Hướng dẫn arm raise pose

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Mountain Pose Variation Alternative Arm Raise Flow variations with base pose as Mountain Pose (Tadasana).

As students have varying abilities, a given yoga pose may be easy for a particular student but hard for another. In such cases, as a yoga teacher you can introduce pose variations to further challenge a student who is finding a specific yoga pose easy, or introduce an easier variation of a pose for the student who is finding the main pose hard.

Pose variations can therefore help your students grow and build further confidence in their yoga practice no matter what there starting ability levels are. And this is where your role as a yoga teacher becomes very important. Below we have compiled 80 pose variations of Mountain Pose Variation Alternative Arm Raise Flow at one place to give you ideas to plan your yoga classes as you interact with students of different levels.

In addition to the above, many yoga teachers include pose variations when giving sequence handouts to a mixed ability class to cater to everyone's needs and also to their private clients. Learn how yoga teachers and yoga therapists use Tummee.com yoga sequence builder on our Facebook page.

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Difficulty: Easy

Impact Level: Low

Target Body Parts: triceps, upper back, lower back, shoulders

Instructions

From a standing position, pull your belly button to your spine for core activation. Press your feet down into the floor and tuck your coccyx (tailbone) slightly to your chest to feel length in your lower back. Reach your arms out wide and trace a big circle until reaching straight upwards. Bring palms together at the top, activate your core once again and then lift your fingers tips up to the ceiling as you slowly bend backwards. Feel a continual lift of the hands, the head and the chest towards the sky. Only go as far back as feels comfortable in the spine.

A common mistake is to forget to activate your core which means the pose puts undue stress on the lower back. The core needs to be firmly activated and supportive as you lean back. If there is any feeling of compression or any feeling of discomfort in the lower back, go less deep into the back-bend. Another common mistake is to go as far as possible into the back-bend and at this depth it is likely that your core will switch off. The aim of the pose is to feel lifted and extended in the front body rather than get as deep as you can in the back-bend.