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According to Yoga philosophy, sex is a very natural function, extremely necessary in an affectionate relationship and also vital for the persistence of the human race on the earth. A branch of yoga called Kundalini Yoga is specifically concentrated about sex and asana for harnessing the sexual power. Yoga through its various asanas and breathing techniques help one redefine one's sexual life. It is also very necessary in relieving stress and relaxing one's body, preparing one for a healthy sexual life and relationship. Read on to explore more…
How Is Yoga Beneficial In Your Sex Life?
Yoga is very beneficial in improving your sex life. Here are few reasons…
Improved sensitivity
Yoga helps in improving one's sensitivity. Its breathing exercises help a person overcome his anxiety and participate in sex with a fresh vigor. When a person is relieved from tension and stress, he/she will actively participate in sexual activity. Other than this yoga helps in improving better understanding of self and surrounding leaving a person more understanding and emphatic about other's need.
Better orgasms
Yoga helps in achieving better orgasms. Most importantly, it helps in a strengthening one's pelvic floor muscles and sex organs. Several Yoga asana are also helpful in harnessing better sexual powers. As Yoga also helps in relieving stress, it also enables to liberate muscle strain, which in turn helps in gaining flexibility.
Enhanced energy level
Yoga is very helpful in accumulating energy. Several yoga asana are extremely beneficial for energy harnessing as well as gaining more endurance and fortitude. Body with endurance can retain long in sexual activity without getting tired. Thus yoga provides one with more energy to deal with sexual activities.
Improved Fitness Level
Yoga makes one feel more active and fit. It also makes one aware of his potential capacity. Apart from giving vigor and endurance, it helps in improving posture coordination and balance. The muscles are also greatly toned during yoga and respond more positively during intercourse leaving a better experience with sex.
Knowing And Experimenting More Positions
Yoga helps in knowing about several sex positions. However many of them can't be performed with a stiff and flabby body. Later toned muscles and flexible body achieved through yoga help you experiment with these positions also.
Yoga asana beneficial for sex
Lotus posture
Uddiyana Bandha
Halasana,
Matsyasana
Supine Pelvic Posture.
Viprita Karani
Sarvangasana
Sirhasana
According to Yoga philosophy, sex is a very natural function, extremely necessary in an affectionate relationship and also vital for the persistence of the human race on the earth. A branch of yoga called Kundalini Yoga is specifically concentrated about sex and asana for harnessing the sexual power. Yoga through its various asanas and breathing techniques help one redefine one's sexual life. It is also very necessary in relieving stress and relaxing one's body, preparing one for a healthy sexual life and relationship. Read on to explore more…
How Is Yoga Beneficial In Your Sex Life?
Yoga is very beneficial in improving your sex life. Here are few reasons…
Improved sensitivity
Yoga helps in improving one's sensitivity. Its breathing exercises help a person overcome his anxiety and participate in sex with a fresh vigor. When a person is relieved from tension and stress, he/she will actively participate in sexual activity. Other than this yoga helps in improving better understanding of self and surrounding leaving a person more understanding and emphatic about other's need.
Better orgasms
Yoga helps in achieving better orgasms. Most importantly, it helps in a strengthening one's pelvic floor muscles and sex organs. Several Yoga asana are also helpful in harnessing better sexual powers. As Yoga also helps in relieving stress, it also enables to liberate muscle strain, which in turn helps in gaining flexibility.
Enhanced energy level
Yoga is very helpful in accumulating energy. Several yoga asana are extremely beneficial for energy harnessing as well as gaining more endurance and fortitude. Body with endurance can retain long in sexual activity without getting tired. Thus yoga provides one with more energy to deal with sexual activities.
Improved Fitness Level
Yoga makes one feel more active and fit. It also makes one aware of his potential capacity. Apart from giving vigor and endurance, it helps in improving posture coordination and balance. The muscles are also greatly toned during yoga and respond more positively during intercourse leaving a better experience with sex.
Knowing And Experimenting More Positions
Yoga helps in knowing about several sex positions. However many of them can't be performed with a stiff and flabby body. Later toned muscles and flexible body achieved through yoga help you experiment with these positions also.
