Yoga
It is a transitional pose, a resting pose and an asana by itself. It is one of the basic poses. It is useful as a preparation for standing poses and as a warm-up of your muscles at the beginning of yoga practice. It provides a transition between poses, especially in sun salutation and vinyasa flow yoga.
Instructions:1. Lie down on your stomach.
2. Place your palms on the floor in line with your shoulders.
3. Your feet should be hip width apart.
4. Curl the toes under and push back raising the hips and straightening the legs.
5. The weight should be equally distributed on hands and feet.
6. Spread the fingers, bring the spine forward between your shoulder blades and push your ‘sit-bones’ up towards the sky.
7. Stretch your spine so that your tailbone extends up and away from the back of your pelvis.
8. Push your chest to the knees with an extended spine.
9. Keep your arms and legs straight.
10. Let your head hang freely.
11. An inverted “V” is the completed pose.
Beginners: Try placing a support under each hand to place your heels on the ground easily.
Advanced: Try holding the pose for about five minutes with some support under your head.
Benefits:
o A great preparation for standing poses.
o Stretches and strengthens the whole body.
o Helps relieve back pain and relieves stiffness.
o Helps prevent backaches.
o Alleviates sciatica.
o Strengthens the spine, legs and ankles.
o Lessens stiffness in the heels and legs.
o Opens up the shoulder blades.
o Helps relieve stress and mild depression.
o Helps relieve the symptoms of menopause.
o Relieves menstrual discomfort when done with head supported.
o Helps prevent osteoporosis.
o Improves digestion.
o Helps prevent headaches and insomnia.
o Offers some relief in cases of high blood pressure, asthma, flat feet, sciatica, sinusitis.
o Improves blood flow to brain - which is healthy. o Opens chest.
o Stretches the back of the body, especially hips and hamstrings.
Contraindications/Cautions:
o Carpal tunnel syndrome
o Diarrhea
o For extended periods during menstruation
o Pregnancy: Do not do this pose after first trimester
o If your suffer from high blood pressure or headache – support your head on a block
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