Side Bow Pose
- At February 01, 2022
- By Daniel
- In Asana, Education, Health & Wellness
- 0
Side Bow Pose is a variation of Bow Pose. It provides the same mental and physical benefits and shares the same contraindications as Bow Pose. difficult back bending pose requiring more flexibility than Bow Pose. It is a very challenging pose for people with limited flexibility especially with limited back flexibility.
English Name: Side Bow Pose
Sanskrit Name: Parsva Dhanurasana
Difficulty Level: 6
Start Position: Bow Pose
Instructions:
Step 1.
From Bow Pose, roll over onto one side while holding your feet or ankles.
Step 2.
Hold for a few breaths, roll backing Bow Pose, and repeat on the other side.
Step 3.
You can return to Bow Pose, release your feet and rest in Corpse Pose, or let go of your feet while lying on your side and come to a sitting position.
Physical Benefits:
- Stretches ankles, calves, thighs, and spine
- Strengthens the spine and back muscles
- Opens up the chest
- Opens up the throat
- Aids digestion
Mental Benefits
- Stimulates the mind
- Reduces stress
- Relieves mild anxiety & depression
Contraindications:
- Pregnancy
- Knee, ankle, should or wrist injury
- Neck or back injury
Big Toe Bow Pose
- At January 04, 2022
- By Daniel
- In Asana, Education, Health & Wellness
- 0
Big Toe Bow pose is a difficult back bending pose requiring more flexibility than Bow pose. It is a very challenging pose for people with limited flexibility especially with limited back flexibility.
English Name: Big Toe Bow Pose
Sanskrit Name: Padangustha Dhanurasana
Difficulty Level: 9
Start Position: Reclining on your belly
Instructions:
Step 1.
Placing your hands on the floor under your shoulders straighten into a back bend.
Step 2.
Bending both knees, stretch one arm overhead to grad both feet.
Step 3.
Stretch your other arm overhead grabbing your right foot with your right hand and your left foot with your left hand.
Step 4.
Bend your elbows and arch your head back touching your head to your feet.
Physical Benefits:
- Stretches ankles, calves, thighs, and spine
- Strengthens the spine and back muscles
- Opens up the chest
- Opens up the throat
- Aids digestion
Mental Benefits
- Stimulates the mind
- Reduces stress
- Relieves mild anxiety & depression
Contraindications:
- Pregnancy
- Knee, ankle, should or wrist injury
- Neck or back injury
Bow Pose
- At December 07, 2021
- By Daniel
- In Asana, Health & Wellness, Yoga Benefits
- 0
Bow Pose is a moderately difficult reclining back bending pose. It is a challenging pose for people with reduced flexibility. Do not become discouraged if after months or years of practice you cannot do Bow Pose or can only hold the pose for a few seconds.
Yoga is not about nailing every pose. It is about discovering yourself and your capabilities. If Bow Pose it not for you move on to another pose.
English Name: Bow Pose
Sanskrit Name: Dhanurasana
Difficulty Level: 5
Start Position: Reclining on your belly
Instructions:
Step 1.
Bend your knees and reach back for your feet or ankles.
Step 2.
Kick your feet back while lifting your thighs and chest up off the floor.
Step 3.
Hold the pose for several breathes, or as long as it feels comfortable.
Step 4.
Release and returning to lying on your belly.
Physical Benefits:
- Stretches ankles, calves, thighs, and spine
- Strengthens the spine and back muscles
- Opens up the chest
- Opens up the throat
- Aids digestion
Mental Benefits
- Stimulates the mind
- Reduces stress
- Relieves mild anxiety & depression
Contraindications:
- Pregnancy
- Knee, ankle, should or wrist injury
- Neck or back injury
Reclining Bound Angle Pose
- At November 02, 2021
- By Daniel
- In Asana, Health & Wellness, Yoga Benefits
- 0
Reclining Bound Angle Pose can be done by itself or combined with Bound Angle and Extended Bound Angle poses. These poses work the same muscles and provide many of the same physical and mental health benefits.
Reclining Bound Angle Pose with props is also a popular relaxation pose that most people can maintain for up to an hour.
If your knees do not touch the floor, rest them on a folded towel or blanket, or on blocks.
English Name: Reclining Bound Angle Pose
Sanskrit Name: Supta Baddha Konasana
Difficulty Level: 3
Start Position: Bound Angle Pose
Instructions:
Step 1.
From Bound Angle Pose, release your hands from your feet and walk your elbows behind you until you are lying on the floor.
Step 2.
Place your hands on your thighs or by your side.
Step 3.
Hold the pose for several breathes, or as long as it feels comfortable.
Step 4.
To get out of the pose, either use your arms to walk your body to a seated position or roll over to one side and use your hands to come to a seated position.
