Side angle pose is one of my all time favorite yoga poses and I incorporate it into my own practice often. It is a great level 1 pose that energizes the whole body, opens and lengthens the side body, builds strength in the legs, knees, and ankles, and builds endurance. There are so many beautiful variations of this pose that make it accessible to most people.
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February. Blah. At least that is how I am feeling right now. We are right smack in the middle of winter here in the northeast and it is beginning to feel endless. The weather has been exceptionally cold this year and I am definitely suffering from cabin fever. Don’t get me wrong, I love the beauty of the freshly fallen snow, the icicles that form on the side of the mountain rocks, and the flickering flames of a warm crackling fire. What I am missing though is the extended time outdoors, the feel of the warmth of the sun, and connecting with others. This time of year I find myself running from my car to the house/work/store and often not getting the opportunity to pause to talk to my neighbors or the guy from around the corner out walking his dog. When friends call to get together it is very tempting to stay home, warm, in my sweatpants. VERY tempting, especially if the wind chill is down in the single digits! During this time of year, it can be easy for our bodies and minds to become stagnant. Feeling the effects of these winter blues has led me to focus much of my yoga practice recently on opening up the heart, or Anahata, chakra. This is our energy center which is located right in the center of our chest. The heart chakra has many important functions, such as, allowing us to give and receive love (to ourselves and others), compassion, forgiveness, and appreciation. Below are 3 of my favorite poses that I have been including in my heart opening sequence: 1. Tadasana variation (Mountain pose). From samastiti, on an inhale, rise up on to the balls of your feet while raising your arms overhead, keeping them parallel with palms facing each other. Bring your palms together and drop your hands behind your head. Slowly lower your heels and arms on the exhale. Repeat 4 times and hold on the 4th for 4 breaths. Breathe deeply, expanding your chest on the inhale. 2. Bhujangasana (Cobra pose). From a prone position, with your legs extended behind you, press the tops of the feet, thighs, and pubis bone on the floor. Spread your hands on the floor under your shoulders, keeping the elbows close into your body. Inhale to straighten your arms, lifting your chest off of the floor. Only lift as high is as comfortable while maintaining the thigh/pubis connection to the floor. Gaze upwards and keep your abdominals engaged. On the exhale slowly lower back to the starting position. Repeat 4 times and hold on the 4th for 4 breaths. Breathe deeply, expanding your chest on the inhale. 3. Dhanurasana (Bow pose). From a prone position, with arms alongside the body and palms up, bend your knees bringing your heels as close to the body as you can. Reach back and take hold of your ankles. Inhale and lift your heels away from your buttocks and thighs off of the ground, this will lift your chest and head off of the ground. Hold for 4 breaths, continuing to lift the heels and thighs, drawing your shoulder blades firmly against the back, and expanding through the chest.
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