Yoga For Pisces Sun or Rising Signs

Sun Sign Birth Dates for Pisces: Feb 19–Mar 20

Is Pisces your Rising Sign? Your rising sign, also called your ascendant, is the sign that was rising over the eastern horizon when you were born, and is the sign in your 1st House. If you know what time you were born, you can calculate your Rising sign.

 

Pisces is the final sign of the zodiac, and takes us right into the realm of the spiritual; our higher self and the world of dreams and imagination. Someone with a Sun or rising sign in Pisces is likely to come across as artistic, intuitive and sensitive.

 

What to play up:

  • Compassion
  • Creativity
  • Intuition
  • Wisdom
  • Kindness

What to watch out for:

  • Overly fearful
  • Overly trusting
  • Acting the martyr

 

Your Element, Dosha and Guna

Water is your element.

Water signs are likely to be predominantly Kapha in nature.

When there is too much Kapha nature in someone, it results in excess lethargy and can lead to feeling dull and heavy, as well as the physical manifestations of congestion.

Because of this, it’s recommended to keep your yoga asana practise regular and incorporate a more rigorous flow. Incorporate powerful standing poses, creating heat in your body to counter your natural tendency to feel cold and sluggish.

You could also try incorporating Bhastrika (Bellows Breath), which helps to remove excess congestion in the lungs, create warmth and energise the mind.

The Guna associated with Mutable signs is Sattva. Sattva can be symbolised by a newborn baby; the state of balance and equanimity. Sattva goes with the flow; accepting and working with change as it is.

Although Sattva is likely the Guna you want to cultivate most, too much can lead someone to be too ‘spacey’, disconnecting from reality or unable to be motivated to do something. That is why all three Gunas work together; some grounding and stability from Tamas makes Sattva more stable, and a little fire from Rajas makes Sattva dynamic.

Because of this, it’s recommended to keep your yoga asana practise varied to maintain your stable balance of all three Gunas and keep Sattva in check. Full-bodied practises, incorporating dynamic asana, pranayama and quiet periods of meditation is best.

 

Your Ruling Planet

Neptune is your ruling planets.

Neptune is represented by the lord of the sea – think Triton in The Little Mermaid. It represents the desire to escape the world of the mundane, and encourages us to dream of distant shores. Neptune is also connected to music, so those born under it’s influence are likely to reveal music preferences early in life.

 

Body Part Focus

The feet are most associated with Aquarius, as well as the lymph system, immune system and the pineal gland.

 

An Affirmation For Your Practise

“I am living my dream.”

 

Yoga Asanas For Your Sign

 

1) Mountain Pose (Tadasana)

Stand with feet together or hips-width/two fists apart. Lift toes, spread them out, place back down. Lift through the arches and up through the knees and thighs. Internally rotate thighs. Soften tailbone down to lengthen back. Shine chest to sky whilst pulling ribs in line with hips. Bring back of head in line with back of heels. Drop chin slightly, lengthen through crown to sky. Ground down whilst lifting up.

Expressions of this pose:

Hands to heart in prayer, raise arms and stretch from side to side, arm swings.

Modifications:

Could be done partly on a chair.

Mountain pose
Source: https://www.everydayhealth.com

2) Downward-Facing Dog (Adho Mukha Svanasana)

Come to all fours, hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your fingers wide, index fingers facing forward, and turn your toes under.

Ground firmly through your hands and toes as you bend your knees slightly, lifting your tailbone straight up. Work toward straightening your legs, but prioritise ease and length through the spine.

Expressions of this pose:

Lift one hand and take it to the opposite leg into a twist, look under shoulder.

Modifications:

Keep knees bent, add blanket under heels.

Downward facing dog
Source: https://www.gaia.com

3) Upward Facing Dog

Lie on your belly with the tops of your feet on the floor. Bring your palms to the floor beside your waist and bring your elbows in towards your body. Inhale and straighten your arms, simultaneously lifting your torso up and your legs a few inches off the floor on an inhalation. Keep the thighs firm, the arms strong and turned out so the elbow creases face forward. Ground strongly into the hands and toes/top of foot.

Modifications:

Often it’s difficult to keep the legs strongly suspended above the floor. Before you move into the pose, position a thick blanket roll below your top thighs. When you are in the pose, lightly rest your thighs on this roll as you press the tailbone closer to the roll.

Upward Facing Dog
Source: https://www.yogajournal.com

4) Half-Frog Pose

Lie on your belly. Press your forearms against the floor and lift your head and upper torso. Bend your right knee and bring the heel toward the same-side buttock. Reach back with your right hand and clasp the inside of your foot. Use the base of your palm to press down the top of the foot. Keep shoulder square with the front of the mat and continue to keep your left shoulder lifted.

Modifications: 

Support the lift of the upper torso with a bolster under your lower ribs, and press your free forearm on the floor in front of the bolster.

Half-Frog Pose
Source: yogainternational.com

5) Fish Pose (Matsyasana)

Lie on your back with your knees bent, feet on the floor. Inhale, slide your hands, palms down, below your buttocks, tucking your forearms and elbows in to your sides. Inhale and press your forearms and elbows firmly against the floor then lift your upper torso and head away from the floor. Release your crown back onto the floor. There should be a minimal amount of weight on your head to avoid crunching your neck.

Expressions of pose: 

Raise your legs straight out, up to a foot off the ground.

Modifications:

Perform the pose with your back supported on a thickly rolled blanket. Be sure your head rests comfortably on the floor and your throat is soft.

Fish pose
Source: https://www.yogajournal.com

Yoga For Aquarius Sun or Rising Signs

Sun Sign Birth Dates for Aquarius: Jan 21–Feb 18

Is Aquarius your Rising Sign? Your rising sign, also called your ascendant, is the sign that was rising over the eastern horizon when you were born, and is the sign in your 1st House. If you know what time you were born, you can calculate your Rising sign.

Aquarians are the revolutionaries, the visionaries and someone with a Sun or rising sign in Aquarius is likely to come across as cool, forward thinking and very direct.

What to play up:

  • Fairness
  • Affectionate
  • Imagination
  • Truthfulness
  • Forward thinking

What to watch out for:

  • Overly frank
  • Unpredictability
  • Detachment

Your Element, Dosha and Guna

Air is your element.

Air signs are likely to be predominantly Vata in nature, but Aquarius is Tridhatu.

This describes those of us whose natural constitution is an even combination of all three Doshas. Tridoshic or Tridhatu त्रिधातु, means ‘threefold.’

