Bakasana (Crow Pose)

Derived from the Sanskrit 'Baka' meaning crane/crow and 'Asana' meaning pose.

Crow Pose strengthens the shoulders, arms and core muscles. It improves balance, focus and concentration.

This pose is believed to open the Maladhara (Root Chakra) which is believed to provide stability, grounding, support, safety, security and is associated with survival.

Teaching Tips:

Begin in 'Malasana' Yogic Squat position. Feet are a little wider than hip width apart and make sure the knees point over the toes.

Practise pressing the inner knees towards the outer arms and the outer arms towards the inner knees so that you can feel the opposition.

Try to lift the chest here and lengthen through the spine. Draw the shoulder blades back and down. This is a hip opening pose. You don't have to squat all the way down, you may squat only some of the way.

Now bring the hands to the ground and align elbows over the wrists. Bring your weight slightly fowards. Gaze straight ahead.

Bring the knees as close to your armpits as you can and imagine holding a block between your thighs.

Engage your core muscles and continue a steady breath.

Begin to lift the heels off the ground keeping the toes touching.

When you feel steady lift one foot off the ground.

Finally practise lifting the second foot aiming to bring your feet together.

Namaste.

Carla Vickers

Pilates Instructor

Follow me on Instagram

Like me on Facebook

Follow me on Twitter

Comments

Dhanurasana (Bow Pose)

Dhanurasana (Bow Pose) Derived from the Sanskrit 'Dhanu' meaning bow and 'asana' meaning pose. This pose stretches the front body; pectoral muscles, intercostal muscles, abdominals, neck, thighs and ankles while strengthening the back extensor muscles, gluteal, hamstrings and shoulders. This pose is believed to open the Anahata (Heart Chakra), the Manipura (Solar Plexus Chakra), Swadisthana (Sacral Chakra) and Muladhara (Root Chakra). The Anahata (Heart Chakra) is associated with love, compassion, forgiveness, spirituality, harmony, trust and positivity. The Manipura (Solar Plexus Chakra) is associated with confidence and self-motivation. The Svadhishthana (Sacral Chakra) is believed to improve creativity, passion, pleasure, the expression of sexuality and a sense of joy. The Maladhara (Root Chakra)is believed to provide stability, grounding, support, safety, security and is associated with survival. This pos

Tittibhasana (Firefly)

Tittibhasana (FIREFLY POSE) Derived from the Sanskrit 'Tittibha' meaning insect and 'Asana' meaning pose. The aim is so get both the arms and the legs straight... but I've only tried this pose a few times, so a little way to go yet. This pose although it may not look it is calming. It improves balance, core strength and focus. This pose is believed to open the Manipura (The solar plexus chakra) This chakra is believed to improve self-control, self-confidence, emotional balance, and contentment. Teaching Tips: Begin in a squat position. Feet a little wider than hip width. Fold your torso between the legs and commence in bringing your shoulders behind your thighs as best you can. Now place your hands at the outer edges of the feet and to the floor. Activate the muscles of your arms, shoulders and core by beginning to press into your hands and lift your feet off the floor. Now try to straighten the legs and arms.

Parivrtta Trikonasana (Revolved Triangle Pose)

Parivrtta Trikonasana ( Revolved Triangle Pose) Parivrtta Trikonasana derives from the Sanskrit 'Parivrtta' meaning revolve , 'Trikona' meaning triangle and 'asana' meaning pose . This pose strengthens the inner thighs and stretches the hamstring muscles. It opens the chest and activates the deep core muscles improving balance and focus. This pose is believed to open the Svadhisthana (The S acral Chakra) which is believed to improve creativity, passion, pleasure, the expression of sexuality and a sense of joy. Teaching Tips: Step the feet apart and align the heel of the left foot with the heel of the back foot. Point your back toes towards the top right corner of the mat. Bring the left hand to the lower back and draw the shoulder blade back and down. Reach your right arm over head and begin to lean forwards with a lengthened spine. Place your hand wherever it falls; this may be on the shin, ankle or the ground (or yo

Yoga

Search This Blog