Yoga for your life
This section of Hatha Yoga will be devoted to the asanas or exercises. Each pose or group of poses has its own distinct form dictated by stretching, counter-stretching, and resistance. We'll start with the Standing Poses, they are important and particularly for beginners because they teach the basic principles of alignment. They also help establish a firm foundation for learning other poses. Through regular practice, standing poses give strength and mobility to the hips, knees, neck, and shoulders. While working in the standing poses, you learn proper alignment of the spine and how to achieve a great posture and balance the mind.
Sitting Poses are also good for aligning the spine and focusing the mind. They are considered calming and help regulate blood pressure and promote restful sleep. The sitting poses are broken down into two categories: upright seated postures and forward bends. Upright seated postures work on perfect spinal alignment, while forward bends stretch the lower back, lengthen the hamstrings, and tone the abdominal muscles. Both open and stretch the hips,
as well as tone the legs. They are considered passive poses that encourage introspection. They soothe the nervous
system and quite the mind. The sitting
and forward bends serve as a
counter-balance to the body after practicing backbends.
Reclining Poses (also called supine) are relaxing and less strenuous. They are good poses for relieving tension and fatigue, great for menstruation and recovering from illness. Reclining poses, such as legs up and resting on the wall, help to open the pelvis and strengthen the back, arms, and legs. The least strenuous of these poses are traditionally done at the end of a class or workout in order to cool down the body and restore energy. Sometimes Yoga that uses restful poses to stimulate and relax the body as it moves toward balance,
is called Restorative Yoga. Usually
reclining poses are incorporated in this Yoga program.
Backward Bending Poses energize and open the body, particularly the upper spine and chest area. They are great for the nervous and digestive systems, and they strengthen the arms and shoulders and increase the flexibility of the spine. Backbends help develop courage and mental energy, as well as lift depression. Backbends are strenuous and should be approached gradually with steady Yoga practice. Backbends also stretch the abdominal and lumbar spine muscles.
Inverted Poses reverse gravitational pull, bringing fresh blood to the head (I like to call it Brain Food) and heart, revitalizing the whole body. The internal organs are toned and circulation is improved. The inverted poses refresh tired legs. Twisting Poses are cleansing. They energize the body by releasing pent-up tension throughout the spine. They increase the range of motion and spinal flexibility, massage the internal organs, and focus on the neck and shoulder areas relieving joint stiffness and headaches.
Balancing Poses are a great way to help concentration and focus. They develop lightness, strength, and agility. They also help develop muscle tone, coordination, and mental strength. Relaxation Poses are very important to the body. They are healing and rejuvenating to the body and mind. Taking time to relax helps bring clarity to the mind. Deep relaxation (usually titled Corpse or Death Pose) may seem passive, but, it's actually subtly active. When you systematically wake-up and cleanse your body systems through Yoga practice, you need a relaxation time in order to assimilate the internal changes that have occurred. By putting your mind and body in a passive yet conscious state, you prepare the environment for all the body systems to adjust themselves. Here's To Your Dancing Health!
Single Leg Forward Bend Variation
This standing forward bend is excellent for opening the HIP and SHOULDER JOINTS. It provides a strong stretch for the back of the LEGS and gently contracts the ABDOMINAL ORGANS. The LEGS, ARMS, BACK, and BUTTOCKS are stretched and toned. This posture has a nice releasing effect. In the variation, BALANCE is emphasized helping CONCENTRATION, FOCUS, and MENTAL ALERTNESS. If your palms do not meet behind your back, you may place your hands on your hips or hold your elbows behind your back. Dancer and I disclaim any liabilities or loss in connection with the exercise and advice herein.
1) Bring your palms together behind your back. Step the left leg back. For easier balance, keep the feet hip width apart. Turn your left foot a little
out to the side. Square your hips to face the front.
2) Hinge at the hips to fold forward toward your right leg. Keep your chin tucked in as you bring your body to your leg. Keep your legs strong and straight. Hold 10-20 counts.
3) Push your left leg off the floor lifting it and transferring your weight onto your right leg. The upper body is lifted also, hold 10-20 counts. Return your left leg to the floor and roll up through the spine bringing your neck and head up last. Bring your left foot forward and repeat identical movements with your right leg back. Relax and repeat on both sides.