Tuesday, April 21, 2009
Sunday, April 19, 2009
Purvottanasana "Upward Plank Pose"
Purvottanasana- “Upward Plank Pose”
a) To get into this asana, you must first sit upright on your mat. Then place your hands several inches behind your hips and point your fingers forward. Slowly, bend your knees so your feet are on the floor and the backs of your legs and butt aren’t touching the mat. As you exhale press your hands and feet into the earth and lift your hips until you are in the shape of a tabletop. Your torso and thighs should be almost parallel to the floor. While keeping your legs and arms strong, lift your hips toward the sky. Press your shoulders into your back and without compressing your neck gently drop your head back. Then, to get out of the pose carefully lower your body back into Dadasana.
b) The action required in this asana is strength in the legs and arms. To hold the posture correctly is very difficult if your arms are not strong and if your legs feel tired and weak. Also, you need to engage Mulabunda which is core strength.
c) A benefit of this asana is that you can really test your strength and see where you are in your ‘yoga career.’ Also, by holding the pose for a longer period of time, you can strengthen your leg and arm muscles and become very strong.
d) In this asana, because I’m just starting out in yoga, I don’t feel absolutely comfortable. Even holding it for only a little while, I can feel my shoulders start to ache and my head feel very heavy.
e) Yoga Journal: http://www.yogajournal.com/poses/2474
Mimi.hu: http://en.mimi.hu/yoga/purvottanasana.html
a) To get into this asana, you must first sit upright on your mat. Then place your hands several inches behind your hips and point your fingers forward. Slowly, bend your knees so your feet are on the floor and the backs of your legs and butt aren’t touching the mat. As you exhale press your hands and feet into the earth and lift your hips until you are in the shape of a tabletop. Your torso and thighs should be almost parallel to the floor. While keeping your legs and arms strong, lift your hips toward the sky. Press your shoulders into your back and without compressing your neck gently drop your head back. Then, to get out of the pose carefully lower your body back into Dadasana.
b) The action required in this asana is strength in the legs and arms. To hold the posture correctly is very difficult if your arms are not strong and if your legs feel tired and weak. Also, you need to engage Mulabunda which is core strength.
c) A benefit of this asana is that you can really test your strength and see where you are in your ‘yoga career.’ Also, by holding the pose for a longer period of time, you can strengthen your leg and arm muscles and become very strong.
d) In this asana, because I’m just starting out in yoga, I don’t feel absolutely comfortable. Even holding it for only a little while, I can feel my shoulders start to ache and my head feel very heavy.
e) Yoga Journal: http://www.yogajournal.com/poses/2474
Mimi.hu: http://en.mimi.hu/yoga/purvottanasana.html
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