{"id":1501,"date":"2015-01-09T00:56:35","date_gmt":"2015-01-09T00:56:35","guid":{"rendered":"http:\/\/paulatooths.com\/index\/?p=1501"},"modified":"2018-04-27T19:08:16","modified_gmt":"2018-04-27T18:08:16","slug":"5-vanarasana-high-lunge-pose","status":"publish","type":"post","link":"https:\/\/paulatooths.com\/index\/2015\/01\/09\/5-vanarasana-high-lunge-pose\/","title":{"rendered":"#5 Vanarasana – High Lunge Pose"},"content":{"rendered":"

(LONDON) por Paula Tooths<\/p>\n

 <\/p>\n

(Vanarasana – sometimes called b\u0101nar\u0101sana)<\/p>\n

<\/div>\n

INTERESTING….<\/strong><\/p>\n

Lunge\/Monkey pose. V\u0101nara is a Sanskrit word literally meaning “a human having the fur or tail of a monkey.” It popularly refers to the race of monkey-like humanoids in the Hindu epic Ramayana who are brave and inquisitive in nature. They are at least a foot shorter than an average human and their bodies are covered with light fur, generally brown in color. The most famous Vanara is Hanum\u0101n, a loyal devotee of Lord Rama.<\/p>\n

\n

“I wish that the message of Peace may be experienced through Yoga, which is not only a culture of the body but the evolution of the Self.” – Yogacharya B.K.S. Iyengar<\/p>\n<\/blockquote>\n

\"paulatooths.com\"<\/p>\n

STEPS:<\/strong><\/p>\n

<\/div>\n
    \n
  • Start out kneeling on all fours
    \n– Hands should be positioned directly under the shoulders
    \n– Knees should be directly under the hips<\/li>\n
  • Step forward with the right foot, placing it between the hands
    \n– Make sure the knee is directly over the ankle
    \n– Creating a ninety-degree angle between the floor and the calf\/shin
    \n– Right thigh parallel with the floor<\/li>\n
  • Lift the left knee off the ground (or see low lunge variation below)<\/li>\n
  • Press the left heel backward<\/li>\n
  • Feel the opposition created by pressing the left heel back and the right knee forward<\/li>\n
  • Relax and lengthen the neck<\/li>\n
  • Hold for five breaths (or more)<\/li>\n<\/ul>\n

    *** To come out of the pose<\/p>\n

      \n
    • Lower the left knee down<\/li>\n
    • Slide the right knee back so you are on all four<\/li>\n
    • Repeat on the other side<\/li>\n<\/ul>\n

      *** Low lunge variation<\/p>\n

        \n
      • Instead of lifting the left knee (the back knee)<\/li>\n
      • Keep the back knee down on the ground<\/li>\n
      • Lower the pelvis toward the floor (lengthening the two thighs in opposite directions)<\/li>\n
      • While pressing the front of the torso forward and gently up<\/li>\n<\/ul>\n

        *** Modifications<\/p>\n

          \n
        • If your knees are sensitive and the floor is hard, you might consider using a blanket under your knees to protect them from pressure and stress.<\/li>\n
        • Use yoga blocks under the hands if you need them.<\/li>\n<\/ul>\n

          <\/div>\n

          BENEFITS:<\/strong><\/p>\n

          <\/div>\n
            \n
          • Opens the hips and chest<\/li>\n
          • Important stretch for proper alignment of the pelvis<\/li>\n
          • Stretches the hip flexor muscles deep in the pelvis<\/li>\n
          • Stretches the groin and legs (front of the thighs)<\/li>\n
          • Lengthens the spine<\/li>\n
          • Strengthens the lower body<\/li>\n<\/ul>\n

            <\/div>\n

            Contraindications:<\/strong><\/p>\n

            Recent or chronic injury to the legs or hips
            \n

            <\/div>\n

            Hope you enjoyed!<\/p>\n

            <\/div>\n

            Namast\u00e9,
            \n

            <\/div>\nPaz<\/p>\n","protected":false},"excerpt":{"rendered":"

            (LONDON) por Paula Tooths   (Vanarasana – sometimes called b\u0101nar\u0101sana)<\/p>\n","protected":false},"author":1,"featured_media":1503,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[60,2287,1,306,2770],"tags":[3142,2576,183,55,2028,70],"class_list":["post-1501","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meditation","category-yoga--one-pose-a-day","category-bloom","category-diet-fitness","category-paula-tooths","tag-journalism","tag-journalist","tag-news","tag-paula-tooths","tag-paulatooths","tag-yoga"],"_links":{"self":[{"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/posts\/1501","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/comments?post=1501"}],"version-history":[{"count":7,"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/posts\/1501\/revisions"}],"predecessor-version":[{"id":3550,"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/posts\/1501\/revisions\/3550"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/media\/1503"}],"wp:attachment":[{"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/media?parent=1501"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/categories?post=1501"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/tags?post=1501"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}