Because of this, it’s recommended to keep your yoga asana practise varied to maintain your stable balance of all three doshas. Full-bodied practises, incorporating dynamic asana, pranayama and quiet periods of meditation is best.

The Guna associated with Fixed signs is Tamas. Tamas can be symbolised by a tall mountain; strong and steady. Having too much Tamas can lead to laziness, apathy, depression, and a general heavy or ‘stuck’ feeling.

Try to practice more vinyasa and sun salutation-type sequences, as well as incorporating backbends and balancing poses. These are great for increasing energy and invigorating the body.

Your Ruling Planet

Uranus and Saturn are your ruling planets. Lucky you – you get two!

Saturn is the ruling planet from ancient times, before more modern equipment identified Uranus. As the farthest visible planet in our solar system, Saturn is all about boundaries. If you try to take short-cuts in life, you may get into trouble later on. But if you do your work sincerely, then you will be rewarded. Saturn never gives you more than you can handle.

Uranus is quite a counterbalance for Saturn: it’s the radical genius, the lover of freedom. Uranus is all about surprise, flashes of insight (it rules electricity) and overhauling the old to make way for the new.

Body Part Focus

The ankles are most associated with Aquarius, as well as the lower leg.

An Affirmation For Your Practise

“I love and accept myself fully.”

Yoga Asanas For Your Sign

1) Lotus Pose

Seated, cross right foot to left thigh, left foot to right thigh, externally rotate hips. Bring hands to knees. Lengthen through crown, ground down through sitz bones.

Expressions of this pose:

Fold forward, take hands behind in prayer or interlace fingers.

Modifications:

Sit on blanket to raise hips above knees.

Lotus Pose
Source: https://www.shape.com

2) Garland pose (Malasana)

Lower into a squat with your knees tracking your toes outward. Inhale lengthen up through your crown. Exhale, lean your torso forward and fit it snugly between your thighs. Expand your elbows into your inner knees, bringing your palms to together in Anjali Mudra and draw the knees into the elbows.

Expressions of this pose:

Take a twist, placing one hand on the floor in front of you, and one hand toward the sky. Gaze toward raised hand. Repeat on the other side.

Modifications:

Keep heels lifted if necessary. Place a rolled up blanket under heels if they are far from the ground.

Garland pose
Source: https://www.yogajournal.com

3) Eagle pose (Garudasana)

Spread toes and firm down through all four corners of feet. Bend left knee and wrap right leg around standing leg, placing toes behind shin or as far as possible. Extend arms out wrapping left arm under right. Lift shoulders and press palms together. Sink hips down.

Expressions of this pose:

Take a forward fold, keeping length in your spine.

Modifications:

Touch toes to floor.

Eagle Pose
Source: yogainternational.com

4) Revolved Side-Angle Pose

Inhale, step feet 3–4 feet apart. Turn right foot out 90 degrees, left foot out 60 degrees. Left hand to outside of right foot, taking right arm up. Gaze to sky, draw belly in and create length, keep legs strong.

Expressions of this pose:

Bring right arm around back, or bind by taking left arm under right leg, holding right hand.

Modifications: 

Come into from low lunge (knee on floor) and arms in prayer. Use of block. Modify neck position.

Revolved Side Angle
Source: https://www.yogajournal.com

5) Child’s Pose (Balasana)

Resting pose. Kneeling, sit hips back to heels, rest forehead to mat, arms by sides, palms up.

Expressions of pose: 

Extended: knees wide, toes in, arms extended in front (active or passive arms).

Modifications:

Block or blanket under the head.

Note for Aquarius: This is a wonderful resting pose. If you feel like you’re taking the weight of the world on your shoulders, it might be worth spending 5 or more minutes resting in this pose. Unlike savasana, it won’t leave you ready for bed: it is both restful and invigorating, restoring your energy so you can keep on keeping on.

P.S. You can also find a class for Aquarius Season on my YouTube channel:

Yoga For Capricorn Sun or Rising Signs

Sun Sign Birth Dates for Capricorn: Dec 22–Jan 20

Is Capricorn your Rising Sign? Your rising sign, also called your ascendant, is the sign that was rising over the eastern horizon when you were born, and is the sign in your 1st House. If you know what time you were born, you can calculate your Rising sign.

 

Capricorn is signified by the mountain goat: committed, hard-working and steadfast. Someone with a Sun or rising sign in Capricorn has an incredible work-ethic, are ambitious and go-getters.

 

What to play up:

  • Determination
  • Ambition
  • Diligence
  • Reliability
  • Patience

What to watch out for:

  • Selifish
  • Cold
  • Boring

 

Your Element, Dosha and Guna

Earth is your element.

Earth signs are usually Kapha, but Saturn is actually Vata in nature.

When there is too much Vata nature in someone, it results in excess nervousness energy, anxiety, panic and fear. Physically, you may feel dry, weak and cold.

Because of this, it’s recommended to keep your yoga asana practise regular and incorporate a calm, stretch-focused form of yoga, such as Yin. Sun Salutations should be done at a slow pace. It is also balancing to include twists, forward bends, and calming inversions. Due to the hyperactive nature of Vata, make sure to allow for a longer Savasana, for fifteen minutes or more.

You could also try incorporating Alternate Nostril breathing, which helps to calm and focus the mind.

Your Guna is Rajas, associated with Cardinal signs. The nature of Rajas can be symbolised by an erupting volcano; it is attraction, longing, and attachment. When in excess, Rajas can be a source of anxiety, over-thinking, and hyperactivity.

Practicing at least one restorative pose every day will be very effective at reducing Rajas. It’s also worth holding poses for longer and minimise or slow down vinyasa and sun salutation-type sequences.

 

Your Ruling Planet

Saturn is your ruling planet.

The farthest visible planet in our solar system, Saturn is all about boundaries. If you try to take short-cuts in life, you may get into trouble later on. But if you do your work sincerely, then you will be rewarded. Saturn never gives you more than you can handle.

 

Body Part Focus

The knees are most associated with Capricorn. Also affected is the skeleton; all bones.

 

An Affirmation For Your Practise

“I am committed and content.”

 

Yoga Asanas For Your Sign

 

1) Hero Pose

Kneel on the floor with your thighs and knees together. Slide your feet apart, slightly wider than your hips, with the tops of the feet flat on the floor. Bring your thumbs into the backs of your knees and draw the skin and flesh of the calf muscles toward the heels. Then sit down between your feet.

