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Backbends

Backbends are thought to be beneficial for counteracting symptoms of depression due to the opening of the chest which counteracts the tendency for the shoulders & chest to collapse downward. Chest expansion allows more oxygen to flow in to the lungs for deeper breathing. Backbends are associated with changes in ANS activity: increased vagal tone & slower heart rate.

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halasana

plow pose  MUSCLES: soleus * gastrocnemius * hamstrings * trapezius * triceps brachii * spinal extensors PREP POSES: adho mukha svanasana  * arda uttanasana * bidalasana * dandasana * prasarita padottanasana c * salamba sarvangasana * setu bandhasana * uttanasana COUNTER POSES: adho mukha svanasana * matsyendrasana * savasana * viparita karani PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon to YouTube. Subscribe…

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Research: Yoga & cancer

Patients undergoing radiotherapy who practiced a 60 minute yoga class 3 time per week for 6 weeks experienced: reduced cortisol levels improved physical functioning less fatigue (Chandwani, 2014) Cancer survivors who practiced 12 weeks of Hatha yoga for 90 minutes 2x’s a week experienced: improved sleep reduced inflammation (Kiecolt-Glaser 2014) After 7-weeks of yoga, cancer survivors experienced: reduced mood disturbance &…

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urdvha danurasana

 wheel pose backbend    MUSCLES: hamstrings * quadriceps * gluteus maximus * psoas major * illiacus * rectus abdominus * deltoid * triceps brachii * anconeus PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon to YouTube. Subscribe to our newsletter to get updates. SIGN UP for a class or workshop today! RESOURCES Ashtanga Yoga: The Practice Manual ~David Swenson Yoga Anatomy ~Leslie Kaminoff &…

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salabhasana

 locust pose increases flexibility & strengthens the arms, chest, shoulders & back * opens chest * increases lung capacity MUSCLES: soleus * hamstrings * gluteus maximus  * serratus anterior * erector spinae * deltoid * triceps brachii PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon to YouTube. Subscribe to our newsletter to get updates. SIGN UP for a class or workshop today! RESOURCES Ashtanga…

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dhanurasana

 bow pose  MUSCLES: semitendinosus * semimembranosus) * adductor magnus * gluteus maximus * pectoralis minor * deltiod * flexor carpi radialis * flexor carpi ulnaris * palmaris longus * pronator teres PREP POSES: adho mukha svanasana * ashta chandrasana * bhujangasana * bidalasana * pursvottansana * salambhasana a/c * setu bandhasana * urdhva mukha svanasana *…

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Hip-openers

Between work & commuting to work, many of us sit for several hours a day. Depression & stress can exacerbate the effects of sitting because our bodies naturally contract & curl inward to protect our vital organs like in the fetal position. A sedentary lifestyle & emotional state can lead to an imbalance & tightness in our hips: shortened hip flexor’s, weakened hip extensors & overworked hamstrings.

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No pain in the asanas allowed!

With the increase in popularity of yoga and more people practicing there has also been an increase in reported injuries in the US. Case reports of yoga injuries in the media can cause the aspiring yogi or healthcare provider to be concerned about the safety of yoga. Yes, while yoga-associated injuries have occurred few have led to discontinuation of yoga practice. The purpose of this article is to help you understand the common causes of injuries and offer 10 ways to minimize risk while maximizing the benefits of yoga.

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