Yoga can decrease your risk of postpartum depression and reduce inflammation.

It can also help your gut.

The most common cause of constipation, gas, and tummy troubles is stress. They are side effects of an unhealthy, fast-paced lifestyle. This might include poor eating choices and hectic schedules. If this sounds like you, your digestive system might be suffering from hard stools. Or even infrequent bowel movements.

But yoga can help.

Yoga is one of the best natural ways to manage constipation. The compression and massaging of certain positions can stimulate blood flow. This helps overall with your digestive organs.

So if you are suffering from constipation, try including yoga in your daily practice.

You can also use a dietary modification like increasing fiber and water intake. But ultimately, yoga will give you the tools to manage stress and keep your body healthy.

So follow the guide below to find some relief once and for all.

How Yoga Helps Constipation

Yoga can help ease pain and discomfort in your digestive system. It alleviates constipation in two ways:

1) It manages stress

Yoga can help manage your stress response. And it can greatly improve the functioning of your digestive system.

You might notice that you’re more likely to get “blocked up” when you’re stressed. Even meditating or breathing deeply can help move things along.

Often times, our emotions get stuck in our stomach.

This can be uncomfortable and distressing. Try taking in a calm breath. Focus on what parts of your body need the most attention. Then try some yoga poses that will aid those parts of your body.

2) It gives your digestive system a massage

Twisting poses, inversions, and forward folds can also help your digestive system. These poses massage your digestive organs. They increase blood flow and oxygen delivery. They can also aid in the process of peristalsis. This encourages stools to move freely through the system.

Doing yoga regularly can result in regular, healthy bowel movements.

And don’t worry if you are bloated or have extra body fat around the belly. If these poses are uncomfortable, you can always modify them.

Remember that if you are in pain, do not do the pose. A little bit of discomfort is okay. But not pain.

If you struggle with twists, you can also try supine twists on your back or seated twists. There are always modifications to be found.

Below are some yoga poses that can help your digestive tract get back into a healthy flow.

#1 Matsyasana Twist — Half Spinal Twist Pose

This is a great posture for your digestive tract. Try this twist while sitting on a yoga mat or other soft surface.

Half Spinal Twist will help to stimulate your digestive organs. It also aids in detoxification. So if you’re looking to expel toxins, this is another great posture to try.

Start by sitting with your legs straight out in front of your body. Bend your right leg and place your right foot on the ground. Make sure it is on the outside of your left leg. Ideally, it should be near your left knee. But if this uncomfortable for you, only take it as far as is comfortable.

Then, bend your left leg and place it under or close to your right buttocks. Place your left hand or elbow on or over your right knee. Gently twist to face over your right shoulder.

Hold this pose for a few breaths. Let your breath massage the sides of your torso. Focus on any areas of discomfort. Try breathing into them to relieve any tension.

Then switch sides. Make sure to hold it for the same amount of time on each side. This will keep your body balanced and aligned.

#2 Supta Matsyendrasana — Supine Spinal Twist Pose

This pose also helps to alleviate constipation. It is a good modification if twists and inversions are too much for you. Supine Spinal Twist is a calming pose that expels waste. It moves food and increases blood flow to your gut.

Start by lying down flat on your back. Bring your arms out to the side in a T-position. Make sure your palms are facing down.

Bend one leg at the knee. Keep your shoulders flat against the ground. And gently let your bent leg drop over your other leg.

Hold this pose for a few breaths. On each inhale, feel your torso inflating. On each exhale, feel your body give into this posture a little deeper than before. Then switch sides. Again, make sure you hold each side the same amount of time. This way, both sides of your body will be even.

#3 Parivrtta Anjaneysana — Crescent Lunge Twist Pose

This is a standing pose that requires you to be in a lunge position. It does require some balance, so make sure that you are prepared for that factor within this pose. It also involves twisting your torso which helps to promote bowel movements.

Crescent Lunge Twist provides a more substantial twist than seated or supine twists.

