Blog Archives

4/25/2016

Bound Postures

My fascination with shoulder opening continues this week with a series of bound arm postures. These are traditional standing/seated poses that use a strap to bind the arms behind the back. Focus is placed on shoulder extension and internal rotation to counter last week's focus on flexion and external rotation, enjoy!

Half Happy Baby Pose
Ardha Anandabalasana

Lie on the back with the knees bent and feet on the floor. Draw right knee into the chest with the knee to the outside of the body. Either hold the back of the knee with the right forearm or hold the outside of the foot with the right hand and draw knee towards floor. If it is comfortable, extend the left leg and press that thigh towards the floor.

Reclining One-Legged Pigeon
Supta Ekapada Rajakapotasana

Lie on the back with both knees bent and feet on the floor. Draw the right leg into the chest and externally rotate the thigh. Wrap the right elbow around the top of the knee and grasp the left foot with the left hand or press the left foot into the inner left elbow to cradle the shin in the arms. At first, lift the head off the floor to make the arm clasp, then extend back through the upper thoracic spine and neck to bring the head back to the floor, using a folded blanket as a pillow if necessary. Extend the left leg straight and ground the thigh towards the floor. Hold 5-10 breaths, then release to Constructive Rest and change sides.

Extended Puppy Pose
Uttana Shishosana

Begin on the hands and knees, feet flexed. Reach the hands forward and press the hips back so that they are directly over the heels. Extend through the sides of the body being careful not to arch to back. Hold 5 breaths, then release.

Shoulder Extension w/ Strap

Stand with strap held behind back with palms facing back. Keep arms body’s distance apart or wider. Keep chest wide and shoulders drawing down the back and use the triceps to extend the straight arms back away from the body. Hold for a few seconds, then release and repeat 3-5 times.

Mountain Pose with Eagle Arms
Tadasana Garudasana

Stand and bring the straight arms in front of the chest with the palms facing the center, crossing arms at the elbows. Entwine the forearms so that the backs of the hands or palms of the hands face each other and widen between the shoulder blades and collar bones. Keep the upper arms parallel to the floor. Hold 5 breaths, then release and change sides.

Rotator Cuff Stretch w/ Strap

Stand with strap in right hand, raise right arm over the head keeping the right arm externally rotated.
Variation I: Turn left palm back to internally rotate the arm and press the arm back, bend the left elbow and find the strap with the left hand behind the back. Use the right arm to pull up on the strap, bringing the left hand further up the back, be sure to relax the left shoulder.
Variation II: Bend the right elbow and pull down on the strap with the left hand until the arm is straight. Keep the right elbow close to the head and use the head to press back gently into the arm. Hold for 5 breaths. Release and repeat both variations to the opposite side.

Tadasana w/ Reverse Anjali Mudra

Stand with arms at sides in internal rotation, palms facing out. Bring palms together behind back and turn hands so that fingers are facing upwards. Press thumb side of hands into back and try to keep heels of hands together. If this is too difficult, grasp opposite forearms. Hold 5 breaths, then release.

Standing Forward Bend with Hands Clasped
Yoga Mudra Uttanasana

Stand in Tadasana. Clasp the hands behind your back and extend through the elbows. Fold forward over the thighs bending the knees if necessary to release the hamstrings. Raise the arms away from the body and hold for 5-10 breaths. Lower the arms towards the floor and unclasp the hands as you return to Tadasana.

Downward Facing Dog
Adho Mukha Svanasana
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor. Hold 1-3 minutes, release into Child's Pose

Bound Triangle Pose
Baddha Trikonasana

Stand with feet wide apart, holding strap in right hand. Turn left out to 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and cock hips to the left. Reach left arm parallel to floor to lengthen the left waist and bring left hand on block, foot or floor. Rotate the chest towards the right and reach right arm towards ceiling, internally rotate right arm and bring forearm behind back to hand strap towards floor. Reach the left arm inside and under the left thigh and reach back towards the strap. Open both collarbones and the chest as you slightly rotate the torso towards the ceiling. Hold 5-10 breaths then release strap, come up to standing, and change sides.

Bound Side Angle Pose
Baddha Parsvakonasana

Stand with feet wide apart, holding strap in left hand. Turn right foot out 90 degrees and left foot in 30 degrees. Inhale arms out from shoulders. Exhale and bend right knee. Bring right elbow to the right knee. Internally rotate left arm and bring forearm behind back to hand strap towards floor. Reach the right arm and under the right thigh and reach back towards the strap. Open both collarbones and the chest as you slightly rotate the torso towards the ceiling. Hold 5-10 breaths then release and change sides.

