Downward Dog is a fantastic posture that stretches you from head to toe, literally.
Start with your knees and hands on the floor, hip and shoulder length apart. Lift your hips up first and relax your head down. Once there, bring your knees into your chest and then straighten the legs and bring the heels down to ground.
Bending the knees to the chest forces the hips up and and opens the lower abdomen.
Even if you can’t get your knees to your chest, just the attempt itself will make the stretch deeper and more rewarding. While in this posture visualize a rope that goes from your tailbone to the ceiling and another one that goes from the top of your head to the floor.
Keep your shoulders pointed towards your hips and don’t let them scrunch up to your ears. Open your fingers wide and keep the focus on bringing your heels down and your hips up.
At first glace, Sirsasana appears to be an advanced posture, but relax, the thing that holds most students back from this posture is fear. Overcoming the fear associated with begining this posture is extremely rewarding and grants a student access to all the other many benefits connected to this posture.
So first, breathe and relax. Use a wall to provide you with safety and confidence.
Second, kneel in front of a wall and measuring the distance between your arms by bringing your palms to your elbows and then bringing them out in front of you to form a triangle. Third, Interlace your fingers, thumbs up.
Fourth, place the top of your head in the space between your hands. Lift your hips and walk forward until you feel the tips of your toes come off the ground.
Five, find your balance and then bend your knees to your chest. Use those lower abdomen muscles and tilt your pelvis forward (away from the wall) to bring your thighs and then your calves up into the air. Focus on keeping the pelvis tucked forward to keep tension out of the lower back and your shoulders away from your ears, pushed towards your hips. This will keep tension out of the neck and strengthen the shoulder girdle.
Finally, once you feel comfortable here, slowly bring your legs straight up. Most students find this final posture to be easier to hold than the fifth step. Once here, close your eyes and relax your breathing. Believe or not, this is a posture of relaxation. Start with remaining in this posture for 10-20 seconds. Build up to 60 seconds. Once you can hold the posture for 5 minutes you are probably ready to try various Sirsasana sequences.
You either love or hate this pose, depending on your flexibility. However, no matter what your level of flexibility is, this posture is useful for bladder control, diabetes and the removal of excess fat. Read here to learn more about the benefits of Paschimottanasana.
To begin, sit up straight with your back straight and pelvis tilted forward. If you can’t sit straight with your legs in front of you (this is common if you have tight hamstrings), use a blanket or pillow to tilt your hips foward and straighten your back.
Lift your arms and hands above your head and slowly bend forward from the hips, not the back. Depending on your flexibility, you may not go very far. That is okay. Let your hands rest next to your hips, on your thighs or knees. Wherever your limit is. If you desire you can also use a rope or belt situated in the arches of your feet to pull yourself forward more. Just keep your elbows out and your back straight as your bend forward.
However, if you are able, first try and bring your fingers to your toes, than the arches of your feet. If you feel comfortable there, turn your palms out and grab your wrist.
No matter where you end up in the posture, be sure to breathe as the breath itself acts a force that stretches the muscles in your abdomen and back. Close your eyes and see where you feel the pressure increase and decrease as you breathe in and out.
Matsayasana also known as the fish pose because it kind of looks the way a fish does when it is flopping around out of water…but don’t let that discourage you from the benefits of this posture. Like Sarvangasana, this posture works on the thyroid but also opens the heart chakra while also helping to alleviate breathing problems such as asthma. The secret is to breathe deep into the belly and then the chest.
Rest in Savasana, and bring your arms under your body. Palms down and touching, elbows straight. Extend the arms and hands to the back of the knees. Inhale and bring your head up and come forward bringing the weight of your body onto your elbows. Let the head drop back and slowly allow it to rest on the floor. Use the muscles in your shoulder girdle to lift your chest up and remove tension in the neck. Breathe deep and attempt to stay in the posture for as long as you did Halasana.
Halasana is fantastic for relieving lower back pain and for calming the mind. Read here for more benefits. Halasana follows Sarvangasana. It is recommended that Halasana is done for half the time as Sarvangasana, but this is a general recommendation. As always, listen to your body. If it feels good, stay in it longer, if there is pain, come out of it sooner.
From Sarvangasna, allow your legs to fall behind you. If you were unable to lift your legs over your head in Sarvangasana, just bring your legs to your chest and keep the bolster under your hips. Use your hands to pull your legs against your chest to increase or decrease the stretch.
Pay attention to your neck and let your legs stop where they want to. Do not force this posture. If your toes touch the ground, you can bring your hands down to support you. Focus on trying to bring your heels to the ground and your hips up. It is common to see a rounded back and collapsed hips in this posture, but try and maintain a straight back and elevated hips. You’ll notice a difference in the stretch and it takes the pressure off the neck.
Breathe deep and from the belly. Close your eyes and stretch a bit further with each exhalation, but keep your back straight. At the end of the posture, SLOWLY come down with palms facing down. If this is difficult, place your hands above your head to help counter your body weight and allow yourself to come to the floor slowly.
Variations:
Once you get the basic Halasana down and the flexibility in your back increases, feel free to try the following variations out. Just be sure to listen to your body and don’t push yourself behind your limits. Yoga is about accepting and relaxing into a challenge, not force.
If you feel comfortable in Halasana, allow your knees to come down next to your ears. Bit by bit bring the knees closer to your shoulders until they touch. Congratulations you have just completed Karnapidasana!
If Karnapidasana is easy, allow yourself to go a bit further by bringing your hand underneath your head and over your calf muscles. Interlace your fingers and remember to breathe.
Finally, if you can succeed in the above postures without issue, you may be ready to bring your knees behind your head. From Halasana, after stretching your back and attempting to bring your heels to the floor, bend your knees and slowly allow the weight of your bent legs to come down and rest on the floor. Your knees should be touching the crown of your head. Pay close attention to your body here and come out VERY slowly the moment you feel any pain or discomfort.
Sarvangasana is a fantastic posture that gets the feet up and over the head and as a result recycles blood from the feet back to heart, aids in digestion, helps to tone the abdomen and due to the pressure around the neck, also activates the thyroid gland which can help reduce anxiety and regulate metabolism and sleeping patterns. Read more about the psycho/physical benefits of Sarvangasana here.
The secret to this posture is the breath. Once you are up in the air it may be difficult to think about breathing, but attempt to breathe deeply and slowly. Bring attention to the throat and then the belly to get the full benefits of this posture.
The first step of Sarvangasana requires you to lay down in Savasana with palms facing downward. Bring feet and legs together and with the inhale bring knees to the forehead. Support the body with the palms of the hands, fingers pointed towards the spine. Try and bring the elbows in and the palms close to the shoulders.
Find your balance here first.
Once you feel comfortable here, inhale and lift the legs up into the air. Bring the pelvis forward (towards your face) to straighten yourself and utilize those abdomen and glut muscles to find a comfortable position and to maintain your balance.
Breathe deeply and slowly into the belly and try to relax into the posture.
If you can’t lift your legs just yet, don’t go straining your neck trying to. Just remain in the first part of the posture with your knees to your forehead. You are still in an inverted position and your thyroid is still being activated. If getting your knees to your forehead is too much, feel free to use a wall to rest your legs on and a bolster to lift your hips. Let your arms rest by your side or over your head.
Once you can get your feet and hips up in the air and aligned you may be ready to bring your hands down to the ground and maintain your balance this way.
Take it one step even further and try to balance first with one hand, and then with no hands. Feel your abdomen activate. No strain in the neck. Bring the weight of the body over the shoulders and remember to breathe!
Goode Yoga 