ReJoyce Yoga Cartoon: Intension

I was teaching a "beginner" yoga classes this week and what I love about new students, is how hard they try.

Yoga can be sweaty, smelly, hard, uncomfortable, and infuriating. That is why I love to teach it. Beginners set their intension and work through each pose with willingness and angry determination. It's inspiring.

When poses become easier, we sometimes we lose that determination to improve ourselves and it gets replaced with our own vanity and need for competition. Even worse, sometimes we just move through the poses without any intension at all.

So... when I want to be humbled and need a new yoga perspective, I attend or teach a beginner class. It inspires me to be a better yogi. I look around and see the sweat pouring down faces, bodies in child's pose, or the intensity of the eyes paying attention and I know that I need to look at my own practice with that same ferocity.

To all the beginners out there... thanks for making me a better yogi.

ReJoyce Yoga Cartoon: Svarga Dvijasana: Bird of Paradise

The first time someone said "... and then move into Bird of Paradise," in yoga class, I thought it sounded really strange.  "Bird of Paradise."

Eventually, someone told me, "it is a type of flower."

After performing a Google Image search, I finally understood it's name. Svarga dvijasana (Bird of Paradise) looks like a proud flower rising from the ground, shining it colorful face to the sun. Some days I'm a proud flower with strength in it's stem rising to the sun with little regard for gravity. Other days, I'm unstable, rocking and swaying like a plant in the wind trying to stay up. Either way, it's always a good day to be yogi because "making the effort" is how we get better.

ReJoyce Yoga Cartoon: Vriksasana:Tree Pose

Some days I think I am the most unbalanced person in the world. Take tree pose (vriksasana) for instance. Most days I can stand up straight with all the concentration in the world and other days, I'm happy if I don't  fall over more than once during the duration of the pose. This can be really embarrassing if I am teaching a class. 

But I try to remember that it's o.k. to fall. We learn the most when we make mistakes and believe me, I've made a lot in my life. What's important is that we pick ourselves back up and try again. 

Every tree sways in the wind. It's what makes our roots even stronger in the end. 

ReJoyce Yoga Cartoon: Bhujangasana: Cobra Pose

One of my favorite ways to practice bhujangasana is to lay on the floor in front of the couch. Then I tuck my feet under the couch and use it to help keep the tops of my feet on the floor as I press up. It helps strengthen my back and shows me new potential for the pose.

ReJoyce Yoga Cartoon: Dhanurasana

I've been practicing the Dharma Mittra Maha Sadhana, at home, for a while now.  There is a section of the practice where you do Dhanurasana (Bow Pose). I dread this pose.

When I am in this pose I feel like the earth is reaching up with thorny vine fingers and wrapping it's hands around my legs, waist, chest and arms dragging me down. The earth whispers "just lay down."

I'm waiting for the day where I can do this pose with ease. Till then... I reach back for my ankles, breath in and lift my body off the ground and smile. Only two more sets and a mini-shavasana (Corpse Pose). Whew.

Utthita Parsvakonasana

Extended Side Angle Pose

Preparation:

Utthita Parsvakonasana is usually done after Parivrtta Trikonasana. 

How to do it: (As explained as Utthita Parsvakonasana on the right side)

From Tadasana (Mountain Pose), step or hop your feet about one leg distance apart.

Turn your right foot will be parallel with the long side of the mat. The left foot will perpendicular to the front foot.

Do your best to make right knee a ninety degree angle. Your knee should be right over the ankle. Do your best not to let your knee go over your ankle.  

Extend your right arm out as far out over your leg as possible. Bend your trunk sideways and place your right hand on the outside of the right foot. Press your right knee into your right arm as you expand  your rib cage with your inhalations. 

Rotate your chest towards the sky. Move your left shoulder back as you rotate your left arm up above your left ear.  Look at your left thumb. 

Options:

Option 1: If you can't place your right hand onto the floor, place your hand on a block.

Option 2: If you have problems extending your torso over your leg, bend your right arm and place your forearm above your right knee. 

Drishti (Where you should look):

Look at your left palm.

Why we do it:

This is a great way to stretch the groin and strengthen the gluteus minimus. 

If you like my posts, please like me on Facebook, add me on G+

follow me on Twitter, Flickr and check out my Pinterest. Thanks!

