Posts tagged with: Right-arm

YPFW :: Half Lord of the Fishes Pose

With a name like the Half Lord of the Fishes Pose, you’d think that this would look a little more fish-like, but it’s not, and it’s a relatively simple position to get yourself into, after you do it a couple of times!

Ardha Matsyendrasana, also known as the Half Lord of the Fishes Pose
(ARE-dah MOT-see-en-DRAHS-anna)
ardha = half
Matsyendra = king of the fish (matsya = fish
indra = ruler), a legendary teacher of yoga

To do the Half Lord of the Fishes Pose: Begin in the the Staff Pose (Dandasana),

From Staff Pose – Dandasana, bring sole of right foot to floor on the outside of left thigh. Bend left knee, and tuck left foot in near right buttock. Inhale and bring left arm up near left ear.

Exhale and twist right arm, bringing left elbow to outside of right knee and right palm to the floor, just behind sit bones. Look out over right shoulder, but don’t overturn neck – twist originates in belly, not neck. On each inhale, draw spine long, and on each exhale, twist a little deeper.

Be sure to keep sole of right foot flat on floor. When you release pose, take a slight counter twist to opposite direction. Release legs and switch position as you prepare to twist to other side.

Beginners: may want to sit on some padding if uncomfortable. If you cannot bend the left leg into the ideal position, keep it extended.

Advanced: Come into a bind with arms. Thread left arm back underneath right knee. Reach right arm behind back, and clasp right wrist with left hand.

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Extended side angle pose

Sticking with some great back stretching and posture-enhancing ideas, I’m bringing you the extended side angle pose today.

“The spine is responsible for sending messages throughout your body, and when you’re hunched, the pathway isn’t as smooth,” says Alison West, Yoga Union Center for Back Care and Scoliosis co-director.

Stand with your feet about four feet apart and turn your left foot out about 90 degrees.
Extend your arms, palms down, at shoulder height.
Bend your left knee until it’s over your ankle.
Flex from the waist to the left and place your left hand outside your left foot. (Can’t reach the floor? Place your elbow on your knee or your hand on the inside of your foot–as shown below–­instead.)
Reach your right arm over your ear and turn your chin toward your right armpit.
Look up and take five slow breaths.
Return to standing and switch sides.
Repeat 3 to 5 times.

New to yoga? Do the move with your back against a wall. “Using the wall takes the balance component out of it,” West says, “so you can concentrate on lengthening your spine and rolling your chest open.”

I can attest to the beauty of this move. I live with chronic back pain (thank you ankylosing spondylitis) and this both stretches my spine and invigorates me! I absolutely recommend this move!

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