Expressions of this pose:

Interlace fingers bringing arms up overhead.

Modifications:

Half hero pose, one leg out in front. Sitz bones can also be on a block.

Hero pose
Source: https://www.yogajournal.com

2) Mountain Pose (Tadasana)

Stand with feet together or hips-width/two fists apart. Lift toes, spread them out, place back down. Lift through the arches and up through the knees and thighs. Internally rotate thighs. Soften tailbone down to lengthen back. Shine chest to sky whilst pulling ribs in line with hips. Bring back of head in line with back of heels. Drop chin slightly, lengthen through crown to sky. Ground down whilst lifting up.

Expressions of this pose:

Hands to heart in prayer, raise arms and stretch from side to side, arm swings.

Modifications:

Could be done partly on a chair.

Mountain pose
Source: https://www.everydayhealth.com

3) Chair pose (Utkatasana)

Stand with toes together, slight gap between heels inhale bending knees and lifting arms up by ears. Draw tailbone down and back, keep spine long and neutral. Exhale to sink deeper as if going to sit in a chair. Knees should stay behind toes.

Expressions of this pose:

Take Eagle arms, try with feet hips-width distance apart, add a twist with arms at prayer, elbow reaches to opposite thigh.

Modifications:

Block between thighs, hands at heart centre.

Chair pose
Source: https://vinyasayogatraining.com

4) Warrior II

Inhale step feet 3-4 feet apart. Turn right foot out 90 degrees, left out 45. Keep feet in one plane. Lift arms up and out to the sides on a horizontal plane, wrists over ankles. Bend right knee to 90 degrees, keep back leg strong and straight, ground through back edge of left leg. Gaze past right fingertips.

Expressions of this pose:

Take Eagle, or Cowface arms.

Modifications: 

Bring feet closer, less bend in front leg.

Warrior II
Source: https://www.yogajournal.com

5) Tree Pose (Vrkshasana)

Lift right foot, place on inside of left thigh. Ground through standing foot. Press sole of foot and thigh together. Hands in prayer at heart centre.

Expressions of pose: 

Reach arms up, take a mudra.

Modifications:

Keep toes on ground, or foot to calf – don’t bring to knee.

Tree pose
Source: https://www.verywellfit.com

Note for Sagittarius: In Tree pose, imagine you are growing roots down from your feet into the earth. Feel solid, stable and supported. Raise your arms like branches of a tree, receiving energy and inspiration from the Sun.

Yoga For Sagittarius Sun or Rising Signs

Sun Sign Birth Dates for Sagittarius: Nov 22–Dec 21

Is Sagittarius your Rising Sign? Your rising sign, also called your ascendant, is the sign that was rising over the eastern horizon when you were born, and is the sign in your 1st House. If you know what time you were born, you can calculate your Rising sign.

 

Sagittarius is the adventurer of the zodiac signs. Someone with a Sun or rising sign in Sagittarius has an open mind and philosophical outlook, and love to wander around the world in search of the meaning of life.

 

What to play up:

  • Generosity
  • Humour
  • Adventurous nature
  • Enthusiasm
  • Honesty

What to watch out for:

  • Impatience
  • Tactlessness
  • Over-promising

 

Your Element, Dosha and Guna

Fire is your element.

Fire signs are likely to be predominantly Pitta in nature.

When there is too much Pitta nature in someone, it results in excess heat and can lead to physical discomfort, as well as frustration and aggressiveness.

Because of this, it’s recommended to keep your yoga asana practise fairly gentle, or to include grounding Yin flows to achieve more balance. Loving Kindness (metta) meditations are also very helpful for daily practise, or whenever you notice yourself feeling ‘fired up.’

The Guna associated with Mutable signs is Sattva. Sattva can be symbolised by a newborn baby; the state of balance and equanimity. Sattva goes with the flow; accepting and working with change as it is.

Although Sattva is likely the Guna you want to cultivate most, too much can lead someone to be too ‘spacey’, disconnecting from reality or unable to be motivated to do something. That is why all three Gunas work together; some grounding and stability from Tamas makes Sattva more stable, and a little fire from Rajas makes Sattva dynamic.

Keep your yoga asana practise varied to maintain your stable balance of all three Gunas and keep Sattva in check. Full-bodied practises, incorporating dynamic asana, pranayama and quiet periods of meditation is best.

 

Your Ruling Planet

Jupiter is your ruling planet.

The largest planet in our solar system, Jupiter is all about expansion, abundance and emphasising all aspects it comes across. It is our teacher (also known as Guru in Vedic Astrology) helping us to learn, grow and expand our system of beliefs that define our reality.

 

Body Part Focus

The hips are most associated with Sag. Also affected are the sciatic nerve, thighs and buttocks.

 

An Affirmation For Your Practise

“I explore and expand.”

 

Yoga Asanas For Your Sign

 

1) Warrior I (Virabhadrasana I)

From downward dog, lunge right foot forward between hands. Spin back foot down, inhale swim arms up and gaze toward thumbs. Lower so that front leg is at a 90 degree angle, knee over ankle and second toe. Hips square to front, feet hips-width distance. Inhale to lift through spine, exhale to mild backbend. Keep both legs strong and ground through back edge of foot.

Expressions of this pose:

Take Aeroplane, Eagle or Cowface arms

Modifications:

Arms down for stability, front leg less bent

Warrior 1 pose
Source: https://www.yogajournal.com

2) Wild Thing

Starting in Downward dog, bring your weight into your right hand and roll onto the outer edge of your right foot, as though coming to side plank. Turn your body to face the sky as your left foot steps over the right, raising your left hand to the sky and keeping your hips shining upwards.

Expressions of this pose:

Not so much an expression, but a follow-on could be Upward Bow (Wheel) Pose

Modifications:

Gate pose is a nice alternative that keeps one knee on the floor but also starts to improve your stability.

Wild Thing
Source: https://www.yogajournal.com

3) Lizard pose

Begin in Downward-Facing Dog. Exhale, step your right foot forward to the outside edge of your right hand. Hands and right foot are lined up. Make sure the right knee isn’t moving past the right ankle. Sink your weight down into your hips, keeping the weight distributed evenly across both hips.

Expressions of this pose:

Curl your left toes under and press up into the ball of the left foot. Actively lift the inner left thigh and press the left heel back while reaching the chest forward. Bring forearms down to the ground, hands flat in front of you.

