Eka Pada Ushtrasana

eka pada camel picture

Eka Pada Ushtasana aka “one-legged camel pose” is a back-bending position (and counter posture to the preceding forward bends in the Prana Vashya Primary Series).   This is a challenging position which should only be practiced with an appropriate yoga teacher.  Get it wrong and you will force your neck or lower back to take the load of the backbend, causing injury.

How to get into the position

Begin with the right side; fold your right leg back and come up on the knee- arms forward / extended out in front of you.  Inhale and reach your left arm back and grasp your heal, then exhale and move your right arm back.  Rise your chest high and keep looking forward.  Then turn the waist in on the forward leg to square your hips, placing weight on the front foot.  Finally, open your free shoulder back and drop your head back, to complete the posture.

To ensure your hips are square, try an inward rotation of the opposing hip to level the posture and do not place the weight too far forward.

As you continue to hold the position for five full breaths: on each inhalation try to breath into the mid-back / thoracic cavity; on every exhalation try to increase the backbend by opening the free shoulder back.

Repeat on the left-hand side.

As a variation to the full posture, try keeping your head forward / looking forward with your palm on your thigh instead.

Benefits

  • Opens the chest and shoulders;
  • Helps dissolve fat on the thighs;
  • Stimulates the thyroid and the nervous system;
  • Increases circulation, improves digestion and increases blood flow to your face to help improve complexion; and
  • Helps combat stress and anxiety.

Contraindications and Cautions

Avoid this posture if you have any chronic lower back or neck injuries or if you have any series blood pressure issues or if you are suffering from insomnia or migraines.

Damian is an authorised teacher of Prana Vashya Yoga.  To book a class with Damian you can contact him by:

Email: damiancadmanjones@gmail.com

Tel: 0777 900 1896

Facebook : https://www.facebook.com/queensroadyoga/

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Uttitha Parshvakonasana

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Uttitha Parsvakonasana aka “extended side angle pose” is the second position in the Prana Vashya Primary Series.   Standing postures, such as extended side angle pose, improve muscle tone in all the independent muscle groups that support the pelvis; giving you a strong foundation in life.

How to get into the position

Step to the right (feet 3.5 to 4 feet apart) and turn your feet to the right.  Then, as you inhale, open your arms parallel to the floor and level with your shoulders and then bend your right knee (keeping the thigh at a right angle to the floor).

Then, as you exhale, place your right palm on your right foot and extend your left arm by your left ear; stretching all the way from your backward (left) heel through your (left) middle fingertip and lengthening the entire (left) side of your body. Your vision point should be looking up at the sky or celling from underneath your armpit.

As you continue to hold the position for five full breaths: on each inhalation try to extend the arm (pushing from your backward foot); on every exhalation try to rotate your torso more towards the sky / celling using the support of your lower hand.

Do not turn your knee inside; the ankle should not be in front of the knee.

Repeat on the left-hand side.

As a variation to this posture and if you are struggling to reach your palm to your foot; try taking your elbow to thigh instead.

Benefits

  • opens the hips and strengthens and stretches the legs and spine
  • opens the heart chakra
  • helps combat infertility
  • aligns the lower spine;
  • helps with PMT and sciatica.

Contraindications and Cautions

Avoid this posture if you have any series blood pressure issues or if you are suffering from insomnia or chronic headaches.

Damian is an authorised teacher of Prana Vashya Yoga.  To book a class with Damian you can contact him by:

Email: damiancadmanjones@gmail.com

Tel: 0777 900 1896

Facebook : https://www.facebook.com/queensroadyoga/

 

Parsva Bakasana

side crow pic

Parsva Bakasana aka “side crow pose” is a challenging position which demands both strength and correct technique.

How to get into the position

Begin by bending your knees to a half-squat (thighs parallel to the floor). Then inhale and take your right elbow to the outside of your left thigh. Exhaling, twist your torso to the left (taking right lower ribs towards your left armpit) and take the weight of your body into the left thigh/ right elbow as you find the balancing point to bring your legs off the floor.  The middle of your abdomen should be above and between your hands.

Once you feel confident in the pose, try extending your legs and scissoring them apart and holding the position for five full breaths.

The secrete to Parsva Bakasana is locking the outer edge of one upper arm far around the outside of the opposite thigh and keeping your elbows shoulder-width apart and drawn in.  Do not let your elbows come out or your will be in danger of planting your face into the floor!  This is an advanced arm balancing posture, so it will take time and persistence to master.

Benefits

  • Increases muscle tone to the side body, especially the abdominal obliques.
  • improves balance;
  • aligns the lower spine;
  • massages the abdominal organs.

Contraindications and Cautions

Avoid this posture if you have any wrist or lower back issues.

Damian is an authorised teacher of Prana Vashya Yoga.  To book a class with Damian you can contact him by:

Email: damiancadmanjones@gmail.com

Tel: 0777 900 1896

Facebook : https://www.facebook.com/queensroadyoga/