Behold The Pose

Prone Boat Pose

2010-10-10T17:59:00.001-05:00

Upward Extended One Legged Pose

2010-10-05T08:03:00.001-05:00

Urdvha Prasarita Eka Padasana

Eagle Pose

2010-10-05T07:57:00.000-05:00

Garudasana

Camel Pose

2010-10-05T07:54:00.000-05:00

My Own Pose

2010-10-01T16:10:00.001-05:00

Checking Alignment and muscular action is important in every pose. Sometimes, looking at the placement of your feet, instead of just trying to feel it, is helpful. Preparing the rest of the body to move more deeply into a pose can also be beneficial, taking that extra breath or two before fully expressing the pose.

Try it sometimes. Take a few moments to dig deep into a pose before you give it your all.

Head Stand

2010-09-12T19:35:00.000-05:00

Salamba Sirsasana

Revolved Chair Pose

2010-09-12T19:32:00.002-05:00

Parivrtta Utkatasana

Getting into the Pose:
Begin in Fierce Pose. Bring hands into namaste. Exhale, lean more deeply forward as you simultaneously twist the torso to the left. Catch the outer left knee with the outer right elbow.

Being in the Pose:
Keep all the actions needed for an integrated Fierce Pose. Allow the torso to turn from the abdomen, ribs and collar bones. Turn the head last.

Bound Finger Pose

2010-09-12T19:28:00.000-05:00

Baddhanguliyasana

Intense Side Stretch Prep

2010-09-12T19:25:00.001-05:00

Reverse Warrior II

2010-09-12T19:21:00.001-05:00

Upward Facing Dog Pose

2010-09-12T19:20:00.001-05:00

Plank Pose

2010-09-11T18:18:00.000-05:00

Plank Pose

Half Standing Forward Bend

2010-09-11T18:16:00.001-05:00

Half Moon Pose

2010-02-24T21:20:00.007-06:00

Ardha Chandrasana

Getting Into the Pose

Begin in Extended Side Angle Pose. Step the back foot up and reach the supporting hand forward. Lift the back leg and straighten the standing leg. Reach the upper arm straight up and in line with the shoulder.

Being in the Pose

Maintain the standing leg as if it is in Mountain Pose. Do not turn the standing foot inward. Turn the lifted leg so the toes and kneecap face forward, not down. Extend strongly through the back heel. Draw the abdomen in and move the tailbone towards the extended heel.

Modifications, Cautions and Progressing in the Pose
Modifications:

The supporting hand can be on a block or the seat of a chair to learn the pose.

Cautions:

Use common sense when learning this pose. If you are plagued with troubled knees, ankles or hips, be sure to practice the earlier standing poses until they come with ease.

Progressing in the Pose:

Lengthen the hold and refine the smaller actions of the pose. Come to composure while holding the pose.

Benefits:

Strengthens the legs, abdomen, back, arms, shoulders and neck.

Upright, Extended Foot Pose

2010-02-03T13:24:00.004-06:00

(Urdvha Prasarita Padasana)

Getting Into the Pose
Lay on your back with your legs straight and arms raised overhead. Exhale and raise the legs to 30 degrees above the floor. Breath for 15 seconds. Exhale and raise the legs to 60 degrees above the floor. Breathe for 15 seconds. Exhale and raise the legs to 90 degrees above the floor. Hold for 15 breaths. Exhale and slowly lower legs back to the floor.

Being in the Pose

Breathe normally.

Modifications, Cautions and Progressing in the Pose
Modifications:

Bend the knees a little -or- hold for shorter periods of time until stamina is increased.

Cautions:

Be cautious if you have lumbar spine disc problems. However, this pose will strengthen that area so approach the pose with caution but maybe don't avoid it completely.

Progressing in the Pose:Breath longer in each position.

Benefits:

Strengthens the lower back and reduces the waist.

Revolved Triangle Pose

2010-02-02T21:23:00.005-06:00

(Parivrtta Trikonasana)

Getting Into the Pose

Begin in Mountain Pose. Step feet apart to align heels under wrists with arms laterally extended. Turn right leg out 90 degrees from hip socket. Turn left foot in so knees and toes face the same direction. Extend the arms parallel to the floor. Rotate the trunk and left leg to the right, reaching the left hand to the floor, outside the right foot.

Being in the Pose

Extend the right arm straight towards the ceiling, drawing both shoulder blades away from the spine. Keep a strong press in the feet, both the inner edge of the front foot and the outer edge of the back foot.

Modifications, Cautions and Progressing in the Pose

Modifications:

Be sure to use a block, or even the seat of a chair, for the lower hand if needed.

Cautions:

Revolved triangle pose is a challenging pose for everyone. Any and all necessary modifications should be utilized at first to learn the actions of the legs and trunk. Do not strain in the pose as that may cause or indicate the onset of injury.

Progressing in the Pose: Progress can be slow in revolved triangle pose. Use the props until the actions in the legs and the revolution in the trunk is learned. Try to hold the pose for a minute.

Benefits:

Revolved triangle pose challenges, strengthens and tones the back muscles, spinal nerves, internal organs and legs and strongly opens the chest to facilitate easier breathing.

Triumphant/Upward Breath

2010-02-02T20:30:00.004-06:00

Ujjayi Pranayama

Sit in a comfortable position. The spine should feel tall, extended and straight. Allow the face and body to relax.

Unclench the teeth. Keep the lips gently together without pressing. Allow the tongue to relax away from the roof of the mouth. Now, very slightly contract the back of the throat as if to begin the hard "g" sound. Contracting just enough to make the passage a bit smaller so the sound of the breath increases.

