Asana | Samatha Yoga

Child’s Pose – Balasana

Sherri Koehler — Mon, 02 Jul 2018 22:37:45 +0000

Pose of the Month: Balasana, “Child’s Pose”

Sanskrit:

Bāla – Child, infant

Bālāsana – Child’s Pose

If you’ve ever attended a yoga class there’s a good chance you’ve heard an instructor say something along these lines, “If you need a break, just go into Child’s Pose.”

While I personally do find this to be a restful pose and it feels good to my lower back, gently stretching the lower back, an area I experience chronic pain, I have many students who cannot be in this posture the way it is usually taught. For many people the advice to take a break in this posture is far from restful. Child’s Pose may well be uncomfortable for many reasons and a student new-to-yoga would be at a loss as to what to do when they do need a rest.

Students with conditions affecting the feet, ankles, knees, hips, back, shoulders, or neck might find this posture very painful; notice how many joints I listed there! Larger-bodied students might find this pose very uncomfortable. Some students have conditions where having head down is contraindicated. These are only a few examples of the types challenges people face when advised to go to Child’s Pose to rest.

With that in mind, what are the ways we can help with this. Here’s the method for going into the classic, Hatha Yoga version of Child’s Pose:

Kneel with feet touching.
Fold belly over thighs, bowing over legs and extending arms out.
Rest forehead on the mat.
Keep belly tucked in, reach hips toward heels.
lengthen through spine, ribs and arms.
Breath open the back body.

Take the Pressure Off

Consider trying a the variation where you have the big toes touching but the knees up to mat-width apart. This variation takes pressure off the belly when bowing forward.

Take the Weight Off

Use the blanket to relieve the pressure to the ankles. If the head doesn’t come to the floor easily, add a block to support the head and keep the neck long.

A blanket can also be used to support the weight at the shins, rather than on knees and shins.

Turn it Upside-down

Don’t be afraid to take an upside-down approach! Laying on the back and hugging the knees in with the hands*, either on top of or behind the knees, will give a similar stretch to the body without putting all the weight onto the joints the way kneeling does.

*A strap is also a great way to pull the legs in.

Chest Opener at Wall

Sherri Koehler — Wed, 11 Feb 2015 22:32:30 +0000

Benefits:

Opens the shoulders, triceps, underarms, and chest in the upper body.
The legs are also given a good stretch.
Tapping over the breastbone activates the thymus gland which produces 65-75% of the lymphosites in the body. Lymphosites work to consume unhealthy bacteria and viruses in the body.

Contraindications:

Injuries in the shoulders may make this a difficult pose. It may still be possible, with modification, such as keeping the arm lower.

Technique:

Stand with the hip near a wall, about 6-12 inches away.
Step the foot nearest to the wall forward and foot away from the wall back. Feet will be about 3 feet apart, similar to Vrhbdrasana (warrior) I
Bring the hand of the arm closest to the wall behind you at shoulder height or lower and spread out the fingers of the hand onto the wall.
On an exhalation bend into the front knee until an opening is felt in the chest or shoulder nearest to the wall.
Get a strong pelvic tilt, bringing the pubic bone towards the navel. This will bring additional opening to the quadriceps of the leg furthest from the wall.
Keep the chin parallel to the floor.
With the free, outside hand, lightly tap the breastbone to activate the thymus gland.
Breathe deeply for several breaths the release the arm and step forward.
Pivot around so outside now is closest to the wall and repeat steps.

Vrksasana

Sherri Koehler — Wed, 11 Feb 2015 22:11:10 +0000

Sanskrit:

Vrksa – A tree

Tree Posture

Benefits:

Strengthens the legs; thighs, calves, and ankles. Especially helps to stabilize weakness in the ankles
Stretches inner thighs and groin as well as chest and shoulders, when the arms are raised up.
Tones the muscles of the abdomen and spine
Improves concentration and sense of balance

Contraindications:

People with balance problems should perform pose with the down leg side to the side of a wall, backside against a wall or facing into a corner. This may also apply those those with low blood pressure
Those with high blood pressure should not raise the arms overhead

Technique:

Start in Tadasana
Shift weight into the left foot, spreading out the toes.
Bend the right knee and open the hip out towards the right side.
Lift the right foot and place upon the left leg, anywhere but the side of the knee, with toes pointing down to the floor.
As much as the right foot pushes into the left leg, push back into the right foot with the left leg. Extend through the right knee, as if pointing it down to the floor.
Keep the gaze forward at an unmoving point, Drishti
When balance has settled, bring the palms together at the heart center.
Hips should be even, tailbone dropping down, pubic bone move towards navel, and navel draws in and up towards the heart center.
Again, when balance is settled, raise the arms overhead on an inhalation. Biceps come by the ears, shoulders shrug down the back and little fingers turn inwards towards one another.
To release the asana bring the palms together at heart center again and step the right foot back down, into Tadasana
Repeat pose, bringing left foot up to rest upon right leg

Tadasana

Sherri Koehler — Wed, 11 Feb 2015 22:08:54 +0000

Sanskrit:

Tada – A mountain

Mountain Posture

Tadasana is the foundation for all standing postures just as Dandasana is the foundation for all seated postures.

Benefits:

Standing correctly is grounding to both the body and mind
Helps to improve posture by strengthening the back, abdomen, and legs.
May help to alleviate types of back pain aggravated by poor posture.

Contraindications:

Those with low blood pressure may need to avoid elevating the arms and/or may benefit by using a wall as a support.

Technique:

Stand with the feet either hip width apart, big toes slightly closer than heels, or touching and toes spread out.
Press towards the ball of each foot and the outside of the heels.
The outside of the feet should be parallel; check that the second toe of each foot is in alignment with the shin.
The knees and backs of the thighs should lift up, hips will contract.
The tailbone drops down towards the ground while the belly moves towards the spine and the pubic bone moves up to the belly.
When the shoulders shrug down and back the breastbone will reach upwards.
Head should rest lightly on the first vertebra, ears above the shoulders.

Variations:

If hands are extended at sides the middle finger should be in alignment with the illiotibial band
With hands extended overhead the biceps should come alongside the ears, shoulders dropping down the back, fingers spread, and the smallest fingers reaching inwards slightly.

Surya Namaskar

Sherri Koehler — Wed, 11 Feb 2015 22:07:52 +0000

Sanskrit:

Surya – The sun, a reference the the solar deity in the Vedic tradition.

Namaskar – A salutation, particularly to a deity. Comes from the root word, Namas which means ‘to bow to’ or ‘to adore’. Related to namaskarasm, a salutation to another person.

Sun Salutation

In the Vedas there are references to the many benefits of prosperity and good health gained from a daily practice of praising sun god. Physical prostrations to the sun were not only a gesture of absolute surrender, but a vehicle to maintain the health of the body.

In some of the Vedic hymns it was suggested that Suyra Namaskar be a daily practice for devout Hindus. Sun salutations are an integral part of the practice of Ashtanga Vinyasa Yoga.

Benefits:

In addition to the benefits from each posture individually, practice of Surya Namaskar also helps by energizing and warming the body, which may help to expel toxins
Vigorous nature of the series may help tone and slim the body overall
Reduces stress and anxiety

Contraindications:

People with back injuries should be careful with this pose, may want advice of physician.
Women after the third month of pregnancy, although this may vary greatly
Those suffering from high blood pressure should seek the advice of a physician
As this vinyasa is very warming people with multiple sclerosis may need to do series much more slowly in order to not feel the affects of heat in the blood.

Technique:

There are many different variations of Surya Namaskar, all share a focus of moving with the energy of the breath. In a complete sun salutation the series is done two times, alternating the movement of the first leg that is either stepped forward or back to finish a full salutation.

Classical Surya Namaskar

Begin in Tadasana with hands in Anjali Mudra
Bring the arms overhead (urdhva hastasana) on an inhalation
With the exhalation move to Uttanasana
Inhale up onto finger tips, with a flat back (Ardha Uttanasana)
Exhale, step back with one foot into a lunge (begin with right foot, second time through begin with left)
Inhale the arms overhead into a full lunge, either high or low
Exhale, step back the front foot into Plank pose and lower through Chaturanga Dandasana
Inhale up into Bhujangasana
Exhale, lifting up into Adho Mukha Svanasana and inhale through
Exhale, the first foot forward between the hands into a lunge
Inhale the arms overhead
Exhale, stepping into Uttanasana
Inhale, coming up to Tadasana, Urdhva Hastasana
Exhale, returning hands to Anjali Mudra