Marichi's Pose III
Marichyasana III

Sit in Dandasana. Bend left knee and place left foot in front of left sit bone. Inhale and sit up tall through torso, wrap left upper arm around front of bent shin with hands reaching behind the torso. Exhale and twist away from bent knee making clasp behind back or using strap. Hold for 5-10 breaths then release and change sides.

Bound Angle Pose
Baddha Konasana

Sit with the soles of the feet together and the knees apart. Sit on the edge of a folded blanket if needed. Do not press the knees towards the floor. Rather press the heels together to widen the groins, and lengthen through the femurs pressing long towards the knees to widen the sacrum. Hold 10-20 breaths then release.

Bricklayer's Rest

Place two blocks on mat, one perpendicular to mat on lowest height, the other parallel to mat on middle height. The blocks should be 4-6 inches away from each other. Sit facing away from blocks and lie back placing shoulder blades on low block, back of head on high block. Place arms on floor with palms facing upwards.

Corpse Pose
Savasana

Lay on the back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.

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4/18/2016

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Strong Shoulders

Proper shoulder alignment is key when approaching many of the common wrist-based postures, such as downward facing dog, plank, side plank, and chaturanga dandasana. This week we will open and strengthen the shoulders and explore the importance of external rotation and the serratus anterior muscle.

Rotator Cuff Stretch w/ Strap

Sit or stand with strap in right hand, raise right arm over the head keeping the right arm externally rotated.
Variation I: Turn left palm back to internally rotate the arm and press the arm back, bend the left elbow and find the strap with the left hand behind the back. Use the right arm to pull up on the strap, bringing the left hand further up the back, be sure to relax the left shoulder.
Variation II: Bend the right elbow and pull down on the strap with the left hand until the arm is straight. Keep the right elbow close to the head and use the head to press back gently into the arm. Hold for 5 breaths. Release and repeat both variations to the opposite side.

Revolved Table
Parvrita Sandharasana

Begin on all fours.
Variation I: Inhale lift right arm out to side. Exhale press right arm under left armpit lowering right shoulder to floor. Continue to press left hand into floor for balance.
Variation II: You can also choose to turn the left toes under and lift the left knee up pressing the ball of foot back into the floor. Be careful not to put too much pressure on your head

Child's Pose with Arm Loop & Block
Balasana Var.

Sit on heels and place a looped strap around the arms just above the elbows so that the strap holds the arms shoulder's distance apart. Place a block on the floor 18 inches in front of you on the first height, perpendicular to the mat. Place forearms on floor and palms flat on the floor with corner of block between thumb and forefinger. Stretch hips back while maintain external rotation in the upper arms and press the palms into the block. If the shoulders begin to internally rotate, stop and take a few breaths while widening the shoulder blades. Hold 5-10 breaths, then release.

Downward Facing Dog Flow
Adho Mukha Svanasana Vinyasa

Begin on Table Pose with the hands under the shoulders and knees under hips. Point the toes.
Exhale back into Child's Pose keeping the hands planted and the shoulders drawn wide and down the back.
Inhale into Cobra by swinging the hips forward and slightly bending the elbows towards the hips, lift the heart forward as the pelvis releases towards the floor.
Exhale back into Child's Pose keeping the hands planted and the shoulders drawn wide and down the back.
Inhale into Table Pose.
Exhale into Downward Facing Dog by turning the toes under and lifting the kness off the floor. Reach the hips back and keep the shoulders wide and drawn down the back. Bend the knees if the back is rounded.
Inhale into Table Pose to finish the sequence.
Repeat 3-5 times with the breath

Lunge, hands clasped
Anjaneyasana, var.

Begin on all fours, step the right foot in between the hands and lift the torso upright. Clasp the hands behind the back and extend through the elbows, opening across the chest as the hands reach back towards the left thigh.
Keep the neck long and draw belly up as you lengthen the tail bone down towards the floor.
Hold for 5-10 breaths, then release and change sides, making sure to clasp the hands in the opposite position.

Dolphin to Plank Flow
Makara Phalankasana Vinyasa

From all fours, clasp hands together and reach hips back into Dolphin, inhale and swing shoulders over the wrists, bring the face over the clasped hands and lower the pelvis until it is slightly higher than the heels. Keep the belly pulled in and lengthen the tail bone towards the heels. Exhale back into Dolphin. Repeat with the breath 5-10 times to build shoulder strength and stability

Side Plank, Forearm variation
Vasisthasana, var.

