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Learn Yoga with Erika Molnar in Cottesloe, Fremanlte, Perth, Western Australia


 

 
 
YOGA DISPLAY
INVERTED YOGA POSITIONS


Yoga Leg Elevation

Leg Elevation

Instructions

  • Sit side on to the wall, allowing the side of your buttocks to touch the wall
  • Without moving away, bring your back down to the floor and at the same  time elevate your legs up against the wall
  • To come out of the pose, bend your legs and roll onto your side

Cautions

  • High/low blood pressure
  • Ear/eye infections

Benefits

  • Varicose veins
  • Relieves tired legs
  • Calms the mind and body

Yoga Head Stand

Head Stand

(Please note: practice under strict supervision if you have not done so before.)

Instructions

  • Kneel on the floor, and hold onto your upper arms
  • Without moving your elbows, move your forearms and interlace your hands around your head as your place your head on the floor
  • Ensure that your body weight is supported by your upper arms and not by your neck and head.
  • Slowly straighten your legs either one at a time, or at the same time
  • Always practice near a wall, only moving away when you are confident that you will not fall over
  • To come out of the position, release your legs  
  • Rest in the Relaxed Pose, arms stretched out to the front

Cautions

  • Neck injuries
  • High/Low blood pressure
  • Ear and eye problems
  • Menstruation
  • Back and shoulder injuries

Benefits:

  • Improves concentration
  • Improves function of internal organs
  • Nourishes the skin on the face
  • Calms the body and mind
  • Relieves stress and tension
  • Strengthens the shoulders and upper back muscles

Yoga Hand Stand

Hand Stand

(Please note; practice under supervision if you have not done so before

Instructions

  • Place your hands on the floor shoulder width apart near the wall
  • Inhale, bring your body weight onto your hands, and when you feel comfortable rock your legs overhead either together or one at a time, keeping your body straight.
  • To come out of the position, bring your feet down

Cautions

  • High blood pressure/Low blood pressure
  • Ear and eye infections
  • Menstruation
  • Shoulder problems
  • Back problems
  • Wrist injuries

Benefits

  • Brings strength back to the shoulder and back muscles
  • Lubricates the joints in the wrists
  • Calms the body and mind
  • Relieves stress and tension

Scorpion

(Please note: this pose is not for beginners, practice under strict supervision)

Instructions

  • Kneel on the floor and hold onto your upper arms in order to measure the right length between the forearms
  • Without moving your elbows, move your forearms and hands forward, keeping your face parallel to the floor
  • Lift one leg at a time and as per the headstand, raise your legs over head
  • Hold this forearm stand as you slowly begin to bend your legs while moving the chest and head forward
  • Reduce impact on the lower back by balancing the body at the centre
  • To come out of the position, gently relax the neck and lower the legs

Cautions

  • Back injuries
  • Shoulder and neck injuries
  • High/low blood pressure
  • Asthma

Benefits

  • Strengthens the muscles of the arms, shoulders and back
  • Improves balance and concentration
  • Calms the mind and body
  • Relieves stress and tension

Yoga Shoulder Stand  Yoga Shoulder Stand

Shoulder stand/half shoulder stand

Instructions

  • Lie on your back
  • Inhale, press your arms against the floor
  • Draw your thighs towards your torso and curl your hips as you swing the lower part of your body as well as the torso
  • Place the palms of your hands on your hips for support and bring your elbows inwards
  • Straighten your legs
  • Do not turn your head while holding the position
  • Breathe softly and slowly with awareness
  • Hold the position for 3-10 breaths
  • To come out of the position, gently lower your back and buttocks on to the floor and rest your spine for few breaths

Please note: the half shoulder stand involves the same procedure, but with the hips lower to the ground, and the legs at an angle

Cautions

  • Neck injuries
  • High blood pressure
  • Ear or eye infections
  • Menstruation
  • Headaches
  • Heart problems

 Benefits

  • Relieves tired legs, and improves the condition of varicose veins
  • Increases blood supply to the heart, brain, face and neck
  • Abdominal organs receive a powerful massage, therefore their function is more efficient
  • Stretches the neck and shoulders
  • Stimulates thyroid and prostate glands
  • Relives stress and tension
  • Calms the body and mind
 

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