Utkatasana – Awkward Pose: - 3rd part – Monday Jan 28, 2013
Utkatasana is part of the warm up series specifically because it uses so much of the body. All the large and small muscle groups in the arms, legs, and torso and working. But focus is also tested. In this third part of the posture, focus on contracting only those muscles needed to hold you in the posture.
TIP: Check that your tongue isn’t pressing against the roof of your mouth or that your teeth are not clenching tightly. Keep the muscles in the face and jaw relaxing, even as leg and arm muscles contract; learning to do two things at once.
Utkatasana – Awkward Pose: - 2nd part – Monday Jan 21, 2013
Bikram tells us “Spine Straight Position” in this part of the posture. Of course it is easier said then done. It is very common for beginners to tilt the body forward since they are only concentrating on the lower leg muscles and simply trying to balance on their toes. Keeping a straight spine requires a lot of core abdominal strength.
TIP: Keep your stomach sucked in through the whole pose and think also about keeping shoulders over hips.
Utkatasana – Awkward Pose – 1st part – Monday Jan 14, 2013
The position of the feet is important in this posture and care should be taken in setting their alignment. Your feet need to be six inches apart at the toes AND heels. The heels should be invisible behind the toes in the mirror. Both feet need to remain flat on the floor with weight in the heels.
TIP: Make sure the distance between your feet is never wider than your hips and keep them in the correct position even when moving into and out of the pose, being careful not to let the heels slide in toward one another, creating a V shape.
Pada-Hastasana – Hands to Feet Pose – Monday, December 31, 2012
An early opportunity to stretch the big leg muscles and prepare you for the deeper stretches to come; make sure you keep the knees pushing back, trying to lock them until you feel the muscles fully stretched and then stay at the edge of your flexibility throughout the pose.
TIP: Use the freestyle warm-up time just before the posture starts to generate a little warmth in the legs by moving the knees back to lock one at a time in a quick two-step march, moving the hips at the same time with the feet flat on the floor.
Backward Bending – Monday December 17, 2012
Backward bending can be somewhat frightening and it is very common to tense up the neck and shoulders. This is a self-preservation reflex that happens if you move too quickly as your body assumes you are falling backward and it is trying to protect your head, but is counterproductive in trying to achieve your deepest posture. Rather, try to keep the neck muscles relaxed as much as possible
TIP: Don’t move too quickly as this tends to stimulate reflexive tensing and focusing on steady breathing as this calms the nervous system.
Ardha-Chandrasana – Half Moon Pose – Monday Dec 10, 2012
This is the first spinal stretch of the class and the body is not yet warmed up and so be careful to keep the correct form; Elbows and knees locked, hips and shoulders parallel to the front mirror.
TIP: Never try to impress anyone, forcing depth over alignment.
Pranayama – Deep Breathing – Monday Nov. 3, 2012
This is an audible breathing exercise with several important functions. Not only does it warm up the neck and shoulder muscles but it warms up the lungs as well. This helps them expand and stretch, which enables your lungs to function at their maximum capacity, which in turn, helps to rapidly oxygenate the blood.
TIP: Don’t be afraid to make some noise. Make sure you force the air out on the exhalation with a loud H-A (ha) sound, and inhale with a vibration and slight snoring sound at the back of the throat.
Final Savasana – Monday November 26, 2012
One of the most important things you do in the room. Final Savasana is your last chance to practice stilling your mind on command in order to fully rest your body. It allows your body systems to achieve a ‘resting’ state, where the healing process is most effective.
TIP: Although images may constantly flick through your mind, try not to be distracted by them or to dwell on them. Nothing that arises in your brain is as important, this moment, as resting; so keep as still and blank a mind as possible.
Kapalbhati in Vajrasana – Blowing in Firm Pose – Monday November 19, 2012
A common mistake made in this final breathing exercise is the forcing of the abdomen forward on the exhalation. In other words, contracting the muscles first inward (bringing the belly button to the spine) then pushing the abdominal muscles outward, bulging the belly outward. Instead there is a simple contraction inward, then a release, with each new contraction starting from a resting position.
