Asana

Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana)

2019-08-08T07:10:37+00:00

Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana) Type: Standing Balance Level: Intermediate Steps: Take mountain pose. Lift and bend one leg and grab the toe with the two first fingers of the the opposite hand. Start to straighten up the leg as much as the hamstring allows. Put your other hand on your hip. Open your chest and stand tall. Props & Assistance: •You can keep a bend in the knee instead of fully straightening •Use strap looped around the sole of the foot •Use a wall or chair for balance. Preparatory poses: •Reclining Hand-to-Big-Toe Pose •Reclining Hero •Standing [...]

Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana)2019-08-08T07:10:37+00:00

Boat (Navasana)

2019-07-11T02:50:49+00:00

Boat Pose (Navasana) Type: Seated pose Level: Intermediate Steps: Sit straight with legs bent and hands behind your head. Raise the half bent legs with the shins parallel to the floor and then straighten them out, keeping the angle between the legs and floor at 45 degrees. Keep the back straight. Props & Assistance: If difficult to straighten the raised legs, bend your knees and loop a strap around the soles of your feet, gripping it firmly in your hands. Inhale, lean the torso back, then exhale and lift and straighten your legs, adjusting the strap to keep it taut. Push [...]

Boat (Navasana)2019-07-11T02:50:49+00:00

How Yoga can Help with Sciatica

2019-07-06T05:52:59+00:00

How Yoga can Help with Sciatica Sciatica refers to pain that is experienced along the sciatic nerve which travels from the lower back and down each leg. Symptoms Common symptoms include: • Pain in the lower back, back of the leg, hip, rear and the severity of the pain can be different from person to person. It usually occurs at one side of the body. • Burning/tingling down the leg • Numbness in the leg or the foot • Weakness, numbness, or difficulty moving the leg or foot. What causes Sciatica? The sciatic nerve is a long nerve that travels [...]

How Yoga can Help with Sciatica2019-07-06T05:52:59+00:00

Seated Forward Fold (Paschimottanasana)

2019-07-03T04:01:20+00:00

Seated Forward Fold (Paschimottanasana) Type: Forward Bend Level: Beginner Steps: Sit straight with legs straight out in front of you. Extend upwards and then bend towards your legs. Try to move your stomach to your thighs, lower your head and move the hands towards the toes. Variations: It doesn't matter if you cannot touch your toes in this position, as long as you keep your legs straight to feel the stretch in the hamstrings. You need to have a straight spine rather than rounding the spine to get closer to the legs. If you are more flexible you can reach [...]

Seated Forward Fold (Paschimottanasana)2019-07-03T04:01:20+00:00

Extended Side Angle (Utthita Parsvokonasana)

2019-07-03T04:01:12+00:00

Extended Side Angle (Utthita Parsvokonasana) Type: Standing pose Level: Intermediate Steps: Spread the legs apart in standing. Rotate the right foot 90 degrees and the left foot about 15 degrees to the right. Bend the right knee trying to reach 90 degrees without rotating the torso or pelvis. Start stretching to the right and put the right hand on the floor next to your foot. Straighten the left arm up and lower it over your head. Try to stretch your upper side from your foot to your arm into one line. Rotate the head and look up. Variations: Rest the [...]

Extended Side Angle (Utthita Parsvokonasana)2019-07-03T04:01:12+00:00

Pregnancy Yoga – Second Trimester

2019-08-08T07:12:07+00:00

Pregnancy Yoga – Second Trimester The Second Trimester of Pregnancy is from week 13 to 26. The placenta is fully functional and hormone levels balance out. Women at this stage in pregnancy are getting used to the feeling of pregnancy on their body. Cautions: Listen to your body. Do what feels right for your body and take rests when you need to. Before pregnancy you may have worked hard with exercise and pushed the body to limits but now is a time to use yoga and exercise to keep the body moving but not to push yourself too hard. Pregnancy [...]

Pregnancy Yoga – Second Trimester2019-08-08T07:12:07+00:00

Reversed Warrior (Viparita Virabhadrasana)

2019-07-03T04:00:36+00:00

Reversed Warrior (Viparita Virabhadrasana) Type: Standing pose Level: Beginner Steps: From mountain pose, take a big step back with your left leg so that your left foot is parallel to the back of the mat. The body faces side-ways on. Bend your front knee and thigh and keep the knee over the ankle to stop it collapsing inwards. Keep the weight in the front heel and big toe and the back foot is pressing from the outer edge. The arms spread wide away from the body to start off in Warrior II, then reach up and over the head with [...]

Reversed Warrior (Viparita Virabhadrasana)2019-07-03T04:00:36+00:00

Warrior 3 (Virabhadrasana 3)

2019-07-03T04:00:24+00:00

Warrior 3 (Virabhadrasana 3) Type: Standing balance Level: Intermediate Steps: From high lunge activate the core and on an exhale fold from the hips to lower the torso and arms so that they are at around a 45 degree angle from the floor. Focus on a point on the floor just in front of your mat. On an inhale root down through the front foot and begin to shift the weight forwards, slowly lifting the back foot from the floor. The toes of the back foot point down to the floor and the hips are level. Extend outwards with the [...]

Warrior 3 (Virabhadrasana 3)2019-07-03T04:00:24+00:00

Warrior 2 (Virabhadrasana 2)

2019-07-03T04:00:19+00:00

Warrior 2 (Virabhadrasana 2) Type: Standing pose Level: Beginner Steps: From mountain pose, take a big step back with your left leg so that your left foot is parallel to the back of the mat. The body faces side-ways on. Bend your front knee and thigh and keep the knee over the ankle to stop it collapsing inwards. Keep the weight in the front heel and big toe and the back foot is pressing from the outer edge. The arms spread wide away from the body Stay in the pose 5-15 breaths. Come out on an inhalation, pressing your back [...]

Warrior 2 (Virabhadrasana 2)2019-07-03T04:00:19+00:00

Warrior 1 (Virabhadrasana 1)

2019-07-03T04:00:13+00:00

Warrior I (Virabhadrasana I) Type: Standing pose Level: Beginner Steps: From mountain pose, take a big step back with your left leg so that your left foot is pointing to the left about 45 degrees. Feet should remain hip width apart. The body faces the front of the mat. Bend your front knee and thigh, keeping the weight in the front heel and big toe and the back foot is pressing from the outer heel. Square the hips and ensure the knee is directly above the ankle. On an inhalation lift the arms up straight, releasing the shoulders from the [...]

Warrior 1 (Virabhadrasana 1)2019-07-03T04:00:13+00:00
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