om body
YOGA 1
STRONG
2
Six postures for building strength, by Lynsey Riach
1. Extended Hand To Toe (Utthita Hasta Padangustasana)
Starting in mountain pose, bring your left hand to your hip for balance and find a focal point to concentrate on. Slowly bring your right leg towards your belly, bending the knee hooking the finger to the big toe. Extend your leg out to the side, opening the hip, remaining straight and upright with no bend in your spine. Standing leg is firm, but knee is not locked. This strengthens control in your mind, standing leg and promotes flexibility in the hip socket and hamstrings. Hold for 3-5 breaths then repeat on the other side.
3
3. Wildthing (Camatkarasana)
From downdog, bring your weight into your right hand and roll onto the outer edge of your right foot like side plank. On an inhalation, lift your hips and carefully ‘flip’ yourself over by staying strong in your right hand and stepping your left foot back. Place your toes on the floor with your knee partially bent. Curl back through your upper back to create a sweeping action of the shoulder blades into the back of the rib cage. On an inhalation lift your hips higher until you curl more into a backbend whilst extending your left arm away from your heart. Stay for 3-5 breaths on each side promoting a stronger back and hip flexors with each time you practice this extension.
46
2. Downdog Split (Adho Mukha Svanasana)
Position your hands and hips shoulder width apart, pushing back pelvis to relax into this calming pose. Gently extend your right leg upwards and point the toe to extend further. Feel your hip open and leg stretch out as your back and shoulders become stronger each time you practice this pose. Stay here anywhere from 3-5 breaths before switching legs.
4
4. Plank
Feel free to use blocks or not in this pose. Moving back from Wildthing, draw your torso forward until the arms are perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor. Press your front thighs up toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of the skull away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft. Engage and strengthen your abdominals holding for 3-5 breaths.