As you do this pose, your forward foot should be directly over your knee. You should be up on the ball of your back foot. And your back leg should be straight

Start by lunging forward with your right leg bent and left leg straight. Place your hands into a prayer position. Slowly bend your upper body toward your right knee. Lead with your left shoulder as you do this.

Hold this pose for a few breaths. Then return to standing and start again with the opposite leg.

#4 Udrhva Mukha Svanasana — Cobra Pose

Cobra Pose does not require any twisting. So if twisting is no good for your body, this is a great pose for you. It could still help alleviate other symptoms such as gas so Cobra will certainly help you find relief.

To start, lie flat on your stomach with your toes pointed out. Place the palms of your hands on the floor at your sides next to your shoulders.

Engage your abdominal muscles and legs. Lift your head slightly. Gently curl your neck back. Press your palms into the floor. And gently lift your shoulders and upper body up off of the mat.

Hold this posture for several breaths. When you are ready, release and lower your body back down to the floor.

#5 Viparita Karani — Legs Up the Wall Pose

Legs Up the Wall is an inversion pose. This means that a part of your body will be upside down. But don’t let that scare you. You don’t need to hold yourself up. That’s why you’ll be next to a wall.

Sit on the floor close to a wall. Lower your back to the floor with your hips as close to the wall as possible. Walk your legs up against the wall. You can use a folded towel or blanket under your hips to relieve discomfort.

Let your head rest on your floor in a relaxed position. Place your arms wherever feels comfortable. Stay in this position for as long as it feels nice.

Gently release and then roll on to one side to get up.

#6 Pavanamuktasana — Wind-Relieving Pose

This is a great and easy pose for beginners. It is a non-twist pose and can help alleviate gas associated with constipation. After all, it is literally named after its effectiveness.

Lie on your back with your knees pulled up towards your chest. Place your hands on or around your shins. Tuck your chin in and gently press your back into the floor.

Gently pull your knees towards your chest. Hold this pose for a few breaths. And then release.

#7 Dhanurasana — The Bow Pose

Bow Pose can strengthen all of your abdominal muscles. It is a great posture for those experiencing gas and digestive problems as it puts pressure on the abdomen.

This is one of the more advanced poses in yoga. So exercise this posture with caution when attempting it. Remember to listen to your body and do not push it too hard.

Start by lying flat on your stomach. Bend your knees. Then reach your arms back and clasp your ankles if possible. Gently raise your chest off the floor. Only go up as high as you are comfortable.

Using the tension between your arms and legs, try to lift your thighs and upper body off the floor.

Hold this posture for a few seconds. Then release.

#8 Vajrasana — Adamant Pose

Adamant pose is also called the “Thunderbolt” or “Firmness” pose.

To begin, kneel on your yoga mat. Make sure your knees and toes are touching and your heels are apart. Sit in the gap between your heels.

Maintain a straight back and place your hands on your lap. Hold this pose for a few seconds to a few minutes. Listen to your body and feel what it needs from this pose.

#9 Balasana — Child’s Pose

Child’s Pose is another effective non-twisting pose. Its effects are similar to downward facing dog. It contracts the organs and increases blood flow.

To start, sit on the floor with your knees spread apart. Make sure they are more than hip-distance. Tuck your feet under you with your big toes touching.

Lean forward and place your hands in front of you. Creep forward until your forehead is touching the mat. Hold here while you breath deeply. Feel your breath going all the way up and down your back. Direct your focus towards any areas of discomfort. And breathe into them to relieve any tension.

#10 Adho Mukha Svanasana — Downward Facing Dog

This basic pose helps to stimulate digestion. It compresses your gut, stimulates blood flow to your abdominal organs, and relaxes your GI tract.

Start on your hands and knees in a tabletop position. Make sure your knees are directly below your hips and your hands are directly below your shoulders. Your fingers should be pointing forward and your palms should be pressing down.

On an exhale, tuck your toes. Extend your legs and arms while pushing your pelvis in the air. You should be creating an A-shape with your body.

