Thoughts Provoked On Breathing
Kneel, stretching R leg out to side, place R foot in line with L knee, turn the R foot sideways, leg straight. Inhale, opening arms out to the side, exhale as you move R arm down toward R leg. You can rest the hand on the shin, R ear rests on R shoulder, and L [...]
Read more Parighasana-Gate Pose
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From Down Dog, bend the elbows, pressing them inward until they line up under the shoulders, spread fingers wide, releasing energy. Keep back long, lifting tail bone, pressing heels down, breathe into the back, shoulder blades lengthen toward tail bone, head is between upper arms, not touching floor. Feel the joy of diving into secret [...]
Read more Dolphin & Dolphin Kick up to Pincha Mayurasana
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This is a pose easy for those with open hips. It’s a killer accomplishment for those without. It’s a simple pose of sitting and breathing your desire to become more hip-open, and it’s helpful if you can sit on padding. Sit tall, bringing L foot under R thigh, outside hip line. Stack R leg on [...]
Read more Agnistambhasana-Fire Log Pose
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Asana Supta Virasana-Reclining Hero Pose. This is not a pose for the stiff kneed, bad back, or faint of heart. There’s a reason it’s named a hero. Begin on your knees, allowing hips to settle down between the feet. This is Virasana Pose. Keep knees as parallel and close to each other as you can, [...]
Read more Supta Virasana-Reclining Hero Pose
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The third of the Vira’s, or Power Poses, steps out on the R foot, lifts L leg, arms and torso up and over until the entire line of the body is a flat table top, hips even, L leg rotated inward, foot flexed, and standing leg strong. Keep neck part of back and do not lift [...]
Read more Virabadhrasana III-Strong Warrior Pose
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Lie on your stomach, if hip bones protrude, on a folded blanket, bend knees, bringing feet as close you can, reach back and grab the ankles. (If this is hard on your lower back, do one armed Bow, and support yourself by pressing down with other hand in front of chest.) Keep knees width of [...]
Read more Dhanurasana-Bow Pose
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There are many variations to the basic pose. The simplest version is to come onto all fours, hips over knees, shoulders over wrist. Lift L leg up and contracting the abs, bringing head down, pull L knee toward head. Another, more well known version is to extend L leg up and back behind, lifting chest [...]
Read more Vyaghrasana-Tiger Pose
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Come onto all fours, shoulders over wrists, hips over knees, and contract the belly, dropping the head and sacrum. You now look and feel like a stretching cat, hence the name. This pose is almost always done in conjunction with Bitilasana-Cow Pose. The Cat portion sucking belly in and up, the Cow portion dropping belly [...]
Read more Marjarasana-Cat Pose
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Asana: Mayurasana/Peacock. Not to be confused with Pincha Mayurasana/Tail feathers of the Peacock. This is a down and dirty pose, requiring as much trial, error and re-do as the Pincha Version. What is it about these graceful Birds that demand we grow tough and resilient through arms, legs and back? This Mayurasana begins on all [...]
Read more Mayurasana-Peacock Pose
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Like Cat-Cow on all fours, check that shoulders are over wrists, hips over knees, then walk hands out. Take a breath and on exhale, pull hips back toward the heels, toes turned under. Keep arms straight, extending fingers wide. Forehead to floor, neck long and relaxed, enjoy. Make puppy noises if you feel like laughing. [...]
Read more Uttana Shishosana-Extended Puppy Pose
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You can learn this pose in three stages, the last one looking like a tortoise with its limbs pulled in under its shell. It’s called Supta Kurmasana. Sit with legs extended, move them out beyond hip width, but not extended to sides. Bend knees, lifting them up, inhale, and on exhale extend torso forward, reaching [...]
Read more Kurmasana-Tortoise Pose
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Locust or grasshopper pose is seemingly simple, but requires, and increases back strength. Lie on stomach, if hip bones protrude, place blanket under hips and stomach. Rotate legs in, or parallel, as well as arms, extending them along side the torso. Inhale, lift torso and legs, extending feet, and head, but do not arc head [...]
Read more Salabhasana-Locust Pose
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Asana/Pose: Dwi Pada Viparita Dandasana . This looks like a graceful bridge or arc, as though the feet lowered out and away to the floor from Salamba Sirsasana/ headstand. Begin flat on back, placing palms under shoulders, fingers pointing to feet. Bring feet near hips, knees parallel. Exhale, straighten legs, and bear weight on the [...]
Read more Dwi Pada Viparita Dandasana-Two Footed Inversion Pose
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Asana: Dolphin. From Down Dog, bend the elbows, pressing them inward, under the shoulders, spread the fingers wide, releasing energy. Keep the back long, lifting tail bone high, pressing heels down, breathe into the back, shoulder blades lengthen toward tail bone, head is between upper arms, not touching floor. Feel the joy of diving into [...]
Read more Dolphin
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Take a large step forward on the R from Tadasana-Mountain Pose. turn L foot slightly out, keep R foot directly forward, lift arms to side, parallel to floor. Feet can either be aligned front heel to back instep, or if the hips are tight, allow legs to be hip width. On inhale lift torso and [...]
Read more Parivritta Janu Sirsasana-Revolved Triangle Pose
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This pose usually follows Salamba Sarvangasana, Shoulder Stand, although you can easily roll back into it from a seated position. If coming from Shoulder Stand, exhale and lower legs down toward the head, keeping torso as upright as possible. Do not take chin toward sternum, if anything, allow sternum to move toward chin. With toes [...]
Read more Halasana-Plow Pose
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Setting up a strong preparation is 90% of accomplishing a back bend. Lie on back, bring feet in as close to buttocks as possible, place them parallel, hip width. Put a block between them to keep that parallel mindfulness in place. Place hand 3-4 inches from ears, fingers toward feet, forearms perpendicular to floor if [...]
Read more Urdhva Dhanurasana-UpWard Bow or Wheel Pose
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Begin sitting with legs extended, or in Dandasana Pose, bend R knee, bringing foot to R hip, pressing foot strongly into the floor. keep L leg long and perfectly parallel. The tendency is to allow outer rotation. Inhaling, lengthen spine, on exhale twist and extend torso into R knee, so that you can wrap [...]
Read more Marichyasana III-Pose to Sage Marichi
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These poses are almost always done in conjunction- Cat Cow Asana, and is a gentle opening warm up for the day, or a class. Come to hands and knees, with knees below hips, and wrists under shoulders. Head is part of the spine and moves with it, not separate from. Don’t let shoulder blades sink [...]
Read more Bitilasana-Cow Pose & Marjaryasana-Cat Pose
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