Benefits: This movement is practiced in preparation for full handstand against the wall. It builds upper body strength and helps one gain confidence in being upside down.

Step by Step Instructions:

Begin by kneeling in vajrasana, with your hands on your thighs and your toes
touching the wall.

Exhale and place your hands on the mat, directly under your shoulders, with
your fingers spread. Tuck your toes underneath and straighten your
legs, coming in to a short Downward Facing Dog.

Bend your left knee and place your foot on the wall at hip height,
followed by your right. Press your heels in to the wall and
straighten your legs.

Allow your hands to descend evenly. Move your armpits toward the wall.
Move your lower ribcage into the body. Keep your legs straight and
press your feet in to the wall.

To come down, bend your right knee and bring your left foot on to the
mat, followed by your right. Place your shins flat on the mat and
again come to kneeling in vajrasana, with your hands on your
thighs. This movement can be practised repeatedly in one session,
either consecutively or dispersed throughout.

Everything Else:

Level: 5
Props required: Wall
Movement Type: Inversion
Sub Movement Type-A: Arm Balance
Sub Movement Type-B: Strengthening
Main Anatomical Focus: Shoulders
Secondary Anatomical Focus: Wrists
Physiological Focus: Circulatory System, Muscular System, Respiratory System, Skeletal System

Therapeutic Focus: Lethargy, Obesity

Contraindications:Avoid this movement if you have a serious shoulder or wrist injury, if you are menstruating, pregnant have a headache or you suffer from High Blood Pressure.

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Benefits: This pose tones and strengthens the muscles that run the entire length of
the spine. It stretches the abdominal and pelvic organs; increasing
blood circulation into this area and keeping them healthy. It
stretches the chest which increases lung capacity and oxygen uptake
and helps to lift feelings of depression. It stimulates the kidneys
and adrenals and balances the reproduction organs in women.

Therapeutic Focus: Fatigue, Mild Depression

Contraindications:If you have Low Blood Pressure come out of the movement slowly. Avoid this movement if you have High Blood Pressure a migraine, Insomnia a serious Lower Back or neck injury are menstruating or pregnant.

Everything Else: Level: 6

Props required: Not Required
Movement Type: Back Bend
Sub Movement Type-A: Kneeling
Sub Movement Type-B: Shoulders
Main Anatomical Focus: Spine
Secondary Anatomical Focus: Chest
Physiological Focus: Circulatory System, Endocrine System, Reproductive System, Respiratory System

Step By Step Instructions

Begin by kneeling in vajrasana with your hands on your knees.

Inhaleand come to kneeling with your thighs, knees and shins hip widthapart.

Check that your feet and shins are coming directly back from the
middle of your knees.

Place your hands on your lower back and move the back face of your sacrum

into your body.

Move your elbows in toward one another, lift your chest and begin to arch

back.

Press your shins down and press your outer hips further forward. Lift your

sternum up and place your hands onto your feet with your fingertips
pointing towards your feet.

Lastly take your head back, looking up towards the ceiling.

Broaden the soles of your feet and press the outer edges of your feet down.

Move your calves to the back of your knees and lengthen the fronts of the
shins to your toes.

Lift the backs of your thighs and inner thighs up to the buttock crease
and lengthen your front and outer thighs down to the floor.

Roll your outer hips forward, lift and broaden your pelvic floor up
towards your diaphragm and move your lower back ribs away from your
pelvis.

Press your scapulas and your outer arms down to your palms. Broaden the
spines of your scapulas away from one another and move the bottom
tips into the back of the ribcage.

Feel the opening in your chest and breathe deeply.

On your next inhalation, press firmly through the tops of your feet and
come to kneeling upright. Exhale to vajrasana with your hands on your knees.

Take long, smooth and even breaths.

If you have finished back bending, exhale forward and come in to child’s

pose with your forehead on the floor and your arms back behind you.

