Yoga With Subhash » Balancing

Padangushthasana (Tiptoe Balance)

admin — Wed, 14 Sep 2011 01:53:19 +0000

So far I have written about balancing poses which are done in a standing position – for example the Tree Pose or the Dancer Pose. Today’s post is about the Tiptoe balancing pose ( – Padangushthasana – पादाङ्गुष्ठासन ), a balancing pose done from a squatting position. This is an intermediate level pose and it improves strength and flexibility in the toes, ankles, knees, hips and thighs.

When I first saw a picture of this pose on the cover of a yoga magazine, it looked like a deceptively simple pose. However, when I started practicing the pose, I realized that in addition to physical and mental balance, the pose requires strong toes and ankles as well as flexibility in the knees and hips. Like any other balancing pose, depending upon your physical and mental state at the time of practice, you may find it easier to balance on a given day as compared to other days.

Step-by-step

Start by sitting in a squatting position. Lift the heels up and sit on your toes. Adjust the left heel so it is directly under the perineum.
Place the right hand on the floor by the side of the right thigh for support. With the left hand lift the right foot up and place the top of the foot on the left thigh. The sole of the right foot should be facing up.
Getting into this position is itself quite challenging for many beginning students. It requires flexibility in the toes, ankles, knees and hips. If you find it hard to place the foot on the opposite thigh, you may want to rest your back against a wall for support. Alternately, if you happen to be close to a pillar or a railing, you may hold on to the railing for support. The support will allow you to put the foot on top of the opposite thigh without losing balance and falling down.
Once the right foot is in place on top of the thigh, you can place the left hand also on the floor on the side of the left thigh for additional support
If you find that you are comfortable enough in this position, you may attempt to bring the palms together in a prayer position at the heart center. This is the final version of this balancing pose.
Maintain the final pose for 6-8 breaths, if possible.
Repeat the above steps on the other side.

Variation 1

In the final position of the above pose, you may like to dynamically move the knee up and down a few times, trying to bring the knee close to the floor with each movement. Finally, you can try to place the knee on the floor and maintain balance.

Variation 2

Start by sitting in a squatting position. Lift the heels up and sit on your toes.

Place the right hand on the floor by the side of the right thigh for support. With the left hand hold the big toe of the left foot and lift the foot up.
While holding on to the big toe, try to stretch the leg out in front and straighten the knees. Make an effort to lift the leg higher.
If you feel comfortable in this position, you may lift the right hand from the floor and place it on the right thigh for the full balancing pose.
Maintain the final pose for 6-8 breaths, if possible.
Repeat the above steps on the other side.

Benefits

This asana helps maintain Brahmacharya (one of the five Niyamas in Patanjali’s Ashtanga Yoga)
Helps keep the reproductive system healthy
It remedies flat feet and improves strength and flexibility in the toes, ankles, knees, hips and thighs
Improves physical balance, mental focus and concentration

Contraindications

People with existing pain in the knees, ankles or hips should not attempt this pose.

Ardha-chandrasana (Half-moon Pose) The Ardha-chandrasana (अर्धचन्द्रासन) (Half Moon pose) is one of the...
Trikonasana (Triangle Pose) The word "trikona" is composed of two words – "tri"...
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Ardha-chandrasana (Half-moon Pose)

admin — Tue, 30 Aug 2011 17:48:51 +0000

The Ardha-chandrasana (अर्धचन्द्रासन)
(Half Moon pose) is one of the intermediate level one-leg balancing poses. It is an excellent pose for developing strength in the legs and especially for stretching the hamstring and the gluteal muscles.

In my own practice, I try to include Ardha-chandrasana in my routine about once or twice a week. When I started working with the pose, I started with the variation where I took the support of the elbow against the wall (described below). It was only after practicing against the wall for a couple of years that I developed the stability and balance to start practicing on the mat. Even today, I feel a little more stable and comfortable when I am balancing on my left leg than on the other side. When I practice on my right leg, I find it a little harder to bring my body into a single vertical plane. I am sure you have observed similar imbalances in your own practice. It is only with constant practice that we can bring our body and mind into good balance.

