Dangling

I know what you're thinking...wait, this is a forward fold?!  When we practice yang yoga, which is the yoga most are familiar with, then you're right, it is!  We usually take this posture when we flow through our practice of warming the muscle. Forward Folds are also encouraged with straight legs.

Dangling is YIN YOGA.  This where we work the ligaments, joints and fascia.  We just hold postures, in a room that's not heated and practice stillness in our postures versus movement.  This version is not to stretch the hamstrings a lot, but rather to release the low back.  If the legs are straight, it is a nice stretch for the hamstring, but there is some muscular effort needed.  If the knees are bent, it is a great strengthener for the thigh muscles and allows the back to release more fully.  - excerpts from "Complete Guide To Yin Yoga" by Bernie Clark

Dangling

• Stand, with feet hip-width apart.  Bend your knees and fold forward.  Clasp the elbows with opposite hands.
• Bend the knees more, and this will strengthen quads and release the back.
• Rest elbows against a table, chair, or on te thighs if it strains your back.
• Work up to holding this posture for 5 minutes.  Start with one minute.

Bend the knees a lot, and roll to standing, very slowly, with breath.

*Try balancing your weight forward a little on the toes, or back on the heels.  Very gently move and don't bounce.

*You're belly may rest on the thighs, if you're flexible.

Contraindictions:

• Avoid if you have high blood pressure. 
• Move slowly in and out of this posture if you have low blood pressure
• If you have a bad back, bend your knees a lot.  You may also rest your knees on your thighs.
• If you struggle with rounding your back: keep your back straight and bend the knees more.

A wonderful counter-pose to this posture is a squat/Malasana/Garland Pose

Snake Pose - Sarpasana

Snake Pose is an AWESOME shoulder opener.  It also opens the heart, expanding the front of the chest.  This pose also creates flexibility in the shoulder blades, which is crucial in most upper body yoga poses.

Snake Pose

• Lying on your tummy, slightly press the shoelaces of your feet into the mat with your feet barely apart.  Hands will be down by your side, palms up.  Breathe here for a few breaths.
• Slightly lift your forehead and the front part of your shoulders off the mat.  Firmly root your pelvis into the mat (use a blanket for your hips to prevent bruising).  Clasp your hands with ELBOWS BENT right above the tip of your tailbone (sacrum).  INHALE - Squeeze the shoulder blades together in the back, as if there was a pencil in your spine, and you were keeping it in place.  Bring the elbows in toward each other FIRST before straightening your arms -  * use a strap if you struggle with clasping your hands.
• Press the palms together and lift the chest higher off the mat while straightening your elbows.  Try lifting the feet or keeping them on the mat.

Yoga is all about creating space with just our breath (our first nutrient).  If we want more heart space (life), or open shoulders, wouldn't it require larger lungs?!  One sure way to improve our backbends is  finding our breath each day, elongating our inhales and exhales while linking movement is crucial.

Chair Pose - Utkatasana

Chair Pose is a form of a squat, that increases the strength in the feet, calves, quads and low back and with arms raised will strengthen the shoulders and neck as well.  

Chair Pose - Utkatasana

1. Bend your knees as if you're sitting back in a chair.  Send your sits bones back as if reaching for that chair.  Keep your knees from bending past the toes.
2. Keep your spine long and straight.  *If this is too much for you, sit back on the edge of a chair, or rest your hands on the back of a counter or chair.
3. Raise your arms, with palms facing each other, reaching your fingertips, to prevent bent elbows.  Keep your biceps in line with your ears and in a diagonal line with your hips & shoulders.
4. Ground down into your heels and grip with your toes.
5. Do not shrug the shoulders but keep plenty of space between ears and biceps, creating a square with your shoulders.

***An advanced variation of Chair Pose is seen below by drawing your chest closer to your thighs and knees, with arms reaching straight out in front of you. Keep the core engaged and sits bones reaching backward.