Keep your hands in place and continue to press the floor away from you. Look between your legs to make sure your neck is relaxed. Tuck your stomach towards your navel and drive your hips up towards the ceiling.

Final Thoughts

The above poses should help aid your digestive tract. But this is not an exhaustive list of poses altogether. If you are a beginner, be sure to try out the poses that you feel comfortable with first. Then work your way up to poses you would like to try and accomplish. Keep in mind that any twisting motion can increase peristalsis.

But above all, the most effective way to manage constipation is to manage stress.

Even doing Corpse Pose and allowing yourself to fully relax may aid your constipation.

No matter what pose you choose, don’t forget to calm your thoughts.

Breathe deeply. Find a self-care routine where you can check in with your body.

Nowadays, we are so busy with loaded schedules and commitments. But sometimes, our bodies cannot keep up with that lifestyle. Make sure you listen to your body. Hear its needs and address them. You are allowed to give yourself a break. You are allowed to love yourself.

A peaceful mind can go a long way when fixing any digestive issues.

Our emotions often get tangled up in our stomachs. This is why deep breathing and yoga can help to ease the tension of constipation.

By focusing on any areas of discomfort and breathing into them, you are listening. You are listening to what this part of your body needs. You are experiencing pain as a message.

Your body is telling you to slow down.

Developing this ability to listen is integral to your yoga practice. It can also help you lead a happier life. Ultimately, constipation is a side effect of stress. Other health benefits certainly benefit. But sometimes, when we get so caught up in life, our body starts to run out of fuel.

But this is not necessarily a bad thing.

Our body is looking out for us. It is reminding us of our basic everyday needs. Instead of worrying about a work deadline, be more worried about how much water you drink.

Small shifts in thought like this will help you develop a healthier outlook on life.

The post Find Relief Now: 10 Yoga Poses for Constipation appeared first on YOGA PRACTICE.

This muscle can become tight when sitting a lot. Tight psoas lead to a weak core. Additionally, they can cause back pain and other muscular-skeletal problems.

But yoga poses can strengthen and lengthen the psoas.

They help move the legs in relation to the trunk. Balancing poses can increase core strength. And backends stretch and lengthen this important muscle.

What Is the Iliopsoas?

The iliopsoas is the only muscle that tethers the legs to the back. It starts at your lower back. Then the psoas major runs through the bowl of the pelvis. There, it picks up the iliacus just inside the ilium.

The psoas minor originates at the lumbar spine. It runs along the front of the psoas major. And it inserts at the top of the pubic arch. The merged psoas major and iliacus then connect to the inner top part of the femur.

The iliopsoas plays a big role in your posture.

It supports your lower back. But its main job is to flex the hip. It contracts to move the thighs toward the spine. And it does this more powerfully than any other hip flexor.

The psoas muscle is also important for walking and running.

It contracts to bring the front leg forward. And it lengthens to extend the back leg. When we sit, the iliopsoas is short and inactive. Sometimes, we become so used to this position that when we stand, it forgets how to lengthen.

But be careful of overusing these muscles. Crunches, dancing, and sports that involve the legs can cause tight psoas.

But yoga practice emphasizes movements and poses that contrast the iliopsoas. And it does this without countering them with poses that stretch it.

Follow the poses below to lengthen and strengthen your psoas.

#1 Vrksasana – Tree Pose

Tree Pose is a basic standing balance pose. And it is a great way to work the psoas on the side of the lifted leg. All balancing poses require you to use your core muscles for stabilization. And this pose is no exception.

Vrksasana strengthens your legs and core while opening up your hips. It stretches your inner thighs and groin muscles.

Take a moment to feel both of your feet root into the floor. Keep your weight equally distributed on all four corners of each foot. Begin to shift your weight into your right foot.

Lift your left foot off of the floor and keep your right leg straight. Don’t lock your right knee. Bend your left knee and bring the sole of your left foot high into the inner right thigh. Press your foot into your thigh and your thigh back into your foot with equal pressure. This will help you keep your hips squared to the front of the mat.

