​​​​​​​Cheryl Fenner Brown C-IAYT​, E-RYT 500, YACEP
yogacheryl.com
  • CONTACT
    • Chat with Cheryl >
      • Yoga Therapy Consultation
      • Reiki Consultation
      • Teacher Chat
    • Bio
    • Resume'
    • Press
    • Join Mailing List
  • BOOK NOW
  • YOGA
    • Schedule >
      • Yoga Nidra Series
      • Scholarship Application
      • > Prop Recommendations
    • Yoga Therapy
    • Seasonal Self-Care Challenges >
      • 5 Days to Intention & Personal Mantra
      • 21 Days to Spring Self-Care
      • 21 Days to Summer Self-Care
      • 21 Days to Autumn Self-Care
      • 21 Days to Holiday Bliss
    • Introduction to Yoga Course
    • Exploring Your Chakras Course
    • Custom Yoga Nidra
    • Thai Yoga Massage
  • REIKI
    • Reiki Sessions
    • Chakra Balancing Reiki
  • TEACHER TRAINING
    • Mentoring
    • Cancer Teacher Training
    • Yoga Nidra Training (10 hrs)
    • Subtle Practices Training (15 hrs)
  • CANCER
    • Cancer Teacher Training >
      • 60-hr Cancer Certificaiton Training >
        • Cancer Training Intro and Q&A
        • Client Application for Teacher Practicum
      • Cancer Immersions
    • Classes for Patients & Survivors >
      • Private Cancer Facebook Group
    • Private Yoga Therapy for Cancer
    • Teacher Registry
    • Cancer Survivorship Home Practice Course
    • Yoga Nidra for Cancer
    • Articles & Sequences
    • Yoga Research
    • Cancer Patient Resources >
      • Cancer Resource Request Form
  • YOGA NIDRA
    • What is Yoga Nidra?
    • Setting Your Sankalpa
    • Free Body Scan
    • Free Yoga Nidra
    • Buy Yoga Nidra MP3s
    • Yoga Nidra Scripts
    • Yoga Nidra Training (10 hrs)
  • YOGA ENCYCLOPEDIA APP
  • BLOG
  • STORE
  • CONTACT
    • Chat with Cheryl >
      • Yoga Therapy Consultation
      • Reiki Consultation
      • Teacher Chat
    • Bio
    • Resume'
    • Press
    • Join Mailing List
  • BOOK NOW
  • YOGA
    • Schedule >
      • Yoga Nidra Series
      • Scholarship Application
      • > Prop Recommendations
    • Yoga Therapy
    • Seasonal Self-Care Challenges >
      • 5 Days to Intention & Personal Mantra
      • 21 Days to Spring Self-Care
      • 21 Days to Summer Self-Care
      • 21 Days to Autumn Self-Care
      • 21 Days to Holiday Bliss
    • Introduction to Yoga Course
    • Exploring Your Chakras Course
    • Custom Yoga Nidra
    • Thai Yoga Massage
  • REIKI
    • Reiki Sessions
    • Chakra Balancing Reiki
  • TEACHER TRAINING
    • Mentoring
    • Cancer Teacher Training
    • Yoga Nidra Training (10 hrs)
    • Subtle Practices Training (15 hrs)
  • CANCER
    • Cancer Teacher Training >
      • 60-hr Cancer Certificaiton Training >
        • Cancer Training Intro and Q&A
        • Client Application for Teacher Practicum
      • Cancer Immersions
    • Classes for Patients & Survivors >
      • Private Cancer Facebook Group
    • Private Yoga Therapy for Cancer
    • Teacher Registry
    • Cancer Survivorship Home Practice Course
    • Yoga Nidra for Cancer
    • Articles & Sequences
    • Yoga Research
    • Cancer Patient Resources >
      • Cancer Resource Request Form
  • YOGA NIDRA
    • What is Yoga Nidra?
    • Setting Your Sankalpa
    • Free Body Scan
    • Free Yoga Nidra
    • Buy Yoga Nidra MP3s
    • Yoga Nidra Scripts
    • Yoga Nidra Training (10 hrs)
  • YOGA ENCYCLOPEDIA APP
  • BLOG
  • STORE

3/14/2016

0 Comments

Upavista Konasana

 
Upavista Konasana is a wide-legged seated forward bend with several variations for opening the hips, hamstrings, inner thighs and lateral torso. This week we will continue our exploration of forward bends through a standing pose sequence ending with this deeply releasing forward bend, all while keeping the lower back structurally sound and aiming for an attitude of surrender.

Picture
Picture
Straddle with Strap

Lie on the back with folded blanket under sacrum, the knees bent, and feet on the floor. Draw both knees into the chest and place center of strap across both soles of the feet. Then extend the legs straight up towards the ceiling, keeping the low back on the floor. Hold ends of straps loosely in hands and pull strap tight against feet. As you inhale, widen legs and slide feet along strap until you are in a wide-legged straddle. Then exhale and pull on strap and close the legs. Repeat 5-10 times with the breath. 


Picture
Lizard Pose
Utthan Prishtasana

​Begin on all fours and bring right foot between hands. Step the right foot far enough forward so that the right knee does not go beyond the right ankle. Lean the pelvis forward and bring both hands on the floor to the inside of the right foot. Lower the torso toward the floor as you first keep the left knee on the floor. Hold for 5 breaths, then release and change sides.

