Tag: breath

Lisa’s Asana 101 | Matsyasana | Fish Pose

~5 Minutes 4 Positive Change~

Fish PoseSanskrit: Matsyasana

Benefits: Stretches the hip flexors, stretches the intercostal rib muscles, stretches the muscles of the belly, stimulates the abdominal muscles, strengthens the muscles of the upper back, and improves posture.

Lisa’s Asana 101 | Matsyasana | Fish Pose

Lisa's Asana 101 | Matsyasana | Fish Pose

Lisa's Asana 101 | Matsyasana | Fish Pose

 

This pose is one of my favorites for tranquility, peace and opening the heart!

Point the toes like the tail on a fish.

Place hands under buttocks palms down and bring elbows below body. Inhale as you lift your heart to the heavens, bringing the top of the crown of the head onto the mat and look upside down. Use this perspective of a Yogi to see the world in a whole new light. Breathe into the expansion of the heart and chest. Soften the abdomen.

Lisa's Asana 101 | Matsyasana

Stay in the post at least 15 breaths to receive maximum benefit, working up to a few minutes.

Using Matsyasana as a regular post in your practice, you will begin to feel the tranquility of a fish, as if moving through cool clear water.

To release, slowly exhale and remove hands out to the sides of the mat lowering the chin and move right into Savasana, final relaxation.

Namaste.

 

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Lisa’s Asana 101 | Bakasana | Crane | Crow

 

~5 MINUTES 4 POSITIVE CHANGE~

Crane Pose
Sanskrit: Bakasana
Benefits: Crane pose strengthens the arms and wrists, stretches the upper back, strengthens the core muscles, and opens the groin.

Lisa's Asana 101 | Bakasana | Crane or Crow

Lisa’s Asana 101
Just as I was a writing this I heard a very loud splat hit my window. I looked up as I saw some feathers float away. My hubby and I ran out to see what it was, and found a baby cardinal dazed and confused in the grass by my Four O Clocks.

My first reaction was to scoop him up so I did, just like a baby chick, holding down his wings. He squawked, then I began to talk to him and reassure him. I then felt Reiki energy giving him rest. He closed his eyes! He even began to slow his breathing down, as I walked around front and placed him back into his regular bush by my hummingbird feeder.

He gently walked onto the branch and is doing just fine!

What a little gift from above this Memorial Day.

When I first began to attempt this asana I would place folded blankets in front of me as a ‘crash pad’. Another prop we often use in class is setting two cork blocks end to end in the center of the mat. Come onto your hands and look up, bringing your knees all the way up to the back of your triceps or hug your knees around your arms as close to the underarms as possible. Step your toes up onto the blocks and lift up the belly.

Utilizing upper abdominal lock, Udhyana Bandha, is essential to get the lift you will need to fly! Practice lifting one foot and point the toes, then the other. Eventually you will lift both and take flight! This arm balance is very attainable. It may take you months or years, or may come easy.

I encourage you to take flight as you continue to practice Bakasana. Fall, crash, but get up and try again! The rewards of this posture are amazing.

Namaste.
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