yoga:
pose
Benefits: Strengthens legs; stretches inner thighs, hips, groins, shoulders, chest; lengthens spine
Helps: A scattered mind, poor balance, grace
1. Begin in mountain pose (tadasana).
2. Step your feet widely apart. Turn your right leg out 90 degrees and your left leg in 45 degrees. Raise your arms out to the sides at shoulder height, parallel to the floor. Look to your right and bend your right knee to 90 degrees, coming into warrior II pose (virabhadrasana II).
3. From there, place your right hand on the floor inside your right foot, pointing your fingertips the same direction as your toes. Press your right shin and your right arm into each other. Reach your left arm up, then extend it overhead to your right with the palm facing down. Gaze up under your left arm at the ceiling in extended side angle pose (utthita parsvakonasana).
4. Lower your left arm behind you, bending the elbow to place your left palm on your right thigh. Lift your right hand and reach it under your right thigh, interlacing your hands behind you. Keep your gaze on the ceiling. Hold for two breaths.
5. Turn your gaze to the floor. Straighten your right leg and step your left foot in to about 18 inches from your right foot. Fold forward and look up at the ceiling. Hold for two breaths.
6. Turn your gaze to the floor. Bend your right knee and lift your right leg, keeping the knee bent. Straighten your left leg, coming to standing. Straighten your right leg toward the ceiling. Flex your foot. Hold for two to five breaths.
7. To come out of the pose: Bend both legs and lower your right leg back to the floor. Your feet should be about 18 inches apart again. Fold forward and look back at the ceiling. Hold for two breaths.
8. Look at the floor. Release your hands, wrap your forearms around your shins, and hold your left wrist with your right hand behind you. Fold forward and hold for two breaths.
9. Place your hands on your hips and return to standing, keeping your spine straight.
10. Repeat on the other side.
Last updated: January 3, 2010
YOGA POSE: BIRD OF PARADISE
Bird of Paradise Pose
Benefits: Strengthens legs; stretches inner thighs, hips, groins, shoulders, chest; lengthens spineHelps: A scattered mind, poor balance, grace
1. Begin in mountain pose (tadasana).
2. Step your feet widely apart. Turn your right leg out 90 degrees and your left leg in 45 degrees. Raise your arms out to the sides at shoulder height, parallel to the floor. Look to your right and bend your right knee to 90 degrees, coming into warrior II pose (virabhadrasana II).
3. From there, place your right hand on the floor inside your right foot, pointing your fingertips the same direction as your toes. Press your right shin and your right arm into each other. Reach your left arm up, then extend it overhead to your right with the palm facing down. Gaze up under your left arm at the ceiling in extended side angle pose (utthita parsvakonasana).
4. Lower your left arm behind you, bending the elbow to place your left palm on your right thigh. Lift your right hand and reach it under your right thigh, interlacing your hands behind you. Keep your gaze on the ceiling. Hold for two breaths.
5. Turn your gaze to the floor. Straighten your right leg and step your left foot in to about 18 inches from your right foot. Fold forward and look up at the ceiling. Hold for two breaths.
6. Turn your gaze to the floor. Bend your right knee and lift your right leg, keeping the knee bent. Straighten your left leg, coming to standing. Straighten your right leg toward the ceiling. Flex your foot. Hold for two to five breaths.
7. To come out of the pose: Bend both legs and lower your right leg back to the floor. Your feet should be about 18 inches apart again. Fold forward and look back at the ceiling. Hold for two breaths.
8. Look at the floor. Release your hands, wrap your forearms around your shins, and hold your left wrist with your right hand behind you. Fold forward and hold for two breaths.
9. Place your hands on your hips and return to standing, keeping your spine straight.
10. Repeat on the other side.
Last updated: January 3, 2010
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