62473866 Yoga Journal
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Transcript of 62473866 Yoga Journal
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Amy ZimmermanHHS 248 Yoga I
Final ProjectNovember 16, 2006
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Childs PoseBalasana
bah-LAHS-anna
Benefits
Gently stretches the hips, thighs, and ankles
Calms the brain and helps relieve stress and fatigue
Relieves back and neck pain when done with head and torso supported
Contraindications
Diarrhea
Pregnancy
Knee injury: Avoid Balasana unless you have the supervision of an experiencedteacher.
Personal Response
This pose immediately clicked with me. When I was a child, I actually fell asleep like this allthe time, sometimes with my butt stuck in the air. It felt comfortable, especiallyduring growing pains. With my arms extended out in front of me, reaching, I feela tightness, slowly stretching and lengthening in my shoulders and biceps. If Imove my arms to my sides, backward and palm up, with my forehead on theground, I have to focus more on balance, now that the arms do not stabilize. It is agreat resting pose, slipped in between more challenging poses. It can also bemodified with a partner, which would be fun to try. My goal for Balasana is tofocus on breathing within the pose, rather than focusing on the pose itself.Hopefully, that will help me concentrate on breathing in all the poses
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Downward-Facing DogAdho Mukha Svanasana
AH-doh MOO-kah shvah-NAHS-anna
Benefits
Calms the brain and helps relieve stress and mild depression
Energizes the body
Stretches the shoulders, hamstrings, calves, arches, and hands
Strengthens the arms and legs
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done with head supported
Helps prevent osteoporosis
Improves digestion
Relieves headache, insomnia, back pain, and fatigue
Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis
Contraindications
Carpal tunnel syndrome
Diarrhea
Pregnancy: Do not do this pose late-term.
High blood pressure or headache: Support your head on a bolster or block, ears levelbetween the arms.
Personal Response
Not much to say about this one its a classic pose and it can lead from and into many otherposes and its a great stretch. I love how it feels but its not one of my favorites. This isntrelaxing, like Childs pose, but invigorating and energizing, so for that it definitely has itsbenefits. After holding different poses, its a relief to move into Downward-Facing Dog tostretch out tight muscles. Feels wonderful, and I usually deepen the stretch a little oralternate lifting each heel and pressing it into the floor.
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Dog and CatUttanasana
Benefits
Increases flexibility of spine
Stretches upper back and lower back, calf muscles and the legs
Reduces stress, fatigue and muscle stiffness Increases flow of blood to brain
Contraindications
Bad back
Bad knees
Carpel Tunnel
Personal Response
This is another fun position. My spine feels so great stretching out. My wrists are a littleweak but this position didnt bother them at all. And if it did, I believe I could always tryputting a blanket down. From this position (not with the arched back though), I like tostraighten out my legs and raise them up, trying to make my back and hips and feet astraight line. Concentrating on breathing is easy with this pose and I would probably go intoDownward-Facing Dog and then into Swan (I couldnt find information on the Swan, but it isone of my favorites).
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Four-Limbed Staff PoseChaturanga Dandasana
chaht-tour-ANG-ah don-DAHS-anna
Benefits
Strengthens the arms and wrists
Tones the abdomen
Contraindications
Carpal tunnel syndrome
Pregnancy
Personal Response
This pose (and Plank) are both very intense for the arms and the abdomen. Because thoseare two areas I would love to tone and strengthen, I try to do as much of these as I can withina yoga session. I have to concentrate on keep my entire body straight and inline andbreathing can sometimes be tough, especially when I try to hold the pose for a longer lengthof time.
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Cobra PoseBhujangasana
boo-jang-GAHS-anna
Benefits
Strengthens the spine
Stretches chest and lungs, shoulders, and abdomen
Firms the buttocks
Stimulates abdominal organs
Helps relieve stress and fatigue
Opens the heart and lungs
Soothes sciatica Therapeutic for asthma
Contraindications
Back injury
Carpal tunnel syndrome
Headache
Pregnancy
Personal Response
This one is really intense in the back and the butt. I think that as soon as I startedconcentrating on my feet and pubis pressing into the floor, as instructed, I lost focus on theplacement of my back and it felt much more comfortable, still stretching but not as intense.This one seems to focus on keeping the weight evenly distributed through the back and theone in class that we do, Upward-Facing Dog, is more about stretching the back. Definitelynot one of my favorites but still effective and it opens the chest and pulls the shoulder bladesback, which I enjoy.
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Upward-Facing DogUrdhva Mukha Svanasana
OORD-vah MOO-kah shvon-AHS-anna
Benefits
Improves posture
Strengthens the spine, arms, wrists
Stretches chest and lungs, shoulders, and abdomen
Firms the buttocks
Stimulates abdominal organs
Helps relieve mild depression, fatigue, and sciatica
Therapeutic for asthma
Contraindications
Back injury
Carpal tunnel syndrome
Headache
Pregnancy
Personal Response
I mentioned this briefly above. We do this in class, although at an easier level than pictured.I can actually do the full pose but can only hold it a couple seconds. This one feels greatbecause it stretches out the stomach, stimulating organs, and it also strengthens the armsand spineeven when you dont do the full pose, and its easier.
