Varkhasana (tree pose)

Varksha is the Sanskrit for tree. In varkhasana, the one-legged balance is reminiscent of the strength and energy of the trunk of a tree.

Description:
Varkhasana, as in all single-legged balance posture, should be practices equally on both legs. Varkhasana and Utthita trikonasana (extended triangle) complement each other because of the work needed to stabilize and open the hips.

Verbal cues:

1.       In Tadasana (Mountain Pose), find a point somewhere in front of you to focus on. Soften you gaze and remain fixed on that area. Breathe deeply and feel your body come into alignment.

2.       Slowly and smoothly, shift your body weight onto the right leg and begin to pull your left knee up toward your chest. Find the balance on your right foot front to back. Be sure not to let the left side of your hip drop down.

3.       Keeps your right hip pressing back; it should almost feel as if you are overcompensating. Keep your pelvis square while you bring the left knees out to the left side. Feel the front of your right hip and the inside of your left knee reaching away from each other.

4.       As you extend your tailbone down toward the floor place the sole of your left foot on the inside of your right leg anywhere that you feel you are comfortably, yet challenging, balanced. Press firmly.

5.       Moving slowly, place your hands in namaskara (greeting position) with your palms pressed together at the level of your heart.

6.       Continue to focus on your breath.

7.       As you breathe in, raise your arms overhead and feel your chest and ribs lift higher away from your hips. Remain here for two to three more breaths.

8.       Slowly release your arms and legs and loosen up the joints of your right legs. Come back to Tadasana to prepare for the other side.

Benefits:

·         builds concentration and focus

·         Reduce stress- it is nearly impossible to worry and remain balanced at the same time

·         Develops strength and stability in the feet and ankles

·         Stabilizes and strengthens both the superficial and deep hip muscles

·       Said to balance pituitary gland because of the added pressure on the first metatarsal for balance

·         Increase overall body strength

Varkhasana 

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Ushtrasana (Camel Pose)

Ushtra is Sanskrit for camel. The arch of the body represents the hump of a camel’s back.

 

Description:

Ushtrasana is kneeling backbend. The openness that occurs in thee hips and shoulders is a good precursor to more demanding backbends.

Verbal cues:

1.       Start in a kneeling position with the knees hip-width apart. Curl the toes under so the heels are lifted.

2.       Place your hands on your hips and squeeze the elbows and shoulders blades together. Press your hands against the top of your pelvis to push the hips slightly forwards. Your thighs should be perpendicular to the floor.

3.       Inhale and lift the ribs and chest as you press your pelvis forward a little more.

4.       Reach your right hand behind you toward your right heel. Slowly reach your left hand to your left heel. Your thumbs should point away from your body.

5.       Continue to focus on your breath.

6.       Press your hands into your heels. With your next inhalation, relax your neck, allowing your head to drop back. Continue to maintain length in the neck as you gaze upward.

7.       If you are comfortable in this position, lower the tops of your feet flat against the floor.

8.       To exit this position, inhale deeply and imagine being lifted up by your chest. Move slowly and bring the torso upright. Bring your hips to your heels and your upper body to the floor into balasana (Child’s pose).

Benefits:

·         Opens the shoulders and chest

·         Strengthen the mid back and posterior shoulder muscles

·         Stretches the abdominal cavity

·         Increases circulation to the throat area

·         Lengthens the hip flexors

·         Stretches the fronts of the ankles

·         Increases awareness of alignment

Cautions:         

·         Person with Back or neck problem should avoid this posture.

·         Those with high blood pressure are advised avoid this posture.

Ushtrasana 

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Padmasana (lotus pose)

Parma is Sanskrit for lotus. When mediating in Padmasana, the energy flows through the chakras, which are generally represented as lotus flowers.

