neck, draw your lower palette (just below the chin) in towards your shoulders, slightly lengthening your neck towards the back of the head. Stay in this position for nine to 13 breaths, breathing slow and deep. Gently raise back up, raising the head last by lengthening the back of the head and neck and drawing the lower palette in. Straighten out the legs, and then repeat on the other side. Keep your attention focused on the strength of the legs while you open and release the inner body's holding.
For the second, more advanced variation of eka pada supta virasana, start in the same way as before, hugging your legs towards each other on the floor. Now slowly lower yourself down onto your elbows. Keep your sacrum and tailbone lengthening towards the back of the right knee as you come down. If your breath is still relaxed and your face without tension, continue to lower yourself down until you are lying on your back on the floor. If you right knee starts to come up off the floor, this is a signal to raise back up on your forearms and work the asana from there. On your back, lengthen your sacrum and tailbone towards the knees and draw your lower abdomen up towards your chest. Your head, shoulders and arms stay relaxed on the floor. Continue to draw your legs gently towards each other deliberate courage and focus -- and lengthen from your waist to your right knee, even as the lower abdomen moves in the opposite direction. Stay in this position for nine to 13 breaths, breathing slow and deep. The upper body softens and opens while your lower body stays strong and present. To come up, support yourself with your forearms and hands. Straighten out the legs and then repeat on the other side.
A final note: eka pada supta virasana is a variation of supta virasana. We do this pose with eka pada one leg back instead of two legs back at the same to reduce the strain on the lower back. This pose can be done safely and effectively even for those suffering from lower back pain. The key is to balance your attentive strength and focus in the lower body with relaxed acceptance in the upper body and heart, stetching and opening from a balanced present perspective.
Supta Virasana Reclining Hero or Heroine Pose intensifies the stretch in the thighs and ankles of its upright version. It also creates new stretches in the front groins, the psoas muscles, and the deep hip flexors. It is a strong pose that can be acheived in degrees with the use of bolsters. The breath is of majour importance to soften the body and release stress.Supta Virasana, the reclining variation of Virasana, is an intermediate pose. DO NOT perform this pose unless you already can comfortably sit on your buttocks on the floor between your feet.
To Perform Virasana. Exhale and lower your back torso toward the floor. First lean onto your hands, then your forearms and elbows. Once you are on your elbows, place your hands on the back of the pelvis and release your lower back and upper buttocks by spreading the flesh down toward the tailbone. Then finish reclining, either onto the floor or a support.
If your front ribs jut up sharply toward the ceiling, it’s a sign of tight groins, which pulls your front pelvis toward your knees and causes your belly and lower back to tense. Use your hands to press your front ribs down slightly and lift your pubis toward your navel. This should lengthen your lower back and lower it toward the floor. If it doesn’t, raise yourself onto a higher support. Then lay your arms and hands on the floor, angled about 45 degrees from the sides of your torso, palms up.
Sink the heads of the thighbones deep into the back of the hip sockets. It’s alright to lift your knees a little away from the floor to help soften your groins; in fact, you can raise your knees a few inches on a thickly folded blanket. You can also allow a little bit of space between your knees as long as your thighs remain parallel to each other. Do not, however, allow the knees to splay apart wider than your hips – this will cause strain on the hips and lower back. To begin, stay in this pose for 30 seconds to 1 minute. Gradually extend your stay to 5 minutes. To come out, press your forearms against the floor and come onto your hands. Then use your hands to lift your torso into Virasana. As you come up, lead with your sternum, not your head or chin. Come out of Virasana in the recommended manner.
Benefits :Stretches the abdomen, thighs and deep hip flexors (psoas), knees, and ankles, strengthens the arches, relieves tired legs improves digestion, helps relieve the symptoms of menstrual pain.Therapeutic Applications Arthritis Asthma Diarrhea Digestive problems Flat feet Head cold Headache High blood pressure Infertility Insomnia Intestinal gas and acidity
Menstrual discomfort Respiratory ailments Sciatica Varicose veins
Emotional: Releases fear opens the heart calms anxiety.
Contraindications: Serious back, knee, or ankle problems, avoid this pose unless you have the assistance of an experienced instructor.
