Dr. Timothy McCall, author of "Yoga as Medicine," defines yoga as a systematic technology to improve the body, understand the mind, and free the spirit. Hatha yoga refers to the physical practice of yoga. It has numerous benefits, which include everything from reducing muscular tension, pain and imbalances to enhancing strength, flexibility and resilience.
Considerations
There are different styles and adaptations of Hatha yoga, such as Iyengar, Viniyoga, Ashtanga, Kundalini and numerous others. Dr. Georg Feuerstein and Dr. Larry Payne, authors of "Yoga for Dummies," mention that there are few basic approaches to yoga as a physical discipline. You can use Hatha yoga as a form of physical fitness/health maintenance, a sport or even a body-oriented therapy.
The Mountain Pose for Posture and Strength
Tadasana, the mountain pose, strengthens the muscles that support your spine, helps build stamina and serves as the foundation for the standing Hatha yoga poses. Stand with your feet hip-width apart. Press down evenly into the balls and heels of your feet. Lift your frontal hipbones up as you release your tailbone toward the floor. Release your shoulder blades down your back as you lift your breastbone a few inches closer to the ceiling. Draw your lower ribs in and firm your lower belly. Stay in this position for 10 breaths.
Sukhasana for Stress Relief and Focus
Begin in Sukhasana, the cross-legged seated pose, or sit in a chair. Use your hands to move your buttocks' flesh out of the way so you can feel your "sitting bones," also known as ischial tuberosities, located at the base of your pelvis. Press down into these bones, and draw your abdominals in and up as you extend the crown of your head toward the ceiling. Each inhale expand your rib cage and allow the crown of your head to drift toward the ceiling. As you exhale, draw your belly in to release the air. During your exhale make a conscious effort to let go of any mental distraction so you can obtain a peaceful state of mind. Continue with this breathing pattern for five to 10 minutes.
Low Lunge for Back Pain Prevention
Tightness in the hip flexors, which connect your lumbar spine with your thighbones, can cause compression in the low back which eventually leads to disc issues and pain. Use low lunge to help stretch your hip flexors. Start in a half-kneeling position; place your left shin on the floor and your right foot in front of you. Align your right heel a few inches forward of your knee joint and in line with your hip. Lift your frontal hipbones up as you extend your tailbone toward the floor. Inhale to raise your arms overhead; keep your wrists shoulder-width apart. Turn your palms to face each other. Create length from your pelvic floor to your fingertips. For a deeper stretch, shift your torso forward to align your knee over your ankle joint. Keep your frontal hipbones lifting to protect your low back and intensify the stretch in the hip flexors.
References
- "Yoga As Medicine"; Timothy McCall, M.D.; 2007
- "Yoga for Dummies"; Georg Feuerstein, Ph.D. and Larry Payne, Ph.D.; 2010
- "The Heart of Yoga"; T.K.V. Desikachar; 1999
- "The Woman's Book of Yoga & Health"; Linda Sparrowe and Patricia Walden; 2002
Member Comments