Parivrtta Trikonasana

Revolved Triangle Pose

Preparation:

Parivrtta Trikonasana is usually done after UtthitaTrikonasana.

How to do it: (As explained as Parivrtta Trikonasana on the right side)

From Tadasana (Mountain Pose), step or hop your feet about three feet apart.

Turn your right foot out so it is perpendicular to the short end of the mat. Then turn your left foot into a 45 degree angle.

Square and rotate your hips toward the right leg. Place your right hand on your right hip. Take a nice deep inhale and raise the left arm toward the sky.

On an exhale, gently fold from the waist, and place your left hand on the floor, on the outside of the right foot.

Rotate your chest towards the right. Move your right shoulder back as you rotate your right arm up toward the sky.  Look at your right thumb.

Options:

Option 1: If you can’t bring your left hand all the way down to the floor, place your hand on a block.

Option 2: You can keep your right hand on your hip if it helps you maintain balance.

Drishti (Where you should look):

Look at your right thumb.

Why we do it:

This is a great pose to strengthen and lengthen your hamstrings, quadriceps, lower legs muscles (peronius), shoulders and arms.

If you like my posts, please like me on Facebook, add me on G+

follow me on Twitter, Flickr and check out my Pinterest. Thanks!

Utthita Trikonasana

Joia and Jenn Gaskin in Triangle Pose. 

Extended Triangle Pose

Preparation:

Utthita Trikonasana is usually done after Tadasana (Mountain Pose).

How to do it: (As explained as Trikonasana on the right side)

From Tadasana (Mountain Pose), step or hop your feet one leg distance apart.

Turn your right foot out so it is perpendicular to the short end of the mat. Then turn your left foot parallel to the short end of the mat.

Extend your arms out to the sides so they are parallel to the floor.

Take a nice deep inhale as you straighten and lengthen your spine. As you exhale, grow a little taller.

Inhale and extend through your right hand pulling your torso forward over your right leg.

On an exhale gently bring your right hand down to your right big toe. Clasp your big toe with your thumb and index finger. Pull your left shoulder back and rotate the rib cage open.

Extend your left hand up toward the sky and look at the left thumb.

Options:

Option 1: If you can’t clasp your big toe with your hand, you can place your hand on your shin or a block.

Option 2: For a more intense stretch, you can place your hand onto the floor. (As seen in the picture above)

Drishti (Where you should look):

Look at your left thumb.

Why we do it:

This is a great pose to strengthen and lengthen your hamstrings, quadriceps and lower legs muscles (peronius).

About the picture: 

Pictured is yogini, Jenn Gaskin and her beautiful daughter, Joia. 

Jenn has been teaching yoga for over 10 years and I am honored to have her as a friend.

Her classes are a combination of beautifully flowing asanas, strength and flexibility.  Her sequences move students in and out of asanas in a safe and natural way that bring confidence to the practitioner while also giving them proper alignment, and builds body awareness.  I highly recommend her classes.

Check her out at http://jenngaskin.com/ or take one of her classes at Menlo Pilates and Yoga in Menlo Park, CA.

Also, a  big "thank you" to the talented photographer, Rebecca McCue, for taking the photo. Rebecca can be found at http://cuerebecca.wordpress.com/ and  contacted at rmccuephoto@gmail.com.

If you like my posts, please like me on Facebook, add me on G+

follow me on Twitter, Flickr and check out my Pinterest. Thanks!

Padahastasana

Hand Under Foot Pose

Preparation:

Padahastasana (Hand under foot posture) usually follows Padangusthasana.

How to do it:

From Tadasana (Mountain Pose), step or hop your feet hip distance apart.

Take a nice deep inhale as you raise your hands up to the sky. As you exhale, you will bend from the hips and fold forward. Your arms will follow your torso. Fold completely until your hands reach your feet.

Gently place your right hand under your right foot. Then gently place your left hand under your left foot. The soles of your feet will be touching the palms of your hands.

Bending your elbows out to the sides will help lengthen your spine.

Options:

Option 1: If Padahastasana is not available to you at this moment, please practice Padangusthasana.

Option 2:  With your hands underneath your feet, try moving your weight into different parts of your feet to receive variations of tension in your legs.  (Move the weight to your toes or heels for example.)

Drishti (Where you should look):

Look through your legs but concentrate on the tip of your nose.

Why we do it:

This is a great pose to strengthen and lengthen the hamstrings and calves and cultivate body awareness. 