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]]> http://yoga.org.nz/yoga_postures_main_page/image-quick-find-yoga-positions/camel-pose-ustrasna/feed/ 0 http://yoga.org.nz/yoga_postures_main_page/image-quick-find-yoga-positions/half-supported-headstand-against-wall-ardha-salamba-sirsasana/ http://yoga.org.nz/yoga_postures_main_page/image-quick-find-yoga-positions/half-supported-headstand-against-wall-ardha-salamba-sirsasana/#comments Mon, 17 Nov 2014 08:21:53 +0000 http://yoga.org.nz/?page_id=4215 Half Supported Headstand Against Wall – Ardha Salamba Sirsasana

Benefits: This is an excellent preparation pose for headstand. It builds the strength, and teaches correct alignment in the upper arms and shoulders that is needed for full headstand. This is important to learn in the beginning so that the vertebrae in the neck do not become compressed. Half handstand also builds the confidence needed for undertaking full inversions.

Step by Step Instructions:

Begin by kneeling in vajrasana with your heels directly underneath your sitting bones, close to a wall.

Have your hands on your knees, your spine erect and your breath long, smooth and even.

When you are ready come on to your hands and knees, have your toes
touching the wall and your hands directly underneath your shoulders.

Place your elbows on to your mat one at a time and clasp the inside of your
left elbow with your right hand, and the inside of your right elbow
with your left hand. Let go of your elbows and interlace your fingers
so that your hands form a cup. The fingers are interlaced right to
their base but not locked and the thumb pads are touching.

On an exhalation, tuck your toes underneath and straighten your legs to
come into a short Downward Facing Dog.

Breathe here, as you clearly descend your underneath wrist bones downward,
open your armpits to the wall and lift your sitting bones up to the ceiling.

Bend your right leg, and place the right ball of your foot on the wall at
hip height. Next, begin to press your right heel in to the wall, to
straighten your right leg, while you simultaneously lift your left foot on to the wall as well.

Press both heels strongly into the wall as you completely straighten both your legs.

Breathe here, allowing your body and mind to re- orientate to being upside down.

Descend clearly through your lower wrist bones and elbows. Move your very
upper arm bones to the wall. Move your navel back towards your spine.

To come down bend the right knee, and place the right foot on to the
mat, followed by the left one. Bend your knees, place your forehead
on to the mat, and bring your arms back behind you, to come to rest in Child’s Pose.

Allow your face to quieten and your breath to lengthen.

Quietly roll up through your spine to come to kneeling in vajrasana, one again.

Level: 4
Props required: Wall
Movement Type: Inversion
Sub Movement Type-A: Balance
Sub Movement Type-B: Strengthening
Main Anatomical Focus: Shoulders
Secondary Anatomical Focus: Arms
Physiological Focus: Circulatory System, Muscular System, Respiratory System

Therapeutic Focus:  Asthma, Fertility, insomnia, Sinusitis

Contraindications:Avoid this movement if you have a serious shoulder or wrist injury, if you are menstruating, pregnant have a headache or you suffer from High Blood Pressure.

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Benefits: This basic breathing practice prepares the lungs for the more advanced practice of pranayama. Lengthening the exhalation is soothing and helpful for those that suffer from high blood pressure, nervous tension, headaches and hot flushes during menopause.

Step by Step Instructions:

For this practice of Preparation for Deep Breathing, you will need a
bolster and 1-2 folded blankets. Have your bolster in the centre of
your mat. Have one blanket folded and placed at the top end of your
bolster to support your head. Have the other blanket nearby, ready
to place over you if you get cold.

Sit in dandasana, just in front of your support, with your gaze soft and steady.

Bend your knees one by one, placing your feet flat on to the mat. Bring
your hands on to your knees, and slowly roll down through your spine,
to come to lie on your bolster. Your buttocks will be resting on the
floor, and your head will be supported by the blanket. Bring your
arms out to your sides, with your palms facing upwards. Extend your
legs straight, and allow your feet to roll outwards, so that your
small toe falls to the floor with your big toe following.

Now close your eyes by bringing your upper eyelids down, taking your eyes
deeper inside. Spread your right eyebrow to your right and your left
eyebrow to your left. Spread your cheek skin by moving your right
check skin to your right ear and your left check skin to your left
ear, this will allow your nostrils to become free. Rest your tongue
on your lower palate and allow the inner walls of your throat to become free form tension.

Take the thumb side of your wrists to the floor to turn your upper arms outward.

Observe your natural flow of breath.

As you inhale make sure you are filling both lungs evenly. Feel your
chest expanding circumferentially as you do this.

On your exhalation; breathe out smoothly and quietly, emptying both
lungs evenly. If one lung is emptying faster than the other, bring them into balance.

