62473866 Yoga Journal

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Amy ZimmermanHHS 248 Yoga I

Final ProjectNovember 16, 2006

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Childs PoseBalasana

bah-LAHS-anna

Benefits

Gently stretches the hips, thighs, and ankles

Calms the brain and helps relieve stress and fatigue

Relieves back and neck pain when done with head and torso supported

Contraindications

Diarrhea

Pregnancy

Knee injury: Avoid Balasana unless you have the supervision of an experiencedteacher.

Personal Response

This pose immediately clicked with me. When I was a child, I actually fell asleep like this allthe time, sometimes with my butt stuck in the air. It felt comfortable, especiallyduring growing pains. With my arms extended out in front of me, reaching, I feela tightness, slowly stretching and lengthening in my shoulders and biceps. If Imove my arms to my sides, backward and palm up, with my forehead on theground, I have to focus more on balance, now that the arms do not stabilize. It is agreat resting pose, slipped in between more challenging poses. It can also bemodified with a partner, which would be fun to try. My goal for Balasana is tofocus on breathing within the pose, rather than focusing on the pose itself.Hopefully, that will help me concentrate on breathing in all the poses

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Downward-Facing DogAdho Mukha Svanasana

AH-doh MOO-kah shvah-NAHS-anna

Benefits

Calms the brain and helps relieve stress and mild depression

Energizes the body

Stretches the shoulders, hamstrings, calves, arches, and hands

Strengthens the arms and legs

Helps relieve the symptoms of menopause

Relieves menstrual discomfort when done with head supported

Helps prevent osteoporosis

Improves digestion

Relieves headache, insomnia, back pain, and fatigue

Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

Contraindications

Carpal tunnel syndrome

Diarrhea

Pregnancy: Do not do this pose late-term.

High blood pressure or headache: Support your head on a bolster or block, ears levelbetween the arms.

Personal Response

Not much to say about this one its a classic pose and it can lead from and into many otherposes and its a great stretch. I love how it feels but its not one of my favorites. This isntrelaxing, like Childs pose, but invigorating and energizing, so for that it definitely has itsbenefits. After holding different poses, its a relief to move into Downward-Facing Dog tostretch out tight muscles. Feels wonderful, and I usually deepen the stretch a little oralternate lifting each heel and pressing it into the floor.

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Dog and CatUttanasana

Benefits

Increases flexibility of spine

Stretches upper back and lower back, calf muscles and the legs

Reduces stress, fatigue and muscle stiffness Increases flow of blood to brain

Contraindications

Bad back

Bad knees

Carpel Tunnel

Personal Response

This is another fun position. My spine feels so great stretching out. My wrists are a littleweak but this position didnt bother them at all. And if it did, I believe I could always tryputting a blanket down. From this position (not with the arched back though), I like tostraighten out my legs and raise them up, trying to make my back and hips and feet astraight line. Concentrating on breathing is easy with this pose and I would probably go intoDownward-Facing Dog and then into Swan (I couldnt find information on the Swan, but it isone of my favorites).

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Four-Limbed Staff PoseChaturanga Dandasana

chaht-tour-ANG-ah don-DAHS-anna

Benefits

Strengthens the arms and wrists

Tones the abdomen

Contraindications

Carpal tunnel syndrome

Pregnancy

Personal Response

This pose (and Plank) are both very intense for the arms and the abdomen. Because thoseare two areas I would love to tone and strengthen, I try to do as much of these as I can withina yoga session. I have to concentrate on keep my entire body straight and inline andbreathing can sometimes be tough, especially when I try to hold the pose for a longer lengthof time.

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Cobra PoseBhujangasana

boo-jang-GAHS-anna

Benefits

Strengthens the spine

Stretches chest and lungs, shoulders, and abdomen

Firms the buttocks

Stimulates abdominal organs

Helps relieve stress and fatigue

Opens the heart and lungs

Soothes sciatica Therapeutic for asthma

Contraindications

Back injury

Carpal tunnel syndrome

Headache

Pregnancy

Personal Response

This one is really intense in the back and the butt. I think that as soon as I startedconcentrating on my feet and pubis pressing into the floor, as instructed, I lost focus on theplacement of my back and it felt much more comfortable, still stretching but not as intense.This one seems to focus on keeping the weight evenly distributed through the back and theone in class that we do, Upward-Facing Dog, is more about stretching the back. Definitelynot one of my favorites but still effective and it opens the chest and pulls the shoulder bladesback, which I enjoy.

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Upward-Facing DogUrdhva Mukha Svanasana

OORD-vah MOO-kah shvon-AHS-anna

Benefits

Improves posture

Strengthens the spine, arms, wrists

Stretches chest and lungs, shoulders, and abdomen

Firms the buttocks

Stimulates abdominal organs

Helps relieve mild depression, fatigue, and sciatica

Therapeutic for asthma

Contraindications

Back injury

Carpal tunnel syndrome

Headache

Pregnancy

Personal Response

I mentioned this briefly above. We do this in class, although at an easier level than pictured.I can actually do the full pose but can only hold it a couple seconds. This one feels greatbecause it stretches out the stomach, stimulating organs, and it also strengthens the armsand spineeven when you dont do the full pose, and its easier.

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Mountain PoseTadasana

tah-DAHS-anna

Benefits

Improves posture

Strengthens thighs, knees, and ankles

Firms abdomen and buttocks Relieves sciatica

Reduces flat feet

Contraindications

Headache

Insomnia

Low blood pressure

Personal Response

I love this pose, not because its easy but because it is the foundation of poses. You buildaround it and come back to it. Its a time to collect yourself, to focus. I like doingthis one with my eyes closed because it makes me focus inside and on mybreathing.

