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Showing posts from November, 2017

Utthita Hasta Padasana/ Parsva Hasta Padasana

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Utthita Hasta Padasana
Expanded Hand Foot Pose Standing Asana

Key Benefits
Strengthens legs and arms How to get into Legs up the Wall
From Tadasana jump your feet 4 to 4 1/2 feet apart and at the same time extend your arms over your feet.  Key Points
Press into the big toe mound and the outer side of the feet, lifting the arches and inner legs. Lift the knee caps and press the top center thighs back as you lengthen the sacrum towards the hamstrings. Extend the torso towards the ceilings and bring the bottom shoulder blades together expanding the chest. Expand the arms from the center of the chest outward and look forward. 

Parsva Hasta Padasana
Side Hand Foot Pose Standing Asana

How to get into Parsva Hasta Padasana
From Utthita Hasta Padasana turn your back foot in slightly and turn your whole front leg  90 degrees.  Key Points
Press into the big toe mound and the outer side of the feet, lifting the arches and inner legs. Lift the knee caps and press the top center thighs of the back leg bac…

Legs up the Wall

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Prasarita Padasana 90 supported
Legs up the Wall  Restorative Pose

Key Benefits
Helps low back painHelps insomniaPrepares legs for inversions How to get into Legs up the Wall
Lay on your side with your hips almost touching a wall and your knees bent towards your chest and your arm straight in line with your ear. Roll onto your back unbend your legs and straighten them along the wall. Your hips should be near the wall.  Key Points
Press the toe mounds towards the ceiling the bring the pinky sides of the feet towards the ground.Extend from the inner groin to the inner heel and roll the thighs together. Press the top center thighs back towards the wall and lift the knee caps towards the thighs. Relax the abdomen and roll the shoulders under opening the chest. 
Modifications:
If the knees bend move away from the wall till the legs are straightUse a chair and bend the knees on the seat of a chair

When to and when not to do yoga

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Yoga is so therapeutic that there is hardly a time to not do yoga. But there is clearly a line, if you have a fever stay off your mat, hydrate and rest. I am reflecting on this as my little ones have been sick these past few weeks.

For just about every other condition do yoga. Some conditions require the assistance and guidance of a more qualified teacher that you will need to seek out, such as cancer patients, pregnancy, rehabilitating an injury, or coming back from a surgery. Take time to look up the most qualified Iyengar Yoga Teacher in your area for these concerns.

But, if you have a cold, sore neck, old injury, or a mental disorder such as depression, get on your yoga mat. Some times that is easier said than done. I can attest to that, it is much more comfy to sit on my couch and read about yoga than to practice when I hurt or when my depression is really acting up, but I have to remind myself that even starting with a 15 minute practice will make me feel better, and hopefully w…