Modifications:

Keep arms straight and chest and chin lifted.

Lizard pose
Source: https://www.gaia.com

4) Half Pigeon Pose (Eka Pada Rajakapotasana)

Come to table top pose. Bring your left knee to touch your left wrist and inch your left foot forward until it’s just in front of your right hip. Slide your right leg toward the back of your mat and lower both hips toward the floor. Walk your arms forward, pressing your hands firmly into the floor as if pushing away the ground.

Expressions of this pose:

Come further forward, bring head to the mat. Alternatively, stay up and bend the right knee, taking the foot towards you with your right hand.

Modifications: 

Bring a rolled blanket or a block under the left hip to help balance the hips.

Half Pigeon Pose
Source: https://www.yogajournal.com

5) Happy Baby Pose (Ananda Balasana)

Begin by laying flat on your back. Bend the knees into the belly, taking the outside of each foot with the corresponding hand. Open your knees slightly wider than your torso and bring them up towards your armpits. Stack each ankle directly over the knee so that the shins are perpendicular to the floor. With gentle movements, push your feet up into your hands and pull down with your hands to create resistance. Flex your feet. Lengthen your spine as you bring your thighs into your torso and towards the floor.

Expressions of pose: 

Hamstring stretch: take left leg up and behind left arm, hold left foot with right arm

Modifications:

If you find it difficult to grip your feet, try looping a belt or yoga strap over each sole and holding on to the ends of it.

Happy Baby Pose
Source: http://worldpeaceyogaschool.com

Yoga For Scorpio Sun or Rising Signs

Sun Sign Birth Dates for Scorpio: Oc 23–Nov 21

Is Scorpio your Rising Sign? Your rising sign, also called your ascendant, is the sign that was rising over the eastern horizon when you were born, and is the sign in your 1st House. If you know what time you were born, you can calculate your Rising sign.

 

Scorpio may appear a bit scary, but this is a truly fascinating sign. Someone with a Sun or rising sign in Scorpio is mysterious, intense and passionate and a most loyal, devoted friend.

 

What to play up:

  • Honesty
  • Intuition
  • Sexuality
  • Creativity
  • Determination

What to watch out for:

  • Being resentful
  • Being secretive
  • Being manipulative

 

Your Element, Dosha and Guna

Water is your element.

Water signs are likely to be predominantly Kapha in nature.

When there is too much Kapha nature in someone, it results in excess lethargy and can lead to feeling dull and heavy, as well as the physical manifestations of congestion.

Because of this, it’s recommended to keep your yoga asana practise regular and incorporate a more rigorous flow. Incorporate powerful standing poses, creating heat in your body to counter your natural tendency to feel cold and sluggish.

You could also try incorporating Bhastrika (Bellows Breath), which helps to remove excess congestion in the lungs, create warmth and energise the mind.

The Guna associated with Fixed signs is Tamas. Tamas can be symbolised by a tall mountain; strong and steady. Having too much Tamas can lead to laziness, apathy, depression, and a general heavy or ‘stuck’ feeling.

Try to practice more vinyasa and sun salutation-type sequences, as well as incorporating backbends and balancing poses. These are great for increasing energy and invigorating the body.

 

Your Ruling Planet

Pluto is your ruling planet. Although Pluto is no longer officially considered a planet, it affects astrological readings just the same.

Pluto is the ruler of destruction, transformation and taboos, speaking primarily of sexual repression that leads to deep unconscious frustration. Because it is an outer planet, Pluto’s influence is certainly not mild or subtle, it aims to destroy the old and bring forth the new.

 

Body Part Focus

The pelvis, genitals and reproductive organs are most associated with Scorpio.

 

An Affirmation For Your Practise

“I transform.”

 

Yoga Asanas For Your Sign

 

1) Staff Pose (Dandasana)

Sit down with your legs together and extended straight out in front of you. Move the flesh out from underneath your sitting bones and root them firmly down into the ground. Flex your feet and plant your palms beside your hips with your fingertips pointing toward your toes, press into your hands to sit up tall.

Modifications:

If your palms don’t firmly touch the ground, place blocks underneath your hands.

Staff Pose
Source: https://www.yogauonline.com/

2) Camel pose (Ustrasana)

Come to knees, top of feet flat on floor. Bring hands to sacrum, fingertips pointing down. Inhale lifting breastbone to ceiling, exhale, press hips forwards and bringing hands to soles of feet.

Modifications:

Head can go back or if you have neck issues, keep head up, with chin to chest. Can also curl toes under so hands come to heels, lessening the distance of the backbend.

Camel Pose
Source: https://yogainternational.com

3) Locust pose (Salabhasana)

Lay on belly, hands face down beside face. Lift chest, legs and hands off the floor. Draw tailbone and pubic bone together to engage core. Extend through crown and feet.

Expressions of this pose:

Arms facing down and back along side of body. Or hands together behind back, fingers interlaced.

Modifications:

Alternate raising arms and legs.

Locust pose
Source: http://www.jackcuneo.com

4) Wide-Legged Forward Fold (Prasarita Padottanasana)

Inhale step feet 3–4 feet apart, toes slightly in. Exhale, bring hands to waist. Inhale, lift chest. Exhale, hinge from hips, lengthening through spine. Place hands on floor, inline with toes. Inhale, lift gaze forward and create length. Exhale, fold forward, aiming to get crown to floor.Draw elbows towards each other, press through outer edges of feet, bring weight forward to create length through spine.

Expressions of this pose:

Hands behind back, index finger and thumb to grip big toes, hands on waist, twists

Modifications:

Bend knees slightly if hamstrings tight, bring hands forward or onto blocks

Wide-Legged Standing Forward Fold
Source: https://www.yogajournal.com

5) Garland pose (Malasana)

Lower into a squat with your knees tracking your toes outward. Inhale lengthen up through your crown. Exhale, lean your torso forward and fit it snugly between your thighs. Expand your elbows into your inner knees, bringing your palms to together in Anjali Mudra and draw the knees into the elbows.

Expressions of this pose:

Take a twist, placing one hand on the floor in front of you, and one hand toward the sky. Gaze toward raised hand. Repeat on the other side.

Modifications:

Keep heels lifted if necessary. Place a rolled up blanket under heels if they are far from the ground.

Garland pose
Source: https://www.yogajournal.com

Yoga For Libra Sun or Rising Signs

Sun Sign Birth Dates for Libra: Sep 23–Oct 22

Is Libra your Rising Sign? Your rising sign, also called your ascendant, is the sign that was rising over the eastern horizon when you were born, and is the sign in your 1st House. If you know what time you were born, you can calculate your Rising sign.

