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Phone Asana

from Yoga in No Time at All
by Joel DiGirolamo




Time Required: 0 minutes

Benefit: quadriceps stretch, opening for the shoulders and chest, balance

Difficulty: 4

Muscles Awakened: pectoralis, quadriceps, triceps

Description: This posture can easily be practiced while talking on the phone. I will describe this posture with the assumption that you are holding the phone in your right hand. If you are holding the phone in your left hand, simply switch the sides given in this description. Root firmly through the four corners of your right foot. The four corners are at the inner and outer edges of the heels and the base of the big toe and little toe joints in the balls of your foot. Place your weight on this foot, inhale and ground firmly into the floor. Exhale, inhale, and lengthen your upper body toward the heavens. With each inhalation imagine bringing more space in between each vertebrae from your pelvis on up to the top of your spine. Exhale and begin to inhale while slowly raising your left foot, grasping the outside edge of the foot. Breathe deeply in this position for a few breaths. Notice how the toes and other muscles of your right foot wiggle to maintain balance. This foot remains active in this pose. Feel the stretch in your quadriceps of your left leg. When you are comfortable in this position begin to pull your left knee back toward the wall behind you. Keep your pelvis level with both hip points (ASIS, or Anterior Superior Iliac Spine) pointing straight ahead like the headlights on a car. In other words, do not allow the left side of your pelvis to rotate backward. Bringing awareness and attention to maintaining your left pelvis forward will also ensure you remain in the stretch. Continue to engage the glutes to pull your heel back. Relax your left arm and shoulder. Continue to breathe deeply in this pose until you are ready to come out of it. Repeat on the other side.

Traditional Asanas: Dancer Pose or Lord of the Dance Pose or Lord Shiva's Dance Pose (Natarajasana), all other balancing poses.



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About the Author


Joel DiGirolamoRYT, began practicing yoga at age 12 when he discovered the book Yoga and Health by Selvarajan Yesudian and Elisabeth Haich at his grandfather's house. At this early age he mastered yoga poses using only this book for guidance and continued practicing by himself on and off over the years. He is a Registered Yoga Teacher with Yoga Alliance and has received training from Sharmila (granddaughter of Sri K. Pattabhi Jois) in India, Doug & David Swenson, Ginger Garner, Amanda McMaine, and several other dedicated yoga instructors. He is a student and practitioner of Kundalini Yoga as well as PEAT energy therapies. Joel is the author of the award-winning book, Yoga in No Time at All and has earned an engineering degree, an MBA, and a Masters degree in Psychology. He is delighted to share his knowledge, joy, and enthusiasm for yoga.

Email: joel@jdigirolamo.com

About Joel's book Yoga in No Time at All

Yoga is one of the few activities that promotes vitality for all our physical elements: strength, flexibility, and balance. In addition, yoga can encourage a sense of stillness and quiet.


Yet, we commonly hear several reasons for not practicing yoga or exercising:


    * No time
    * No money
    * No energy


The techniques in Yoga in No Time at All cost nothing, take little or no time out of your busy day, and take very little energy. This is the ideal book for anyone wishing to have more time in his or her life for yoga and fitness in general.


Anyone, from an absolute beginner to an advanced yogi, can find something useful in this book. Each pose is rated from one to five in difficulty and includes the time required, if any. Ideally suited to people who sit a lot during their day, there is something inside for everyone.


Valuable tips for correct workstation ergonomics are provided along with brief exercises to keep the body fluid and moving throughout the day.


Yoga in No Time at All on Amazon




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