| |
.Article of the Month |
|
| |
Abhyanga
Learn the ancient ayurvedic practice of abhyanga |
|
| |
. |
|
|
 |
 |
|
Gomukhasana
(Cow's Head)
This
is a terrific posture for the neck stiffness so many
of us get, from sitting at a computer. It also does
a great deal to open tight hips. To do it, follow
these steps:
- Sit on the ground with the legs folded
so the knees are stacked on top of each other, right knee on
top. The arch of the right foot is close to the
left hip as possible and the arch of the left foot
is as close to the right hip as possible. Inner
thighs press together.
- Begin
breathing slowly and deeply with ujjayi Pranayama.
Lips remain closed throughout the practice. Listen
to the raspy sound of the breath gently rush against
the back of the throat on both inhale and exhale.
Breathe as slowly, fully and evenly as possible.
On the inhale, fill the chest first and move the
breath progressively down to the belly, until is
fully expands. Begin exhalation by moving the navel
in toward the spine. Exhale from bottom to top.
Continue this breath throughout the practice.
- Bend
at the elbow and place the right hand behind you.
Assist the arm by gently hoisting the right elbow
up with the left hand, so the right hand comes as
far up the spine as comfortably possible.
- Holding
the right arm in place against the spine, take the
left arm overhead, bend that elbow, too, and reach
the left hand as far down the spine as possible.
Try to clasp the two hands together along the spine.
Sit up as vertically as possible lifting the heart
from the core of the body (not by protruding the
ribs, which creates an arch). Aim to place the crown
of the head directly over the hips. The chin is
slightly ducked, so the brains stem (cervical spine)
is elongated.
- If clasping the hands is not possible,
each hand can hold on to a yoga strap, or either
end of a sock. As the shoulders open up, creep the hands
closer together.
- If
and only if you are able to clasp hands easily behind
you and keep the spine totally erect, proceed to
the advanced posture. (Doing so before you have
perfected the basic pose is detrimental to the spine
and abdomen.) To do the advanced posture, continue
to hold the spine straight and start to bend forward
from the hip joint only (not the waist). The spine
remains fully elongated. Move the face as close
to the ground as possible without the collapsing
the chest inward. Keep the chin ducked slightly.
Breathe.
- Be
ok with wherever you are in the posture, and be
“comfortable with your uncomfortable-ness”.
Long smooth breath, especially exhales, will open
up the body.
- After
holding the posture, reverse it to the other side,
left knee on top, etc.
More Asanas
|
 |
|
 |
|
 |
|
Sign up for our
E-Mail Newsletter
|
|
|
|
 |
|