Description:

Padmasana is generally an upright, seated position where the legs are crossed in front with each ankle resting comfortably on the opposite thigh near the crease of the opposite hip. This is the quintessential seated posture in yoga and East Indian mediation. Many people, especially in the west, have tight hip muscles and cannot easily sit in posture on their first attempt. To sit comfortably in this position, one needs flexible, open hips. This takes time and practice. Five variation of padmasana are provided here so that students at every level of flexibility can sit in this position.

Verbal cues

1.   From a seated posture, one foot is placed on top of the opposite thigh with sole facing upward and heel close to the abdomen. The other foot is then placed on the opposite thigh in a symmetrical way.
2.  The knees are in contact with the ground. The torso is placed in balance and alignment such that the spinal column supports it with minimal muscular effort. The torso is centered above the hips. To relax the head and neck, the jaw is allowed to fall towards the neck and the back of the neck to lengthen. The shoulders move backwards and the ribcage lifts. The tongue rests on the roof of the mouth. The hands may rest on the knees in chin or jnana mudra. The arms are relaxed with the elbows slightly bent.
3.  The eyes may be closed, the body relaxed, with awareness of the overall posture. Adjustments are made until balance and alignment are experienced. Alignment that creates relaxation is indicative of a suitable posture for the asana. The posture should be natural and comfortable, without any sharp pains.
4.   In most cases, a cushion or mat is necessary in order to achieve this balance. One sits on the forward edge of the cushion or mat in order to incline one's pelvis forward, making it possible to center the spine and provide the necessary support. Only the most flexible people can achieve this asana without a support under their pelvis.

Benefits

·         The Lotus position is adopted to allow the body to be held completely steady for long periods of time.

·         As the body is steadied the mind becomes calm, the first step towards meditation.

·         The posture applies pressure to the lower spine which may facilitate relaxation.

·         The breath can slow down, muscular tension decrease and blood pressure subside.

·        The coccygealand sacral nerves are toned as the normally large blood flow to the legs is redirected to the abdominal region.

·         Digestion may also be improved.

Cautions:
Those without sufficient flexibility to place both knees on the ground when in full lotus position should not use it, as it strains the knees and lower back of such people. Other meditation asanas are indicated until sufficient flexibility has been developed to sit comfortably in the Lotus. Sciatica, sacral infections and weak or injured knees are contra-indications to attempting the posture.

 Padmasna 

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Navasana (Boat pose)

Nava is Sanskrit for boat or ship. The shape of the body in navasana resembles a boat balanced in the water.
Description
Navasana is a seated jack-knife balancing position. The legs are together and straight with the toes at eye level. The spine is straight while the arms are extended parallel to the ground. When a student is strong in this pose, the student is balancing on the sits bones.
Verbal cues
1. From Dandasana (Staff pose), exhale and bend your knees to your chest. Bring your hands as close to your hips as possible. Hugging your arms to your sides. Bend your elbows and begin to recline the torso back with the spine straight. Feel the balance starting in the hip joint. Keep your spine long and lifted.
2. Engage your abdominal and thigh muscles and lift your feet off the floor. Balance here between your sits bones and your tailbone, making sure not to roll back on your pelvis.
3. If this position feels challenging, stay here and focus on your breath.
4. If you feel strong and comfortable, especially in the low back, then lift your hands off the floor and reach your arms out from your chest. Turn your palms so they are facing each other.
5. Be sure to keep your chest lifted and you’re back lengthened.
6. Continue to focus on your breath.
7. To go further in to the full navasana, place your hands behind and underneath your knees. Use your arms to hold on to the legs to assist or relive your low back and legs as you gradually straighten your legs bringing your toes to the eye level.
8. If and when you feel ready, releases your hands so your arms are parallel to the ground. You are in full navasana if you are breathing
9. To exit the position, exhale and slowly lower your feet back to the floor. To rest your thighs and abdominal muscles, lower your legs in to Buddha Kansan (Bound Angle) and rest before the next posture.
Benefits
• Strengthen the thighs, hips, abdominal muscles, and back; target the core musculature
• Massages the internal organs
• Builds balance and concentration
Caution
This posture should be avoided during pregnancy or injuries.
http://www.youtube.com/watch?v=nR5TTooempQ

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Malasana (Basic squat pose)

In Sanskrit, mala means bead. In yoga tradition, a string of prayer beads is called mala. It is thought that the squatting position of this posture aches a person look curled up like a bead.

