Categories
Yoga

Side Plank Pose (Vasisthasana)

This side plank is a great exercise for strengthening the oblique abdominal muscles, which don’t get worked during ab exercises such as crunches. You will hold your body on your side in a straight position supported only by one arm and the side of one foot.

There are a lot of ways to modify your side plank. Some Variations offer more support for beginners as you build strength or to accommodate injuries. Others incorporate moves that make this balancing pose even more challenging for people who want to amp it up.

Level:

Beginner / Intermediate.

Focus:

  • Arm Balance.
  • Core.
  • Strength.

Body Parts Involved:

  • Wrist.
  • Leg.
  • Arm.
  • Navel.

Equipment:

No equipment.

Benefits of Side Plank Pose:

  • Strengthens and tones arms, core and legs.
  • Improved concentration.
  • Improves balance.
  • Strengthens the belly and wrists.
  • Stretches the back of the legs.

Contraindications and Cautions:

  •  Students with serious wrist, elbow or shoulder injuries should avoid this pose.

How to do Basic Plank Pose:

  • Begin in Plank Pose
  • Transfer your body weight to your right hand and raise your left hand off the floor towards the ceiling.
  • Roll from the ball onto the outer edge of your right foot.
  • Open your chest to the left as you place your left foot directly on the top of your right foot.
  • Keep your legs straight and flex both  the feet strongly.
  • Your left hip is stacked directly over your right. Both hips have a tendency to want to sag, so lift them energetically up.
  • Take your gaze up to your left fingertips.
  • After several breaths, repeat the same with your left hand on the floor and right hand up towards the ceiling.
  • Release gently into plank pose- exhale by bending your knees on the floor.

Modifications and Props:

  • In order to increase the strength and stability of this pose, it’s helpful to work it with your soles pressing against a wall.
  • To make it easier place a block below your legs.

Preparatory Poses:

Follow Up Poses: 

  • Shoulder Pressing Pose.
  • Crow Pose.
  • Warrior Poses
  • Four limbed staff pose.
  • Eagle arms.

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  By homasana.com

Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.

Categories
Yoga

Dolphin Plank Pose (Makara Adho Mukha Svanasana)

A modification of Plank Pose, Dolphin Plank Pose strengthens and tones core, thighs and arms.

It is an intermediate pose that requires body awareness in terms of alignment in the pose. It requires strong arms, core and legs to achieve the expression of the Dolphin Plank Pose.                     This pose is an excellent preparatory pose for headstand(Sirasana ) and other inversions.

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Pose Level:

1

Focus: 

Strength and Power.

Body Parts Involved:

  • Core.
  • Shoulders.
  • Chest.
  • Butt.
  • Arms.

Equipment:

No equipment.

Benefits of Dolphin Plank Pose:

  • Calms the brain.
  • Helps relieve stress and mild depression.
  • Stretches the hamstrings.
  • Strengthens the shoulders and calves.
  • Strengthening the legs, arms and core.
  • Helps prevent osteoporosis.

Contraindications and Cautions:

  • Shoulder Injury.
  • Neck injury.

How to do Dolphin Plank Pose step by step instructions:

  • Start in the Dolphin Pose, knees bent.
  • Then walk your feet back until your shoulders are directly over the elbows and your torso is parallel to the floor.
  • Press your inner forearms and elbows firmly against the floor.
  • Firm your shoulder blades against your back and spread them away from the spine.
  • Similarly spread your collar bones away from the sternum.
  • Press your front thighs towards the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels.
  • Lift the base of your skull away from the back of the neck and look straight down at the floor.
  • Keep your throat and eyes soft.
  • Stay in the pose anywhere between 30 seconds to a minute or more as per your level.
  • Exhale while bending your knees on the floor .
  • Release.

Modifications And Variations:

  • To make it easier, lower your knees to the ground.

Beginner Tip:

  • Relieve any neck tension by resting your forehead on a block set between your forearms.

Preparatory Poses:

Follow Up Poses:

  • Headstand.
  • Shoulder Press Pose.

Was this page helpful 👍👎

Feel free to ask if you have any query 

  By homasana.com

Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.

Categories
Yoga

Staff Pose (Dandasana )

Just as Tadasana is the foundation of all the standing yoga poses,Dandasana or Staff Pose is the foundation of all the Seated Yoga Poses.

Dandasana is a simple seated pose that strengthens the deep muscles of the lower back, abdomen and pelvis. This improves the overall posture and builds a solid foundation for the healthy alignment of the rest of the spine. Improved posture helps prevent the overworking or overstretching of any one muscle group and contributes to stability and comfort in all other activities. On the other hand poor posture results in serious problems like strain and joint pain. 

However the key element of staff pose is to cultivate awareness of the spine alignment from the tailbone all the way to the crown of the head and to use the strength developed by the practice to transform your habitual posture.

Level:

Beginner.

Benefits of Dandasana:

  • Strengthens the back muscles.
  • Stretches the shoulders and chest.
  • Improves posture.
  • Lengthens the spine.
  • Helps to calm brain cells.
  • Creates body awareness.
  • Improves functionality of digestive organs.
  • Provides the mild stretch for hamstrings.

Contraindications and cautions:

  • Wrist injury.
  • Lower Back injury.

How to do Staff Pose Step By Step Instructions:

  • Sit on the floor with your legs together, straight out in front with back erect.
  • Place your hands next to your hips on the floor.
  • Flex your feet and extend out through the heels. Engage your thighs and actively press your sitting bones down.
  • Draw your lower belly in and up.
  • Slide your shoulder blades back and down along your spine.
  • Bring the bottom of your shoulder blades towards each other, collar bones spread.
  • Bring your chin slightly back and down and keep the base of your neck soft.
  • Stay in the pose for 5 to 15 breaths.
  • Keep engaging your abdominal muscles to maintain this pose. 

Beginner Tips:

  • Sit up on a block or folded blanket.
  • Use as many props as you can sit for the extended time with back erect.
  • If you find keeping both legs together uncomfortable – you can spread your feet to about hips distance apart.
  • Keep the knees soft and slightly bent if you feel too much sensation in your hamstrings.

Preparatory Poses:

Follow Up Poses:

  • Happy Baby Pose.
  • Seated Forward Bend Pose.

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Feel free to ask if you have any query 

  By homasana.com

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Yoga for everyone

Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.