Extended Child

Extended Child Pose has the same physical and mental health benefits as Child Pose. Like Child Pose, Extended Child Pose is a resting pose.

English Name: Child

Sanskrit Name: Utthita Balasana

Difficulty Level: 1

Start Position: Child

Instructions:

Step 1.

From Child Pose, extend your arms in front of you with your palms flat on the floor.

Step 2.

Remain in the pose as long as it feels comfortable. Return to Child or Kneeling pose. Repeat if desired.

Physical Benefits:

  • Stretches spine, ankles, knees and hips.
  • Reduce head, neck and chest pain.
  • Opens the low back and hips.

Mental Benefits

  • Calms the mind.
  • Reduces anxiety and stress.
  • Reduces fatigue.

Contraindications:

  • Pregnancy (keep knees apart and prevent abdominal pressure.)
  • Knee, ankle or hip injury
  • Shoulder injury.

Child Pose (Balasana)

Child Pose is a resting pose. You can go into Child Pose at any time; before, during, or after a class.

If an asana does not keel comfortable, like Downward Facing Dog, you can rest by going into Child Pose. If a yoga class is more strenuous than you expected or for your physical condition, spend a few minutes in Child Pose.

You can do Child Pose anytime you feel the need to take a break and calm your mind.

English Name: Child

Sanskrit Name: Balasana

Difficulty Level: 1

Start Position: Kneeling

Instructions:

Step 1.

From kneeling pose, bend forward from the waist maintaining a straight back.

Step 2.

Touch your forehead to the floor.

Step 3.

Place your arms alongside your body with your palms up.

Step 4.

Remain in the pose as long as it feels comfortable. Return to Kneeling pose. Repeat if desired.

Physical Benefits:

  • Stretches spine, ankles, knees and hips.
  • Reduce head, neck and chest pain.
  • Opens the low back and hips.

Mental Benefits

  • Calms the mind.
  • Reduces anxiety and stress.
  • Reduces fatigue.

Contraindications:

  • Pregnancy (keep knees apart and prevent abdominal pressure.)
  • Knee, ankle or hip injury

Bow Pose

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

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

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

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

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

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

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

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
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