This is one round. We will repeat nine more times.

Inhale, fill your lungs evenly

Exhale, empty your lungs evenly.

Inhale, synchronise the even filling of the lungs, with the circumferential expansion of the ribcage.

Exhale until the lungs are completely empty.

 As you inhale, see that your head is staying completely still and that your eyeremain soft.

When your lungs are completely empty, the abdominal organs will relax.

Continue on, working with your own breath.

Have the inhalations and the exhalations of even length.

Never force the breath.

Keep the jaw relaxed, and the face free from tension.

Allow the texture of your breath to be smooth.

Inhale; feeling the oxygen nourishing the cells of your body.

Exhale, let go of the carbon dioxide and toxins in your body.

Rest here, allowing yourself to relax in savasana.

Notice how your mind is after this short practise of conscious breathing.

Next we will focus on and learn the art of exhalation.

Begin by exhaling whatever breath you have left in your lungs. Take a normal inhalation without effort.

Keep your diaphragm lifted as you exhale; smoothly, deeply and completely.

Again take a normal inhalation.

Lift your diaphragm as you exhale, and keep lifting your diaphragm to help guide your lungs to emptiness.

Inhale, filling your lungs evenly.

Exhale completely; making sure that the length of your exhalation is two to three times longer than your inhalation.

Continue on at your own pace.

Allow the inhalation to come to you.

Allow your exhalation to be long, smooth and even, allowing your lungs to empty from top to bottom.

Inhale.

Exhale; let go of the carbon dioxide and any toxins in your body.

Inhale.

Exhale out any unwanted emotions, and at the bottom of the exhalation,
connect to the peace and stillness.

Now stay connected to this deep sense of peace and stillness throughout the last three rounds.

Rest here, relaxing in savasana.

Next we will focus on, and learn the art of inhalation.

Begin by exhaling whatever breath you have left in your lungs.

Inhale slowly, steadily and deeply.

Allow the natural pause to happen.

Exhale normally without effort.

On the inhalation, fill your lungs from bottom to top, with your
inhalation being 2-3 times longer than your exhalation.

Exhale completely.

Inhale and gradually broaden the ribcage, from the floating ribs to the collar bones.

Exhale completely.

Allow the nasal passages to stay soft and open on your inhalation……. as well as your exhalation.

On the inhalation, see that the back of your diaphragm is expanding as much as the front of your diaphragm.

Exhale.

Continue on at your own pace.

Focusing on lengthening the inhalation is very helpful for those suffering
from low blood pressure, depression, low energy levels and general tiredness.

Allow your awareness to rest deeply and completely on your entire
inhalation…and your entire exhalation.

There is only this breath, in this moment in time.

Let go of your practice now, and rest here in savasana.

Everything Else:

Level: 1
Props required: Blankets, Bolster
Movement Type: Pranayama
Sub Movement Type-A: Supine
Sub Movement Type-B: Meditative
Main Anatomical Focus: Whole Body
Secondary Anatomical Focus: Mind
Physiological Focus: Circulatory System, Digestive System, Endocrine System, Excretory System, Muscular System, Nervous System, Reproductive System, Respiratory System, Skeletal System

Therapeutic Focus: PMS, Stress

Contraindications:If you experience and dizziness, shortness of breath, or nauseous stop the practice and rest in Savasana.

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Benefits: Bridge pose is a most effective preparation for Shoulderstand, because in Bridge, your chest and shoulders are in a similar position to that of Shoulderstand. Your chest and shoulders will learn to become open and stable, without the full weight of your body and legs overhead. Being a mild inversion, it will soothe and revitalise your mind and body. It is also a useful preparation for more advanced back bending, as it teaches your feet to become firmly rooted into the earth. This helps to strengthen the legs, as well as lengthen the quadriceps muscles.

Step by Step Instructions:

For this version of Bridge Pose you will need a block. Begin by
sitting in dandasana with your feet facing the narrow end of
the mat and the block near your left buttock.

Draw your feet in towards your buttocks. See that the outside edges of
your feet are parallel with the sides of the mat and bring the back
of your whole body to the floor. Feel length all the way from your
coccyx to the crown of your head.

