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strike a pose yoga

Twists

Twists or revolved (parivrtta) yoga poses can be practiced: standing, seated, reclined (supta) and inverted. Twisting poses help keep the spine healthy by squeezing and rehydrating the spongey disks between the vertebrae which tend to get compressed with age. Twists help to balance energy and relax the nervous system. BENEFITS balances mood & energy grounding & […]

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strike a pose yoga

janu sirsasana

[JAH-new shear-SHAHS-anna] head-to-knee pose  BENEFITS restorative re-energizes the body aids digestion: stretches ascending and descending colon MUSCLES spinal extensors latissimus dorsi hamstrings gastrocnemius soleus PREP POSES dandasana paschimottanasana baddha konasana upavista konasana supta padangustasana uttanasana prasarita padottanasana vrksasana COUNTER POSES apanasana setu bandhasana PROCEED WITH CAUTION Listen to your body. Pushing body beyond healthy limits […]

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strike a pose

supta padangustasana

reclining hand-to-big-toe pose BENEFITS: stretches & tones hamstrings strengthens abdominal muscles increases circulation in digestive system prepares body for sitting, kneeling & standing postures MODIFICATIONS: Tight hamstrings?  Use a yoga strap looped around the instep of the foot of your lifted leg. Restorative: Practice pose with hips at a doorframe with 1 leg in the hall […]

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strike a pose yoga

eka pada raja kapotasana

one-legged pigeon BENEFITS hip-opener lengthens spine opens shoulders releases tension in the hips quiets mind to prepare for meditation MUSCLES external oblique gluteus maximus  illiacus quadriceps pectoralis major psoas major rectus abdominus serratus anterior spinal extensors tensor fasciae latae triceps brachii NOW is the time for yoga! Yoga Sutra 1.1 PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon […]

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hanumanasana

monkey pose; split [hw-new-mahn AHS-anna] MUSCLES: gastrocnemius * hamstrings * rectus femoris * sartorius * pectineus * tensor fasciae latae * adductor longus * gracilis * gluteus maximus  * psoas major * pectoralis major PREP POSES:  anjaneyasana * arda uttanasana * ashta chandrasana * bhujangasana * eka pada raj kapotanasana * janu sirsasana * parsvottanasana * supta […]

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strike a pose yoga

trikonasana

triangle pose MUSCLES triceps brachii internal oblique gluteus medius tensor fasciae latae piriformis sartorius VARIATIONS BADDHA (bound) TRIKONASANA: opens chest & shoulders. Strengthens legs. Lengthens your sides PARIVRTTA (revolved) TRIKONASANA: increases flexibility & strengthens hamstrings NOW is the time for yoga! Yoga Sutra 1.1 PRACTICE CHILLASANA VIDEO LINK:  Stay tuned..coming soon to YouTube. Subscribe to our newsletter to get updates. RESOURCES Ashtanga Yoga: […]

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strike a pose yoga

vrksasana

[vrik-SHAHS-anna] tree pose BENEFITS grounding centering improves balance, focus & concentration increases stability increases flexibility in hips & groin strengthens leg muscles MODIFICATIONS Trouble balancing?   Use wall for support  Keep toes touching the floor PROCEED WITH CAUTION Do not turn out the foot on the standing & supporting leg because this will misalign the supporting […]

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strike a pose yoga

utthita hasta padangustasana

extended hand-toe pose BENEFITS balance develops focus & confidence improves flexibility in hips lengthens leg muscles strengthens feet, ankles, legs, hips & core muscles stabilizes ankles MODIFICATIONS Tight hips or hamstrings? Loop a strap around the instep of the foot of the lifted leg & hold it in the hand on the same side. Bend the knee of […]

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strike a pose yoga

salamba sarvangasana

supported shoulderstand MUSCLES levator scapulae rhombiods trapezius infraspinatus deltoid triceps brachii splenius capitis & splenius cervicis PROCEED WITH CAUTION Contraindications acute glaucoma avoid all inversions  Adverse Events Adverse events associated with this pose have been reported vertebral artery occlusion NOW is the time for yoga! Yoga Sutra 1.1 PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon to YouTube.  Subscribe […]

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strike a pose yoga

adho mukha vrksasana

handstand BENEFITS energizing builds confidence builds attention & focus shifts perspective strengthens upper body reverses effects of gravity on spine  PREP POSES adho mukha svanasana  bidalasana chaturanga dandasana garudasana gomukhasana navasana phalakasana pincha mayurasana salamba sirsasana shishulasana tadasana urdhva dhanurasana urdhva hastasana urdhva mukha svanasana vasistasana standing splits uttitha hasta padangustasana 3-legged dog COUNTER POSES […]