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Item LinkUttanasana / Ostrich pose
When collecting wild food and firewood for the next meal, our woman would comfortably bend forward and down like this, as squatting could make them victims to scorpions or even snakes.
Stand with feet parallel and feet hip-width apart.
Place the hands on the hip-joints with index fingers in the hip-creases.
Now extend forward and down from the hip creases, keeping the spine active and extended.
Bend the knees the moment discomfort is felt in the lumbar spine (lower back).
Come upright moving from the hip-creases.
Tadhasana / Mountain pose
One must stand tall and aligned with gravity. Feet rooted into the earth, like a mountain.
One who can still do both, carry firewood on her head and a baby on her back, her body understands Mountain pose.
Stand with feet parallel, hip-width apart, draw the knee-caps up. Grounding down through all ten toes as well as into the heel of the foot. Push down gently into the earth through the feet, legs are active. The spine is active and extended into the base of the skull, lengthening the body towards the heavens.
Draw the belly to the spine. Arms at the side, fingers reaching down towards the earth, shoulders back slightly so the chest and heart is open.
Breathe!
Adhomukha Svanasana / Downward Facing Dog
Dogs stretch all the time but mostly in preparation for movement. Pictures of the African wild dog in this pose are quite common. This animal is super energetic, strong and flexible. This is the best pose to do at the beginning of a yoga class as well as in between poses. In yoga we do as the wild dog does – all the time!
Start on your hands and knees, then straighten the legs shooting the sit-bones up to the sky. Ground down through your heels. Bring your ears in line with the upper arms. Spine is fully extended. Belly drawn in toward the spine. Draw the shoulders away from the midline. Breathe filling the lungs from bottom to top and exhale from top to bottom.
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