Maintain that gentle contraction.

Inhale fully and deeply, filling the lungs. You should hear the sound of this inhalation and feel the breath at the upper palate of the mouth. Do not puff the abdomen. (To create a more vigorous practice, try to keep the abdomen drawn back towards the spine.)

After the full inhalation, hold the breath for a second or two.

Exhale slowly, (maintaining the hollow abdomen for the first two to three seconds), allowing the diaphragm to relax. The exhalation should be felt in the upper palate and should be heard. Its sound will differ from that of the inhalation.

Ujjayi breathing can be practiced at any time of day in any position, including walking. The salient points are the sounds, sensation and fullness of the breath.

Half Boat Pose

2010-02-02T20:06:00.002-06:00

(Ardha Navasana)

Getting Into the Pose

Begin in Dandasana. Bend the legs and hold behind the back of the thighs. Keep knees bent as you lean back, lifting the feet off the ground. Bring shins parallel to the floor and continue holding the legs.

Being in the Pose

Balance only on the sitting bones. Keep lifting the chest and drawing the abdomen into the body.

Modifications, Cautions and Progressing in the Pose
Modifications:

This IS the modification.

Cautions:

Students with lumbar disc injuries should avoid this pose unless otherwise instructed by their doctor. Do not hold the breath during this posture. Instead, inhale/exhale in the ribcage and lungs. This will allow the abdomen to maintain the contraction and build strength.

Progressing in the Pose:

Once the fullest expression of the pose is obtained, increase the time you stay in the pose. Start with 30 seconds and try to build to a full minute. Maintaining the breath as described will also take practice and progress.

Benefits:

Strengthens the back and, when practiced with Paripurna Navasana, builds an overall strong back. Benefits the liver, gall bladder and spleen.

Boat Pose - Full

2010-02-02T19:49:00.006-06:00

Paripurna Navasana

Getting Into the Pose

Begin in Dandasana. Exhale as you simultaneously lean back and raise the legs, bringing the feet higher than the head. Extend the arms parallel to the floor, palms facing each other.

Being in the Pose
Keep the knees tight and the legs completely straight. Maintain the hands at shoulder height. Balance only on the sitting bones.

Modifications, Cautions and Progressing in the Pose
Modifications:

Keep the knees bent at first, maintaining the shin bones parallel to the floor. You can also hold behind the thighs until the abdomen builds the strength necessary for balance.

Cautions:

Most students can practice this pose, either fully or with modifications. If you have any lumbar disc injuries or issues, you must ensure not to round the low back.

Progressing in the Pose:

Once the fullest expression of the pose is obtained, increase the time you stay in the pose. Start with 30 seconds and try to build to a full minute.

Benefits:

Strengthens the quadriceps, abdomen and upper back. Develops determination and a strong spine. "...gives relief to persons who feel a bloating sensation in the abdomen due to gas and also to those suffering from gastric complaints. It reduces fat around the waistline and tones the kidneys." (B.K.S. Iyengar, Light on Yoga). Strengthens the back and benefits the intestines.

Corpse Pose

2010-01-12T21:26:00.004-06:00

(Savasana)

Getting Into the Pose

Begin in Dandasana. Bend the knees slightly. Round the back a bit and begin to lay down, slowly, lengthening the spine as you go. Allow the legs and feet to roll away from each other as they relax. Move the arms away from the torso some, inner arms and palms turned up towards the ceiling. Tuck the chin down a little without smashing the front of the throat.

Being in the Pose

Allow the breath to be smooth, soft and sufficient. At first it may be deep but may become softer and more fine with practice. Relax the jaw and unclench the teeth. Soften the mucles on the face. Hold the body still, but allow for movement of the breath.

Modifications, Cautions and Progressing in the Pose

Modifications:

If the lower back is achy, a rolled up blanket or a bolster can be placed behind the knees. Those with vertigo or other limiting conditions may practice seated, fully supported at a wall or chair. The body should be propped enough so the muscles can relax completely.

Cautions:

Try to keep the mind calm yet alert. Falling asleep may happen at first but with practice the mind should learn to stay alert and awake.

Progressing in the Pose:

Learn to hold the body still, maintaining a smooth, soft breath and a calm, steady mind.

Benefits:

Savasana refreshes and relieves the body from the challenging practice which proceeded. The nervous system is strengthened through the effort in stillness. It soothes the nerves and calms the mind. Sa-weet!

Plow Pose

2010-01-09T21:27:00.004-06:00

Halasana

Getting Into the Pose

Begin in Salamba Sarvangasana. Release the chin lock and lower the torso a bit. Reach the legs overhead so the toes touch the floor.

Being in the Pose

Keep the hands pressing into the back to regain and maintain a perpendicular torso. Firm the front thighs and keep a strong lift there. Keep the knees tight.

To come out, return to Salamba Sarvangasana, bend the knees and gently use the hands to guide the pelvis back to the floor. Try to keep the head in contact with the floor on your way down.

Modifications, Cautions and Progressing in the Pose
Modifications:

Many of the modifications involve arm and hand placement. The arms may be raised overhead, stretching the hands to touch the feet. The arms may be straightened behind the back and along the floor, either palms down, fingers entwined or fingers entwined and palms turned out. If the feet do not reach the floor, they may rest on the seat of a chair instead.

Cautions:

Practice with extreme caution, or not at all, if you have slipped, herniated or fused cervical vertebrae. Be cautious if you have any blood pressure or eye pressure conditions which precludes you from inverting. Refrain from any inverted pose during the first few days of your cycle.