If you like my posts, please like me on Facebook, add me on G+

follow me on Twitter, Flickr and check out my Pinterest. Thanks!

Padangusthasana

Big Toe Pose

Preparation:

Padangusthasana (Big Toe Pose) usually follows Tadasana (Mountain Pose).

How to do it:

From Tadasana (Mountain Pose), step or hop your feet hip distance apart.

Take a nice deep inhale as you raise your hands up to the sky. As you exhale, you will bend from the hips and fold forward. Your arms will follow your torso. Fold completely until your hands reach your feet. Grab your big toes with your thumb and index fingers.

Bending your elbows out to the sides will help lengthen your spine.

Options:

Option 1: You can place your hands on your shins or ankles if you can’t reach your toes.

Option 2:  You can bend your knees slightly to relieve strain in your legs.

Option 3:  For a more advanced pose, you can wrap your arms around your legs and press your chest against your straight legs.

Drishti (Where you should look):

Look through your legs but concentrate on the tip of your nose.

Why we do it:

This is a great pose to strengthen and lengthen the hamstrings and calves. 

If you like my posts, please like me on Facebook, add me on G+

follow me on Twitter, Flickr and check out my Pinterest. Thanks!

Virabhadrasana II

Warrior 2

Edna Barr doing Virabhadrasana II.

Preparation:

Virabhadrasana II (Warrior 2) is usually done after Adho Mukha Svanasana (Downward Facing Dog).

How to do it: (Explained as a right side Warrior 2)

From Adho Mukha Svanasana, look at the space between your hands.

You will step your right foot forward into the space between your hands, coming into a nice lunge in your right leg. You can lunge as deeply as you would like up to the point where your knee is directly above your ankle (90 degrees). Your right thigh will be as parallel to the floor as possible.

In the front foot, feel the energy distributed between the big toe, pinkie toe and heel. The heel of the right foot should line up with the heel of the back left foot.

Your back left heel will rotate down onto the floor. Move some floor contact to the knife edge of your back foot for better stability. You back foot will be perpendicular to the front foot.  Your back left leg will be straight and firm without strain.

Edna's drishti is at her front finger tips. 

Your torso and shoulders should be sitting directly over your hips. Your arms should be parallel to the floor.

Options:

Option 1: You can either have your palms facing up or facing down.

Option 2: Lunging less deeply in the front leg, can help alleviate strain in the legs.

Option 3: You can stagger your feet instead of having the heels in line, if your pose feels uncomfortable.

Drishti (Where you should look):

Hastagrahe dṛiṣṭi: Look at your front hand.

Why we do it: 

This is a great pose to strengthen the legs, improve concentration, create stamina in your thighs, stretches the groin and improves balance.

About the picture:

Pictured is my amazing and talented friend Edna Barr. You never know what you're about to experience in Edna's vinyasa flow classes. After 20 years of teaching, Edna has learned to take cues from her students and be a creative channel rather than force life to conform. It could be riding the wave of an energetic crowd with fun music and arm balances or nurturing over taxed bodies and minds with a slower, opening and grounding practice. Edna believes that "We need to honor our intuitive nature and allow our own bodies to be our teachers". 

Weaving together all of her life experiences inspires Edna to teach classes that are full of laughter and joy. She blends classic yoga poses with unconventional joint freeing movements in order to peel away the layers of tight muscles and preconceived notions. Edna 's philosophy floats across the yoga studio "Living up to our highest potential is daunting; learning to surrender, accept, find inner strength to reach another level is possible... when we allow it". 

Edna is an E-RYT 500 with Frog Lotus Yoga. She is also certified in: Yoga Tune Up, ACE; American Council on Exercise, AFAA; Aerobic & Fitness Association of American, Schwinn Indoor Cycle, and Zumba. 

She can be found teaching at Peacebank Yoga in Redwood City, CA, 24 Hour Fitness in Mountain View, CA, and Stanford University in Palo Alto, CA. Her full schedule can be found at http://yogabarr.com/schedule

Edna is holding a yoga retreat on September 14-22, 2013 in Hawaii:

If you like my posts, please like me on Facebook, add me on G+

follow me on Twitter, Flickr and check out my Pinterest. Thanks!

