Standing yoga mudra pose

(dandayamana yoga mudra)

Standing Yoga Mudra Pose provides an intense stretch to your shoulders. This pose also stretches your upper back and legs, while helping to increase the flexibility of your spine and hips.

You can perform Standing Yoga Mudra Pose to help clear your mind, center your thoughts and become more aware of your feelings.

As you move into the pose, try to keep your palms together to maintain the intensity of the stretch in your shoulders. Stretching your arms back and up in this pose can help correct a rounded back and shoulders.

While holding the pose, you may find the stretch in the back of your legs too intense. Try standing with your feet further apart to reduce the strain. With regular practice of this pose, you should eventually be able to bring your legs closer together.

You should use caution performing this pose if you have high blood pressure or an injury to your neck, shoulders, back or legs.

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Interlace Hands Behind Back

Interlace your fingers behind your back.

Feel your shoulder blades come together as your chest opens.

Begin in Mountain Pose. For information on Mountain Pose, see page 120.

Step your right foot to the right to position your feet slightly wider than hip width apart.

• Your feet should be parallel and your toes should be pointing forward.

Interlace your fingers behind your back.

Press your hands down away from your shoulders to lengthen your arms.

Feel your shoulder blades come together as your chest opens.

I have difficulty interlacing my fingers behind my back. What can I do?

If you have difficulty interlacing your fingers behind your back, you can hold a strap with your hands as close together on the strap as is comfortable for you. Holding a strap puts less strain on your shoulders because your hands can be further apart.

How can I make this pose more challenging?

You can perform Yoga Mudra Warrior Pose, which is a more difficult version of Standing Yoga Mudra Pose. To perform Yoga Mudra Warrior Pose, begin in Warrior I Pose, as shown on page 128, with your front knee bent at a 90-degree angle. Then interlace your fingers behind your back and lean your torso forward over your bent leg, raising your arms up behind you. Only raise your arms as far as is comfortable for you.

Raise Your Arms

Exhale as you bend forward from your hips.

• Allow your arms to lift up behind you.

Bend your knees slightly to lessen the strain in your lower back and legs.

Raise your arms behind you as far as is comfortable for you.

Your head moves further toward the floor as your arms move away from your body.

Hold the pose for 30 seconds to 1 minute.

To come out of the pose, press out through your hands and keep your back flat as you lift your torso up.

Rag Doll Pose is beneficial for relieving tension in your head, neck, shoulders and lower back. This pose is also useful for lengthening your spine and increasing the flexibility in the back of your legs. You may want to perform Rag Doll Pose to rest after performing more strenuous standing poses, such as Triangle Pose.

Rag Doll Pose is a more relaxed variation of Standing Forward Bend, which is shown on page 154. You may want to perform Rag Doll Pose to prepare for Standing Forward Bend.

While performing Rag Doll Pose, your upper body should hang loose and relaxed like a rag doll. If you have a weak lower back, make sure you bend your knees and roll up one vertebra at a time as you come out of the pose. You should also come out of the pose slowly if you become dizzy easily.

You should use caution performing Rag Doll Pose if you have a back injury, high blood pressure or an eye problem, such as glaucoma.

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Mountain Pose

Begin in Mountain Pose. For information on Mountain Pose, see page 120.

Step your right foot to the right 2 to 3 feet.

Exhale as you bend forward from your hips, keeping the soles of your feet pressed evenly into the floor.

Bend your knees slightly.

Relax your head and neck toward the floor to lengthen your spine.

Let your arms dangle toward the floor.

• Visualize yourself as a rag doll, hanging limp and relaxed.

What can I do to relax my upper body and neck more in Rag Doll Pose?

Perform the pose as described below, except sway your upper body from side to side. To further relax your neck, gently nod your head up and down while performing the pose. You can also gently shake your head from side to side.

Can I vary the position of my arms in this pose?

Yes. Instead of allowing your arms to dangle toward the floor, you can fold your arms so that each elbow rests in the palm of your opposite hand. Then let your elbows hang down toward the floor as you hold the pose.

Standing Yoga Mudra Pose

Hold the pose for 10 to 30 seconds. With each exhalation, allow yourself to relax a little more into the pose.