TIP: As a beginner a repeated reminder/mantra might be helpful. IN IN IN…. reminding yourself to only focus on the contraction; then letting go.
Ardha-Matsyendrasana – Spine Twisting Pose – Monday Nov 5, 2012
As a beginner, one arm is run down the length of your body, fingers pressing down or palm flat on the floor. Keep your fingers facing away from you. Push down to gain length in your spine.
TIP: Keep your wrist as close to your body as possible. Eventually you will be able to lift the hand off the floor and reach around for the inside of the thigh, giving you more leverage to twist.
Paschimothanasana – Stretching Pose – Monday October 29, 2012
As you advance in this posture you will be able to get your stomach onto your thighs without compromising the straightness of the spine. When this happens you can start to bend the elbows towards the floor as you pull on the toes.
TIP: Bend your elbows only when you can lock your knees.
Janushirasana – Head to Knee – Monday October 22, 2012
This posture almost a seated version of Standing Head to Knee Pose, but without the concerns of balance. Your progress in the standing version should be reflected here.
TIP: If you have mastered the third phase of the standing version and your elbows are dropping below your calf muscles; in the seated version your elbows should be touching the floor and hugging your calf muscle.
Sasangasana – Rabbit Pose – Monday October 1, 2012
The arms should be fully extended with the elbows locked out. This will help keep some of the body weight off the head and neck, putting it into the arms, as long as the heels are being tightly gripped.
TIP: Squeeze your legs tightly between both arms, rolling slightly forward onto the kneecaps.
Ustrasana – Camel Pose – Monday September 24, 2012
Fear of back bending often causes tension in the neck and shoulders. In order to protect your head when moving backwards, the body reflexively contracts neck and shoulder muscles. You must disarm this self-preservation mechanism by moving slowly, breathing steadily and intentionally relaxing these areas.
TIP: Tell yourself continually that this is an intentional back bend and that you are safe. In other words, Stay Calm!
Ardha Kurmasana - Half Tortoise – Monday September 17, 2012
A lot of abdominal strength is required to touch the forehead and pinkie fingers down onto the floor with control.
TIP: When exiting the posture, ensure the abdominal muscles are contracted and the abdominal wall is compressed. Do this first and then try lifting the pinkie fingers off the floor first.
Supta Vajrasana – Fixed Firm Pose – Monday September 10, 2012
This posture restricts the supply of blood into the legs, particularly at the knee and ankle joints. The rush of highly oxygenated blood coursing back through the legs and joints upon release is healing. These benefits are the same whether or not the whole upper body is resting on the floor.
TIP: Don’t be in rush. Stay seated upright, with the spine perpendicular to the floor, until you can feel your buttocks comfortably on the floor, heels touching the hips.
Dhanurasana – Bow Pose – Monday August 27, 2012
As in most of Bikram’s postures certain muscles are contracting while others are relaxing. In floor bow all muscles in the legs are engaged, while the upper back should be relaxed. Remember, you want your spine to bend, so try to allow the spine, including the neck to release.
TIP: Keep the shoulders particularly relaxed so that your strong legs can pull your arms back behind you.
Poorna-Salabhasana – Full Locust Pose – Monday July 16, 2012
Where the eyes go, so the head and body want to follow – you’re hard-wired that way, so take advantage and look up.
TIP: Remember to keep your eyes looking as far back as they can see and hold that glance for the entire posture.
Salabhasana – Locust Pose – Monday, July 9, 2012
During the double leg lift, the nearer you can draw your elbows together the more leverage you will have to get your legs off the floor.
TIP: Start by trying to work the forearm bones underneath the hip bones.
Bhugangasana – Cobra Pose – Monday July 2, 2012
This posture increases upper back flexibility and increases lower spine strength. It is important to keep everything from the bellybutton down contracted and pressing downward into the floor.
TIP: Clench your buttocks muscles tightly and make sure your toes never rise off the floor.
Savasana – Corpse Pose – Monday, June 25, 2012
Bikram’s Beginning Yoga classes are a 90 minute open eyed meditation. It is all too easy to close your eyes in Savasana a drift away missing your chance to practice sharpening your mental focus, quickly and while your physical systems are being tested.