With your left hand, take hold of the block, and as you lift your buttocks
away from the floor, place the block tall side up, so that it sits at
the base of your spine. Take your time to ensure it is in the right
place. Extend your arms along the floor. Interlace your fingers and
take a full deep inhalation and exhalation as you allow your feet,
hands and arms to ground into the floor.

Be here, breathing smoothly, whilst observing the following points:

• Are your feet still pressing firmly into the floor?

• Can you feel the balls of your feet just behind your big toes,
  strong and even against the floor? Attention to stability through
  your feet will activate your leg muscles.

• Here, your front thighs remain parallel; do not let your knees splay
  outwards.

• Have your abdomen soft and falling towards your spine.

• Keep the outer tips of your shoulders against the floor.

Gaze towards your cheekbones, with your tongue relaxed down into your
lower palate. Soften your facial muscles; let go, deep within your throat.

Lifting up on to your toes, remove the block and lie back down. Keep your
legs bent and take your thighs in close to your abdomen, with your
hands resting on the tops of your shinbones.

Inhale as you roll up to sitting and move quietly back to dandasana.

Everything Else:

Level: 3
Props required: Blocks
Movement Type: Restorative
Sub Movement Type-A: Back Bend
Sub Movement Type-B: Shoulders
Main Anatomical Focus: Buttocks
Secondary Anatomical Focus: Shoulders
Physiological Focus: Circulatory System, Reproductive System, Respiratory System

Therapeutic Focus: Asthmatic Symptoms

Contraindications:Avoid this movement if you have a Lower Back injury, if you are menstruating, or if you are pregnant.

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Benefits: Savasana unites the mind, body, emotions and spiritual aspects of the self together. It relieves physical and mental fatigue and soothes the sympathetic nervous system.

Step by Step Instructions:

To prepare for savasana, take whatever clothes you need to put on
to maintain a comfortable body temperature, and two blankets. Place
one folded blanket at the top of your mat to rest your head on, and
the other blanket at the bottom of your mat to put over you, to keep warm.

Sit in dandasana with a blanket at the end of your feet.

Now your bend knees and bring your buttocks towards your heels. Take
hold of the blanket. Lower your back vertebra by vertebra on to your
mat, pulling your blanket over you as you roll down.

Rest your head on the folded blanket and straighten your legs one by one.

Bring the back of your arms on to the floor about a foot away from your
body with your palms facing up.

Your feet are hip width apart with your little toes rolling toward the
floor and your big toes following, your legs completely relaxed.

Close your eyes by bringing your upper eyelids down, taking your eyes deep inside.

Allow the skin on your forehead to be broad, and moving towards your
temples. Allow your cheeks to melt towards your ears, your nostrils
and nasal passages to be soft, and the back of your tongue to move to the back of your throat.

Draw all your senses inward, resting your mind on the spaciousness in between your thoughts.

Allow your whole body to become more and more relaxed. Feel any tension
that you are still holding on to, melt away, like ice on a hot day.

To come out of savasana, firstly begin to deepen your breath.
Taking deeper inhalation and exhalations.

Without tensing your neck and throat, bring your arms to your sides and your legs together.

Inhale your right arm above your head and gently roll to your right side,
keeping your knees bent and resting your head on your upper arm.

Pause here, allowing an inner cue to tell you when to sit up.

To come to sitting; bring your left palm on the floor in front of you
and gently push yourself up to sitting, bring your head up last.

Make your way into a comfortable crossed leg position with your hands on
your knees and your chest lifted. Take some deep breaths here and
then quietly open your eyes. Feel the calmness and quietness you are now experiencing.

Level: 1
Props required: Blankets
Movement Type: Restorative
Sub Movement Type-A: Supine
Sub Movement Type-B: Meditative
Main Anatomical Focus: Whole Body
Secondary Anatomical Focus: Mind
Physiological Focus: Circulatory System, Digestive System, Excretory System, Muscular System, Nervous System, Reproductive System, Respiratory System, Skeletal System

Therapeutic Focus: Fatigue, Stress

Contraindications:If you suffer from backache place a bolster under your knees, if you are pregnant refer to our pregnancy relaxation lying on the side.

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Benefits: In this movement the muscles on the top of the feet, ankles, shins, hamstrings and buttocks are stretched. The muscles that run the entire length of the spine are lengthened, as well the muscles of the shoulder girdle. As the head is lower than the heart in this movement, the nervous system is soothed, and the heart muscle is rested.

