Day 16 of 30 of the #teamlivelongandprosper yoga challenge! Today we are moving from squat (malasana) into standing Marichiyasana A. Malasana helps relieve low back pain and pain from herniated disks. It opens the groin muscles and hips, it strengthens the ankles, creating apana vayu (downward flowing energy), it is a very calming pose. Standing Marichiyasana A is an intense balancing posture that strengthens the muscles of the standing leg and is an external hip opener for the bound leg. It also provides a deep back stretch and shoulder opener. Points of Alignment: (on the right) *From downward facing dog, bend the knees, look forward. Step or jump forward. *Separate the feet mat distance apart and bend the knees. *The knees remain in line with the 2nd & 3rd toes. *Bring the hands into hearts center. *Press the elbows against the inner thighs directly above the knees and press the thumbs into the center of the chest,elongating the spine. *Reach the crown of the head towards the ceiling. *Breathe deeply into the abdomen, allowing the hips and heels to release closer to the floor. *To add a twist to open the sacro-iliac joints, extend the right arm onto the floor. *Inhale and twist to the left opening the chest towards the ceiling and extending the left arm up. *Bend the right elbow behind the back and wrap the left arm around the outside of left leg to bind (baddha malasana or bound squat). *Begin to shift your weight into your right toes as you toe heel your left foot to the center with the toes facing forward. *Re-distribute the weight into the left foot. *Push down into the left foot to rise up into the full expression of Standing Marichiyasana A. *To move out of the asana, do so mindfully and come out of it the way you came into it! Dont forget to use #teamlivelongandprosper and tag both myself and Frances Kilkenny in your post to be entered into the drawing everyday! ***If you would like to be added to the contact list about the release of the new program PiYo on June 19th, please comment more info below! I have a PiYo focused challenge group opening June 30th, spots are limited so please let me know if youre interested in joining the group! *****
Posted on: Tue, 03 Jun 2014 13:32:47 +0000