Virabhadrasana I

Warrior 1

Courtney Ronca doing Virabhadrasana I

Preparation:

Virabhadrasana I (Warrior I) is usually done after Adho Mukha Svanasana (Downward Facing Dog). 

How to do it: (Explained as a right side Warrior 1)

From Adho Mukha Svanasana, look at the space between your hands. 

You will step your right foot forward into the space between your hands, coming into a nice lunge in your right leg. You can lunge as deeply as you would like up to the point where your knee is directly above your ankle (90 degrees). Your right thigh will be as parallel to the floor as possible. 

You can see that Courtney's back heel is directly behind

 her front heel making her back heel impossible to see. 

Your back left heel will rotate down onto the floor. Feel the energy distributed between the big toe, pinkie toe and heel. Also move some floor contact to the knife edge of your back foot for better stability. You back foot will be in a 45-60 degree angle. 

The heel of the right foot should line up with the heel of the back left foot. Your back left leg will be straight and firm without strain. 

Your hips, torso and shoulders should be even and parallel to the front of the mat. As you inhale, lift your rib cage up and extend through your torso and hands making your spine as lengthened as possible. 

Your arms and torso should be perpendicular to the floor. Depending on flexibility, you can also do a small backbend. Your arms will follow the same curvature of your back. 

Options:

Option 1: You can either have your hands together or apart.

Option 2: Lunging less deeply can help alleviate strain in the legs.

Option 3: Your torso can be parallel to the floor; backbends are optional. 

Option 4: You can stagger your feet instead of having the heels in line, if your pose feels uncomfortable.

Drishti (Where you should look):

Hastagrahe dṛiṣṭi: Look at the hands. You can look forward if you have difficulty looking at your hands.

Why we do it: 

This is a great pose to strengthen the legs, improve concentration, create stamina in your thighs, stretches the groin and improves balance.

About the picture:

Pictured is my dear friend Courtney Ronca. Courtney began practicing yoga in 2005 while she was a graduate student in college, but it wasn't until her move into the bay area in 2007, that she met her teacher Anirudh Shastri and decided she wanted to teach. Since her move in 2007, Courtney has completed two 200 hour teacher training programs, and one 500 hour teacher training program under Sri Dharma Mittra.

Courtney has a knack for making the impossible possible for students. She has a special ability of breaking down complex poses, and making them attainable.

You can find her teaching at: Peacebank Yoga in Redwood City, CA, Studio Rincon in Menlo Park, CA, East West Yoga in Cupertino, CA and San Jose State University in San Jose, CA.

Check her out on Facebook: https://www.facebook.com/CourtneyRoncaYoga

If you like my posts, please like me on Facebook, add me on G+

follow me on Twitter, Flickr and check out my Pinterest. Thanks!

Adho Mukha Svanasana

Downward Facing Dog

Courtney Ronca (left) and Edna Barr (right) doing downward facing dog.

Preparation:

Adho Mukha Svanasana (Downward Facing Dog) usually follows Urdhva Mukha Svanasana.

How to do it: 

From Urdhva Mukha Svanasana, spread your fingers wide and press into your hands fully as you move your hips up toward the sky. Your feet will gently lift as you bring your hips up. Coming onto the tips of your toes, you will start to bring your heels gently down to the floor. Your feet should be hip distance apart. 

Your arms will externally rotate, opening the chest and collar bones. 

Your arms, spine and legs will all be straight. Your body will make an inverted “V” shape. The outside part of your feet will be parallel to the sides of the mat. 

Relax your head and look at your navel. 

Options:

Option 1: You can bend your knees slightly to make the pose more accessible. 

Option 2: Your heels can be off the floor if you have tight hamstrings.

Option 3: Instead of looking at your navel, you can look through your legs. 

Drishti (Where you should look):

Nabi Chakra Drishti- gaze at the navel.

Why we do it: 

Downward facing dog is a great calf release and arm strengthener. 

About the picture:

On the right is my amazing and talented friend Edna Barr. You never know what you're about to experience in Edna's vinyasa flow classes. After 20 years of teaching, Edna has learned to take cues from her students and be a creative channel rather than force life to conform. It could be riding the wave of an energetic crowd with fun music and arm balances or nurturing over taxed bodies and minds with a slower, opening and grounding practice. Edna believes that "We need to honor our intuitive nature and allow our own bodies to be our teachers". 