Physical Benefits:
- Stretches leg muscles
- Opens up the chest
- Reduces fatigue
- Relieves headaches
- Improves digestions & circulation
- Maintains urinary tract health
- May prevent varicose veins
Mental Benefits
- Reduces stress
- Increases focus
- Relieves mild anxiety & depression
Contraindications:
- Knee, hip, or groin injury
- Arm, elbow, or hand injury
- Low back pain or injury
Supported Reclining Bound Angle Pose
Props
1 strap
1 Bolster
2 Blocks or blankets
1 neck pillow or rolled up towel
1 eye pillow or mask (optional)
Extended Bound Angle Pose
- At October 05, 2021
- By Daniel
- In Asana, Health & Wellness, Yoga Benefits
- 0
Extended Bound Angle Pose is an extension of Bound Angle Pose that helps stretch the spine and neck muscles. Like Bound angle pose, if you do not have the flexibility to rest your forehead on the floor rest it on a block or folded blanks to prevent neck strain.
English Name: Extended Bound Angle Pose
Sanskrit Name: Utthita Buddha Konasana
Difficulty Level: 2
Start Position: Bound Angle Pose
Instructions:
Step 1.
Inhale. Exhale and fold forward, while keeping your feet as close to your body as possible, until your forehead rests on the floor.
Step 2.
Hold the pose for several breathes or as long as it feels comfortable.
Step 3.
Return to Bound Angle Pose or Staff Pose. Repeat if desired.
Physical Benefits:
- Tones abdominal muscles
- Lengthens the spine
- Improves circulation
- Opens up the chest
- Improves leg and spine flexibility
- Strengthens legs, arms, and torso
- Improves digestions
Mental Benefits
- Reduces stress
- Improves focus
- Relieves mild anxiety & depression
Contraindications:
- Leg, knee, foot, or ankle injury
- Spinal injury
- Headache
- Migraine
- Injured or sore coccyx (tail bone)
Bound Angle Pose
- At September 07, 2021
- By Daniel
- In Asana, Health & Wellness, Yoga Benefits
- 0
Bound Angle Pose is a seated pose that measures your hip and leg flexibility. Bound Angle can be used instead of Lotus for mediation. Many people do not have the flexibility to bend their legs to the floor. That is OK. In time, your flexibility will increase the more you do the pose. If you are not to the point where you can do the pose as pictured, rest your knees on blocks or a folded blanket to relieve the strain on your hips.
English Name: Bound Angle Pose
Sanskrit Name: Buddha Konasana
Difficulty Level: 2
Start Position: Staff
Instructions:
Step 1.
From Staff pose, bend your knees and draw your feet as close to your body as possible.
Step 2.
Holding both feet with your hands open your knees out to the side. Maintain a straight spine.
Step 3.
Hold the pose for 4 or 5 breathes, or as long as it feels comfortable.
Step 4.
Return to Staff pose and repeat if desired.
Physical Benefits:
- Tones abdominal muscles
- Elongates spine
- Improves circulation
- Opens up the chest
- Improves leg and spine flexibility
- Strengthens legs, arms, and torso
- Improves digestions
Mental Benefits
- Reduces stress
- Improves focus
- Relieves mild anxiety & depression
Contraindications:
- Leg, knee, foot, or ankle injury
- Headache
- Migraine
- Injured or sore coccyx (tail bone)
Full Boat Pose
- At August 03, 2021
- By Daniel
- In Asana, Health & Wellness, Yoga Benefits
- 0
Full Boat Pose is a continuation of Half Boat Pose. Some people find that can do Half Boat but not Full Boat. The secret is staying focused on the pose after finding your center of balance. Both Boat Poses are seated balance poses. And maintaining your balance throughout life can prevent falls and serious injury. Boat Pose also builds core, arm, and leg strength.
English Name: Full Boat Pose
Sanskrit Name: Paripurna Navasana
Difficulty Level: 5
Start Position: Half Boat
Instructions:
Step 1.
From half boat pose, straighten your legs while maintaining a straight, extended spine.
Step 2.
Lengthen and energize your fingers beyond your knees.
Step 3.
Hold the pose for 4 or 5 breathes, or as long as it feels comfortable.
Step 4.
Slowly lower your legs to the floor coming into staff pose. Repeat if desired.
