Asana – Sarvangasana

Also known as Shoulder Stand. Sarvangasana is an all limbs pose. Sarva – Whole Anga – Body Parts Asana – Posture This Asana is difficult for a beginner, especially for women with heavy hips like myself. By using the right technique, breathing & dedication, I can now achieve this pose! Method: – -       Start by [...]

Sarvangasana (Shoulderstand)

Asana Technique My father is a 59 years old a westerner who has recently taken to yoga. He talks of his favourite teachers who he goes to for when he is feeling the need for quite meditative yoga, energy boosting yoga or damn right difficult Yoga. Now we have to remember as I stated above [...]

Asana Technique and The Lesson Plan for Twisting Posture – The Marichyasana

Back bends are delicious Forward bends are gracious Twists are delightful.   They take us into the spine rotating, twisting, squeezing, strengthening, and releasing all the tissues that lies along the midline of the body.  The effects of twists can help to release locked-up tension that occurs from daily activities at home or work. The upper body [...]

Asana technique sirsasana

SALAMBA SIRSASANA the supported headstand Sit on your knees. Lace your fingers together and set the forearms on the floor, elbows at shoulder width. Set the crown of your head on the floor, in between the bowl of your hands. Lift your knees off the floor. Walk your feet closer towards your body until you [...]

Bhujangasana, the cobra pose

1) ANATOMY:- Banda and Pranayam- Keep breathing deeply to the abs region using Ujjai Breath and lock the Muladhara. BHUJANGASANA (Cobra Pose) boo-jang GAHS-anna bhujang = serpent (bhuja = arm or shoulder + anga = limb) Classification and Level:- Basic prone backbending pose Joint Actions Spine extention; sacrum counternutation; hip extension, internal rotation, adduction; knee extention; [...]

Asana Technique — Urdhva Dhanurasana

Asana Technique – Urdhva Dhanurasana Basic Joint Positions – The shoulders flex and abduct. – The elbows extend. – The forearms pronate. – The wrists extend. – The hips extend, internally rotate, and adduct. – The knees extend. – The feet pronate. – The trunk extends. Muscles 1. Temporarily activate the hamstrings to extend the [...]

Themed Class: Getting into Hanumanasana (Monkey Pose)

Themed Class: Getting into Hanumanasana (Monkey Pose) 10 mins – Warm-Up & Stretching 15 mins –  10 sets Sun Salutations  variations for each set: Virabadrahsana I, II, low lunges, standing splits, trikonasana getting into the pose” width=”200″ height=”120″ /> Getting into Hanumanasana 15 mins-  Low lunge – push hips forward, hands raised up straight, [...]

Technique for Uttanasana (standing forward bends)

For a start, the first challenge to beginner who is not so flexible will be the forward bending. The techniques illustrated below will help to improve the flexibility for forward bending more efficiently. The technique of getting into Uttanasana (Standing forward bends pose): 1. Stand in Tadasanan (mountain pose). 2. Inhale, rise both arms high [...]

用下犬式檢測倒立

倒立，是許多瑜伽人想要突破的關口，但有個簡單的體位法可以得知身體是否準備好了沒，那就是鼎鼎大名的adho mukha shvanasana下犬式，下犬式做得好不好又和serratus anterior前鋸肌有關聯，所以可以得出以下聯想   倒立＝＞下犬式＝＞前鋸肌   在做下犬式時，拿一條繩子從腕關節(Wrist joint)到股骨大轉子（GT,great trochea） ，仔細看一下肩膀與繩子的關聯。   第一張圖，很明顯地看出，肩膀無法往下沈，遠離耳朵，反倒全擠在肩頸的位置，這表示有圓背的傾向，根本不用考慮要不要做倒立，答案是：絕對禁止，因為肩膀尚未準備好。   第二張，Perfect, right? Maybe，可能可以，但未置可否。我一直以為這是最完美的下犬式體位法，當然，也可以造就出最完美的倒立式。   第三張，Headstanding? Of course.能做到頭碰地的下犬式才能為倒立做準備，因為這意謂著，兩側肩胛骨可以分開並滑入兩側肋籠，這正是因為啟動前鋸肌，令其收縮之故。這個動作也正是為pincha mayurasana(peacock孔雀式)做準備。   前鋸肌是一塊很特別的肌肉，當一般人在做plank pose棒式時，背上的翅膀會跑出來就表示，棒式是用手在撐，根本沒做到深層的呼吸，要吸到前胸後背都要充塞氣，才算是真的有在吸氣，此時起點附著在肩胛骨內面內緣的前鋸肌一收縮，會將終點第三至第八肋骨會往上提起，令肩胛骨貼著背部往兩側滑開，仔細看背部，是平的，整個上背部不會往脊椎中間沈陷。從側面看,很像一個鋸子,此為命名的由來. 啟動前鋸肌，同時啟動前胸的胸小肌，在吸氣時，提起第三四五對肋骨，這才是ｏｋ的。由此可知，這兩塊肌肉都是吸氣肌，也就是在呼吸時，扮演著提高吸氣效率的肌肉。訓練前鋸肌的方法很簡單，先做四肢跪地的貓式，吸氣時，頭上揚，上背拱起，吐氣時下巴抵胸口，肩胛往中間集中，注意，只有上背部，不要用到下背部的曲線。吐氣是真的有用下腹的力量同時又能稍稍運用mulabandha根鎖的力量，才算是真正有在吐氣。重點在內核心的力量。 要做到第三張的姿勢，很難，前提是：不能下壓肩關節，但必須令背部的龍骨沒入體內.綜觀三張體式，以第二及第三張最佳，但以第三張為優，表示身體已經準備要迎接Shirshasana倒立。理由是，倒立時，全身的重量不會直接落在頸椎上，而是由肩部及上半部的肌肉如：前鋸肌和闊背肌斜方肌等等共同作用，讓身體維持在一個平衡的狀態，所有的能量都能向中心集中。 在瑜伽的觀念裡，凡事講求平衡，不特別去強化某個部位，正面與背面的能量都必須相對。在完成倒立時，在那當下，心是放鬆的，全身的肌肉也僅是處在最低水平的作用，絕不是死命地去完成倒立，那真的會對腦血管造成極大的壓力，有可能會中風或是頭爆青筋，眼睛充血。   倒立，最剛開始時，其90%重量會分布在手臂上，10%在前囟（同「信」發音）門，就位在百會穴前二三指的位置，練久了，就會逐次反轉變成重量是在前囟門，手臂撐地反倒陪襯。倒立的學問很多，下犬式会是一個簡單測試的方法。

Utkatasana: Maybe not the most comfortable Chair!

Utkatasana - ( pronounciation: OOT-kah-TAHS-anna) Utkatasana is commonly referred to as “chair pose” since it resembles a person seating in an invisible chair ; however, to understand the depth of this pose, is important to understand the meaning behind the name.  “Utkatasana” is derived from the Sanskrit words: “Utkata” which means “fierce”, “powerful”, “uneven” and “Asana“, which mean [...]