The Indian Weekender, 04 June 2021
Weekly Kiwi-Indian publication printed and distributed free every Friday in Auckland, New Zealand
Weekly Kiwi-Indian publication printed and distributed free every Friday in Auckland, New Zealand
Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
<strong>The</strong> <strong>Indian</strong> <strong>Weekender</strong> Friday, <strong>June</strong> 4, <strong>2021</strong><br />
FEATURES 19<br />
Top yoga poses to practice every day<br />
Crescent Pose, aka High Lunge<br />
I<br />
can’t imagine a yoga<br />
practice without<br />
this perfect standing<br />
pose. Crescent Lunge my<br />
go-to for opening my hips<br />
and psoas, encouraging<br />
space in my chest, and<br />
feeling powerful on my feet.<br />
Beginner<br />
You’ll see newer students<br />
struggling for balance in<br />
this pose. Easy fix. Look<br />
down. Odds are your feet<br />
are too narrow. Make sure<br />
your front and back foot<br />
are hip-width apart. This<br />
will widen the stance and<br />
allow you to balance.<br />
Intermediate<br />
<strong>The</strong>re’s a tendency to lean<br />
forward in this pose which is<br />
often caused by pitching in<br />
your lower back or tightness<br />
in the psoas connected to your<br />
back leg. Bend your back knee<br />
as much as you need to for<br />
mobility in your pelvis. Draw<br />
the front crest of your pelvis<br />
up to neutral (like a bowl full<br />
of kombucha that you don’t<br />
want to spill) and gently draw<br />
your back leg toward straight.<br />
It may not fully straighten,<br />
but this is a stronger posture.<br />
Advanced<br />
Try adding the element of<br />
a backbend/dropback in your<br />
upper body. Follow the rules<br />
you’ve read so far and then<br />
reach your arms overhead<br />
interlacing all the fingers<br />
except for your thumb and<br />
index. Keep the base of the<br />
neck relaxed as you lift your<br />
heart up and curl your upper<br />
chest. Draw an imaginary line<br />
along the ceiling going up and<br />
back.<br />
Garland Pose<br />
Four-Limbed Staff Pose<br />
Chaturanga Dandasana<br />
Chaturanga is one of the<br />
most common postures<br />
in Vinyasa yoga—but also<br />
one of the most abused.<br />
Students tend to rush this<br />
pose, cheating its alignment,<br />
which with repetition can<br />
lead to injury. Check out my<br />
pointers below to revisit this<br />
foundational posture and<br />
begin treating it as its own<br />
pose instead of a transition.<br />
Beginner<br />
Many people don’t have<br />
the strength and/or body<br />
awareness to perform this<br />
posture with good alignment.<br />
I recommend most students<br />
learn this pose with their<br />
knees down. Focus on<br />
drawing the lower belly up<br />
to prevent dumping in the<br />
lower back. Keep your elbows<br />
Malasana<br />
This beautiful squat is one of my all-time<br />
favorite poses. Malasana releases the lower<br />
back, opens the hips, and turns the practitioner into<br />
a cute little nugget. Explore variations and tips on<br />
how to make this pose easier or how to go deeper.<br />
Beginner<br />
It’s common for beginners to struggle with<br />
dropping their heels to the ground. Make sure<br />
in tight to your ribcage and<br />
stacked above your wrists.<br />
Intermediate<br />
Have the eye of the tiger!<br />
Gaze forward the entire time to<br />
prevent rounding in the upper<br />
back (we always want to look<br />
down here, look forward!)<br />
Draw the shoulder heads<br />
back and focus on extending<br />
your heart as you lower so the<br />
elbows stay over the wrists<br />
instead of falling behind the<br />
heels of your hands.<br />
Advanced<br />
Use full breath! People<br />
love to fly through this pose.<br />
Take a full inhale in Plank<br />
and a full exhale to come into<br />
Chaturanga. Don’t transition<br />
out of it until your exhale is<br />
complete.<br />
to spin your heels in and toes out, as well as to<br />
widen your stance. If it irritates your knees to<br />
drop into a full squat, sit on one or more blocks.<br />
Intermediate<br />
Step up the hip-opening element of this pose<br />
by incorporating your arms. Lean forward to<br />
wiggle your upper arms to the inside of your<br />
legs. Draw your palms together in front of your<br />
heart and push your heart into your thumbs.<br />
This will naturally encourage external<br />
Extended Triangle Pose<br />
Utthita Trikonasana<br />
Trikonasana. Such a<br />
classic standing pose! We<br />
live in a world where standing<br />
poses are often ignored, but<br />
this one is part of my regular<br />
practice come rain or shine.<br />
It is a glorious way to release<br />
your lower back, strengthen<br />
your core, and expand your<br />
body (and mind).<br />
Beginner<br />
Students tend to collapse<br />
their lower body trying to<br />
get their hand or palm to the<br />
ground. Skip that step and<br />
place your palm either on a<br />
block outside of your shin or<br />
on your shin below your knee.<br />
This enables you to even out<br />
through both sides of your<br />
ribcage creating even length<br />
in the trunk of your body.<br />
Intermediate<br />
It’s so easy to get sassy in<br />
this pose! Most people stick<br />
out their butts (pitch in their<br />
lower backs) and puff their<br />
ribs. Focus on corseting your<br />
ribcage in (wrapping the<br />
bones towards your midline)<br />
and keeping your lower belly<br />
engaged and lifted to create<br />
space in your lower back.<br />
Advanced<br />
<strong>The</strong> final step is taking<br />
both of these tips and looking<br />
down. You want to line your<br />
torso up with your front leg<br />
(most students lean toward<br />
the inside). Can you keep both<br />
sides of your waist even, ribs<br />
in, belly engaged and lower<br />
back long as you lean back?<br />
rotation and give you that extra ahhhh moment.<br />
Advanced<br />
Full Malasana is traditionally performed with<br />
the feet together, knees wide, and the torso in a<br />
forward fold with either the arms extending or<br />
wrapped behind the heels. You typically see this<br />
pose done with feet wider than the hips (which is<br />
still my personal favorite to release my back and<br />
hips after a long day).<br />
• To be Continued Next week