Side Plank Pose

A variation of the Plank Pose (Kumbhakasana) is Side Plank Pose. You can move into this from standard plank as it focuses on strengthening the side that is holding the rest of your body weight. I found it particularly useful for strengthening the arms, wrists and the abdominals. Also you can feel the leg nearest the floor, in particular the thigh working hard. It's important that the palms are flat and firmly grounded on the floor and the arm is stretching out as much as possible. This beautiful stretch oxygenates the working muscles to keep them strong and healthy. 

Crescent Moon in Vinyasa Flow Yoga

In this weeks Yoga session we practiced a new pose called Crescent Moon. In a Vinyasa flow sequence this can be started from a deep forward fold or it works from kneeling position. We added this on to our regular sequence which goes like this;

1)Beginning at the top of the mat in Mountain Pose (inhale)

2) Extended Mountain Pose (exhale)

3) Deep Forward Fold (inhale)

4) Plank (exhale)

5) Knees, chest, chin (inhale)

6) Cobra (exhale)

7) Step back into Downward Facing Dog (inhale)

8) Step right foot forward and left leg back in to Crescent Moon (exhale)

9)Step left and right foot forward into Deep Forward Fold  (inhale)

10) Raise arms to Extended Mountain Pose (exhale)

Namaste

Warrior Pose 3 (Virabhadrasana III)

On Tuesday's yoga session we chose to focus on some standing postures. Starting in the beginners pose, Warrior pose 1 and moving into the more advanced Warrior pose 3. From Warrior 1, you bring your torso and arms forward so the arms and back are parallel with the floor. Keeping the concentration on your breathing, you gradually lift the left foot off the floor and extend behind you keeping it as straight as possible depending on your own flexibility. You will create a straight line with your arms, back and extended leg. To release, exhale and lower the raised leg to the floor. Inhale as your arms and chest lift in to Warrior Pose 1. Straighten the right leg and lower the arms as you step into Mountain Pose. Then repeat on the other side. I found this to be a difficult pose as it takes a lot of concentration, but very satisfying when you can hold it and feel comfortable in the pose.  It's a beautiful pose, and helps to quiet the mind after a long or hectic day.  

Ashtanga Yoga

Today, after a busy and alcohol infused Christmas and New Year I thought what better than a detoxing yoga session to kick start 2013. Today's session was Ashtanga Yoga which I'm completely new too, but is recognised as the form of yoga favoured by the western world. It's faster paced and more physically  demanding than more traditional forms of yoga such as my personal favourite and most practiced Hatha Yoga.

The first thing I noticed when we began the lesson with A and B type Vinyasa is how quickly my body warmed up. This is artificially created in Bikram Yoga, and in Hatha Yoga, you simply don't get the same affects until towards the end of the practice. Down to the pace, and the expertise of the other practitioners in the class I adapted the postures to make them easier for me as a newcomer with the use of a belt. Instead of taking a Vinyasa I felt that stretching out my calf muscles would be more beneficial as I hadn't been to a yoga session for a while. One objective of yoga is to avoid the ego, and listen to what your individual body is telling you rather than worrying about keeping up with other people in the class. 

I think that Ashtanga Yoga is very good for strengthening. Today I discovered Scales Pose which strengthens the arms and shoulders. Starting in Lotus Position you lift the buttocks, legs and feet off the floor. For beginners this is very difficult so you might find yourself just being able to lift the buttocks of the floor to begin with. The legs and feet will follow with more practice. Repeat twice by swapping the legs around.

You can do a similar pose by bringing the thighs to the chest, making yourself the tinniest unit possible and lifting the buttocks and feet away from the floor.    

Bikram Yoga for the very first time.

So yesterday I decided to try out Bikram Yoga for the very first time. On a cold winters day in December, why not commit myself to 90 minutes of postures in a heated room with a number of other yoga enthusiasts. Having heard various horror stories about sickness and water on the lung, from Bikram sessions, I was apprehensive if I'd be able to complete the whole 90 minutes. I'd been advised to take a large bottle of water for constant re hydration.

When I first walked into the room the heat didn't hit me straight away, but within a few minutes the entire studio was getting warmer and it seemed to simulate a beach style yoga class (the instructor wearing swimming trunks for example!) I was told that if I wanted the temperature to be higher, that I move to the centre of the studio. I was quite alright with where I was for now.

We started the session with a series of standing postures, which I could join in for the first half, and then I took a rest. The instructor said it was fine to do this and any newcomers are advised to do this anyway but they don't like you to leave the studio, as the first step is to get used to the heat, and that in itself will do your body some benefit.

Secondly, we moved on to floor poses which I found to be a little less strenuous, but again had to sit out of some, purely down to not being used to the heat in the room. I had to concentrate to synchronise the movements, and breathing in a new hot yoga environment. I was constantly sweating, and drinking water and splashing it over myself to try and cool down.

Overall, I'm pleased that I tried it out, and will continue in the New Year to reap the benefits. After the class my cheeks were fully flushed. I was very impressed with the clean products the yoga studio stocked, including natural and organic hand and body wash.

Favorite Yoga Photography

 

Tibetan Buddhist Meditation Pose

Today in Hatha Yoga we practiced something completely new called 'Tibetan Buddhist Meditation Pose'. In this pose you sit on your tail bone with your knees up and together, with your arms wrapped around your knees. Your forehead rests on your forearms. The balance within the body is incredible. I felt I could hold this pose comfortably for a few mintues and transfer all my energy inwards. Try it!