Modifications & Props: If you’re not able to recline fully on the floor, set a bolster or one or more folded blankets behind yourself to fully support your spine and head. Use as much height as you need to make the position reasonably comfortable. To help release the groins, lay some weight across the creases of the top thighs where they join the front pelvis. Start with a 10-pound sandbag and gradually over time increase the weight to 30 pounds or so. Beginners Tip
If your thighs insist on sliding apart in this pose, you might try one of two short-term solutions: bind your thighs together with a strap positioned around the mid-thighs; or squeeze a 2- to 3-inch thick book between your thighs. In either case be sure to draw your inner groins sharply up into your pelvis.
Deepen the Pose : You can also involve the arms in this pose. Inhale and raise your arms toward the ceiling, parallel to each other and perpendicular to the floor. Rock back and forth a few times, further broadening the shoulder blades across your back, then stretch your arms overhead, on the floor, palms up toward the ceiling. Rotate your arms outward, so the outer armpits roll toward the ceiling, and pull your shoulder blades down the back toward your tailbone.
Partnering : A partner can help you get a feel for the proper movement of the top thighs in this pose. Have her stand at your knees, bend forward, and place her hands on your top thighs, which can be padded with a folded sticky mat. She should then press lightly down on your thighs and turn them inward, rolling the inner thighs toward the floor. Tell your partner if you want more or less pressure on your thighs.
Eka Pada Supta Virasana (Diagram) Along with Hero pose is a preparatory posture for Supta Virasana
This simple stretch can bring freedom and relief by stretching the psoas and related muscle group it is one of my favorites and has done wonders for my injured knee.To begin, sit down on the floor with your legs outstreched in front of you. Take a breath and soften inside. Start the pose with an attitude of present awareness, accepting your body and yourself in this moment, as you are. Let go of whatever you've been doing too much of, and bring yourself more fully into the moment. Now, bend your right knee and draw your shin and foot to the outside of your right thigh. Make sure the top of your right foot is on the floor, toenails clicking down on the floor. Bring the left foot on the floor next to the right knee. At this point, as you look down your body, your thighs and knees should be parallel with the right knee and the left foot a little less than hip-width apart. Hug your legs gently towards each other courageously and keep your mind present with your body as you move further into the asana.Now, for the first variation of this pose, place your hands about a foot behind you, fingers facing forward, shoulder-width apart. In this position, arch your lower back slightly to find your sitbones on the floor and your pelvic floor soft and open. Now slowly lift your hips and buttocks off the floor until your chest, belly and right thigh are in one plane. This will most likely begin to stretch your right thigh considerably. Again, while you keep your legs slightly active, let your mind and face relax -- acceptance. To deepen further, keep your knees drawing towards each other as you extend your sacrum and tailbone towards the back of the right knee. At the same time, draw your lower abdomen just above the pubic bone up and in towards the chest. Pull energy up from your hands to your shoulders, spinning the shoulder blades into the back to lift the heart with focus and courage. Allow your head to rest back on the pad of your upper shoulders. Finally, to support your neck, draw your lower palette (just below the chin) in towards your shoulders, slightly lengthening your neck towards the back of the head. Stay in this position for nine to 13 breaths, breathing slow and deep. Gently raise back up, raising the head last by lengthening the back of the head and neck and drawing the lower palette in. Straighten out the legs, and then repeat on the other side. Keep your attention focused on the strength of the legs while you open and release the inner body's holding.
For the second, more advanced variation of eka pada supta virasana, start in the same way as before, hugging your legs towards each other on the floor. Now slowly lower yourself down onto your elbows. Keep your sacrum and tailbone lengthening towards the back of the right knee as you come down. If your breath is still relaxed and your face without tension, continue to lower yourself down until you are lying on your back on the floor. If you right knee starts to come up off the floor, this is a signal to raise back up on your forearms and work the asana from there. On your back, lengthen your sacrum and tailbone towards the knees and draw your lower abdomen up towards your chest. Your head, shoulders and arms stay relaxed on the floor. Continue to draw your legs gently towards each other deliberate courage and focus -- and lengthen from your waist to your right knee, even as the lower abdomen moves in the opposite direction. Stay in this position for nine to 13 breaths, breathing slow and deep. The upper body softens and opens while your lower body stays strong and present. To come up, support yourself with your forearms and hands. Straighten out the legs and then repeat on the other side.
