ANDREA - a full time Yoga, Pilates and Tai Chi instructor.

I fell in love with yoga over seven years ago, when I got a Nintendo DS and bought a game called Let's Yoga. From then, I began 'playing' yoga everyday, sometimes twice a day. At first, the practice was more physical for me, but after few months I started to really count on yoga to bring me a sense of calm during especially chaotic days. Soon after, I began recognizing the benefits of a regular asana and meditation practice and continued to incorporate yoga daily - not just during times of chaos. I found myself feeling more energized, more compassionate, happier, and with more awareness. Now, I teach full-time and couldn't be happier to do what I love. What began as a physical practice for strength and flexibility quickly became a lifestyle. I teach my students to take their yoga off the mat and apply the principles learned in the class to their lives outside of the studio. I do not only teach my philosophy, I live it.

Wednesday 4 December 2013

Upward Half Lotus Forward Bend

Upward Half Lotus Forward Bend / Urdhva Ardha Padma Paschimottanasana 

(OORD-vah ARE-dah PAD-ma Posh-ee-moh-tan-AHS-anna) 
urdhva= upward
ardha= half
padma= lotus
paschima= back of body, west side
uttana=stretched
1. Sit down with your legs extended out in front of you. Lift your tail bone up and expand open your chest. Pull your belly button back towards your spine. Place your hands palms facing down at either side of your hips. Take your right foot and place it high up in your left hip crease as in half lotus. Forward fold bending from the hips and grab on to the foot with both hands. Try grabbing on to the left wrist. Only when you are comfortable in this pose, continue to step 2.

2. Sitting up tall with your legs extended, place your right foot into half lotus as in step 1. Bend your left leg and grab on to the foot with both hands. Variation: Alternately take your half lotus to your knee in this pose.

3. Begin to straighten your left leg completely up to the sky. As you lift, engage your core and keep your belly pulled in. Keep your chest expanded and shoulders down. Pull your self in as close as you can so that your nose touches your shin.

4.Take your left hand and grab on to the wrist of your right arm across the bottom of your foot. Variation: You may make the ‘Om’ symbol with your right hand, or to decrease intensity, keep holding your foot at the outside edges. Gaze at the big toes in the sky. Maintain the pose for at least 10 seconds and gradually increase the length of the pose as you develop greater core strength.

Benefits
- Strengthens and tones the core, abdominals and spine
- Helps to improve digestion
- Improves balance
- Increases stamina
- Stretches hamstrings, shoulders and wrists

Cautions
- Low blood pressure
- Pregnancy
- Asthma
Upward Half Lotus Forward Bend / Urdhva Ardha Padma Paschimottanasana
(OORD-vah ARE-dah PAD-ma Posh-ee-moh-tan-AHS-anna)
urdhva= upward
ardha= half
padma= lotus
paschima= back of body, west side
uttana=stretched

1. Sit down with your legs extended out in front of you. Lift your tail bone up and expand open your chest. Pull your belly button back towards your spine. Place your hands palms facing down at either side of your hips. Take your right foot and place it high up in your left hip crease as in half lotus. Forward fold bending from the hips and grab on to the foot with both hands. Try grabbing on to the left wrist. Only when you are comfortable in this pose, continue to step 2.
2. Sitting up tall with your legs extended, place your right foot into half lotus as in step 1. Bend your left leg and grab on to the foot with both hands. Variation: Alternately take your half lotus to your knee in this pose.
3. Begin to straighten your left leg completely up to the sky. As you lift, engage your core and keep your belly pulled in. Keep your chest expanded and shoulders down. Pull your self in as close as you can so that your nose touches your shin.
4.Take your left hand and grab on to the wrist of your right arm across the bottom of your foot. Variation: You may make the ‘Om’ symbol with your right hand, or to decrease intensity, keep holding your foot at the outside edges. Gaze at the big toes in the sky. Maintain the pose for at least 10 seconds and gradually increase the length of the pose as you develop greater core strength.
Benefits
- Strengthens and tones the core, abdominals and spine
- Helps to improve digestion
- Improves balance
- Increases stamina
- Stretches hamstrings, shoulders and wrists

Cautions
- Low blood pressure
- Pregnancy
- Asthma

- See more at: http://www.mryoga.com/seated/#sthash.WqOR3h2L.dpuf

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