Progressing in the Pose:
Much of the progress in Halasana is felt as an increased sense of ease in the pose. Length of holding the pose can slowly increase over time and the strength in the legs will certainly lighten the load on the torso.

Benefits:

Halasana has all the benefits of Salamba Sarvangasana with the added benefits to the internal organs as they are contracted and massaged. Helps relieve stiffness in the chest, shoulders and wrists. Helps stretch the back.

Shoulder Stand

2010-01-08T20:46:00.006-06:00

(Salamba Sarvangasana)

Getting Into the Pose
Lay on your back with your knees bent. Tuck your shoulders under. With some momentum, swing the hips up and over the shoulders, tucking the thighs close to the chest, bending the elbows and holding the back with your hands. Swing the feet up and extend the legs towards the ceiling.

Being in the Pose

Continue to lift the legs, feeling as if the back leg is lifting strongly towards the ceiling. Keep weight in the elbows as you continue with the strong lift in the tailbone. Be sure to move the chin slightly away from the chest so as to keep the natural curve in the back of the neck, but allow the chest to continue to move towards the chin.

To come out, bend the knees again and gently use the hands to guide the pelvis back to the floor. Try to keep the head in contact with the floor on your way down.

Modifications, Cautions and Progressing in the Pose
Modifications:

There are multiple modifications for shoulder stand. 1) Place a stack of smoothly folded blankets under the upper back and in line with the top shoulders if the neck feels compromised. 2) Use a strap around the elbows to prevent them from separating wider than the shoulders, thus losing their support. 3) Shoulder stand can easily be learned by beginning from legs-up-the-wall and simply pressing the feet into the wall to lift the hips up. From that position, the feet stretch towards the ceiling, one at a time. 4) If shoulder stand is completely inappropriate for your practice, use setu bandha as an alternative. It will be much less intense but will achieve similar benefits for the chest, neck and shoulders.

Cautions:

Progressing in the Pose:
Once the legs can be well extended, much of the progress in the pose comes from refining the lift in the legs and tailbone, aligning the feet directly over the hips (as Pixie is doing) and increasing the length of time you can hold the pose. Standing poses can help significantly strengthen the legs to assist in the lift of the back thighs.

Benefits:

Shoulder stand is considered to the be queen of all asanas. It's inverted position reverses the degenerative affects of gravity on the legs, internal organs and all fluid systems in the body. It brings blood to the brain and face. The chest is stretched open and the legs are both refreshed and strengthened. the compression in the neck and throat help stimulate and balance the thyroid and parathyroid glands.

Quoting directly from Light on Yoga: "Sarvangasana is the Mother of asanas. As a mother strives for harmony and happiness in the home, so this asana strives for the harmony and happiness of the human system. It is a panacea for most common ailments"

Intense Side Stretch Pose

2010-01-06T21:37:00.005-06:00

(Parsvottanasana)

Getting Into the Pose
Begin by facing the long edge of your mat. From Mountain Pose, jump or step feet wide. Rotate right foot out 90 degrees. Adjust back foot in 60 degrees and turn to face the front leg. Bring the hands behind the back in reverse prayer position or grasp the wrists, elbows or upper arm bones. Use the selected arm position to open the chest. Inhale as you lift the chest vigorously and look up. As you exhale, fold from the hips, extending the spine long down the leg.

Being in the Pose
Keep both legs firm, contracting both kneecaps and pressing well into the feet. As the torso bends, ensure that the fold is at the hips and not a result of the chest collapsing. Ideally, the face slides down the leg so much that the chin ends up resting below the right kneecap. Breath with a deep, smooth breath. Inhale to exit the pose.

Modifications, Cautions and Progressing in the Pose
Modifications:
The stance can be shorter, meaning the feet are closer toward each other. Or, the stance can be wider, meaning the feet are not directly one in front of the other. If balance is an issue for you, step the right foot more to the right and/or the left foot more to the left, thus widening your stance. Instead of holding the arms behind the back, it may be advisable to learn the pose with the hands extending down to the floor, resting on the surface of a tall block.

Cautions:
If you are managing slipped or herniated lumbar discs, only bend the torso so it is parallel to the floor and you can maintain a small arch in the low back. Do not attempt to stretch the chin below the knee. Maintain a small bend in the front knee if you feel and pressure or fullness at the back of that joint. That small modification will help keep the stretch near the large, center (belly) of the muscle.

Progressing in the Pose:
Continue to deepen the bend at the front hip fold. You may consider practicing with the back heel pressing into a wall for stability. As with most standing poses, slowly increase the length of time you can stay in the pose with a full, sufficient breath.

Benefits:

Although the name of the pose (intense side stretch pose) refers to the side chest and torso, for most of us this is a strong stretch for the hamstring muscle. Practicing this pose will help resolve stiffness in the legs, will massage and tone the internal organs and, if practiced in full, will help stretch the wrist joints.

Jathara Parivartanasana

2009-10-26T08:43:00.004-05:00

Jathara Parivartanasana - Revolved Stomach Pose

One of the more challenging reclining poses, to be sure. Revolved stomach pose is at once a twist, forward bend and reclining pose. Its main objective is to tone and strengthen the inner abdomen.

Bridge Pose

2009-04-19T17:08:00.005-05:00

Setu Bandha

Getting Into the Pose
Lie on your back with knees bent. Have your arms alongside your torso, palms down. Place your feet hip width apart, feet parallel and heels close to sitting bones. Roll deltoids under shoulders. Press shoulders and inner edges of your feet down as you lift the hips. Centerline of feet parallel. Release on exhale, sacrum to floor first.

