Baddha Konasana

Sanskrit:

Baddha - bound

Kona - angle

Bound Angle Pose

Benefits:

• Tones kidneys while strengthening the bladder and uterus or prostate.
• Improves circulation to the pelvis, abdomen, and back
  
• May benefit women suffering from cramps, heavy menstrual bleeding, and other symptoms related to both PMS and perimenopause
• Helps to relieve pain caused by herniated disc and/or sciatica
  

Contraindications:

• People with very stiff lower back and/or legs may need to support sit-bones on a blanket
• Those suffering lower back injury will need to be mindful of keeping the spine long
  

Paschimottanasana

Sanskrit:

Paschima - west

Uttana - Intense

** when uttana is added to another word it becomes ottana

Intense stretch of the West Pose

Is sometimes called Urgasana or Brahmacharysana. Urga means formidable, powerful and noble. Brahmacharya references one of the niyamas and represents spiritual study, self-restraint, and avoiding the mis-use of sexual energy.

Benefits:

• Tones the abdominal organs, especially the liver and kidneys, and improves digestion.
  
• Rejuvenates the whole spine.
• Increased blood-flow to the pelvic area is beneficial for reproductive organs and can be a relief for women experiencing cramps.
• Beneficial for high-blood pressure, especially in complete posture due to lowering the heart.
  
• With the head supported this pose may help to calm anxiety and improve headache symptoms
  

Contraindications:

• People with very stiff lower back and/or legs may need to support sit-bones on a blanket
• Those suffering lower back injury will need to be mindful of keeping the spine long
• People suffering diarrhea should avoid full pose
• May aggravate symptoms of nausea

Upavistha Konasana

Sanskrit:

Upavistha - seated

Kona - angle

Seated Angle Pose

Benefits:

• Stretches the back and insides of the legs
  
• Improves circulation in the pelvic region
• Lifts uterus, tones and improves circulation to reproductive organs. This may benefit symptoms related to menstrual cramps, fibroid tumors, and endometriosis
  
• Lengthening in the spine, lower back and legs can help improve pain from herniated discs and sciatica
• In the supported forward-bend variation this pose may be calming to the endocrine system
  

Contraindications:

• Those with lower-back injury may need to sit with the pelvis lifted up on a blanket and will need to be aware of keeping the spine lengthened and relatively straight
  

Janu Sirsasana

Sanskrit:

Janu - knee

Sirsa - head

Head to Knee Pose

Benefits:

• Stretches and relieves stiffness in the legs and hips
• Lengthens the spine
  
• Reduces the impact of stress on the body and mind
  
• The twisting action tones the liver, spleen, kidneys and reproductive organs
  
• When performed with the head supported this pose is calming and may relieve anxiety in the mind and body. This effect my help lower blood pressure.
• May be effective for many types of headache when performed with a supported head.
• Women suffering from menstrual cramps or anxiety and irritability associated with PMS may find this pose, especially the supported variation, beneficial
  

Contraindications:

• People suffering diarrhea should avoid full pose
• May aggravate symptoms of nausea

Utthita Trikonasana

Sanskrit:

Tri - Tri/Three

Kona - angle

(Utthita - extended)

(Extended) Triangle Pose

Benefits:

• Stretches and strengthens ankles, legs, and hips
• Opens the chest & shoulders
  
• Increases flexibility in the back and spine
• Improves circulation to digestive and reproductive organs
• Calming to the mind which may relieve anxiety
  

Contraindications:

• People with heart conditions may do pose with back against a wall with top arm on hip
• The top arm may be kept down as well and the gaze should rest downwards, neck long, for those with high blood pressure
• Head should be kept facing forward, neck long, for those with any neck injury or pain

Technique:

• Start in Tadasana
• Bring the finger tips in to touch at heart center, elbows out, bend the knees, and inhale.
• On an exhalation either step or jump the feet 2.5 - 3 feet apart and extend the arms parallel to the floor, palms facing down, shoulders releasing down the back.
  
• Turn the right foot out sideways to the right, 90 degrees, and press through the ball of the foot.
  
• Turn the left foot inwards slightly to the right, 60 degrees, and press through the little toe of the foot.
• Check that the heel of the right (front) foot lines up with the arch of the left (back) foot.
• Kneecaps should be tightened; lifting in the quadriceps and the calves.
• The tailbone drops down towards the ground while the belly lifts up to draw the ribcage in, and the pubic bone moves up towards the belly.
• Inhale and extend through the fingertips. Exhale and extend the torso out towards the right foot.
  
• When the body does not extend any further, hinge at the right hip and bend sideways toward the floor.
  
• Rest the right hand lightly on the shin. Spread the fingers of the left hand, extending up through the arm.
  
• Hips should be squared forward. Roll back the left hip while the sit bone of the right hip tucks under.
• Open across the heart center by shrugging the shoulders down the back and keeping the torso long.
  
• Extend through the crown of the head and keep the back of the neck & front of throat equally open, lengthened.
  
• Eyes can continue to gaze forward or head can turn to either gaze down towards the right foot, or if it feels comfortable and the neck can stay long, up towards the left hand.
• To move out of the asana press firmly into the little toe of the left foot, ball of the right foot. On an inhalation pull up towards the left hand and lift the body into an upright position. Turn both feet forward and step back into Tadasana.
• Repeat pose starting with the left foot.

Variations:

• In the extended version of this pose the feet are further apart and the right hand will rest, eventually palm down, on the floor.