Tag Archives: Rachel Joy

Triangle Pose

October 5, 2015 by
Photography by Bill Sitzmann

The Triangle pose stretches and strengthens the thighs and ankles, stretches the hamstrings, hips, spine, and chest, relieves backache (especially during pregnancy—I’m photographed here as I entered my third trimester), and helps to keep stress at bay.

  1. Position legs 4 ft. apart. Raise arms parallel to the ground and actively reach hands out, palms face down.
  2. Turn right foot out 45 degrees and align heels together (or heel to arch to help with balance). Firm the thighs and keep right kneecap in line with the center of the right ankle.
  3. Inhale deeply, and as you slowly exhale, extend the torso directly over the right thigh, bending at the hip joint.
  4. Firmly press the outer left heel into the ground and pull the left shoulder back to open through the chest.
  5. Lengthen the tailbone towards the back heel and place your right hand on a block, your ankle, or on the ground outside of the right foot (advanced). Lift left hand up toward the sky and gaze toward fingertips.
  6. Breathe deeply for 5-10 breaths.
  7. Inhale to come up, and repeat opposite side.

TrianglePose1

Half Camel

September 4, 2015 by
Photography by Bill Sitzmann

This article appears in the Sept. 2015 issue of Her Family.

The Half Camel stretches the front of the body, strengthens the back, stimulates abdomen and neck organs, and fights fatigue, anxiety, and backaches.

  1. Kneel with toes tucked.
  2. Gently pull belly towards spine, and lengthen tailbone towards the ground.
  3. Lengthen the spine by reaching the crown of the head towards the sky.
  4. Engage the thigh muscles by hugging ankles towards one another.
  5. Let the shoulder blades roll down the back and open through the chest and collarbones to allow your arms to hang outside of the thighs.
  6. Inhale deeply, and as you exhale, begin bending the upper back and gently reach the right hand towards the right heel.
  7. Raise your left hand towards the sky and actively reach with the fingertips.
  8. Let the crown of the head gently fall back towards the ground without straining your neck.
  9. Breathe deeply and repeat five times.
  10. Keeping everything engaged, inhale and gently roll up to a neutral position, head comes up last.
  11. Repeat opposite side.

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