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Mountain PoseTadasana
tah-DAHS-anna
Benefits
Improves posture
Strengthens thighs, knees, and ankles
Firms abdomen and buttocks Relieves sciatica
Reduces flat feet
Contraindications
Headache
Insomnia
Low blood pressure
Personal Response
I love this pose, not because its easy but because it is the foundation of poses. You buildaround it and come back to it. Its a time to collect yourself, to focus. I like doingthis one with my eyes closed because it makes me focus inside and on mybreathing.
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Half Moon PoseArdha Chandrasanaare-dah chan-DRAHS-anna
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
Contraindications
Headache or migraine
Low blood pressure
Diarrhea
Insomnia
Personal Response
This pose was so fun when we did it in class. Its much easier to do it against the wall andwith a block and even then you can still lose your balance. I think its fun for me not onlybecause its a challenging pose as far as balance is concerned and it works out muscles in
my thighs and abdomen the most, but its fun because it feels so open. Spreading the armslike that just opens the chest and it feels great. I really want to work on this one morebecause its a challenging pose involving balance, but I can actually do it correctly, unlike theTree pose.
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Gate PoseParighasana
par-ee-GOSS-anna
Benefits
Stretches the sides of the torso and spine
Stretches the hamstrings
Opens the shoulders
Stimulates abdominal organs and lungs
Contraindications
Serious knee injury perform pose sitting on a chair
Personal Response
This is a great stretch for the hamstrings and when you really lean into the straightened leg,it is a deep stretch that I find really effective. I also love poses that stretch out my side torso,which this does wonderful in full pose. Its helpful to have a blanket underneath your kneefor a little padding but its not required.
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Scale PoseTolasana
toe-LAHS-anna
Benefits
Strengthens the wrists, arms, and abdomen
Contraindications
Avoid this pose with any shoulder or wrist injuries.
Tolasana also has many contraindications in common with Padmasana:
Ankle injury
Knee injury
Tight hips or thighs
Personal Response
I attempted to do this pose (with books instead of the yoga blocks) but kept losing mybalance. It is a huge workout for your wrists and arms and because the legs aresomewhat folded, it helps a little in balancing but really targets your abdomen. Ineed to work on upper body strength and once Ive done that, this will be a greatpose. I cant wait!
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Fish PoseMatsyasana
mot-see-AHS-anna
Benefits
Traditional text states Matsyasana is the destroyer of all diseases.
Stretches the deep hip flexors and the muscles 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
Therapeutic applications include fatigue, anxiety, menstrual pain and more
Contraindications
High or low blood pressure
Migraine
Insomnia
Serious lower-back or neck injury
Personal Response
I did this one with my legs straight, like the picture. Although it does stretch muscles in mythroat and in my back, I was hoping for more with my legs, like in Bridge Pose. I didnt likethis one much at all but would love any feed back you can give me to perfect this pose.
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Bridge Pose
Setu Bandha SarvangasanaSET-too BAHN-dah
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
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done supported
Reduces anxiety, fatigue, backache, headache, and insomnia
Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
Contraindications
Neck injury: avoid this pose if not under supervision
Personal Response
I thought this one would be hard but it was actually surprisingly easy. My legs feelempowered and strong and it stretches wonderfully through the back. I can do afull bridge but prefer to keep my shoulders on the ground. Ive found that it reallyis helpful when I have stomach cramps
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Legs-Up-the-Wall PoseViparita Karani
vip-par-ee-tah car-AHN-ee
Benefits
Relieves tired or cramped legs and feet
Gently stretches the back legs, front torso, and the back of the neck Relieves mild backache
Calms the mind
Contraindications
Possibly avoid during menstruation (debatable)
Glaucoma
Serious neck or back problems
Modifications & Props
I wanted to try this one because it looked fun. This felt amazing! I find it hard to do stretcheswith my legs up because my arms are short and I cant reach my legs to stabilize them.Using the wall really helps me have the support I need to stretch my legs out like this.
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*note about picture bottom leg should be straight*
Knee Down TwistSupta Matsyendrasana
Benefits
stretches the back musclesrealigns and lengthens the spinehydrates the spinal disks
Contraindications
Recent or chronic injury to the knees, hips or back
Personal Response
This is a great stretch and yet relaxing at the same time. It is also a stretch for the abdomenand the thigh, the side torso and the back. I like to do this when things arewinding down, its a great last stretch before releasing your body to Savasana.
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Corpse PoseSavasana
shah-VAHS-anna
Benefits
Calms the brain and helps relieve stress and mild depression
Relaxes the body
Reduces headache, fatigue, and insomnia
Helps to lower blood pressure
Contraindications
Back injury or discomfort: Do this pose with your knees bent and your feet on thefloor, hip-distance apart; either bind the thighs parallel to each other with a strap(taking care not to position the heels too close to the buttocks) or support the bentknees on a bolster.
Pregnancy: Raise your head and chest on a bolster.
Personal Response
The most relaxing pose. I love that we end every class with this one. Sometimes its morecomfortable with legs bent but often I find myself starting with my knees bent andthen gradually relaxing more and more. In my mind, Ill start relaxing my toes, my
ankles, legs, knees, etc until Im in full Savasana.
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