Posted in Yoga schools in rishikesh

Ashtanga – The Secrets of Yoga


ubhaya padangusthasana
ubhaya padangusthasana

Ubhaya Padangusthasana

From Dandasana, bend forward and grab your big toes with your middle and pointer finger. Firmly hook on to your toes and roll backwards.

Come to rest on your head and shoulders. Arms resting on the ground, active and reaching straight back. Keep your legs straight, toes touching the ground behind you still grabbing hold of your big toes. Push your hips up to the sky elongating your spine. Legs should be strong and active. Stay here for just one breathe before inhaling to roll up into just one breathe before inhaling to roll up into your ubhaya padangusthasana .

If you are not going into ubhaya padangusthasana B, you can instead roll up on an inhale coming into a forward bend with legs resting on the ground. Unhook your big toes and raise your spine upcoming back to Dandasana.

 

This pose is also a forward fold the helps in extending the spine. Being an inversion, blood flow to the brain is also increased

In this pose be sure not to move your head. Moving the head side to side can lead to injury of your neck

Supta konasana
Supta konasana

Supta Konasana

From Dandasana, bend your knees and grab held of your big toes hooking them with your middle and pointer fingers. As you inhale straighten your spine, look straight ahead and straighten your legs while you bring them apart and up to the sky. Legs should be straight active, spread as wide as possible. Bottoms of the feet facing the sky and toes flexed. Bend your elbows and keep shoulders rolling down and back. Uddiyana and mola bandha active. Take one breathe here before exhaling and rolling forward legs straight back come into your forward fold and hold for five breathes. Keep hooking the toes, bend the elbows, straight spine

Inhale release the toes, raise your spine straight, bring legs together and place your hands by your side for Dandasana.

Inhale release the toes, raise your spine straight, bring legs together and place your hands by your side for Dandasana.

This pose helps to open the hips and stretch the hip flexors. The pose also strengthens your care as well as stretches the hamstrings.

In this pose avoid curving your spine or contracting your shoulders. Spine should be straight and shoulders should be down away from your ears. Keep the feet flexed. This gives a better stretch in the hamstrings and protects your knees.

 

Author: Yogi Chetan Mahesh

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A national yoga organization of india offers yoga courses and retreat in Rishikesh

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