Being in the Pose
Lift sternum toward chin but keep a gentle curve at the back neck (unlike Pixie here. She’ll learn). Keep the femurs (thigh bones) internally rotated. Release coccyx towards pubic bone. Press down through inner heels.

Modifications, Cautions and Progressing in the Pose
Modifications:
Place a block wide across the back pelvis for support and rest on the block.

Cautions:
If lumbar spine compression is a problem for you, highly modify the pose with a low-level support under the sacrum.

Progressing in the Pose:
Interlace the hands under the back and stretch the knuckles towards the feet, keeping the upper arms rolled well open. As the pose progresses further, place your hands at your lower back while maintaining contact with your feet and the floor.

Benefits:
Bridge pose has all the benefits of a back bend including opening and stretching the chest, strengthening along the back body including back and legs, and stimulating the metabolism. Bridge pose also stimulates the thyroid glands.

Warrior III

2009-04-19T17:02:00.008-05:00

(Virabhadrasana III)

Getting Into the Pose
Begin in Warrior I. Fold forward and reach out with your hands, resting belly on thigh. Stabilize and straighten front leg. Bring navel over supporting foot. Arms alongside ears, palms facing each other. Internally rotate back leg. Lift from the inner back thigh. Keep weight on inner heel and ball mount of big toe in the standing foot.

Being in the Pose
Draw the abdomen back towards the spine for support. Keep back leg lifting from the inner thigh. Do not lift the hip of the lifted leg. Try to keep the back of the pelvis even and level with the floor.

Modifications, Cautions and Progressing in the Pose
Modifications:
Bring the hands to the seat of a chair for support if needed. Or, press the lifted foot straight back into a wall.

Cautions:
Avoid the pose if you are in active recovery from hip or knee replacement surgery.

Progressing in the Pose:
Keep working the standing leg into a strong, straight leg. Extend out through the ball of the big toe and heel of the lifted foot.

Benefits:
Warrior III will strengthen the legs, abdomen and back. It will help develop balance and determination.

Bharadvajasana I

2009-04-19T16:14:00.007-05:00

Getting Into the Pose
Sit in staff pose. Bend the knees and place the feet to the left of the hips. Inhale, lift left arm. Exhale, reach across front of torso. Place left palm on floor beneath the right thigh. The right hand can then be placed in the floor behind the right hip for support.

Being in the Pose
Keep left shoulder in external rotation. Resist left hip towards floor. Initiate twist from thoracic spine. Internally rotate right shoulder. Place right palm on floor. Use the arms to help deepen the twisting action.

Modifications, Cautions and Progressing in the Pose
Modifications:
A blanket can be placed under the hip which you are twisting away from. If the knees are troubled, keep the legs straight and just twist to one side then the other. Placing a folded blanket under both hips may help in that instance.

Cautions:
Be sure to initiate the twist from the ribcage and not much lower, especially if you are challenged by lumbar spine problems.

Progressing in the Pose:
The right hand can reach around the back and catch the top of the left thigh. In the full pose, the right leg is placed in a lotus pose position.

Benefits:
All the benefits of twisting are provided by this pose. That includes maintaining a supple spine, massaging the nerves that run through the spinal column, realigning the spinal vertebrae and providing a deep massage for the soft tissue and internal organs of the abdomen.

Tree Pose

2009-04-19T14:39:00.005-05:00

Vrksasana

Getting Into the Pose
Stand in Mountain Pose. Place all of your weight into the right leg and bring left foot to the right thigh. Keep pelvic rim facing forward. Externally rotate left thigh. When stable, lift hands to the center of the chest in prayer position or bring above head, palms facing each other or together. Keep standing leg muscles close to bone.

Being in the Pose
Inhale as arms come overhead. Draw the shoulderblades back and down. Don't compress the back of the neck Bring your ribs towards the back body.

Modifications, Cautions and Progressing in the Pose
Modifications:
Keep the foot of the lifting leg close to the floor, toes touching the floor, if balancing is the challenge for you in tree pose. Never place the lifted foot on the opposite knee joint. If needed, you can practice with your back to a wall but it’s best, if you need a wall, to practice with the bent knee touching the wall for support.

Cautions:
Most students can practice this pose. If you are in active recovery from foot, knee or hip surgery, you may want to avoid tree pose until strength returns.

Progressing in the Pose:
If the shoulder girdle has the range of motion, bring your hands together and lift the entire shoulder area up. The alternate placement for the foot is to turn the lifted foot out and rest it NOT inside the thigh but on top of the thigh, near the hip fold.

Benefits:
Tree strengthens the standing leg and stretches the inner thigh of the lifted leg. It also opens the ribcage and helps maintain a full range of motion in the shoulder. Mentally, tree pose requires a laser-beam focus and steady determination.

Side-Angle Pose

2009-04-19T14:36:00.005-05:00

Parsvakonasana

Getting Into the Pose
Begin in Warrior II. Begin to extend front hand well beyond the leg. Maintain length in the lower ribcage as you fold at front hip. Bend the extended arm and place elbow on left thigh or place the hand on a block or the floor. Sweep the top arm overhead alongside ear. Turn the chest and ribs towards the ceiling.

Being in the Pose
Keep the back thigh moving both back in space and opening away from the pelvis. Keep the inner edge of the front foot pressing as you maintain a long inner thigh.

Modifications, Cautions and Progressing in the Pose
Modifications:
Pixie is actually showing the modification, which is to bring your forearm to the thigh. She also hasn’t raised her arm all the way alongside her ear. In the full pose, the hand is on the floor and the extended arm is drawn all the way towards the head, extending the entire side body.

