Working on our upper body strength through hatha yoga, to create more balance throughout the torso.
This doesn’t mean we just want to tone this area, although this is important for the development of the muscles and healthy activity of the organs in the upper physical body.
It’s also important to take in consideration the energetic flow of prana, the life force. What area of the upper body you feel tightness in? As you go through these 3asanas, notice how your body feels in each one, and allow it to simply experience each asana knowing that you have the ability to shift your inner strength into your physical self.
For the energetic self, working to build strength in the torso is about bringing the first 4chakras in alignment and balance, so that we can create a sense of equilibrium before moving to higher energetic fields.
Start in chaturanga. Open the chest by bringing your shoulder blades close to one another and your shoulders away from your ears, elbows bent and hands firmly on the ground. Keep your legs straight and parallel to one another, toes on the ground, stretching the soles of the feet and your head looking downwards to keep the spine in alignment- cervical spine is straight. Engage your abdomen.
Inhale and extend your arms bringing your upper body body upwards in kumbhakasana/plank pose, keeping the same alignment as in chaturanga. Engage your abdomen and feel the fire from the solar plexus chakra, located just above the belly button.
Inhale and turn to one side in vasishtasana, stack both feet together to the side and bring your balance on one arm, lifting the other up. Both arms should be in vertical alignment and turn your head towards the arm that’s extended upwards. Continue to engage your abdomen and the pelvic area, where the sacral chakra is located (between the pubis and the tail bone. Continue to keep your chest open, activating the heart chakra, located in the middle of the chest.
To release, come back to plank. Take a deep breath in, find your balance and exhale back in chaturanga. Repeat this sequence 2-3 times, holding each asana for 1-2minutes.