Posts tagged with: Pelvis

YPFW :: Bridge pose

The Bridge Pose (Setu Bandha Sarvangasana) – (SET-too BAHN-dah)
setu = dam, dike, or bridge
bandha = lock

The bridge pose is one of my favorite yoga poses. Too bad I’m still struggling to stretch to the side – there’s no way I could get myself bent over like this at all! There are so many benefits to using the bridge pose daily, it stretches your chest, neck and spine, it calms your brain, helps alleviate stress and mild depression, it stimulates your abdominal organs, lungs and even you thyroid. The bridge pose can rejuivinate your tired legs, improve digestion and help relieve the symptoms of menopause and menstrual discomfort.

To do the bridge pose: lie down face up on floor, and if necessary, place a thickly folded blanket under shoulders to protect neck. Bend knees and set feet on floor, heels as close to sitting bones as possible.

Exhale and, pressing inner feet and arms actively into floor, push tailbone upward toward pubis, firming (but not hardening) buttocks, and lift buttocks off floor. Keep thighs and inner feet parallel. Clasp hands below pelvis and extend through arms to help stay on tops of shoulders.

Lift buttocks until thighs are about parallel to floor. Keep knees directly over heels, but push forward, away from hips, and lengthen tailbone toward backs of knees. Lift pubis toward navel.

Lift chin slightly away from sternum and, firming shoulder blades against back, press top of sternum toward chin. Firm outer arms, broaden shoulder blades, and try to lift space between them at the base of neck (where it’s resting on blanket) up into torso. Stay in pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling spine slowly down onto floor.

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YPFW :: Tree pose

The Tree Pose is also known as Vrksasana (vrik-SHAHS-anna), vrksa meaning tree.

The Tree Pose helps strengthen your thighs, calves, ankles and back. It can also increase the flexibility of hips and groin area. With consistent practice, both your balance and your concentration can be improved. This pose is recommended for women with sciatica and flat feet.

To do the Tree Pose, begin in Tadasana (Mountain Pose). Shift weight slightly onto left foot, keeping inner foot firm to floor, bend right knee. Reach down with right hand and clasp right ankle.

Draw right foot up and place sole against inner left thigh; if possible, press right heel into inner left groin, toes pointing toward floor. Center of pelvis should be directly over left foot. Rest hands on top rim of pelvis. Make sure pelvis is in neutral position, with the top rim parallel to floor.

Lengthen tailbone toward floor. Firmly press right foot sole against inner thigh and resist with outer left leg. Press hands together in Anjali Mudra (AHN-jah-lee MOO-dra). Gaze softly at a fixed point in front on the floor about 4 or 5 feet away. Stay for 30 seconds to 1 minute. Step back to Tadasana (Mountain Pose) with an exhalation and repeat for same length of time with legs reversed.

This is one of my favorite yoga poses ever. It really works my brain because I have to keep myself balanced both physically and mentally!

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Yoga poses for women :: Child’s Pose

While I’m healing from herniagate*, I have realized that I really miss doing some basic yoga poses. There are ten yoga poses that have been “recommended” for women, and for the next few days, I’ll run through a few with my readers!

Child’s pose :: (bah-LAHS-anna) bala = child

Type of pose :: a resting pose. Stay anywhere from 30 seconds to a three minutes
Benefits :: stretches hips, thighs and ankles

How to do Child’s pose :: Kneel on floor. Touch big toes together and sit on heels, separate knees as wide as hips. Exhale and lay torso down between thighs.

Broaden sacrum across the back of pelvis and narrow hip points toward the navel, so they nestle down onto the inner thighs. Lengthen tailbone away from the back of the pelvis while lifting the base of skull away from the back of neck.

Two arm variations :: Either stretch the arms in front of you with the palms toward the floor or bring the arms back alongside the thighs with the palms facing upwards.

*See this post for more information on the beginning of herniagate!

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