Step by Step Instructions:

Begin by sitting on your heels in vajrasana.

Widen your knees one by one, keeping your toes together. Quietly walk your
hands out in front of you, until your arms are straight. Exhale and
bring your forehead towards the floor.

It is more important to keep your spine in alignment than it is to get
your forehead on to the floor.

Have your hands as in Downward Facing Dog, with your fingers evenly
spread, and your thumb and index finger mounds pressing in to the
mat. Lift your underneath elbow upwards, while keeping your arms
straight, and move your outer upper forearms on to your forearm bones.

Lengthen your spine by moving your buttocks back toward the back of your mat,
and moving the crown of your head towards the front of your mat. If
you can’t bring your buttocks on to your heels, you may wish to
place a rolled up blanket under your buttocks. Press the tops of
your feet, shins and knees in to the floor evenly, while moving your
outer ankles and shin bones in toward your midline.

To come out of the pose, lift your trunk and walk your hands back toward
your knees. Bring your knees together, place your hands on your
thighs and come to sitting in vajrasana. Breathe in the
feeling of calmness that this pose induces.

Everything Else:

Level:1
Props required: Not Required
Movement Type: Restorative
Sub Movement Type-A: Kneeling
Sub Movement Type-B: Meditative
Main Anatomical Focus: Spine
Secondary Anatomical Focus: Groins
Physiological Focus: Circulatory System, Nervous System

Therapeutic Focus: High Blood Pressure, Stress

Contraindications:If you are pregnant ensure that take your knees wide to make room for baby. Avoid this movement if you have osteoarthritis of the knees, Asthmatic Symptoms or breathlessness, or if you have diarrhoea.

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Benefits: This pose opens the chest and enhances lung capacity. It increases strength and flexibility of the thighs, legs, hips, and back. It is an excellent pose for aiding digestion and elimination. It warms the body, preparing it for more challenging poses.

Step by Step Instructions:

Begin by standing in tadasana.

Cross your arms in front of your chest. Bend your knees and step your feet
4ft apart, bringing your arms to shoulder height with palms facing the floor.

Exhale, turn your right foot out to 90 degrees and turn your left foot in slightly.

Inhale, exhale and bend your right knee until your thigh and calf form a
right angle and rest your right elbow on to your knee. Bring your left hand on to your coccyx.

Inhale and raise your left arm alongside your left ear, turn your head and look up.

Bring your awareness to your breath; keeping your face, throat and eyes soft.

Become conscious of the following points:

• Bring your
  weight into the middle of your right heel and press it into the
  floor.

• Roll your right ischium bone underneath you until it is in line with
  the middle of the right knee.

• Press downward into the right elbow and lift upward out of the
  shoulder, while turning both sides of your chest so that they are
  facing your front.

• Slide the inside blades of your scapula down towards your sacrum and
  press the bottom points down into the back of your ribcage.

• Press your left foot into the floor, lift your kneecap and feel a
  single, continuous stretch from your left ankle to your left wrist.

To come out of the pose, inhale your left arm down, bring your body back
to upright and straighten your left leg.

Exhale; turn your left foot out to 90 degrees and your right foot in slightly.

Inhale, exhale and bend your left knee until your thigh and calf form a right angle.

Bring your left elbow onto your left knee and bring your right hand onto your coccyx.

Inhale your right arm alongside your right ear with the palm facing down and
turn your head to look upwards.

Again, bring your awareness to your breath; taking long, smooth and even breaths.

Become conscious of the following points:

• Bring your weight into the middle of your left heel and press it
  into the floor.

• Roll your left ischium bone underneath you until it is in line with
  the middle of the left knee.

• Press your right foot into the floor, lift your kneecap and feel a
  single continuous stretch from your right ankle to your right wrist.

To come out of the pose; inhale your right arm down and bring your body
back to upright. Straighten your left leg. Turn your feet back to
parallel and cross your arms in front of you.

Exhale and step back to tadasana with your arms at your sides.

