This tag displays the 2nd level of difficulty in yoga poses.
In a shoulder stand, the erector muscles of the spine are more active than in viparita karani. In the “lifted” version of viparita karani, the abdominal muscles play a greater role than the spinal muscles to keep the pelvis from collapsing onto the hands. In viparita karani the abdominal muscles are strongly active in eccentric […]
Viparita Karani – Inverted Pose Read More »
Another simple, yet useful practice that directly links breath and body movement, apanasana is one of the key tools of therapeutic yoga. It stimulates the upward release of the diaphragm on the exhalation, as the knees are drawn into the body. Traditionally this is done by actively using the abdominal and hip flexor muscles without
Apanasana – Apana Pose Read More »
Except for the arm position, the muscular, spinal, and joint actions of this pose are virtually identical to those of setu bandhasana. The main difference between setu bandhasana and dwi pada pitham is that dwi pada pitham is a vinyasa, a dynamic movement that is coordinated with the inhalation and exhalation. This simple, yet versatile
Dwi Pada Pitham – Two-Legged Table Read More »
Simhasana stimulates and releases a host of oft-overlooked muscles. The tongue and jaw can be thought of as the front of the neck, and cervical tension can frequently be related to tightness in these structures. Additionally, the platysma (the flat, thin, rectangular muscle that covers the front of the throat) can be tonified during simhasana.
Simhasana – Lion Pose Read More »
Rotation is automatic and side bending in the spine because of both the same of the articular facets in the vertebrae and the spiral pathways of the muscles. To keep the action “pure” lateral flexion, there needs to be a counterrotation in the rib cage. in this case, the upper ribs rotate posteriorly and the
Parighasana – Gate-Latch Pose Read More »
In camel, a mild internal rotation of the legs is recommended to keep the sacroiliac joints stable, which will favor hip and spinal extension over sacroiliac counternutation (which is what happens when this pose is felt “in the small of the back”). It can be very challenging to find a healthy extension of the spine
Ustrasana – Camel Pose Read More »
Variations include widening the knees (hip abductors), which can create a more neutral extension in the spine and make room for the belly; extending the arms overhead; clasping the heels with the hands; crossing the arms under the forehead; and turning the head to one side. Sometimes there is congestion in the front of the
Balasana – Child’s Pose Read More »
In this pose, the challenge is not the position itself, so much as its relationship to gravity. If it were rotated 45 degrees, it would just be the work of sitting vertically in dandasana (which can certainly present its own challenges). Ideally, the weight in this pose is distributed between the sitting bones and the
Navasana – Boat Pose Read More »
This pose clearly reveals how tightness in the legs can create spinal flexion. Obstacles that show up clearly in this pose are often the cause of difficulties in more complex poses, where the restrictions are less obvious. For example, tightness in the legs will affect the downward-facing dog, but in a way that can appear
Dandasana – Staff Pose Read More »
Sage Matsyenda was a renowned teacher of yoga who , according to legend, developed this pose.
Ardha Matsyendrasana – Half Lord of the Fishes Pose Read More »