Yoga Pose Of The Day: Happy Baby Pose

English Name: Happy Baby Pose

Sanskrit Name: Ananda Balasana

Yoga Level: 1

Benefits: Happy Baby Pose gently stretches the back, the spine and inner groin. It calms the brain and can relieve fatigue and stress.

How to do it: Lie down on your back with your legs straight. Exhale deeply and bend your knees up to your stomach. Inhale and grip the outsides of your feet with your hands. If this is difficult then you can use a yoga strap and wrap it around the middle arches of your feet. Open your knees slightly wider than your torso and bring them up towards you.

Position each ankle directly over the knee, so your shins are perpendicular to the floor. Flex through the heels. Gently push your feet up into your hands  as you pull your hands down to create a resistance. There you have it, happy baby pose.

Yoga Vocabulary: Yoga Strap – A  popular prop used during yoga practice to help achieve poses that are a bit out of the reach for beginners. It is often used by those who haven’t quite achieved the flexibility necessary to perform a full pose. 

Advertisements

Yoga Pose Of The Day: Corpse Pose

English Name: Corpse Pose

Sanskrit Name: Savasana

Yoga Level: 1

Benefits: Savasana is a resting pose but has the ability to relax the body and the mind. It can help relieve stress and mild depression, it can help lower blood pressure, reduce headaches, fatigue and insomnia.

How to do it: Savasana is a difficult pose for many people. It appears that you are just lying down on the mat and having a rest but the corpse pose is much more than that. It’s essential that your body should be placed in a neutral position. First, sit on your mat with your knees bent, feet on the floor and lean back onto your forearms, take your time. Life your pelvis slightly and with your hands, push the back of the pelvis towards the tail bone. Return the pelvis to the floor. Inhale. Slowly extend the right leg and then the left leg, pushing through the heels. Release both of your legs, soften the groin and see that your legs are angled evenly. Soften but don’t flatten the lower back.

If you need to, support the back of the head and neck with a folded blanket. Using your hands, lift the base of the skull away from the back of the neck and release the back of the neck down towards the tail bone. Reach your arms toward the ceiling, perpendicular to the floor. Rock slightly from side to side and broaden the back, ribs and shoulder blades away from the spine. Release the arms to the floor and turn them outwards, stretch them away from the space between the shoulder blades.

Relax. Take some deep breaths and close your eyes. It’s important to be aware in Savasana, soften the root of the tongue, the jaw, the nose, the skin of the forehead, let the eyes sink to the back of the head. Stay in the pose for at least five minutes. To get out of the pose, simply roll gently with an exhalation onto one side. Take two or three breaths before pressing your hands against the floor and lifting your torso, dragging your head slowly after. The head should always come up last.

Yoga Pose Of The Day: Downward-Facing Dog

English Name: Downward-Facing Dog

Sanskrit Name: Adho Mukha Svanasana

Yoga Level: 1

Benefits: Downward-Facing dog has many benefits, it’s a great pose to energize the body, calm the brain and relieve stress and mild depression. It can improve digestion, help prevent osteoporosis, stretch the shoulders, calves, hamstrings, arches and hands. It can also help relieve symptoms of menopause, it can also relieve menstrual discomfort when the head is supported. Downward-Facing dog can also relieve headaches, insomnia, back pain, fatigue, it is therapeutic for asthmatics and can help people with high blood pressure, flat feet, sciatica and sinusitis.

How to do it: Sit on your mat on your hands and knees. Make sure your knees are directly below your hips and your hands are slightly in front of your shoulders. Spread your palms wide, index fingers parallel or slightly turned out, and turn your toes under.

Exhale and lift your knees away from the floor. At first keep the knees slightly bent, if this is enough for you then stop there. Downward-Facing Dog is a beginner’s pose but can be difficult for those with stiff legs. If you are ready to improve on the pose then lift the heels away from your mat. Lengthen your tail bone away from the back of your pelvis. Lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.

Once you have achieved this, exhale. Push the top of the thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them, keep a slight bend or you will overstretch the muscles in the legs. Keep the head between the upper arms; don’t let it hang.

Adho Mukha Svanasana/Downward-Facing Dog is one of the poses in the traditional Sun Salutation sequence. It’s also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child’s Pose (see previous yoga of the day pose).

Yoga Vocabulary: Sun Salutation Sequence – A dynamic asana sequence, also known as Surya Namaskar means to bow to or to adore. Each sun salutation begins and ends with joined hands (Mudra) touched to the heart. The placement means that only the heart can know the truth. 

Yoga Pose Of The Day: Boat Pose

English Name: Boat Pose

Sanskrit Name: Paripurna Navasana

Yoga Level: 1

Benefits: Strengthens the abdomen, hip flexors and spine,
stimulates the kidneys, thyroid and prostate glands and intenstines,
helps relieve stress and improves digestion.

How to do it: Start by sitting on the floor with your legs straight in front of you. Place your hands on the floor behind your hips, fingers pointing toward the feet, make sure you have nice strong arms. Don’t curve your back, keep it nice and straight. Exhale deeply and bend your knees. Lift them up, make sure that your thighs are at a 45 degree angle from the floor, lengthen your tailbone. If you can, slowly straighten your knees. Raise the tips of our toes slightly above the level of your eyes.

Do what feels comfortable for you. If you can only do it with your knees bent then that’s perfectly fine. Next, stretch your arms out, parallel to your legs. Spread your shoulder blades across your back and reach out through your fingers. If you find this difficult then keep your hands on the floor beside your hips and hold onto the back of your thighs. Try to keep the lower belly relatively flat. Breathe easy.

Press the heads of the thigh bones toward the floor to help anchor the pose and lift the top of the sternum. There you have it. Boat pose. Stay in the pose for about ten to twenty seconds. Gradually increase the time that you stay in the pose and you will get stronger and better at it in time. When you are ready to leave the pose,  release your legs with an exhalation and inhale as you sit upright.

Lost At Sea

I feel like I’m lost at sea and I am barely keeping my head above the water. I kick my legs to stay alive and I can see the sun on the horizon but no matter how hard I try to swim towards it, the waves take me in a different direction. Some days, I feel the warm sun on my face and I believe that I will make it, to where I want to be and other days I feel like I can no longer stay afloat.

Clear blue water, I can see everything around me, the past, the present and the future and the images blur in my mind. I try to look forward, to stay in the moment and forget the past. Why does it feel so difficult to think of it all? My legs are tired and my heart is beating quickly in my chest. What’s the point of all of this? I try and nothing happens. I want to swim straight. I know where I am going but I don’t know how to get there. The waves are taking me away from the control I thought I had. The sun is disappearing and soon it will be just me and the night sky.

When the sky is dark, my feelings are too. Everywhere I turn I see nothing but black water, it swallows me up and I feel so small and insignificant. The moon is high in the sky, it seems so far away. I know that there are people in the world struggling to survive and I should feel happy that there is breath in my body and life in my eyes but sometimes I lose that spark, I lose my light and I give into the temptation of negativity. Wouldn’t it just be easier to not care? To bob along in the waves of life and see where the wind takes me? Why can’t I be free from restrictions? Why can’t I close my eyes, picture a place and be there? The answer is simple. Life is unpredictable like the sea, the waves can pull me in various directions but as long as I keep looking at the horizon, I will be okay.

The waves carry me into morning and the light from the sun gives me hope again, I smile, all I can do is hope that the day will bring me some happiness.