 

Libra is the people pleaser with uncanny intuition when it comes to the motivations and potential of others. Someone with a Sun or rising sign in Libra is charming, communicative and easy-going.

 

What to play up:

  • Creativity
  • Sociability
  • Diplomacy
  • Intuition
  • Loyalty

What to watch out for:

  • Being detached
  • Superficiality
  • Indecision

 

Your Element, Dosha and Guna

Air is your element.

Air signs are likely to be predominantly Vata in nature, but Aquarius is Tridhatu.

This describes those of us whose natural constitution is an even combination of all three Doshas. Tridoshic or Tridhatu त्रिधातु, means ‘threefold.’

Because of this, it’s recommended to keep your yoga asana practise varied to maintain your stable balance of all three doshas. Full-bodied practises, incorporating dynamic asana, pranayama and quiet periods of meditation is best.

Your Guna is Rajas, associated with Cardinal signs. The nature of Rajas can be symbolised by an erupting volcano; it is attraction, longing, and attachment. When in excess, Rajas can be a source of anxiety, over-thinking, and hyperactivity.

Practicing at least one restorative pose every day will be very effective at reducing Rajas. It’s also worth holding poses for longer and minimise or slow down vinyasa and sun salutation-type sequences.

 

Your Ruling Planet

Venus is your ruling planet.

If we look back at Ancient Roman history, Venus was seen as the God of Love. She is all about passion, pleasure, variety and intensely loves.

When Venusian energy is used skilfully, we are loving, experience abundance and enjoying all of our sensory experiences. When we’re not doing so well under Venus, we can be jealous, self-indulgent and vain.

Venus is described as a ‘benefic’ planet – which means she is supportive and constructive in the areas of life she touches.

 

Body Part Focus

The lower back, including the kidneys, is most associated with Libra.

This is a part of the body that is often a place of discomfort for people who are new to yoga or come to yoga for physically restorative purposes. It is also the location of the first three chakras, which is something to consider focussing on in your yoga practise.

 

An Affirmation For Your Practise

“I let go of that which does not serve my purpose.”

 

Yoga Asanas For Your Sign

 

1) Downward-Facing Dog (Adho Mukha Svanasana)

Come to all fours, hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your fingers wide, index fingers facing forward, and turn your toes under.

Ground firmly through your hands and toes as you bend your knees slightly, lifting your tailbone straight up. Work toward straightening your legs, but prioritise ease and length through the spine.

Expressions of this pose:

Lift one hand and take it to the opposite leg into a twist, look under shoulder.

Modifications:

Keep knees bent, add blanket under heels.

Downward facing dog
Source: https://www.gaia.com

2) Locust pose (Salabhasana)

Lay on belly, hands face down beside face. Lift chest, legs and hands off the floor. Draw tailbone and pubic bone together to engage core. Extend through crown and feet.

Expressions of this pose:

Arms facing down and back along side of body. Or hands together behind back, fingers interlaced.

Modifications:

Alternate raising arms and legs.

Locust pose
Source: http://www.jackcuneo.com

3) Standing Forward fold (Uttanasana)

Inhale circling arms up, exhale hollowing belly and hinging from hips to fold forward. Lengthen through spine, drawing crown to floor, hands toward feet. Engage quadriceps.

Expressions of this pose:

Ragdoll – hold elbows and let arms hang, Half forward fold – lengthen spine and draw head forward, come onto fingertips or slide hands up shins/thighs.

Modifications:

Bend knees so belly reaches thighs with ease, block under hands.

Standing Forward Fold
Source: https://www.yogauonline.com

4) Bridge pose (Setu Bandha Sarvangasana)

Lay on back, arms at your side. Ground through feet (hips width apart and reach hips up to ceiling. Interlace fingers behind back. Lift chest to and chin to ceiling. Keep knees drawing inwards.

Expressions of this pose:

Place palms on lower back with fingers around waist, resting on elbows for a deeper backbend. Or place a block under sacrum for a restorative version. Or lift heels and reach on leg to the sky for one-legged bridge.

Modifications:

Place a block under sacrum.

Bridge pose
Source: https://www.yogajournal.com

5) Half lord of the fishes (Ardha Matsyendrasana)

From easy pose, bring right leg in with knee pointing forward, take left leg over right knee, sole of foot to floor. Inhale lengthen through spine. Exhale hooking right elbow over left leg, left arm stabilises behind your back. Twist from base of spine, let head turn last to look behind you.

Expressions of this pose:

Thread right arm under left knee, reaching around your back and take hand with left hand.

Modifications:

Use a strap to connect arms if taking bind. Extend bottom leg if hips are tight.

Half Lord of the Fishes
Source: https://gethealthyu.com/

Yoga For Virgo Sun or Rising Signs

Sun Sign Birth Dates for Virgo: Aug 23–Sep 22

Is Virgo your Rising Sign? Your rising sign, also called your ascendant, is the sign that was rising over the eastern horizon when you were born, and is the sign in your 1st House. If you know what time you were born, you can calculate your Rising sign.

 

Virgo is the stickler for detail. Someone with a Sun or rising sign in Virgo is organised, a true problem solver and tends to trust their head more than their heart.

 

What to play up:

  • Loyalty
  • Rational thinking
  • Considerateness
  • Conscientiousness
  • Practicality

What to watch out for:

  • Shyness
  • Worry
  • Overly critical of self and others

 

Your Element, Dosha and Guna

Earth is your element.

Earth signs are likely to be predominantly Kapha in nature.

When there is too much Kapha nature in someone, it results in excess lethargy and can lead to feeling dull and heavy, as well as the physical manifestations of congestion.

Because of this, it’s recommended to keep your yoga asana practise regular and incorporate a more rigorous flow. Incorporate powerful standing poses, creating heat in your body to counter your natural tendency to feel cold and sluggish.

You could also try incorporating Bhastrika (Bellows Breath), which helps to remove excess congestion in the lungs, create warmth and energise the mind.

The Guna associated with Mutable signs is Sattva. Sattva can be symbolised by a newborn baby; the state of balance and equanimity. Sattva goes with the flow; accepting and working with change as it is.

