yoga with pragya Archives - Page 21 of 32 - Pragya Bhatt

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Pose #6 for Women – Malasana

March 6, 2016

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Today’s pose is awesome because it’s one of those poses that our bodies have been designed to do, but because of how our lifestyles have changed in the last 50 years, we’ve lost the mobility and the range of motion to perform the Malasana or the Squat. The fact that it’s taken only 50 odd years for our bodies to ‘forget’ a basic and intuitive movement is unsettling. After all, the last 50 years is a minuscule time frame in the history of human evolution. Imagine the kind of effort required to undo the effects of millions of years of evolution! POMELO_20160306192112_save

There are some contraindications for the Malasana. If you have a knee, ankle or hip injury then I would suggest that you practice with props.

Benefits of the Malasana:

Great to open up the hip joint.
Massages the abdominal and digestive organs and stimulates elimination.
Strengthens the legs, ankles and knees.
Helps in reducing back ache, even for pregnant women.
Conditions the lower body for child birth.

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Pose #5 for Women – Setu Bandhasana

March 5, 2016

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I remember when I first started practicing yoga, the Setu Bandhasana (Bridge Pose) used to be my least favourite pose. It felt really uncomfortable and even gave me a back ache sometimes. I put it down to being overweight. I thought that because I was heavy, my hands were unable to support the weight of my lower body. Of course now I know better. And now I come across so many people who don’t! So many people tell me that their arms are not strong enough or their thighs/hips/butt are/is too big/heavy which prevents them from doing this pose well. Study your technique. The key to any yogasana lies in the technique. Study your technique.

Benefits of the Setubandhasana:

Stretches the chest, neck, and spine
Strengthens the core muscles and the legs.
Enables blood flow to the brain and this helps in reducing stress and bringing about a feeling of rejuvenation and wellbeing.
Provides an excellent massage to the abdominal organs.
Massages the Thyroid gland.
Helps in reducing discomfort during
Reduces discomfort and pain during menstruation.

To avoid making the mistakes I did when practicing this asana remember to:

Evenly distribute your weight on the soles of your feet.
Push your soles into the floor evenly.
Engage the thighs and the core muscles.
Roll your shoulders back and away from your ears.
Using your legs push your chest closer to the chin.
Keep the back of your neck long and pushed against the floor.

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Pose #4 for Women – Trikonasana

March 4, 2016

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In an interview with Prannoy Roy, BKS Iyengar said that he was still working on his Trikonasana. In my yoga class we work on Trikonasana every day and the teacher always frowns in disapproval. In an interview I watched a couple of weeks ago Maty Ezraty talks about how she can judge the level of a student by how they perform the Trikonasana. Personally, the Trikonasana has a heavy influence on my practice. Some days I break into the asana with great ease. Other days (like this morning) there’s some stiffness and soreness and I creak through the asana. Maybe it’s a combination of shoulder and hip opening. Or maybe it’s the stretch along the sides of the body or the release of tension from the shoulders….but this pose makes me want to linger.

Benefits

Great for the legs and torso.
Relieves pain and tension from the lower back.
Maintains the flexibility of the spine.
Provides a great massage to the abdominal organs and stimulates them.
Good for digestion since it provides a massage to the abdominal organs.
Relieves backache, especially through second trimester of pregnancy
Helps in managing flat feet (I’ve seen it even reduce the condition).
Helps in managing and preventing osteoporosis and sciatica.

When practicing the Trikonasana, remember to:

Keep the legs straight.
Keep the chest open.
Keep the spine long and strong.
Bend the torso laterally (from the hip).
Keep the hip joint open.
Reach out with both hands.
look down if you get migraines or have a BP condition.
look down if you have a heart condition or neck pain.

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Pose #3 for Women – Parsvakonasana

March 3, 2016

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Another standing asanas which I practice almost daily basis is the Parsvakonasana or the Side Angle Pose. Usually when I practice the standing asanas, I include this one also. It gives the hip joint that little bit of an extra stretch I usually transition from the Virbhadrasana II to the Parsvakonasana.

Benefits of the Parsvakonasana:

Great to strengthen the quads, knees and ankles. Basically good for the entire leg.
Opens up the hip joint. Therefore great to massage the reproductive and abdominal organs. So useful in conditions such as PCOS/PCOD.
Alleviates menstrual discomfort by providing a relaxing stretch.
Helps in toning the sides of the body.
Great to open up the shoulders and the lungs.

When practicing the Parsvakonasana remember:

To extend the arms outwards and engage even the fingertips!
Keep the knee stacked on top of the ankle for the front leg and make sure the inner edge of the foot is pushed into the floor. (Most people tend to put their weight on the outer edge of the foot.)
Pay lots of attention to the back leg. Ensure that the back foot is pushed firmly into the floor. Make sure you tighten the knee.
Sink your hips down.
Never ever let your chest collapse! (Keep the Warrior spirit going.)

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Pose #2 for Women – Virbhadrasana 2

March 2, 2016

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Virbhadrasana 2 is another standing asana that I practice almost every single day. Just lifting my hands up and reaching out makes me feel powerful, like a Warrior. Something about this pose feels uplifting and in the final posture I always get this feeling of empowerment. As though I’m ready to face life with courage and power.

The benefits of Virbhadrasana II (Warrior II):

Expands the chest so enables better breathing. Better breathing leads to more oxygen being assimilated into the system. This leads to more toxins being flushed out. Which leads to better skin and hair, amongst other things.
Helps in treating and managing a slipped disc.
Great to stretch and tone the thighs.
Great to stretch and tone the hips (excess fat be gone!)
From personal experience I can say this helps in relieving lower backache. I instantly feel my lower back relaxing when I practice this pose.
Helps pregnant women deal with back ache!
Helps in opening up the hip joint and keeps the joint flexible and supple. So you are less likely to injure it.
Keeps the knees and ankles strong and supple as well.

A few things to remember when practicing this asana:

Open up the chest.
Relax the neck and shoulders.
Extend the hands out as much as possible, down to the fingertips.
Make sure the back knee is locked and thighs are tight.
The front thigh should be parallel to the floor.
The knee and the ankle of the front leg should be in one straight line.

And a very personal tip: When practicing this asana try to focus on the fact that this pose commemorates Virabhadra, the Warrior Shiva created to avenge Sati’s (his wife) death. Try and channelize your inner Warrior and watch how your struggles and hurdles melt away into insignificance.

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