Weaving together all of her life experiences inspires Edna to teach classes that are full of laughter and joy. She blends classic yoga poses with unconventional joint freeing movements in order to peel away the layers of tight muscles and preconceived notions. Edna 's philosophy floats across the yoga studio "Living up to our highest potential is daunting; learning to surrender, accept, find inner strength to reach another level is possible... when we allow it". 

Edna is an E-RYT 500 with Frog Lotus Yoga. She is also certified in: Yoga Tune Up, ACE; American Council on Exercise, AFAA; Aerobic & Fitness Association of American, Schwinn Indoor Cycle, and Zumba. 

She can be found teaching at Peacebank Yoga in Redwood City, CA, 24 Hour Fitness in Mountain View, CA, and Stanford University in Palo Alto, CA. Her full schedule can be found at http://yogabarr.com/schedule

Edna is holding a yoga retreat on September 14-22, 2013 in Hawaii:

The beautiful lady on the left is my dear friend Courtney Ronca. Courtney began practicing yoga in 2005 while she was a graduate student in college, but it wasn't until her move into the bay area in 2007, that she met her teacher Anirudh Shastri and decided she wanted to teach. Since her move in 2007, Courtney has completed two 200 hour teacher training programs, and one 500 hour teacher training program under Sri Dharma Mittra.

Courtney has a knack for making the impossible possible for students. She has a special ability of breaking down complex poses, and making them attainable.

You can find her teaching at: Peacebank Yoga in Redwood City, CA, Studio Rincon in Menlo Park, CA, East West Yoga in Cupertino, CA and San Jose State University in San Jose, CA.

Check her out on Facebook: https://www.facebook.com/CourtneyRoncaYoga

If you like my posts, please like me on Facebook, add me on G+

follow me on Twitter, Flickr and check out my Pinterest. Thanks!

Urdhva Mukha Svanasana

Upward Facing Dog

Courtney Ronca doing Upward Facing Dog

Preparation:

Urdhva Mukha Svanasana can start at the end of Chaturanga Dandasana.

How to do it after Chaturanga Dandasana :

When you are in the final stage of Chaturanga Dandasana, your chest will be parallel with the floor.  Your arms will be in a perfect 90 degree angle hugging your torso. Your wrists will be directly below your shoulders.

To get into upward facing dog, you will press through your toes and move your torso forward.  You will then roll over your toes so the tops of your feet will be flat against the floor. Pressing through your hands, and straighten your arms as you bring your chest up.  Your chest will almost perpendicular to the floor.  Lengthen through your chest.

As your torso moves up, press through the tops of your feet so your legs will lightly lift up as well. Your arms should be hugging your torso. Try not to compress your lower back. You want to feel a lengthening of the spine.

Options:

Option 1: Bend your elbows if having your arms straight causes too much strain.

Option 2: You can leave your thighs and shins on the floor instead of lifting them off the floor.

Option 3: You don’t have to roll over your toes coming from chaturanga dandasana. You can simply lift each foot up and place the tops of your feet down to the floor. Be gentil.

Drishti (Where you should look):

Urdhva Drishti: Look forward and slightly up.

Why we do it: 

This is a great pose to strengthen the back, expand the chest, and expand the shoulders.

About the photo: 

The photo is of my dear friend Courtney Ronca. Courtney began practicing yoga in 2005 while she was a graduate student in college, but it wasn't until her move into the bay area in 2007, that she met her teacher Anirudh Shastri and decided she wanted to teach. Since her move in 2007, Courtney has completed two 200 hour teacher training programs, and one 500 hour teacher training program under Sri Dharma Mittra.

Courtney has a knack for making the impossible possible for students. She has a special ability of breaking down complex poses, and making them attainable.

You can find her teaching at: Peacebank Yoga in Redwood City, CA, Studio Rincon in Menlo Park, CA, East West Yoga in Cupertino, CA and San Jose State University in San Jose, CA.

Check her out on Facebook: https://www.facebook.com/CourtneyRoncaYoga

If you like my posts, please like me on Facebook, add me on G+

follow me on Twitter, Flickr and check out my Pinterest. Thanks!

Chaturanga Dandasana

Four Limbed Staff Pose

Preparation:

From Ardha Uttanasana: Keep your back as straight as possible. Press your hands into the floor so your hands are beneath the shoulders. With a long, strong and straight spine, lift your torso until it is parallel to the floor. You can also come onto your fingertips if you can't keep your palms on the floor.