Yoga asana beneficial for sex
Lotus posture
Uddiyana Bandha
Halasana,
Matsyasana
Supine Pelvic Posture.
Viprita Karani
Sarvangasana
Sirhasana
EAGLE POSE (garudasana)
EAGLE POSE (garudasana)
eagle pose
EAGLE POSE (garudasana)
Benefits
• Develops focus and concentration
• Improves balance and coordination
• Stretches ankles, calves and hips
• Stretches arms, shoulders and upper back
• Strengthens thighs, ankles and calves
•
Contra-indications
• Headache
• Low blood pressure
• Medical conditions that affect balanceKnee injuries (avoid full version of foot behind calf, only cross one leg over the other)
• Late term pregnancy and obesity (issues with balancing)
Step by Step
Garudasana (gah-rue-DAHS-anna)
Garuda = mythic king of the birds (vehicle of Vishnu) / eagle
1. Standing in Tadasana (Mountain Pose), place feet parallel and hip width apart. Extend the spine tall and fix your gaze forward at a focal point. Contract core muscles as you shift your weight into your right foot. Slightly bend your knees. As you inhale raise your right foot and cross your right leg over your left thigh. Balance on your left foot keeping your left knee from traveling too far forward over the toes. If the right hip and knee feel at ease, wrap the right toes around the back of the right lower calf. Keep the left knee slightly bent. Maintain steadiness with the contraction of core muscles
2. Focus your gaze (drishti) on a focal point in front of you and breath. Raise your arms parallel to the floor. Place your left elbow on the inside of the right elbow. Bend the elbows so the forearms are perpendicular to the floor. If the elbows feel at ease, turn the palms outwards and continue crossing the forearms so the palms come together. Lightly reach the elbows forward to spread the back of the shoulders and upper back. Lightly press the pad of the right thumb against the left hand to further the twist
3. Hold for several breaths. Slowly unwind the limbs and come back into Tadasana. Repeat on the other side reversing arm and leg positions
Modifications
• For easier balance, place one hand on a wall
• For less hip stretch, don’t wrap toes around the calf, instead press right big toe on the ground as the legs cross
• For deeper version, slowly bend forward resting right elbow on right knee
eagle pose
EAGLE POSE (garudasana)
Benefits
• Develops focus and concentration
• Improves balance and coordination
• Stretches ankles, calves and hips
• Stretches arms, shoulders and upper back
• Strengthens thighs, ankles and calves
•
Contra-indications
• Headache
• Low blood pressure
• Medical conditions that affect balanceKnee injuries (avoid full version of foot behind calf, only cross one leg over the other)
• Late term pregnancy and obesity (issues with balancing)
Step by Step
Garudasana (gah-rue-DAHS-anna)
Garuda = mythic king of the birds (vehicle of Vishnu) / eagle
1. Standing in Tadasana (Mountain Pose), place feet parallel and hip width apart. Extend the spine tall and fix your gaze forward at a focal point. Contract core muscles as you shift your weight into your right foot. Slightly bend your knees. As you inhale raise your right foot and cross your right leg over your left thigh. Balance on your left foot keeping your left knee from traveling too far forward over the toes. If the right hip and knee feel at ease, wrap the right toes around the back of the right lower calf. Keep the left knee slightly bent. Maintain steadiness with the contraction of core muscles
2. Focus your gaze (drishti) on a focal point in front of you and breath. Raise your arms parallel to the floor. Place your left elbow on the inside of the right elbow. Bend the elbows so the forearms are perpendicular to the floor. If the elbows feel at ease, turn the palms outwards and continue crossing the forearms so the palms come together. Lightly reach the elbows forward to spread the back of the shoulders and upper back. Lightly press the pad of the right thumb against the left hand to further the twist
3. Hold for several breaths. Slowly unwind the limbs and come back into Tadasana. Repeat on the other side reversing arm and leg positions
Modifications
• For easier balance, place one hand on a wall
• For less hip stretch, don’t wrap toes around the calf, instead press right big toe on the ground as the legs cross
• For deeper version, slowly bend forward resting right elbow on right knee
CAT POSE (marjariasana)
cat pose
CAT POSE (marjariasana)
Benefits
• Increases mobility of vertebrae and releases tension in the cervical, thoracic, and lumbar spine
• Strengthens and tones the arms and abdominal muscles
• Stretches back muscles and abdominal muscles as well as the neck
• Increases circulation of spinal fluid and massages digestive organs
• Teaches correct pelvic movements for forward bends and back bends
Contra-indications
• Knee problems
• Chronic or recent back pain, injury or surgery
• Chromic or recent wrist pain or injury
• Chronic or recent neck pain or injury
Step by Step
Majariasana (mar-jar-ee-ah-sanna)
*Majariasana is a moving posture that combines back arches and forward bends.