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Half Moon PoseArdha Chandrasanaare-dah chan-DRAHS-anna

Benefits

Strengthens the abdomen, ankles, thighs, buttocks, and spine

Stretches the groins, hamstrings and calves, shoulders, chest, and spine

Improves coordination and sense of balance

Helps relieve stress

Improves digestion

Contraindications

Headache or migraine

Low blood pressure

Diarrhea

Insomnia

Personal Response

This pose was so fun when we did it in class. Its much easier to do it against the wall andwith a block and even then you can still lose your balance. I think its fun for me not onlybecause its a challenging pose as far as balance is concerned and it works out muscles in

my thighs and abdomen the most, but its fun because it feels so open. Spreading the armslike that just opens the chest and it feels great. I really want to work on this one morebecause its a challenging pose involving balance, but I can actually do it correctly, unlike theTree pose.

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Gate PoseParighasana

par-ee-GOSS-anna

Benefits

Stretches the sides of the torso and spine

Stretches the hamstrings

Opens the shoulders

Stimulates abdominal organs and lungs

Contraindications

Serious knee injury perform pose sitting on a chair

Personal Response

This is a great stretch for the hamstrings and when you really lean into the straightened leg,it is a deep stretch that I find really effective. I also love poses that stretch out my side torso,which this does wonderful in full pose. Its helpful to have a blanket underneath your kneefor a little padding but its not required.

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Scale PoseTolasana

toe-LAHS-anna

Benefits

Strengthens the wrists, arms, and abdomen

Contraindications

Avoid this pose with any shoulder or wrist injuries.

Tolasana also has many contraindications in common with Padmasana:

Ankle injury

Knee injury

Tight hips or thighs

Personal Response

I attempted to do this pose (with books instead of the yoga blocks) but kept losing mybalance. It is a huge workout for your wrists and arms and because the legs aresomewhat folded, it helps a little in balancing but really targets your abdomen. Ineed to work on upper body strength and once Ive done that, this will be a greatpose. I cant wait!

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Fish PoseMatsyasana

mot-see-AHS-anna

Benefits

Traditional text states Matsyasana is the destroyer of all diseases.

Stretches the deep hip flexors and the muscles between the ribs

Stretches and stimulates the muscles of the belly and front of the neck

Stretches and stimulates the organs of the belly and throat

Strengthens the muscles of the upper back and back of the neck

Therapeutic applications include fatigue, anxiety, menstrual pain and more

Contraindications

High or low blood pressure

Migraine

Insomnia

Serious lower-back or neck injury

Personal Response

I did this one with my legs straight, like the picture. Although it does stretch muscles in mythroat and in my back, I was hoping for more with my legs, like in Bridge Pose. I didnt likethis one much at all but would love any feed back you can give me to perfect this pose.

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Bridge Pose

Setu Bandha SarvangasanaSET-too BAHN-dah

Benefits

Stretches the chest, neck, and spine

Calms the brain and helps alleviate stress and mild depression

Stimulates abdominal organs, lungs, and thyroid

Rejuvenates tired legs

Improves digestion

Helps relieve the symptoms of menopause

Relieves menstrual discomfort when done supported

Reduces anxiety, fatigue, backache, headache, and insomnia

Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis

Contraindications

Neck injury: avoid this pose if not under supervision

Personal Response

I thought this one would be hard but it was actually surprisingly easy. My legs feelempowered and strong and it stretches wonderfully through the back. I can do afull bridge but prefer to keep my shoulders on the ground. Ive found that it reallyis helpful when I have stomach cramps

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Legs-Up-the-Wall PoseViparita Karani

vip-par-ee-tah car-AHN-ee

Benefits

Relieves tired or cramped legs and feet

Gently stretches the back legs, front torso, and the back of the neck Relieves mild backache

Calms the mind

Contraindications

Possibly avoid during menstruation (debatable)

Glaucoma

Serious neck or back problems

Modifications & Props

I wanted to try this one because it looked fun. This felt amazing! I find it hard to do stretcheswith my legs up because my arms are short and I cant reach my legs to stabilize them.Using the wall really helps me have the support I need to stretch my legs out like this.

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*note about picture bottom leg should be straight*

Knee Down TwistSupta Matsyendrasana

Benefits

stretches the back musclesrealigns and lengthens the spinehydrates the spinal disks

Contraindications

Recent or chronic injury to the knees, hips or back

Personal Response

This is a great stretch and yet relaxing at the same time. It is also a stretch for the abdomenand the thigh, the side torso and the back. I like to do this when things arewinding down, its a great last stretch before releasing your body to Savasana.

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Corpse PoseSavasana

shah-VAHS-anna

Benefits

Calms the brain and helps relieve stress and mild depression

Relaxes the body

Reduces headache, fatigue, and insomnia

Helps to lower blood pressure

Contraindications

Back injury or discomfort: Do this pose with your knees bent and your feet on thefloor, hip-distance apart; either bind the thighs parallel to each other with a strap(taking care not to position the heels too close to the buttocks) or support the bentknees on a bolster.

Pregnancy: Raise your head and chest on a bolster.

Personal Response

The most relaxing pose. I love that we end every class with this one. Sometimes its morecomfortable with legs bent but often I find myself starting with my knees bent andthen gradually relaxing more and more. In my mind, Ill start relaxing my toes, my

ankles, legs, knees, etc until Im in full Savasana.