Then move into Uttanasana: Gently fold forward from the hip joints. Your tailbone and hips will move slightly back to help balance out the weight as your torso moves forward in a folding motion. Your arms will follow the trunk of your body. Your torso connects with your legs. Your hands will come down to the floor. The heels of the hands will be in line with the heels of the feet.

How to do it: 

From Uttanasana, you will place your hands onto the floor and jump or step back to plank position. Your shoulders, elbows and wrists will be aligned. Your back will be straight.

As you exhale, press into your toes so your torso will move slightly forward, then lower your chest down to the floor by bending your elbow. Your chest should be parallel to the floor. Your elbow should make a perfect 90 degree angle. Your elbows will be directly above your wrists.

Your arms should be hugging your chest in this pose and your shoulder blades will be firm against your back.

Options:

Option 1: You can bend your knees and place them on the floor

Drishti (Where you should look):

Look forward.

Why we do it: 

This is a great pose to gain core strength.

About the picture: 

Pictured is yogini, Jenn Gaskin. She has been teaching yoga for over 10 years and I am honored to have her as a friend.

Her classes are a combination of beautifully flowing asanas, strength and flexibility.  Her sequences move students in and out of asanas in a safe and natural way that bring confidence to the practitioner while also giving them proper alignment, and builds body awareness.  I highly recommend her classes.

Check her out at http://jenngaskin.com/ or take one of her classes at Menlo Pilates and Yoga in Menlo Park, CA.

Also, a  big "thank you" to the talented photographer, Rebecca McCue, for taking the photo. Rebecca can be found at http://cuerebecca.wordpress.com/ and  contacted at rmccuephoto@gmail.com.

If you like my posts, please like me on Facebook, add me on G+

follow me on Twitter, Flickr and check out my Pinterest. Thanks!

Ardha Uttanasana

Half Forward Fold

Preparation:

Start in Tadasana: Stand with your feet together with your toes facing forward. Your big toes and inner heels should try to touch. Try to distribute your weight equally between the inner and outer sides of your feet.

Move through Hasta Uttanasana: Take an inhale and raise your arms above your head. Extend through the spine in an upward motion. Your arms will be straight and parallel to each other. Your palms can face each other or towards the ceiling.

Next move to Uttanasana: Gently fold forward from the hip joints. Your tailbone and hips will move slightly back to help balance out the weight as your torso moves forward in a folding motion. Try to keep your spine as straight as possible as you lengthen your torso over your straight legs. 

How to do it: 

Keep your back as straight as possible. Press your hands into the floor so your hands are beneath the shoulders. With a long, strong and straight spine, lift your torso until it is parallel to the floor. You can also come onto your fingertips if you can't keep your palms on the floor. 

Try not to compress the back of your neck as you come up.

Options:

Option 1: You can bend your knees as you bring your torso up if you have difficulty keeping your legs straight. 

Option 2: You can place your hand on a block, your shins or your thighs to help keep your back straight. 

Drishti (Where you should look):

Look forward.

Why we do it: 

This pose is a great way to lengthen your back and stretch your hamstrings. 

If you like my posts, please like me on Facebook, add me on G+

follow me on Twitter, Flickr and check out my Pinterest. Thanks!

Uttanasana

Forward Fold

Preparation:

Start in Tadasana: Stand with your feet together with your toes facing forward. Your big toes and inner heels should try to touch. Try to distribute your weight equally between the inner and outer sides of your feet.

Move through Hasta Uttanasana.: Take an inhale and raise your arms above your head.  Extend through the spine in an upward motion. Your arms will be straight and parallel to each other. Your palms can face each other or towards the ceiling.

How to do it: 

Gently fold forward from the hip joints. Your tailbone and hips will move slightly back to help balance out the weight as your torso moves forward in a folding motion. Try to keep your spine as straight as possible as you lengthen your torso over your straight legs. Your arms will follow the trunk of your body.

Hollow out your stomach, as your torso connects with your legs. This will give you additional length in your spine and abdominal regions. Your hands will come down to the floor. The heels of the hands will be in line with the heels of the feet.

Your head can rest on your shins.

Options:

Option 1: If your body is not ready to fold completely forward, you can place your hands on your thighs, calves or in front of your feet for support.

