12 poses of Christmas – Day 11 – Goddess pose

Day 11 of the Yoga Orkney 12 poses of Christmas. This is definitely one of my favourite postures. Lovely strengthening posture in body and in soul! Go for it.

Sanskrit name: Utkata Konasana

Benefits:

  • Strengthens lower body, back, chest, shoulders and arms
  • stretches hips and chest
  • stimulates cardiovascular system.

Contraindications:

  • recent chronic injury to legs, hips and shoulders.

12 poses of Christmas – Day 10 – Bridge pose

Day 10 of the Yoga Orkney 12 poses of Christmas. A lovely back bend today. Take it as far as you need. Only 2 more days to go 🙂

Sanskrit name: Setu Bandha Sarvangasana

Benefits:

  • Stretches the chest, neck and spine
  • Strengthen glutes, lower back, upper back and quads
  • Can be therapeutic for asthma, high blood pressure, osteoporosis and sinusitis
  • When supported can relieve menstrual discomfort.

Contraindications:

  • neck injuries, keep pressure on shoulders not head and neck.

12 poses of Christmas – Day 9 – Child’s pose

Day 9 of the Yoga Orkney 12 poses of Christmas. A lovely restful posture that allows you to explore the breath a little more deeply. A posture that you are likely to find at the majority of yoga classes you attend.

Sanskrit name: Balasana

Benefits:

  • Gently stretch hips, thighs and ankles
  • can be therapeutic in the case of back and neck pain.

Contraindications:

  • knee injuries, adjust knee positions
  • pregnancy, many knee to widen knees to accommodate baby bump 🙂

12 poses of Christmas – Day 7 – Warrior I

Day 7 of the Yoga Orkney 12 poses of Christmas. Well done! You’ve passed the halfway mark and are on the home straight. Hopefully you’re feeling limber, not only in body but also in mind.

Sanskrit name: Virabhadrasana I

Benefits:

  • Strengthens shoulders, arms and back.
  • stretches groins, chest, shoulder and belly.
  • stretch and strengthen the thighs, calves and ankles.
  • can be therapeutic in the case of sciatica.

Contraindications:

  • high blood pressure or shoulder injuries keep arms shoulder level parallel
  • neck injuries, head neutral

12 poses of Christmas – Day 6 – Warrior II pose

Day 6 of the Yoga Orkney 12 poses of Christmas. Well done! That’s you half way through 🙂

Sanskrit name: Virabhadrasana II

Benefits:

  • Stretch and strengthens legs and ankles
  • stretches groins, chest, lungs and shoulders.
  • increases stamina
  • can be therapeutic in the case of carpal tunnel, flat feet, osteoporosis and sciatica
  • can relieve backache in 2nd trimester of pregnancy.

Contraindications:

  • high blood pressure
  • neck injuries, look forward not over front hand

12 poses of Christmas – Day 5 – Triangle pose

Day 5 of the Yoga Orkney 12 poses of Christmas. Congratulations, it’s triangle pose today.

Sanskrit name: Utthita Trikonasana

Benefits:

  • Stretch and strengthens thighs, knees and ankles
  • stretches hips, groins, hamstrings, calves, shoulders, chest and spine
  • improves sense of balance
  • can be therapeutic in the case of anxiety, flat feet, osteoporosis and sciatica
  • can relieve backache in 2nd trimester of pregnancy.

Contraindications:

  • Low blood pressure
  • high blood pressure or neck injuries (don’t look up)
  • heart condition (practice against a wall and keep upper arm on hip)

12 poses of Christmas – Day 4 – Tree pose

Day 4 of the Yoga Orkney 12 poses of Christmas. Congratulations, it’s tree pose today.

Sanskrit name: Vrksasana

Benefits:

  • Strengthens thighs, calves, ankles and spine
  • stretches groins, inner thighs, chest and shoulders
  • improves sense of balance
  • can be therapeutic in the case of sciatic and flat feet

Contraindications:

  • low blood pressure
  • high blood pressure (don’t raise arms overhead)