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Hands to Feet Yoga Pose (Pada Hastasana) ­ Yoga Exercise Share your Experiences

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Introduction The Hands to Feet Pose or Pada Hastasana gives many of the same benefits as the Forward Bend ­ trimming the waist, restoring elasticity to the spine, and stretching the ligaments of the legs, especially the hamstrings. It also aids in the flow of blood to the brain. Once again, as in the Forward Bend, the purpose of this Asana is to bend down as far as you can with your spine and legs straight. Holding your toes and bringing your head into the shins will follow naturally when your back has become more flexible. Breathe deeply in the position, and let yourself fold a little further down with each exhalation. To pull your chest in closer to your legs, walk your hands back behind you, palms on the floor, as in the photograph below

The Hands to Feet Yoga Pose (Pada Hastasana)

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Standing with your feet together, exhale. Then inhale and raise your arms above your head. Lift your head up, making yourself as tall as possible, so as to lengthen the spine.

As you exhale, fold forward from the pelvis. Keep your Knees and spine as straight as you can.

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Come down as far as possible and either grasp your ankles or clasp hold of your big toes with thumbs and index fingers. Pull your head in toward your shins and breathe deeply in the pose. Come out of the position slowly as you inhale. Stretch your arms above your head, then lower them down by your sides.

Triangle Yoga Pose (Trikonasana) ­Yoga Exercise and Poses Share your Experiences

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Introduction In Hindu art the triangle is a potent symbol for the divine principle, and it is frequently found in the yantras and mandalas used for meditation. Pointing downward it represents Shakti, the dynamic female principle; pointing up it stands for Siva, the passive male force. Trikonasana, the Triangle Pose, concludes the yoga postures in our Basic Session. It augments the movement of the Half Spinal Twist Yoga Pose and gives an excellent lateral stretch to the spine, toning the spinal nerves and helping the proper functioning of the digestive system. The body becomes lighter and other asanas are improved. When performing the Triangle Pose, take care that both your knees are straight and that your hips are facing squarely forward, rather than twisted. Bend first to the right, then repeat, bending to the left as shown below.

Aim for perfect balance in these basic yoga poses, and you will gain the control and concentration necessary to more advanced yoga variations.

The Triangle (Trikonasana) Yoga Posture

1. Stand with your feet well apart (about 3­4 feet). Point your left foot to the left, and your right foot slightly to the left. Stretch your arm out at shoulder level and bring the right arm straight up, against your right ear.

Now inhale.

2. As you exhale, bend to the left and slightly forward to bypass your ribs. Slide your left hand down your left leg and hold on to the lowest part you can reach. Look out at your right hand. Take several full breaths in this position before releasing it. Repeat, bending to the right.

Final Corpse Yoga Pose ­ Yoga Exercise and Poses Share your Experiences

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Introduction

Your Yoga Practice will help you be more in touch with your body. It gives you the ability to recognize tension and relaxation, thus you'd also be able to bring them under your conscious control. At the end of a Yoga Session, you should spend at least ten minutes in Final Relaxation. During this time, you relax each part of your body. But in order to experience Relaxation, you must first experience tension. Working up from the feet, as shown below, you first tense and lift each part, then drop (don't place) it down. Now, let your mind travel throughout the body, commanding each part to relax. Let yourself go. Sink deep into the quiet pool of the mind. To bring your consciousness back to your body, gently move your fingers and toes, take a deep breath and sit up as you exhale.

Doing the Final Corpse Pose  Feet and legs Lift your right foot just an inch off the floor. Tense the leg, hold, then let it drop.

Repeat on the other side.

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Hands and Arms Raise your right hand an inch off the floor. Make a fist, tense the arm, then let it drop. Repeat on the other side. Relax.

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Buttocks

Clench your buttocks tightly together, lift the hips a little way off the floor and hold.

Relax and drop them down

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Chest

Tense and lift up the back and chest, keeping your hips and head on the floor.

Relax and drop them down.

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Shoulders

Lift your shoulders and hunch them up tight around your neck. Let them drop, relaxed. Now pull each arm, in turn, down alongside the body, and relax.

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Head

Tuck in your chin slightly and roll the head gently from side to side. Find a comfortable position in the center for the head to lie, and then relax.

Suggestions in Doing the Final Corpse Pose After practicing the sequence shown, visualize your body in your mind's eye, and repeat this simple formula mentally: "I relax the toes, I relax the toes. The toes are relaxed. I relax the calves, I relax the calves. The calves are relaxed." Continue on up the body, applying the formula to each part along the way ­ the stomach, lungs, heart, jaw, scalp, brain, and so on. Feel a wave of relaxation rising up your body as you guide your awareness through each part. Each time you inhale, feel a wave of oxygen flowing down to your feet; each time you exhale, feel the tension flowing out of your body, leaving your mind like a deep, still lake, without a ripple. Now dive deep into the center of this lake, deep within yourself, and experience your true nature.