Sit on the right hip with the right foot against a wall, the right forearm on the floor, palm down. Step the left foot in front of the body so that the left knee in pointing straight out from the pelvis at a 90 degree angle. Use the left hand on the floor in front of you to stabilize as you inhale and lift the pelvis off the floor. Place the left hand on the hip or reach the arm out front he shoulder. Release as you exhale the breath.
Repeat 5 times with the breath, then hold the position for a few breaths.

Hug Shoulders

Inhale as you raise arms out to sides. Exhale and cross right elbow over left, and hug opposite shoulders. Draw shoulders down the back and lift elbow points. Hold for 10 breaths then repeat with other arm on top

Plank
Phalankasana

Begin on all fours. Inhale and draw the shoulders over the wrists and extend the legs back keeping the toes turned under. Engage the belly and lengthen the tail bone towards the heels. Hold 5-10 breaths.

Four-Limbed Staff Pose on Knees
Chaturanga Dandasana, var

Begin on all fours, keep the inner elbows rotated towards the thumbs of the outstretched hands. Bring the knees to the floor and point the toes. Keep the elbows hugging in towards the side of the ribs as you slowly lower the belly and chest towards the floor.

Upward Facing Dog
Urdhva Mukha Svanasana

Lay on belly with hands under shoulders, lengthen legs behind you. Press palms into floor and inhale the upper body and thighs away from the floor. Keep shoulders back and chest broad.
Hold 5-10 breaths and release.

Side Plank at wall
Vasisthasana, var

Come into downard facing dog with the heels at the wall. Reach the right hand slightly forward, turn the right foot outward onto the floor and place the left foot in front of the right foot, both feet are pressed against the wall. Bring the left hand onto the hip as you press the hips slightly forward in line with the feet and the head, drawing the belly up and releasing the tailbone towards the wall. Draw the right shoulder under (external rotation) to support the weight of the torso and either rest the left hand on the hip or reach the left arm towards the ceiling. Hold 3-5 breaths, then press back into downward facing dog before changing sides.

Bharadvaja's Pose
Bharadvajasana

Draw feet to left side of pelvis, knees stay in front of torso. Try to press left hip towards floor as you raise left arm overhead. Exhale and twist belly, ribs, chest and head to right. Release left arm to outside of right thigh, right arm can support behind the back.
Hold for up to 2 minutes, then release and change sides.

Bridge Pose
Setu Bandha

Lay on back with knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees.
Hold 5-15 breaths and release.

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4/12/2016

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The Core

Good posture depends on a strong core and on integration of the various parts of our body so that they work together. Our core is made up of many different muscles, both on the surface, such as rectus abdominus, and deeper muscles such as the transversus abdominus, psoas, and quadratus lumborum. When all of the core muscles can be accessed and engaged on demand, we are less prone to injury, especially in the lower back. This week we will focus on strengthening the front and back of the torso to integrate the inherent strength of the core.

Read about the mythology behind anantasana, or Vishnu's Couch

Pelvic Tilt and Tuck

Lay on back with knees bent and feet on floor. Inhale and slightly arch back dropping tail bone towards floor. Exhale and press the lower back into the floor by contracting the lower abdominal muscles. Repeat up to 10 times.
Benefits: Strengthens lower abdominal muscles

Reclined Marching

Lay on back with knees bent and feet on floor. Keep the abdominal muscles contracted and the lower back imprinted into floor the entire time you are performing this exercise.
Variation I: Exhale and lift right foot a few inches from floor, inhale and release foot to floor, repeat 10 times with the breath.
Variation II: Repeat while raising opposite arm over head, repeat 10 times per side with the breath.

Alternate Leg Lifts

Lay on back with knees bent and feet on floor. Keep the abdominal muscles contracted and the lower back imprinted into floor the entire time you are performing this exercise.
Variation I: Exhale and extend left leg straight and hold it a few inches above floor, inhale and release, repeat 10 times with the breath, alternating sides.
Variation II: Repeat as you extend the opposite arm over head, inhale and release. Repeat 10 times with the breath, alternating sides.