Cautions:
As with most standing poses, this pose is generally accessible to most student, especially the modified version demonstrated by Pixie. Just be cautious of any knee, neck or lower back issues and only gently execute the pose if you feel any of those areas compromised.

Progressing in the Pose:
To progress in the pose, you would work to deepen the front hip fold and get the lower hand to the floor. You would also learn to be aware of the back pelvis moving towards the floor and the head positioned in line with the rest of the spine. In the fullest expression of the pose, the head is turned to look under the extended arm and at the ceiling.

Benefits:
Again we see the standing pose benefits with strengthening and lengthening the legs, increasing their circulation and opening the front hip joint. The additional side extension in this pose will help open the ribs and expand breath capacity.

Fierce, Powerful Pose

2009-04-18T20:26:00.005-05:00

Utkatasana

Getting Into the Pose
Stand in Upward Hand Pose. Bend knees. Bring sitting bones towards floor. Keep legs together as you bend knees. Press through ball mounts of big toes and keep the heels pressing. Keep shins vertical to ground. Keep thighs parallel to ground. Maintain lift in sternum. Resist bottom ribs towards back body.

Being in the Pose
Continue to move the tailbone towards the floor. As the heels press, get the top of the thighs to move closer towards the floor. Keep chest lifting and arms alongside the head.

Modifications, Cautions and Progressing in the Pose
Modifications:
Most students can safely approach this pose. Your own limitations will quickly stop you from moving too far into the pose.

Cautions:
Ideally, the knees will be forward of the toes (unlike Pixie). If that compromises your knee, keep the knees closer to directly over the heels.

Progressing in the Pose:
Continue to work the thighs parallel to the floor and the back pelvis moving towards the floor. As the pose becomes more accessible, work on extending the length of the hold.

Benefits:
The benefits are rapidly clear in this pose. Fierce pose strengthens your legs and upper back, opens the chest and tests your resolve.

Upward Hand Pose

2009-04-18T20:23:00.005-05:00

Urdva Hastasana

Getting Into the Pose
Stand in Mountain Pose. Raise arms overhead by reaching forward and up or out and up. Join palms if you can while keeping the arms straight. Shoulder blades move down back. Spread fingers as you reach thumbs to floor behind you. Draw shoulders away from ears. Do not compress the back of the neck. Palms face each other.

Being in the Pose
Work to turn draw the upper outer arms towards each other. Be mindful not to press the ribcage forward so work to snuggle the ribs towards the back skin.

Modifications, Cautions and Progressing in the Pose
Modifications:
Poor Pixie. She’s so good at the hard poses and sometimes forgets her basics. Can you tell what she’s doing wrong here? Well, it’s possible she’s feeling quite a bit of compression at the back of her neck. She would be better served by looking straight ahead, keeping her chin level with the floor and the back of her neck long. You could also practice with your back to a wall to feel the ribcage moving back.

Cautions:
The biggest caution in the pose comes while raising the arms overhead. If the arms are going out and up, be sure to keep the wrists a bit forward of the plane of the shoulders. This will help prevent rotator cuff injuries or aggravation to existing injuries.

Progressing in the Pose:
Breath into the entire torso, which is now beautifully exposed and ready to receive all that new oxygen into the expanded lungs. Yummy.

Benefits:
Upward Hand Pose can both stretch and strengthen the shoulder girdle, while expanding the lungs and ribs for ease of breathing. It will also bring new space into the abdomen and side waist. Space is good.

Warrior II

2009-04-18T20:18:00.006-05:00

Virabhadrasana II

Getting Into the Pose
Begin by facing the long edge of your mat. From Mountain Pose, extend your arms out and jump or step your feet wide. Rotate right foot out 90 degrees. Adjust back foot in 60 degrees or so. Inhale to raise your arms overhead and as you exhale, bend the right leg and draw your arms down, parallel to the floor. Gaze out over the right fingers.

Being in the Pose
Keep descending the front thigh towards the floor, deepening the crease at the thigh and pelvis. Keep front knee aligned over front heel. Lift the back kneecap and firm the back leg. Press into the outer edge of the back foot. Externally rotate both legs.

Modifications, Cautions and Progressing in the Pose
Modifications:
Most students can access this pose with little or no modifications. If balance is an issue for your, shorten or widen your stance for greater stability.

Cautions:
Keep your shoulders soft.

Progressing in the Pose:
Continue to work on creating 90 degree angles at the ankle, knee and hip joints. Learn to lift the triceps up into the arm bones so they can support the arms.

Benefits:
As a standing pose, Warrior II both strengthens and lengthens the legs, opens the chest and strengthens the shoulders and arms. It increases circulation to the legs and can assist in balancing.

Warrior I

2009-04-18T20:16:00.004-05:00

Virabhadrasana I

Getting Into the Pose
Begin by facing the long edge of your mat. From Mountain Pose, jump or step feet wide. Rotate right foot out 90 degrees. Adjust back foot in 60 degrees and turn to face the front leg. Lift arms from sockets, palms up and sweep the arms overhead. Bend the front knee, bringing shin vertical to floor and the thigh parallel. Square hips to the front. Shoulder blades move down back. Push into outer back heel and inner front foot.

Being in the Pose
Keep the front knee directly over the front heel, meaning, the front knee should not drop in or extend beyond the toes. Continue to press into the outer edge of the back foot to lift that inner knee and firm the leg. Press into the ball mount of the front big toe and use that press to descent the outer front hip.

