Weekly Poses

Parsvottanasana

Parsva - meaning ‘side’ or ‘flank’
Ut - meaning ‘intense’
Tan - meaning ‘to stretch’
Asana - meaning ‘pose’

This pose stretches both sides of the truck equally, and at the same time. It stretches the hamstrings and the shoulders. A tricky pose initially, which helps improve balance, stimulates the abdominal organs, and improves digestion.

With the hands in Namaskarasana, draw the shoulders and the elbows back. Keep the big toe of the leading leg planted firmly on the ground and turn the thigh of the leading leg from inside out. Keep both hips level then extend the trunk forward and rest the head on the leading leg shin. Keep both legs firm.

Parvatasana in Virasana

Parvat - meaning ‘mountain’
Asana - meaning ‘pose’
Vira - meaning ‘heroic’ or ‘brave’

Sitting in Virasana stretches the thigh muscles, revives tired legs and helps improve flat feet. Practicing this pose, with the arms in Parvatasana, strengthens the muscles of the shoulders, opens the chest and stimulates the lymph nodes in the armpits, neck, and between the lungs, boosting the immune system.

Come into Virasana from a kneeling position. Place a block or blanket between the feet, bringing the knees together, feet apart. Draw the flesh away from the calf muscles as you sit down between your feet. Press the outer edges of the feet and the shins down to the floor, activating the legs. Draw your front ribs back and left the sternum. Interlock your fingers and raise your arms above your head pressing the palms to the ceiling. Draw your shoulder blades down your back ribs and breathe. Change the interlock of your fingers and repeat. Come out of the pose and sit in Dandasana to open the backs of the knees.

Prasarita Padottanasana

Prasarita - meaning ‘spread out’
Pada - meaning ‘foot’
Uttan- meaning ‘extended’
Asana - meaning ‘pose’

This pose stretches the backs of the legs - the hamstrings, calves, glutes and lower back. It tones the abdominal organs and is a preparatory pose for Sirsasana (head balance).

Jump or step your feet wide apart. Place your hands on your hips, press the four corners of your feet firmly into the floor and lift the inner and outer arches. Grip the outer hips in, and roll the elbows back, drawing your shoulder blades down your back ribs. Lift the gaze of your eyes and lengthen the front of your body.

Extend from the hips, lengthening your sternum and the crown of your head forward. Stretch your sitting bones back and lift the fronts and backs of the legs. Draw your belly back towards your spine.

Fold forward from your hips, releasing your hands to the floor, while still maintaining the length in the front of your body. Draw your forearms towards each other, keeping your wrists and elbows in line with your shoulders. Keep your legs active. Take a few breaths here, then come back up by walking your hands forward and raising your head and chest until it’s parallel to the floor. Grip your outer hips and lift up to an upright position. Jump or step your feet back together.

Salamba Sirsasana

Salamba - meaning ‘supported’
Sirsa - meaning ‘head’
Asana - meaning ‘pose’

Headstand, known as the King of Poses, is one of the most important asanas. Regular practice ensures a fresh supply of blood to the brain, the pituitary and pineal glands, which boosts our thinking, our growth and our health. It improves our quality of sleep and stimulates our immune system.

Interlock your fingers behind your head, elbows shoulder width apart. Press the forearms firmly into the floor and rest the crown of the head on the floor, keep the back of your neck long. Lift your shoulders away from ears. Raise your legs and stack your shoulders, hips, knees and heels above the elbows. Breathe.

Supta Virasana

Supta - meaning ‘reclined’
Vira - meaning ‘hero’
Asana - meaning ‘pose’

Supta Virasana gives an intense stretch to the quadriceps. Regular practice strengthens the arches of the feet and is reported to be a cure for flat foot. For those who spend all day standing, it helps revive tired legs. The openness of the abdomen improves digestion and allows it to function better.

Start by kneeling in Virasana with the knees together and the hips between the feet. Use support under your hips if you are unable to sit on the floor. Press all of the toes, including the little toe, down to the floor. Draw the outer knees towards the floor and press the shins down firmly. Recline backwards, first onto your hands, then your elbows and finally your back. If your knees lift from the floor, or it is causing you discomfort, come back up and place supports under your back.

Once in the pose, press the toes, shins and the roots of the groins down to the floor. Lengthen the mid buttocks to the backs of the knees and press the front hip bones to the heels. Allow the abdomen to recede to the spine. If the shoulders are close to the floor, take your arms above your head. Lengthen the sides of the chest, and the knees away from you.

Supta Baddha Konasana

Supta - meaning ‘reclined’
Baddha - meaning ‘bound’
Kona - meaning ‘angle’
Asana - meaning ‘pose’

Supta Baddha Konasana stretches the inner thighs, groins and knees. It opens your hip flexors and releases muscle tension. This asana soothes the digestive system, perfect if you’ve over-indulged this Christmas. It relieves menstrual pain and helps if suffering from menstrual, kidney or prostrate pain.

