Yoga Postures on the Ground or a Mat |
By: Sherry Lewis
August 2009
Postures on the Ground or a Mat
Joint Series: Series of joint movements moving the wrists, elbows and ankles. This series warms up and lubricates the joints of the body. This is an excellent practice to do before other yoga postures.
Wrists
Instructions: Inhale, with arms perpendicular to the body, palms facing away from the body, fingers pointing towards the sky. Exhale; slowly with the breath, rotate the wrists down until fingers curl towards the body, hands in a gentle fist. Inhale; uncurl the fists, slowly bringing the hands and wrists back to the starting position. Repeat four to eight breath cycles.
Elbows
Instructions: Begin with the arms perpendicular to the body, directly in front of the body with the palms facing towards the sky. Inhale here, then exhale and bend your elbows until your palms are facing down towards the shoulders. Inhale and bring the arms back to the starting position. Repeat four to eight breath cycles.
Ankles
Instructions: Sit on the floor or with a folded blanket underneath the sits bones. Bend the knees slightly if the hamstrings feel tight. Inhale, point the feet up and point the toes back towards the body. Exhale; slowly rotate the ankles until the feet and toes are pointing directly in front of and away from the body. Inhale; bring the feet back to the starting position. Repeat four to eight breath cycles.
Cakravakasana, or Sunbird Posture Postures involving the hands and wrists, like the ones described in the joint series above and Sunbird posture described here lead to better club control throughout the swing.
Instructions:
Set up: Begin in a table-top position, with the hands under the shoulders and the knees under the hips, with the tops of the feet on the floor. Spread the fingers wide, distributing the weight of the body into all the fingers and knuckles as well as the palms. Do not collapse in the back and shoulders, and do not let the head hang down. The gaze is looking directly in between the hands. Push into the floor and feel a lift in between the shoulder blades.
Inhale, feel an extension from the tailbone through the spine to the top of the head, lift the chest slightly, creating a gentle backbend, and lift the head only to where the gaze is about two feet ahead of the hands on the floor. Exhale, bring the hips back and down to meet the heels (or wherever is comfortable), bring the chest to the thighs and forehead to the floor. Inhale, return the body to the starting position and extend the spine, lifting the head and chest slightly. Repeat five to eight times.
Adho Mukha Svanasana, or Downward Facing Dog Posture
Instructions: From the same table-top position from the Sunbird posture above, tuck the toes underneath the feet so that the balls of the feet are touching the floor. Inhale and push into the palms, knuckles, and fingertips, and while keeping a bend in the knees, lift the hips up towards the sky. Exhale and engage the navel slightly, keeping it pulled back and up towards the spine. This protects the lumbar spine and improves breathing while strengthening the core. Strength in yoga is equally as important as flexibility. Allow the head to rest gently between the arms, without tension in the neck. Allow the shoulders to roll out away from the body, and relax them back away from the ears. Breathe deeply in this posture. Stay for three to eight breaths. You may come in and out of the posture by inhaling and moving into downward facing dog from the table-top position, and then exhale and move from downward facing dog back to hands and knees. This warms up the body and may be practiced before staying in the posture for several breaths.
Seated Twist in a Chair:
Instructions: This posture works best with a chair with a low back or no back. Begin seated looking straight ahead with both feet flat on the floor, and with the spine long and extended up towards the sky. Inhale, grow tall through the spine and bring the arms out to the side, palms facing down. Exhale and rotate the torso to the right and look over the right fingertips. Inhale and bring the torso back to center, exhale and rotate the torso to the left side. Repeat three to six times. You may then hold the posture on each side for three to five breaths, growing tall with each inhalation and twisting slightly more on each exhalation, without straining. This twist may also be practiced with the arms down and the hands on the chair, or from a cross-legged seated position on the floor. If practicing the twist on the floor, ensure that the hips are above the knees by placing a folded blanket or pillow under the sits bones to keep a lengthened spine. Never rotate or twist the spine with the back rounded forward.
Baddha Konasana, or Bound Angle Posture
Instructions: Begin seated on the floor, with a folded blanket under the sits bones if sitting on the floor causes there to be a rounding forward in the back. Bring the soles of the feet to touch and allow the knees to fall out to the side. Hold on to the feet with both hands. Inhale and extend the spine upwards. Exhale and stay here. Breathe here for five to eight breaths. If more of a stretch in the hips is desired, inhale while growing tall through the spine, then exhale and begin to move the torso forward, without rounding the back until you have reached your limit in the pose. You can then relax into the forward bend and round the back forward and continue to breathe for four to eight breaths.
Navasana, or Boat Posture Working the core muscles improves posture at address of the ball, as well as reduces fatigue while in the golf swing. Boat posture is an excellent core strengthener, as well as a balancing posture.
Instructions: Start from a seated position. Bend the knees and place the soles of the feet flat on the floor. Inhale here, then exhale and slowly lean the torso back, keeping a long spine. Allow the arms to float up alongside the knees, palms facing towards each other. If you feel stable, lift the feet off the floor and begin to extend the legs out away from the body and up slightly. Go only as far as possible while maintaining an elongated spine. Keep the knees bent as much as needed and support the knees with the hands if needed. Occasional trembling is natural.
Dwipada Pitham, or Two-Footed Table Posture
Instructions: Lie on the back with the soles of the feet flat on the floor, about hips distance apart, and about six inches to one foot away from the buttocks. The arms are by the side with the palms face down and pressing into the floor. Inhale, press into the feet and hands and lift the hips off of the floor, rolling up along the spine one vertebrae at a time, as if the back is being peeled off the floor, beginning with the tailbone. Once you reach the top of the movement (there should be no strain in the neck) and the end of your inhale, exhale and roll the spine back down to the floor, beginning towards the top of the spine and ending with the sacrum, or lower back, touching the floor last. Repeat five to eight times.
Apanasana, or Wind Relieving Posture
Instructions: Lie on the back, with the knees bent and drawn into the chest. The hands are on the knees, with the fingers pointing in the same direction as the toes. Inhale; using the core muscles more than the arms, move the knees away from the body to the length of the arms, and exhale and lead the knees back in towards the body. Keep the neck and shoulders relaxed down to the floor. Repeat five to 10 times.
Savasana, or Relaxation Posture Savasana, or relaxation posture, is the most important posture in a yoga practice. Relaxing after practicing other postures allows the body to fully integrate the effects of the practice as well as rejuvenates the body and reduces fatigue.
Instructions: Lie flat on the back with the legs stretched out on the floor. Place a blanket or pillow under the knees to protect the low back. Close the eyes. Release control of the breath and allow it to become soft and gentle. Allow the palms to face up for receiving, and let the legs and feet roll out. Relax any tension in the body and allow the mind to become quiet. If you notice your mind racing then bring the awareness to the breath, letting the attention ride the inhale and the exhale as it softly enters and leaves the body. Try to remain conscious while relaxed. If you fall asleep, that is okay. Most likely it means that the body needs sleep. Stay in savasana for five to twenty minutes. To come out of the posture, slowly awaken the body by deepening the breath and gently moving the fingers and toes, wrists and ankles. Draw the knees into the chest and roll to the right side and rest in the fetal position for a moment. Push the body up with both hands to a seated position.
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