Pose of the Month (December 2011)

Simhasana (Lion Pose)


How to:
Kneel on the floor and cross the front of the right ankle over the back of the left. The feet will point out to the sides. Sit back so the perineum snuggles down onto the on the top (right) heel.

Press your palms firmly against your knees. Fan the palms and splay your fingers like the sharpened claws of a large feline.

Take a deep inhalation through the nose. Then simultaneously open your mouth wide and stretch your tongue out, curling its tip down toward the chin, open your eyes wide, contract the muscles on the front of your throat, and exhale the breath slowly out through your mouth with a distinct "ha" sound. The breath should pass over the back of the throat.

Set your gaze (drishti) at the spot between the eyebrows. This is called "mid-brow gazing" or bhru-madhya-drishti; (bhru = the brow; madhya = middle). Or direct your eyes to the tip of the nose (nasa-agra-drishti; nasa = nose; agra = foremost point).

You can roar two or three times. Then change the cross of the legs and repeat for the same number of times. You may feel goofy doing this pose, but the benefits are great from it.

Benefits:
- Relieves tension in the chest and face.
- Stimulates the platysma, a flat, thin, rectangular-shaped muscle on the front of the throat.
The platysma, when contracted, pulls down on the corners of the mouth and wrinkles the skin
of the neck.
- Helps keep the platysma firm as we age.
- Destroys disease and facilitates the three major bandhas: (Mula, Jalandhara, Uddiyana).

Pose of the Month (November 2011)

Uddiyana Bandha (Upward Abdominal Lock)Before beginning the practice of Uddiyana Bandha or the Upward Abdominal Lock; it is best to perform it only on an empty stomach, only after an exhalation and never before an inhalation.
How To:
Stand with your feet slightly apart, eyes open. Your torso is rounded forward, knees are bent, hands are resting on your knees. Inhale deeply through your nose, then exhale quickly and forcibly, also through your nose (or pursed lips). Contract your abdominal muscles fully to push as much air as possible out of your lungs. Then relax your abdominals.

Perform what's called a "mock inhalation"; that is to expand your rib cage (thorax) as if you were inhaling, but don't actually inhale. The expansion of the rib cage (without the inhalation) sucks the abdominal muscles and viscera up into the thorax and hollows the belly.

Hold the bandha (root lock) for 5-15 seconds. Then slowly release the abdominal grip and inhale normally. Perform 3-10 rounds depending on your capacity with one or more normal breaths between each round.

Benefits:
- Helps with constipation, indigestion and purifies the digestive tract of toxins.
- Strengthens the abdominal muscles and diaphragm
- Stimulates blood circulation in the abdomen and blood flow to the brain
- Stimulates and lifts the energy of the lower belly to unite it with the energies
localized in the navel and heart.

Pose of the Month: November 2011, Reclining Bound Angle Pose

 Reclining Bound Angle Pose

Starting in Baddha Konasana or butterfly pose, sit on exhale and lower your back torso toward the floor, first leaning on your hands for balance. Once you are leaning back on your forearms, bring your torso all the way to the floor, supporting your head and neck on a blanket roll, bolster or block.  Also prop two blankets underneath your knees as shown.  Place arms, palms up laying on the ground next to your body. The natural tendency in this pose is to push the knees toward the floor in the belief that this will increase the stretch of the inner thighs and groins. 

Stay in this pose for one minute. Gradually extend your stay anywhere from five to 10 minutes. To come out, use your hands to press your thighs together, then roll over onto one side and push yourself away from the floor, head trailing the torso.

Benefits:

Opens your abdomen, chest and pelvic region and the areas most often restricted by the way you normally sit and stand, by the shape of the chairs you use, or your car seats. But, mentally and emotionally, it facilitates a deep opening, with support and safety, leaving you with a feeling of calm, peace and tranquility.