eka (one) + hasta (hand) + bhuja (shoulder) + asana (pose)
In honour of International Elephant Day, our weekly asana was a no brainer: Elephant Trunk Pose. Also known as One-Legged Insect Pose (we prefer Elephant), this is an advanced arm balance, &, to make it more challenging, is an asymmetrical pose to boot (i.e., not mirror-symmetric for both sides of the body at the same time). Elephant Trunk strengthens your wrists, arms, shoulders, core, abdominal muscles & obliques; stretches the hips & groin; stabilizes the pelvic girdle; releases the muscles around your knee, while strengthening the fronts of your thighs (the quads); & hones your balance & coordination. ItÂŽs imperative that you warm up beforehand, so consider loosening up with, for example, Cradle Pose, Shoulder Press Pose, &/or Crow Pose. Afterwards, spend some time in Bridge Pose, Head-to-Knee Pose, &/or CobblerÂŽs Pose. For most of us, Elephant Trunk - or its many variations - takes a lot of time & practice, but eventually, youÂŽll be blasting your elephantÂŽs trumpet like the most experienced of pachyderms! Â đ
â
Benefits:
strengthens your wrists, arms, shoulders, core, abdominal muscles & obliques
stretches your hips & groin
stabilizes your pelvic girdle
increases flexibility of the hips the & mobility of wrist joints
helps revent help prevent osteoporosis
releases the muscles around your knee, while strengthening the fronts of your thighs (the quads)
hones your balance & coordination
helps improve digestion
as a super deep hip opener, it assists in eliminating pent-up negative emotions
energizes body & mind, & boosts self-esteem
Remember: a drishti point is imperative, so keep your gaze soft & forward & donÂŽt forget to engage your mula bandha or root lock (wherein the body from anus to navel is contracted & lifted up & towards the spine). Press into all 4 corners of your palms, keep your wrists close to your hips & directly beneath your elbows, & keep your toes pointed. Your bent leg should be pressing actively into your upper arm. Your shoulder blades should be broad.
ââ
Props: You can place your hands on blocks to give yourself more elevation, or under the heel of your extended foot/leg.
Avoid or modify Elephant Trunk Pose if you:
have had any shoulder, wrist, or hip injury / surgeries
suffer from Carpal Tunnel Syndrome
have high blood pressure
lack Breath-Body Awareness
are pregnant or post-natal.
Comments