Focus your gaze on something that doesn’t move. This will help you keep your balance.

Take 5 to 10 breaths here. Then lower your left foot to the floor and repeat on the other side.

#2 Utthita Hasta Padangusthasana – Standing Big Toe Pose

This pose is particularly appropriate for the psoas. It combines challenging your balance with moving your lifted leg towards your body. You can use a strap around your lifted foot in this pose. This will also prevent your back from rounding forward and your shoulder from reaching out of its socket.

Standing Big Toe Pose strengthens the legs and ankles. It stretches the backs of the legs and improves one’s sense of balance.

From Tadasana, bring your left knee toward your belly. Reach your left arm inside of your thigh. Cross over your front ankle and hold the outside of your left foot.

If your hamstrings are tight, hold a strap looped around your left sole.

Firm the front thigh muscles of your standing leg and press your outer thigh inward. Inhale and extend your left leg forward. Straighten your knee as much as possible. If you feel steady here, swing your leg out to the side.

Hold here for 30 seconds. Then swing your leg back to the center with an inhale. Lower your foot to the floor with an exhale.

Repeat this on the other side for the same length of time.

#3 Natarajasana – King Dancer

This is another standing balancing pose. As you lift your back leg into position, the psoas gets a nice stretch. Remember to keep your shoulders down and away from your ears. And avoid locking your standing knee.

King Dancer strengthens the legs and improves balance and core strength. It stretches the shoulders and opens the hip flexors as a counter to tight hips.

Begin in Tadasana with your weight equally distributed in both feet. Shift your weight into your right foot. Bend your left knee to lift off of the floor. Keep your left knee hugging toward your midline throughout this pose.

Grasp the instep of your left foot with your left hand. Your thumb should be resting on the sole of your foot and should point in the direction of your toes.

Lift your right arm straight up to the ceiling. Lift your left leg behind you as you bring your torso forward as a counterbalance. Remember that your left knee should not splay out to the side. Your right arm will also move forward here.

Kick your left foot strongly into your left hand. 

This will lift your leg higher and deepen your backend. Keep your left toes active. And fix your gaze on something not moving for balance.

Hold here for 5 to 10 breaths. Keep kicking your left foot into your left hand.

Then release and repeat this pose on the other side.

#4 Virabhadrasana I – Warrior I

Warrior I is also a bit of a balancing pose. If you feel wobbly or have trouble turning your hips forward, take your feet a little bit wider towards the sides of the mat. Overall, this pose provides an excellent stretch for the psoas.

The psoas lengthens on the back leg as the torso stretches away from that leg. 

This pose stretches the whole front side of the body while strengthening the thighs, ankles, and back. It develops your stamina, balance, and coordination. And it stretches your chest and lunges, improving your breathing.

Begin in Tadasana. Your feet should be hip-distance apart and your arms should be at your sides.

Turn to your left. Exhale as you step your feet wide apart, about 4 to 5 feet. Turn your right foot out 90 degrees so that your toes are pointing to the top of the mat.

Pivot your left foot inwards at 45 degrees.

Align your front heel with the arm of your back foot. Keep your pelvis turned toward the front of the mat. Press your weight through your left heel. Then exhale as you bend your right knee over your right ankle.

Your shin should be perpendicular to the floor. Lift through the arches of your feet while rooting down through your ankles. Reach your arms up strongly, broaden across your belly, lengthen the sides of your waist, and lift through your chest.

Keep your palms and fingers active and reaching.

Gently tilt your head back and gaze up at your thumbs. Keep your shoulders dropped away from your ears. You should feel your shoulder blades pressing firmly inward.

Press down through the outer edge of your back foot, keeping your back leg straight.

Hold here for up to one minute.

Release by pressing your weight through your back heel and straighten out your front leg. Lower your arms and turn left. Then reverse the position of your feet.

Repeat on the other side for the same length of time.

#5 Navasana – Boat Pose

The psoas works on both sides in this pose to bring the legs and spine into a V position. It also keeps your spine long and your legs straight.