Description
Malasana can be considered a seated posture. It is god transitional posture when moving from a standing to a seated posture or in a vinayasa practice when moving from one posture to the next. Because of the restorative nature of malasana, it can be incorporated in a workout at anytime.

Verbal cues
• From tadasana(mountain pose), place your feet hip-width apart with toes straight ahead and parallel. Be sure that your feet are not pointed inward or your knees will roll in as you lower to the floor. This strains the joints.
• As you begin to bend at the hips, knees, and ankles, sink your hips and knees back behind your heels as if you are going to sit in a chair just beyond your reach.
• Keep your ribcage floating up and your chest and shoulders open. Gently squeeze you shoulder blades together to keep your shoulder from rolling forward.
• As you exhale, lower your hip down farther. Keep your kneed apart in the center. If you need to, you can reach your arms out in front of you to keep yourself balanced as you lower toward the floor.
• Move slowly and breathe deeply as you lower down to where you are most comfortably challenged. When you find your balance, adjust your position accordingly.
• Keep your knees from rolling toward each other, and do the best you can to sink your heels all the way to the ground.
• Stay in this position for a few breaths. Interlace your fingers, resting your forehead in your thumbs, or bring your hands together in anjali mudra (prayer position). Soften your abdomen, and relax your shoulders as you focus breath in to your back.
• To exit this position, lower your bottom onto the floor as slowly and gradually as possible.

Benefits
• Stretches the back muscle
• Opens the pelvic area by as much as 30 percent
• Messages the internal organs
• Stabilizes and builds strength in the ankles and feet
Cautions
Don't perform while Knees injuries.
http://www.youtube.com/watch?v=ie99XdsHPYU

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Halasana

Hala is the Sanskrit word for plow.
Description:
In this area, the tops of the shoulders and neck are on the ground as in Salamba sarvagasana. The spine is as straight as possible but can round in some variation. For the greatest benefit, keep the spine totally straight. The hips are flexed with the legs outstretched as the feet rest on the ground behind the head.

Verbal clues:
1. From salamba sarvangasana, exhale and bend one leg from your hip joint, like a hinge, to slowly lower your foot toward the floor beyond your head. Then lower the second leg in the sam e manner. If you feel completely comfortable and strong, lower both legs at the same time.
2. Keep your torso straight and perpendicular to the ground with your legs fully extended as if your legs are in tadasana.
3. With your toes on the floor, lift your tailbone toward the ceiling.
4. If you feel comfortable in your low back, release your arms from your back ans straighten them behind you. Clasp your hands and roll your shoulders open.
5. Lift your chest toward your chin (jalandhara bandha).
6. Countinue to focus on your breath.
7. To exit this posture, bring your hands down against the floor. Keep your head and neck completely relaxed. Do not lift your head or tense your neck. Move and breathe slowly.
8. Bend your knees and gentely begin to roll down the spine while you use the leverage in your arms to help keep your shoulders and head against the ground.
9. Pause when your hips first contact the floor and take a couple breaths making sure your whole body is sinking in to ground underneath you.
10. Relax you legs the rest of the way to the floor. Take a breath or two and prepare for a counter pose or shavasana (corpse pose).
Benefits
• Stretches the back and shoulders
• Can relive indigestion

• Promotes sound sleep
• Stimulates the thyroid gland, abdominal organs, and digestion
• Helps relive menopausal symptoms
• May be therapeutic for certain backaches, headaches, infertility, and insomnia
Caution
This posture should be avoided during Asthma and high blood pressure, pregnancy, back pain.
http://www.youtube.com/watch?v=p1CKyt_9ZrQ

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