Yoga is an ancient discipline designed to bring harmony to the mind, body and spirit. The practice of asanas, or postures, is the physical fitness portion of yoga. A few positions are executed by placing a hand on the floor, while extending the arms. These are used to stretch the arms and legs and improve balance. Consult your medical doctor before trying yoga or other fitness programs.
Half Moon Pose
Ardha Chandransana, also known as half moon pose, is a challenging balancing pose that stretches the arms, legs and improves balance. Begin in mountain pose, or standing pose. Extend the right hand out while lifting the left leg off the ground. The right hand is then placed on the ground with the left hand extended up toward the ceiling. Rotate the head around to the left with the eyes focused upward. Hold this pose for several breaths, and repeat on the opposite side. Half moon pose is designed specifically to strengthen the muscles of the torso, thighs and calves, while improving flexibility in the spine and shoulders.
Extended Side Angle Pose
Utthita Parsvakonasana, or extended side angle pose, is a variation of the common lunge. To begin, step the right leg forward and the left leg back. Bend the right front knee and lunge forward, making sure the knee does not extend over the toes. Place the right hand on the floor just to the left of the right foot; then, reach up toward the ceiling with the left hand. Look upwards. Hold this position for several breaths, then repeat on the opposite side. Extended side angle pose stretches the arms, inner thigh and shoulders while improving strength in the legs.
Revolved Triangle Pose
Parivrtta Trikonasana, also known as revolved triangle pose, is another challenging balancing pose. As with extended side angle pose it begins in a wide stance. Step the right foot forward and the left foot back, but do not bend the knee. Reach the left arm down to the floor, placing the hand on the outside of the right foot. Next, extend the right arm up toward the ceiling and rotate around looking up toward the right hand. Hold for several breaths and repeat on the left side. This asana is used to stretch the arms and legs, while increasing spinal rotation and breathing capacity.
Side Plank Pose
Vasisthasana, or side plank pose, is mainly a balancing posture with the added benefit of strengthening and stretching the arms, legs and torso. Begin by lying on your right side on the mat. Place the right hand on the floor under the body and extend the left arm up toward the ceiling. Keep the legs together while lifting the body off the floor. Hold this pose for several breaths before repeating on the left side. Side plank pose is used therapeutically to strengthen the torso, especially the back area, while improving balance and strength in the arms and shoulders.
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