Folding forward - I bow to...

This is the second part of the Sun Salute series written for Families Online on the 17/04/2011 3:55 pm

 

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I am enjoying April. We have had some beautiful summer days, some very changeable days and are sure to get some April showers too. But every cloud has a silver lining and we are continuing our celebration of the Sun through the practice of Surya Namaskaram - the sun salutation. For a full yoga practice or shorter sunsalutes session please visit http://anjayoga.podbean.com for FREE and £4.99 audio classes - and even better join a class!

Standing Forward Bends

Having a firm foundation in your mountain pose (tadasana) is the perfect starting point for our forward bends. Basically you aim to literally fold forward from your hips keeping both legs and spine long and strong just like your tadasana. But most of us have either very tight hips or hamstrings (muscles at the back of our legs) and we suffer with tension in our back. Suddenly coming into a forward bend can seem rather challenging. However in yoga there are always modifications and you always work with your body and how it feels at that present moment.

Let’s start:

From mountain pose with the arms above your head exhale and - with a straight spine - hinge from your hips. Think of lengthening the heart forward. Bring your fingertips to the floor or place them on blocks next to your toes. If your hands do not reach the ground bend your knees. In fact bend your knees so much so your belly touches your thighs. This way you are not over-stretching your spine making your back vulnerable to injury or strain. Your are now in Uttanasana (translated as ‘intense stretch’).

The half way point - extend your spine:

On an inhale extend your chest to ‘half-forward bend’ (Ardha Uttanasana). Now your spine is complete straight (within its natural curves). Your finger tips are resting on the floor or on your shins. Think of creating space between your pubic bone and your navel - and from your naval to your heart. Exhale as you fold into your standing forward bend once again.

Moving with the breath - follow the flow.

For a few breathes move between your Uttanasana and your Ardha Uttanasana.

• From tadasana inhale - raise your arms above your head.
• Exhale - hinging from your hips fold into your standing forward bend. Bend your knees if appropriate.
• Inhale - extend your heart to a half forward bend.
• Exhale - fold forward.
• Inhale - repeat into your half forward bend
• AND either continue between your two forward bends
• OR exhale, take your hands to your hips keeping a straight spine

then inhale up to standing with a straight back - tadasana.

As always have fun, follow your breath and listen to your body.

If you have any injuries, medical conditions or any health concerns or if you are pregnant or a new mum please speak to a yoga teacher or health professional before starting a new exercise programme. Vvisit www.yogaembodied.com for further details on yoga and ayurveda.

Anja is yoga teacher specialising in Vinyasa Flow (all levels), Pregnancy Yoga and Postnatal Yoga..

She has a BSc and PGDip in Ayurveda from Middlesex university. This qualifies her to practice as an Ayurvedic practitioner, advising on herbs, lifestyle, diet as well as giving body treatments including massage.

Visit www.yogaembodied.com for further detail and to sign up for her newsletter. You can also find herinfo@yogaembodied.com, Twitter (twitter.com/anjayogini) and Facebook (www.facebook.com/yogaembodied)

The Warrior Dance

I trust you have embodied some of the strength and assertiveness of the Goddess Warrior Durga during your practice of the Warrior pose sequence discussed in the previous blog entry. Maybe you want to experience the flow, instructions and creative sequences with other yogis and yoginis? You can join my classes in Streatham on Tuesdays and Thurdays at 8pm and they are for all levels. Pregnant yoginis can join the prenatal classes at 6.30pm or Fridays at 1pm in Chelsea... There are more classes in the near future, including in the Parson Green area, so do look on my website (www.yogaembodied.com) and sign up for the newsletter.

Now, we will continue with the openness and strength which we felt in our Warrior Pose Two and play a little. Revisit the description for this pose and feel proper grounded and strong.

Have your right knee bend and your toes pointing in the same direction as your knee. Left leg is straight and strong. Hips are squared and spine lifting out of your pelvis - arms radiating to the side. Take a few breathes.

