Category Archives: Yoga Poses

Childs Pose or Balasana

Childs Pose or Balasana

Childs Pose or Balasana is a basic level yoga pose.

Childs Pose
Childs Pose

How to Perform Child’s Pose

1. Kneel down on your yoga your mat.

2. Knees together and big toes touching. Lengthen through the neck and spine.

3. Separate the knees and spread them to either side of the mat.

4. Inhale placing your hands in front of you.

5. Exhale slowly walking the hands forward while lowering your torso and forehead to the ground. (If the forehead does not yet touch the ground then you can rest your forehead on your forearms).

6. With every exhalation lower yourself more into the pose. Lengthening the tailbone.

7. Relax the shoulders to the ground allowing the shoulder blades to apart softly.

8. Feel your heart center becoming closer to the earth.

9. Hold for as long as you need. Take steady, deep inhalations and slow exhalations.

10. Relax

Balasana
Balasana

Benefits of Child’s Pose

This is a relaxation pose. Enjoy, breath and really take this moment as yours.

  • Steadies your breath
  • Relaxes the mind and body
  • Improves your circulation
  • Relieves stress and fatigue
  • Brings suppleness to the hips
  • Stretches out your thighs, ankles and arms

 

Supported Shoulderstand

Supported Shoulderstand

Supported Shoulderstand is an intermediate level yoga pose.

Supported Shoulderstand
Supported Shoulderstand

How to Perform Supported Shoulderstand

1. Lay flat on your back. Tuck your chin in slightly so the back of your head is on the ground. Point your toes upwards and tuck your arms in down by the sides of your body. Slowly tilt your pelvis upwards so the lower back is on the ground and shift out any weight in the buttocks by gently moving the buttocks to the sides. Then lower to the ground. Now you should be able to feel you are grounded comfortably.

2. Now perform some single leg raises. Inhale lifting your right leg to 90 degrees off the ground or as high as comfortable. Toes flexed and pointing behind you. Then exhale and lower your leg. Repeat this flow 3-5 times and then move to the left leg and repeat this action.

3. Now perfrom some double leg raises. You may want to bring your arms closer to the sides of your body for that extra support in the lower back. Inhale and raise both legs off the ground to 90 degree or as high as possible (no stress or strain), then exhale and lower your legs. Repeat this 3-5 times. Increase with time to 8 reps.

4. Now inhale with a double leg raise this time lifting your buttocks off ground. Then exhale walking your hands down your back untill you are resting on your shoulders. You are now in Supported Shoulderstand. Hold the position for around 30 seconds increasing the length of time as you become more confident. Breath normally with a slow steady breath.

5. To deepen Supported Shoulderstand posture bend and bring your knees to your forehead and walk the hands further down the back. Hold this position and then move back into Supported Shoulderstand by raising both legs back up to a verticle position.

6. To release inhale then exhale and let your knees drop down slowly towards your forehead. Lower your hands to the ground uncurling your back slowly vertebrae by vertebrae to the ground. Then lower your legs together to the ground and relax.

7. Well done ūüôā

 

You can move from Supported Shoulderstand into The Plough.

You can move from Shavasana into Supported Shoulderstand.

 

Sanskrit name Salamba Sarvangasana

Sa = With, Lamba = Support, Sarva = All, Anga = Limb, Asana = Pose

 

‘Leave a little sparkle …wherever you go!’

 

Lily Flower Vintage

 

Tree Pose or Vrksasana

Tree Pose

Tree Pose or Vrksasana is an intermediate level yoga pose.

Tree Pose
Tree Pose

Tree Pose Sanskrit name is Vrksasana.

Vrksa = Tree, Asana = Pose

How to Perform Tree Pose

1. Start off standing in Mountain Pose.

2. Focus on something that does not move and steady your breathe.

4. Shifting your weight onto the left foot while raising the right foot into a comfortable position. Your right foot should now be resting lightly against your left leg. The higher the better, but no stress or strain. Start out at your anckle or calf and work your way up. You can use your hands to guide you.

5. Use your hand to guide the right knee to the side to open up the hip area. While making sure that your hips are square and to the front.

6. Check in with your alignment. Lengthening through the neck, spine and crown as if being pulled up to the sky. Shoudlers down and away from the ears with no tension. Abdominals tucked in. Tailbone tucked under.