Option 2: You can bend your knees to help relieve any tension you feel in your forward fold.

Option 3: Each hand can grab the opposite elbow as an alternative to placing your hands on the floor or on your legs. In this pose, gently release the tension in your neck and head and let them hang naturally and loosely.

Option 4: You can take your legs hip distant apart to help with balance.

Option 5: For a deeper stretch you can wrap your forearms around the legs so your calf and forearm touches. Then warp your hands around the ankles for support. Using the strength of your arms, and on an exhale, pull the torso closer to the legs. Keep extending your back as straight as possible.

Drishti (Where you should look):

Nasagrai: Tip of the nose

If your legs are hip distant apart, you can look through your legs, behind you.

Where you should concentrate:

Concentrate on the extension of the spine.

Why we do it: 

This pose is a great way to release the hamstrings and calves. It also helps to massage the internal organs and increases blood circulation.

If you like my posts, please like me on Facebook, add me on G+

follow me on Twitter, Flickr and check out my Pinterest. Thanks!

Hasta Uttanasana

Raised Arm Pose

How to do it:

Stand with your feet together with your toes facing forward. Your big toes and inner heels should try to touch. Try to distribute your weight equally between the inner and outer sides of your feet.

Take an inhale and raise your arms above your head.  Extend through the spine in an upward motion. Your arms will be straight and parallel to each other. Your palms can face each other or towards the ceiling.

Depending on your flexibility, you will begin to move your pelvis forward as you arch backward as far as comfortable. Bend backwards moving from your middle upper back. Try not to compress your lower spine.

You will feel your rib cage lifting up and your abdomen area stretch.

Options:

Option 1: You can also take your feet hip distance apart to help with your standing balance.

Option 2: You can bend your knees until you develop the flexibility to bend back with out bending your knees

Option 3: You can also use a wall to help you with stability. Stand with your feet a few inches from the wall.. Lean your hips into the wall. Extend through your spine upward with an inhale and slowly lean back with every exhale. Keep pressing your hips into the wall and distributing the weight into the feet.

Drishti (Where you should look):

Hastagrai: Look toward your hands

Where you should concentrate:

Bring your concentration to your throat.

Why we do it: 

Hasta Uttanasana helps with body balance.

As we move our arms and chest area up and back, we extend and strengthen the spine and open the anterior ribcage. Opening of the ribcage will allow our lungs to expand fully on inhales and help increase lung capacity over time.

Metaphysically, the extension of the ribcage up, is often seen as a way to "open" our heart towards others.

Raising your arms increases rotation in the shoulders

About the picture: 

I'd like to thank my friend Tina Sonoda for posing for Hasta Uttanasana. She is a professional classical Pilates Instructor at Purely Pilates in Belmont, CA and Evolve in Los Altos, CA and yogini. She can be reached at 650-867-7171 or tsonoda@gmail.com.

If you like my posts, please like me on Facebook, add me on G+

follow me on Twitter, Flickr and check out my Pinterest. Thanks!

Tadasana: Samasthiti

Mountain Pose

How to do it: 

Stand with your feet together with your toes facing forward. Your big toes and inner heels should try to touch. Try to distribute your weight equally between the inner and outer sides of your feet.  Your legs will be straight.

Try to neutralize your pelvis above your legs. You will know when you are in a neutral position when the weight feels distributed evenly through your feet.

Then straighten your vertebral column by stacking your lumbar vertebrae (L1-L5), with your twelve thoracic vertebrae (T1-T12), and aligning the cervical vertebrae (C1-C7)

Image 1:
.

Bring your arms down to your sides. Your arms will be slightly engaged with your fingers flexed with your palms facing forward.  

Your shoulders should be soft and rolled down the back.

Options: 

Option 1: Place your back against a wall to help you stack your vertebral column.  Use the wall as support.

Option 2:You can also take your feet hip distance apart to help with your standing balance.

Drishti (Where you should look): 

Nasagrai: Bring your eyes and attention to the tip of your nose.

Where you should concentrate: 

Focus inward.

Why we do it: 

Tadasana prepares you for all other poses.

It is also great to improve your overall posture.

Sources: 

Image 1: http://www.jtsstrength.com/wp-content/uploads/2013/03/spine.jpg

If you like my posts, please like me on Facebook, add me on G+

follow me on Twitter, Flickr and check out my Pinterest. Thanks!!