Posts tagged with: Uttanasana

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 :: Warrior III Pose

Warrior III Pose :: (veer-ah-bah-DRAHS-anna)
Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet; wielding a thousand clubs; and wearing a tiger’s skin.

Type of Pose :: standing and balancing
Benefits: Strengthens legs and abdomen, can improve balance

How to do Warrior III :: From Warrior I, bring hands onto hips. Bring weight forward into front foot as you gently kick up back leg. At same time, bring torso forward until it is parallel to floor.

Keep neck relaxed, as natural extension of spine. Keep both hips pointing toward floor as you bring the back leg in line with body. Flex raised foot and keep muscles of raised leg actively engaged. Bring arms back along sides. Repeat on other side.

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