Boat Pose builds your abdominal and core strength. It works the deep hip flexors and helps to build your balance overall.

Start in a seated position with your knees bent and your feet flat on the floor. Lift your feet off of the floor and keep your knees bent at first. Bring your shins parallel to the floor. This is half boat pose.

Straighten your legs to a 45-degree angle. Roll your shoulders back and straighten your arms to be parallel with the floor. Keep your palms facing up. Balance here on your sit bones and focus on lifting your chest.

Hold here for at least five breaths. Then release your legs on an exhale.

#6 Ustrasana – Camel Pose

The psoas works on each side to support the lower spine in this pose. They also lengthen through the backend. Get the full benefits of this stretch by making sure your thighs stay perpendicular to the floor.

Camel Pose stretches the front of your body including your chest, abdomen, and quadriceps. It improves spinal mobility and opens your heart chakra.

Kneel with your body upright and hips stacked over your knees. Draw your hands up the side of your body until your palms reach the sides of your rib cage. Let your thumbs rest on the back of your ribs as the other four fingers wrap around the sides and front of the rib cage. Use your hands to lift the rib cage up for support. Start to open your chest toward the ceiling.

Maintain this position in your chest. Then reach your hands back one at a time to grasp your heels. If you can’t reach your heels, tuck your toes under.

Bring your hips forward so that they stay over your knees. 

Here, you can let your head come back and open your throat.

Release by bringing your chin toward your chest and hands to your hips. Firm your abs and support your lower back with your hands.

Then slowly bring your body back to an upright kneeling position.

#7 Supta Virasana – Reclined Hero Pose

The forward motion of the lower body counters with the backward motion in the upper body in this pose. This makes for a good stretch for the abdominal region and psoas.

This pose can be quite intense on the thighs and knees. So approach it with caution.

Begin in Hero Pose. Your upper body should be upright and your legs should be bent back at your knees. Keep your feet on either side of your upper thighs. Bring your hands down to the floor on either side of your thighs.

Walk your hands back toward your buttocks as you lean your torso back. Bend at your elbows to come down to your forearms. Then try continuing to release your back toward the floor.

If you feel any pain in your knees or lower back, this is a sign that you’ve gone too far. 

Return to your forearms instead of lowering.

Make sure that your knees stay close together. Don’t let them separate. Stay in this reclined position for five to ten breaths. Come out by raising yourself onto your forearms.

Then press into your hands to return to a seated position.

#8 Bakasana – Crow Pose

The psoas works to hold the spine in its correct position.

Crow Pose strengthens the wrists, forearms, and abdomen while stretching the upper back. It improves balance and core strength.

Begin in Tadasana with your arms at your sides. Bend your knees slightly so that you can bring your palms flat on the floor. Keep them about shoulder’s distance apart. Plant your palms firmly on your mat about a foot in front of your feet. Spread your fingers wide and press into the top joint of each finger.

Bend your elbows straight back. Come up onto the balls of your feet. Open your knees so they lineup with your upper arms. Then place your knees on the backs of your upper arms.

Begin to bring your weight forward into your hands. 

Lift your head as you go. Come up onto your tiptoes. Then lift one foot and then the other off of the floor. Engage your inner thighs for support while keeping your knees on your arms. Hug your feet towards your buttocks.

Focus on the feeling of your body lifting. 

Come out by exhaling and transferring your weight back into your feet on the floor.

#9 Urdhva Dhanurasana – Wheel Pose

Full Wheel provides a strong stretch across the whole midsection. It also requires a lot of back and shoulder flexibility and strength.

If it gets too intense, you can get a similar stretch in Bridge Pose.

Lie down on your back and bend your knees. Bring the soles of your feet onto the mat close to your buttocks. Reach down with your fingertips and make sure you just graze your heels.

Your feet should be parallel and hips distance apart. Bend your elbows and bring the palms of your hands overhead. Place them under your shoulders with fingertips pointing towards your feet. Inhale and press down into your palms and feet. