Pose Down: Ardha Matsyendrasana / 1/2 Lord of the Fishes

I will be describing some yoga poses for myyogaonline.com in the next few months.....here is the first one. Try it again for the first time....

ArdhaArdha Matsyendrasana / Half Twist

By Robin Armstrong

Benefits

* Increase spinal flexibility and range of motion

* Expands chest and shoulders

* Relieves thoracic/mid back spinal tension

* Strengthens abdominal oblique muscles

* Stretches hip rotators and hip abductors

* Traditionally thought to massage abdominal organs, detoxify liver and kidneys, and stimulate digestive fire

Contraindications

* Lumbar disc disorders à keep the natural curve in the low back and avoid rounding

* Neck problems à gaze straight ahead with head centered on body

* Shoulder problems à do not take the bind of the arms behind the back as this requires a great deal of inward rotation and extension

* Knee problems à Practice the straight leg version below, avoiding crossing the knee underneath you

Step by Step

Ardha Matsyendrasana

(ARE-dah MOT-see-en-DRAHS-anna)
ardha = half Matsyendra = king of the fish (matsya = fish, indra = ruler), a legendary teacher of yoga

1. Begin by sitting on the floor with both knees bent, feet flat on the floor. Slide your right foot underneath your left leg so that the right leg crosses with the foot on it’s side, near the left hip. Step the left foot across the right bent knee so that the foot stands on the outside of the thigh. Try to keep both sitting bones in contact with the earth.
2. Lean back with your left hand and inhale the right arm overhead, creating space.
3. On an exhale, twist to the left bringing your right elbow to the outside of your left thigh, keeping your hand in a stop sign position.
4. Gaze over the left shoulder with head held high.
5. With every inhale, subtly get a little taller through the spine. With every exhale, twist a little deeper.
6. Be mindful of your support hand on the floor. Depending on the length of your arms and the height of your torso, your palm is either on the floor or your hand has spider fingers on the mat. Draw in towards your centre – lower belly in, inner thighs towards each other – to get weight out of the support wrist.
7. Breathe slowly and stay for 30 seconds to 1 minute. To exit, inhale to look forward, and exhale release the twist. Reverse your legs and repeat twisting to the opposite side.

Modifications / Cautions

* Binding the arms – An advanced variation of the arm position is to move into a bind behind your back. When entering into the twist, keeping the spine tall, try to get your armpit close to the thigh. From the hand in stop sign, rotate at the shoulder so that the hand moves closer to the floor. Hinging in the elbow, weave the right arm through the bent left leg, bringing the back of the hand onto the torso. With the left arm, create the same inward rotation at the shoulder, bringing the hand to connect with the right fingers, or grasp the right wrist, behind the back. Stay broad across the collarbones, and tall through the spine.

* Straight leg – You may also practice this pose with the underside leg straight. In the version above, your right leg would extend out, toes pointing up, and your left foot would cross over the thigh.

* If you find you are tipping over, or rounding through the lower spine, you may take some height underneath the sitting bones. Arrange a foam brick or a blanket so that your sitting bones are on the edge, the pelvis is tipping forward, and you maintain your lumbar/low back curve.

* If your right elbow does not quite reach the outside of the thigh, you may keep your arm straight, bringing the forearm in contact with the thigh.

To learn more about Dr. Robin visit stayactive.ca

Avoiding Wrist Pain in Yoga

Like my tennis coach once said, “It’s all in the wrist.” With our technology and computer-centered lifestyles, this statement couldn’t be more true off the tennis court. Most of us spend at least some of our day perched in front of the computer with our wrists cocked, making millions of repetitive, tiny movements with our fingers. In fact, the average computer user moves their fingers up to 15 miles per day.....read more

To learn more about me visit www.stayactive.ca

Top 5 Poses for a Strong Core

By now the news has spread: a strong core is in. The ancient sages have known this for centuries; it just took us a while to catch on. Here are the top five yoga poses that can strengthen your core, help you improve your posture, avoid back pain, and enhance your yoga practice......Read More

To learn more about me check out www.stayactive.ca

Inspired: The connection between our shoulder girdle and our rib cage, my weekend with Susi Aldous

Last weekend I was lucky enough to study again with my therapeutic yoga teacher, Susi Hately Aldous. Every time I study with her I learn something new about my own practice.

Shocking
This time I made a shocking discovery: I have very limited movement in my shoulder joint. I am referring to the motion of my humerus (arm bone) in the shoulder socket (glenoid). I discovered that as I moved my arms overhead in forward flexion, I could not get above shoulder height without hinging in my lower thoracic spine (mid back) and jutting my rib cage out. This is a classic example of our bodies adapting to enable motion. When we are limited in motion at one joint, the motion will get transferred to the joint above or below. Or if we cannot create the true motion (arm bone flexing in shoudler socket for example) we find a way to mimic the motion (creating extension in my spine).

The Relationships within our own bodies
The shoulder girdle (humerus, clavicle, scapula) has an intimate connection with our rib cage. The scapula glides on the ribcage moving in protraction (wrapping around the ribs), retraction (shoulder blades squeezing together), elevation (moving upwards) and depression (moving downwards). The rib cage, in turn, has an intimate relationship with the spine. The ribs attatch at the transverse process of each vertebrae (the wings of the vertebrae) to wrap around and either connect with the sternum, or with the rib above. If there is a restriction in the spine (ex. stiffness, lack of motion) then this will affect the ribs, which can change the relationship to the shoulder.

Try This: Susi has a great exercise to bring awareness to the relationship between the shoulders, ribs, and spine. Roll up your yoga mat and place it so that when you lie back on it, the bottom is just below your shouler blades and your head is supported. Lie with your knees bent, feet flat on the floor. Raise your arms to shoulder height so that your fingers are pointing up towards the ceiling, bringing thumbs to touch. Slowly, without hiking your ribs, without pinchy, or funky motions, begin to lower your arms overhead - stopping if you do feel a pinch, or strange motion. Slowly go back to the start and repeat. Only go as far as your ears. Repeat for 2 minutes or so. Then remove your mat and lie flat on your back. Notice what you're noticing.

To learn more about Dr. Robin and Yoga Therapy in Vancouver visit stayactive.ca