• UPPER ARMS
The shoulders are flexed and the upper back muscles are contracting to maintain Utkatasana, the arms are extending out and up, which helps tone the arms and shoulder muscles.

• UPPER LEGS, PELVIS AND HIPS
The hips will be flexed. The inner thigh muscles known as the adductors will be contracting as the knees in this pose have a tendency to try and open outwards.
You will feel a contraction in the hamstrings, quads and glute muscles – their job is to strengthen and help root the entire posture and prevent it from collapsing towards earth.
The psoas and the abdominal muscles are working hard so that the pelvis does not tilt forward, and also ensuring that the lower back does not overextend.

• SPINE
There will be an extension from the lower back and a slight forward lean from the pelvis up into the spine. The erector muscles that run either side of the spine from pelvis to skull, will be contracting to maintain this ventolin-albuterol.com.

Benefits
•     Creates space and openness in
shoulders and chest

•     Traditionally thought to stimulate the abdominal organs and heart.

•     Many asanas use muscle against muscle to create resistance, whereas the chair pose main source of
resistance is from gravity.
[28/05/2012 18:30:11] Helena: Contraindications
knees,
lower back, and
neck problems
high blood pressure and headaches

Chair pose strengthens

Lower Back
Abdominals
Thighs
Glute Muscles
Ankles

The post CHAIR POSE first appeared on Yoga Magazine.

•TORSO AND HIPS

To help with the flexion forward of the upper body, the abdominal muscles will contract. This helps the hip flexors bring the upper body forward and down towards the legs.

At this point the deep and superficial muscles of the glutes will lengthen.

•UPPER BACK AND ARMS

The elbows and arms will be extend- ing forward whilst the hands will be

resting towards the feet. Eventually you are looking to wrap the hands

around the soles of the feet. This means the rhomboids,

which are situated in between the shoulder blades, and

the spine will be passively stretching, as will be the

lower trapezius and the lattissimus dorsi.

•LEGS

The hips will be flexed whilst the knees go into extension. The inner thighs will be

contracting to help keep the legs together. The hamstrings will either be

struggling with this posture depending on your flexibility or passively lengthening. The muscles of the lower legs

will also be lengthening

•THE BACK MUSCLES

If you are restricted in your lower back you could start of by placing cushions on top of your hamstrings and a bolster underneath your knees so that you can rest your upper body in relative comfort (this will also help if you have tight hamstrings).

The spine will be mildly flexed, the muscles running either side of the spine will be eccentrically contracting, which helps the spine balance against the pull of gravity. The scapulas will be sliding laterally away from the spine.

Benefits

PASCHIMOTTANASANA

STRETCHES

Spine Shoulders Hamstrings

PASCHIMOTTANASANA

Liver

STIMULATES

Kidneys Ovaries Uterus Digestive system

Contraindications

Asthma Diarrhea

BACK INJURY

Only perform this pose under the supervision of an experienced teacher.

The post SEATAED FORWARD BEND first appeared on Yoga Magazine.

This is a good posture to release the back after doing any kind of back extension. Jathara Parivrtti is also excellent for releasing lower back stiffness and working in the abdominal region, helping to release tension for those people who have sedentary desk bound jobs. The pose is suitable for all students, but always be aware of your own flexibility and do not force the stretch use bolsters and cushions where needed.

LEGS
The pose is fantastic for opening the glutes and the deep muscles of the pelvis. This particular group known as the lateral rotators originate from the sacral area, so a real 3 dimensional pelvic stretch can be felt from practicing the belly twist.

SPINE
The spine will be rotating and passively lengthening, ringing and twisting the erector spine muscles that run either side of the back.
You must try and hold a neutral spine position to ensure that the twist is evenly distributed. You may feel that you want to flex the lower back to deepen the twist; this must be avoided, as it will put pressure on the discs. This is where bolsters should be used to support .

NECK
The scalenes and the sternocleidomastoid muscles are passively lengthening.

ARMS AND SHOULDERS
The scapula of the upper arm will be pulling in towards the spine opening the front of the shoulder joint. Because the upper arm is twisting in the opposite direction from the legs, the pectoralis major and lattissimus dorsi muscles will be passively lengthening. The twisting and lengthening down the sides of the bodywill engage the deep and superficial fascia, which will give a real sense of opening into the ribs, spine and internal organs The majority of this stretch is felt on the side of the raised arm.

