Cat Yoga Pose

The anatomical focus of the cat pose is on the uterus in women however it is designed to relieve stress in both men and women. It has the benefits of stretching the back and torso. It also provides for a nice massage for the spine and the stomach organs too. If you have a neck injury, you should learn to maintain the head in conjunction with the torso.

The cat pose is a pretty easy pose. Let’s go through a step-by-step introduction.

cat yoga pose

1. Get in a tabletop position on your knees and hands. Put your knees right below the hips and the wrists too, and make sure that the elbows and shoulders are in a perpendicular position to the floor. Put your head in a centered position, with your eyes looking down toward the floor.

2. When you exhale, round out your spine up at the ceiling, and make certain that you keep the shoulders and knees in the same position. Let go of your head to the floor, but don’t force your chin to go inward toward your chest.

3. Inhale again, and come back to a neutral tabletop position on both the knees and hands too.

4. Sometimes, this pose is combined with the cow pose on an inhale for a smooth, gentle vinyasa.

A beginner’s tip if you get some trouble rounding out the top of the back is to ask a friend to put a hand above or between the shoulder blades to help you get that area going. One preparatory pose is the Balasana. One follow-up pose is the cow pose.

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Downward Facing Dog Yoga Pose

The downward facing dog has the benefits of calming the brain, helping relieve stress, and curing mild depression. It gives you energy, helps the shoulder muscles strech out, hamstrings, calf muscles, arches, and even the hands too. It strengthens up the arms and the legs. It helps menopause symptoms. It relieves all that menstrual pain down. It helps guard against osteoporosis. It helps with your digestion. It can also help you relieve your headaches, insomnia, and fatigue. It is good if you have really high blood pressure, flat fee, and sinusitis. What a great pose! It does about everything. This is a great pose to know and practice on.

The downward-facing dog is a pretty famous yoga pose. First, let’s take a look at a step-by-step introduction to it.

downward facing yoga

  1. Get onto the floors on the knees and hands. Put your knees right below the hips and the hands should be just in front of the shoulders. Reach the palms outward, index fingers should be parallel or turned out just a little, and then put the toes below.
  2. Let out an exhalation and lift the knees upward from the floor. Initially, make sure the knees a little bent and heels upward from the floor Stretch your tailbone outside from the behind of the pelvis and move it slightly in to the pubis. Once you have this resistance in place, lift up the rear bones up on toward the ceiling, and push the inner legs into the groin area with your inner ankles.
  3. Let out another exhalation, and move the upper part of the thighs back up to reach out your heels into the floor or down to the floor. Make the knees straighter first, but don’t lock them together. Tense the outside part of the thighs and move the upper thighs inside a little. Narrow the pelvis in the front region.
  4. Tense up the outer part of the arms, and push your index fingers into the floor. Lift up along the arms all the way from wrists to your shoulders. Tense the shoulder blades right against the back, and then stretch them out and bring them inward to the tailbone. Make sure your head lies between your upper arms. Don’t let it rest down.

The anatomical focus of this pose is the upper back. One of its therapeutic applications is sinusitis.

Some Contradictions of this Pose

There are some contraindications and warnings for this pose though. It can be bad for those with carpal tunnel syndrome, diarrhea, and high blood pressure.

Tips, Variations, Modifications and Props, and Partnering

One beginner’s tip is that if you have some trouble letting go and opening up your shoulder blades again in this pose, then you should lift your hands above the floor with a couple of books or on a chair seat. If you want to spice up this pose a little, then take in an inhalation and raise up your right leg in a parallel position with the torso line, and hold onto this for about half a minute and this will keep your hips at the right level and to press right through the area of the heel. Release as you exhale, and repeat this with the left side for the identical amount of time. Modify this pose as such.