7. Bringing your hands into prayer, into heart centre, pressing together with forearms parallel to the ground.

8. Inhale stretching your arms and hands still in prayer position above the head.

9. With every inhalation reach further towards the sky.

10. Hold for 5-10 breaths and increase when your body progresses.

11. Exhale releasing the prayer to the heart centre. Then release your foot down to the ground and dropping your hands back to the side into Mountain Pose.

12. Peddle out the feet.

13. Repeat on the opposite side.

Vrksasana
Vrksasana

 

You can move from Mountain Pose into Tree Pose.

 

Benefits of Tree pose

  • Feeling grounded makes one feel strong and routed in the earth
  • Improves your balance and coordination
  • Helps one to focus
  • Strengthens your legs, ankles and feet
  • Opens up your hips
  • Tones your buttocks and thighs

 

‘Breathe with me…’

 

Anstey Magazine

 

Plank Pose

Plank Pose

Plank Pose is a basic level yoga pose.

Plank Pose
Plank Pose

How to Perform Plank Pose

1. Starting from Table Top position, flat back neck and spine inline. Making sure the hands are directly under the shoulders and knees under the hips. Feet inline and toes pointing back.

2. Step the right foot back followed by the left making sure the toes are grounded. Lengthen out both legs.

3. Pull in the abdominals to the back of the spine. Straighten out a firm hold in the legs. Draw back the heels. Gaze is to the mat.

4. Pushing through the arms so they are straight and hands are evenly spread so all fingers are supporting you on the mat to make a good foundation. Neck and spine inline.

5. Buttocks down.

6. Drawing the shoulders away from the ears.

7. Hold for 5-7 breaths. Build up the holding time to your own liking.

8. Release your self into Downward Facing Dog peddle out the feet or lower into Extended Childs Pose for 5-7 breaths.

9. Relax.

 

You can move from Plank Pose into Downward Facing Dog.

You can move from Table Top into Plank Pose.

 

Benefits

  • Core strength
  • Body tone
  • Balance
  • Coordination
  • Strengthens your arms, wrists, spine, back, abdominals and quads
  • Centers the mind
  • Brings awareness of breath

 

‘Do Yoga and Enjoy Life!’

 

 

King Pigeon Pose

King Pigeon Pose

King Pigeon Pose or Raja Kapotasana is an advanced level pose.

King Pigeon Pose
King Pigeon Pose

King Pigeon Pose Sanskrit name is Raja Kapotasana.

Raja = King, Kapot = Pigeon, Asana = Pose.

 

How to Perform King Pigeon Pose

1. Starting from Downward Facing Dog or Table Top. Gaze forward slowly and mindfully slide the right leg forward between both hands bringing in the right foot close to the left side of the body. Slide the left leg back lowing your hips to the ground.

2. Inhaling deeply push your palms or fingertips into the earth to lengthen through your spine, neck and head (Crown Charka).

3. Exhale slowly and let your hips stink to the earth then roll your shoulders down and back while leaning forward with your chest creating that space for the lungs so you can ease yourself into this position.

4. Take your time to ease yourself into this position with every exhale deepen the pose to feel more grounded. Hold in this position for 3-6 breaths or whatever feels most comfortable for you. No stress or strain. You are now in Pigeon Pose.

5. Bend the left knee.

6. Inhale take a hold of the left toes with the left hand while meeting the right hand to hold the left toes while letting both elbows point to the celling. Exhale and allow the head to drop back onto the foot or close to the foot. Hold for 3-6 breaths in King Pigeon Pose.

7. To release exhale while releasing the right hand towards the ground then the left foot down towards the ground mindfully and slowly. Placing the left hand back to the earth and into Pigeon Pose.

8. Use your hands to support your weight, inhaling push away from the earth while taking the right leg straight back into Downward Dog.

9. Peddle out the feet then repeat on the left side.

Benefits

  • Gives you a full body stretch
  • Opens up the chest and heart centre which will activate your thymus glands
  • Brings focus
  • Helps balance and coordination
  • Improves blood circulation
  • Improves the digestive system
  • Improves your posture
  • Strengthens the back muscles, joints and stimulates abdominal organs

 

‘Namaste’

 

See more health benefits at eatlivegreen.

 

Pigeon Pose or Kapotasana

Pigeon Pose

Pigeon Pose or Kapotasana is an intermediate level yoga pose.

Pigeon Pose
Pigeon Pose

Sanskrit name Kapotasana.

Kapot = Pigeon, Asana = Pose

 

Upright Half Pigeon Pose

Upright Half Pigeon Pose is an intermediate level yoga pose.

