Yoga Teacher Training India Rishikesh}

Submitted by: Yogi Chetan Mahesh Ji

Virabadrasana – warrior pose

Method of asana:

Take a wide gap… 3 to 4 feet. The gap should be as wide as possible without compromising evenness of the hips, without slipping on the mat and so long as 90 degree bend is possible in front leg.

Back foot should be turned out 45 degrees and ideally the front foot is in line with the arch of the back foot, though intersecting in line with the toes is also possible.

Root down the back leg. Arch of the back foot should be lifted slightly, toes lifted. Back leg should be Active. Active calves and thighs, pushing back. Tight buttock.

This keeps your weight evenly distributed on the two feet. The front leg should be bent at 90 degrees in the final pose. Knee should NOT extend farther forward than the toes.

The front quadriceps and hamstrings should be working to draw the femur back towards the back leg. Kneecap lifted up. Front toes lifted up. Hips should be open and square to the side.

Tailbone and hips scooped. Mulla and Uddiana bandhas activated. Bring up the chest, floating rib up. Shoulders back and down, shoulder blades working towards one another.

Spine is straight. Arms are strong and stretched towards the front and back equally. Side bodies elongated. Chin is slightly down and gaze is towards the fingers of the forward arm.

Physiological benefits:

This is mostly a strengthening pose for the legs and the core. It’s also a hip opener. There is a tiny bit of balance involved. It’s a good beginners pose and relatively difficult to injure yourself in it.

Who should avoid it?

If you have knee or ankle problems, don’t hold it for a long time, though if you are doing it correctly there should not be excess weight coming onto the front knee or ankle anyway. People with high blood pressure should take precaution as with any strengthening pose.

Bhujangasana: Cobra pose

Method of asana:

Lie on belly. Extend your legs behind you with about a 3 inches gap. Press your pelvis into the floor rooting your pubis bone down. Stretch back with your legs. Active legs. Active buttocks. Place hands palm down on the ground beside the floating ribs. Elbows should be held close to the chest.

Lift your head chest and shoulders off the mat. A nice trick is to imagine your back as a wave that starts below the shoulder blades. So first bring up the upper back, then shoulders, then neck, then head. You should not be pressing down very much with your hands. Hands and arms can apply traction backwards on the mat to help bring the chest forward. Shoulders back, chest wide.

Look ahead and slightly up. Front half of body and back half should pull away from one another equally. There should be an even curve in every part of the back. Weight should be supported by the pelvis.

Physiological benefits:

This pose is a backbend and a strengthening pose. Heart opening. People with intense back pain may want to have caution with this pose, THOUGH if you do it correctly it can help to alleviate back pain by making the spine supple and curving it evenly. It is good for the abdominal organs and helps to tone then nicely.

Who should avoid it?

Pregnant women should not do this pose.

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