NAMASTE YOGA EXERCISES FOR DESIGNERS WITH BACKACHE
STEPS
1 2
3
Lying on the floor with the arms along side the body with the palms down, bend the knees and kick and rock the legs up and back, bringing the bent knees to the forehead and placing the hands under the hips. Slowly straighten the legs, reaching the toes to the floor over the head.
When the toes touch the floor, you can release the arms into one of three positions: a) along the floor, palms down behind your back; b) interlace the fingers behind your back and gently squeeze the shoulder blades together; c) slide the arms over your head and
PLOW POSE
hold onto the toes.
HALASANA
4 5
Breathe and hold for 4-10 breaths.
To release: bend the knees back to the head, and carefully and slowly roll the spine back onto the floor.
BENEFITS Calms the brain Stimulates the abdominal organs and the thyroid gland Stretches the shoulders and spine Helps relieve the symptoms of menopause Reduces stress and fatigue Therapeutic for backache, headache, infertility, insomnia, sinusitis
POSE LEVEL 1
STEPS
1
Stand in Tadasana. Bend your knees slightly, lift your left foot up and, balancing on your right foot, cross your left thigh over the right. Point your left toes toward the floor, press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot.
2
Stretch your arms straight forward, parallel to the floor, and spread your scapulas wide across the back of your torso. Cross the arms in front of your torso so that the right arm is above the left, then bend your elbows. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. The backs of your hands should be facing
EAGLE POSE
each other.
GARUDASANA
3
Press the right hand to the right and the left hand to the left, so that the palms are now facing each other. The thumb of the right hand should pass in front of the little finger of the left. Now press the palms together (as much as is possible for you), lift your elbows up, and stretch the fingers toward the ceiling.
4
Stay for 15 to 30 seconds, then unwind the legs and arms and stand in Tadasana again. Repeat for the same length of time with the arms and legs reversed.
BENEFITS Strengthens and stretches the ankles and calves Stretches the thighs, hips, shoulders, and upper back Improves concentration Improves sense of balance
POSE LEVEL 1
STEPS
1 2
3
HALF LORD OF THE FISHES POSE
4
ARDHA MATSYENDRASANA
5 6
From Bound Angle or Easy pose, extend the right leg straight out in front of you, cross the left leg over the right, placing the left foot flat on the floor close to the right knee. Then bend the right leg to bring the right heel next to the left hip. Wrap the right hand around the left knee and pull the knee in towards your chest. Press down through the hips and up through the crown to lengthen the spine. Inhale the left hand up and as you exhale reach the arm around your back placing the palm on the floor fingers facing back. Press the arm into the back to keep the back straight. Look over the left shoulder towards the back wall. As you inhale press the hips down and reach the crown up to lengthen the spine.
Breathe and hold for 3-6 breaths.
To release: inhale the left hand up and exhale untwisting the body, facing the front. Repeat other side.
BENEFITS Stimulates the liver and kidneys Stretches the shoulders, hips, and neck Energizes the spine Stimulates the digestive fire in the belly Relieves menstrual discomfort, fatigue, sciatica, and backache Therapeutic for asthma and infertility
POSE LEVEL 1
STEPS
1 2 3
CAT POSE
4
MARJARYASANA
Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor. As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don’t force your chin to your chest. Inhale, coming back to neutral “tabletop” position on your hands and knees.
This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa.
BENEFITS Stretches the back torso and neck Provides a gentle massage to the spine and belly organs
POSE LEVEL 1
STEPS
1
Sit on the floor with your legs together and extended in front of your torso. If your torso is leaning back, it may be because tight hamstrings are dragging the sitting bones toward the knees and the back of the pelvis toward the floor. It may be helpful to sit on a blanket or a bolster to lift the pelvis.
STAFF POSE
2
DANDASANA
3
A simple way to check alignment is to sit with your back against a wall. The sacrum and the shoulder blades should touch the wall, but not lower back or the back of the head. Put a small rolled-up towel between the wall and the lower back. Sit towards the front of the sitting bones, and adjust the pubis and tail bone equidistant from the floor. Without hardening the belly, firm the thighs, press them down against the floor (or your support), rotate them slightly toward each other, and draw the inner groins toward the sacrum. Flex your ankles, pressing out through your heels.
4 5
To lengthen your front torso perpendicular to the floor, think of energy streaming upward from the pubis to the sternum, then down the back from the shoulders to the tail bone. Then imagine the tail lengthening into the floor. Imagine your spine as the “staff� at the vertical core of your torso, rooted firmly in the Earth, the support and pivot of all you do. Hold the pose for one minute or longer.