Modifications, Cautions and Progressing in the Pose
Modifications:
The stance can be shorter, meaning the feet are closer toward each other. Or, the stance can be wider, meaning the feet are not directly one in front of the other. If balance is an issue for you, step the right foot more to the right and/or the left foot more to the left, thus widening your stance.

Cautions:
If you have neck issues, gaze straight ahead and not up to the hands. Most students can comfortably access this pose with little or no modification needed.

Progressing in the Pose:
Continue to deepen the bend at the front hip fold. You may consider practicing with the back heel pressing into a wall for stability.

Benefits:
Like all of the Warrior poses, Warrior I simultaneously strengthens and lengthens the legs, providing quite a challenge. Warrior I, like it’s cousin Warrior III, works the back leg in internal rotation, helping to maintain a healthy range of motion in the hips. It also opens the chest and strengthens the shoulders.

Mountain Pose

2009-04-18T16:44:00.005-05:00

Tadasana

Getting Into the Pose
Stand with feet parallel, inner edges of the feet touching. Distribute weight evenly across the bottoms of the feet. Draw kneecaps up to firm the front thighs. Level pelvis with the floor and draw the lower abdomen slightly back and up. Keep sternum lifted, collarbones broad, shoulders back and down and the chin level with the floor. Gaze straight ahead. The arms can be firmly extending towards the outer edges of the mat and drawn back slightly.

Being in the Pose
Inhale and extend the front of the body up from the feet to the crown of the head. Exhale and relax the back of the body down towards the floor behind your heels.

Modifications, Cautions and Progressing in the Pose
Modifications:
If you feel wobbly in the pose, keep the feet separated, but still parallel.

Cautions:
No cautions are needed for mountain pose unless you are normally unable to stand. If that is the case, bring your seated body into alignment by following the instructions from the pelvis up.

Progressing in the Pose:
For many students, just bringing the feet parallel is a challenge. If that is true for you, practice the mountain pose alignment principles while walking and standing during your everyday life.

Benefits:
Mountain pose can gently bring the body back to internal harmony by relaxing our otherwise tight areas and opening our otherwise collapsed areas.

Wide-Legged Standing Forward Bend (Prasarita Padottanasana)

2009-04-18T16:42:00.008-05:00

Getting Into the Pose
Begin in Mountain Pose. Step legs out so heels are below wrists. Hands on hips. Inhale and lengthen inner body. Exhale and fold at hips, placing palms on floor. Look behind you. Keep outside of feet parallel. Externally rotate thighs. Internally rotate shins. Maintain neutral spine. Hands on floor under shoulders. Elbows draw in.

Being in the Pose
Keep spine extending, without rounding the back. Draw up through the inner legs and press well into the outer edges of the feet. Maintain a lift in the arches of the feet and firm the inner knees. Keep the neck long as the crown of the head extends towards, or rests on, the floor.

Modifications, Cautions and Progressing in the Pose
Modifications:
Keep the spine extending. This pose can do damage if the back is allowed to round in an effort to bring the hands to the floor. Use a block or the seat of a chair if needed.

Cautions:
Be extra cautious if you have blood pressure, eye pressure or dizziness issues. Pregnant students may want to avoid the pose all together.

Progressing in the Pose:
Once the hands can easily rest on the floor, bring the fingertips in line with the tips of the toes. Continue to work on extending the spine, bringing the crown of the head comfortably to the floor. If you have the interest, and practice consistently, you will be able to press yourself up into a headstand from this pose.

Benefits:
The benefits of a wide-legged forward bend combine the leg strengthening and lengthening of triangle pose with the benefits of an inversion, such as downward dog. The legs receive increased circulation as does the face and head. A tasty pose indeed.

Triangle Pose

2009-04-18T13:17:00.006-05:00

Trikonasana

Getting Into the Pose

Begin in Mountain Pose. Step feet apart to align heels under wrists with arms laterally extended. Turn left leg out 90 degrees from hip socket. Turn right foot in so knees and toes face the same direction. Begin to fold at left hip, extending left ribcage. Reach out before reaching down. When fully extended, place left hand on top of leg, block or floor.

Being in the Pose
Deepen left groin, drawing the left sitting bone towards the right foot. Keep a solid press in the inner front foot. Externally rotate both thighs. Maintain length of bottom ribs. Keep scapula back and down. Open chest, lift sternum. Bring the back of the head in line with the back of the buttocks. Turn the head up only if possible without compromising the pose.

Modifications, Cautions and Progressing in the Pose
Modifications:
Triangle pose is NOT about touching the floor. It is about extending the spine and legs. Be sure to use a block, or even the seat of a chair, for the lower hand if needed. The legs must be stepped apart enough to feel the inner line stretch. You can also practice with your back to a wall or the back foot braced against a wall.

Cautions:
Students with neck strain should keep their gaze straight ahead or turn and look down to the floor.

Progressing in the Pose:
As the legs open over time, be sure to keep the calf muscle lifting into the shin bone to avoid hyperextending the knee. Learn to turn the chest toward the ceiling.

Benefits:
Triangle pose simultaneously stretches and strengthens the legs. It opens the chest and lengthens the spine.

Dandasana

2009-04-17T21:10:00.005-05:00

Getting Into the Pose

Sit with legs extended. Use your hands to turn the upper thighs in and draw the buttock flesh back and to the side. Keep the feet hip width apart. Have the kneecaps and toes pointed toward the ceiling. Support torso with hands on the floor. Keep arms and torso straight. Maintain a neutral spine. Keep weight on the front edges of the sitting bones. Extend through inner heals. Bring scapulae back and down. Knees and heels on floor. Bring knees parallel to each other. Press ball mount of big toe forward. All other toes are pulled back. Lift sternum towards chin.

