This page of the Sensational Yoga Pose Index focuses on balancing yoga poses including balancing on one leg, inverted and semi-inverted poses, arm balances and miscelaneous balance poses like balancing cat pose and side plank.
This yoga pose index focuses on poses where the belly is on the floor or close to the floor, poses where the belly is lifted by the position of the legs and finally kneeling and semi-kneeling poses with the torso upright or laying back.
The sensational yoga pose index 1 lists seated and supine yoga poses into groups according to the position of one or both legs. It includes cross legged poses, poses with one leg in hero pose, marichyasana type poses, lotus pose variations and more.
The 12 Normal TCM meridians are linked in a network with a specific pattern of flow. Both the meridians and the associated elements can be used for guiding the order in which parts of the body are stretched and strengthened.
Meridian stretches uses TCM meridians to guide either a complete stretch of the body or a focused stretch. Both meridians and associated elements can be used to guide the order in which you stretch the body.
Learning to balance on one foot can be made easier if you focus on poses where the legs aren't touching or "bound." With the standing leg free you can practice stabilizing the hip, ankle and foot while moving in and out of standing on one leg balancing positions.
Balancing on one leg in yoga poses like utthitta hasta padangustasana, dancer, tree pose, half bound lotus and eagle, the lifted foot is either bound or held by one hand or the legs in some way contact each other. This can make balancing (or staying balance) a little more challenging.
Yoga Ab exercises include standing and seated positions as well as belly up and belly down yoga poses. You can exercise (or train) the abs by working at keeping the midsection stable or by using the abs to move the ribcage relative to the pelvis and vice versa.
Seated yoga poses can be used to help isolate your spine, hip joints and pelvis. Feel and control your spine while seated, to make these same movements easier while standing.
Eagle yoga pose combines balancing on one leg with hip flexibility and shoulder stretching. To make eagle pose easier to learn and you can focus on the leg crossing element in isolation. Then you can intergrate the arms.
Learn how to work towards the arm position from eagle pose. If you first get the hang of eagle pose arms in isolation you can then combine it with various leg positions including eagle legs.
The sensational yoga pose index lists standing yoga poses in the following categories: symmetric, single leg balancing pose, asymmetric forward facing standing poses and asymmetric lateral standing yoga poses.
Use standing side bend yoga pose to stretch your outer hip, side of the waist, side of the ribcage, lats and shoulders. Use your feet to push your pelvis one way and reach your ribs and upper body away from your pelvis.
If you have tight knees (i.e. you can't knee with your bum on your heels) and/or tight ankles, a simple way to work on improving knee and ankle flexibility is to lean forward while kneeling and slowly sit up. Then lean forwards again.
Why improve body awareness? So that you can become your own mechanic and fix problems yourself. Instead of being able to fault find and fix your own car, the idea is that you can fault find and fix your own body.
The idea of counterposes is to help bring the body back into balance. Here's a look at several different ideas for counterposing yoga poses.
Marichyasana B is a forward bending binding yoga pose with the non-marichyasana leg in lotus. One way to prepare for this position is to use the janusirsasana C foot position.
One of the ideas of self mastery is that the easiest thing to change is ourselves. This can start by becoming aware of our habits and the way that we think so that we can begin to change them.
Here's a look at the forward bending and twisting marichyasana yoga poses with an emphasis on learning how to bind. I've included two simple marichyasana variations that can make binding easier, even for those with limited flexibility.
I have low back pain and fallen arches. Are the two connected?
Fallen arches (excessive pronation) result in the shins and thighs rolling inwards. People who have fallen arches tend to have knocked knees. And when I was a child my parents paid for brackes to help straighten my legs. I still had fallen arches however.
Later on when, prior to enlisting in the army I learned how to lift my arches to hide what one doctor called "flat feet."
So how does fallen arches relate to low back pain?
Some anatomy is required.
The thigh and the front of the spine have two direct muscular connections. (If we counted the back of the spine there would be three.) The piriformis attaches to the front of the sacrum. It passes through the greater sciatic notch at the back of the pelvis to attach to the top of the thigh bone.
The psoas attaches to the front of the lumbar spine and the lowermost thoracic vertebrae.
It loops around the front of the pelvis to attach to inner aspect of the thigh at a protubance called the lesser trochanter. The lesser trochanter sticks out towards the back of the thigh bone, just below the neck.
If the thigh bones are rolled inwards, because of pronated feet (fallen arches) the lesser trochanter moves backwards pulling the attachment of the psoas with it. The tension in the psoas then pulls forwards on the front of the lumbar spine.
This rotation may also add tension to the piriformis which in turn pulls forwards on the sacrum.
The leverage of the psoas, since it folds around the pelvis, is probably greater, and it is perhaps greatest on the lower lumbar vertebrae.
If you've got low back pain and fallen arches, and it feels like your lower back is being compressed from within the body this may be the cause.
The first step, or an important step is learning to fix fallen arches. You may not actually need arch supports. You can learn instead, as I did, how to activate your feet and ankles so that your arches are no longer fallen. Interestingly enough these same exercises rotate the shins and thighs outwards.
However, instead of coming from the muscles of the hips, you can learn to generate this action using the musculature of the feet and ankles.
The next step may (or may not) be learning to control and stabilize the knee joints. In some situations I find it handy to activate the knees. The single joint muscles of the knee can control rotation of the lower leg with respect to the thigh and vice versa.
The next step is where you get to work on releasing the low back.
One possible cause of residual back pain, even after fallen arches have been corrected, are gluteal muscles that arent' firing. Glutes medius and maximus both have fibers that can act to externally rotate the thigh. And they can tilt the pelvis back relative to the thigh bones.
For myself I found that my left side gluteus medius felt empty. It wasn't firing. And so now I'm practicing activating both sides, but particularly the left.
Once fallen arches have been fixed, or as they are being fixed, training the gluteus medius muscles to activate may be one of the final steps in fixing chronic low back pain.
For learning how to activate the gluteus medius and other single joint muscles of the hip, check out the hip control guide. It's for anyone interested in deeper self exploration and self control of their body.