THE LOWER ARM

The lower arm position will lengthen the rhomboids and stretch away any tension caused by long hours of sitting in front of the computer.

Written By:
STUART LEE

STUART HAS BEEN PERFORMING HOLISTIC BODYWORK IN EDINBURGH FOR SIX YEARS, AND IS BASED AT MULBERRY HOUSE COMPLEMENTARY HEALTH CENTRE. HE HAS ALSO BEEN PRACTISING YOGA, DAOIST MEDITATION, QI GONG AND TAI CHI FOR THE LAST TEN YEARS. MULBERRYHOUSE.CO.UK

The post BELLY TWIST first appeared on Yoga Magazine.

HALF SPINAL TWIST

Ardha Matsyendrasana is the 9th in the sequence of 12 basic postures of Hatha yoga. This pose provides a multitude of benefits for the entire body. It increases flexibility in the spine, calms the mind, relaxes the nervous system, improves digestion, and cleanses the internal organs. The straight leg adaptation of the traditional bent lower leg pose is safer for beginners and for those who have knee problems. Whichever variation you choose it is important to ensure that your form is safe. It is important to keep the back straight and the chest lifted throughout the exercise rather than hunching the shoulders, which could cause the back pain.

The back extensor muscles (predominantly the erector spinae and multifidus muscles) function mainly to provide posterior stability for the vertebral column and to oppose the force of gravity for maintaining erect posture and controlling forward flexion (Glisan & Hochsculer, 1990). Improper vertebral alignment can result from weak erector spinae muscles, leading to incorrect loading on the spine. If the back extensor muscles and associated connective tissues become weak and overstretched, possibly from spending a lot of time in a flexed, seated position, the lumbosacral angle decreases and the discs bulge posteriorly, resulting in low back pain (Calliet, 1988).

Benefits of Seated Twist

• Tones and strengthens the abs and obliques.
• Increases flexibility in each vertebrae of the spine, from the base of the spine through the neck.
• Opens the shoulders, neck, hip rotators and hip.
• Increases flexibility, especially in the hips and spine.
• Expands your chest and shoulders.
• Relieves thoracic or mid back spinal tension.
• Improves digestion and elimination of wastes.
• Relieves symptoms of backache, fatigue, menstrual discomfort and sciatica.
• Traditionally thought to massage your abdominal organs, detoxify your liver and kidneys, and stimulate digestive fire.
• Releases excess heat and toxins from organs and tissues.
• Breathing becomes more rapid, speeding up circulation.
• Brings more blood flow to the spine.
• Increases your spinal flexibility and range of motion.
• Expands your chest and shoulders.

Cautions

• Ensure your focus is straight ahead with your head centered on your body.
• Knee problems – Practise the straight leg version, avoiding crossing the knee underneath you.
• Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen.
• People with heart or abdominal surgeries should not practise this asana.
• If you have shoulder problems, don’t bind the arms behind the back as this requires inward rotation and extension.
• Care should be taken for those with peptic ulcers or hernias.
• Those with severe spinal problems should avoid, and those with mild slipped disc can benefit but in severe cases it should be avoided.
• Lumbar disc disorders – Keep your natural curve in the lower back and avoid rounding.

How To Perfrom

• Start in Dandasana (Staff Pose) sitting with both legs straight out in front of you, toes pulled toward you. • Bend your right knee to the chest placing the sole of your right foot firmly on the floor.

• Wrap your left arm around your right thigh and twist at the waist, rotating your torso toward your right thigh.

• Place the palm of your right hand against the floor just behind your right buttock and press it firmly into the floor.

• Be mindful of the length of your arms and the height of your torso, which will determine whether your palm is either on the floor or your hand has spider fingers on the mat.

• Keeping your back upright and straight in this posture, and try to keep both sitting bones in contact with the floor.

• Take your gaze out over your right shoulder, but don’t overturn or strain the neck. With every inhale, get a little taller through your spine and with every exhale, twist a little deeper.

• Ensure that your pushing the back of the left leg into the floor with your toes pulled toward you for stability.