Surya Namaskar A

Begin in Tadasana with hands in Anjali Mudra
Bring the arms overhead (urdhva hastasana) on an inhalation
With the exhalation move to Uttanasana
Inhale up onto finger tips, with a flat back (Ardha Uttanasana)
Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
Inhale up into Urdhva Mukha Svanasana
Exhale, lifting up into Adho Mukha Svanasana and hold through 5 complete breaths
Exhale, jumping forward to Uttanasana
Inhale, coming up to Tadasana, Urdhva Hastasana
Exhale, returning hands to Anjali Mudra

Surya Namaskar B

Begin in Tadasana with hands in Anjali Mudra
Bring the arms overhead and bend knees into Utkatasana on an inhalation
With the exhalation move to Uttanasana
Inhale up onto finger tips, with a flat back (Ardha Uttanasana)
Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
Inhale up into Urdhva Mukha Svanasana
Exhale, lifting up into Adho Mukha Svanasana
Inhale first foot up between hands and up into Virabhadrasana I
Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
Inhale up into Urdhva Mukha Svanasana
Exhale, lifting up into Adho Mukha Svanasana
Inhale second foot up between hands and up into Virabhadrasana I
Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
Inhale up into Urdhva Mukha Svanasana
Exhale, lifting up into Adho Mukha Svanasana and hold through 5 complete breaths
Exhale, jumping forward to Uttanasana
Inhale, coming up to Utkatasana
Exhale, return to Tadasana, hands in Anjali Mudra

Chaturanga Dandasana

Sherri Koehler — Wed, 11 Feb 2015 22:02:52 +0000

Sanskrit:

Chatur – Four
Anga – A limb
Danda – Staff

Four-Limbed Staff Posture

Benefits:

Strengthens the arms
Develops power and mobility in the wrists
Tones the muscles of the abdomen and core

Contraindications:

Those suffering a wrist injury or carpel tunnel syndrome may be able to do pose with the use of props to help alleviate pain. Props like blocks (foam or cork so cushion is provided), foam wedges, or specially made props like “Gripitz” can be tried. If these props do not help the pose may be further modified by lowering the knees first to relieve pressure and strain on the wrists.

Technique:

Start from table position, on hands and knees. The knees directly under the hips.
With the hands directly under the shoulders spread out the fingers with each middle finger in alignment with the wrist. Press firmly through the fingers, rolling the thumb and the first finger towards one another. Shrug the shoulders down the back.
First come into “plank” pose by lengthening out through the right leg and pressing through the heel. Then lengthen out through the left leg, pressing through both heels equally with both legs straight. Push the front of the thighs into the thighbones.
Lengthen through the arms and turn inner elbows so they “face” each other.
Keeping the shoulder blades moving towards the tailbone, open across the upper back.
Neck and throat should be equally open. Extend through the crown of the head.
Draw the belly in and up towards the heart center.
Tuck the elbows in towards the body and inhale deeply.
On an exhalation bend the elbows and slowly lower the body until it is a few inches, parallel above the floor.
After holding briefly let the body lower completely to the floor.

Utthita Trikonasana

Sherri Koehler — Wed, 11 Feb 2015 19:55:35 +0000

Sanskrit:

Tri – Tri/Three

Kona – angle

(Utthita – extended)

(Extended) Triangle Pose

Benefits:

Stretches and strengthens ankles, legs, and hips
Opens the chest & shoulders
Increases flexibility in the back and spine
Improves circulation to digestive and reproductive organs
Calming to the mind which may relieve anxiety

Contraindications:

People with heart conditions may do pose with back against a wall with top arm on hip
The top arm may be kept down as well and the gaze should rest downwards, neck long, for those with high blood pressure
Head should be kept facing forward, neck long, for those with any neck injury or pain

Technique:

Start in Tadasana
Bring the finger tips in to touch at heart center, elbows out, bend the knees, and inhale.
On an exhalation either step or jump the feet 2.5 – 3 feet apart and extend the arms parallel to the floor, palms facing down, shoulders releasing down the back.
Turn the right foot out sideways to the right, 90 degrees, and press through the ball of the foot.
Turn the left foot inwards slightly to the right, 60 degrees, and press through the little toe of the foot.
Check that the heel of the right (front) foot lines up with the arch of the left (back) foot.
Kneecaps should be tightened; lifting in the quadriceps and the calves.
The tailbone drops down towards the ground while the belly lifts up to draw the ribcage in, and the pubic bone moves up towards the belly.
Inhale and extend through the fingertips. Exhale and extend the torso out towards the right foot.
When the body does not extend any further, hinge at the right hip and bend sideways toward the floor.
Rest the right hand lightly on the shin. Spread the fingers of the left hand, extending up through the arm.
Hips should be squared forward. Roll back the left hip while the sit bone of the right hip tucks under.
Open across the heart center by shrugging the shoulders down the back and keeping the torso long.
Extend through the crown of the head and keep the back of the neck & front of throat equally open, lengthened.
Eyes can continue to gaze forward or head can turn to either gaze down towards the right foot, or if it feels comfortable and the neck can stay long, up towards the left hand.
To move out of the asana press firmly into the little toe of the left foot, ball of the right foot. On an inhalation pull up towards the left hand and lift the body into an upright position. Turn both feet forward and step back into Tadasana.
Repeat pose starting with the left foot.