Although Sattva is likely the Guna you want to cultivate most, too much can lead someone to be too ‘spacey’, disconnecting from reality or unable to be motivated to do something. That is why all three Gunas work together; some grounding and stability from Tamas makes Sattva more stable, and a little fire from Rajas makes Sattva dynamic.

Because of this, it’s recommended to keep your yoga asana practise varied to maintain your stable balance of all three Gunas and keep Sattva in check. Full-bodied practises, incorporating dynamic asana, pranayama and quiet periods of meditation is best.

 

Your Ruling Planet

Mercury is your ruling planet.

He/she (Mercury is seen as gender neutral) is commonly identified with the Greek Hermes, the fleet-footed messenger of the gods. Mercury is all about communication, moving quickly through the sky.

Because of Mercury’s ability to communicate, Virgos often make successful careers as writers and journalists, as well as the more analytical, details-oriented roles such as statisticians, analysts and so on.

 

Body Part Focus

The abdomen is most associated with Virgo.

This includes the stomach, small intestine, gall bladder and spleen. Virgo is also the co-ruler (along with Gemini) of the nervous system.

It might be worth focussing on asanas that help with digestion and core activation.

 

An Affirmation For Your Practise

“I let go of that which does not serve my purpose.”

 

Yoga Asanas For Your Sign

 

1) Boat Pose (Paripurna Navasana)

Begin seated, knees bent, feet flat on floor. Lean back slightly and lift your feet, bringing your shins parallel to the floor. Balance on your sit bones, keeping your spine straight. Hands can support legs under thighs.

Start to straighten your legs and bring your arms to the side. Use your core strength to create stability. Keep your collar bones open and lifted.

Expressions of this pose:

Low boat – bring legs lower and lean back more.

Modifications:

Keep your knees bent. Keep arms supporting legs.

Boat pose
Source: yogainternational.com

2) Cobra pose (Bhujangasana)

Lay on belly, hands face down under shoulders. The tops of your feet should rest on the mat, pressing firmly through them.  Inhale, lift your head and heart forward and upward, keeping length through your spine. Use your hands as support – try not to push too much into them. Exhale, slowly lower your chest and forehead to the mat.

Expressions of this pose:

Try lifting your palms off the floor.

Modifications:

Practise against a wall, belly and palms against it. As you press against the wall, draw your shoulder blades firmly into your upper back and broaden across your collar bones.

Cobra pose
Source: https://www.yogajournal.com

3) Revolved Side Angle Pose (Parivrtta Parsvakonasana)

Inhale, step feet 3–4 feet apart. Turn right foot out 90 degrees, left foot out 60 degrees. Left hand to outside of right foot, taking right arm up. Gaze to sky, draw belly in and create length, keep legs strong.

Expressions of this pose:

Bring right arm around back, or bind by taking left arm under right leg, holding right hand.

Modifications:

Come into from low lunge (knee on floor) and arms in prayer. Use of block. Modify neck position.

Revolved side angle
http://www.yogaenlightened.com

4) Head-to-knee Pose (Janu Sirsasana)

From staff pose, place right foot to inner thigh. Inhale, create length through the spine, extend arms up. Exhale, fold forward taking extended foot or clasp wrist around foot. Inhale, create length as you wave the spine forward, exhale to draw head to toes. Lift elbows, draw shoulders back and down.

Expressions of this pose:

Revolved – Take the arm on side of bent leg up and over your head, turning your chest to face upwards, lengthening through the side body.

Modifications:

Rolled up blanket in bent knee if you have issues with deep knee flexion.

Head-to-Knee Pose
Source: https://www.purelyb.com

5) Half lord of the fishes (Ardha Matsyendrasana)

From easy pose, bring right leg in with knee pointing forward, take left leg over right knee, sole of foot to floor. Inhale lengthen through spine. Exhale hooking right elbow over left leg, left arm stabilises behind your back. Twist from base of spine, let head turn last to look behind you.

Expressions of this pose:

Thread right arm under left knee, reaching around your back and take hand with left hand.

Modifications:

Use a strap to connect arms if taking bind. Extend bottom leg if hips are tight.

Half Lord of the Fishes
Source: https://gethealthyu.com/

Yoga For Leo Sun or Rising Signs

Sun Sign Birth Dates for Leo: July 23–Aug 22

Is Leo your Rising Sign? Your rising sign, also called your ascendant, is the sign that was rising over the eastern horizon when you were born, and is the sign in your 1st House. If you know what time you were born, you can calculate your Rising sign.

 

Leo, a sign signified by the lion. Someone with a Sun or rising sign in Leo is bold, brave, proud and loves nothing more than to be the centre of attention.

 

What to play up:

  • Bravery
  • Confidence
  • Enthusiasm
  • Charm
  • Sincerity

What to watch out for:

  • Self-centredness
  • Self-indulgence
  • Superiority

 

Your Element, Dosha and Guna

Fire is your element.

Fire signs are likely to be predominantly Pitta in nature.

When there is too much Pitta nature in someone, it results in excess heat and can lead to physical discomfort, as well as frustration and aggressiveness.

Because of this, it’s recommended to keep your yoga asana practise fairly gentle, or to include grounding Yin flows to achieve more balance. Loving Kindness (metta) meditations are also very helpful for daily practise, or whenever you notice yourself feeling ‘fired up.’

The Guna associated with Fixed signs is Tamas. Tamas can be symbolised by a tall mountain; strong and steady. Having too much Tamas can lead to laziness, apathy, depression, and a general heavy or ‘stuck’ feeling.

Try to practice more vinyasa and sun salutation-type sequences, as well as incorporating backbends and balancing poses. These are great for increasing energy and invigorating the body.

 

Your Ruling Planet

The Sun is your ruling luminary (sorry Leos, you don’t get a planet, but the Sun is a mighty ruler!)

The Sun tells us all a lot about ourselves, regardless of whether it rules your sign. The Sun shines light on matters, and illuminates what lies in the shadows.

The Sun represents the Self, your way of being in the world. It can represent both the ego and the higher Self or soul purpose; giving us fuel to fire our drive towards what we desire both on an earthly plane and a spiritual, higher plane.

 

Body Part Focus

The Hair and the Heart are most associated with Leo.

It is good for Leos to focus on back bends – also known as heart-opener asanas. In any case, balancing out the spinal flexion is wise, so include forward folds and twists in your practise too.

Sun Salutations are a great way to add heart openers and forward folds in to your practise, as well as saluting your planetary ruler. Try to incorporate at least one of these each morning as part of your morning routine. This is a lovely video for introducing you to a Sun Salutation flow:

 

An Affirmation For Your Practise

“I am courageous.”