1. From kneeling on hands and knees, place the hands shoulder-width apart and the knees hip-width apart on the floor. Align the hands directly under the shoulders and knees directly under the hips. Have your fingers fully spread with the middle fingers pointing straight ahead. Make your back horizontal and flat. Gaze at the floor. Feel how this is your "neutral" positioning where the back and front of the body feel equally long. Then, tuck the toes under to stretch the bottom of the feet and to increase the flexibility of the toes
2. As you exhale, slowly press into the hands as you contract the abdominal muscles up towards your spine. Lift and round your spine to the ceiling as you tuck your tailbone under and bring the chin towards the chest. At the top of the stretch, feel yourself gently pushing up and out of the shoulders
3. As you inhale, relax the abdominal muscles and reverse the tilt of the hips. Lengthen the front of the torso as the gaze looks up to the ceiling and the pubic bone moves backward through the leg. Reach the chest away from the waist and slide the shoulder blades down the back. Feel the sitting bones turn upward. Keep the arms long without locking the elbows and avoid sagging into the shoulders. Open the mouth to free any tension in the front of the neck
4. Continue to flow the spine into these arches coordinating with the same breath work several times. Feel the movement of every vertebra and welcome the growing mobility of the spine with each cycle. Listen to your neck and spine. Never feel yourself overextending and creating pressure in the spine. To exit, inhale to a neutral spine, release the tucked toes and exhale back into Child’s Pose
Modifications
• If you have wrist discomfort or pain, perform cat with elbows on the floor under the shoulders keeping hands open shoulder-width apart
• If you have neck pain when looking up, allow gaze to only look forward on the inhale phase of the movement
• Place a folded blanket under the knees for cushioning if the knees are sensitive
CAT POSE (marjariasana)
Benefits
• Increases mobility of vertebrae and releases tension in the cervical, thoracic, and lumbar spine
• Strengthens and tones the arms and abdominal muscles
• Stretches back muscles and abdominal muscles as well as the neck
• Increases circulation of spinal fluid and massages digestive organs
• Teaches correct pelvic movements for forward bends and back bends
Contra-indications
• Knee problems
• Chronic or recent back pain, injury or surgery
• Chromic or recent wrist pain or injury
• Chronic or recent neck pain or injury
Step by Step
Majariasana (mar-jar-ee-ah-sanna)
*Majariasana is a moving posture that combines back arches and forward bends.