If you want to feel the work of on the outer part of the arms then put a loop and tighten a strap around the arms right above the elbows. Try to picture that the strap is continuing to tighten inwards. Press the outer arms against the bones. Once you have this resistance, then pull the inner shoulder blades together in an outward direction. If you have a partner, he can help you understand the right way to work out your thighs when you’re in this pose. Get your partner to stand in back of you and wrap a strap about your groins, and have them snuggle that strap right into the crease in between your thighs and the front of your pelvis. Your partner should yank on this strap in a parallel way with your spine line. Tell your partner to extend their arms out fully, make sure you bend the knees together, and the chest lifted up. Let loose the tops of the bones of the thighs deeper and stretch out your torso from the strap as well.

One of the preparatory poses is the plank pose. One of the follow-up poses is the standing pose. You can deepen the pose too. If you want to lengthen the stretching in the back part of the legs, then just lift a little higher with the balls of your feet, and pull your heels about a ½ inch above the floor. Bring your inner groins into the pelvis, and lift them actively from the inner heels. Then, put the heels back into the floor, and move the heels out a little quicker than the inner ones.

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Easy Yoga Pose

The focus of this pose is on the upper back. It can really help relieve stress. It is calming to the brain, strengthening to the back, and it acts to stretch out the knees and ankles too. It might not be good for people with knee injuries though. One beginner’s tip is to sit up with your back nearby the wall, and place a yoga block between the wall and the shoulder blades.

Let’s go over the easy pose. It’s got a great name so let’s take a look into it.

easy yoga pose

Steps to Easy Yoga Pose

1. First, fold up a big blanket or even two of them into a stable support system about half a foot high. Sit right near one part of the support system and stretch out the legs right ahead of the torso while you’re on the ground in the staff pose.

2. Cross the shins over one another, widen out the knees, and slip both feet underneath the knee that is opposite to the foot, and bend the knees while you’re folding the legs in to your torso.

3. Let the feet relax so that the outer boundaries of the feet sit comfortably right on the ground so that the inner arches will settle right below the shin on the opposite side. You’ll be certain that you have the fold right when you face down and spot a little triangle. It should be composed of both thighs and the shins that are crossed. Don’t mistake this for other seated poses where the ankles are bunched up under the seated area. There will probably be a wide gap in between your two feet and the pelvic bone.

4. You should be sitting with the pelvis in a sort of neutral placement. To assess the neutral spot, press the hands to the floor and raise the seated bones up from the support. You should sit up there for a couple seconds, get the thigh bones heavier, and lower the seated bones to the support. Make sure that you maintain some balance with the pubic bone and the tail bone as well so that they’re an equal distant apart from one another.

5. Put the hands in the lap, with your palms facing up, or put your hands on top of your knees, with your palms facing down. Stretch out the tail to the floor, tense up the shoulder blades against the back onto the upper torso, but don’t overarch the lower back and push your front ribs out.

6. You can stay in the position for however long you want, but if you do this pose on a regular basis, make sure that you cross legs both ways. You can cupt the practice time equally in half.

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Hand To Big Toe Pose

The anatomical focus for this pose is the upper back. It is designed to help osteoporosis. The benefits include strengthening the legs and ankles, stretching the legs in the back part, and improving your sense of balance. There are some contraindications and cautions for this pose, and they include the possibility of getting some ankle or low back injuries.

Here’s  a step-by-step introduction to the extended hand-to-big-toe pose.

hand to big toe pose

  1. Move your left knee up close to your belly.
  2. Stretch your left arm to the inside of your thigh, put it over the top of the ankle, and clutch the outside of your left foot. If you have some tight hamstrings, then grab a strap that is looped across the left sole.
  3. Tense the thigh muscles of the front of the leg that is standing, and jut the outer thigh inside to you.
  4. Bring up and extend left leg outward. Make the knee as straight as you can. If you’re real balanced then let the left leg swing out to the side. Breathe right, and breathing takes a lot of focus too. It will make sure that you maintain your balance though.
  5. Hold the pose for 30 seconds, then make the leg swing back to the center as you inhale, and stretch the foot down to the floor while you let out an exhale. Repeat this on the other side for same duration of time.

