Yoga Pose Tuesday

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Well good morning all you lovely people!! Here is another edition of Yoga Pose Tuesday. I am feeling so much better now that I got into a regular habit of yoga again. I hope you are trying the poses because I know it will start to make you feel better as well.

Today I am going to introduce another easy but a little more demanding pose. Warrior III – Virabhadrasana III. It’s not a hard pose but if there is difficulty in balance it can be a little hard to it. Good Luck!!! – pic is courtesy of my lovely daughter 🙂 –

 

***On a side note…Please consult with your doctor before doing any new exercise. Also yoga is not meant to be done quickly it is meant to be done gradually. DO NOT force your body into any pose. The more you do them the easier they become.***

 

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  1. .Stand in Tadasana (Mountain Pose), exhale and fold foward to Uttanasana . From Uttanasana, exhale and step your left foot back into a high lunge position. Your right knee should be more or less at a right angle. Lay the midline of your torso (from the pubis to the sternum) down on the midline of the right thigh (from the knee to the hip crease) and bring your hands to your right knee, right hand to the outer knee, left hand to the inner. Squeeze the knee with your hands, lift your torso slightly, and with an exhalation, turn it slightly to the right.
  2. Now from the lunge position, stretch your arms forward, parallel to the floor and parallel to each other, palms facing each other. Exhale and press the head of the right thighbone back and press the heel actively into the floor. Synchronize the straightening of the front leg and the lifting of the back leg. As you lift the back leg, resist by pressing the tailbone into the pelvis
  3. Don’t allow the torso to swing forward as you move into position; instead, as you straighten the front knee, think of pressing the head of the thighbone back. This centers the femur in the hip joint, grounds the heel into the floor, and stabilizes the position.
  4. The arms, torso, and raised leg should be positioned relatively parallel to the floor.  Energize the back leg and extend it strongly toward the wall behind you; reach just as actively in the opposite direction with the arms. Bring the head up slightly and look forward, but be sure not to compress the back of your neck.
  5. Stay in this position for 30 seconds to a minute. Release back to the lunge on an exhalation. Bring your hands to the floor on either side of the right foot, and on an exhalation, step your left foot forward to meet your right. Stay in this forward bend for a few breaths, then repeat for the same length of time on the other side.

 

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