Scorpion | Yoga Pose

Scorpion | Yoga Pose

This is done as an add on to an Downward Facing Dog

So you are in your down dog position and you will lift one leg off the floor keeping the leg straight.
At this point the hips are still facing the floor.
You then bend the lifted leg and bring the heel close to your buttocks.
As you do this you will open out the hips and that will open out the chest slightly but you must keep both hands in contact with the floor.
Look under the armpit of the opposite arm and try to look at the bottom of the foot of bent raised leg.
You should feel a great stretch through the front of the hip and its a great shoulder/arm strengthener.

Sphinx | Yoga Pose

Sphinx | Yoga Pose

This is a great pose to help loosen up the lower back as it is quite a shallow bend.

Lay on your front face down.
Bring you arms beside you with elbows close to the body.
Make sure the forearms are in a straight line.
Finger tips should be about level with your eyes.
As you breath in lift the upper body.
Your push should not come from pushing down on the arms it should come from your back muscles lifting.
The arms are there to support not carry all the weight.
Relax the shoulders keep them away from the ears and lift the front of the chest forward.
Your gaze should be ahead this will depend on what is comfortable for your neck.

The Seated Wide Angle Forward Fold Yoga Pose

The Seated Wide Angle Forward Fold Yoga Pose

Take the legs as wide as you can and keep the feet flexed to engage the legs and keep a firm base.
Take a breath in and straighten the spine lift the lower ribs and roll the shoulders back to open the chest.
As you breath out fold from the hips and fold forward but also try to move forward and lead with the chest and not the head.
Depending on your flexibility how far you will move (sometimes there is little movement).
Try to take the hands forward but keep the shoulders relaxed and us the stickyness of your mat to pull you forward. Rest the elbows on the floor or if you can the chest.
A good tip to open out the hips try to roll your legs backwards and this may give you a little more space to go forward.

The Simple Twist Yoga Pose

The Simple Twist Yoga Pose

You start this from a seated forward fold position.
Take the left leg over the right leg and place the foot flat on the floor beside the knee.
Take the right arm and lean forward and hook your elbow below the knee. This needs to be a firm hold and pull the leg into the chest.
Take the left arm behind you and place hand or fingers on the floor try to keep the arm as close to the back which helps you keep the back straight and the chest forward.
Do not lean back.
Take a breath in and as you breath out twist the upper back and head round to look over the shoulder and try to keep the chin in line with the floor.

 

The Triangle Yoga Pose

The Triangle Yoga Pose

The main thing to remember is that this is a side bend so the body alignment is everything the upper body should not be falling forward.
Front foot faces forwards and the back foot comes in about 40 degrees. The heel of the front foot lines up with the instep of the back foot to create a straight line. Both legs remain straight. Arms out at shoulder height with palms facing the same way that your hips are facing (side of mat). With your in breath side the whole of the upper body forward and as you breath out tip over. You must keep the upper body open it is not all about touching the floor. Watch the upper arm it need to remain in line with the lower one and the hand needs to keep facing the same way as your chest. You can look either at the floor, wall or ceiling depending on your balance and neck. You should be feeling this along upper side and into the hip.