Level: 3
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Hips
Sub Movement Type-B: Strengthening
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Hips
Physiological Focus: Circulatory System, Reproductive System, Respiratory System

Therapeutic Focus: Lower Backache, Sciatic Pain

Contraindications:Avoid this movement if you have a headache, high or Low Blood Pressure, Insomnia

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Did you know?  That the Warrior poses were not present in the classical Hatha Yoga systems such as Satyananda and Sivananda.  It is said that it was Iyengar that developed the poses for the Western needs and appetite for poses!  So here’s an alignment focused Warrior 2, inspired by the Iyengar system.

Benefits: This pose expands the chest, improving breathing capacity. It strengthens
the legs and relieves lower backache for everybody but especially for women later on in their pregnancies.

Step by Step Instructions:

Begin by standing in tadasana.
In this pose I demonstrate jumping, but if you are pregnant or menstruating it is best to step the feet apart.

Inhale, cross your arms in front of your chest and bend your knees.

Exhale and step or jump your feet about 4ft apart, bringing your arms to
shoulder height and your palms facing the floor.

Exhale; turn your right foot out to ninety degrees and your left foot in slightly.

Bend your right knee until your right thigh and calf form a right angle.

Turn your head to look over your right fingertips.

Keep your weight into your right heel rather than the ball of the foot.

Roll your right ischium bone underneath you until it is in line with the
middle of the right knee. This will make sure your right knee is in line with your second toe.

Keep pressing your back foot into the floor and stack your spine directly above your pelvis.

Your left hip and left armpit should be in a straight line so that you are
not leaning forward in the pose.

Lengthen your sacrum and roll your pubic bone up towards your navel.

Inhale and straighten your right leg. Exhale and turn your feet to
parallel.

Inhale; turn your left foot out to ninety degrees and your right foot in slightly.

Turn your head to look over your left fingertips.

Exhale and bend your left knee until your left thigh and calf form a right angle.

Breathe deeply.

Keep your eyes, throat and face soft.

Roll your left ischium bone underneath you until it is in line with the middle of the left knee.

Keep pressing your back foot into the floor and stacking your spine
directly above your pelvis. Have your right hip and right armpit in
a straight line so that you are not leaning forward in the pose

Stretch your fingertips away from one another and descend your scapula toward your sacrum.

Inhale and straighten your left leg. Exhale and turn your feet to parallel.

Cross your arms in front and step or jump your feet back together, coming
to stand in tadasana with your arms at your sides.

Level: 2
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Hips
Sub Movement Type-B: Strengthening
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Groins
Physiological Focus: Circulatory System, Reproductive System, Respiratory System

Therapeutic Focus: Lower Backache

Contraindications:If you suffer from High Blood Pressure practise this movement with your hands on you hips. If you have, neck problems look straight ahead.

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Benefits: In this pose the twisting action massages the internal organs and increases flexibility in the spine. The arms, shoulders and legs gain strength.

Step by Step Instructions:

Begin by standing in the middle of your mat in tadasana.

Inhale your arms above your head.

Exhale, bend your knees and bring the outside of your left arm to your outer
right thigh, placing your hands on the mat.

Now lift your heels and move your weight over to your left triceps.
Inhale and lift your feet off the floor, balancing here in side crane pose for a moment.

Exhale and straighten your legs.
Inhale and straighten your right arm. Your legs will point forward
at a 45 degree angle with all four corners of your feet extending away from you.

Breathe here and draw your belly button back to your spine and broaden the
space in between your shoulders blades.

Exhale and bring your feet back on to your mat, bringing your weight on to the balls of your feet.

Inhale and bring your right upper arm to the outside of your left thigh,
placing your palms mindfully on your mat.

Move your weight over to rest on your right triceps muscles. Inhale, lift
your feet off the floor and draw your belly button back to your spine.

Exhale and straighten your legs. Inhale and straighten your left arm.

Exhale and bring your feet onto the floor.

Inhale to tadasana with your arms above your head.

Exhale and bring your arms by your sides.

Level: 9
Props required: Not Required
Movement Type: Arm Balance
Sub Movement Type-A: Strengthening
Sub Movement Type-B: Cardio
Main Anatomical Focus: Arms
Secondary Anatomical Focus: Abdominals
Physiological Focus: Circulatory System, Digestive System, Excretory System, Respiratory System

Contraindications:Avoid this movement if you have any wrist or Lower Back injuries or if your are pregnant or menstruating.

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