The Benefits of Yogic Binds

Find Yourself In a Bind? THE BENEFITS OF YOGIC BINDS CAUGHT IN A BIND Binding poses involve linking the hands and rotating the shoulders and torso. Binds require flexibility in both: MIND To embrace and stay in the pose Link causes the body to be bound by the arms and hands. BODY In order to get into the pose Why try binding? Increases physical effects of pose Offers fun variations on classic poses Deepens yoga pose DON'T LOSE YOUR BIND What you need to do to practice binding poses WARM UP Warm up with simple movements and stretches. Be sure to warm up shoulders and back. Flexibility in this area helps when wrapping arms in a bind. Tightness increases the risk for injury. Follow warm up with a sun salutation to heat the body up more. STRENGTH It's important to engage muscles to reach hands toward each other. A twisting motion across the torso stimulates the abdominal organs and can aid digestion. FLEXIBILITY Increase flexibility in the: Ankles Spine Thigh Poses may be constricting at first but over time poses open the body. Groin Can relieve Mild back pain Neck tension Shoulder tension MENTAL BALANCE Find a middle ground between ease and effort Too little effort can prevent getting into pose Too much effort can lead to stress or injury Binds can cause emotions to surface Panic Overwhelm Relaxation WARNING For those with injuries or tightness, hold off on binding • Consider a modified variation • Use props to more easily achieve pose IN A BIND Try out these 5 binding poses. SAGE MARICHI I STEP 1 Begin seated with legs extended and arms at sides. STEP 2 Bend the left knee and place the left foot on the floor. Keep the right leg turned slightly inward. STEP 3 Reach the left arm forward and rotate it inward so the thumb points to the floor and the palm faces out to the left. STEP 4 As left arm reaches forward lengthen the torso forward and snuggle the left shin into the armpit. STEP 5 On an exhale, sweep the left forearm around the outside of the leg. STEP 6 The left hand will press against the outside of the left thigh or buttock. STEP 7 On an exhale, sweep the right arm behind the back. Clasp right wrist in left hand. STEP 8 On an exhale, extend the torso forward, keeping the lower belly long. STEP 9 Lower the front torso as closely as possible to the right leg. STEP 10 Hold for up to a minute and come up on an inhale. 2 SIDE ANGLE BIND STEP 1 Place feet 4 feet apart; point front toes forward and turn out back foot. STEP 2 Lunge so the front knee is at a 90°angle. STEP 3 Windmill the arms so the front hand touches the inside of the front foot. STEP 4 Thread front arm underneath front thigh. Meet it with the other hand behind the back. STEP 5 Hold hands and breathe into the lunge. 3 NOOSE POSE STEP 1 Begin seated with legs extended and arms resting at sides. STEP 2 Bring knees into the chest, rolling back on an exhale and forward on an inhale. STEP 3 On forward roll, come up onto feet in a low squat with feet and heels touching. STEP 4 On an exhale, twist to the right and place left shoulder on the outside of right thigh. STEP 5 Rotate both arms and reach behind the back to bind. STEP 6 Hold for a few breaths and then release the pose. 4 BOUND HALF LORD OF THE FISHES STEP 1 Begin seated with legs extended and arms resting at sides STEP 2 Bend both knees, placing the soles of the feet flat on the floor STEP 3 Drop the left knee to the floor and tuck the left foot under the right leg, resting it alongside the right buttock STEP 4 On inhale, raise left arm overhead STEP 5 On exhale, twist to the right so the torso sits against the inside of right thigh STEP 6 Place the left elbow to the outside of the right knee. STEP 7 Lower left arm and hold onto the left knee. STEP 8 Reach behind with the right hand and rest it on the floor. To advance the pose: Adjust position to sit on the left foot, balancing the left buttock on the left heel. STEP 9 On an inhale, lengthen the spine toward the ceiling. STEP 10 On an exhale, spiral the torso around the spine, from the tailbone to the crown of the head. STEP 11 Bend the left elbow and thread the left arm beneath the right knee. STEP 12 Bring the left hand toward the right hip. STEP 13 Reach the right arm behind the body to clasp hands. To advance the pose: Hold onto the left wrist with the right hand. STEP 14 Turn head to gaze over the right shoulder. STEP 15 Soften the left shoulder, lengthen the spine, and twist deeper. STEP 16 Hold for up to one minute. STEP 17 On an exhale, release pose by unwinding the torso and returning to center. BEGINNER BIND TIP If you have trouble meeting your hands in a bind, use a yoga strap, towel, or neck tie for extra length Practicing binds can help improve your physical and mental health. Try adding these poses into your normal yoga practice. BROUGHT TO YOU BY: IN PARTNERSHIP WITH: HEALTH PERCH GHERGICH&Co.