Balasana/Pose of a child

If you need to come out of an asana or sequence early, you can rest in Balasana while others in the class finish. Pose of a child stretches and releases the lower back so there’s never an excuse to stop mid-class for a chat or to check your iphone!

Begin by kneeling, bottom on heels and knees together. Bring your head to the floor, relax into the posture and focus on your breathing. Use a block to rest your head if necessary. Stretch your arms in front of you (extended child) or rest them backwards, palms upwards either side of your feet. An alternative, sometimes described as Swan posture, is to open your knees and stretch your arms forward. In this posture your arms represent the neck of the swan while your knees are the wings - better during pregnancy as it allows space for a growing belly. It is also easier for your head to reach the ground.

Experience Dru yoga for yourself at Mary’s class on Friday evenings in Hornchurch. The next six week course starts on 6th November. A trial class is £5. Day classes are planned to start after Christmas. Visit www.bodyandsoulyoga.org for more details.

Published in The Havering Post - 21st October 2015

Adho Mukha Svanasana/Down Facing Dog

Sometimes known as Parvatasana (The Goddess who dwells in the mountains) this posture forms part of the Salute to the Sun sequence (Surya Namaskara) but can also be used as a dynamic resting pose giving the benefits of an inversion (ie blood flow to the brain) while resting the heart. Begin on all fours (table top), spread your fingers ensuring your middle fingers point forward and your knees are under your hips. Push down on your hands and raise your bottom in the air. Aim to flatten your heels on the ground but don’t be surprised if they don’t. Form the shape of an inverted V (like a mountain) with a flat back, arms stretched forward and legs straight while your shoulders externally rotate.

Down Dog isn’t suitable for people with high or low blood pressure, detached retina, glaucoma, eye or ear infections. Modify by stretching your arms against wall in line with your ears, back level like a tabletop and legs straight. Relax into the pose while feeling the benefits to your hamstrings and opening the shoulders and chest.

Experience Dru yoga for yourself at Mary’s class on Friday evenings in Hornchurch. The next six week course starts on 6th November. A trial class is £5. Day classes are planned to start after Christmas. Visit www.bodyandsoulyoga.org for more details.

Published in The Havering Post - 4th November 2015