Picture
Gate Pose
Parighasana

Begin kneeling. Straighten right leg and press toes towards floor to prevent hyper-extension of knee. Exhale and side bend over right leg bringing right hand to block behind knee or to floor. Reach left arm overhead and keep tail bone long. 
Hold 5-10 breaths then release and change sides.

Picture
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.
Therapeutics: Strengthens arms and shoulders, stretches back of torso and legs

Picture
Goddess Pose
Deviasana

Stand with feet wide apart, turn toes out slightly. Exhale bend knees over ankles and raise forearms up to sides with palms facing forward. 
Inhale return to starting position. Repeat 5 times.

Picture
Warrior II
Virabhadrasana II

Stand with feet wide apart. Turn left foot out 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and bend left knee. Keep torso upright and do not lean over bent leg. Gaze towards left hand. 
Hold 5-10 breaths then release and change sides.

Picture
Reverse Warrior II
Prasarita Virabhadrasana II

​Stand with feet wide apart. Turn left foot out 90 degrees and right foot in 30 degrees. Inhale and raise arms up to shoulder height. Exhale bend right left over the ankle and come into Warrior II. Inhale drop right hand to right thigh and raise left arm overhead into Reverse Warrior. 

Picture
Side Angle Pose
Parsvakonasana

Stand with feet wide apart. 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 right knee or right hand to a block behind the right foot. Raise right arm overhead and stretch entire left side of body. 
Hold 5-10 breaths then release and change sides.

Picture
Standing Wide-Legged Forward Bend
Prasarita Padottanasana

Stand with feet wide apart. Bend forward from hips release spine forward with crown of head facing floor. Reach hands out to hold the outer ankles. Hold up to 1 minute, then return to standing by drawing hands onto hips and lifting entire torso up as a single unit.

Picture
Wide-Legged Side Lunge
Upavistha Parsvanjaynasana

Stand with legs wide apart. Exhale and bend forward from hips and place hands on blocks or floor. While you are holding the posture on the right, reach the left arm over the head and lengthen down the left waist as you ground the left thigh back. Hold for several breaths, then come to center and repeat to the other side.

Picture
Seated Wide-Angle Forward Bend
Upavista Konasana

Sit with legs apart, no wider than a 90 degree angle. Inhale and sit up tall through front of chest. You can hold onto toes or place hands on floor between legs. Exhale and release forward over legs. Do not round the back. 
Hold up to 1 minute, then release.

Revolved Wide-Angle Forward Bend
Prasarita Upavista Konasana

Sit with legs apart, no wider than a 90 degree angle. Inhale and sit up tall through front of chest. Rotate the torso towards the right and extend the left arm along the inside of the left leg, drawing the torso against the leg. Reach the right arm up and over the head as you twist and side-bend to the left. Keep the right thigh firmly grounded into the floor. Hold for 5-10 breaths, then release by turning the torso towards the floor first, then lifting the torso up and returning to center. 

Picture
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. 
0 Comments



Leave a Reply.

    Picture
    Cheryl Fenner Brown, C-IAYT
    I am an integrative Yoga Therapist with over 20 years of experience working with beginners, older adults, and cancer patients as well as teaching teachers adaptive asana, pranayama, mudra, sound, and Yoga Nidra to help special populations.
    • Asana
    • Anatomic Focus
    • Chair Yoga
    • Chakras
    • Eight Limbs
    • Koshas
    • Prana Vayus
    • Pranayama
    • Sun & Moon Salutations
    • Therapeutic
    • Vowel Spiral
    • Yoga for Cancer 
    • Yoga Nidra
    • 2015 India Trip

    Categories

    All
    Asana Practices
    Breath Practices
    Healing Yoga For Cancer
    India
    Mudra Practices
    The Chakras
    The Vayus
    Yamas & Niyamas
    Yogic Reflections

    Archives

    March 2025
    January 2025
    September 2022
    August 2021
    August 2020
    February 2019
    December 2018
    November 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    January 2011
    September 2008
    August 2008
    July 2008
    June 2008
    May 2008
    April 2008
    March 2008
    February 2008
    January 2008
    December 2007
    November 2007
    October 2007
    September 2007
    August 2007
    July 2007
    June 2007
    May 2007
    April 2007
    March 2007
    February 2007
    January 2007
    July 2006
    June 2006
    May 2006
    April 2006
    March 2006
    February 2006
    January 2006


    RSS Feed

    I attend Cheryl's class regularly and feel that my practice has improved immensely over the past few years due to her expert coaching. Her teaching style is clear and compassionate and her previous experience in teaching adults is evident in her organized approach and easy to understand instructions. I also appreciate that Cheryl not only teaches us about how to correctly position ourselves, but also touches on many aspects of yoga philosophy, which in turn has deepened my personal practice and heightened my awareness of the connection between mind and body, breath and relaxation.​
    - L.G.

Vertical Divider

​Chat with Cheryl
   |   ​Bio   |   Press
Contact   |   ​Join Mailing List
Vertical Divider

​Classes & Workshops
   |   Self-Care Courses   |   ​Private Yoga Therapy      Reiki
Vertical Divider

​Mentoring   |   Teacher Training
​Yoga for Cancer   |  ​ Yoga Nidra

Yoga Encyclopedia App
​
​Blog   |    ​​Store   |    Malas  


Picture