Being in the Pose
Keep the lower abdomen drawn towards the spine. Be sure to keep an equal effort between straightening the knees and pressing the heels. Feel as if the outer edge of the foot is drawing up towards the outer hips. Keep the chest elevated and the gaze straight ahead.

Modifications, Cautions and Progressing in the Pose
Modifications:
Even though I only give this pose 1 1/2 pixie stix, it can actually be extremely difficult for our modern bodies. Often times, tight hamstrings will pull the pelvis under and you feel as if you are going to fall backwards. To minimize that, sit on an elevated surface like a folded blanket or a rolled-up sticky mat. Be sure to keep the sitting bones towards the front edge of your supportive surface. If necessary, you may keep a soft bend in the knee or even support under the knee with a rolled-up towel or blanket.

Cautions:
If you have slipped or herniated lumbar discs, be sure to keep the hips very elevated, maybe even begin learning this pose by sitting on a chair with the legs straight out and learn to gently bend forward from the hip to begin stretching the back legs.

Progressing in the Pose:
Once stability is reached, both in the legs and spine, try maintaining the pose while raising your arms overhead.

Benefits:
This may be the one comprehensive pose to fix bad posture and loosen hamstrings. But, like any pose, it must be practiced correctly. Practice often at home by sitting on the floor with your legs extended.

Standing Forward Bend

2009-04-17T19:58:00.004-05:00

(Uttanasana)

Getting Into the Pose
Begin in Mountain Pose. Fold torso forward at the hip crease. Keep the spine straight as long as possible before allowing the back to round. Bring the palms of the hands flat on the floor or hold the ankles.

Being in the Pose
Keep weight balanced evenly on feet. Firm the knees, maintaining an internal rotation in the thighs. Keep the calf muscles moving towards the shinbones to balance the effort in the thighs. As time and breath unfold, allow the torso to continue to lengthen down the legs, drawing the crown of the head towards the floor. Finally, hold the ankles and bend the elbows out to the sides to pull the forehead to the front of the legs.

Modifications, Cautions and Progressing in the Pose
Modifications:
Standing forward bends are very difficult and should be approached with great care. (Notice I have it 41/2 Pixie Sticks. I would have given it 5 if it involved balancing). Keep a bend in the knee if needed and rest the hands on the shins or an elevated surface, like a block. Do not allow the back to round until the fullest rotation of the pelvis and extension of the spine has been achieved.

Cautions:
Avoid or highly modify this pose if you have slipped or herniated discs. If you get dizzy, don’t come forward as far or keep your gaze straight ahead. If dizziness is a persistent problem, consult your healthcare provider.

Progressing in the Pose:
As flexibility increases, be sure to maintain the tiny feeling of bend in the knee, achieved by drawing the calf muscle into the shinbone. Be sure to feel the stretch in the fat part of the hamstrings, not at the sitting bone or behind the knee.

Benefits:
Standing forward bend lengthens the entire back line of the body. It helps keep the hamstrings open and long and, as a forward bend, it encourages the body to cool and quiet.

Restorative Sequence

2009-04-17T19:09:00.002-05:00

Some schools of yoga hold to the notion that at some point during the month, typically around the full moon, a more quiet yoga practice is called for. This is often called restorative yoga as it is intended to restore the body to balance through rest and support rather than effort and contraction.

The Iyengar school of thought offers this restorative sequence, appropriate during menstruation and anytime you need a quiet practice.

Restorative Sequence

(Note: All credit given the The Yoga Circle for images and sequence)

Low Lunge

2009-04-17T06:03:00.006-05:00

Getting Into the Pose
Begin on hands and knees. Step right foot between hands. Position front knee directly over front heel, no further forward. Allow back knee to rest on floor and point back foot straight back.

Being in the Pose
Lift sternum. Avoid external rotation of front leg. Internally rotate back leg. Move tailbone down towards floor as the pubic bone lifts up towards the belly button. Support arms on fingertips. Press top of back foot into floor to raise back knee off floor...internally rotate femur...allow back leg to rest back down. Allow the hip fold to deepen in the front leg as the hip fold extends in the back leg.

Modifications, Cautions and Progressing in the Pose
Modifications:
A blanket can be placed under the back knee for padding. You can place your hands on blocks if reaching to the floor is difficult. Some body types find more comfort in the pose if both hands are placed toward the arch-side of the front foot. You can place your hands on your thighs as a modification.

Cautions:
This pose should be avoided if you are recovering from knee surgery or have been advised to avoid backbends.

Progressing in the Pose:
As silly as it may seem, one of the best ways to progress in this pose is to be honest about the placement of your front foot in relationship to the front knee. The front knee should never shoot beyond the heel, coming over the toes.

Benefits:
Lunging can help open the hips by stretching the front of the back hip and deepening the front groin, placing the femur bone squarely in it’s socket. Correctly practiced, it can lengthen the spine and open the chest.

Half-Bound Lotus Forward Bend

2009-04-17T05:05:00.004-05:00

Ardha Baddha Padma Paschimottanasana

Getting Into the Pose
Begin in Staff Pose. Reach under left knee with left hand and bend knee out to the side. Reach under the left foot with right hand. Use left hand to turn the left calf muscle from the inside out. Place left foot on top of right thigh. Inhale - lift left arm overhead. Exhale - bring left arm behind back to catch L foot. Hold R big toe with R hand. Bend elbow if necessary Inhale and lengthen inner body. Exhale - fold over forward leg.