Warrior II - Virabhadrasana II

Warrior II is a powerful stance in which we open our hips, strengthening us from our foundation, being the feet all the way up to the neck.  This powerful stance that if practiced will enable us to find calm amidst our storms.  As we hold this posture, we find ourselves very aware of it's difficulty.  Tune into the breath, even counting the breath or attaching a color to our breath.  Find a focus point. Envision a beautiful lake and imagine the lake with it's crystal clear refection of the sky.  Distract the mind from the uncomfortable with breath and focus.  All else will melt away as you practice this posture.  Hold for at least 5 breaths.

Warrior II - Virabhadrasana II

1. Make sure your stance is wide. Turn your front foot facing forward(begin with left or right).  Take your back foot with toes angling forward slightly.
2. Take a look at your front knee.  Make sure it is over the ankle and you can see your toes.
3. Keep your shoulders in line with legs and torso, with your shoulder blades flat against the back.  Also ensure your shoulders are over your hips. Do not lean forward or backwards.
4. Keep your hips open, as if you're right up against a wall and you can feel both hip bones on the wall, chest flat against the wall.
5. Press into the outside of the back foot and ground down through the heel of the front foot.
6. Engage the thighs upward, so there is no sinking into the knees.

*hands on hips to begin is helpful in creating your foundation before raising the arms.  You may also keep your gaze forward looking right above your front hand or you may look forward of your torso, whichever helps your balance and neck.

One more tip that may help you as you practice yoga: Take pictures or use a mirror while you practice.  Often we think we are in the pose, and when we look at the picture, we find that we are bending a knee or that we are leaning forward or backwards too far.  Maybe our elbows are bent?  We see that and can use it to notify that part of our body when we visit the posture again.  It helps us to be aware of a part of our body we didn't notice before because our brains were consciously paying attention to something else.  In time, our sub conscious takes over and we don't have to consciously think about every aspect of this posture.  Our bodies will naturally go there.

Garland Pose - Malasana & Crow Pose - Bakasana

Arm Balances are one of the most challenging aspects of Yoga.  It is also one of the most rewarding!  There is nothing like finding yourself balancing your entire body weight on just your hands!  It boosts confidence and builds incredible strength.  Crow Pose - is one of the most commonly seen yoga poses.  It involves balance the inner knees on the backs of your triceps.  Sounds simple, right?!  It can be :)  Yoga is all about finding the balance point.  Yoga is also about mindfulness.  What does that mean?  Well, much of what we practice on our mats, is a direct reflection of how we practice life.  Our yoga practices are an opportunity to learn about ourselves, to grow, and to be strengthened in mind, body and spirit.  We are prepared for more difficult postures like Crow, when we practice Sun Salutations.  Sun Salutations are a wonderful way to implement mindfulness, focus, breath and strength.  Grab a notebook and jot down what enters your mind as you practice.  This is mindfulness - to be aware of what is happening in our minds.  Find the patterns of your mind and redirect the unhealthy patterns by focusing on breath.  If we aren't mindful, what may happen when we move into challenging postures is a tendency to "beat ourselves up", through thought and maybe even vocally.  Our bodies listen.  They obey.  It's in our subconscious to do so.  With this in mind (pun intended :), we move into Crow Pose!!

Garland Pose - Malasana - Low Squat

(pictured - top right)

1- Begin by standing.  Stand with feet a little wider than hips distance.  Turn your toes outward diagonally.  Keep tailbone tucked slightly and core engage.

2- Slowly begin lowering your hips down to the inside of your ankles.  KEEP YOUR FEET FLAT! If you're struggling with feet flat and you feel your heels lifting as you lower, step your feet wider, or place a folded blanket under your heels.

3- Bring palms together in prayer or namaste mudra.  Press the palms in and allow the triceps to press the inner thighs outward.  Try not to lean forward too much, although this will happen naturally.

