Asana of the Week #9 Headstand

Headstand, Sirasana is often referred to as the "king of poses". It's also lots of fun! It is a good strengthener for the abdominal muscles, aids digestion, stimulates the pituitary gland and is calming to the brain.

I am showing two levels of difficulty here; with splayed hands supporting the neck, and with the more tricky elbow supported balance.

Firstly, sit on your knees, place your hands shoulder width in front of you, and place your head just beyond them, resting on the crown of your head. Carefully kick one foot then the other above your head using the abs to balance.

Slowly straighten the legs, hold for five breaths then gently lower yourself back down.

Next, return to your knees. This time, lace your fingers together and rest the forearms, shoulder width at the elbows, on the mat. Tip onto the crown of your head so that it is cradled by the hands. If you balance is really good, and you have a strong neck, you can cup the hands around your head. Lift your knees up again. This needs to be more controlled than in the first headstand. Ideally, try to raise both legs at the same time, using your muscles more than relying on momentum, which may topple you.

 Slowly extend the legs once more. Play around with balance -try slowly arching your back into a strong backbend, or stretch into inverted splits.

Each week, on  Tuesday I will share a pose and explain how to get into the position correctly. Then, I challenge you to try the asana, and tag me on Twitter (@EleanorMayC) or Instagram (@EleanorMay_C) using the hashtag #AsanaoftheWeek Comment below if you have got involved, and have fun!

Asana of the Week #8 Bow Pose

Each week, on  Tuesday I will share a pose and explain how to get into the position correctly. Then, I challenge you to try the asana, and tag me on Twitter (@EleanorMayC) or Instagram (@EleanorMay_C) using the hashtag #AsanaoftheWeek Comment below if you have got involved, and have fun!

This week's asana is Bow Pose, Dhanurasana and strengthens back muscles and improves posture.

Lie face down with your arms by your sides, palms facing up. As you exhale, bend the legs towards the hips, and reach with your hands to grip the ankles from the outside. The knees should not move wider than hip distance apart during bow pose.

Inhale and lift your thighs off the ground, and your heels away from your hips powerfully. Let the head and chest be pulled upwards into the pose. Draw your shoulder blades in together and down from the shoulders to open up the chest. Don't forget to breath! Take gentle breaths through your nose as you hold the asana for twenty to thirty seconds. Repeat once or twice more, then, lying on your back, hug the knees to the chest and rock back and forwards to massage the back.

See you on the mat next week!

Asana of the Week #7 King of Dance Pose

Apologies for missing Asana of the Week last time -I was away and forgot to schedule a post, but I'll be sharing what I got up to later this week.

Each week, on  Tuesday I will share a pose and explain how to get into the position correctly. Then, I challenge you to try the asana, and tag me on Twitter (@EleanorMayC) or Instagram (@EleanorMay_C) using the hashtag #AsanaoftheWeek Comment below if you have got involved, and have fun!

This week is a balance; King of Dance Pose, Natarajasana. King of Dance Pose strengthens the legs, improves balance and stretches the upper back and shoulders.

Start in standing Mountain Pose. Ground the right foot, and bend the left leg back, so that the heel moves toward the hips. Catch the inner side of the foot with the left hand, and tilt forward, keeping your chest opened up skywards and the shoulder blades squeezed together. To protect the lower back, tilt the tailbone towards the floor and engage the ab muscles. Find a focus point to stare at to help maintain balance. Repeat on the other leg.

Photo from Shape

Level it up.
Want to improve flexibility more and hold the full pose? Instead of catching your foot with your hand, loop a yoga strap or strong belt around it, and bend the elbows up and behind the head, with both hands reaching back to hold onto the strap. Inch your arms as far down the strap as possible whilst maintaining the pose. Hold for five to ten slow breaths, and again, swap sides. Eventually, you may be able to discard the strap entirely and hold onto your foot or ankle by yourself.

Don't forget, that you could win a pair of weekend tickets to the Om Yoga Show here!

Asana of the Week #6 Wheel Pose

Each week, on  Tuesday I will share a pose and explain how to get into the position correctly. Then, I challenge you to try the asana, and tag me on Twitter (@EleanorMayC) or Instagram (@EleanorMay_C) using the hashtag #AsanaoftheWeek Comment below if you have got involved, and have fun!

We're practising backbends this time! This week's asana is Wheel Pose/Upwards Bow Pose, Urdhva Dhanurasana. Wheel pose strengthens and lengthens the spine, improving flexibility and reducing some back pain. The chest is opened, strengthening the lungs, which aids those with breathing problems. It is a whole body posture that strengthens the wrists, arms, legs shoulders and abs, particularly the obliques, producing a slimming and toning effect when practised regularly. Its is also a good hip opener.

Lie on your back, and place your feet flat on the ground, as close to the hips as possible. Place your hands just above your shoulders, splayed fingers pointing down the body. Ground the feet and lift the hips and lower back off your mat. Use your arms and shoulders to push your upper body up with the hips, until the arms are extended fully. Make sure that the neck is relaxed and down. Readjust your feet and hands if necessary. Build up to hold for three minutes, or even longer. Gently bend the arms and legs to come back down, tucking the neck against the chest as you do so to protect it.

Play Around 
Try straightening the legs so that the chest moves up above the shoulders. Or place the feet flat and move them closer to the arms -for me this is somewhat reminiscent of my gymnastic days, when I could get my hands inbetween my feet in wheel pose!
 