TIP: Find a spot on the ceiling, somewhere just above you toes and train yourself to keep you eyes as still in Savasana as you are keeping the rest of you body.
Padagustasana – Toe Stand Pose – Monday June 11, 2012
This is the last balancing posture of the series. The standing leg must be locked fully during the descent into the posture and only when the fingertips touch the floor should the standing leg bend.
Among other things, this is a hip and knee opening posture. The hips are pressing forward while the bending leg knee is pressing back. Keep your tailbone tucked in.
TIP: Avoid arching your lower back outward to help keep the foot high upon the thigh; better to hold the foot a little longer and keep the pelvis tilted forward.
Dandayamana Bibhaktapada Janushirasana – Standing Separate Leg Head to Knee Pose – Monday May 28, 2012
The forehead and knee MUST touch in this posture. You may bend the knee as much as required to get the forehead onto the knee, but don’t bend the knee while you are still curling into the pose, even if you know you will need to bend it in order to touch the forehead. Come down as far as possible with your legs locked and then tuck the chin down a little more, only bending the knee at the last moment.
TIP: Come out of the posture with your legs locked. (As the knee bending to touch the forehead is the last thing that moves in the pose, it is the first thing to come back as you unwind the posture; reversing out of each posture the exact way you entered it.)
Trikanasana – Triange Pose – Monday May 21, 2012
In order to get the hips into the correct position, the bending knee needs to be lined up exactly over the ankle with the thigh parallel to the floor.
TIP: Check with your eyes that the bending leg is properly positioned. If not facing the mirror, make the effort, as a beginner, to bring your head forward, getting a good peek. Eventually you will be able to ‘feel’ when sitting in the correct position.
Dandayamana Bibhaktapada Paschimotthanasana – Standing Separate Leg Stretching Pose – Monday May 14, 2012
It is very easy to start gripping and contracting all your muscles groups in this posture, but relaxing and contracting in equal measure will help you achieve maximum expression.
TIP: Although the leg and arm muscles are contracted fully, try relaxing the muscle groups of the buttocks and hips.
Tulandandasana – Balancing Stick Pose – Monday May 7, 2012
The entire spine is supposed to be stretching in opposite directions in this posture; although very often practitioners have their necks curving downward as they mistakenly tuck their chin into their chest and stare at their toes. Try lifting the chin away from the chest a few inches, just enough so the neck is neutral and not curved up or down.
Garurasana – Eagle Pose - Monday, April 9, 2012
The higher you can bring one leg up and over the thigh of the other leg, the tighter you will be able to cross and squeeze the legs.
TIP: When you first bend both knees to crouch into the posture, try to keep the hips at their lowest point, without standing up when you initially lift you leg.
Utkatasana - Awkward Pose - Monday April 2, 2012
This posture tones muscles in the arms and shoulders as well as those of the legs. The arms should be held tight with the muscles contracted throughout all three parts of the posture; elbows and wrists locked.
TIP: For the arms to be parallel to the floor, keep the fingertips in line with the tops of the shoulders.
Pada-Hastasana – Hands to Feet Pose – Monday March 26, 2012
To stretch the spine from top to bottom requires lengthening the neck. Keeping the chin slightly tucked in helps ensure you are not holding your head up and creating a curve in the back of the neck.
TIP: Some part of the head should be touching some part of the legs: Nose to knees, forehead to chins and maybe someday top of the head on the top of the feet!
Backward Bending – Monday March 19th, 2012
Backbends can initially make you feel a little dizzy. It is tempting to close your eyes to combat those dizzy sensations, but it is important that you keep your eyes open; your head will automatically incline toward the direction you are looking.
TIP: Focus your eyes throughout, taking note of the furthest point behind you that you can see and challenge yourself to see a little further in the second set.
Ardha-Chandrasana – Half Moon Pose – Monday March 12, 2012
Have the elbows locked tight throughout the posture for correct alignment.
TIP: Ensure the heels of the hands are pressing firmly together and be sure you can always feel the ears/back of the head in contact with the biceps muscles.