**This pose is a wonderful leg strengthener and hip opener and is very helpful to take before moving into Crow Pose.  

***You may also place a block under your sits bones if you have trouble bending your knees this far down or feel that this compromises your balance too much.  You may still bring palms together with hands at heart center and open the hips, while sitting on the block.

Crow Pose - Bakasana

1- From Malasana (Garland Pose) - Place your hands down on your mat directly in front of you.  Keep your hands inside shoulder distance apart - as if you were moving into a plank position.  Keep your elbows inside your thighs and keep them tucked in ward, so the elbows don't splay outward.

2- Bring the inside of your knees as high up on the back of your triceps as possible, but KEEP YOUR HIPS LOW - not higher than your shoulders.

3-  Keep looking forward, and begin to rock forward. Squeeze your inner thighs and knees IN, almost like you're keep your elbows and triceps in and not allowing them to bow outward.

4-  As you slowly rock forward, you may feel your feet have some small lift.  If so, great!  If not, thats OK!  Stay in "mock crow" for as long as you're able.

*One of the most helpful things I learned was to not put my actual knee on the back of my triceps as this created a lot of bruising.

*Use your core - almost as if you are sucking a basketball into your belly button.  Your belly button being the vacuum.

*KEEP HIPS LOW. I began with my hips very high and I would face plant into the ground.  You are very low to the ground, gaze continually forward, never looking at your feet or at hands.

*The backs of your triceps act as a shelf, however, if you move into this pose with the idea that your arms and chest are doing all the work, then you will not learn this pose in a healthy way.  Draw energy up into the center of you, to your power source, the 3rd chakra or solar plexus.  It's called your core for a reason!  It is the center of you.  Also, engage your Mula Bandha (bandha = lock), by pulling in the parts of you that would sit on a bicycle seat.  This helps create an internal lock inside this core, enabling you to find more strength in this posture, rather than sinking into the palms, wrists and upper body.

Most of all -----  HAVE FUN!

The journey is the destination :)  Enjoy your journey!

Child's Pose - Balasana

Child's Pose is a common posture taken in Yoga.  I immediately think of being a child or of my children when I see this pose.  It's an amazing pose to take as it's an opportunity to come back to myself.  It can an incredibly calming posture!  In the beginning there were aspects of this posture that was difficult for me and sometimes finding comfort here was a challenge.  Do not worry if this happens to you.  I've found that children visit this pose all the time!  As we grow into adults, we get out of the habit of this.  Our bodies become tense, tight and full of tension and stress and our ability to fold ourselves into a little ball is foreign for a little while.  As we practice this, our spirits remember and we find peace.  So... in the beginning, this may be just fine for you, but if you struggle, take it slowly.  Rest in this posture with breath and mindful focus for as long as you're able before moving out of it slowly.

As I move into my practice, and even in life, I move outside my normal comfort zone and challenge myself.  I learn, grow, change, and become stronger.  However, like a long night of rejuvenating rest to recover and restore, Child's Pose calls me home.  It is an opportunity to come back to me, to reflect and turn inward to those things I've learned about myself from my adventure outside.  It's an opportunity to find my breath.  

“Home is where you go to find solace from the ever changing chaos, to find love within the confines of a heartless world, and to be reminded that no matter how far you wander, there will always be something waiting when you return.” 
― Kendal Rob

Child's Pose

** There are many variations, pictured a few I enjoy.  Feel free to move into the variation that calls to you.

1- From a tabletop position (hands and knees on mat).  Bring your knees to the *width of your mat, big toes touching.

2- Begin to draw your sits bones down toward your heels.  If you feel pain or discomfort, you may place a blanket behind the knees.  If you feel pain in your knees, kneel on a blanket or extra mat for relief.

3- Bring your forehead down to the mat, with hands extended out in front of you, palms down OR down by your sides, palms up.

4- Relax your jaw and neck.

5- Breathe.

*Variation - Keep your knees closer together as you sit back on your heels.

Dolphin Pose - Pincha Mayurasana Prep

This is a wonderful shoulder strengthener!  It also lengthens the hamstrings and opens the front part of the shoulder.  It releases the low back, if hips are drawn high and low belly engaged inward.