Being in the Pose
Feel abdomen move toward thighs as the chest continues to reach towards the foot, lengthening over the extended leg. Continue to extend through the heel of the straight leg as energetically as you are pressing out through the ball mount of the big toe. Keep the back of the extended knee moving towards the floor. Draw the kneecaps up to firm the legs and move the tops of the thighs down. Allow the inner knees to move down and the back thighs to spread.

Modifications, Cautions and Progressing in the Pose
Modifications:
This pose challenges even the most flexible of hips and knees. Any pain in the knee should not be ignored. Stop immediately. When learning the pose, be well-practiced in lotus pose before bringing the forward bending aspect into the pose.

Cautions:
Do not practice if you are pregnant, have lumbar disc injury or pain or you are recovering from knee or hip replacement surgery.

Progressing in the Pose:
You can reach the left arm across the mid-line and hold the outer edge of the right foot, trying to reach behind the back with the right arm, hooking the hand around the left thigh.

Benefits:
Over time and with practice, this pose will eventually become a relaxing pose, cooling and quieting the mind and nervous system.

Downward Facing Dog Pose

2009-04-16T21:38:00.005-05:00

Adho Mukha Svanasana

Getting Into the Pose
Begin on hands and knees, toes tucked. Palms and fingers spread, wrists positioned under shoulders. Fingers face forward. Lift knees and raise hips to ceiling. Folding at hips, bring head, torso and hips in straight line.

Being in the Pose
Draw the kneecaps up to firm the legs and move the tops of the thighs back. Allow the inner knees to move back and the back thighs to spread. Deepen the crease at the hip fold. Allow the belly button to draw close to the spine to avoid over-swaying the low back. To stretch, reach the heels more towards the floor without rounding the back.

Push into ball mounts of index fingers. To set the shoulders, bend the elbows out, draw inner elbows towards each other as if holding a beach ball then straighten arms by lifting forearms away from the floor while maintaining a broad back and long neck. Keep the biceps turning toward the ceiling as the triceps turn down toward the floor. Try to keep the shoulder blades well onto the back without allowing them to “wing” out, as they move down the back and away from the head. Continue to lengthen the spine.

Modifications, Cautions and Progressing in the Pose
Modifications:
It is common to try to reach the heels to the floor. If your hamstrings are tight, that action will pull the spine out of alignment and round the back so work on that sparingly until the hamstrings lengthen over time. Begin by holding the pose for one full breath and work your way up to 5, then 10 breaths. If your wrists ache, try supporting under the heel of the hand with some height, like the rolled-up top of your mat.

Cautions:
Avoid pose if you are in active recovery from any shoulder surgery. Pregnant women typically avoid downward dog beginning early in their pregnancy. Feeling dizzy or faint or breathless may indicate a more complex health issue. Consult your physician if those feelings persist. Practice moderately if eye-pressure is an issue.

Progressing in the Pose:
Once the pose becomes more natural feeling, begin working on extending the length of holding the pose. Once 5-8 minutes can be achieved, you’re ready for headstand. Downward dog is an excellent overall pose which brings both length and strength to the upper and lower body.

Benefits:
Downward Dog offers a host of benefits to the body. It’s correct practice lengthens the spine, opens the ribs and lengthens the waist. It can strengthen and open the shoulders, arms and wrists. Correctly practiced, it can stretch the hamstrings and calf muscles. Correctly practiced, it can assist in strengthening the deep core muscles if the lower abdomen maintains a gentle firmness and lift. It’s partially inverted nature can bring fresh blood to the face and brain, refreshing both.

Maricyasana III

2009-04-16T13:50:00.003-05:00

Getting Into the Pose
Begin in dandasana. Bend left knee. Place left foot on floor. Inhale, lengthen inner body as you lift the right arm. Exhale - bring upper right arm around outside of left knee, wrapping the forearm around the back. Use it to clasp the left wrist or hand behind the back.

Being in the Pose
Keep bent legged foot to outside of sitting bone. This will assist the proper hip opening. Keep sternum lifted. Be sure to keep the spine perpendicular to the floor. Keep both sides of the ribcage equally long. Entwining the arms will deeply internally rotate both arms.

Modifications, Cautions and Progressing in the Pose
Modifications:
When learning the pose, it is not necessary to entwine the arms. Instead, as you exhale and twist to the right, anchor the left elbow to the outside of the right knee. Alternately, if that is too difficult, use the left elbow to hook the right knee or, even easier, hold the right knee with the left hand. Elevate the hips with a folded blanket. The left hand can be on the floor directly behind the left hip for support.

Cautions:
Keep the twisting action in the ribcage, upper chest and head. Be sure to turn the head last.

Progressing in the Pose:
Coming into the full expression of the pose should be considered progression enough.

Benefits:
All the benefits of twisting are provided by this pose. That includes maintaining a supple spine, massaging the nerves that run through the spinal column, realigning the spinal vertebrae and providing a deep massage for the soft tissue and internal organs of the abdomen. In addition, the straight leg gets a stretch to the hamstring.

Hand Stand

2009-04-13T15:05:00.006-05:00

Adho Mukha Vrksasana

(Downward Facing Tree Pose)

From standing, fold forward and place the palms on the floor shoulder width apart. Lift one leg as high as possible. With the smallest jump, push off from the supporting leg and left it to join the other. Work forearms in internal rotation to ground ball mounts of index fingers. Move inner edges of shoulders back, deepening armpits. Keep shoulders toward back body. Move inner forearms towards wall. Lift chest. Move tailbone towards heels, heels towards ceiling.