yoga
Sunday, October 05, 2003
Utthita Trikonasana
Triangle pose is an active pose, which benefits and tones the legs, hips and abdomen. Utthita means, “extended” and Tri means “three” and Kona is “an angle”. This asana represents the trinity of body, mind and spirit, and explores the interplay of these forces: dependency, interdependency, and interaction. We see triangles many places in life as supporting and strong structures. The essence of this asana is the realization of ones strength and the ability to resist pressure and support weight.
It is an invigorating pose and due to the need to support weight, has certain alignment components that need to be observed. I like to begin with the foundation always, and for this pose you will begin with your feet approximately one legs distance apart and to begin with parallel. Then going to the right first, lift the toes on your left foot and rotate the foot 45 degrees to the right, in the same manner rotate your right foot out a full 90 degrees. Ideally the heel of your front foot will draw a straight line to your back foot’s inner arch.
Legs up the wall
This posture, Virprita Karani, is extremely beneficial for many reasons. First and foremost it is a restorative posture, which allows the body to absorb the “condition” of relaxation. According to Judith Lasiter one cannot force relaxation one can only set up the conditions for relaxation to occur. Legs up the wall offers wonderful benefits to the central nervous system, the adrenals, as well as the circulatory system and organs. It is recommended for those suffering from varicose veins, circulatory problems, menstrual cramps and overall stress.
The most difficult aspect of this asana is getting into it correctly, it is rather awkward. Begin with your mat ninety degrees to the wall or a doorframe, with the door securely closed. Have another mat, tightly rolled up, close by if you would like a deep release in your lower back. Bring yourself to the wall sideways with your buttocks as close to the wall as possible, legs alongside the wall. Then turn into the wall letting your legs go up as your torso lowers down onto the mat.
Tuesday, August 26, 2003
Upside-down Dog
Turning yourself “upside down” is a good thing. Too often, we live our lives from the neck up, and by thinking too much we lose the moment and our connection to our bodies. Many of our physical problems actually arise simply because we live too much in our heads. When you turn your world upside down, symbolically & metaphorically, you change that. This yoga asana is excellent medicine for anxiety, obsessiveness and an ego that’s stuck or unyielding.
Inversions (a type of asana in which the feet are lifted higher than the heart) have many other health benefits. The inversion of the circulatory system and the flushing out of venous blood brings an increase in blood flow to the brain and a general feeling of well being. The endrocrine glands, the digestive system and the lymphatic system are also cleansed and re-vitalized.
Arms at the Wall Dog
Arms at the wall (or tree) is a modification for the downward dog asana if you have a lot of wrist issues. This asana modification is also an excellent way to relieve stress in the shoulders and spine at your office, in the grocery line up or at home in the kitchen between peeling and chopping. Notice that the same action occurs in the arms - active hands - all knuckles pressed in, heel of the hand firmly connecting with the surface, and upper shoulders rolled out via the drawing down and broadening of the shoulder blades. Again you are getting all of the benefits of downward dog as your head is lower than your heart.
Continue to breathe and allow that “hollow feeling” in your lower belly. You will need to pay attention to keeping the thighs active by continually lifting the knee caps so as to emphasize the forward rotation of the pelvic floor. This is an asana you can do at the office, in the kitchen or at the park with out any to-do. Simply find the surface where you will place your hands, making sure it is hip height. Then walk yourself back until your arms are straight.
Downward Facing Dog
This is a lively asana and has immense benefits. When one is exhausted a longer stay will alleviate fatigue. It is also an excellent asana for runners. The asana relieves pain and stiffness in the heels and ankles. It will strengthen the ankles and make the legs shapely. As you follow the above sequence you will begin to notice a relief in the shoulder blades with benefit to the shoulder joint (arthritis). You will want to focus on drawing in your abdominal right back to your spine, with an increased benefit of core body strength.
As the dighaphram is drawn up toward the chest, the heart slows down. It is somewhat of an inversion as your head is lower than the heart and so all of the benefits of inversion, (blood to the head, organs relieved etc.) are incurred. It is relatively easy to do once you get the components of forward hip flexion and the activation of the thighs to allow for the release of the hamstrings.
