BEGINNERS COURSE LESSON 6
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CLASS 6
Props Required - 2 blocks, 2 blankets ,belt and bolster Duration - 56 minutes |
SHORT PRACTICE
Props Required - 2 blocks and 2 blankets Duration - 25 minutes |
BACKBENDS
Backbends help to open the chest and the shoulders and build strength in the arms and the legs. They increase strength and flexibility of the spine which helps to improve posture. They relieve stress and depression and bring confidence and vitality to the practitioner.
Below are details of the two backbends taught in this Beginners Course, and different approaches on how to practise them.
URDHVA MUKHA SVANASANA - UPWARD DOG POSE
Urdhva Mukha Svanasana helps to strengthen the spine and aids with stiff backs and back aches.
Practicing Urdhva Mukha Svanasana with the blocks under the hands or using a chair helps to create lift through the arms and the chest. It also helps to take the pressure off the wrists.
URDHVA MUKHA SVANASANA USING BLOCKS
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Lie down on the front of the torso with the hands on top of blocks, beside the chest. Keep the elbows in close to the body and lengthen the legs back.
Tuck the toes under and press down through the palms and the balls of the feet. Inhale raise the head and chest up and look forward. Exhale press the hands down, straighten the arms and raise the hips and legs off the floor. Press the sacrum down and lift the thighs up. Lift up through the front of the body, draw the shoulders back and lift the chest. Take the head back and look up. |
URDHVA MUKHA SVANASANA USING A CHAIR
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Place a chair against the wall on a mat and grip the sides of the chair. As you step back take the chest down and lengthen through the spine. Have the feet hip width apart and the ankles in line with the hips. Take a few breaths here in Ardha Uttanasana. Look forward, lift the heels up off the floor, take the hips down onto the edge of the chair. Keep the arms straight and lift the chest up.
Keep the legs straight, press the hands into the chair and lift up through the front of the body. Lift the chest, draw the shoulders back and shoulderblades in. Hold for 20 -30 seconds and then lift the hips up, head down pushing back into Ardha Uttanasana. |
Salabhasana - Locust Pose
Salabhasana helps to gain flexibility in the spine, aids digestion and relieves gastric problems. This pose also relieves pain in the sacral and lumbar region.
SALABHASANA USING A BLOCK UNDER THE HEAD
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Lie down on the front of the torso with the forehead resting on a block. Lengthen the arms back beside the body with the palms facing upward. Lengthen the right leg back followed by the left leg with the feet slightly apart. Press the sacrum down.
Inhale lift the head up off the block along with the chest, arms and legs. Extend the arms back, parallel to the floor with the palms facing upward. Lengthen through the front of the torso, lift the chest and draw the shoulders and arms back. Keep the legs straight and extend them back.
SALABHASANA USING A CHAIR
Pace a chair on a sticky mat with the back of the chair against the wall.. Lie down on the front of the torso with the forehead resting on the floor at the front edge of the chair.
Lengthen the right leg back followed by the left leg with the feet slightly apart. Press the sacrum down.
Raise the head and chest up and stretch the arms over the seat of the chair with the arms shoulder width apart. Press the hands and forearms down into the chair to help lift up through the front of the body.
