Paravritta Trikonasana – Revolved Triangle Pose

Steps

1)  Stand in Tadasana. Step feet 4 feet apart. Raise arms parallel to floor & reach them out to sides, shoulder blades wide & palms down. Turn left foot in 45 degrees to right and right foot out to the right 90 degrees. Align right heel with left heel. Turn right thigh outward.

.

2)  Turn torso to right & square hips as much as possible with front edge of your mat. As you bring the left hip around to right, resist head of left thigh bone back & firmly ground left heel.

.

3)  Turn torso further to right & lean forward over front leg. Reach left hand down, either to the floor (inside or outside the foot) or onto a block positioned against inner right foot. Allow left hip to drop slightly toward floor.

Benefits

• Improves sense of balance
• Strengthens & stretches legs
• Stretches hips/spine
• Relieves back pain
• Stimulates abdominal organs
• Opens chest to improve breathing

Read More

Uttitha Trikonasana – Extended Triangle Pose

Steps

• From Warrior II, straighten your frong leg (right leg).
• Reach the right arm forward, drawing the right thigh upwards.
• Drop the right hand down onto your shin or ankle.
• Left shoulder stacks on top of right.
• Reach the left fingertips upwards.
• Take your gaze up toward the left fingertips.
• Draw right thigh muscle upwards.
• Slightly bend the right knee.
• Repeat on the left side.

Benefits

• Helps relieve back pain
• Strengthen legs
• Stretches groins, hamstrings, hips
• Opens chest & shoulders

 

Read More

Dancer Pose – Nataranjasana

Benefits

• Develops concentration & balance
• Tones & lengthens leg/hip muscles
• Stimulates a full range of motion in the shoulders
• Releases foot tension
• Opens chest
• Creates space for the breath
• Strengthens spine & leg
• Stretches thighs & shoulders

Modifications

1) Bring the side-body of the standing leg to a wall.  Allow the body to be supported by the wall as you come forward into the pose.

2) If the quadricep and/or shoulder are tight bring a strap around the front of the foot, holding it with the hand.

3) If coming forward is too difficult only come part way forward into the pose.

Read More

Chair Pose – Utkatasana

Chair Pose (Utkatasana)  One of the postures we practice in the Mid Wales Yoga classes in Powys, Llandrindod Wells, Builth Wells, Brecon and Rhayader.

Read More

Ardha Chandrasana (Half Moon Pose)

Read More

How to do Warrior 1 – Virabhadrasana

Benefits

• Stretches chest, lungs, shoulders, neck, belly, & groins (psoas).
• Strengthens shoulders, arms & back.
• Strengthens & stretches the thighs, calves & ankles

Read More