1. From kneeling on hands and knees, place the hands shoulder-width apart and the knees hip-width apart on the floor. Align the hands directly under the shoulders and knees directly under the hips. Have your fingers fully spread with the middle fingers pointing straight ahead. Make your back horizontal and flat. Gaze at the floor. Feel how this is your "neutral" positioning where the back and front of the body feel equally long. Then, tuck the toes under to stretch the bottom of the feet and to increase the flexibility of the toes
2. As you exhale, slowly press into the hands as you contract the abdominal muscles up towards your spine. Lift and round your spine to the ceiling as you tuck your tailbone under and bring the chin towards the chest. At the top of the stretch, feel yourself gently pushing up and out of the shoulders
3. As you inhale, relax the abdominal muscles and reverse the tilt of the hips. Lengthen the front of the torso as the gaze looks up to the ceiling and the pubic bone moves backward through the leg. Reach the chest away from the waist and slide the shoulder blades down the back. Feel the sitting bones turn upward. Keep the arms long without locking the elbows and avoid sagging into the shoulders. Open the mouth to free any tension in the front of the neck
4. Continue to flow the spine into these arches coordinating with the same breath work several times. Feel the movement of every vertebra and welcome the growing mobility of the spine with each cycle. Listen to your neck and spine. Never feel yourself overextending and creating pressure in the spine. To exit, inhale to a neutral spine, release the tucked toes and exhale back into Child’s Pose
Modifications
• If you have wrist discomfort or pain, perform cat with elbows on the floor under the shoulders keeping hands open shoulder-width apart
• If you have neck pain when looking up, allow gaze to only look forward on the inhale phase of the movement
• Place a folded blanket under the knees for cushioning if the knees are sensitive
CAMEL POSE (ustrasana)
camel pose
CAMEL POSE (ustrasana)
Benefits
• Stretches the neck, chest, abdomen, thighs, hip flexors (psoas), groins, and the ankles
• Strengthens back muscles, gluteal muscles, and arm muscles (triceps)
• Massages and stimulates the organs and charkas of the abdomen and neck
Contra-indications
Lower back (especially herniation) and neck injury
• Injury or stiffness of the knees
• High or low blood pressure
• Pregnancy
• Internal organ surgery
• Migraine
• Insomnia
Step by Step
Ustrasana (oosh-TRAHS-anna)
ustra = camel
1. Kneeling on the floor, place your knees hip width apart and set your hips over the knees (if your knees or ankles have discomfort due to the floor, kneel on a folded blanket). Ground the pose by slightly pressing the top of the feet into the earth. To better isolate your hip flexor stretch in this pose, lightly turn or rotate your thighs internally. Then lightly contract our lower abdomen to pelvic tilt your tailbone down, which will draw your hip points slightly up towards your bottom front ribs. Avoid having rigidity in the buttocks and outer hips
2. Maintaining the light firmness in your abdomen, place your hands on the back of your pelvis. The base of your palms should go across the tops of the buttocks causing the fingers to point down. Encourage the lower back to lengthen as your tailbone moves further into a pelvis tilt as though it is drawing forward toward the pubis. During this motion, also feel your bottom front ribs gently being contained thus adding to the length through your lower back
3. Proceeding into the back arch, inhale and roll your shoulders back by pressing the shoulder blades back and against the back ribs. Your chest will expand and the heart region will lift. Mindfully, keep the pelvis forward over your knees and slightly lean back against the firmness of the tailbone and shoulder blades. If you feel stiffness in the knees or hips, remain here with hands on the pelvis and your gaze forward. Continue, only if you feel comfortable, by slightly twisting to one side to smoothly place on hand on the back of the one heel. Return the spine to center to place the other hand on the other heel. Still keeping the firmness and energy in the abdomen, gently press the thighs forward to perpendicular if the hips have moved back relative to the knees
4. Lightly contain the bottom front ribs and continue to lift the hip points towards those ribs to reduce compression of the lower back. Your hands may be positioned so the palms are on the heels and the fingers point over the soles of the feet. This will allow the upper arm to more effectively externally rotate and add to the expansion of the shoulders and chest. You can continue the pose with the gaze forward keeping front of the your neck relatively neutral and relaxed. A more advanced version, you can relax the neck and jaw as you gently drop your head back. Relax and soften the throat as much as possible-opening the mouth will reduce tension in the front of the neck
