Posts tagged with: Neck

YPFW :: Garland pose

While the Garland Pose (Malasana) looks a bit silly, it is a wonderful chance for your legs to rest during yoga sessions. It helps make your ankles supple, stretches your back, your lower legs and your neck muscles. When you think about it, the Garland Pose is actually just a simple squatting position that a lot of people worldwide use daily just to work!

To do the Garland Pose:
Squat with feet as close together as possible. (Keep heels on the floor; otherwise, support them on a folded mat.) Separate thighs slightly wider than torso. Exhaling, lean torso forward and fit it snugly between thighs.

Press elbows against inner knees, bringing palms together in Salutation Seal (Anjali Mudra), and resist knees into elbows. This will help lengthen front torso.

To go further, press inner thighs against sides of torso. Reach arms forward, then swing out to sides and notch shins into armpits. Press finger tips to floor, or reach around outside of ankles and clasp back heels.

Hold position for 30 seconds to 1 minute, inhale, straighten knees, and stand into Uttanasana.

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YPFW :: The Plank Pose

Plank pose ::

The plank pose is the bane of many athletes existences. It’s hard for your abs – it works your whole body, but is so good for you.

The Plank Pose

Start in Downward Facing Dog. Inhale and draw torso forward until arms are perpendicular to floor and shoulders directly over wrists, torso parallel to floor.

Press outer arms inward and firm bases of index fingers into floor. Firm shoulder blades against back, then spread away from spine. Also spread collarbones away from sternum. Press front thighs up toward ceiling, but resist tailbone toward the floor as you lengthen it toward heels.

Lift base of skull away from back of neck and look straight down at floor, keeping throat and eyes soft.

Plank Pose is one of the positions in the traditional Sun Salutation sequence. You can also perform this pose by itself and stay anywhere from 30 seconds to 1 minute.

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