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Core Poses

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Asana

Geometry: The back of the body is rounded like a canoe, The hands are interlaced behind the head. The legs are stretched straight, the crown of the head in line with the toes. Sit in Dandasana. Roll the top inner thighs in and extend through the inner line of the legs through the inner ankles. Interlock the fingers and place them behind the head just above the neck. The elbows are shoulder width or slightly wider. Exhale and recline the trunk back and simultaneously raise the legs from the floor. The balance of the body rests  on the buttocks and no part of the spine touches the floor. Tighten the knees and extend the toes towards the ceiling. Breathe.
Paripurna Navasana
Geometry:
The torso and legs are in an upward V - shaped like a boat. The arms are stretched straight, shoulder-width and parallel to the floor. Actions:
1. Knees Bent.
2. Legs Straight.
Model: Sara Agelasto Credit: Peter Agelasto
Sit in Dandasana. Lie down on your back with your legs stretched straight, arms by the sides, palms face the ground.Bend both the legs. Bring the heels towards the buttocks. Flex the legs at the hips. Bring the thighs towards the abdomen.Exhale. Raise the legs to be perpendicular to the floor. Straighten the legs. Keep the hips and sacrum on the ground.Exhale. Bend the legs. Bring the thighs toward the abdomen. Lower the feet and legs to the floor. 
  Yogi's Sleeping Pose Nidra means sleep. Yoganidrasana is a state between sleep and wakefulness. It is also the name given to the sleep of Visnu at the end of a Yuga, an age of the world. In this pose, the legs are interlaced behind the back of the neck and the hands are clasped behind the back which rests on the ground. The legs form the Yogi's pillow and the back of his couch. The practice of this pose warms up the body very rapidly. It is therefore used by Yogis living in high altitudes to keep warm.

Asana Sequences

Inspired by Teaching a Class on All Hallow's Eve, I came up with this sequence. The Halloween Names I created for the sequence are listed below.  Insect Pose - Adho Mukha Virasana Black Cat Pose - Chaturangasana Rabid Dog Pose - Eka Pada Adho Mukha Svanasana Skeleton Pose - Tadasana Zombie Pose - Utthita Hasta Padangustasana I Crazy Zombie Pose - Utthita Parsva Hasta Padangustasana Dead Zombie Pose - Supta Padangustasana I Crazy Dead Zombie Pose - Supta Padangustasana II Dead Frankenstein Pose - Urdhva Prasarita Padasana  Dead Bug Pose - Pavanmuktasana Pumpkin Pose - Malasana II Crow Pose - Bakasana Corpse Pose - Savasana 
Tree posture, known as Vrikshasana in Sanskrit, is an excellent posture for everyone practicing yoga – from beginners to advanced practitioners. Regular practice of vrikshasana will help to build strength and stabilise the ankle joint, help strengthen and charge the core, and improve the practitioners balance. First, we'll instruct the basic alignment and cues to get you into your vrikshasana, take a more in depth look at some of the tree yoga benefits, and then finish with some modifications or versions of a tree yoga asana that can diversify the posture, it’s benefits, and your practice.
On the third day of this weeklong online intensive, Abhijata Iyengar encouraged us to soften and  in particular to soften our groins. For the first half of this class, we belted our pelvis and legs together; placing a belt on the pelvis, the shins, the thighs and the ankles and Abhijata welcomed the use of 6 belts on the legs, if available. We also placed a 4-fold cotton pune blanket in between our upper thighs to further emphasize the softening of the groins. During this class, Abhijata encouraged us to make our yoga practice comfortable because so much of our world right now is uncomfortable. We ended the session in Svastikasana supported with the back at the wall with the practice of Ujjayi III pranayama.
Sequence from live iHanuman Recording with Kofi Busia at Common Ground. Download the Recording Now and Support the mission of Common Ground. 
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