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Posts tagged ‘muscles toning’

pose of the week…tailor – baddha konasana

Tailor - Baddha konasana

BENEFITS: Improves flexibility in the hips, tones the abdominal muscles.

CONTRAINDICATIONS: Do not practice if you have SPD – Symphysis pubic dysfunction.   As with all poses of the week – if something doesn’t feel comfortable – don’t do it for now….

PRACTICE: Begin by sitting on the ground with the knees bent and the soles of your feet together.

Allow your pelvis to be heavy and relax your hips…The feet will begin to unfold like an open book.

Visualise the spine being long…

If it feels an effort to keep the body upright, then place part of a cushion just underneath the tailbone. If the knees feel too heavy – place some cushioning underneath them for support.

Be aware of your sitting bones and the contact they have with the ground. Circle around them one way, then circle the other way. Come to still in the centre of these circles…

Pelvis heavy, with sitting bones very much in contact with the ground. Hips released and spine like a growing plant seeking the sky…

Breathe…

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pose of the week… tadasana…

tadasana

Tadasana is one of the basic standing postures in yoga.

BENEFITS: Good for lengthening and realigning the spine.  May ease backache. Can improve leg and abdominal tone.

CONTRAINDICATIONS: Tadasana seems to be one of the safest postures to do – but as with all the poses of the week – only practice if you feel well and if the position feels comfortable for you to do.

PRACTICE: Stand with your heels directly underneath your sitting bones – a little narrower than your hips. Have the outside edges of your feet comfortably parallel. Take a moment to breath and then allow the lower half of your body to become heavier, so that the feet can really imprint themselves in the ground. In contrast to the earthing of the pelvis, feet and legs, the upper half of the body becomes lighter and is very much attracted upwards. Breathe easily and freely and enjoy the feeling of length and solidity…