One beginner’s tip is that you might be able to hold this pose longer if you support the raised foot on the top edge of the back of a chair. Make sure the chair is an inch or two from the wall, and press the heel that’s raised firmly to the wall. A preparatory pose for this is the Supta Padangusthasana. A follow-up pose for this is the Uttanasana.

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Hero Yoga Pose

The hero pose is a great pose to know not only for its therapeutic benefits, but because it’s so fun to tell your friends that you can do the hero’s pose, it’s a conversation starter. Here’s a step-by-step introduction to it. This will help you get started in doing the pose.

hero yoga pose

  1. Kneel down on the ground and use a thick blanket as padding for your knees, feet, and shins if you have to. Place your thighs in a perpendicular position to the ground, and hold your inner areas to touch one another. Move your feet apart, just a little bit wider than the hips are, with the feet tops resting in a flat position on the ground. Move your big toes in slightly toward one another and put the top of both feet in an even position on the floor.
  2. Let out an exhalation and sit back a little bit, and let your torso lean in a slight bit forward. Place your thumbs in between the backs of your knees and move skin of the calves up to the heels. Then sit back in the middle of your two feet.
  3. If your butt can’t sit nicely on the ground, then raise it back up by putting a heavy book in between your feet. Make sure that the sitting bones get supported evenly. Allow just about a half-inch between the heels and the hips. Move your thighs inward and put the heads of the thigh bones to the ground with your palm bases. Then put your hands in the lap, with one on top of the other, with your palms facing up, or placed on your thighs, with your palms facing down, and it sounds complicated, but it’s not, if you just follow the directions.
  4. Tense your shoulder blades up against your back ribs and raise the upper sternum like a magnificent warrior. Stretch out your collarbones and let the should blades fall away from your ears. Stretch out the tailbone into the ground to ground the back part of the torso too.
  5. Initially, keep in this pose for approximately one minute. Slowly stretch out your stay for about five minutes. To come out of this pose, push your hands against the ground and raise your butt up, a little bit higher than your heels are now. Crisscross your ankles below your butt, lay back over your feet and onto the ground, next lengthen your legs out in front of you. It might feel nice to bounce your knees in an up-and-down motion a couple times on the ground.


The anatomical focus of this exercise is the upper back. It has some good therapeutic applications for high blood pressure too. It has some great benefits like getting a stretch on the thighs, knees, and ankles, helping to strengthen the arches, improving your digestion and relieving flatulence, helping to allay menopause symptoms, reducing the swelling in the legs when you have a pregnancy, and as a therapeutic application for high blood pressure and asthma too.

Some contraindications and cautions for this pose include those with heart problems, headaches, knee or ankle injuries.

One beginner’s tip is to help ward off the problem of the inner part of the top feet pressing more heavily into the ground than the outer part of the top feet. Push the bases of the palms along the outer rims of the feet and lightly press the outer part of the feet to the ground.

There is a variation to this pose where you grasp your hands together, reach your arms out in front of you, turn your palms from your stomach, and then raise arms while you inhale and are in a perpendicular position to the floor, with your palms facing upward to the ceiling. Stretch strongly through your fingers.

Some modifications and props to this pose include rolling up a towel and placing under your ankles before you rest back on this pose.

A partner might help you learn to stretch the spine with this pose. Have the partner sit behind you and tightly clench the base of the skull with thumb and finger of a hand. As you stretch the tailbone into the ground, make sure that your partner can tug up at the base of the skull, stretching the back part of the spine between the two poles. Let go of the crease in your neck into this little space in between the skull base and the neck back.

One preparatory pose is the Balasaana. One follow-up pose is the Padmasana.

