15 EXERCISES WITH HATHA YOGA (PART 2)


6. UTTANA KURMASANA

Step 1. Start by sitting on your yoga mat, knees knelt as your hips rest on your heels

Step 2. The heels underneath your hips should be facing upward as you straighten out your spine properly.

Step 3. Your neck should be aligned to your spine and your arms beside you resting. Now take a deep inhale as you bend down trying to touch your forehead to the ground.


Step 4. At this time, while you inhale you would feel your stomach sucking back in making it easier for you to bend down.

Step 5. Once done, now you can bring your arms all the way around to the back and clasp them. The posture indeed looks easy but now comes the difficult part, holding the posture for a few seconds, maybe a minute for the best.

Step 6. As you release your posture now exhale and continue with normal breathing until you reach your base one position.

Step 7. There is another variation to this tortoise pose as well where instead of you kneeling down you stretch your lower limbs ahead and then bend down in between your legs. This can be a bit more difficult and thus is reserved for the pros.

7. DHANURASANA

Step 1: Lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (but not the tops of the feet). Make sure your knees aren’t wider than the width of your hips, and keep your knees hip width for the duration of the pose.


Step 2: Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor. Burrow the tailbone down toward the floor, and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward.

Step 3: With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso, and be sure not to stop breathing.

Step 4: Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.

8. ARDHA MATSYENDRASANA - Version A

Step 1. From Bound Angle or Easy pose, extend the right leg straight out in front of you, cross the left leg over the right, placing the left foot flat on the floor close to the right knee.

Step 2. Wrap the right arm around the left knee and pull the knee in towards your chest. Press down through the hips and up through the crown to lengthen the spine.

Step 3. Inhale the left hand up and as you exhale reach the arm around your back placing the palm on the floor fingers facing back. Press the arm into the back to keep the back straight. Look over the left shoulder towards the back wall. For a deeper twist, place the right elbow to the inside of the left knee.


Step 4. As you inhale press the hips down and reach the crown up to lengthen the spine. As you exhale use the arms to gently deepen the twist. Relax the shoulders down and press the chest open.

Step 5. Breathe and hold for 4-7 breaths.

Step 6. To release: inhale the left hand up and exhale untwisting the body, facing the front. Repeat other side.

9. PASCHIMOTTANASANA

Step 1. From Staff pose, inhale the arms up over the head and lift and lengthen up through the fingers and crown of the head.

Step 2. Exhale and hinging at the hips, slowly lower the torso towards the legs. Reach the hands to the toes, feet or ankles.

Step 3. To deepen the stretch: A) Use the arms to gently pull the head and torso closer to the legs. B) Press out through the heels and gently draw the toes towards you.


Step 4. Breathe and hold for 3-8 breaths.

Step 5. To release:
A) Slowly roll up the spine back into Staff pose.
B) Inhale the arms back over your head as you lift the torso back into Staff pose.

10. MAYURASANA

3 Ways to Modify Peakcock Pose



1. Peacock Pose with Feet on a Floor
Follow the primary pose instructions but simply do not lift the feet.

2. Half Peacock Pose
Try lifting one leg at a time.

3. Peacock Pose with Blocks
Put your mat perpendicular to the wall.
Set up one block at one of the lower heights against the wall and one block toward the front of your mat.
Step on the block against the wall and bring the soles of your feet against the wall.
Set your arms up in position (elbows flexed and fingers pointed toward your toes) and place the other block under your chin or forehead.
Hold for several breaths to get used to the positioning.
Then, place your knees down and come out of the pose.

>>> View More Part 1: https://blog.odaqua.com/2021/09/15-exercises-with-hatha-yoga-part-1.html
>>> View More Part 3: 
https://blog.odaqua.com/2021/09/15-exercises-with-hatha-yoga-part-3.html

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