Physical Benefits:
- Lengthens neck, spine, arms and legs
- Strengthens core muscles
- Opens up the chest, shoulders, and throat
- Improves balance
- Improves digestion and circulation
- Improves posture
- Strengthens legs, hips, groin, arms and abdomen
Mental Benefits
- Improves focus
- Calms the mind
- Improves concentration
Contraindications:
- Pregnancy
- Low blood pressure
- Neck, low back, shoulder and hip pain
- Leg and ankle pain or injury
Half Boat Pose
- At July 06, 2021
- By Daniel
- In Asana, Health & Wellness, Yoga Benefits
- 0
Half Boat Pose is a sitting balance pose that is slightly less difficult than Full Boat. While it may look simple, it can be challenging especially if your mind tends to wander. Staying focus is key to doing the pose. Doing yoga balance poses can help you yo maintain your balance throughout life to prevent falls and serious injury. Half Boat Pose also builds core, arm, and leg strength.
English Name: Half Boat Pose
Sanskrit Name: Ardha Navasana
Difficulty Level: 4
Start Position: Staff
Instructions:
Step 1.
From Staff pose, bend both knees and lean back until you can balance on your sit bones.
Step 2.
Lift you feet until your skins are parallel to the floor.
Step 3.
Extend both arms keeping them as parallel to the floor as possible.
Step 4.
Hold the pose for 4 or 5 breathes, or as long as it feels comfortable.
Step 5.
Vinyasa into Full Boat or slowly lower your legs to the floor returning to staff pose. Repeat if desired.
Physical Benefits:
- Lengthens neck, spine, arms and legs
- Strengthens core muscles
- Opens up the chest, shoulders, and throat
- Improves balance
- Improves digestion and circulation
- Improves posture
- Strengthens legs, hips, groin, arms and abdomen
Mental Benefits
- Improves focus
- Calms the mind
- Improves concentration
Contraindications:
- Pregnancy
- Low blood pressure
- Neck, low back, shoulder and hip pain
- Leg and ankle pain or injury
Side Reclining Big-Toe Hold
- At June 01, 2021
- By Daniel
- In Asana, Yoga Benefits
- 0
Side Reclining Big-Toe Hold is a variation of Reclining Big-Toe Hold.
It provides the same physical and mental benefits of Reclining Big-Toe Hold.
You can also modify this pose using a strap . Place the soul of your foot against a strap and lift your leg, using one hand and keep your arm and leg straight as as you lift your leg as high as is comfortable for you. Then rotate your leg out to your side.
Do not worry if using a strap is the only way you can do Side Reclining Big Toe Hold. There are many yoga poses that are beyond the limits of some people.
English Name: Side Reclining Big-Toe Hold
Sanskrit Name: Supta Parsva Padangusthasana
Difficulty Level: 4
Start Position: Reclining on your back
Instructions:
Step 1.
Bend your right knee and curl your first two fingers of your right hand around your big toe.
Step 2.
Rest your left hand on your left hip. Straighten your right leg upward towards your head.
Step 3.
Rotate your right arm and leg to your right.
Step 4.
Hold the pose for several breathes or as long as it feels comfortable. Release and repeat on the other side.
Physical Benefits:
- Stretches & maintains hip flexibility
- Stretches wrists, arms, and legs
- Opens up the chest
- Improves lung capacity
- Helps pituitary and thyroid function
- Reduces fatigue
Mental Benefits
- Reduces stress
- Calms the mind
- Relieves mild anxiety & depression
Contraindications:
- Pregnancy
- Low back or spine injury
- Hip or shoulder injury
- Hand injury
Reclining Big-Toe Hold
- At May 04, 2021
- By Daniel
- In Asana, Yoga Benefits
- 0
Reclining Big Toe Hold stretches your leg and arm muscles. This is a moderately difficult pose and can be challenging if you have limited arm and leg flexibility.
If you you do not have the flexibility to keep your leg and arm straight, use a strap. Place the soul of your foot against a strap and lift your leg, using one hand, keeping your arm and leg straight as high as comfortably possible. Your leg and arm flexibility will increase with time and practice.
Do not worry if using a strap is the only way you can do Reclining Big Toe Hold. There are many yoga poses that are beyond the limits of some people. I know from personal experience.
English Name: Reclining Big Toe Hold
Sanskrit Name: Supta Padangusthasana
Difficulty Level: 5
Start Position: Reclining on your back
Instructions:
Step 1.
Bend your right knee and curl your first two fingers of your right hand around your big toe.
Step 2.
Rest your left hand on your left leg. Straighten your right leg upward towards your head.
Step 3.
Hold the pose for several breathes or as long as it feels comfortable.
Step 4.
Release and repeat on the other side.
Physical Benefits:
- Stretches & maintains hip flexibility
- Stretches wrists, arms, and legs
- Opens up the chest
- Improves lung capacity
- Helps pituitary and thyroid function
- Reduces fatigue
Mental Benefits
- Reduces stress
- Calms the mind
- Relieves mild anxiety & depression
Contraindications:
- Pregnancy
- Low back or spine injury
- Hip or shoulder injury
- Hand injury