Ardha Chandrasana

Sometimes called half moon pose, is a balancing posture that opens the body away from the standing leg and uses the same hand as the foot on the floor to help with balance. In the pose it is a good idea to use a block to help reach the floor if you find yourself leaning downward to keep your fingers on the floor. The amount of opening is often related to both a student’s stability and flexibility. No matter how flexible the body is in this posture, turning the torso away from the floor, opening the front of the pelvic and stretching the upper arm and leg out just won’t happen if the student can’t stand up with a degree of stability that allows for softening. With that said, practice standing with steadfastness and practice opening the body away from the floor without disturbing the posture of your standing leg. When the leg doesn’t alter its position and the body begins to open then begin extending upward with the top arm and scoop the tailbone to help extend the elevated leg.

Virabradrasana One

Often called First Warrior pose, is a yoga pose often endured and rarely enjoyed. The positioning of the pelvic in this posture although slightly opened by the outward turned back foot should be rotating towards the front of the yoga matt. The more aligned the pelvic is to the front of the mat, the easier the lift and extension of the spine. This can alleviate lower back pain and neck distress in this pose. While bringing the hips forward towards the front of the yoga mat the legs must be strong and stable allowing the pelvic to turn safely.

Virabradasana Two (Second Warrior Pose)

Often called second warrior pose, is a great pose for strengthening the lower limbs and broadening the front of the pelvic. Second warrior pose is a great conditioning pose for students moving on to seated yoga postures. A good balance to keep in mind in this posture is a blending between a descending tailbone and an uplifting spine. When one overrides the other you will notice either an inability to keep the spine erect above the pelvic or a difficulty to keep the front knee over the foot and the front thigh more parallel to the floor. Just like Triangle pose, practice drawing in and up from the feet and extending down through the tailbone. While the tailbone descends downward also lengthen and lift the sides of the waistline and ribs.

Tree Pose

Tree Pose is a classic for stillness and balancing stability. Because of the relative stillness of the posture, this yoga pose is excellent for steadying and squeezing the muscles of the standing leg firm against the leg bones. This will help students stand up taller and eventually have a more relaxed breathing system. The second leg, gently placed open with the downward facing foot somewhere along the inner thigh of the standing leg should draw upward and extend firm against the standing leg. When the legs are set and study then practice standing tall and celebrating the breath. You may challenge yourself by stretching the arms upward and taking your eyes upward as well.

Triconasana

Or sometimes called Triangle pose is a challenging standing pose for many who have tight hamstrings. Rather than shortening the stance of the feet and rounding the spine to reach the floor, practice taking a longer stance, maybe as wide as the length between fingertips when the arms are reaching out, and use a yoga block to help reach the floor and stabilize the body. In Triangle pose, be diligent in your effort to both draw inward from the feet and simultaneously extend outward from the tailbone through the legs. Notice if you are overly rounded (use a yoga block under your floor hand if so) or if you more or less reach behind you when you extend your arm upwards rather than extending the arm out from the chest while you turn your body upwards.