THE PAVILIONS PHUKET BRITISH INTERNATIONAL SCHOOL, PHUKET Kata Rocks
Login | Create Account Poll Currency Weather Facebook Youtube Search

Getting back on the horse!

get ready for an awesome yoga pose known as horse pose that promise to build a good honest strength throughout the body.


By Kim White

Sunday 6 September 2015, 08:00AM


This week I was in Australia living the farm life with my brother.

So naturally our yoga pose has a farm flavour this month. It also got me thinking about all of the body movements that used to be an everyday part of our lives, that in this modern day, we now miss out on.

Perhaps what suffers the most is our core strength. We used to spend more time doing physically demanding daily chores that activated our core but now in this day, we have a modern, minimal effort, easier lifestyle and building our core has been left behind.

This month’s asana Utkata Konasana also known as horse pose is a great DIY way to build a good honest strength throughout the body. I am not sure the average person truly understands how important core strength is to the general everyday movements of our bodies during daily life.

When our core strength is low, we have tell tale signs like lower back discomfort, poor balance and poor posture.

Everyone, from beginners to the super fit can build a good level of core strength with this month’s horse pose and it only requires your heart and your body to work together.

Lets look at the benefits of utkata konasana:
• Stretches your hips, groins and chest
• Strengthens and tones the core muscles
• Strengthens the quadriceps and inner thigh muscles
• Strengthens the shoulders, arms and upper back
• Heats the body and increases circulation
• Prepares the body for childbirth by creating more room in the pelvis

Below are the instructions on how to practice this powerful yet simple pose:

1. Start in a standing position with your feet about 3 feet apart, turn the feet out to 45 degrees facing the corners of the room.

2. There are two options for the arms, for those that have shoulder issues or are starting out, place your hands in prayer (anjali) position at the chest and roll your shoulders firmly down your back, ( photo1). For a stronger, more challenging pose, lift your arms up bending at the elbow with palms facing upwards. ( photo2) like you are holding a big ball over your head.

3. Exhale and bend the knees, keeping feet firmly placed on the floor, and the knees in line with the middle toe. Try not to roll the knees inward, keep your focus on keeping the weight even in your big toe and little toe.

2. Press the hips forward, press the knees back. Drop the shoulders down and back and press the chest toward the front of the room. Keep the arms active. Look straight ahead with the chin parallel to the floor.

3. Breathe and hold for about 30 seconds.

4. To release: inhale and straighten the legs, reaching the fingertips to the ceiling, then exhale the arms to the sides.

This is an amazing pose to add to your daily routine and I like to think that it is a way of getting back some old school strength, farmer style!

                                                                                                   Happy stretching!
                                                                                                                                                           Metta,
                                                                                                                                                      Kim oxo

Kim White is the owner of Sala Samadhi. She offers authentic Hatha yoga instruction for private and group sessions. Contact: www.mindbodyyogasystem.com or 086 276 9174.

The opinions and advice contained in this column are those of the author only. The Phuket News is not responsible for the outcome or results of following any advice in any situation.


 

 

Comment on this story

* Please login to comment. If you do not have an account please register below by simply entering a username, password and email address. You can still leave your comment below at the same time.

Comments Here:
Comments Left:
# Characters
Username:
Password:
E-mail:
Security:

Be the first to comment.

Have a news tip-off? Click here

 

Phuket community
B1bn earmarked to improve road safety around schools

The picture says it all. 3 kids on a bike with no helmets and presumably no license (they don't ...(Read More)


Taxi driver charged after collision with motorbike leaves man, 74, dead

Way to set an example and actually improve road safety RTP... not. Spurious charges like this only s...(Read More)


Dogs rounded up at Ao Nang as PM visits Finnish boy dog-attack victim in hospital

Whatever the condition of more than 20 dogs is, they should never be allowed to be again at the beac...(Read More)


B1bn earmarked to improve road safety around schools

See the photo: 3 thai girls on 1 motorbike, no helmets, probably without driving license. And talki...(Read More)


Doubts on pot use linger over amended drug law

Well, a lot of tumbling new rules/laws/bla bla's. contradicting in everything, so, nothing will...(Read More)


Taxi driver charged after collision with motorbike leaves man, 74, dead

Correct application of the law. If you're too lazy to look at the road and what you or others i...(Read More)


Phuket health officials, police unite to enforce Makha Bucha alcohol ban

Dek, you are always talking about how you don't want Thailand to be a Nanny state. Now you are p...(Read More)


Finnish boy, 5, attacked by stray dogs at Ao Nang, Krabi

When will the Thai government stop taking orders from other governments and foreign organizations su...(Read More)


German expat gets eight years jail for slaying Phuket girlfriend

8 Years? You call that justice? I think a bullet in the back of the head would have been a more a...(Read More)


Finnish boy, 5, attacked by stray dogs at Ao Nang, Krabi

Dek, your comment makes no sense. Snakes not attack people when they are not provocated and feel the...(Read More)