• The twist should be felt in the waist, not the neck. Be sure to keep your right foot flat on the floor.

• Hold the pose for 5 deep breaths to exit. Inhale to look forward, and when exhaling release the twist.

The post HALF SPINAL TWIST first appeared on Yoga Magazine.

The most noticeable benefits include improving balance and focus and calming the mind.

Utthita Hasta Padangusthasana strengthens and stretches the legs, hamstrings and ankles while gently opening the hips, shoulders, and arms. This pose develops greater concentration and focus. It is not about stillness – it is fluid and responsive to the moment so don’t be rigid in this posture. The more strength and adaptability you have in the feet and ankles, the more options you have for finding balance on the standing leg.

HOW TO PERFORM 

• Find a stationary point and rest your gaze there for the duration of your stay in the posture.
• Begin standing in Tadasana with your feet together and arms at your sides.
• Shift your weight to your left foot. Slowly, draw your right knee up toward your chest.
• Bring your right arm to the inside of your right thigh. Then loop your index and middle fingers around your right foot’s big toe. Place your left hand on your left hip.
• Straighten your spine. Engage your abdominal muscles and the muscles of your left leg.
• Straighten your left leg, but do not lock your knee.
• On an exhalation, extend your right leg forward. Straighten your right leg as much as possible. (If you cannot reach the toes of your raised leg just hug the knee until you have gained more flexibility
• Keep both hips squared forward and keep your spine straight. Keep your shoulders soft and relaxed.
• Ensure that your right hip is in line with your left hip. Bring your awareness to your body centre.
• Hold for 5 breaths. To release, draw your knee back into your chest, then slowly lower your foot to the floor.
• Come back to Tadasana Pose before repeating on the opposite side for the same amount of time.

TIPS 

• It’s more important to keep your spine straight and your shoulders relaxed than it is to straighten your lifted leg. Use a strap if you need to, but be sure your spine stays tall and upright throughout the pose.
• Focus on the stretch, not on the lift! It doesn’t matter how high your leg goes.
• Don’t be afraid to fall and stand tall to stretch.

Cautions

• Do not practise this pose if you have a recent or chronic ankle or lower back injury. Always work within your own range of limits and abilities.
• Beginners or those with knee or back problems should begin against a wall.

The post STANDING HAND TO BIG TOE POSE first appeared on Yoga Magazine.

Cat/Cow

Begin on hands and knees, with shoulders over wrists and hips over knees. Inhale, drop the belly, and lift tailbone, chest and gaze. Exhale, round the back, draw chin to chest, navel to spine, and tuck tailbone. Repeat for 5 rounds before ending in a neutral spine.

Locust

Lie on your abdomen and rest on your forehead, arms down by your sides with palms facing up and heels together. Inhale, lift your head, chest, arms, and legs, resting on the abdomen. Lengthen legs up and back, reaching back actively through fingertips and draw shoulder blades together. Lengthen the back of the neck and gaze forward and up. Hold for 5 breaths and repeat 3-5 times. Press to hands and knees.

Crescent Lunge 

From hands and knees, step left foot forward between your hands, keeping the knee aligned directly above the ankle. (The knee can extend forward of the ankle if you have healthy, pain-free knees.) Slide the right knee back to find a gentle stretch in the groin and front of the right hip. Draw hands to rest on the left thigh. Once you feel steady, sweep arms overhead, press palms and gaze up. Thumbs may rest on the third eye. Hold for 5 breaths and repeat on the opposite side.

Camel

From lunge, come to stand on knees placed hip width apart. Place hands on the sacrum. Begin to gently arch the spine, sending the chest forward and up. Hands can remain at sacrum or reach to the heels, with or without tucking the toes. Maintain an even breath for a count of 5. Slowly come upright and sit to heels to release.

Seated Spinal Twist

Begin seated with both legs extended in front of you. Bending the right knee, step the right foot over to the outside of the left knee. Bending the left knee, draw the left foot toward right sitting bone and place the right hand behind you for support. Inhale, extend the left arm up as you lift your chest; exhale to twist right and draw left elbow outside of right thigh. Hold for 5 breaths. Slowly release the pose, change sides, repeat.

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