Monday, February 11, 2013

In Rhythms Yoga: Monday Morning Yoga Pose

Happy Monday!  This morning, feel good and ease into your week with a spine opening pose, Ragdoll or Uttanasana. Create space in the spine, relieve tightness in the back, neck and shoulders and ultimately, create space and calmness in the mind. A sigh of relief, aaahhh.... There are many more benefits to this posture including the ability to relieve anxiety, headaches, and insomnia, and improving your digestion.  Plus you can  do it virtually anywhere, including right there next to your desk.

Important: If you have an injury or condition for which you  are seeing a physician, please check with your doctor to get consent to practice yoga. Honor your body and do what feels good. If a pose hurts, gently come back out. 
Ragdoll/Uttanasana Pose

Ragdoll/Uttanasana Pose: You do not need a yoga mat to do this posture. To do the pose: Stand hip width-distance apart or further apart. Opening the feet a little wider, may allow more space in the low-back, sacrum area to better enjoy the posture. 

Inhale, bring your hands up over your head and exhale, create a flat-back and fold at the hips, slowly. Come down as far as comfortable and stop. 

Bend the knees generously, this will soften the feeling of tightness in the back of the thighs. If you have any prior back injury, make sure to bend the knees a lot for back support. As you continue to practice, you can begin to straighten the legs.

If you like, fold arms and gently clasp at opposite elbows (see photo). Take 3 to 5 inhales and exhales, slowly..... Gently sway from side-to-side and shake your head yes and no, relieving tension in the neck.

To come out: Place your palms at your waist, extend the crown of your head towards the front of the room, lengthen your torso and create a “table-top” or flat back and slowly rise-up. 

Enjoy the feeling of Ragdoll, and allow the weight of the world to roll down your back and off your shoulders. Begin to get in touch with yourself on a deeper level and better understand your wants and needs in your life. Ease into your day, feeling physically open and mentally aware.

Thank yourself for devoting time and energy towards your body, mind, and spirit!
In Rhythms Yoga, Christi Iacono

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