You can deepen the pose by cupping your hands around your knees, straightening out your arms to their full length and extension, and pulling on your knees. Tense your should bladders against the back, raise up the top sternum, and let go of the chin down into the chest without putting any strain on the back of your neck. Hold this position for 10 to 20 seconds. You can also let go of the knees and lift your head back up to a centered position without letting go of any life on the sternum.

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Monkey Yoga Pose

The monkey pose is sometimes referred to as a split by yogis. The pose is sort of like the advanced leg stretch, and it can help when you stretch the hips and make them more flexible. The monkey pose aids in opening up your hips squared to the front. The pose is named after a monkey god in Hinduism called Hanuman.

The name is derived from a Sanskrit word, Hanuman, who is a divine god in Hinduism that looks like a monkey, and the asana posture is a remembrance of the huge jump that Hanuman made to get to the Lankan islands from his native home of India. Let’s go through a step-by-step introduction to one of yoga’s most interestingly named poses. The monkey poses is performed as such:

monkey yoga pose

  1. Kneel down on the floor. Move your right foot ward approximately one foot in front of the knee on your left, and rotate the thigh on your right side out. You accomplish something like this by reaching the moving the inner sole away from the ground and putting the foot on the outer section of the heel.
  2. Let out an exhalation, and move your torso forward, and press the fingertips to the ground. Carefully slide the knee on your left backward, and straighten the knee and simultaneously let the thigh on your right move to the floor. Cease to straight the knee on the back right before you hit the limit of your stretch.
  3. Next start to push away the heel on your right from your torso. Since we began with a powerful external movement of the front leg, slowly turn the leg toward you straighten it to make the kneecap face the ceiling. As the front leg is straightening, continue to press the knee on your left back, and slowly move the front of the left thigh as well the back part of the right leg to the ground. Be certain that the middle part of the knee on your rights look directly to the ceiling.
  4. Make sure that the beg leg is extending straight from the hip, and isn’t off to the side, and that the middle part of the back kneecap is pressed right on the ground. Make sure that the front leg is active by stretching it out through the heel and taking the ball of the foot up to the ceiling. Make sure your hands are in the Salutation Seal position or you can even stretch the arms upward to the ceiling.
  5. Keep in the pose for approximately 30 seconds to one minute. To come out of the position, just press your hands to the ground, move the front leg out somewhat, and carefully move the front heel and the back knee to their original positions. Next, reverse your legs and repeat the process for the same amount of time again.

This pose has a multitude of areas that it focuses on. These include the thighs, abdomen, chest, and shoulders. This is a multi-purpose pose from an anatomical point of view. Its therapeutic application, primarily, is sciatica. It has some good benefits like stretching the thighs and groins, areas that are problem spots for many athletes. Athletes need to remember the name, monkey pose. It also has a stimulation effect on the abdomen. There are some contraindications and cautions for this pose though. If you have groin or hamstring problems, you should avoid this pose.

One beginner’s tip is to lengthen the length of the torso and spine by pressing the back foot into the floor, and with this pressure, raise up the shoulder blades into your back. Some variations of this pose include starting from step four in the list of steps, press the torso inward to a forward bending position over the front leg and keep hold of the foot with the hands.

Hold onto this for about ten to 15 seconds, and then inhale. Some modifications and props include the following. Students that are first starting out with this pose are usually hard-pressed to get their legs and pelvis onto the floor, and that is usually because of the tightening in the back parts of their legs or in the front of their groins.

When you’re in the beginning leg position, just like it’s outlined in step one, put a weighty bolster underneath the pelvis. When you’re straightening out the legs, slowly let go of the pelvis down into the bolster. If the bolster isn’t quite wide enough to naturally hold your pelvis, add a heavy blanket on top of it. When you’re partnering with this pose, the partner can aid you in creating a lift with the arms in a full pose. Do the Hanumanasana with the arms lifted up. Make sure your partner is standing as they straddle your pelvis.

