Pose of the Week: Triangle

trikonasana

Triangle Pose

TRIKONASANA

Benefits:

  • Relieves stress & anxiety
  • Aids to back tension and pain
  • Strengthens thighs, ankles & knees
  • Stretches abdominal muscles that assist better digestion.
  • Good for sciatica, osteoporosis, & flat feet

Asana Break Down:

Begin in Warrior II (Virabhadrasana II), straighten front leg and extend forward, hinging your torso over your front thigh. Allow your front hand to find a block, shin or the floor. If your hands are placed on the floor, make sure your hand is firmly placed palm touching the ground or remain on your fingertips without compromising your thumb. Some people even like to allow their hand to free float by their shin or ankle, using their core muscles to maintain the integrity of this asana. Allow your other hand to reach towards the sky.

Next, we want to align the body by twisting deeper in the pose. To do this, imagine someone was pressing into your hand that is in the air and encouraging you to twist your lower ribcage forward. Head should align with the line of the spinal chord. Draw shoulder blades closer to one another and check your torso’s alignment over your front leg. Often, people will puff their chest forward and either collapse their ribcage or put their body dramatically off balance. Make sure the center of your torso aligns with the center of your front leg. Allow there to be a mirco-bend in the front leg so that you don’t hyper extend. Back hip muscle should descend down towards the ground. Allow the back body to lengthen. Take your gaze towards the sky.  ❤

Pose of the Week: Garland Pose

malasana

MALASANA

Garland Pose

Benefits:

  • Opens hips
  • Heart opener
  • Strengthens legs
  • Opens & Strengthens ankles
  • Develops core

Asana Breakdown:

This is not one of the most difficult poses, but it is so powerful and is one of my favorites. I love coming into Malasana: using it as a transition, a rest, and a heart opener. It’s pretty basic to get into, however, every body is different and some people do experience a bit of difficulty when they first get into it. To start, get into Mountain Pose (Tadasana), heal toe your feet as wide as your mat, take your hands to heart center, and squat down. Allow your elbows to line up with the crux of your knee, feeling the sensation of your hands being pushed together while your elbows push gently into your knees. Allow the heart to lift and spread . If you find any pain here you can place blanket or a block underneath you to achieve a more restorative rendition of this posture.

Asana Variations:

  • Place a block or a blanket underneath your sit-bones.
  • Place one hand on the ground and open up to one side by lifting the other arm off the ground. Do this on both sides.
  • Take a side bind/twist. Rooting down through both feet, wrap one arm in front of your leg while the other comes behind your back. Both hands should meet behind the knee. Do this on both sides.

Thanks so much for taking the time to read this! Let me know if this was helpful or if you have any pose requests bellow! ❤