To enter this pose:
1- Begin on hands and knees.  Place forearms down on the ground with your hands extended out in front of you.

2- Make sure your palms are face down or in karate chop with the pinkie side of your hand down and thumbs pointing upward, to ensure writs stay in line with elbows and elbows in line with shoulders.

*Often when entering this posture our elbows like to move outward away from the body.  Make sure elbows are place on the ground right inside shoulder distance apart and wrists are right in line with elbows and hands don't move in toward each other.

3- Press into your toes, and straighten your legs.  If your legs don't straighten all the way, that's OK!  Allow your mind to focus on hips moving upward, as if someone were gently pulling your hips skyward, and pressing the hip bones down toward your heels.  Press into your heels.  Do not allow your back to round, so keep knees bent if need be to have a nice long straight spine.

4- Broaden the shoulders by allowing the crown of the head to melt down toward the mat, shoulders will move away from the ears, making them nice and square.

5- Hold this for 5 breaths.  You may play around with raising one heel up toward the sky, and then the other.

Supported Headstand - Sirsasana

One of the most exhilarating aspects of yoga for me has been my ability to conquer balance upside down.  Headstand was the first "scary" inversion I attempted to learn.  I will share with you some things I've learned over the last 18 months as I continue to learn Headstand :)

Supported Headstand - Sirsasana

• From hands and knees, come down to your forearms and hug your elbows with your hands.  This is how far apart your elbows should be and STAY as you move into headstand.
• Clasp your hands with the outside of the pinky fingers on the mat and the inside of your clasped hands, your palms, will be on the back side of your head.
• Place the crown of your head in that space prepared for it.  The crown of your head down on the mat (as if standing in Tadasana or Mountain Pose, with neck long, and chin slightly angled down).  
• As you engage your abdomen muscles or core, press into your toes, straightening your legs as much as you're able and come into a "headstand downdog".  At this point, you may feel a lot of pressure on the top of your head.  Press into your forearms, and allow the shoulders to square away from your ears, providing a solid base for you.  30-40% of your weight will be in your head - 30% in your core center - 30% in your legs.  
• Walk your toes in close to your face - bringing your hips high over your shoulders.  This requires some hamstring flexibility, so this may be difficult and thats ok!  Work with where you are and stop anywhere along the way!
• As your hips come over your shoulders, you may find some lift in the toes OR you lift one foot and tuck that knee into your chest. You may find some lift here.

NEVER kick into headstand!  Use a wall for support if needed. ***Stop anywhere along the way!

See Videos below - This will show you some ways to enter Headstand, finding lift, instead of kicking in.  It also provides some insight as to how to move away from the wall and tuck and roll out!  Remember, when your feet are extended up in the air, your balance will be harder!  The more you keep your knees bent, or legs extended wide, you may find some stability here.  One more tip - as you extend your legs - FLEX YOUR FEET!  This keeps the legs engaged and sends energy upward and not sinking into your head.  

This video shows tucked knees in and stag legs - bottom left box will show the struggle to want to kick into headstand if feet are too far away from face and hips are not over shoulders.

This video will show how to "tuck and roll" or fall out with soft surroundings :)

This video will show how to bring your feet wide.  This helps with those who struggle with hamstring flexibility.

Remember - This is your journey!  Take a look at my first headstand, and keep in time this took me diligent work.  Everyone learns their inversions in their own time. Don't compare as this will make the body feel as though it isn't "performing" for you and it will not feel safe and loved.  You want to love your body into these postures.  Allow your body to invite you in, when it's ready, not when you think it is.  

VIDEO - Classical Sun Salutations

Classical Sun Salutation - Surya Namskar

As you begin Yoga, the Classical Sun Salutations are simple and get the body warm.  It is also relatively easy for most.  As you begin these sun salutations, always remember to take extra breath if needed, and in time you will begin to attach breath with movement.  Also, remember to modify anywhere along the way.  I'll add those modifications in each picture explanation.  See Quick Tips below!

