THE PAVILIONS PHUKET BRITISH INTERNATIONAL SCHOOL, PHUKET
THE PAVILIONS PHUKET BRITISH INTERNATIONAL SCHOOL, PHUKET Kata Rocks
The Phuket News Novosti Phuket Khao Phuket

Login | Create Account | Search


Asana essentials: Yoga postures for any ability part 2

Hi and welcome to part two of my top six yoga postures (asanas) for a happier body and a healthier life.

Health
By Kim White

Sunday 17 March 2019, 10:00AM


You can read part one here. I’m feeling very grateful to have shared two weeks with you this month.

I have created a video for you (below), filmed at the beautiful Siam Beach on Koh Racha, that runs through all six asanas from the two articles. Keeping it local and supporting Phuket brands, I am wearing local swimwear by Kaanda Beach Life.

The video puts the postures into a mini yoga flow that you can follow. My suggestion would be to start with good, steady rotations on each side once a day, holding each posture for a minimum of 20 seconds.

4. Lord of the fish pose
Brings life back to the spine, stretches the shoul­ders, hips and neck, and relieves fatigue, backache and menstrual discomfort.

- Sit on the floor, feet flat on the floor with both knees bent and sink into your sitting bones. (Sit on a folded blanket for extra support.)
- Slide your left foot under your right leg to the out­side of the right hip, your left little toe resting on the floor.
- Step your right foot over your left leg and place the sole of your right foot on the floor close to your left hip.
- Inhale, hug your left arm around your right thigh as you raise your right arm and roll your right shoul­der down your back.
- Exhale, placing your right hand onto the floor be­hind your right hip.
- Hug your right knee close to your left shoulder.
- Keep rolling your right shoulder down your back, looking over your right shoulder. Keep both sitting bones on the floor.
- Keep your spine long and straight. Imagine the crown of your head is being suspended from above.
- Hold for 20-30 seconds.

5. Straddle pose
Releases the hip joints and the muscles of the groin, and improves pelvic circulation.
- Sit on the floor with your legs straight out in front.
- Rotate your thighs outward and separate your legs away from each other while still maintaining relaxed knee caps and toes facing up to the ceiling.
- Roll your shoulders down your back and hinge for­ward with a straight back.
- Try to touch the floor be­tween your hands while maintaining a straight back.
- Hold for 20-30 seconds.

6. Cobra pose
- Opens the heart and lungs, and stretches the chest, lungs, shoulders and stomach.
- Lie on your stomach on the floor. Stretch your legs back, tops of your feet on the floor. Place your hands on the floor under your shoulders and keep your el­bows facing back into your body.
- Feel the pubic bone on the floor.
- Inhale and begin to straighten your arms to lift your chest off the floor, go­ing only to the height at which you can maintain a connection between mat and pubic bone.
- Firm your shoulder blades against your back, extend your ribs and chest forward in order to keep the spine long and healthy for the lift.
- Distribute the backbend evenly throughout the entire spine.
- Hold for 20-30 seconds, maintaining a steady breath.

MACNELS SHIPPING PHUKET

This is half a rotation of the asana essential flow on the right side. Repeat the movements on the left side to com­plete one full rotation.

On another note, I am once again honoured to be announced as the Asia Travel & Hospitality Award ‘Best Yoga School in Thailand’.

I would like to thank everyone that has supported me; without your support I truly would not be here. Thank you to the multitude of inter­esting and lovely people that have al­lowed me to share yoga with them.

Happy stretching.

Metta,
Kim oxo


Kim White Yoga

One of the main motivations that drives Kim to teach Yoga is her desire to keep true, real Yoga alive; the propagation of Yoga for Yoga. She strives to achieve this through teaching and helping people fall in love with Yoga everyday. She gives you her yoga mind and yoga heart to guide anyone wishing to traverse the beautiful journey that is Yoga. Teaching group classes, private classes, yoga intensives & retreats across the Island.

www.mindbodyyogasystem.com
Call +66 862 769 174

Comment on this story

* Please login to comment. If you do not have an account please register below by simply entering a username, password and email address. You can still leave your comment below at the same time.

CAPTCHA

Be the first to comment.

 

Have a news tip-off? Click here

 

Phuket community
Phuket hotels ordered to close

Meanwhile, construction goes on as normal? Isn't there a worry that it will spread through the w...(Read More)


Phuket hotels ordered to close

Wow, straight out of the blue. More details follow later. I presume that are details about financial...(Read More)


Phuket hotels ordered to close

Strange request most hotels have shutdown anyway to cut costs and remaining guests consolidated in o...(Read More)


PM to order national nightly curfew: reports

Or preparations for a wider curfew if situation deteriorates takes a while logistically to ramp up f...(Read More)


Patong pool drugs party bust nets Brits, Aussie

Well, short term gratification for longer term pain. ...(Read More)


Secrecy and suspense over Tour de France’s fate

Kurt,you spreading fake news ! Tour of Spain ( Vuelta) isn't cancelled as of now....(Read More)


Passenger with COVID-19 dies on train

As we see now, that temperature check everywhere doesn't mean much. This man's temp was chec...(Read More)


Germans lift off from Phuket ahead of airport shutdown

@DeK, where you live/work/ study is your home. Don't compare this category overseas Thai with ...(Read More)


PM to order national nightly curfew: reports

The usual cacophony of strong muscle talk from different government bodies with little to none value...(Read More)


Nationwide curfew starts today

Curfews: Nation wide: 10pm-4am. Phuket Governor: 8pm-3am. Phuket 24hrs stores: 8pm-5am. Patong an...(Read More)