Elephant Trunk pose

The Yoga Elephant trunk pose is a rather difficult pose to do. It helps you to develop strong arms and supple wrists. But some hard work is involved along the way. This exercise is for the young and physically strong to further strengthen their biceps and triceps.

Those who decide to go in for this strenuous exercise need to consult their physician and learn to do this pose under the supervision of a trained yoga tutor.

Sit on your buttocks, on a yoga mat. Place a couple of yoga blocks to your right and left. Bend your legs from the knees and stiffen the muscles of your arms. Lift your right leg and maneuver it in such a way that you place the shin of your leg on your right shoulder. You may need to use both your arms to do this. This is itself a rather intricate and difficult move. When you do this you stretch your hips and lower back, and also your shoulders, thighs and calves.

If you find placing your leg on your shoulder to be difficult, you may place it on your upper arm, just above the elbow. Now you will need to use your hands to do this. Once this is done, then stiffen the muscles of your arms and for a better grip you may curve your thumbs and fingers down the sides of the two yoga blocks.

Inhale and as you exhale lift your hips off the mat. As you do this also lift your left leg off the mat. You are now only supported by your arms. Lift your left leg, and place the shin of your left leg on your right foot. Both your legs are now wrapped around your right arm. Now stretch both your legs to your right till your legs are horizontal to the floor. This is also a very difficult move and shall require days and perhaps weeks of practice.

Ask your yoga tutor or a friend to help you out as you learn to do this pose. Your arms and shoulders would be under tremendous strain as you hold on to this position. Remain in it as long as you find the strain to be bearable and then emerge from this pose by bending your legs from the knees and lowering your buttocks to the mat.

Repeat this step by stretching your legs to your left side, wrapping your legs around your left arm. This way you nourish your triceps and biceps and also make your wrists stronger.

Sources:

Elephant Trunk Yoga Pose

http://www.youtube.com/watch?v=aXKDWisiKXo

How to Do the Elephant Trunk Yoga Pose

http://www.ehow.com/how_2089710_do-elephant-trunk-yoga-pose.html

Elephant Trunk Asana

http://www.flickr.com/photos/sunsinger/3810797166

Advanced Yoga Poses and Positions

http://yoga.blogofoto.com/2010/08/01/advanced-yoga-poses-and-positions-free-online-yoga-instruction-elephant-trunk-yoga-pose/

Eka Hasta Bhujasana (Elephant's Trunk Pose)

http://web.yogajournal.com/practice/2683?print=1

Yoga Exercises to Overcome Scoliosis

Scoliosis refers to unnatural curvatures of your spine. These unnatural curvatures could be a natural defect from birth itself, or may be result of faculty sitting postures like slouching in your chair, bending forward as you work on your keyboard for hours at a stretch, curving your spine to your right or left when you sit, etc.

The yoga exercises to overcome scoliosis address these problems and help in reducing these unnatural and painful curvatures of the spine. The effect is gradual and is felt only over a period of time. But for good results, you need to do these vigorous exercises regularly.

Sit on a mat, on your buttocks. Lift your legs by bending them from the knees and place your feet on the mat. Place your hands underneath your knees, and lift your feet up to make your shins horizontal to the floor.

Ground your sit bones into the mat and thrust your chest out as you inhale. Curve your spine inwards slightly as you do this. As you inhale, you should also draw your knees slightly towards your chest, and as you exhale move them away from your chest. As you do this you will have to straighten and bend your arms form the elbows. But keep a firm grip on your legs as you do this.

Introduce a variation here by releasing your legs, but keeping them aloft. Now place your right shin over your left foot, and as you inhale, move your arms upwards. While as you exhale, lower your arms and legs to the mat, and place your palms and feet on the mat.

Press the mat down with your palms, and walk your feet behind you to straighten your legs, and come on all fours. Straighten your arms and legs to lift your hips up. Lower your head between your arms and stretch your spine by pushing your hips backwards.

Inhale and slide your torso forward to come into the plank pose by making your torso horizontal to the floor, and exhale to lift your hips up. Repeat this for five to ten times, or as long as you find it comfortable.

Lower your knees, and rest them on the mat, and also depress your chest towards the mat. Pause at this step.

Now lift your chest up the floor to come into the serpent pose, which is also known as the Bhujangasana. Pause in this position. Now push your torso up, and bend your legs from the knees to lower your chest again to the mat to come into the Child pose. Here you also extend your arms forward to lower your head between your arms.

This sequence of moves, help you to reduce any unnatural curvatures by equalizing the spaces between your vertebrae.

Sources:

Yoga For Scoliosis Or Anyone Part 1 Of 2

http://www.youtube.com/watch?v=7Qu3ER55y50&feature=channel

Yoga Asanas For Spine

http://www.yogawiz.com/yoga-poses/yoga-asanas/yoga-asanas-for-spine.html

Yoga for Scoliosis

http://yogaquest.wordpress.com/yoga-for-scoliosis/

Yoga & Back problems, Backache, spine problems

http://www.yogapoint.com/therapy/yoga_back_problems.htm