Pose of the Week: Extended Side Angle

extended side angle.jpeg

Extended Side Angle

UTTHITA PARSVAKONASANA

Benefits of the pose:

  • Relieves shoulder & back stiffness
  • Relieves Constipation
  • Reverses Infertility
  • Strengthens legs, knees, & ankles
  • Stretches side body
  • Opens Chest
  • Relieves back pain
  • Relieves Menses pain

Asana Break Down:

To get into this pose start in Warrior II. Checking your alignment: make sure the front ankle aligns with the back arch. The back foot should be at roughly a 45 degree angle. Bending the font arm, allow it to rest gently on your from thigh, extending your other arm over head. Another variation of this pose is to place your front hand on the ground next to your front foot instead of putting your hand on your thigh. Find your strength in your core so that all of your weight doesn’t rest on your from thigh. Open the chest and take the gaze towards the sky.

 

Pose of the Week: Eagle Pose

Eagle (behind)

Eagle

GARUDASANA

Pose Benefits:

  • Increases balance and proprioception
  • Increases flexibility
  • Open Shoulders and Hips
  • Relieves back ache & sciatica
  • Asthma

Asana Breakdown:

Begin in Mountain Pose (Tadasana). Beginners may want to practice next to a wall. Slowly and gently begin to bend your knees, rooting into the left leg, allow your right leg to come off the ground crossing over the left. Some people have the flexibility to hook their right foot behind their thigh. If that’s not in your practice, don’t fret! Simply crossing over is just fine. Begin to sink deeper into the hips, cross the left hand over the right, mirroring the pattern of your legs. Allow the collar bones to lift and spread, breathe deeply here. Connect with your core, tucking your tailbone. Find your drishti (gazing point) and begin to left your elbows so that they align with your shoulders. Another variation is to fold forward so that the knees and elbows touch.

Eagle (profile)

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.  ❤