Boat (Navasana)


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

Seated Forward Fold (Paschimottanasana)


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)


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

Upward Dog (Urdhva Mukha Svanasana)


Upward Dog (Urdhva Mukha Svanasana) Asana Type: Backbends Level: Intermediate Steps: Take plank pose. Bend arms, lowering pelvis and thighs. Arch the back upwards, keeps arms straight and try to keep the legs straight without knees touching the mat. Only the top of the feet are on the mat. Props & Assistance: It can be difficult to keep the legs off the floor. Before getting into the pose you can position a rolled up blanked below the tops of the thighs so that you can rest on this. Variation: Cobra is a similar pose with legs on the ground. The [...]

Upward Dog (Urdhva Mukha Svanasana)2019-07-03T03:59:36+00:00

Downward Dog (Adho Mukha Svanasana)


Downward Dog (Adho Mukha Svanasana) Asana Type: Standing Level: Beginner Steps: Begin on your hands and knees. Spread your fingers wide and press firmly through the palms. Exhale has you tuck your toes and lift your knees of the floor. Press the floor away from you as you lift through your pelvis. Props & Assistance: Stand on the toes if it is difficult to get the heels to the ground. Variation: Options for the arms: Touching the ground in front of you First two fingers hook the big toes Reversed prayer Clasped behind the back and lifting the arms up [...]

Downward Dog (Adho Mukha Svanasana)2019-07-03T03:59:22+00:00