Benefits: Child’s pose gently stretches the hips, thighs, and ankles. We don’t usually breathe into the back of the torso, so this pose allows you to do just that. Child’s pose calms the brain and helps relieve stress and fatigue, it can also relieve back and neck pain.
How to do it: Sit on your mat, get comfortable. Kneel on your mat, touch your big toes together and sit on your heels. Slowly separate your knees as wide as your mat and exhale. Lay down your torso between your thights. Lengthen your tailbone away from the back of the pelvis, life the base of your skull away from the back of your neck.
Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. You should be able to feel the weight of your shoulders, pull the shoulder blades wide across your back.
Even though Child’s pose/Balasana is a resting pose it still has many benefits and can me nice when followed by any asana. Stay in child’s pose for thirty seconds, or a few minutes if you wish. Beginners should be able to do this pose but if you have a difficulty sitting your heels, you can fold a blanket and place it between your thighs and calves. To come out of the pose, lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.
Yoga Vocabularly: Asana – a posture adopted in performing hatha yoga.
Variation: Extended Child’s Pose – Same pose but with extended arms in front rather than at your side.
Benefits: Stretches the front torso and neck and provides a gentle massage to the stomach and spine.
How to do it: Start on your hands and knees in a tabletop position. Remember, you previously started Cat Pose this way. Again, make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Relax your head and look at the floor.
Ready? Okay, as you inhale, lift your sitting bones and chest towards the ceiling, allow your belly to sink toward the floor. Lift your head to look straight forward. Smile. Cow pose is great for opening up the chest and releasing all of the tension that might be there. Okay, now exhale. Come back to the neutral, tabletop position on your hands and knees. Repeat this ten to twenty times, you can do it!
This pose is often paired with Cat Pose (the previous yoga pose of the day).
Benefits: Stretches the back of torso and neck, provides a gentle massage to the stomach and spine.
How to do it: Start on your hands and knees, relax your neck. This is called tabletop position. It’s important that your knees are set directly below your hips and your elbows, wrists and shoulders are in line and perpendicular to the floor. Relax your head and look down.
Take a moment to feel the earth beneath you, make sure you feel sturdy and then exhale. Round your spine towards the ceiling, make sure you keep your shoulders and knees in the same position. Release your head toward the floor, but be careful not to force your chin to your chest. Once you have done this, you then take a deep breath in, coming back to the neutral tabletop position.
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.
I have been extremely busy over the past couple of weeks so forgive me for not updating my blog as often as I should be doing. I have been juggling university work with my two new writing jobs. I am now a blogger for Grads.co.uk and a book reviwer at Good Vibrations Magazine. They are both unpaid positions but I finally feel like I am getting my name out there, in black and white. I am building up a portfolio and making contacts and that is exactly what I need to be doing if I want a career in writing. I feel like my brain is buzzing but in a good way. I am trying to write, do my university work, read as much as possible and have time for myself but I like being busy. I now have three unpaid writing experiences under my belt, Female First internship, Blogger experience, Book Reviewing experience. I am giddy, I am happy and content with how things are at the minute. I do tend to panic over the fact that I am finishing university soon and I graduate in July but I feel like I should just breathe and take it all in.
One day, I hope to see my name in black and white in a printed magazine or even better – my own novel! But for now I will settle with my name being splashed across the world wide web. I am fighting for this because it is my passion. I just want to write. Whether I end up writing slogans, novels, articles or reviews – I will be happy as long as I can write. I know that I will have to get any job when I finish university, so that I can save up some money and me and my boyfriend can get a place of our own and we can both start our careers in our chosen paths. Writing is something that I will always do for me but being able to write professionally and get paid for it – well, that’s the dream. There are writers out there that do it and it takes a lot of confidence, talent and thick skin (something that I lack but I will get better with rejections in time.)
If you head over to my the published tab on my home page – there will be links to my newly published pieces on both Grads.co.uk & Good Vibrations Magazine.