Tag: yoga girl

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 | Goddess Pose

5 Minutes 4 Positive Change | Lisa’s Asana 101

Goddess Pose
Sanskrit: High Malasana Squat or Utkata konasana
Benefits: Opens the hips and chest; strengthens the lower body; tones the lower body; stimulates the cardiovascular and respiratory systems
Lisa's Asana 101 Goddess Pose

Lisa in Goddess Pose

According to Sally Kempton, popular journalist on Yoga Journal, in Indian lore, Parvati comes onto the stage of mythology as a young maiden, the daughter of the mountain king Himalaya. She’s fiercely independent, and with good reason: Parvati is the incarnate form of the primordial shakti, the divine feminine power in its absolute form.

Shakti energy is one of the most important aspects of my practice as a Yogini. I utilize this posture often in my classes I teach to invoke fire energy and increase Tapas.

Goddess Pose

To start, please begin in Warrior 11 Virabhdrasana Vri.

Inhale and turn your feet to face the side of the mat, heels in, toes out, feet twice as wide as the hips.Use root lock on the inhale, Mula Bandha. Use upper abdominal lock on the exhale, Udyana Bandha.

Exhale and take Goddess Squat, stacking the knees above the ankles. hold the posture for 5-15 breaths.

Chandrasana~ Lunar Goddess Flow

Inhale and straighten the legs as you bring your arms out and up, palms facing forward, until thumbs touch overhead

Exhale as you come back into the asana

Repeat this flow, linking your pose with your breath at least 1- 2 minutes to build heat.

 

Suryasana~ Solar Goddess Flow

At the top pf the breath, inhale fully

Then as you exhale, bring your arms out and down as you fold from the hips scooping the arms on the earth

Inhale and lift to rise up lifting arms out and up overhead touching thumbs at top, reaching for the sun

Exhale and scoop arms out and down reaching for the Earth below.

Continue this flow, focusing on utilizing your fullest range of motion, sweeping the arms like a beautiful sun.

After 1-2 minutes return to Warrior 11. Focus over front fingertips. Inhale and expand in all directions

Exhale and sink into the hips, releasing tension at the shoulders into the Earth below.

Inhale and lift back heel turning it to 6 O’Clock, exhale pushing off back ball of foot and step to Mountain pose.

Bring hands to heart center. Honor your practice, finding peace, tranquility and deep release.

Namaste.

 

 

 

 

See the full article by Sally Kempton here

 

 

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