Bounce Magazine 77
In this spring edition we feature the internet sensation dodie, we review The Swan House in Beccles, don't miss our Mother's Day Gift Guide, we also have two amazing competitions to win tickets to The Wailers and Brand New Heavies. We review the GlassVAC share our top gardening products, plus we have our top Bounce loves baby clothes and accessories. We also feature weddings, health and wellbeing, business, music and entertainment, fashion, sports and much more!
In this spring edition we feature the internet sensation dodie, we review The Swan House in Beccles, don't miss our Mother's Day Gift Guide, we also have two amazing competitions to win tickets to The Wailers and Brand New Heavies. We review the GlassVAC share our top gardening products, plus we have our top Bounce loves baby clothes and accessories. We also feature weddings, health and wellbeing, business, music and entertainment, fashion, sports and much more!
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WELLBEING<br />
SEPTEMBER 2016 | ISSUE #47 | BEAUTY, HEALTH & WELLBEING<br />
MARCH 2019 | ISSUE #<strong>77</strong><br />
NOOSE<br />
POSE<br />
(posh -AHS-anna)<br />
Benefits<br />
Stretches and strengthens the ankles<br />
Stretches the thighs, groins, and spine<br />
Opens the chest and shoulders<br />
Stimulates the abdominal organs<br />
Improves digestion and elimination<br />
Improves posture<br />
Cautions:<br />
Avoid deep squats with any knee injury, Lower-back<br />
injury, Herniated disk<br />
How to try the pose:<br />
1. Stand in Tadasana (Mountain Pose) next to a wall<br />
with your feet hip-width and parallel to each other.<br />
Ideally, you will stand forearm distance from the wall.<br />
So, as you stand in Tadasana with the wall on your<br />
right side, turn to the right and press your right palm<br />
into the wall-from wrist to elbow, your forearm should<br />
be parallel to the ground. Adjust your distance to the<br />
wall accordingly and turn your torso back to center.<br />
2. Bend your knees into a full squat, with your<br />
buttocks sitting on your heels. If you’re not able to get<br />
the heels fully on the floor, squat with the heels raised<br />
on a thickly folded blanket or sandbag.<br />
3. Swing your knees slightly to the left. As you exhale,<br />
turn your torso to the right and press both hands into<br />
the wall. As your left hand presses into the wall, the<br />
elbow should press against the outside of your right<br />
knee. Support the pose by using your right hand for<br />
leverage-the right hand will be high and the left hand<br />
will be low. For the full pose, it’s necessary to close<br />
any space between the left side of the torso and the<br />
tops of the thighs. So work the back of the left arm<br />
down the leg, moving the back of the left shoulder<br />
toward the outside of the right knee.<br />
4. Press the knee and arm (or shoulder) firmly against<br />
each other. Use this pressure to lengthen the left side<br />
of your torso out of the inner groins, sliding it along<br />
the tops of the thighs. There’s a tendency in these<br />
deep twists to harden the belly, so try to keep your<br />
belly soft.<br />
5. Keep the right hand on the wall or bring the palms<br />
together with the elbows angled sharply away from<br />
each other. Use the pressure of the palms to increase<br />
the twist.<br />
6. Stay in this pose for 30 seconds to a minute.<br />
Release the twist with an exhalation, then repeat for<br />
the same length of time to the left.<br />
Deepen the Pose:<br />
To increase the twist, use the bottom arm (the one<br />
wrapped around the legs) to pull down on the top<br />
arm.<br />
Follow Up Poses:<br />
Pasasana is usually performed near the end of a<br />
long seated-twist sequence, though it could be used<br />
as a warm-up for twists like Ardha Matsyendrasana<br />
(Half Lord of the Fishes Pose) and Marichyasana III<br />
(Marichi’s Pose, variation III).<br />
With thanks to www.yogajournal.com/poses.<br />
Please take care in all poses, if unsure please attend a<br />
class or ask for a private lesson.<br />
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