ARDHA MATSYENDRASANA

ARDHA MATSYENDRASANA 

1. From Bound Angle or Easy pose, extend the right leg straight out in front of you, cross the left leg over the right, placing the left foot flat on the floor close to the right knee.
2. Wrap the right arm around the left knee and pull the knee in towards your chest. Press down through the hips and up through the crown to lengthen the spine.
3. Inhale the left hand up and as you exhale reach the arm around your back placing the palm on the floor fingers facing back. Press the arm into the back to keep the back straight. Look over the left shoulder towards the back wall. For a deeper twist, place the right elbow to the inside of the left knee.
4. As you inhale press the hips down and reach the crown up to lengthen the spine. As you exhale use the arms to gently deepen the twist. Relax the shoulders down and press the chest open.
5. Breathe and hold for 4-7 breaths.
6. To release: inhale the left hand up and exhale untwisting the body, facing the front. Repeat other side.

Benefits + Contraindications
Benefits: Half Lord of the Fishes pose opens, lengthens, nourishes and realigns the spine. This pose stimulates the nervous, digestive and reproductive systems.

Contraindications: Recent or chronic hip, back or shoulder injury or inflammation.

Modifications + Variations
Modifications: Place a yoga block under the hand behind your back.

Variations: A) For a deeper twist, try Ardha Matsyendrasana B instead.

BADDHA KONASANA - Bound Angle Yoga Pose

BADDHA KONASANA

Instructions

1. From a seated position, bring the bottoms of the feet together with the knees bent out to the sides, and interlace the fingers around the toes.
2. Inhale and press the hips down and reach the crown of the head up towards the ceiling. Drop the shoulders down and back and press the chest towards the front. Press the knees down towards the floor to open the hips.
3. Keeping the back flat and the chest open, exhale and gently pull your torso forward. Close the eyes and stare up at the third eye / sixth chakra.
4. Breathe and hold for 3-8 breaths.

Benefits + Contraindications
Benefits: Bound angle opens the hips and chest, lengthens the spine and stimulates the reproductive, nervous and respiratory systems.

Contraindications: Recent or chronic knee or hip injury or inflammation.

Modifications + Variations
Modifications: A) Place folded blanket under the hip bones. B) Place folded blanket under the knees.

Variations:  A) Round the back, bringing the forehead towards the toes, relaxing the head and neck.  B) Slide the feet 1-2 feet forward and bring the arms under the ankles and interlace the fingers around the toes. Round forward, pulling the forehead towards the toes with the arms.

SUKHASANA - Easy Yoga Pose

SUKHASANA

Instructions
1. Come into a seated position with the buttocks on the floor, then cross the legs, placing the feet directly below the knees. Rest the hands on the knees or the lap with the palms facing up or down.

Optional: Use a hand mudra while seated in the posture.

2. Press the hip bones down into the floor and reach the crown of the head up to lengthen the spine. Drop the shoulders down and back, and press the chest towards the front of the room.

3. Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth.

4. Breathe deeply through the nose down into the belly. Hold as long as comfortable.

Benefits + Contraindications
Benefits: Easy pose is a comfortable seated position for meditation. This pose open the hips, lengthens the spine and promotes groundedness and inner calm.

Contraindications: Recent or chronic knee or hip injury or inflammation.

Modifications + Variations
Modifications: Place folded blanket under knees or under the hip bones.

Variations: This pose is very similar to Accomplished pose, Siddhasana.