BENEFITS Strengthens the back muscles Stretches the shoulders and chest Improves posture
POSE LEVEL 1
STEPS
1
Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands (and don’t lift them off your hands as you perform this pose). Be sure to tuck your forearms and elbows up close to the sides of your torso.
2
Inhale and press your forearms and elbows firmly against the floor. Next press your scapulas into your back and, with an inhale, lift your upper torso and head away from the floor. Then release your head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should be a minimal amount of weight on your head to avoid crunching your neck. (For
FISH POSE
more about this, see the Beginners Tip below.)
MATSYASANA
3
4
You can keep your knees bent or straighten your legs out onto the floor. If you do the latter, keep your thighs active, and press out through the heels. Stay for 15 to 30 seconds, breathing smoothly. With an exhalation lower your torso and head to the floor. Draw your thighs up into your belly and squeeze.
BENEFITS A traditional text that Matsyasana is the “destroyer of all diseases.” Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs Stretches and stimulates the muscles of the belly and front of the neck Stretches and stimulates the organs of the belly and throat Strengthens the muscles of the upper back and back of the neck
POSE LEVEL 1
STEPS
WARRIOR II POSE
1
VIRABHADRASANA
2
3 4 5
From Five Pointed Star, turn the right toes to the right wall and bend the right knee directly over the right ankle. Turn the hips and the shoulders towards the front and reach out through the finger tips, reaching towards the side walls. Turn and look at the right middle finger. Press into the feet, keeping the legs strong. Sink the hips down towards the floor, and reach the crown of the head up to lengthen the spine. Relax the shoulders down and back, pressing the chest forward. Breathe and hold for 3-6 breaths.
To release: straighten the legs and turn the feet forward coming back into 5 pointed star.
BENEFITS Strengthens and stretches the legs and ankles Stretches the groins, chest and lungs, shoulders Stimulates abdominal organs Increases stamina Relieves backaches, especially through second trimester of pregnancy Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica
POSE LEVEL 1
STEPS
1 2
3
COW POSE
4
BITILASANA
Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor. As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward. Exhale, coming back to neutral “tabletop” position on your hands and knees. Repeat 10 to 20 times. This pose is often paired with Cat Pose on the exhale for a gentle, flowing vinyasa.
BENEFITS Stretches the front torso and neck Provides a gentle massage to the spine and belly organs
POSE LEVEL 1
STEPS
1 2
Lie supine on the floor, and if necessary, place a thickly folded blanket under your shoulders to protect your neck. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis
BRIDGE POSE
and extend through the arms to help you stay on the tops of your shoulders.
SETU BANDHA SARVANGASANA
3 4
Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel. Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it’s resting on the blanket) up into the torso.
5
Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.
BENEFITS Stretches the chest, neck, and spine Calms the brain and helps alleviate stress and mild depression Stimulates abdominal organs, lungs, and thyroid Rejuvenates tired legs Improves digestion
POSE LEVEL 1
STEPS
1
2
CAMEL POSE
3
USTRASANA
4 5 6
From Child or Hero pose, come up onto both knees, placing them hip width apart. Place the palms of the hands on the sacrum with the fingers pointed down. Inhale and press the knees down reaching the crown of the head up to lengthen the spine. Exhale and press the hips forward, squeezing the buttocks and thighs and supporting your weight with the arms as you bend backwards. Very carefully reach one hand down to the heel at a time, if you cannot reach the heels keep the hands on the sacrum. If it feels safe drop the head all the way back. Holding tightly on to the heels with each hand, actively press the hips forward, lifting the chest up towards the ceiling. Breathe and hold for 3-6 breaths.
To release: slowly bring one hand at a time back to the sacrum. With both hands on the sacrum, slowly inhale up, letting the head and neck be the last to come vertical.
BENEFITS Stretches the entire front of the body, the ankles, thighs and groins, Abdomen and chest, and throat Stretches the deep hip flexors (psoas) Strengthens back muscles
Improves posture Stimulates the organs of the abdomen and neck
POSE LEVEL 1
BHARADVAJA’S TWIST BHARADVAJASANA
STEPS
1 2 3 4 5
Sit on the floor with your legs straight out in front of you. Shift over onto your right buttock, bend your knees, and swing your legs to the left. Lay your feet on the floor outside your left hip, with the left ankle resting in the right arch. Inhale and lift through the top of the sternum to lengthen the front torso. Then exhale and twist your torso to the right, keeping the left buttock on or very close to the floor. Lengthen your tailbone toward the floor to keep the lower back long. Soften the belly. Tuck your left hand under your right knee and bring your right hand to the floor just beside your right buttock. Pull your left shoulder back slightly, pressing your shoulder blades firmly against your back even as you continue to twist the chest to the right. You can turn your head in one of two directions: continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder at your feet. With every inhalation lift a little more through the sternum, using the push of the fingers on the floor to help; with every exhalation twist a little more. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.
