American Observer » The young yogi

The young yogi

It’s easy to incorporate yoga into any daily routine. The Observer’s weekly yoga column will provide three postures each week and describe the benefits of practicing yoga. Yoga can keep you stress-free, even when your professor or boss is on your case. American University graduate student and Observer staff memeber Federica Valabrega has been a ‘Core Power’ yoga teacher for two years. She teaches a yoga course every Wednesday night from 8-9 p.m. at the Jacob’s Fitness Center at American University.


Observer photo by Maryam Riazian
Federica Valabrega demonstrates the Tree pose, also called Vrkasana.


THIS WEEK: BALANCE
Balance postures are a great way to bring in autumn as they help you maintain focus and stability during seasonal changes. These postures are ideal when you feel distracted or unfocused. Balance postures will challenge your body and acclimate your nervous system to a range of motions you would not normally do otherwise.
TIPS: As you perform these poses, envision roots growing below you, making you more stable with each breath.
Also, imagine a straight line running along the length of your body — top to bottom — and focus on trying to wrap around it. This way you will stabilize your strand even more. Always maintain a forward gaze to keep distractions outside. Feel free to close your eyes, but be careful–it will make the pose more challenging!
Vrkasana: Tree Pose


Observer photo by Maryam Riazian
Valabrega demonstrates the Tree pose variation, also called Vrkasana variation.

1.    Stand straight with your arms by your side, feet together and tug your tailbone under.
2.    Inhale. Shift your weight slightly to the left leg, keeping your left foot flat on the floor.
3.    Exhale. Grab your right ankle with your right hand and place the sole of your foot on the inside of your left thigh.
4.    Inhale. Readjust your foot so it is placed above the knee and below the groin.
5.    Keep pushing your right foot in and keep your left leg in opposition to that movement.
6.    Make sure your right knee stays open to create a 90 degree angle with your hip.
7.    Exhale. Bring your palms together, and then bring them to your heart.
8.    Gaze forward at a distance of three feet and take five-to-10 deep, abdominal breaths.
9.    Inhale. Reach your arms past your head with your palms facing each other in a V shape. Relax your shoulders and let your tree develop branches, but keep your gaze straightforward.
10.    If you start swaying, just concentrate on focusing your gaze to a fixed point.
11.    Exhale. Release your arms by your side, and place your other foot on the ground.
BENEFITS:
Standing on one leg helps strengthen your thigh and ankle muscles by keeping the foot grounded. By tugging your tail bone under, you help equalize the lower back vertebrae, which have a much smaller range or flexibility, and this helps avoid lower back pain caused by sciatica. The 90-degree angle between the bended leg and the hip helps stretch your groin and function as a hip opener.
Garundasana: Eagle Posture


Observer photo by Maryam Riazian
Valabrega demonstrates the Eagle pose,  also known as the Garundasana.

1.    Stand straight with your arms by your side, feet together and tug your tailbone under.
2.    Bend your knees, sink your hips and reach your arms beside your ears, keeping your naval engaged. Pretend you are about to sit on the edge of a chair and stick your glutes out to reach for it. 
3.    Keeping your legs bent, slide your right arm underneath the left and clasp your palms together. Work your fingertips together and reach your hands straight up.
4.    Bring your elbows to shoulder level and place your forearms in a straight line.
5.    Adjust your shoulder by dropping the shoulder blades down while continuing to reach up with your hands.
6.    Keep your legs bent and wrap your right leg around the left one. Try reaching your right foot all the way around the left calf and anchor it there.
7.    Stay low, keep your knees together and abdominal muscles engaged. Push your tailbone down while opposing an upward reach with your hands.
8.    Gaze forward at a distance of three feet and take five-to-10 deep, abdominal breaths.
9.    Exhale and unwind your legs and arms.
BENEFITS:
The combination of crossing the legs while maintaining a forward bend allows for the contraction of the adductor muscles, which allows for better circulation to your legs and sexual organs. The clasp created by your hand reach helps stretch the trapezium and the deltoid muscles on your shoulders


Natarajasana: The “Lord of the Dance” pose


Observer photo by Maryam Riazian
Valabrega demonstrates the Lord of the Dance pose, also called Natarajasana.

1.    Stand straight with your arms by your side, feet together and tug your tailbone under.
2.    Exhale. Reach your right arm up and rest your left elbow by your side, palms facing up.
3.    Inhale and shift your weight to the left leg, grounding your left foot.
4.    Exhale and grab the inside of your right foot, keeping your knees together.
5.    Inhale and more your left arm straight forward, creating an opposition with your right foot held in your right hand.
6.    Exhale and start kicking your right foot in your right hand while reaching your left arm forward.
7.    Create a standing backbend by increasing tension between your upper body and your back leg.
8.    Keep your chest higher than your hips.
9.    Inhale and reach your leg a little bit higher by keeping your thigh muscles engaged.
10.  Continue reaching with each inhale, opening your chest and curving your back a little more, and for every exhale kick the foot in the hand.
BENEFITS:
This posture functions as a backbend and will increase rib cage capacity helping to release stress by improving respiration. The opposition of the kick and the forward reach helps straighten and strengthen your spine.