5. Hold the pose with comfort and ease of breath for 20 seconds to a minute. To exit Ustrasana, exhale and contract abdominal muscles. Slowly bring your hands onto the back of the pelvis one at a time. As you inhale, contract the abdominal muscles further to pull the bottom ribs forward causing the trunk to flex forward. Continue to lift your chest over the knees. If your head is back, wait for your chest pass over the knees, and only then let the head flow forward with gravity (this will avoid strain to the neck). Move slowly into Child's Pose and rest for a few breaths taking inhales deep into your back where Ustrasana still echoes
Modifications
• If your knees or ankles have discomfort due to the floor, kneel on a folded blanketIf you're not able to touch your feet without causing compression in your lower back, tuck your toes under. With the heels elevated, you may have greater ease in placing the hands on the heels
• For beginners, keep your hands on the back of the pelvis (not on the heels) and gently open the chest region by slighlty arching the upper back. Maintain the light pelvic tilt to support your back as you draw your shoulders against your back ribs
CAMEL POSE (ustrasana)
Benefits
• Stretches the neck, chest, abdomen, thighs, hip flexors (psoas), groins, and the ankles
• Strengthens back muscles, gluteal muscles, and arm muscles (triceps)
• Massages and stimulates the organs and charkas of the abdomen and neck
Contra-indications
Lower back (especially herniation) and neck injury
• Injury or stiffness of the knees
• High or low blood pressure
• Pregnancy
• Internal organ surgery
• Migraine
• Insomnia
Step by Step
Ustrasana (oosh-TRAHS-anna)
ustra = camel
1. Kneeling on the floor, place your knees hip width apart and set your hips over the knees (if your knees or ankles have discomfort due to the floor, kneel on a folded blanket). Ground the pose by slightly pressing the top of the feet into the earth. To better isolate your hip flexor stretch in this pose, lightly turn or rotate your thighs internally. Then lightly contract our lower abdomen to pelvic tilt your tailbone down, which will draw your hip points slightly up towards your bottom front ribs. Avoid having rigidity in the buttocks and outer hips
2. Maintaining the light firmness in your abdomen, place your hands on the back of your pelvis. The base of your palms should go across the tops of the buttocks causing the fingers to point down. Encourage the lower back to lengthen as your tailbone moves further into a pelvis tilt as though it is drawing forward toward the pubis. During this motion, also feel your bottom front ribs gently being contained thus adding to the length through your lower back
3. Proceeding into the back arch, inhale and roll your shoulders back by pressing the shoulder blades back and against the back ribs. Your chest will expand and the heart region will lift. Mindfully, keep the pelvis forward over your knees and slightly lean back against the firmness of the tailbone and shoulder blades. If you feel stiffness in the knees or hips, remain here with hands on the pelvis and your gaze forward. Continue, only if you feel comfortable, by slightly twisting to one side to smoothly place on hand on the back of the one heel. Return the spine to center to place the other hand on the other heel. Still keeping the firmness and energy in the abdomen, gently press the thighs forward to perpendicular if the hips have moved back relative to the knees
4. Lightly contain the bottom front ribs and continue to lift the hip points towards those ribs to reduce compression of the lower back. Your hands may be positioned so the palms are on the heels and the fingers point over the soles of the feet. This will allow the upper arm to more effectively externally rotate and add to the expansion of the shoulders and chest. You can continue the pose with the gaze forward keeping front of the your neck relatively neutral and relaxed. A more advanced version, you can relax the neck and jaw as you gently drop your head back. Relax and soften the throat as much as possible-opening the mouth will reduce tension in the front of the neck
5. Hold the pose with comfort and ease of breath for 20 seconds to a minute. To exit Ustrasana, exhale and contract abdominal muscles. Slowly bring your hands onto the back of the pelvis one at a time. As you inhale, contract the abdominal muscles further to pull the bottom ribs forward causing the trunk to flex forward. Continue to lift your chest over the knees. If your head is back, wait for your chest pass over the knees, and only then let the head flow forward with gravity (this will avoid strain to the neck). Move slowly into Child's Pose and rest for a few breaths taking inhales deep into your back where Ustrasana still echoes
Modifications
• If your knees or ankles have discomfort due to the floor, kneel on a folded blanketIf you're not able to touch your feet without causing compression in your lower back, tuck your toes under. With the heels elevated, you may have greater ease in placing the hands on the heels