Come into Extended Side Angle Pose by bringing your right forearm to the right thigh. Stretch all the way from your left outer edge of your foot to the left fingertips reaching your left arm above your head. Create lots of space in your ribcage to breathe. The Extended Side Angle Pose needs as much power as your Warrior Poses. Keep your legs as a support for your torso. Be very aware that your do not collapse into your right shoulder try instead to lift and rotate your chest upwards towards the sky. This is a beautiful pose which opens the hips with your own strength, it creates space in your ribcage to breathe better and requires firm and strong legs. When you are ready inhale back into your Warrior Two.

From Warrior Two slide your left hand down your left thigh as your lift your right arm upwards into Side Warrior. Once again your legs are strong and supportive allowing a lift through your chest. Let your shoulders relax and encourage your heart to face upwards. There is no pressure in your left hand - it is just guiding the movement and openness of the pose. Come out of this pose back into your Warrior Two.

Now dance your warrior dance. Either enjoy a few breathes in each pose or proceed with continuous movements co-ordinated with your slow and relaxed breath. Exhale to Extended Side Angle Pose and inhale lift into your Side Warrior then let your out-breath move you to Extended Side Angle and continue this flow of movement and breath. When your are ready change sides.

Gently warm up before this sequence and familiarise yourself with the yoga practice by joining a few classes or see a qualified teacher. Maybe start with some Sun Salutations, lunges and do your Warrior sequence and finish by resting in Shavasana or Childs Pose. If you have any health concerns please speak to your medical adviser or your yoga teacher. Have look at a Sun Salutation HERE.

The Warrior Dance

I trust you have embodied some of the strength and assertiveness of the Goddess Warrior Durga during your practice of the Warrior pose sequence discussed in the previous blog entry. 

 

Maybe you want to experience the flow, instructions and creative sequences with other yogis and yoginis? You can join my classes in Streatham on Tuesdays and Thurdays at 8pm and they are for all levels. Pregnant yoginis can join the prenatal classes at 6.30pm or Fridays at 1pm in Chelsea... There are more classes in the near future, including in the Parson Green area, so do look on my website (www.yogaembodied.com) and sign up for the newsletter.

 

 

Now, we will continue with the openness and strength which we felt in our Warrior Pose Two and play a little. Revisit the description for this pose and feel proper grounded and strong.
Have your right knee bend and your toes pointing in the same direction as your knee. Left leg is straight and strong. Hips are squared and spine lifting out of your pelvis - arms radiating to the side. Take a few breathes.

Come into Extended Side Angle Pose by bringing your right forearm to the right thigh. Stretch all the way from your left outer edge of your foot to the left fingertips reaching your left arm above your head. Create lots of space in your ribcage to breathe.

The Extended Side Angle Pose needs as much power as your Warrior Poses. Keep your legs as a support for your torso. Be very aware that your do not collapse into your right shoulder try instead to lift and rotate your chest upwards towards the sky. This is a beautiful pose which opens the hips with your own strength, it creates space in your ribcage to breathe better and requires firm and strong legs. When you are ready inhale back into your Warrior Two.

 

From Warrior Two slide your left hand down your left thigh as your lift your right arm upwards into Side Warrior. Once again your legs are strong and supportive allowing a lift through your chest. Let your shoulders relax and encourage your heart to face upwards. There is no pressure in your left hand - it is just guiding the movement and openness of the pose. Come out of this pose back into your Warrior Two.

Now dance your warrior dance. Either enjoy a few breathes in each pose or proceed with continuous movements co-ordinated with your slow and relaxed breath. Exhale to Extended Side Angle Pose and inhale lift into your Side Warrior then let your out-breath move you to Extended Side Angle and continue this flow of movement and breath. When your are ready change sides.

Gently warm up before this sequence and familiarise yourself with the yoga practice by joining a few classes or see a qualified teacher. Maybe start with some Sun Salutations, lunges and do your Warrior sequence and finish by resting in Shavasana or Childs Pose. If you have any health concerns please speak to your medical adviser or your yoga teacher. Have look at a Sun Salutation HERE. 

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