To come out of the pose, inhale as you bend your knees and slowly roll up to a standing position, pressing the soles of your feet evenly into the floor. Then return to Mountain Pose.

You can use a wall for support and rest your hands on your thighs. This modification is beneficial if you have high blood pressure.

I Lean back against a wall, allowing the wall to support your weight as you bend forward.

2 Rest your hands on your thighs. Keep your knees relaxed, your back flat and your head above your heart.

Chapter 10

Table poses are beneficial for aligning your spine, as well as stretching and strengthening your arms and legs. In table poses, you usually support the weight of your body on your hands and knees or feet, which can help strengthen your bones. Building strong bones can prevent a bone disease that causes your bones to become fragile and prone to breakage. This chapter demonstrates a variety of table poses.

Table oses

In this Chapter...

Table Pose Side Cat Stretch Cat Stretch Extended Cat Stretch Table Balancing Pose Lunge Pose

Thread the Needle Pose Plank Pose Eight Point Pose Downward-Facing Dog Pose

Threading The Neddle Stretch Yoga

tab pose

Table Pose is beneficial for correctly aligning your spine. You can also use this pose as a transition between poses or as a starting position for another pose. For example, you can use Table Pose as a transition to Downward-Facing Dog Pose. For information on Downward-Facing Dog Pose, see page 188.

By supporting the weight of your body with your hands and knees, this pose can help strengthen your bones. Building strong bones can help prevent osteoporosis—a bone disease that causes your bones to deteriorate, becoming fragile and prone to breaks.

While performing Table Pose, make sure you keep your head aligned with your spine. It is common for beginners to make the mistake of dropping their heads down while in Table Pose.

If you feel pressure on your knees in this pose, try placing a folded towel or blanket under them to relieve the strain. You should avoid Table Pose if you have knee problems or wrist problems, such as Carpal Tunnel Syndrome.

Yoga Standing Table Pose

Position yourself on your hands and knees, with your knees and feet hip width apart.

• Your wrists should be directly under your shoulders and your palms should be on the floor.

Press your hands into the floor and relax your shoulders down. Your arms should be straight, but your elbows should not be locked.

Extend your tailbone behind you and the crown of your head in front of you to lengthen your spine.

Position yourself on your hands and knees, with your knees and feet hip width apart.

Your knees should be directly under your hips and the top of your feet should be on the floor.

• Your wrists should be directly under your shoulders and your palms should be on the floor.

Spread your fingers out, with your middle fingers pointing forward.

Press your hands into the floor and relax your shoulders down. Your arms should be straight, but your elbows should not be locked.

Make sure your back is flat and your head is aligned with your spine.

Extend your tailbone behind you and the crown of your head in front of you to lengthen your spine.

Hold the pose for 20 seconds to 1 minute.

side ca stretch chapter 10: Table Poses

Side Cat Stretch is a good warm-up pose that stretches the sides of your body and opens your rib cage. If you have a back or hip problem that prevents you from sitting comfortably on the floor, you may want to use this pose as an alternative to seated poses that stretch the sides of your body.

While performing Side Cat Stretch, you should feel one side of your body lengthen as the other side squeezes. On the lengthened side of your body, focus jpz nVERY EASY

on feeling the stretch in your waist, hip, shoulder and neck.

As you move your body in this pose, remember to keep your hips over your knees and to move your hips from side to side, not forward and backward. Also, make sure your head follows the movement of your body rather than leading the movement.

Use caution performing this pose if you have wrist problems, such as Carpal Tunnel Syndrome, or a knee injury.

Table Daggle Pose Yoga

Begin in Table Pose. For information on Table Pose, see page 172.

• Your back should be flat and your head should be in line with your spine.

Move your right shoulder and right hip toward each other.

• Your body should create a C shape.

Turn your head to look over your right shoulder toward your hip.

Hold the pose for 5 to 30 seconds and then return to Table Pose.

Repeat for your other side.

Repeat steps to 5 six times.

Lessons In Gnani Yoga The Yoga Of Wisdom

Lessons In Gnani Yoga The Yoga Of Wisdom

Students of Yoga are not only looking to reach peace within their bodies, but also their minds. The Yogi Philosophy may be divided into several great branches, or fields.

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