She should move her hands in resistance to your arms, right above the shoulder blades, and scrub up the arms to your hands. Press against your partner’s resistance and let go of the side ribs facing down, so that you are away from the arms. One preparatory pose for this pose is the Baddha Konasana. One follow-up pose is the Natarjasana

You can deepen the pose by raising your arms overhead from the lower ribs back “trigger”. Get your back ribs to move from the top of the pelvis, and use this reach to get the arms nearer to the ceiling too. Stretch out along the back parts of the arms, and stretch your pinky fingers a tiny bit nearer to the ceiling than the index fingers are. Then, you should pin the fingertips to the ceiling and let go of the ribs from the arms. Yo-yo your ribs in the middle of your arms and your pelvis. In relation to the pelvis, the ribs will lift up, and they will boost the arms nearer to the ceiling. In relation to the arms, the ribs will hang down to the floor, and this will enhance the stretch in your armpits.

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Reclining Big Toe Yoga Pose

The Reclining Big Toe Pose gives you a lot of benefits like stretching the hips, thighs, groins, calves, and hamstrings. It also helps with strengthening the knees. It also does a great job of stimulating the prostate gland too. It has a great effect on digestion too. It can help relieve the hard pain of backache, menstrual discomfort, and sciatica. It is also great for blood pressure, flat feet, and those suffering from infertility.

Some of the contraindications and cautions include diarrhea, headache, and high blood pressure.

The reclining big toe pose doesn’t have that attractive of a name, but it is descriptive. Let’s go through a step-by-step description of it.

reclining big toe pose yoga pose

1. Lie flat on the ground, with your legs powerfully extended. If you can’t lay your head in a comfortable position on the ground, place it against a thick blanket. Take an exhalation, bend your left knee, and bring the thigh in to your torso. Bring the thigh inward to your stomach. Push the front thigh on your right strongly into the ground, and push consciously through the heel on your right.

2. Make a loop with a strap across the arch of your left foot, and grip the straight tightly with both of your hands. Take an inhalation and keep straightening out the knee, and push the heel on your left into the ceiling too. Move the hands along the strap to the length to the point that your elbows reach fully out too. Stretch out your shoulder blades over the back. Make sure that your hands are as high up as you can get them with the strap, and push your shoulder blades every so slightly to the ground. Stretch out the collarbones radiating at around the sternum area.

3. Stretch up initially through the underside part of the heel on your left, and at the second you have your back leg in the middle of the heel and the sitting bone stretched, reach it up through the ball on the big toe. Start with the lifted leg in a perpendicular position to the ground. Let go of the head of your thigh bone much more strongly into your pelvis, and as you are doing this, bring the foot in a little nearer to your face, which will increase the stretch on the leg on the back part.

4. You can maintain this stretching position, or you can shift your leg away from where the joint on your hip is, so that the toes and knee will look to your left. Once you pin the upper part of your right thing to the ground, let out an exhalation and swing out your left leg somewhat away to your left and keep it a couple of inches from the ground. Continue to rotate your leg. Once you start to see the outer part of your thigh turn outside in a different direction from the torso on the left, attempt to move the foot on your left into alignment with your left shoulder. Take in an inhalation and make sure that you bring your leg back into a vertical position. Lighten up your grasp with the strap as you’re doing this, and you will be able to stretch the muscles on the inner thighs and hips so that they can handle the work.

5. Keep up the leg in its vertical position for a length of time from one to three minutes, and maintain that position for the same amount of time. At the second that you get back into the vertical position, then let the strap loose and hold it in the same position for about half a minute or more, and then release the leg as you let out an exhalation. Repeat with your right leg for about the same amount of time.

One beginner’s tip is that if when you are extremely stiff, you should work on this pose with heel from the bottom leg pushed against the wall. You can also place a block slightly away from the hip on the raised-leg. Next take your leg and swing out the leg to your side, rest it on top of the block. The support that is under your thigh will aid you in softening your inner groin.