Step-by-step

Start out in the lunge position with the left leg in front.
Lift the hands off the floor, place them on the knee, and slide your right foot about a foot in front.
Place the left palm about 12 inches in front and slightly to the left of the left foot.
Turn your head up, looking over the right shoulder and place the right hand on your right hip.
Start shifting the body weight on to the left leg and begin to raise the right leg straight behind you.
While raising the right leg, also start stretching the left leg straight.
Try to bring the right hip vertically above the left hip, and the right shoulder vertically above the left shoulder.
Once you feel comfortable in this position, begin to raise the right arm and bring it vertically above the two shoulders.
In the final position, both the legs are straight, the right leg being fully horizontal or slightly raised above the horizontal plane. The left leg should be bearing most of the body weight; use a gentle pressure on the floor with the left hand to help maintain a good balance.
For a slightly more challenging variation, try to lift the left hand and place it on the left side of the leg at about knee level.
Maintain the final pose for about 6-8 breaths, if comfortable.
To come out of the pose, slowly release the right leg down to the floor, then bring the right hand down.
Switch over to the other side and repeat the above steps on the other side.

Variation

This variation is recommended for beginners who are not able to maintain the balance or find it difficult to turn the torso enough to bring the body into a single vertical plane. In this variation we use the support of the wall for balance and stability.

Stand with the back facing a wall, feet about six inches away from the wall.
Spread the legs about 3 feet apart, as if you are getting ready for the triangle pose. Turn the left foot all the way to the left, parallel to the wall. The body is completely parallel to the wall.
Bend the left arm and rest the left hand on the left thigh and place the elbow against the wall. Place the right hand on the right hip.
Bending the left knee slightly start shifting the weight of the body on to the left leg. At the same time start raising the right leg up and bring it to a horizontal position. Turn the head up, looking over the left shoulder.
When you feel that the body is stable, start raising the right arm and bring it vertically above the two shoulders.
In the final position, only the elbow is touching the wall and providing the support for balance. Both the shoulders and the right arm are in a single vertical plane. The right hip is vertically above the left hip. The whole body is parallel to the wall. Only the elbow is touching the wall. Imagine that you are being squeezed inside two vertical glass panes.
Maintain the final position for about 6-8 breaths, if comfortable.
Release the pose slowly and repeat on the other side.

Benefits

Like all balancing poses, the Half Moon pose strengthens the legs and develops deep internal focus and concentration. It also improves body coordination.
Stretches and strengthens the ankles, thighs, hips, knees and the spine.
This is one of the best poses for stretching the hamstring and the gluteal muscles.
Stretches the neck muscles.
Helps to relieve stress and improves digestion.

Contraindications

Avoid this pose if you have any of the following conditions:

Low blood pressure
Headache or sinus problems
Upset stomach, diarrhea or severe indigestion
If you have neck pain, avoid looking over the shoulder; instead, keep your gaze in front, without turning the neck

I would love to hear from you if this pose is a part of your yoga routine.

Trikonasana (Triangle Pose) The word "trikona" is composed of two words – "tri"...

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Dancer Pose (Natarajasana)

admin — Fri, 11 Dec 2009 03:02:05 +0000

Nataraja (nata means a dancer and raja means the king or the lord), king-dancer, is the name of Lord Shiva (one of the trinity of Hindu gods – Shiva, Vishnu, and Brhma). In addition to being the dissolver of the universe, Shiva was also the Lord of dance and created over a hundred dances. Natarajasana – नटराजासन - is dedicated to Lord Shiva.

Step by Step

(click on the blue arrow for audio instructions)

Come to a comfortable standing position with the feet together and arms alongside the body. Inhale, shift your weight onto your right foot, and, bending the left knee, lift your left foot toward your left buttock. Pull the right knee cap up to keep the standing leg straight and strong.

Reach back with your left hand and grasp the inside of the left foot.
Stretch the right arm in front and keep it parallel to the floor throughout the pose
Begin to lift your left foot up, and back by pressing into the hand with the foot, away from your torso. Try to extend the left thigh behind you and bring it parallel to the floor.
Raise the left foot up behind you as high as you comfortably can and keep bending forward slightly at the same time.
While in the final pose, make the effort to keep both the buttocks at the same level. Stay in the pose for about six to eight breaths
To come out of the pose, slowly release the left foot and the right arm down and come back to the original standing position.
Repeat the above steps on the other side

Nataraja Variation (with strap)

In order to provide additional stretch for the shoulders, you can use a strap.
Use the strap to hook the left ankle behind you and hold the strap from above your head.
Begin to lift your left foot up, and back by pressing into the strap with the foot, away from your torso. Try to extend the left thigh behind you and bring it parallel to the floor.
Stretch the shoulders up and back and keep bending forward slightly at the same time.
While in the final pose, make the effort to keep both the buttocks at the same level. Try to maintain the final pose for about six to eight breaths
To come out of the pose, slowly release the left foot and the arms down, release the strap, and come back to the original standing position.
Repeat the above steps on the other side

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Garudasana (Eagle Pose)

admin — Wed, 23 Sep 2009 21:16:23 +0000

Garudasana (गरुडासन) is so called because in the final pose it resembles the shape of an eagle, the hands representing the beak of the eagle. In Indian mythology, Garuda was the vehicle that carried Lord Vishnu through the celestial realms.