To Begin: Stand in Tadasana or Mountain Pose

INHALE: Reaching your arms up and over head

EXHALE: Bring hands in namaste to heart center.

CONTINUE EXHALE - Hinge at hips, engage core as you fold forward

Finish your exhale in Forward Fold - Beginners, please place hands on a block, or hands on shins/knees.

INHALE: step your left leg back.  You are now in a lunge.  Lift your heart forward and lower hips, so ankle, hips and shoulders are in a nice diagonal line.  Bring your gaze forward.  

CONTINUE YOUR INHALE: step your right leg back (you are now in a plank.)

EXHALE: Bring your knees to your mat

CONTINUE EXHALE: Bring chest and chin to the mat. (keep your elbows in at your side.  If you can't bring your chin to the mat, lower as best you can)

INHALE: Cobra Pose

EXHALE: Down Dog (from Cobra, move to your knees or if you have the strength, hips lead you to Down Dog (a reverse push up, AVOID hips sagging below the line of the shoulders)

INHALE: Step the LEFT foot forward - lift heart, engage right quad upward, lower hips slightly, gaze forward

EXHALE: Step the right foot forward to your Forward Fold

INHALE: Reaching arms wide to the sides of you and up to the sky

EXHALE: Bring hands to heart center in Anjali or Namaste Prayer hands at your heart.

A few quick tips about Classical Sun Salutations:

• First always begin seated tuning into your breath.  Begin Ujjayi breath before your practice.  This expands your lungs and prepares you to move fluidly with breath.
• If you linger in each of these postures, very worried about the exactness of it, your breath will be off.  That's ok.  However, I encourage you to work on a specific part of the sun salutation at any time without concern for anything but continuing to breathe deeply.  It takes time to fine tune your Sun Salutations, so in the beginning, it won't look like you want it to.  Let go of the perfection and just move.
• Memorize the movement with the breath, so you aren't shackled to these pictures and can move on your own.
• Once you have this memorized: close your eyes, if needed and just move with breath.

Do you sense a common theme?  Move with breath on your own.  Let go.  Breathe, and feel your body moving. Tune into you.  If pain happens, then adjust.  Grab a chair for balance.  Get up and move your foot forward.  It's ok to adjust for yourself!  Just don't stop.  Greet the Sun each day.  It will fill you and in time you will feel stronger.

Deepak Chopra said that if you do nothing else but Sun Salutations, it is all the workout you need.  It is a full body workout.  

Namaste

Mountain Pose - Tadasana

This posture is tough!  You will know you are doing it well, if you feel your entire body working.  Also, as you move about your day, be aware of how you stand.  This posture improves your posture dramatically as you practice it as often as you remember :)

Mountain Pose - Tadasana

• Feet sit bone distance apart (not hips width, in slightly more).
• Imagine energy flowing upward from the inner arch of your feet, up the shins and down the calves.
• Inner thigh energy flowing up and rotating outward.
• SLIGHTLY tuck the tailbone in and up. (naturally will engage your core)
• Front low ribs coming in toward each other, slightly
• open the heart space and relax shoulders
• lengthen the back of the neck as the crown of your head rises toward the sky.
• slightly tip the chin down.  Slightly!  :)
• Activate through the fingertips!

Shoulderstand - Salamba Sarvangasana

Shoulderstand is considered the Mother of all asanas!  The benefits for this pose are amazing!  There are several variations as shown above.  All of which provide the same benefits for you.