Some variations of this pose include crossing the raised leg in front of your torso. After the left leg is raised, keep the strap clutched in the right hand, and as you exhale, cross the raised leg onto your right side. Take in an inhalation and bring the leg back into a perpendicular position on the remaining side.

There are some tweaks and props for this pose too. You can do the pose a little bit easier by lifting the heel on the lower leg off of the floor just a couple of inches on a book or a thick encyclopedia.

One preparatory pose for this is the Adho Mukha Svanasana. One follow-up pose for this is the standing pose.

You can deepen the pose if you have enough flexibility by gripping the big toe on the raised leg in lieu of working with the strap. From the beginning position, let out an exhalation and make a bending motion inside to the torso. Use your index, middle, and thumb fingers to clutch the big toe. Be sure to pull your arm inside the area of the thigh right when you grip the toe. Then, just do the pose as it is outlined above.

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Tree Pose Yoga

The tree pose is a pretty famous pose. Let’s go over a step-by-step introduction to it. The anatomical focus of this pose are the thighs. It has a therapeutic effect on sciatica. It benefits the poser in several ways like with the thighs, ankles, and pine. It also works well for stretching out the groins and inner parts of the thighs, along with the chest and shoulders too. It is an awesome pose for improving the balance. It can help ameliorate that pesky sciatica too. It will also reduce flat feet.

Those with headaches, insomnia, low blood pressure, or high blood pressure should not do this pose.

tree pose yoga

1. Get into the Tadasana position. Shift the weight slightly to the left foot, make sure your inner foot is tense to the floor, and bend the knee slightly on the right hand side. Reach your hand down and grasp the ankle on your right.

2. Bring your right foot upward and put the sole right up to the inner part of the left thigh too. If you can, press in the right heel into the inside part of the left groin, and make sure your toes are pointing downward to the ground. The center of the pelvis area should be right over the foot on the left.

3. Put your hands on the top part of your pelvis. Get the pelvis in a neutral placement, and make sure the top rim is parallel to the floor necessarily as well.

4. Push your tailbone out to the floor. Tightly press the right sole up to the inner thigh and go against it with the outer part of your left leg. Put your hands together in the Anjali Mudra position too. Look softly straight forward at a fixed point right in front of you right on the floor or about four to five feet away.

5. Stay in this position for half a minute to one minute. Get back into the Tadasana position as you exhale, and repeat this position for the same amount of time as your legs are reversed.

One beginner’s tip is that if your lifted foot usually slides down the inner part of the thigh that’s standing, then you should put a folded sticky in between the raised foot sole and inner section of the standing thigh.

One variation of this pose is to stretch your arms up to the ceiling, in a way that they are parallel to one another, with your palms facing together, or your palms together in the formation of an inverted V.

If you have a partner, and you are practicing with them, then they can help you on the Vakrsasana. A partner can help you raise up and lengthen out your arms. You need to raise your arms in a perpendicular position to the floor first. You need to make sure that your partner stands right behind you, and they need to press in against the upper arms on the outer part, and then then they need to lift up the outer arms to the ceiling. Simultaneously, you need to move your inner arms down, all the way from the wrists to the shoulders.

One of the preparatory poses is the Saddha Konasana. One of the follow-up poses is the standing pose.

You can deepen this pose by challenging your balance with your eyes closed. You should learn to balance without any regard to the outer environment.


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Yoga Warrior Pose

The Warrior Pose is named after a warrior. Yogis are supposed to be pacifists, right? It’s not so strange when you know that the most highly regarded of all the texts for yogis, the Bhagavad-Gita, is the discussion between a couple famous and fearsome warriors, and that the book has the setting of a field of war between two huge armies that are getting ready for a battle.

The real thing that is getting commemoration here, however, and the ideal for all yogis to aspire to, is the “spiritual warrior”, the one that wages war with universal evil, ignorance of self, and the root cause of human suffering.

