Yoga Tips

We have unique body structures and levels to which we can bend vary. The good news is that the purpose of including yoga in your daily schedule is – not to achieve the perfect bend, but – to bring the body, breath, and mind together. Gear up with these simple tips and get on the yoga mat with a yogi’s attitude.

 Virabhadrasana B - Warrior 2

Stretch the arms away from the body keeping them aligned with the spine. You can push through the first finger or the middle finger.Have the heels hip width apart and the legs straight if possible.
Push through the heels and up through the tailbone in opposing directions.
The top of the head can be pointing down towards the mat or in line with the direction of force through the arms.
Raise the navel upwards towards the chest to straighten the lower back. 

 

Helpful Tip – Make sure to keep your spine long while pressing  the arms straight.
Bring the ears in line with your arms and lengthen your neck.
Common Mistake - The most common mistake is allowing  your back to round.
Keep the arms straight but allow the knees  to bend in order to keep the back straight.

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Western Intense Stretch -Forward Bend

Exhale: fold forward. Clasp the big toes with two fingers of each hand. If that’s too much then hold the ankles or the shins with the legs straight and spine long.  Or you may bend the knees and hold either the toes or the ankles.

Inhale: lengthen the spine and lift the chest. Gaze to the horizon. Open the heart.

Exhale: fold forward into your option.

Helpful Tip: If you feel discomfort in the lower back ,bend the knees or come out of the asana. Lead with the sternum.Keep both legs active with the heels moving ahead and the toes pulling back.

Common Mistake: Be aware of the outer edges of your feet.There is a tendancy  for them to roll in.Push through the base of the big toes to alleviate this.Keep the neck long shoulders broad with elbows lifted.

 

Adho Mukha Svanasana -Downward Facing Dog

Stretch the arms away from the body keeping them aligned with the spine. You can push through the first finger or the middle finger.
Have the heels hip width apart and the legs straight if possible.Push through the heels and up through the tailbone in opposing directions.
The top of the head can be pointing down towards the mat or in line with the direction of force through the arms.
Raise the navel upwards towards the chest to straighten the lower back.

Helpful Tip -  Make sure to keep your spine long while pressing  the arms straight.Bring the ears in line with your arms and lengthen your neck.

Common Mistake -The most common mistake is allowing your back to round. Keep the arms straight but allow the knees to bend in order to keep the back straight.

Virabhadrasana A – Warrior 1

Keep the knee directly above the heel of the front foot.The back leg should be fully active. Create an equality of opposition with the sit-bones falling towardsthe earth and draw an upward expanding extension growing from the sacrum up through the spine extending through your finger tips. Draw the ribs in to avoid collapsing the lower back.Move the hips and pelvis so that your torso is facing forward as much as possible.Drop the head back only as far as is necessary to see the thumbs.

Helpful Tip- Make sure your legs are wide enough apart. When you bend the front knee,the thigh eventually comes parallel to the floor,but the knee should not move in front of the ankle. Remember the hips are like two headlights shining forward.

Common Mistake- The most common mistake is to put too much weight on the front leg. To correct this,emphasize a strong energy reaching down the back leg and into the outside edge of the back foot.

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