A final note: eka pada supta virasana is a variation of supta virasana. We do this pose with eka pada one leg back instead of two legs back at the same to reduce the strain on the lower back. This pose can be done safely and effectively even for those suffering from lower back pain. The key is to balance your attentive strength and focus in the lower body with relaxed acceptance in the upper body and heart, stetching and opening from a balanced present perspective.
Supta Virasana Reclining Hero or Heroine Pose intensifies the stretch in the thighs and ankles of its upright version. It also creates new stretches in the front groins, the psoas muscles, and the deep hip flexors. It is a strong pose that can be acheived in degrees with the use of bolsters. The breath is of majour importance to soften the body and release stress.Supta Virasana, the reclining variation of Virasana, is an intermediate pose. DO NOT perform this pose unless you already can comfortably sit on your buttocks on the floor between your feet.
To Perform Virasana. Exhale and lower your back torso toward the floor. First lean onto your hands, then your forearms and elbows. Once you are on your elbows, place your hands on the back of the pelvis and release your lower back and upper buttocks by spreading the flesh down toward the tailbone. Then finish reclining, either onto the floor or a support.
If your front ribs jut up sharply toward the ceiling, it’s a sign of tight groins, which pulls your front pelvis toward your knees and causes your belly and lower back to tense. Use your hands to press your front ribs down slightly and lift your pubis toward your navel. This should lengthen your lower back and lower it toward the floor. If it doesn’t, raise yourself onto a higher support. Then lay your arms and hands on the floor, angled about 45 degrees from the sides of your torso, palms up.
Sink the heads of the thighbones deep into the back of the hip sockets. It’s alright to lift your knees a little away from the floor to help soften your groins; in fact, you can raise your knees a few inches on a thickly folded blanket. You can also allow a little bit of space between your knees as long as your thighs remain parallel to each other. Do not, however, allow the knees to splay apart wider than your hips – this will cause strain on the hips and lower back. To begin, stay in this pose for 30 seconds to 1 minute. Gradually extend your stay to 5 minutes. To come out, press your forearms against the floor and come onto your hands. Then use your hands to lift your torso into Virasana. As you come up, lead with your sternum, not your head or chin. Come out of Virasana in the recommended manner.
Benefits :Stretches the abdomen, thighs and deep hip flexors (psoas), knees, and ankles, strengthens the arches, relieves tired legs improves digestion, helps relieve the symptoms of menstrual pain.Therapeutic Applications Arthritis Asthma Diarrhea Digestive problems Flat feet Head cold Headache High blood pressure Infertility Insomnia Intestinal gas and acidity
Menstrual discomfort Respiratory ailments Sciatica Varicose veins
Emotional: Releases fear opens the heart calms anxiety.
Contraindications: Serious back, knee, or ankle problems, avoid this pose unless you have the assistance of an experienced instructor.
Modifications & Props: If you’re not able to recline fully on the floor, set a bolster or one or more folded blankets behind yourself to fully support your spine and head. Use as much height as you need to make the position reasonably comfortable. To help release the groins, lay some weight across the creases of the top thighs where they join the front pelvis. Start with a 10-pound sandbag and gradually over time increase the weight to 30 pounds or so. Beginners Tip
If your thighs insist on sliding apart in this pose, you might try one of two short-term solutions: bind your thighs together with a strap positioned around the mid-thighs; or squeeze a 2- to 3-inch thick book between your thighs. In either case be sure to draw your inner groins sharply up into your pelvis.
Deepen the Pose : You can also involve the arms in this pose. Inhale and raise your arms toward the ceiling, parallel to each other and perpendicular to the floor. Rock back and forth a few times, further broadening the shoulder blades across your back, then stretch your arms overhead, on the floor, palms up toward the ceiling. Rotate your arms outward, so the outer armpits roll toward the ceiling, and pull your shoulder blades down the back toward your tailbone.
Partnering : A partner can help you get a feel for the proper movement of the top thighs in this pose. Have her stand at your knees, bend forward, and place her hands on your top thighs, which can be padded with a folded sticky mat. She should then press lightly down on your thighs and turn them inward, rolling the inner thighs toward the floor. Tell your partner if you want more or less pressure on your thighs.