Steps to the Warrior Pose Yoga

warrior pose yoga

1. Get into the Tadasana position. Let out an exhalation, make a little step or jump a little until your feet are four feet apart. Make sure your arms are in a perpendicular position to the floor, and parallel to one another, and reach upward to the ceiling. Tense your scapulas to your back and bring them down toward your coccyx.
2. Turn the foot on your left about 60 degrees or a little less to your right and move the right foot out at a right angle to your right. Make sure the right heel is in alignment with your left heel. Let out an exhalation and rotate the torso to the right, and square the front edge of the pelvis as you are able to do with the front edge of the mat. As your turn your left hip point moves forward, push the head of the femur on your left back to position the heel. Stretch out the coccyx to the ground, and arch the upper torso backward just a little bit.
3. Make sure the heel on your left is tightly grounded to the ground, let out an exhalation, and bend the right knee on over the ankle on your right until the shin is in a perpendicular position to the floor. Students that have more maneuverability should get their right thigh in alignment to get it parallel to the ground.
4. Make a reaching motion in a strong way with your arms, lifting up the ribcage up from the pelvis. As you get grounded with the back foot, start to sense a lift that courses up the back leg, right over the stomach and chest, and into your arms. If you can, bring your palms together. Press the palms against one another reach up a little higher through your hands. Keep your face in a centered position, looking forward,
5. Keep in this position for 30 seconds to one minute. To get up, take an inhalation, push the back hell tensely into the ground and reach up through your arms, and straighten the right knee. Move the feet forward and let go of the arms as you exhale, or keep them upward for more of a difficulty. Take a couple breaths, and then move your feet to the left side and repeat it against for the same amount of time. When you’re finished with all of this, return again to the Tadasana position.

The anatomical focus of this pose has a wide range that includes ankles, thighs, groins, chest, neck, and more. It helps therapeutically with sciatica. Some of its benefits include that it helps the chest as well as the lungs to stretch out, as well as the shoulders, neck, and belly. It will also help with shoulder and arm strengthening, as well as the back too. It also helps with strengthening and stretching the calves, ankles, and thighs. The contraindictions and cautions include high blood pressure, heart problems, shoulder problems, and neck problems.

One beginner’s tip is that as the front knee is bent into a pose, the beginners might try to tip the pelvis forward, but this will duck-tail the coccyx and compress the lower back too. As you are performing step two in the primary description above, make certain that you lift the pubis up to the navel and stretch the tail to the ground. Then as you are bending the knee, start to raise and lower these couple bones, and keep the top part of the pelvis in a parallel position to the floor.

One variation of this can be done with the arms in different positions. For instance, go through steps one and three as they are outlined above, but change your hands so that they rest on your hips. Next, as the forward knee bends, swing out your arms behind the torso and grasp your hands together. Reach your hands out from the back torso and reach up your chest. It’s all right to squeeze the scapulas together initially, but make certain, that once the chest is lifted up, to move them away from your spine. To get out of the pose, stretch backward with your hands, as you inhale, pull yourself up again, and straighten out the front knee.

Some modifications and props for this pose include the next spot of advice. Beginners might find it very hard to make sure the back heel is anchored and the lower back is stretched out in this pose. As a temporary solution, raise the back part of the heel on something like a sand bag or something of similar height otherwise.

There is a partnering exercise you can do with this pose. However, you have to have two partners, of about the same height, and a big pole. As you are doing the pose, make sure that your partners are standing, facing you, on one side each of your torso. It’s great if you and your two partners are near the same in height. They should grip the ends of your pole and hold it atop your head. Clutch the pole with your hands raised, and then both your partners and you will collectively press the pole up until the arms are totally extended. Try to picture, as you three push together, that the torso and legs are just dangling from the pole.

One preparatory pose is the Gomukhasana. One follow-up pose is the Virabhadrasana III. This is also an excellent standing pose prep for back ends.



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