Extending a warm invitation to you to join our group "One Minute Yoga" (OMY). Here is another sample.
Today I will focus on BALANCING postures.
Many people are under the impression that balancing postures involve only the feet, such as the popular one-legged pose, EKPADASANA. There are others. Balancing postures can also involve hands and feet (SIDE PLANK), arms (I won't be including those here!), and hands and knees.
No need to do advanced yoga postures to reap the benefits either. It's important that you just hold the postures for a little longer than the previous times.
BENEFITS OF BALANCING POSTURES:
improves focus, concentration and memory
improves neuromuscular coordination
improves nerve control
relieve stress and reduce inner tension
improves body awareness; propriorception (i.e: awareness of part(s) of body moving in space even with eyes closed)
builds core strength
Today I will focus on a KNEELING balancing posture called "The Bird Dog Pose"
BIRD DOG POSE:
1) From a seated posture, go on your hands and knees into tabletop position.
Shoulders over wrists, hips over knees. knees hip width apart.
2) Look down onto your mat and lengthen the back of your neck.
3) Breathe length into your spine
4) Continue slow deep breaths
5) On an exhale extend the RIGHT leg back and keep toes on the floor. Curl toes under to strengthen the Achilles tendon, the calf muscles and open up the back of the knee. Keep breathing slow deep breaths 3X.
6) Exhale. From the right hip flexor, lift the leg up (it does not have to be super high). Hold the position . Keep breathing. 3X.
7) When ready, and if you feel comfortable, Exhale again and extend the LEFT arm in front of you. Keep head down, neck long.
8) Breathe 3-5 deep breaths
9) Return to tabletop. Do the other side.
If you are having knee issues PLEASE place folded blanket underneath knee which you are weight bearing.
OR Only weight bear on your stronger knee. The leg extension is okay for the knee in pain.
DON'T do this posture at all if you are experiencing MAJOR knee pain. You need another set of postures which support and strengthen the knee.
Tomorrow I will do a follow up to this posture, Stay tuned!