Alternate Leg Extensions

Lay on back with knees bent and feet lifted to the height of the knees. The knees should be right above hip joints and keep the abdominal muscles contracted and the lower back imprinted into floor the entire time you are performing this exercise.
Variation I: Exhale and drop the left toes towards the floor with the knee bent and extend the right arm overhead. Inhale and bring the left leg back up beside the right and the arm back to the side, repeat 10 times with the breath, alternating sides.
Variation II: Exhale and extend the straight left leg almost all the way to the floor as you extend the right arm overhead. Inhale and bring the left leg back up beside the right and the arm back to the side, repeat 10 times with the breath, alternating sides.

Windshield Wipers
Jathara Parivartanasana Variation

Lay on back with knees bent and feet on floor. On an inhalation lower knees to the left side. Exhale and engage belly as you bring knees back to the center. Inhale as you lower knees to the right side. Exhale and engage belly as you bring knees back to the center.

Bridge Flow
Setu Bandha Vinyasa

Begin lying on the back with the knees bent and feet on the floor. Inhale arch to lower back off the floor and raise the arms overhead. Exhale draw belly in and press lower back into the floor as you bring arms down to sides. Inhale lift hips straight off floor into Bridge Pose and raise arms overhead. Exhale release hips to floor as you bring arms down to sides right knee to chest. Repeat 5 times

Wagging the Tail

Begin on all fours. Inhale and lift the left foot and shin by bending the knee. Exhale and move left shoulder and hip together as you swing left foot to the left. Inhale back to the center. Exhale move right shoulder and hip together as you cross left foot over the right shin. Inhale to center.
Repeat 5-10 times each side with the breath.

Fire Hydrant

Begin on all fours. As you inhale lengthen the spine. As you exhale, draw the left knee up towards the left elbow as a dog does when visiting the fire hydrant. As you inhale, lengthen the left leg back and place the toes turned under on the floor to the outside of the right foot. Keep the shoulders, belly and hips square to the floor.
Repeat 5-10 times each side with the breath.

Half Circle Pose
Ardha Mandalasana

Begin on all fours, Extend the left leg back behind the right foot and turn the left toes under. Turn the right shin and foot outwards and line up the right hand, the left knee and the right foot. Lean into the right hand and bring the left arm up and over the left ear.
Hold for 5-10 breaths then change sides.

Bird Dog
Vihaga Svanasana

Begin on all fours.
Variation I: Take right leg back with toes turned under. Reach left arm forward with fingertips on floor. Hold for 5 breaths, then release and change sides.
Variation II: Inhale and extend right leg back and raise left arm forward keeping limbs parallel to floor. Engage belly and look at the floor. Exhale and release to all fours. Hold for 5 breaths, then release and change sides.

Plank to Downward Facing Dog Flow
Phalankasana to Adho Mukha Svanasana Vinyasa

Begin on all fours. Inhale and draw the shoulders over the wrists and extend the legs back keeping the toes turned under. Engage the belly and lengthen the tail bone towards the heels. Exhale press the hips back into downward facing dog. Inhale forward into plank and repeat 3-5 times, before releasing into child's pose.

Boat Post
Navasana

Sit up against a block with knees bent and feet on floor. Lean back keeping the navel drawn in and up towards the heart.
Variation I: Begin by lifting the feet up and bringing the shins parallel to the floor. Hold on to the backs of the thighs for support.
Variation II: Lift the feet and extend one leg to create a V shape between the legs and torso. You may also use a strap around the feet for support if needed
Variation III: Lift the feet and extend both legs to create a V shape between the legs and torso. You may also use a strap around the feet for support if needed

Vishnu's Couch
Anantasana

Begin by laying on the right side with the right arm underneath the head. Bend the right elbow and hold the right side of the head in the right hand. Ensure that the right elbow, shoulder and hip are in alignment with one another. Keep the right knee bent at first and bring the left knee into the side waist. Wrap a strap around the ball of the left foot and extend the leg towards the ceiling, keeping the left thigh externally rotated. Begin to balance by straightening the supporting right leg in alignment with the rest of the body. Engage the belly and lengthen the tail. Hold for 10 breaths then release and repeat to the other side.

Reclining Twist
Supta Matsyendrasana

Lie on back with legs straight. Draw right knee into chest. With the opposite hand, draw the knee across the body. Hold up to 10 breaths.

Inverse Seal
Viparita Karani

Sit beside wall. Swing legs up wall as you lay back on mat. Place either a bolster or long-folded blanket under the lumbar curve, the buttocks should not be on floor. Lay arms out to sides with palms facing up. Rest at least 10-15 minutes, then roll over to release.

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Bound Postures

Strong Shoulders

The Core

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