By Samantha Grayson, CYT
There are many postures (asanas) in Hatha Yoga. The following are five restorative postures every Yoga instructor should teach. Sitting postures are important not only because they limber the legs, hips, and pelvis, but in aiding in the strengthening the back and improving posture they prepare the student to sit comfortably in postures for pranayama and meditation. Five of my favorite Yoga asanas are:
1. Kapotasana, Pigeon Posture: Begin by sitting and bending both legs at the knees. Arrange lower legs paralel to the front of the yoga matt with feet active, heels extending. Using your hands, place the right foot on the left knee. Making sure you are sitting on your sit-bones, lengthen and extend the spine and torso forwards to relax over the legs. Repeat on the other side.
2. Paschimottanasana, Back-Stretching Posture I: Begin by sitting on the floor with the legs extended forward and parallel. “Take a deep breath; then exhale and bend forward, sliding the palms down the legs to the feet and lowering the face to the knees. The forearms and elbows lie on the floor close to the legs. You can pull the trunk down gently with the arms. Stay in the pose for ten to twenty seconds. Breathing freely.”
3. Gomukhasana, Cow Faced Posture: “Keep the back erect as you sit on the inner edges of the heels and soles of the feet. Now flex the right arm, raise the right elbow those of the left hand hook together. The palm of the right hand faces the back and the palm of the left hand faces outwards. Breathing freely, stay in the pose at least six seconds. Repeat on the other side.
4. Bhadrasana, Auspicious Posture: “In this sitting position, traditionally adopted by Indian cobblers, the knees are spread wide out to the sides and the soles and heels are brought together with the heels against the perineum. If possible, the knees touch the floor and feet are pulled together and held captive between the hands. Either sit upright or extend the torso forward over the feet. Practice of this posture by women makes childbirth easier. It also tones the reproductive organs and the urinary system.”
5. Janu Sirsasana, Head to Knee Posture: “Sit on the floor with the legs extended together. Bend the right leg and place the sole of the foot flat against the inside of the left with both hands grasp the left foot and lower the face and chest on to the leg. The elbows are lowered to the floor. Stay in the pose for ten to twenty seconds, breathing freely.
Samantha Grayson is a certified Yoga teacher.
© Copyright 2010 – Samantha Grayson / Aura Publications
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