HPranayama - Deep Breathing – Monday March 5, 2012
Warming up the neck and shoulder muscles is one of the benefits of this first movement of the series.
TIP: On the exhalation bring the shoulders forward, opening them at the back and spreading them around the body.
Final Savasana – Monday February 27, 2012
This is your body’s opportunity to absorb all the work of the previous 90 minutes; don’t miss it! Close your eyes, and once more, scan for tension, letting go as much as you can. Breathe deeply, slowly, and as much as possible, keep your mind clear.
TIP: Don’t always run out of the room. Try to look at your final Savasana as a well-earned reward and treat yourself to a few extra minutes at the end of class.
Kapalbhati in Vajrasana – Blowing in Firm Pose– Monday Feb 14, 2012
No Dizzy Gillespie lips or loud mouth noises are necessary in this posture. The lips are slightly parted and the noise emanating from the mouth is the natural passage of air, compelled outward by the force of your abdominal contraction.
TIP: Try not be moving the lips, jaw or cheeks to puff air in or out.
Ardha-Matsyendrasana – Spine Twisting Pose – Monday Feb 6, 2012
One arm is down your back, while the other is over the opposite knee. This arm, that reaches up and over, grips the knee and acts as a lever that helps drive the twist.
TIP: Make sure the elbow is locked and is pushing against the knee.
Paschimothanasana – Stretching Pose – Monday January 30, 2012
This posture presents your last and best opportunity to lengthen your spine. It requires every muscle, tendon and joint working together, including the flexing of the ankles; while engaging arm strength to pull the toes back.
TIP: Make sure the feet are pointed in the right direction – toward your face! Splay your feet, as if standing on the mirror, with the pinky toes flexing back as well.
Janushirasana – Head to Knee – Monday, January 23, 2012
In most other forms of athletics sitting in this position indicates a hamstring stretch. In Bikram’s series this is the final forward compression. The spine should be rounding with the forhead touching the knee as high along the hairline as possible.
TIP: Keeping the stomach pulled in tightly and the chin tucked down firmly throughout will maximize the curvature of the spine.
Sasangasana – Rabbit Pose – Monday January 16, 2011
The grip is tricky when sitting upright in the set up to the posture. Thumbs are outside, fingers inside. Pulling is essential to getting the tightest possible compression. A common mistake is to release the grip before exiting; adjusting the towel while in uncurling in preparation for Savasana.
TIP: Keep pulling the heels throughout the posture, especially during the exit, resisting the urge to adjust the towel before you are fully upright.
Ustrasana – Camel Pose – Monday January 9, 2012
This posture stretches, among other things, the muscles in the throat and neck. Keep the head relaxing back and let gravity and the weight of your head, work together to deepen the stretch.
TIP: Have the teeth and lips lightly touching.
Ardha Kurmasana - Half Tortoise Pose – Monday January 2, 2012
Having the spine long and stretching is the heart of this posture. Keeping the neck tucked into the chest even slightly curves the neck.
TIP: Draw the chin away from the chest and have the tip of the nose, just flirting with the floor.
Supta Vajrasana – Fixed Firm Pose – Monday December 19, 2011
The chest, rib cage and abdomen are lifting off the floor into the air, while the shoulder and hip girdle are resting on the floor. Lifting the chest as high as possible to the ceiling increases the medical benefits of this posture.
TIP: Make sure you cannot feel the floor against the middle part of your back. Creating a human bridge is essential to this posture in its fullest expression.
Dhanurasana – Bow Pose – Monday December 12, 2011
This posture is slightly longer than the three previous postures in the cobra series. To reach the fullest expression, it is best not to go immediately to the edge of your flexibility but rather evolve into the posture using your breathe.
TIP: Go slowly and thoughtfully. When the posture is nearly at it’s end, give one final further burst upward, before allowing yourself to relax down.
Poorna-Salabhasana – Full Locust Pose – Monday December 5, 2011
Teachers agree that more than any other posture, this is the one practitioners tend to hold their breath in. Bikram recommends 80/20 breathing here. Filling the lungs deeply as you lift your body off the floor and then shallow, rapid breath; releasing little sips of air with each sip.