Variations:

In the extended version of this pose the feet are further apart and the right hand will rest, eventually palm down, on the floor.

Sukhasana

Sherri Koehler — Wed, 11 Feb 2015 19:16:50 +0000

Sanskrit:

Sukha – Ease, easy

Easy Pose (“pose of ease”)

In the Iyengar system of nomenclature, Sukhasana and Swastikasana are two names for the same pose. Swastikasana is Sanskrit for Crossed-Limbs Pose. However, a variation of Siddhasana may also be used (feet resting one in front of the other)

Benefits:

Calms the mind.
Strengthens the back.
Mild stretch to the knees and ankles.

Contraindications:

Support knees, especially for any pain or prior injury. Pose may need to be avoided for serious knee injuries.
Knees should not be higher than the hips. If this is the case the muscles in the groin will tighten up.

Technique:

When seated in Sukhasana the knees should be lower than the hips, allowing the hips to be relaxed and open. Use enough support, either blankets or a cushion to lift the body up allowing the knees to lower.
The feet may be under the knees, crossed legs, or resting with one in front of the other in a variation of Siddhasana.
Extend up through the spine from the sit bones releasing down into a support (blanket or cushion) and upwards
Stacking each vertebrae, one atop the other
The crown of the head lifts upwards
The chin tucks in very slightly in order to lengthen the neck
The shoulders should be releasing down towards the tailbone allowing the heart and chest to be open.
Arms release down with the hands resting on the legs with either open palms or the first finger brought to touch the tip of the thumb in Jnana Mudra.

Adho Mukha Svanasana

Sherri Koehler — Wed, 11 Feb 2015 19:13:19 +0000

Sanskrit:

Adho – downward

Mukha – facing

Svana – dog

Downward-Facing Dog Pose

Benefits:

If held for a longer duration energy is restored to someone who is feeling fatigued.
This pose is very calming despite the energizing effect on the body.
Relieves stiffness in the heels and shoulders, may help with arthritis in the joints.
Strengthens as well as lengthens arms and legs.
Because this pose is weight-bearing it may help prevent osteoporosis.
Lengthening of the spine may help alleviate back pain.
Good inversion for those who cannot do Sirsasana for any reason.

Contraindications:

There are really no contraindications for Adho Mukha Svanasana so much as there are modifications for various types of conditions. Modified, this pose should be accessible to most people.
Carpal tunnel, wrist injuries — may be able to do pose with hands on blocks, over rolled up edge of mat, or with hands on wall.
High blood-pressure, headache, or dizziness — head should be fully supported either on a block or a bolster
Yoga Journal online noted that women in the third trimester should avoid this pose; they are likely to err on the side of caution. Both Patricia Walden and Geeta Ieyngar note that women can do inversions throughout pregnancy so long as they feel beneficial.

Technique:

Start from table position, on hands and knees. The knees directly under the hips and the feet 6-8 inches apart.
Begin with the hands directly under the shoulders then move them forward a hand’s distance.
Spread out the fingers with each middle finger in alignment with the wrist. Press firmly through the fingers, rolling the thumb and the first finger towards one another. Shrug the shoulders down the back.
Curl the toes under and inhale deeply.
On an exhalation press through the hands and lift the hips upwards.
Lengthen through the arms and turn inner elbows so they “face” each other.
Keeping the shoulder blades moving towards the tailbone, open across the upper back. Head should be relaxed or extend through the crown of the head with neck and throat equally open.
Draw the belly in and up towards the heart center.
Hips lift and sit bones tilt upwards.
Lengthen through the back of the legs by engaging the front of the legs.
Heels project down and back, even if they do not touch the floor. Toes will eventually lift off the floor.