• For beginners, keep your hands on the back of the pelvis (not on the heels) and gently open the chest region by slighlty arching the upper back. Maintain the light pelvic tilt to support your back as you draw your shoulders against your back ribs
TREE POSE (vrksasana)
tree pose
TREE POSE (vrksasana)
Benefits• Strengthens foot muscles, calves, thighs, core and posture
• Stretches groin, inner thighs and shoulders
• Calms and relaxes the mind (central nervous system)
• Develops balance and mind-body awareness
Contra-indications• Headache
• Insomnia
• Medical conditions that affect balance
• Late term pregnancy and obesity (issues with balancing)
• High blood pressure: Don't raise arms overhead
• Low blood pressure
Step by Step
Vrksasana (vrik-SHAHS-anna)
vrksa = tree
1. Standing in Mountain Pose, place your feet parallel and hip width apart. Extend the spine tall and fix your gaze forward at a focal point. Contract your core muscles as you shift your weight to your right foot. As you inhale raise your left foot and place the sole of your left foot on your ankle, calf, mid thigh, or upper thigh with the toes pointing down
2. Keep your gaze (drishti) at one point as you breath. Feel that your left knee is comfortably pointing out to the side. The centre of your pelvis should not fall to the right. Gently press the left foot into the right leg as the outer right leg resists. Visualize keeping the hip points and shoulders level with the ground by engaging the right outer hip muscles and pressing lightly into the right big toe mound. Feel an energetic connection rising from the medial (inner) arch of the right foot upwards to the inner groin line. Keep light contraction in the core muscles to keep the abdomen from falling forward
3. Place palms in nameste at the heart. As you inhale, slowly raise the arms overhead with hands still in nameste. Keep the shoulder blades from rising to avoid tension in the neck. Continue to press the right foot lightly into the ground as the crown of the head lifts. Stay for several breaths
4. To come out of the pose, exhale and slowly lower palms to heart and softly place left foot on the floor into Mountain Pose. Pause to shake the right foot and repeat other side
Modifications• If balancing is difficult, place a finger on a wall for support or keep the left toes touching the floor as the left heel rests against the right ankle
• Roll up loose leggings if the foot slides down the support leg
tree pose
TREE POSE (vrksasana)
Benefits• Strengthens foot muscles, calves, thighs, core and posture
• Stretches groin, inner thighs and shoulders
• Calms and relaxes the mind (central nervous system)
• Develops balance and mind-body awareness
Contra-indications• Headache
• Insomnia
• Medical conditions that affect balance
• Late term pregnancy and obesity (issues with balancing)
• High blood pressure: Don't raise arms overhead
• Low blood pressure
Step by Step
Vrksasana (vrik-SHAHS-anna)
vrksa = tree
1. Standing in Mountain Pose, place your feet parallel and hip width apart. Extend the spine tall and fix your gaze forward at a focal point. Contract your core muscles as you shift your weight to your right foot. As you inhale raise your left foot and place the sole of your left foot on your ankle, calf, mid thigh, or upper thigh with the toes pointing down
2. Keep your gaze (drishti) at one point as you breath. Feel that your left knee is comfortably pointing out to the side. The centre of your pelvis should not fall to the right. Gently press the left foot into the right leg as the outer right leg resists. Visualize keeping the hip points and shoulders level with the ground by engaging the right outer hip muscles and pressing lightly into the right big toe mound. Feel an energetic connection rising from the medial (inner) arch of the right foot upwards to the inner groin line. Keep light contraction in the core muscles to keep the abdomen from falling forward
3. Place palms in nameste at the heart. As you inhale, slowly raise the arms overhead with hands still in nameste. Keep the shoulder blades from rising to avoid tension in the neck. Continue to press the right foot lightly into the ground as the crown of the head lifts. Stay for several breaths
4. To come out of the pose, exhale and slowly lower palms to heart and softly place left foot on the floor into Mountain Pose. Pause to shake the right foot and repeat other side
Modifications• If balancing is difficult, place a finger on a wall for support or keep the left toes touching the floor as the left heel rests against the right ankle
• Roll up loose leggings if the foot slides down the support leg
WARRIOR POSE II (Virabhadrasana II)
warrior pose
WARRIOR POSE II (Virabhadrasana II)
Benefits
• Stretches the groins, thighs, and ankles
• Expands the chest, lungs and shoulders
• Strengthens the arms, shoulders, ankles, legs
• Stimulates abdominal organs and digestion