TIP: Focus on your breath more than your depth. Don’t starve you muscles of oxygen at the moment they need it most!
Salabhasana – Locust Pose – Monday November 28, 2011
The third section of this posture, when both legs lift off the floor, strengthens the muscles in the upper back.
TIP: Face, shoulders, chest and arms should all be pressing into the floor, trying to bring as much body weight as far forward as possible
Salabhasana – Locust Pose - Monday November 14, 2011
In the single leg lift portion of this posture, the stationary leg will reflexively contract to assist the rising leg. Bikram tells us to relax the muscles of the stationary leg while contracting the muscles lifting leg.
TIP: Focus your attention on identifying and engaging just those muscles in the lifting leg. Keep the toes of the stationary leg on the floor but avoid pressing them pressing them into the floor, in order to keep that leg relaxing.
Bhugangasana – Cobra Pose – Monday October 31, 2011
As you stretch your elbows down towards your hips, your trapezius muscles should become visible to the teacher. They are not visible to you though, as your eyes are stretching up to the ceiling!
TIP: Identify a point on the ceiling or back wall in the first set and try to see a little further back in the second set.
Pavanamuktasana – Wind Removing Pose – Monday October 24, 2011
Post Triangle, Tree and Toe Stand, this is an important hip opening posture and a wonderful opportunity to gain further hip flexibility; keeping the joint lubricated and healthy. Pull the knee out a little, completely avoiding the rib cage.
TIP: Make sure you pull to very edge of your flexibility, in other words, until you feel a pinch in your hip joint.
Sit-Up – Monday October 17, 2010
It is all too easy to fling your arms forward and let your heels jump off the floor slightly, using rather more momentum than abdominal strength.
TIP: Try keeping the arms with the head continually and never let the heels come away from the floor.
Savasana – Corpse Pose – Monday October 3, 2011
Although this is a relaxing pose, it is not meant to be break time. There is a strict form for this, as in every other posture. Head to the mirrors, back on the floor, feet toward the back wall, eyes open, heels touch, toes fall aside, palms facing up, arms close to the body.
TIP: Practice getting into Savasana as quickly as possible, without making a habit of having a water break, perfecting the arrangement of your mat & towel, wiping off, etc.
Padagustasana – Toe Stand Pose – Monday September 26, 2011
Like Tree pose, Toe Stand is a hip opening posture. Before entry into the posture both hips are contracted forward while the knee of the bending leg is pushing down and back, with the goal of having two knees in one line.
TIP: When seated hip to heel, have a peek in the mirror to ‘measure’ your knees; working to get both knees aligned, parallel to the floor.
Tadasana – Tree Pose – Monday July 25, 2011
Every practitioner enjoys tree pose in its fullest expression, with hands in Namaskar. Be certain you are not bringing up the hands too soon, ignoring hip and shoulder alignment.
TIP: Ensure you are not on automatic pilot; be tuned in to the instructions. Use the mirror and don’t let go of the foot you are holding until the teacher tells you to and both shoulders and hips are in one straight line.
Dandayamana Bibhaktapada Janushirasana – Standing Separate Leg Head to Knee Pose – Monday July 18, 2011
This posture involves a deep front side compression, stimulating the endocrine system. The spine should be rounded not flat.
TIP: Keep your chin tucked in hard and your eyes glued onto your stomach; compressing the thyroid gland.
Trikanasana – Triangle Pose – Monday July 11, 2011
All the muscle groups need to be active in this, the master posture of the standing series. Very often concentration is so focused on the big muscles of the legs and arms that those in the neck are neglected and the head hangs back at an awkward angle. Ensure your neck muscles are fully engaged, doing their fair share of the work.
TIP: Have the chin tucked in slightly and actually touching the shoulder, close to the armpit.
Dandayamana Bibhaktapada Paschimotthanasana – Standing Separate Leg Stretching Pose – Monday July 4, 2011
The knees must be locked in this posture, but avoiding pushing them so far back, that the body weight is fully on the heels, bowing the legs backward like a banana.
TIP: Keep as much weight forward onto the balls of the feet as possible; pressing the big toes down into the floor.