Shoulderstand Pose - Salamba Sarvangasana

1. Use of a mat or folded blanket (as shown in top right pic) under the shoulders is very beneficial and comfortable.  Anytime a blanket is used, it sends the message of safety to the mind and body, which is very important in making strides in your poses.  Please use props in your practice!
2. Begin by lying flat on your back - two options as you move into this posture
1. Option 1: Bent Knees - You may bend your knees and bring your heels in closer to the buttocks.  Keep your hands flat on the mat beside your hips, press into your hands as you draw your knees up and into your chest and over your head (as seen in bottom left pic).  Bring hands to hips for support.  Tuck your triceps underneath you, squeezing the elbows in toward each other.  Keep your core engaged the whole time!
2. Option 2: Straight Legs - Lying on your back with legs extended straight, hands palm down next to your hips.  Press your palms into the mat and engage your core as you draw your feet up and over your head, slowly and mindfully!  Bring your hands to your hips and tuck triceps underneath you.  You may clasp your hands, drawing shoulder blades together underneath you, or keep hands on hips. 
3. DO NOT MOVE YOUR HEAD FROM SIDE TO SIDE :)  This could literally break your neck.  Be very delicate as you move in and out of this position and don't forget to keep you Ujjayi breath strong!  The reasons and benefits will be listed below.

Beginner/Restorative - Legs Up The Wall Pose

A wonderful and calming version of Shoulderstand

• Lie on your back with a bolster or blanket rolled or folded under your hips.
• Bring hips in close to a wall and allow your legs to extend up the length of the wall.
• Arms may be on your belly or extended out beside you with the backs of the hands resting on another blanket (again, helping the body to feel safe and relax more readily)
• A set of blocks or another bolster or heavier pillow may be placed on top of the feet.  This is also very calming.

Advanced Shoulderstand Variations

• As hands are clasped underneath you, squeeze your shoulder blades together and keep the neck in a nice C curve.  Keep some weight even dispersed between neck and triceps.  This is your base, or where you're rooted.  Keep your Mula Bandha engaged here as you slowly move your legs in this position see below.  Squeeze inner thighs together and keep the entire body aware and engaged.

• While legs are extended above you, feel free to move your legs into a Lotus Position and bring the knees in close to your face.  Be very careful of the neck, by keeping some weight in the shoulders as you give your knees a hug. This is a very calming position, only when your body is ready for it and you have the strength, balance and flexibility. (see pic below)

Benefits of Shoulderstand

• Stretches shoulders and improves upper flexibility of your spine
• Improves digestion
• Uses your Jalandara Bandha which stimulates and cleanses your Thyroid
• Helps relieve symptoms of Menopause
• Flushes the lunges of mucous.
• Relieves stress and is quite calming.

Cautions

Do not practice this posture if you have the following conditions

• Pregnancy
• Heavy menstruation
• High Blood Pressure
• Eye or inner ear infection
• Extreme headache or migraine
• Diarrhea
• Neck or back problems

Always remember as you practice, to allow your body to move into postures safely, allowing your body to invite you there.  It isn't about the destination, its all about the journey - that is where we learn and grow the most...and in essence, the journey is the destination.  Love your body into postures.  It will respond to you :) Namaste 

Warrior I - Virabhadrasana I

When I began practicing yoga, the Warrior Variations were practiced every day.  Working on the deepest Ujjayi breath possible, and holding these postures or visiting them several times throughout my workout was crucial in building strength, endurance and balance.  If you are new to yoga, I suggest you add this posture in often.  You'll be amazed how quickly you find strength in this posture after consistent practice.

Virabhadrasana I (Warrior Pose I)

1. Begin in Tadasana (Mountain Pose) facing the front of your mat. Step your left foot back, about 4 to 5 feet behind you.
2. Keep your front foot pointing straight ahead and your back foot pointing to the front left corner of your mat.
3. Firmly anchor the back foot and roll the back thigh inward, creating space to drop your tailbone.
4. Bring hands to hips and point both hip points forward. Square the hips forward.  The left hip will want to roll out. Continue to ground down through the outside of the back, left foot.
5. Begin to bend your front knee toward a right angle. Keep your knee over the ankle.  As you move deeper into this, you may be able to balance a book on the front thigh.  If you cannot go that deep, you may need to adjust the foot to ensure the knee is over the ankle, coming out slightly to your comfort level.
6. Keep your hands on hips or angle them forward or right next to biceps, keep them actively engaged with palms facing each other.  Avoid back bending with hands facing backwards in this particular posture.

