YOGA ESSENTIALS

ASANA

All asanas are demonstrated by Marion McConnell, certified by the International Yoga Teachers Association and the Advanced Teacher Training from the Sivananda Yoga Association. She has been teaching yoga since 1978, and is the Canadian Representative for the International Yoga Teachers Association.

Chakrasana - The Wheel Pose

Wheel - Chakrasana

"Chakras" are energy centres along the spine to the top of the head. This pose intensely exercises the entire spine, stimulating each one of these centres.

• Lie down on your back, bend your knees and place the feet flat on the floor about hip width apart. The heels are fairly close to the buttocks.
• Place your hands flat on the floor beneath your shoulders, with fingertips pointing towards the shoulders. Elbows will be bent.
• As you breathe out, lift the hips and chest up, straightening the arms and extending the navel up towards the ceiling.
• Hold the pose for 10 - 20 seconds if possible, being aware of each of the vertebra as they curve, one by one, into the backbend.
• To come out of the pose, lift your head and draw your chin in towards the chest. Lower your hips and back slowly down to the floor.

Remember: Always work within your own capacity. Never move into pain. Enjoy the pose and listen to your body. This is your greatest protection for preventing injury.

Caution:

• Do not hold your breath during the pose.
• Let the feet be wider apart if you have lower back discomfort
• Do not do if you have hernia, hollow back, slipped vertebras, and weak spinal cord.
• Do not do if suffering from dizziness, high blood pressure, low blood pressure.
• Not for women during the menstrual cycle, pregnancy or soon after childbirth.

Benefits:

• Spine becomes flexible, elastic and healthy
• Front of the body is stretched, toning the abdomen and back
• Arms, wrists, shoulders, ankles and legs are strengthened
• Healthy circulation of blood in the spinal column, neck, face and brain. Many organs ad glands benefit from this.
• Most beneficial for young girls as it affects the pelvic region

Chakra Concentration: Manipura, or navel area Advanced variations: (Please listen to your body and treat it kindly with these practices!)

Advanced:

• This pose can be accomplished by bending back from a standing position, but this does require great strength and suppleness. As well, one can lift back up from the pose back to a standing position. Be sure to be assisted is attempting this advanced technique.
• To intensify the flexibility to the back, do the pose near a wall, with your hands placed where the wall meets the floor. Once you have lifted up into the pose, press your chest towards the wall, attempting to touch it.
• While in the pose, raise one leg off the floor, toes pointing to the ceiling. Repeat on the other side. Raise one arm off the floor, pointing fingers to the ceiling. Repeat the other side.
• While in the pose, do push-ups with the arms, lowering the head towards the floor and raising it back up. Greatly strengthens the arms!
• To deepen the back bend, lower your forearms and head to the floor, forming a triangle base as for the headstand (see photo 2).