Om Magazine

Upavistha Konasana stretches the hamstrings and adductor muscles, whilst strengthening the spine. It is a calming posture that may be enjoyed for a slightly longer hold. If you have lower back pain, use additional support such as a folded blanket to sit on. If pain persists avoid this posture. Avoid the pose if you have any sacroiliac joint injuries. During pregnancy, use your hands for support in front of you so as to not rest on your belly.

Side plank is one of our foundation arm balancing postures. It is a great pose to practice when you start to incorporate arm balances into your practice, as it’s relatively accessible and also has some easier variations. It starts to test your balance, strength and concentration, whilst simultaneously strengthening the arms, legs and core. It should, however, be avoided if you have a wrist, elbow, or shoulder injury.

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Parivrtta Utkatasana (twisted chair pose) offers a lovely twist increasing spinal flexibility. It stimulates the digestive organs providing a deep detoxifying rinse. It will also strengthen your thighs, hip flexors, adductors and glutes. Avoid the pose if you are suffering from a shoulder injury, have high or low blood pressure, or if you are pregnant.

Ustrasana is a heart opening pose which brings length across the front of the body by stretching the hip flexors (psoas), thighs, chest
and neck. It will also strengthen your glutes and back muscles. Avoid practicing Ustrasana if you have a neck, back or knee injury, as well as during pregnancy. If you struggle with insomnia, back bends are best practiced in the morning.

Pigeon pose is an excellent hip opening pose. Many of us tend to store tension and stress within the hips, making this pose beneficial both physically and mentally. It provides a deep opening for the hip flexors (psoas and rectus femoris), groin muscles and hip rotator muscles (gluteus medius & minimus ). It may provide some relief from sciatic pain. Proceed with caution if you have any knee or sacroiliac joint injuries.

Dolphin pose is great to strengthen the arms and shoulders, whilst lengthening the back of the body. It can be used as an alternative to downward facing dog if you have a wrist injury. Avoid the pose, and the variations that follow, if you have any back, neck or shoulder injuries.

Marichyasana III is a seated lateral twist. According to Light on Yoga by BKS Iyengar, it can help alleviate backaches, hip pain and shoulder problems as well as strengthen the muscles of the neck, and stimulate digestion and metabolism by toning the liver, spleen and intestines. While nourishing the spine and stimulating detoxification, twists can also be energetically, emotionally and mentally purifying. Physically, as we compress the organs, blood is pushed through more efficiently, releasing toxins and cleansing. Mentally and emotionally we can experience a positive shift from feeling sluggish or stuck to feeling more alive, awake and aware.