Advanced Pose - Yoga Magazine

HANDS-FREE HANDSTAND

root@ — Wed, 29 Mar 2023 09:59:49 +0000

HOW TO PERFORM

First come into Salamba Sirsasana.
Elbows shoulder-width apart, forearms pressed into floor, fingers interlaced and the ulnar point of the wrist rooted into the ground. The top of the head rests on the oor between wrists and hands. Bring the knees to floor towards the forehead, press elbows into the knees to activate shoulders. Keeping the shoulders activated, tuck the toes under. Root the head into the blanket/floor. Raise knees until the trunk is vertical. Raise legs in your preferred method and come into Sirsasana. Everything elongates upwards from the rooting points on the floor. If the integrity of the pose can be comfortably held for 5 minutes, you can explore variations.
Release the hands from the back of the head and place palms on the oor in front of you, ngers pointing towards the face, forearms and upper arms at a 90-degree angle in line with the shoulders. Then turn the palms so fingers point away from you. Extend the arms in front of you, palms facing the ceiling. Arms can be a little wider than shoulder-width for balance. Reverse to come out.

BENEFITS

Improves body-mind coordination.
Good for cardiovascular health.
The body becomes strong and steady. Firmness of body and mind are necessary for meditation.

CONTRAINDICATIONS

High blood pressure. Menstruation.
Detached retina or glaucoma. Neck pain/ whiplash.

The post HANDS-FREE HANDSTAND first appeared on Yoga Magazine.

SIDE PLANK WITH TOE HOLD

root@ — Wed, 29 Mar 2023 09:58:12 +0000

How To Perform

• From the Side Plank variation, take the gaze down to the oor rst as it’s easier to keep your balance.

• Bend your top (left) knee towards your chest so you can reach down the inside of your leg for the foot. (To do this you may need to bend the right knee a little so that the entire sole of the right foot makes contact with the ground, giving you more to balance on than just the knife-edge of your right foot!)

• Grasp the left big toe with your left thumb, index nger and middle nger.
• Turn the leg out so that the knee points upwards rather than forwards.

• Keeping the ankle exed, slowly begin to extend the left foot towards the ceiling and straighten both legs as much as you can.

• Ground the sole of the right foot into the mat to enable you to lift the hips even higher.

• Keep rooting into the oor with the right hand and firm the shoulder blade down into the back.

• Take the gaze up towards your top hand and shine your heart towards the ceiling.

• Try to stay here for 5 breaths.

• To come out of the pose, slowly re-bend the left leg and return to Side Plank and then Plank pose before resting in Child’s pose. Repeat on the other side.

Benefits

• Promotes balance and all over body strength.
• Improves focus and concentration.
• Stretches wrist and hamstrings.
• Is a wonderful way to express joy!

The post SIDE PLANK WITH TOE HOLD first appeared on Yoga Magazine.

BALASANA (CHILD’S POSE)

root@ — Wed, 29 Mar 2023 09:52:03 +0000

HOW TO PERTORM

When deciding on an advanced pose, I gave it a lot of thought. For me, there is so much emphasis on shapes and dynamic practice in the community which although has its place, is not at the heart of my offering. When I reflect on my own journey, my advanced’ practice has been learning to really sit with myself in stillness and to learn how to self- regulate. Pose of a Child offers me the possibility of ‘being and I hope it might shed new light on what it means to have an advanced’ or embodied practice.
.Kneel on the floor and fold your torso over your thighs so that your forehead comes to rest onto the floor.
You can experiment with having your knees together or having space between the thighs.
Arms can rest by the sides of the body or reach out in front Find a version that gives your body optimum rest.
Notice your breath and focus on softening to the ground.

BENEFITS

Stretches hips, thighs and ankles.
Can have a deeply soothing effect on the mind and nervous system.

MODIFICATIONS

lf there is lots of space between your heels and the backs of your thighs or you have any knee pain, try placing a folded blanket or even a bolster between the backs of your thighs and calves.
If your forehead doesn’t come to touch the floor, place your head on the backs of your hands or rest it on a block Practice Restorative version by using a bolster lengthways to rest the torso on.
You can let your head tum to one side, rest for a few minutes and then repeat on the other side.

CONTRAINDICATIONS

Knee injuries’.

The post BALASANA (CHILD’S POSE) first appeared on Yoga Magazine.