Variation Revolved Chair pose - Parshva Utkatasana
Balance Alliance Challenge with @Cyogalab
- “Parivrtta” — meaning “revolved”
- “Utkata” — meaning “powerful” or “fierce”
- “Asana” — meaning “pose”
A simple pose with many benefits:
- Strengthens the hip flexor muscles, the front of your thighs, the adductor muscles of your inner thighs and the gluteus muscles of your hips.
- Strengthens and stretches your calf muscles.
- Opens your chest, shoulders, and upper back.
- Improves the range of motion in your ankles.
- Increases proprioception (or the sense of position in space) in your feet.
- Traditionally thought to stimulate your abdominal organs and your heart.
- Low Back Pain - Only go as deep into the pose as you can while still maintaining your natural lumbar curve. Stop before your low back flattens or rounds backwards. Continue to draw in the lower belly to support your spine.
- Shoulder Injury – Only move within your pain-free range, stopping before your ribs jut forward, and keep the arms shoulder width apart.
- Neck Pain / Dizziness - Do not look up towards the hands. Instead, look straight ahead.
Chair Pose Twist can strengthen your thighs and bring great flexibility to your spine. To deepen or lighten the pose, try these simple changes to find a variation that works best for you:
- If you’re having trouble balancing, stand with your feet hip-distance apart. Work toward standing with your feet together and pressing your thighs firmly against each other.
- If you have shoulder pain in this pose, bring your palms together in prayer position, resting your thumbs at your sternum. Press firmly across your palms and broaden across your collarbones. Twist only as far as your shoulders and spine will allow without pain.
- If it hurts your neck to gaze upward, turn your gaze to the floor, instead.
- If your spine and shoulders are not flexible, or if you have a larger stomach or chest, it can be difficult to place your fingertips on the floor to the outside of your opposite foot. Instead, place a block to the outside of that foot and rest your bottom hand there. Alternatively, you can bring your fingertips to the outside of your same-side foot, or on a block next to the same-side foot.
- Learning to balance your weight in the heels can be tough at first. Try practicing the pose near a wall. Stand with your back a few inches away from the wall. As you bend into the pose, your tailbone should just slightly be supported by the wall, teaching the correct weight distribution.
- For a deeper challenge, lift onto the balls of your feet with your knees bent. Then, practice the pose while keeping your heels lifted.
- To help increase your thigh strength and body awareness in the pose, squeeze a yoga block between your upper thighs.
Variation Handstand (Adho Mukha Vrksasana)
InLoveWithYoga2016 Challenge @lorenlotus @kellypenderyoga @altaregoapparel
In yoga, the Adho Mukha Vrksasana is also known as, the handstand pose or the tilted tree pose. In this yoga asana, solely the hands support the entire weight of the body.
Although this is not a very easy asana for beginners, they can master it with regular practice. It is therefore advisable that beginner’s practice this asana under the guidance of a trained yoga expert so that falls and injuries are avoided.
- Calms the brain and brings extra blood flow
- Improves circulation
- Contributes to increased immunity
- Strengthens arms and shoulder muscles
- Opens the shoulders
- Encourages skill in balancing
- Avoid this pose completely with high blood pressure, and/or heart conditions and during menstruation
- Exacerbates most headaches
- May aggravate injuries to wrists, elbows, shoulders, neck and lower backs
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