YOGA POSE OF THE WEEK
Start
in a kneeling position, sitting on the heels with the feet and knees together.
This kneeing position alone can be difficult, be patient and the ankles and
knees will start to cooperate.
Raise
the arms up overhead and bring the palms together, thumbs crossed. Keep the
spine straight and the arms straight throughout the pose.
Inhale
stretch up, and exhale slowly bend forward in a straight line from the tailbone
to the fingertips. Stretch forward all the way until the forehead touches the
floor and the sides of the hands reach the floor.
Engage
the arms and straighten the elbow so much that the wrists, elbows and triceps
lift off the floor, and keep sliding the fingertips forward.
To
create a deep spine stretch, simultaneously reach the buttocks back to the
heels. Keep using the abdominal muscles and eventually the buttocks will touch
the heels throughout the pose.
With
the arms stretching forward and the hips reaching back into the heels, bring
the chin forward and away from the chest. Relax the shoulders and breath, and
enjoy the deep stretch along the back.
Hold
for 20 seconds.
Come
out of the pose the same way you worked into the pose – slowly, with the hips
reaching back to the heels and the spine and arms straight.
To
prevent the spine from rounding and buckling as you move in and out of the
pose, remember to use the abdominal muscles.
Benefits
- Helps the body and mind
to relax
- Stretches the spine and
gluts
- Stretches lower lungs
- Helps with indigestion
- Mild inversion with the
head below the heart, increasing the circulation of blood to the brain
- Strengthens the abdomen
- Tones the thighs
- Stretches the hips
- Improves the flexibility
of the scapula, deltoids, triceps and latissimus dorsi muscles
- With the forehead on the
floor it stimulates the pituitary gland, which helps to regulate the
sleep-wake cycle.