Extra Tips:

• Keep the back thigh actively engaged as well as inner thighs, to prevent the back knee from sagging down.  
• Back heel stays ground down.  Avoid lifting the heel. If you struggle with this, place a folded towel or blanket under that back heel.
• Avoid sinking into the knee joints, and engage everything up into your core center.
• Take a look at your knee and make sure it is not bowing in or swaying out.  If so, then this is a good indication that the joints are taking your weight.
• Tuck the tailbone SLIGHTLY in and up to avoid a low back bend here.
• Relax the shoulders away from your ears (avoid shrugged shoulders). Keep your back as straight as possible.
• Find a focus point - empty your mind and remember to breathe!

Benefits:

• Amazing TOTAL body strengthener!
• Stretches the front of the pelvis of the back thigh.  
• Strengthens and stretches the feet, ankles, shins, thighs, hip flexors and core.  
• This pose literally makes you feel like a Warrior!  Who wouldn't want that?!

Namaste!

Upward-Facing Dog Pose - Up Dog - Urdhva Mukha Svanasana

Upward-Facing Dog Pose - Up Dog

Urdhva Mukha Svanasana

• INHALE - Keep your hands directly under the shoulders.  Press your hands firmly into the mat as if you're pulling yourself forward. Straighten your arms, lifting your torso up, hips and legs will be slightly off of the floor.
• Keep your elbow crease facing forward, with the slightest bend in the elbow.
• Keep quads engaged, and the tops of the feet pressing into the mat.
• Slightly tuck the tailbone in and up.  Keep the buttocks firm but not super engaged.
• Roll the shoulder heads back, flattening the shoulder blades flat against your back.
• Open your heart space forward, creating a wide space along the collarbone from shoulder head to shoulder head...continue to focus on opening this space. 
• To keep the neck long and shoulders away from ears, keep your gaze forward and NEVER throw the head backward.  In time, you may look slightly upward, but must maintain a long neck.

Use of Props: Placing a block between the upper thighs, help to keep engagement more in the quads and not in the buttocks. 

***This is a deep back bend.  If you feel sharp pain in the low back, or the shoulders tend to roll forward, or if the hips are raised to high, please modify by taking Cobra Pose.

Benefits:

This is a heart opening posture.  All back bends are heart opening postures.  Take back bends on an inhale.  Heart Openers are heating to the body and may cause shortness of breath. They may make us feel vulnerable.  They creates feelings of joy, however, it may cause increased anxiety if you are suffering from this already.  Gentle heart openers such as Cobra Pose, will be less intense and is a great modification to Up Dog.  Heart Openers can be very rejuvenating and creates great flexibility in the spine.  A wonderful counterpose is DownDog, or Childs Pose.

Cobra Pose - Bhujangasana

Cobra Pose - Bhujangasana

• Lie on your abdomen, with your forehead on the floor and legs back.  Bring your hands directly underneath your shoulders with your fingers spread wide, thumb pointing inward directly under your breast.
• Hug your triceps and elbows in toward your body.
• SLIGHTLY tuck tailbone in and upward, stretch toes back, engaging the quads (knees will be slightly off the floor)
• INHALE - Roll your shoulders back, squeezing your shoulder blades together.  Open the heart space forward.
• For added bonus - lift your hands slightly, to tune into the strength of the back.

*** Keep the buttocks soft. You may lift higher, however, keep the hip bones rooted to the mat.

Benefits:

This is a heart opening posture.  All back bends are heart opening postures.  Take back bends on an inhale.  Heart Openers are heating to the body and may cause shortness of breath. They may make us feel vulnerable.  They creates feelings of joy, however, it may cause increased anxiety if you are suffering from this already.  Gentle heart openers such as Cobra Pose, will be less intense and is a great modification to Up Dog.  Heart Openers can be very rejuvenating and creates great flexibility in the spine.  A wonderful counterpose is DownDog, or Childs Pose.