BENEFITS Stretches the spine, shoulders, and hips Massages the abdominal organs Relieves lower backache, neck pain, and sciatica Helps relieve stress Improves digestion
POSE LEVEL 1
STEPS
1
2
SPHINX POSE
3
SALAMBA BHUJANGASANA
4 5 6
Lie on your belly, with the forearms flat on the floor, elbows under the shoulders, chin on the floor and legs together. Press the forearms down into the floor and inhale and lift the head and chest off of the floor, keeping the neck in line with the spine. Pull up the knee caps, squeeze the thighs and buttocks, engage mula bandha, and press the pubic bone down into the floor. Keep the elbows close to your sides and use the arms to lift you up even higher. Drop the shoulders down and back and press the chest forward. Draw the chin in towards the back of the neck and gaze up at the third eye point. Breathe and hold for 2-6 breaths.
To release: exhale and slowly lower the chest and head to the floor. Turn the head to one side, slide the arms alongside your body and rest.
BENEFITS Strengthens the spine Stretches chest and lungs, shoulders, and abdomen Firms the buttocks Stimulates abdominal organs Helps relieve stress
POSE LEVEL 1
STEPS
HALF MOON POSE
1
ARDHA CHANDRASANA
2
3
4
5
6
From High Lunge with the left foot forward, inhale and step forward into the left foot, straightening the left leg. Straighten the right leg up parallel to the floor. Staring at a point on the floor, place the left palm directly under the left shoulder and carefully bring the right hand to the right hip. Roll the right hip up and back so the hips face the side wall. Inhale the right fingertips up towards the ceiling. Turn the head to face the side wall. Work on turning the whole torso to face the side wall. Breathe and hold for 3-5 breaths.
To release: exhale and slowly bring both hands back to the floor and step the foot back into High Lunge. Repeat on other side.
BENEFITS Strengthens the abdomen, ankles, thighs, buttocks, and spine Stretches the groins, hamstrings and calves, shoulders, chest, and spine Improves coordination and sense of balance Helps relieve stress Improves digestion
POSE LEVEL 1
STEPS
1
Lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (but not the tops of the feet). Make sure your knees aren’t wider than the width of your hips, and keep your knees hip width for the duration of the pose.
2
Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor. Burrow the tailbone down toward the floor, and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze
BOW POSE
forward.
DHANURASANA
3
4
With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso, and be sure not to stop breathing. Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.
BENEFITS Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas) Strengthens the back muscles Improves posture Stimulates the organs of the abdomen and neck
POSE LEVEL 1
STEPS
1
Sit in Dandanasa (Staff Pose), then bend your right knee and put the foot on the floor, with the heel as close to the right sitting bone as possible. Keep the left leg strong and rotated slightly inward; ground the head of the thigh bone into the floor. Press the back of the left heel and the base of the big toe away from the pelvis. Also press the inner right foot active-
MARICHI’S POSE
ly into the floor, but soften the inner right groin to receive the pubis as you twist. Grounding
MARICHYASANA
the straight-leg thigh and bent-knee foot will help you lengthen your spine, which is always the first prerequisite of a successful twist.
2
With an exhalation, rotate your torso to the right and wrap your left arm around the right thigh. Hold the outer thigh with your left hand, then pull the thigh up as you release the right hip toward the floor. Press your right fingertips onto the floor just behind your pelvis to lift the torso slightly up and forward.
3
Remember to keep your straight leg and bent-knee foot grounded. Sink the inner right groin deeper into the pelvis, then lengthen your front belly up out of the groin along the inner right thigh. Continue lengthening the spine with each inhalation, and twist a little more with each exhalation. Hug the thigh to your belly, then lean back against your shoulder blades into an upper-back backbend. Gently turn your head to the right to complete the twist in your cervical spine.
4
Stay in the pose for 30 seconds to 1 minute. Then release with an exhalation, reverse the legs and twist to the left for an equal length of time.
BENEFITS Massages abdominal organs, including the liver and kidneys Stretches the shoulders Stimulates the brain Relieves mild backache and hip pain Strengthens and stretches the spine
POSE LEVEL 1
GRAPHIC DESIGN: SZTOJKA MELISSZA