Upright Half Pigeon
Upright Half Pigeon

Sanskrit name Urdhva Ardha Kapotasana.

Urdhva = Upright, Ardha = Half, Kapot = Pigeon, Asana = Pose

 

How to Perform

1. Starting from Downward Facing dog. Gaze forward slowly and mindfully slide the right leg forward between both hands. Then bring in the right foot close to the left side of the body. Slide the left leg back and lower your hips to the ground.

2. Inhaling deeply push your palms or fingertips into the earth to lengthen through your spine, neck and head (Crown Chakra).

3. Exhale slowly and let your hips sink to the earth. Then roll your shoulders down and back while leaning forward with your chest creating that space for the lungs so you can ease yourself into this position.

4. Take your time to ease yourself into this position with every exhale deepen the pose to feel more grounded. Hold in this position for 3-6 breaths or whatever feels most comfortable for you. No stress or strain. You are now in Pigeon Pose.

5. Inhale deeply sliding your hands forward, up and above your head. With a slight back bend and your arms lenghtened. Gaze comes up to look at your finger tips. You are now in Upright Half Pigeon Pose.  Hold here for 3-6 breaths.

6. Exhale sliding the hands forward, down to the earth and back into Pigeon Pose. Then using your hands to support your weight, inhale and push away from the earth while taking the right leg straight back into downward dog.

7. Peddle out the feet then repeat on the left side.

Benefits

  • Stretches through all the thigh muscle groups
  • Ballances and improves coordination
  • Opens up the hips
  • Opens up the chest to deepen the breath and open up the heart centre
  • Centers the mind
  • Stimulates the nerves and brings all around flexibility to the body

 

‘Breathe …Believe …Recieve!’

 

See more health benefits at eatlivegreen.

 

Forward Bend or Uttanasana

Forward Bend or Uttanasana

Forward Bend or Uttanasana is an intermediate level yoga pose.

Uttanasana
Uttanasana

Uttanasana is one of my favourites. I practice Uttanasana everyday. It is part of the sun-salutations . It makes me feel relaxed but yet energises me and brings focus to my mind. Practice this posture everyday too and you will see the benefits as well as feel them. Give yourself a challenge and take photos of your progress everyday to really see and feel the story unfold of how you body breathing and flexibility changes over time with practice. You should not to stress or strain you are to relax and take your time. ¬†It will change your life!!!! Right …so here is my step by step guide…. get practising and let me know how you get on……

Step by step guide

  • First stand in Mountain Pose
  • Slightly bend your knees
  • Inhale deeply and ¬†place your hands on your hips
  • Exhale lowering your torso towards your knees making sure your back and neck are all in line
  • Lower your hands either side of your feet while straightening the legs if your body allows you to with no stress or strain
  • Touch the ground. If you cannot then you can use blocks to aid or keep the knees bent
  • If you want to deepen the posture then hold each ankle ¬†from behind so your forearms are touching your calves
  • Then on every exhalation try easing yourself more into Uttanasana
  • Hold here for a few breaths, whatever is most comfortable for you. then over time building up to one minute

Benefits

  • Lengthens and strengthens the hamstrings calves and the back.
  • Brings a fresh circulation flow to the brain
  • Improves balance
  • Relieves stress, headaches, anxiety, tension and insomnia
  • Lifts your mood
  • Improves digestion and stimulates your kidneys and liver

Do Nots

  • Hypo extend the knees
  • Roll your upper back and shoulders forward
  • Force the torso towards the knees
Forward Bend
Forward Bend

Sandkrit name Uttanasana.

Uttan = Intense stretch, Asana = Pose

 

Uttanasana provides a stretch to the entire back of the body and a good stretch on the hamstrings.

 

‘Sweat …Smile …and Repeat!’

 

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Cobra Pose or Bhujangasana

Cobra Pose

Cobra Pose or Bhujangasana is a basic level yoga pose.

Cobra Pose
Cobra Pose

The Cobra Pose is a backward bending exercise which creates a gentle massage to the internal organs. While promoting flexibly to the lower back, rejuvenating the spinal nerves and helping the circulation. The Cobra Pose…

  • Relieves back pain
  • Strengthens the back muscles in the lumbar region
  • Expands the ribcage while increasing the lung capacity deepening the breath which can help relieve asthma
  • Combats constipation
  • Strengthens the arms, wrists and shoulders
  • The ovaries and uterus are toned and can help to soothe menstrual problems but should not be practiced by pregnant women
  • Firms and tones the buttocks
  • Elevates your mood
  • Improves digestion
  • Relieves stress

 

Here is my step by step guide. Remember to breath and relax into the pose…

Preparation

Lying flat on the abdominals with toes and legs together and heels apart. Make a pillow for your head with your cheek gently resting on your hands with your palms face down. Resting here for at least 1 minute with deep abdominal breathing preparing yourself for the Cobra Pose.