Sun Salutation A - In Detail!

Sun Salutations emphasize the main components of Ashtanga Yoga.  Sun Salutations focus on Vinyasa or breath linked movement.  Breathing and moving through postures creates heat, and is very cleansing.  As you move through these Sun Salutations, begin to lengthen your inhales and exhales, eventually moving through them fluidly.  This takes time and practice.  In the beginning, take extra breath, if needed.  Engaging the Bandhas (I will add details in time about these), works wonders when practicing Sun Salutations.  Mula and Uddiyana Bandas are two bandhas found in the anal and lower abdominals that act as an internal lock, sealing in energy, bringing lightness, strength and health to your body.  

Sun Salutations require the use of the entire body, working the balance between strength and flexibility.  

"As we perform Sun Salutations to celebrate the sun, we also celebrate life in general as well as our inner life and our connection with the universe. We celebrate life because the poses in the Sun Salutation series represent the full experience of life, with all its highs and lows, and beginnings and endings. We celebrate our inner life because we are ultimately beings of light, like the sun, and performing Sun Salutations rejoices in this aspect of our being. We celebrate our connection with the universe because the sun is the source of all life on this planet." - See more at on Deepak Chopras Website

Sun Salutation A - Surya Namaskar A

Stand in Tadasana or Mountain Pose.

Prayer or Namaste Mudra hands to heart center.  Take a few breaths to prepare.

EXHALE

INHALE

reaching arms out to the sides and over head

EXHALE

arms reaching wide as you bring them to the mat, a block or rest them on your chins in Forward Fold or Uttanasana

INHALE

Half Lift, or Flat Back (lift and lengthen through the chest, pull in the core), hands on chins for support.

Hold breath in - Press hands firmly into the mat, bend the knees a lot. Press back, by lifting the feet as gently as possible, back to High Plank.  ***You may also modify by stepping back one foot at a time.

EXHALE

High plank - Lower (see next pic)

*ideal - a straight line from heel to shoulder heads.  However, keep hips slightly higher, to prevent low back from sagging, or take your knees. Hands directly under shoulders.

Continue on your EXHALE from high plank to Chaturanga, lowering to the height of the elbows and not below.  Again, hips may be slightly high, or take your knees.

INHALE

Up Dog

*Only the hands and shoelaces of your feet should be on the mat

*Hands directly under shoulders, thighs engaged, shoulder heads rolled back with shoulder blades press flat against the back.  Gaze forward.

OR

Cobra Pose

Take this pose if you cannot take the deep backbend found in Up Dog.

*Hands directly under shoulders, thumb out pointing directly under breast.

Triceps and elbows right against your upper body.

Roll the shoulders back and squeeze the upper back or shoulder blades together

Quads engaged, tops of feet on the mat.

EXHALE

Hips leading, not the upper body, begin to press back into Down Dog

***Added bonus, taking a YOGA pushup before moving into Down Dog (difference between regular and Yoga pushups, is elbows close to the side body, lowering only to the height of elbows, not below).

Down Dog

Click on Down Dog, for more instructions.

INHALE

Come high up on your toes, slightly bend knees

Bring your gaze right in between your hands.

Hips stay high

EXHALE COMPLETELY!

Press into your hands firmly, lifting the hips high over the shoulders, bringing your feet as gently as possible to your hands. 

***You may also modify by stepping your feet to your hands.

INHALE

Half Lift - or Flat Back

EXHALE

Forward Fold - Uttanasana

Keep the length in the low spine, and use support by using a bock or support hands on shins as you relax the top of the head down toward your mat.

INHALE

Reaching your arms wide, to the sides of you

Engage the core, keep hips in line with ankles, flat back as you come back to Tadasana

EXHALE

Hands to heart center.

See my video for more visuals.