Lie in the centre of your mat, shoulders releasing down to the floor. Bend your knees and bring the soles of your feet together, and your heels to your pelvic region using your hands, or place a belt around your knees and hips to keep your heels close to your bottom.

Draw your belly button back towards your spine and lengthen your tailbone to your heels. Grip your outer hips, and draw your outer knees to your outer hips, to release your inner groins.

If your knees are high, place some supports under your thighs to support your legs.

Relax and enjoy this pose. It’s a joy to be in!

Ardha Chandrasana

Ardha - meaning ‘half’
Chandra - meaning ‘moon’
Asana - meaning ‘pose’

Ardha Chandrasana tones the lower spine and strengthens the leg muscles. Regular practice improves balance and coordination, and is of immense benefit when practiced against the wall, if menstruating.

From Tadasana, step into Trikonasana to the right. Bend your right leg, and reaching forward, place your right hand on the floor (or on a raise) about 30cm in front of your right little toe. At the same time, step your left foot further forward, closer to your right. From this position, exhale and raise your left leg. Straighten both legs and stack your hips on top of each other. Raise your left arm up, opening the chest, and balance.

If you find it difficult to balance, practice against a wall. If you are unable to straighten your standing leg, place your hand on a raise.

Paschima Namaskarasana

Paschima - meaning West, or back
Namaskara - meaning greetings
Asana - meaning pose

Paschima Namaskarasana is a good pose for opening up the shoulder joints. It makes the muscles in the shoulders and wrists more flexible, which is very beneficial if you spend most of your day working on a computer or driving. It opens the chest and improves breathing.

From a standing, or seated position, bring your arms behind your back and press the palms together, fingers pointing up towards the base of the skull. Slide the little finger side of your hands up between your shoulder blades. Keep pressing the palms, the knuckles and the thumbs together. Roll your shoulders back, and draw your front ribs back. Lift your sternum.

To come out of the pose, release your hands and stretch your fingers down to the floor. Try not to shake your hands. If you find it difficult to press the palms together, hold on the elbows instead.

Virabhadrasana 1

Vira - meaning ‘hero’
Bhadra - meaning ‘friend’
Asana - meaning ‘pose’

Virabhadrasana 1 strengthens your shoulders, arms, legs and back. Regular practice opens the hips, chest and lungs and improves balance. As a gentle back end, it also energises your whole system.

From Tadasana, jump or step your feet wide apart, arms extended out at shoulder height. Turn your back foot well in, and turn your right foot and thigh out completely, bringing both hips to face in the direction of your front foot. Press the outer back heel firmly down and straighten the back leg. Raise your arms above your head, bend your right leg at the knee bringing your thigh to be parallel to the floor. Keep the right knee above the right ankle. Lengthen the tail bone to the floor, lift the lower abdomen off the top of the right thigh. Lift the belly button, lift your chest and lift the gaze of your eyes. Relax your shoulders.

Padangusthasana

Pada - meaning ‘foot’
Angustha- meaning’thumb’
Asana - meaning ‘pose’

Padangusthasana stretches the hamstrings and calves. It stimulates the liver and kidneys, and improves digestion. It can help relieve the symptoms of menopause, migraines and insomnia.

From Tadasana, inhale and raise your arms above your head into Urdhva Hastasana. Exhale and extend forward, bringing your hands to the floor. Take hold of your big toes with your thumbs on the outer edges of your feet, and the first two finger underneath your big toes. Bring your thumb and forefinger together to seal the grip.

Raise your chest, as if you were coming back into #tadasana, and lengthen your sternum away from the floor. Lift the thigh muscles and the hamstrings, then bend your arms at the elbows and draw your trunk towards the fronts of your thighs. Keep the front of your truck long. Hold your final position for a few breaths then inhale and come back to #tadasana.

If you can’t reach your toes, use a belt under your feet and work on straightening your legs and lengthening the sides of your chest and trunk.

Chair Ardha Chandrasana

Ardha - meaning ‘half’
Chandra - meaning ‘moon’
Asana meaning ‘pose’

Benefits of this pose include strengthening of the thighs, ankles, buttocks and abdomen. It opens the chest while lengthening the spine. It actively stretches the hamstrings, ground and calves. It improves your balance, and is an excellent pose to practice while on your menstrual cycle.

Using the chair brings greater stability to the pose, allowing you to focus on your balance and alignment.

Come into the pose from Trikonasana, then bend your leading leg, step your back foot in and place your forearm on the chair seat. Straighten your standing leg and raise your back leg, lifting from the inner thigh. Pin the standing leg big toe to the floor and draw the standing leg buttock forward. Lift the kneecaps in both legs. Stack the hips on top of each other, raise your top arm and enjoy the freedom this pose brings.

Pose of the Week