Step-by-Step

(click on the blue arrow for audio instructions)

Start in the standing position with feet about hip-width apart.

Bend the knees and lift your left foot up and, balancing on the right foot, cross your left thigh over the right thigh. Press the left foot backwards and try to hook the top of the foot behind the lower part of the right calf. Maintain balance on the right leg.
Stretch the arms straight ahead, horizontal. Cross the arms in front so that the right arm is above the left, then bend your elbows. Twist the forearms around each other with the right elbow on top. Start with the backs of your hands facing each other.
Now make an effort to bring the palms facing each other and press them together (as much as is possible for you). Lift your elbows up, and stretch the fingers toward the ceiling.
If you have difficulty maintaining balance in the final position, you may like to support your back lightly against a wall.
In the final position, you may try to bend the knees even further.
Stay in this position for 6-8 breaths (longer if comfortable), then unwind the legs and arms and come back to the standing pose.
Repeat the above on the other side..

Benefits

In addition to all the benefits associated with one-leg standing balancing poses, Garudasana offers these additional benefits:

Eagle Pose strengthens the muscles of the legs, tones the nerves and loosens the joints
Stretches the thighs, ankles, shoulders, elbows, calves and the upper back
Alleviate sciatica and rheumatism in the legs and arms
Develops poise and grace in the body

Contraindications

People with knee injury/pain or injury of elbows and shoulders should avoid this pose.

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Vrikshasana (Tree Pose)

admin — Fri, 14 Aug 2009 20:52:11 +0000

With this post, we will begin discussion of some of the balancing poses that are commonly practiced. We will start with the Tree Pose (Vrikshasana) (वृक्षासन) which is one of the most commonly practiced one-leg balancing poses. Here are some of the benefits that are common to all one-leg balancing poses.

Develop better coordination and harmony between different parts of the body
Develop a sense of calm, mental stability and patience
Remove stress and nervousness and bring about a state of mental equanimity
Since one of the legs is doing the work of two legs in supporting the weight of the body, this supporting leg gets strengthened.
They help develop not just physical balance, but also a deep sense of mental focus and concentration

The Tree Pose (Vrikshasana) is a relatively simple pose to practice and yet provides all the benefits of the one-leg balancing poses.

Step-by-Step

(click on the blue arrow for audio instructions)

From the standing pose, lift the right foot up, shifting all the weight into the left leg. Turn the right knee all the way to the right resting the sole of the foot against the left thigh.

Fix your gaze at some point in front of you, on the floor or the wall in front. Slowly slide the right foot up the left leg, only as high up as you can maintain your balance. When you feel that you are balanced here, slowly bring the palms together in the prayer position in front of the heart.
Keep gazing at your focal point in front. Keep the left leg strong pressing the foot flat into the floor. Try to maintain the right knee bent at 90 degrees towards the right side. The shoulders are relaxed and rolled back and the chest is pressing forward.
If you feel very balanced here, try the next stage by inhaling the arms over the head. Join the palms together with the thumbs crossed, stretch the elbows straight and pull the arms upward..
Hold the position for 6-8 breaths, if comfortable.
To come out of the pose, slowly exhale the arms down and then release the legs back into a standing position.
Repeat on the other side.

Half-lotus Variation

In this variation, instead of placing the sole of the foot against the thigh, place the foot on top of the opposite thigh in the half-lotus position. Try to keep the foot as high up the thigh as comfortable.
Try to lower the bent knee as far as you can.
Follow the rest of the instructions as above for the regular tree pose.

Modifications

If you have trouble maintaining balance, you may take the support of the wall.
When balancing on the left leg, turn sideways alongside the wall, with the right knee gently touching the wall. It is the knee that will provide you support for balance.
When balancing on the right leg, turn around and use the left knee against the wall for support.
As you become more comfortable in the position, you may attempt to move the knee away from the wall and try to maintain balance.

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