reduces fat, and tones the muscles around the abdomen, hips, and waistline
helps to increase range of motion of the low back and hips
releases muscle tension
Parighasana - Gate Pose
Start this hatha yoga pose in a kneeling posture, knee's and feet together
extend the arms out to the sides in line with the shoulders
extend your right leg out to the side, keeping it straight
scooping the sacrum down and lengthening the spine up, bend to the right
place your right hand onto your right leg
extend your straight left arm up and over your head
breathe into Locked Gate Pose, Parighasana.
Hold this posture for about fifteen seconds or so.
When complete, return back to kneeling position and repeat on the other side.
Parivritta Janusirshasana Rotated Heel To Toe Pose
This next pose, Head To Knee, is a lateral bend with a "twist."
start in a seated posture, legs straight
bend the left leg and position that heel close to the groin
take your straight arms up over your head
keeping your trunk and face forward, bend your body to the extended right leg
if you're able, keep the trunk twisted and grasp hold of the right leg or foot
if not, hold the pose wherever you are.
Breathe deeply for about fifteen seconds.
When complete, return to foundational kneeling and repeat on the other side.
Ardha Chandrasana Standing Half Moon Pose
Standing Lateral Bend is the next pose.
Start in a foundational standing posture, legs together, back lengthened, sacrum gently scooped under.
Inhale, raise your arms over your head, interlock fingers
exhale, bend to your left, stretching through your whole right side
hold for about fifteen seconds or so, breathing.
Repeat on other side, bending to your right, stretching through your left side.
When complete, come back to foundational standing, arms down by your side.
More Exercise Stretching Yoga Poses
Click on the charts below...
Sirshasana - Head Stand Exercise
Shoulder Stand - Sarvangasana
Prasarita Padottanasana - Spread Leg Forward Bend
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Here are hatha yoga poses and ashtanga yoga postures that you can search on for details. Locate the "Search Bar" below this list. I've also included the Sanskit name...
tree - vriksasana crow - kakasana dancer - natarajasana warrior or hero pose - virabhadrasana III hand to toe - utthita padangusthasana side arm balance - vasisthasana shoulder stand - sarvangasana head stand - sirshasana hand stand - adho mukha vriksasana plow - halasana mountain - tadasana warrior or hero - virabhadrasana II warrior or hero - virabhadrasana I triangle - trikonasana cat or table pose - marjariasana sun bird - chakravakasana staff - dandasana seated boat - paripurna navasana downward facing dog - adho mukha svanasana upward facing plank - purvottanasana face down moves - navasana vinyasa leg raises - ab vinyasa knee to chest - apanasana vinyasa monkey god - hanumanasana runners poses - ashwa sanchalasana thunder bolt - vajrasana or virasana pigeon - kapotasana bridge - setubandhasana bow pose - Dhanurasana wheel pose - chakrasana standing forward bend - uttanasana camel - ustrasana seated forward bend - paschimottanasana
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Therapeutic Exercise Stretching Yoga
These hatha yoga asanas have the reputation for helping in certain disorders and illnesses.
They are never a substitute for medical attention, though they may aid in the correction of some disorders.