Step by Step guide

Bring the forehead to the ground while bringing the hands palm face down along side the shoulders with fingertips in line with the top of your shoulders. Elbows will be naturally bent by this stage and pointing upwards. Keep them in against your ribcage.

Close your eyes and on the inhale sliding your body forward and gentally rolling the head up and back. First nose then chin scooping towards the ground. Hands will be firmly pushing into the ground while raising your head and then chest away from the ground. Then arch the upper body and back vertebrae by vertebrae. Make sure your legs and hips remain routed into the earth. Shoulders are down and away from the ears but keeping the shoulders broad and relaxed. Your elbows slightly bent.

Attention on the breath while holding this position. Your chest to be pushed forward while head and shoulders are gently arched back. Hold for 10 seconds if beginner and as your practice develops students can gradually increase up to a minute.

Inhale deeply through the nose then exhale slowly while opening your eyes to roll out of the Cobra Pose. Uncurling your back first. Keeping your head back until last to end with your forehead on the ground.

Relax back onto abdominals and back into the preparation stage.

This can be repeated 2-3 times

 

‘Keep Calm and do Yoga!’

 

See more pictures at Tribal Yoga.

 

Hanumanasana or Monkey Pose

Hanumanasana

Hanumanasana or Monkey Pose is an intermediate level yoga pose.

 

Monkey Pose
Monkey Pose

Like with most poses Hanumanasana takes time and I’m still working on it myself. It makes me feel focused, strong and at one with the earth all around and below me. All the energy and steady breath flowing through my body and up my spine awakening my kundalini chakra and making its way up to my crown through my finger tips and up to the sky above. Uplifting and in tune with mother nature and the center of my own universe.

 

Hanumanasana or Monkey Pose or The Splits

  • Start in a kneeling position with the thighs perpendicular to the floor.
  • Bring your right leg straight out in front of you with your heel on the floor.
  • Begin to slide your right heel forward, keeping the right leg straight. Then bring the left leg as straight as possible extending behind you.
  • Keep your hips in a parallel position and facing forward.
  • On your way out bend the right leg and draw it back towards the body.
  • Hold the pose for 5 breaths. Then repeat on the other side.

 

Hanumam was a divine entity in Hinduism who looked like a Monkey. The pose portrays the leap Lord Hanuman made from mainland India to the Lankan Islands.

 

You can move from Janu Sirsasana (Head to Knee Pose) into Hanumanasana.

You can move from Hanumanasana into Eka Pada Rajakapotasana (King Pigeon Pose).

 

Hanumanasana
Hanumanasana

 

Hanumanasana has a number of health benefits…

  • Strengthened abdomen… your core will become stronger and have more control.
  • Monkey Pose improves blood flow to all parts of your body and skin. This will help to get rid of the toxins in your body and keep you looking young.
  • Performing the Hanumanasana regularly will help to prevent sciatica.
  • Monkey Pose can ease insomnia by helping your body re establish its normal rhythm. It also relieves stress.
  • Hanumanasana stretches the¬†hamstrings, thighs and groin. Regular practice will improve the flexibility of your hips.
  • Weight loss

 

‚ÄėYoga means addition ‚Ķaddition of energy, strength and beauty ‚Ķto body, mind and soul.‚Äô

 

See more health benefits at eatlivegreen.

 

Dancers Pose or Natarajasana

Dancers Pose

Dancers Pose or Natarajasana is an advanced level yoga pose.

Dancers Pose
Dancers Pose

Sanskrit name Natarajasana

Nata = Dancer, Raja = Lord or King, Asana = Pose

Natarajasana
Natarajasana

The Dancer Pose is a standing pose used to reduce menstrual distress and improve lung capacity.

King Dancer
King Dancer

 

You can move from Hanumanasana (Monkey Pose) into Dancers Pose.

You can move from Dancers Pose into Ardha Uttanasana (Half Forward Bend)

 

Dancers Pose will also stimulate the mind and help relieve mild depression and anxiety.

 

Take care and don’t forget your yoga mat!

 

See more health benefits at eatlivegreen.