 

Yoga Asanas For Your Sign

 

1) Lion pose

Sit cross-legged or take a comfortable seat. Take a deep inhalation through the nose. On the exhale, open your mouth wide and stick your tongue out, open your eyes wide, and exhale the breath slowly out through your mouth making a “HA” sound. The breath should pass over the back of the throat.

This can also be done from table top position with a neutral spine.

Lions Pose
Source: banyanbotanicals.com

2) Cobra pose (Bhujangasana)

Lay on belly, hands face down under shoulders. The tops of your feet should rest on the mat, pressing firmly through them.  Inhale, lift your head and heart forward and upward, keeping length through your spine. Use your hands as support – try not to push too much into them. Exhale, slowly lower your chest and forehead to the mat.

Expressions of this pose:

Try lifting your palms off the floor.

Modifications:

Practise against a wall, belly and palms against it. As you press against the wall, draw your shoulder blades firmly into your upper back and broaden across your collar bones.

Cobra pose
Source: https://www.yogajournal.com

3) Puppy Pose

Good heart opener and relaxation. Kneeling, place elbows where hands were, press chest and shoulders to floor, tailbone high.

Expressions of this pose:

Twist with right arm under left, left raised straight to the sky, press through right shoulder

Modifications:

Chin or forehead on mat.

Puppy pose
Source: https://www.yogajournal.com

4) Wild Thing

Starting in Downward dog, bring your weight into your right hand and roll onto the outer edge of your right foot, as though coming to side plank. Turn your body to face the sky as your left foot steps over the right, raising your left hand to the sky and keeping your hips shining upwards.

Expressions of this pose:

Not so much an expression, but a follow-on could be Upward Bow (Wheel) Pose

Modifications:

Gate pose is a nice alternative that keeps one knee on the floor but also starts to improve your stability.

Wild Thing
Source: https://www.yogajournal.com

5) Folded Bound Angle Pose (Baddha Konasana)

Seated, bring your feet together facing each other, let your knees sink towards the ground. Heels should be as close as possible to hips, whilst remaining at ease. Create length through your spine as you take your feet (optional: foot massage!) and start to fold forward, keeping your spine as long as possible, crown to tailbone.

Expressions of this pose:

Balancing bound angle – bringing your feet up in front of you, off the ground so you are balancing on the tailbone.

Modifications:

Bring a blanket or blocks under your knees if they are very far away from the ground or causing any discomfort. You can also bring your heels further away from your hips to create more space.

Bound Angle Pose
Source: yogainternational.com

Yoga For Cancer Sun or Rising Signs

Sun Sign Birth Dates for Cancer: June 22–July 22

Is Cancer your Rising Sign? Your rising sign, also called your ascendant, is the sign that was rising over the eastern horizon when you were born, and is the sign in your 1st House. If you know what time you were born, you can calculate your Rising sign.

 

Cancer, the first water sign to show up in the Zodiac, also initiates the Summer in the northern hemisphere. Someone with a Sun or rising sign in Cancer is like the crab the sign is represented by: hard on the outside, soft on the inside.

 

What to play up:

  • Sensitivity
  • Caring
  • Imagination
  • Loyalty
  • Vulnerability

What to watch out for:

  • Grasping; tendency to not let go
  • Self-pity
  • Manipulation

 

Your Element, Dosha and Guna

Water is your element.

Water signs are likely to be predominantly Kapha in nature.

When there is too much Kapha nature in someone, it results in excess lethargy and can lead to feeling dull and heavy, as well as the physical manifestations of congestion.

Because of this, it’s recommended to keep your yoga asana practise regular and incorporate a more rigorous flow. Incorporate powerful standing poses, creating heat in your body to counter your natural tendency to feel cold and sluggish.

You could also try incorporating Bhastrika (Bellows Breath), which helps to remove excess congestion in the lungs, create warmth and energise the mind.

Your Guna is Rajas, associated with Cardinal signs. The nature of Rajas can be symbolised by an erupting volcano; it is attraction, longing, and attachment. When in excess, Rajas can be a source of anxiety, over-thinking, and hyperactivity.

Practicing at least one restorative pose every day will be very effective at reducing Rajas. It’s also worth holding poses for longer and minimise or slow down vinyasa and sun salutation-type sequences.

 

Your Ruling Planet

The moon is your ruling luminary (sorry Cancers, you don’t get a planet, but the Moon is an awesome ruler!)

The moon is hard to ignore, even if you aren’t clued up on the astrology. She rules the ocean waves, fertility and even scientific research acknowledges her effect on human behaviour.

The ultimate representation of primordial femininity, the moon illuminates our hearts, our emotions, our need for comfort. The moon is also considered one of the three most influential placements in our charts: wherever your moon falls is a sign and house worth paying attention to.

 

Body Part Focus

The Chest is the body part most affected with Cancer. Also affected are the womb and breasts, if you’re female.

Yoga Asanas that focus on detoxing the body, calming the mind and balancing the emotions are recommended. Hatha yoga is ideal for this. In addition, chanting and use of mantras will also help to settle the emotions and connect the mind with the body.

 

An Affirmation For Your Practise

“I am loved and I am safe.”

 

Yoga Asanas For Your Sign

 

1) Cobra pose (Bhujangasana)

Lay on belly, hands face down under shoulders. The tops of your feet should rest on the mat, pressing firmly through them.  Inhale, lift your head and heart forward and upward, keeping length through your spine. Use your hands as support – try not to push too much into them. Exhale, slowly lower your chest and forehead to the mat.

Expressions of this pose:

Try lifting your palms off the floor.

Modifications:

Practise against a wall, belly and palms against it. As you press against the wall, draw your shoulder blades firmly into your upper back and broaden across your collar bones.

Cobra pose
Source: https://www.yogajournal.com

2) Bow Pose

Lay on belly, bend knees, swim arms back taking hold of ankles. Kick feet back, keeping feet in line with knees and hips. Continue to lift crown up, chest and shoulders open, thighs raise off the floor.

Expressions of this pose:

Take inside of ankles to open shoulders more.

Modifications:

Take one leg at a time, half bow pose.

Bow Pose
Source: https://www.yogajournal.com

3) Plank Pose

From all-fours, straighten legs out behind so that arms are perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor. Pull your outer arms inward and ground through the bases of your fingers and knuckles into the floor. Flatten your shoulder blades against your back, then spread them away from the spine. Lift your collarbones away from the sternum.