• Increases stamina and endurance
• Improves balance, concentration, and core awareness
• Relieves backaches, especially through second trimester of pregnancy
Contra-indications
• High blood pressure
• Neck problems: keep head and neck looking forward from the chest rather than over front arm
• Medical conditions that affect balance
• Diarrhea
Step by Step
Virabhadrasana II (veer-ah-bah-DRAHS-anna)
Virabhadra = name of a warrior who is an incarnation of Shiva
1. Stand in Tadasana. As you exhale, step your left foot back 3 1/2 to 4 feet. Align the left heel behind the right heel and then turn the left foot out 90 degrees. Turn the hips out to the left. Firm the thighs feeling the center of the left knee cap move in line with the center of the left ankle
2. Inhale and raise your arms parallel to the floor over the thighs. Widen the shoulder blades as you open chest and collar bones and have the palms facing down. As you exhale, bend the right knee forward over the right heel; the right shin should be perpendicular to the floor (as a guide, you should be able to see the right big toe and inner edge of the right foot). Maintain even grounding through the right foot. Applying slightly more pressure in the right heel rather than the toes will keep the right knee more stable. Draw the tailbone under and towards the pubic bone and feed the bottom front ribs in keeping the abdomen from swaying outward. Strengthen the position by pressing the outer left heel into the floor
3. Continue to stretch the arms away from the shoulders parallel to the floor. Avoid leaning the upper body over the right thigh; stay tall over the pelvis. Focus your gaze over the right arm down the middle finger
4. Breathe slowly and stay for 30 seconds to 1 minute. To exit, inhale and straighten the right leg. Exhale and lower the arms. Reverse the feet facing the other way and repeat for the same length of time for the left leg
Modifications•
If you have difficulty balancing or find the pose to deep, decrease the distance between your feet several inches, ensuring that the right knee is still over the heel and not over the toes
• For a deeper variation move the left heel back a few more inches and bring the right thigh parallel with the floor ensuring that the right knee is still over the heel and not over the toes. Keep the tailbone reaching lightly under
warrior pose
WARRIOR POSE II (Virabhadrasana II)
Benefits
• Stretches the groins, thighs, and ankles
• Expands the chest, lungs and shoulders
• Strengthens the arms, shoulders, ankles, legs
• Stimulates abdominal organs and digestion
• Increases stamina and endurance
• Improves balance, concentration, and core awareness
• Relieves backaches, especially through second trimester of pregnancy
Contra-indications
• High blood pressure
• Neck problems: keep head and neck looking forward from the chest rather than over front arm
• Medical conditions that affect balance
• Diarrhea
Step by Step
Virabhadrasana II (veer-ah-bah-DRAHS-anna)
Virabhadra = name of a warrior who is an incarnation of Shiva
1. Stand in Tadasana. As you exhale, step your left foot back 3 1/2 to 4 feet. Align the left heel behind the right heel and then turn the left foot out 90 degrees. Turn the hips out to the left. Firm the thighs feeling the center of the left knee cap move in line with the center of the left ankle
2. Inhale and raise your arms parallel to the floor over the thighs. Widen the shoulder blades as you open chest and collar bones and have the palms facing down. As you exhale, bend the right knee forward over the right heel; the right shin should be perpendicular to the floor (as a guide, you should be able to see the right big toe and inner edge of the right foot). Maintain even grounding through the right foot. Applying slightly more pressure in the right heel rather than the toes will keep the right knee more stable. Draw the tailbone under and towards the pubic bone and feed the bottom front ribs in keeping the abdomen from swaying outward. Strengthen the position by pressing the outer left heel into the floor
3. Continue to stretch the arms away from the shoulders parallel to the floor. Avoid leaning the upper body over the right thigh; stay tall over the pelvis. Focus your gaze over the right arm down the middle finger
4. Breathe slowly and stay for 30 seconds to 1 minute. To exit, inhale and straighten the right leg. Exhale and lower the arms. Reverse the feet facing the other way and repeat for the same length of time for the left leg
Modifications•
If you have difficulty balancing or find the pose to deep, decrease the distance between your feet several inches, ensuring that the right knee is still over the heel and not over the toes
• For a deeper variation move the left heel back a few more inches and bring the right thigh parallel with the floor ensuring that the right knee is still over the heel and not over the toes. Keep the tailbone reaching lightly under
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