YOGA HOLIDAY IN PORTUGAL - Monday June 27, 2011
It is very important to commune with your fellow yogis.
TIP: Be sure to enroll in sohot’s next yoga holiday!
Tulandandasana – Balancing Stick Pose – Monday June 20, 2011
In its fullest expression, the arms, head, body & one leg, are perfectly parallel to the floor, forming a capital letter T. It is common to see a slight slant in the whole body, which comes from an upward rotation of one hip.
TIP: Drop the hip of the lifted leg down towards the floor a couple of inches to achieve the best possible alignment.
Dandayamana Dhanurasana – Standing Bow Pulling Pose – Monday June, 13, 2011
Tremendous concentration is required in all balancing postures.
TIP: Keep the eyes ahead, steady and focused on one point throughout the posture. Never look down at the floor.
Dandayamana Janushirasana – Standing Head to Knee Pose – Monday June 6, 2011
This posture is one of the longest in the series. It involves a protracted forward bend. The abdominal muscles must obviously be contracted (by pulling the belly button into the spine), but engaging all of the abdominal muscles will further protect your lower back.
TIP: Keep the abdominal muscles contracted AND the abdominal wall compressed (with a bearing down type pressure).
Garurasana – Eagle Pose – Monday, May 30, 2011
This posture is excellent for helping open and stretch back muscles as well as opening all the joints in the body.
TIP: Constantly pull the elbows toward the floor, working the tips of the fingers below the nose.
Utkatasana – Awkward Pose: - 3rd part – Monday May 23, 2011
This pose obviously builds tremendous strength in the major muscle groups of the arms and legs, but it also tones abdominals and back muscles. Keeping the stomach pulled in hard and the spine straight are the keys to developing those areas.
TIP: Keep the chest lifted and the shoulders directly over the hips; spine perfectly straight.
Utkatasana – Awkward Pose: - 2nd part – Monday May 16, 2011
This part of the posture is tremendous for building strength in the leg muscles. Come up as high on your toes as possible. Increased flexibility in the toe joints will develop with regular practice.
TIP: Concentrate on pressing down on the balls of the feet, while pressing the heels toward the mirror.
Utkatasana – Awkward Pose – 1st part. Monday May 9, 2011
Sitting the hips down low (as if sitting in a chair) with both feet pressing flat into the floor is awkward indeed, but work till the underside of the thighs are parallel to the floor.
TIP: Press all your body weight into you heels, while bending the knees as deeply as possible.
Pada-Hastasana – Hands to Feet Pose – Monday, May 2, 2011
The palm of the hand must grip and cup the heel fully, with the thumbs alongside the hands tightly. You are stepping on all five fingers of each hand.
TIP: Do not crush your fingertips with the full weight of your body. Bring your body weight more forward onto the balls of the foot.
Backward Bending - Monday April 25, 2011
Backbends can initially make you feel a little dizzy. It is tempting to close your eyes to combat those dizzy sensations, but it is important that you keep your eyes open; your head will automatically incline toward the direction you are looking.
TIP: Focus your eyes throughout, taking note of the furthest point behind you that you can see and challenge yourself to see a little further in the second set.
Ardha-Chandrasana – Half Moon Pose – Monday April 18, 2011
As muscles tire it is common to collapse forward toward the mirror, in this posture.
TIP: Keep lifting the tilting the chest up toward the ceiling, keeping the stomach in tight.
Pranayama – Deep Breathing – Monday April 11, 2011
You are training your lungs to breath slowly and deeply, taking 6 full seconds on the inhale and 6 full seconds on the exhale. The movement of your arms and head should synchronize with the breath.
TIP: During the inhalation, if you are looking at yourself in the mirror and your head is still –waiting- for your arms/elbows to reach their highest point, you have moved your head too quickly. Slow down the movement of the head, aiming for fluid synchronization.
Kapalbhati in Vajrasana – Blowing in Firm Pose – Monday April 4, 2011
In this final breathing exercise you are isolating and contracting your abdominal muscles. Your spine needs to be perfectly straight to give them enough room.
TIP: Keep your hands on your knees with your elbows locked, so your locked arms assist in keeping your spine upright.