Expressions of this pose:

Take half-plank by bringing one hand to the centre line, below your face, and the the other hand over head, performing a twist. Stack the leg on the side of the raised arm on top of the lower leg.

Modifications:

Bring knees to floor.

Plank Pose
Source: https://www.yogajournal.com

4) Half-Moon Pose

From triangle pose, look down at front foot and bend front knee. Step back leg a foot forward and place front hand in line with front foot (a foot in front) and start to tip forward, lifting back leg. Stabilise and extend top arm to the ceiling, keeping body in one plane, rotating top hip open.

Expressions of this pose:

Take Half-Moon Arc Pose by bending top knee and taking foot with top hand.

Modifications:

Keep gaze down for balance, place block under lower hand.

Half-Moon Pose
Source: https://yogauonline.com

5) Bridge pose (Setu Bandha Sarvangasana)

Lay on back, arms at your side. Ground through feet (hips width apart and reach hips up to ceiling. Interlace fingers behind back. Lift chest to and chin to ceiling. Keep knees drawing inwards.

Expressions of this pose:

Place palms on lower back with fingers around waist, resting on elbows for a deeper backbend. Or place a block under sacrum for a restorative version. Or lift heels and reach on leg to the sky for one-legged bridge.

Modifications:

Place a block under sacrum.

Bridge pose
Source: https://www.yogajournal.com

Yoga For Gemini Sun or Rising Signs

Sun Sign Birth Dates for Gemini: May 21–June 21

Is Gemini your Rising Sign? Your rising sign, also called your ascendant, is the sign that was rising over the eastern horizon when you were born, and is the sign in your 1st House. If you know what time you were born, you can calculate your Rising sign.

 

Gemini, the twins, is a double dose of expression! Someone with a Sun or rising sign in Gemini is chatty, explorative and fascinated by just about everything. On a bad day, they may come across as inconsistent and indecisive.

 

What to play up:

  • Humour
  • Curiosity
  • Ability to entertain
  • Flirtatiousness
  • Creativity

What to watch out for:

  • Inconsistency
  • Indecision
  • Lying

 

Your Element, Dosha and Guna

Air is your element.

Air signs are likely to be predominantly Vata in nature, but Aquarius is Tridhatu.

This describes those of us whose natural constitution is an even combination of all three Doshas. Tridoshic or Tridhatu त्रिधातु, means ‘threefold.’

The Guna associated with Mutable signs is Sattva. Sattva can be symbolised by a newborn baby; the state of balance and equanimity. Sattva goes with the flow; accepting and working with change as it is.

Although Sattva is likely the Guna you want to cultivate most, too much can lead someone to be too ‘spacey’, disconnecting from reality or unable to be motivated to do something. That is why all three Gunas work together; some grounding and stability from Tamas makes Sattva more stable, and a little fire from Rajas makes Sattva dynamic.

Because of this, it’s recommended to keep your yoga asana practise varied to maintain your stable balance of all three Doshas and keep Sattva in check. Full-bodied practises, incorporating dynamic asana, pranayama and quiet periods of meditation is best.

 

Your Ruling Planet

Mercury is your ruling planet.

He/she (Mercury is seen as gender neutral) is commonly identified with the Greek Hermes, the fleet-footed messenger of the gods. Mercury is all about communication, moving quickly through the sky.

When Mercury energy is used skilfully, we are inquisitive, curious, communicative, and versatile. When we’re not doing so well under Mercury, we can be nervous, nit-picky, indecisive, and overly technical.

 

Body Part Focus

The Shoulders are the body parts most affected with Gemini. Also affected are the lungs, arms, hands and fingers.

Yoga Asanas that focus on strengthening the shoulders and that build a safe and supported shoulder girdle are recommended.

 

An Affirmation For Your Practise

“I communicate fluently with my inner guidance”

 

Yoga Asanas For Your Sign

 

1) Downward-Facing Dog (Adho Mukha Svanasana)

Come to all fours, hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your fingers wide, index fingers facing forward, and turn your toes under.

Ground firmly through your hands and toes as you bend your knees slightly, lifting your tailbone straight up. Work toward straightening your legs, but prioritise ease and length through the spine.

Expressions of this pose:

Lift one hand and take it to the opposite leg into a twist, look under shoulder.

Modifications:

Keep knees bent, add blanket under heels.

Downward facing dog
Source: https://www.gaia.com

2) Thread the Needle (Parsva Balasana)

Come to all fours, hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your fingers wide, index fingers facing forward. Exhale, sliding your right arm underneath your left arm with your palm facing up. Let your right shoulder come to the mat, resting your right ear and cheek on the mat.

Note for Gemini: This pose creates a sense of ease as the inner energy channels, the ida and the pingala, are crossed. This is particularly restorative for those who tend to feel overloaded and overwhelmed with information.

Expressions of this pose:

Bring the arm that is still facing to the front of the mat to your lower back. Keep your lower arm on the floor with your palm facing up.

Modifications:

Fold your mat or place a blanket under your knees.

Thread the Needle pose
Source: https://www.gaia.com/

3) Eagle pose (Garudasana)

Spread toes and firm down through all four corners of feet. Bend left knee and wrap right leg around standing leg, placing toes behind shin or as far as possible. Extend arms out wrapping left arm under right. Lift shoulders and press palms together. Sink hips down.

Modifications:

Touch toes to floor for more stability.

Eagle pose
Source: https://www.yogajournal.com/

4) Cobra pose (Bhujangasana)

Lay on belly, hands face down under shoulders. The tops of your feet should rest on the mat, pressing firmly through them.  Inhale, lift your head and heart forward and upward, keeping length through your spine. Use your hands as support – try not to push too much into them. Exhale, slowly lower your chest and forehead to the mat.

Expressions of this pose:

Try lifting your palms off the floor.

Modifications:

Practise against a wall, belly and palms against it. As you press against the wall, draw your shoulder blades firmly into your upper back and broaden across your collar bones.

Cobra pose
Source: https://www.yogajournal.com

5) Cow face pose (Gomukasana)

Seated, fold right leg over left, aiming to stack knees on top of each other. Reach right arm behind you, fingers facing up spine. Reach left arm behind head, taking right hand.

Expressions of this pose:

Lengthen through spine and fold forward.

Modifications:

Use a strap if you can’t reach your hands to each other.

Cow face pose
Source: https://www.yogaoutlet.com/