Low Lunge – Anjanayasana

Low Lunge Yoga Pose -Anjanayasana

  • Inhale, step your right foot back as far as you can comfortably, bend your left knee so that it comes directly over your ankle and lower your hands down to the mat on either side of your left foot (adjust your left foot so that its centered between your hands).
  • Exhale, gently lower your right knee to the mat and point your right toes back, press the top of your right foot into the ground
  • Inhale and raise your torso up, roll the heads of your arm bones back and take the crown of your head directly up towards the sky, almost as if there’s an invisible line pulling you up straight.
  • From here you have several options for what you do with your arms. You can move your arms so that they come directly under your shoulders, and keep your fingertips to the mat, OR inhale and bring your hands to rest on your left knee OR on that inhale you can raise your arms overhead, keeping them shoulder width apart.
  • You can continue to look straight ahead, keeping your neck long and in line with your spine, or turn your head to look up towards your outstretched arms.
  • Exhale and bend the left knee further forward over your ankle, but no further than the tips of your toes (*be sure as you bend the knee that your knee cap moves toward your middle toes, so that it doesn’t veer to to far to the right or left as this can cause discomfort.)
  • Take a breath or two in the full pose
  • Bring your hands back to the mat on either side of left foot
  • Exhale step your right foot forward coming into Forward Fold.
  • Repeat on the other side

Eight Limbed Bow – Ashtanga Pranamasana

Eight Limbed Bow Yoga Pose - Ashtanga Pranamasana

This pose typically follows Plank pose in Sun Salutation C.

  • Coming from Plank pose, simultaneously lower knees, chest and chin down to the mat.
  • Tops of thighs and butt are up off the ground. Toes remain curled, heels up toward the sky as they were in plank, crown of head also points skyward. Palms are flat alongside the ribcage. Elbows are in towards the ribs.
  • Take a breath and come into next position.

Sun Salutation B

I’ll be posting four versions of the Sun Salutation Series (Suryama Namaskars). Sun Salutations are a great way to stretch your major muscles, develop concentration, and create energy by building heat within the body. When you don’t have a lot of time but are looking for a satisfying yoga pick me up, try doing this series 3-5 times! [Read more...]

Standing Back Arch – Urdhva Hastasana

Standing Back Arch Yoga Pose-Urdhva Hastasana (variation)

  • Begin in Mountain Pose.
  • Inhale, bring your arms up overhead, shoulder width apart, palms facing, fingers spread wide.
  • Exhale and gently curl your spine backwards, to create the standing back arch.
  • Tuck your tailbone under slightly and continue to maintain the strength and length created in mountain pose.
  • Imagine energy being pulled up from the ground through the arches in your feet, shooting up your entire body and out through your fingertips.
  • Take a breath and than on the next inhale slowly begin to straighten yourself back up to tall mountain.
  • Exhale and bring your hands together at your heart.

Sun Salutation A

Sun Salutations (Suryama Namaskar) are a great way to stretch your major muscles, develop concentration, and create energy by building heat within the body.

 

 

 

 

Upward-Facing Dog – Urdhva Mukha Svanasana

Upward-Facing Dog (Urdhva Mukha Svanasana)

  • Coming from four-limbed staff, hands slide back so that your forearms are perpendicular with the mat
  • Spread those fingers wide (again think starfish!)
  • Point your toes and draw your legs together muscularly
  • Lengthen the sides of your body, shrug your shoulders up towards your ears as you lift your shoulders up and away from the floor to bring the shoulder blades closer to your spine
  • Press your hands down, inhale and straighten your arms, to draw your spine into a backbend
  • Roll the heads of your arm bones back to prevent shrugging
  • Press all ten toenails into the mat, engage your thigh muscles and lift your knees off the mat so that only your hands and the tops of your feet press into the floor
  • Take 3-5 breaths

Cobra – Bhujangasana

Cobra (Bhujangasana)

  • Place your palms flat on the mat close to your lower rib cage.
  • Keep your elbows tight to your ribs
  • Point your toes back, pressing the tops of your feet into the mat
  • Roll the heads of your arm bones back to make your side body long
  • Inhale, press your hands down and lift your torso from your waist all the way up into your armpits
  • Draw the bottom tips of your shoulder blades into your back to create opening in your chest.
  • Look straight ahead with a soft gaze or keep your neck long and curl your neck up to gaze up.