Ardha-Matsyendrasana – Spine Twisting Pose - Monday March 28, 2011
Twist, twist, twist, but not just with your spine. Use your shoulders, chin and eyes, everything moving around behind you.
TIP: Try to get your shoulders parallel to the back wall and then front mirror, keeping your eyes focused on the furthest point behind you.
Paschimothanasana – Stretching Pose - Monday March 21, 2011
Although you are stretching forward as if to touch your forehead onto your toes, the stretch never compromises the straightness of the spine.
TIP: As a beginner, it is better to keep your head up, press the lower spine forward, working just to keep the spine long and straight.
Janushirasana – Head to Knee – Monday March 14, 2011
In this posture all ten fingers need to be interlocked underneath the foot – especially the thumbs. Everyone is capable of this since the knee can bend as much as needs be. Once the grip is tight, press the foot into your interlocked grip with as much pressure as the hands can hold without breaking the grip.
TIP: Pull the foot back with hands using arm and shoulder strength, but equally make sure you are flexing the foot at the ankle, ensuring every muscle is working toward your fullest expression of the posture.
Sasangasana – Rabbit Pose - Monday March 07, 2011
As a beginner the first thing felt in this posture is compression in the neck. Eventually the stretch should be felt down into the lumbar spine.
TIP: Keep a minimum of body weight on the head by pressing the knees down into the floor with intent, gripping at the heels tightly.
Ustrasana – Camel Pose - Monday February 28, 2011
As a beginner you may want to keep your hands placed at the small of your back for both sets. Until you have sufficient spine flexibility, grabbing for the heels often results in poor alignment.
TIP: In the set up of the posture, draw your elbows together behind your back, keeping continual pressure with the hands pushing the pelvis forward.
Ardha Kurmasana - Half Tortoise Pose - Monday February 14, 2011
Although this is a relaxing posture the arms, from shoulders to pinkies, must actively stretch forward. Keep your hands/palms pressing together in prayer position.
TIP: Lift your wrists up towards ceiling while the pinkies press down into the floor; this will help keep the forearms off the floor, in the air.
Dhanurasana – Bow Pose - Monday January 31rd, 2011
Wrists are meant to be as straight as possible, no bend at the wrist. This means you’re holding onto your feet with just the fingertips; thumb alongside the hand tight. Hands like hooks, it often feels as if you’re just about to lose the grip.
TIP: In the set up of the posture, flex your toes to make sure you can feel your pinky finger at the base of your flexing toes.
Poorna-Salabhasana – Full Locust Pose - Monday January 23rd, 2011
Lifting the body off the floor against gravity is quite taxing physically and mentally. The Heart rate increases and the mind struggles to adapt to what you’re asking your body to do. Trying to tighten up muscles after lift off can be difficult. (As a beginner it is difficult enough just remembering to breathe!)
TIP: A tight body is a light body so ensure your muscles are contracted maximally before take off. Example: Lift knee caps off the floor by engaging thigh muscles in the set up of the posture and ensure fingers are squeezing together, with the thumb alongside the hand.
Salabhasana – Locust Pose – Monday January 17th, 2011
The final section of this posture involves lifting both legs off the floor with both knees locked. Shoulders, arms and hands play a vital role in levering the legs off the floor.
TIP: Be sure you are pressing the hands vigorously into the floor with palms flat (no cupping hands) and the fingers spread wide apart.
Bhugangasana – Cobra Pose - Monday January 10th, 2011
Arms and elbows should be touching the sides of the body throughout the posture, with the elbows stretching down towards the hips; arms forming a 90 degree angle. Rather than using your hands to press yourself up, use 100% back strength.
TIP: Occasionally try lifting your hands off the floor for a second to test the amount of weight you’re pressing into your hands.
Pavanamuktasana – Wind Removing Pose - Monday January 3, 2011
This is yet another posture that compresses the thyroid gland in the throat. The chin shoud be pressing against the chest as hard a possible throughout.
TIP: Keep the eyes steadily focused down on your body (at the cleavage or clavicle bone even!) as the head tends to stay in direction the eyes are focusing.