Asana of the Week #5

Each week, on  Tuesday I will share a pose and explain how to get into the position correctly. Then, I challenge you to try the asana, and tag me on Twitter (@EleanorMayC) or Instagram (@EleanorMay_C) using the hashtag #AsanaoftheWeek Comment below if you have got involved, and have fun!

This week I am introducing a balance, Crane Pose, or Bakasana, which is one of my favourite poses. It strengthens the forearms, wrists and abdominal muscles while helping to stretch the upper back, while improving balance. 

To start, squat down and ground the hands, with slightly bent arms and fingers splayed., between and slightly in front of your knees. Press the knees against the outside of your upper arms, and begin to tip forward, transferring your wait onto your hands. Exhale, as you lift your toes off the ground and move into the balance. Aim to hold this for twenty to thirty seconds.

Level it up:

If you feel confident, start to adjust the position of your legs at the start of the pose so that the knees on the triceps. Slowly start to straighten your arms as you hold the balance. Again, hold for up to thirty seconds, and continue practicing until your arms are totally straight.

Next, try a side crow pose. Start with your hands in the same position of Bakasana, but twist the hips around to one side so that your inside leg rests on one arm. Take your time transferring your weight onto your bent arms until your legs are held above the ground. Play around with your balance until you are happy with the pose. Then, extend one or both legs out to one side. Repeat on the other side, and take a photo. Tag me, and use the hashtag, and don't forget to smile!,

Asana of the Week #4

Time for Asana of the Week again. Each week, on Monday or Tuesday I will share a pose and explain how to get into the position correctly. Then, I challenge you to try the asana, and tag me on Twitter (@EleanorMayC) or Instagram (@EleanorMay_C) using the hashtag #AsanaoftheWeek Comment below if you have got involved, and have fun!

Following from last week's Warrior 1 pose, the next Virabhadrasana is Warrior 2 pose. This strengthens and stretches the legs, chest and shoulders and increases stamina. It relieves back aches and stimulates the abdominal muscles.

 From Warrior 1 pose, open your hips so that the left foot only points slightly towards the front of the mat and hips are sideways on. Bend the right leg so that the thigh is parallel to the ground, and raise the arms to be directly following the line of your legs. the shoulders should be stacked above the hips. Look over the right shoulder to face forwards. Hold for five slow breaths. Repeat on the left hand side.

Variations: Reverse Warrior

From Warrior 2, move your back hand down to rest, palm down, on the back leg. Reach as far as you can. Raise the front arm up into the air with splayed fingers. The hips are in the same position as Warrior 2, but the chest is turned upwards to follow the front arm. You may need to move your legs closer together or further apart to hold as deep a bend as comfortable, without the front knee bending beyond the toes. Hold for five to ten breaths and then swap sides. 

Asana of the Week #3

It is the third Asana of the Week! Each week, on Monday or Tuesday I will share a pose and explain how to get into the position correctly. Then, I challenge you to try the asana, and tag me on Twitter (@EleanorMayC) or Instagram (@EleanorMay_C) using the hashtag #AsanaoftheWeek Comment below if you have got involved, and have fun!

This week we are moving into the Warrior Poses, Virabhadrasana. Today is Warrior 1 Pose. Warrior 1 pose stretches the chest, shoulders and core. The shoulders, arms and calves are strengthened. Stand on the front edge of your yoga mat, then step your left back by around three feet. The left foot should turn outwards lightly to point toward the mat corner. Bend the right leg so that the thigh is parallel to the floor. Rest your hands on your hips to make sure that they are pointing straight forward. Now raise your hands above you, palms inward. Hold this position for five slow breaths through the nostrils. 

Tune in next week for Warrior 2 pose and Reverse Warrior! Click here to see last weeks Upwards Dog pose.

Asana of the Week #2

Welcome to Asana of the Week. Each week, on Monday or Tuesday I will share a pose and explain how to get into the position correctly. Then, I challenge you to try the asana, and tag me on Twitter (@EleanorMayC) or Instagram (@EleanorMay_C) using the hashtag #AsanaoftheWeek Comment below if you have got involved, and have fun!

This week's yoga pose is upwards dog (Urdhva Mukha Svanasana) It strengthens and stretches the shoulders and abdominal muscles, and lengthens the spine, improving both flexibility and strength.You can see last week's downward dog pose here.

Lying face down, press your palms flat on the ground next to your shoulders. Curl the toes under, and push the upper body up and forwards, arching your back so that the head leans towards the toes and the arms are straight. The hips and thighs should be raised off the ground, with your feet, shins and hands only supporting your weight.

Variations: 

• Cobra pose: arms are still straight, but the thighs are touching the floor
• Sphinx pose: hips are also on the floor, and the arms are slightly bent so as to accommodate this.

Asana of the Week #1

Today I am starting a new blog series. Each week, on Monday or Tuesday I will share a pose and explain how to get into the position correctly. Then, I challenge you to try the asana, and tag me on Twitter (@EleanorMayC) or Instagram (@EleanorMay_C) using the hashtag #AsanaoftheWeek Comment below if you have got involved, and have fun!

This week I am starting with one of the most well known yoga poses, the Downward Facing Dog, or Adho Mukha Svanasana. Done properly, the Down Dog should create a pull around the shoulder blades. The pose strengthens and energises the body. This pose can be done with fit together or hip distance apart.

Start on your hands and knees, making sure that your shoulders are stacked directly above the wrists. Curl the toes under and push back to straighten the legs. The fingers should splay widely to form a strong base. Push your chest towards the floor and hips upwards as you squeeze the shoulder blades together. Hold for five slow breaths through the nose, and return to your hands and knees. Finish in Child's Pose if you need to rest.

 Photo from YogaPoseWeekly