Two poses for today are: Goddess and Simple Spinal Twist Poses
Goddess and Simple Spinal Twist Poses
Goddess Pose
Channel your inner goddess (or god) with this strong squat, also referred to as Fierce Angle pose. This pose can help you get in touch with your feminine side, build heat in the body, and find balance both internally and externally.
Steps
- From Mountain pose (Tadasana), turn to face the long edge of your yoga mat and step or hop your feet wide and parallel, approximately 3 feet apart (those with longer legs should take a slightly wider stance).
- Turn your toes out and your heels in, creating a 45-degree angle with each foot.
- On an exhale, take a deep bend in your knees, moving toward bringing your thighs parallel to the ground and your hips in line with your knees. The knees have a tendency to bow inwards as they bend, so ensure that your knees remain stacked directly over your ankles.
- Extend your arms out at shoulder height and bend your elbows to 90 degrees with your palms facing away from you. Spread your fingers wide and draw your shoulder blades into your back.
- Keep your core engaged and draw your low ribs into your body. Lengthen your tailbone down toward the ground and keep your shoulders stacked directly over your hips.
- Press down evenly through the soles of both feet and remain in the pose for up to 5 deep breaths.
- To come out of the pose, extend your legs, lower your arms and step back to Mountain pose.
Benefits
- Goddess pose strengthens the calves, quadriceps, inner thighs and core, as well as the shoulders, arms, and upper back.
- The pose also stretches the hips, groins, and chest, and helps to integrate the upper and lower energy centers of the body.
- Goddess pose is a nice strengthening exercise during pregnancy and can help to prepare the body for childbirth by creating spaciousness in the pelvis.
Simple Spinal Twist
Vakrasana or the Twisted Pose makes the spine flexible and removes fat around the waist. In Sanskrit Vakra means twisted and asana is a pose. In Vakrasana, the trunk is twisted to either side and is practiced in the sitting position. It is a good twisting pose for beginners. Those who cannot perform Ardha Matsyendrasana can perform Vakrasana to get similar benefits.
Steps
- Sit on the floor with legs stretched out and hands resting on the floor by the side.
- Bend your left leg with sole of the feet resting on the floor. Let the right leg remain straight on the floor.
- Twist your trunk towards the left and bring your right hand over your left leg.
- Place the right hand over the left toe or you can hold the left ankle with your right hands. Place the left hand behind, to support the weight of the body. The neck is twisted to the left, in line with the trunk.
- Breathe normally in this position. Maintain this final position for 30 seconds or as long as you are comfortable.
- To release the pose, release the hands, twist to the right, and assume the normal forward-looking position. Bring the hands to the side of the body, resting on the floor. Lower the left leg and let it rest on the floor.
- Repeat these steps on the right side as well. Do as many rounds as you feel comfortable.
- Rest in Shavasana after the practice for a few minutes.
Benefits
- Vakrasana tones all the organs in the abdomen.
- It improves digestion and removes constipation.
- It is also good for the liver.
- It improves the function of the pancreas and is good for diabetes.
- It gives a good twist to the spine and makes the spine flexible.
- Vakrasana helps to remove the fat around the waist.
- It improves the functioning of the adrenal glands.
- Vakrasana helps to remove chronic back and shoulder pain.
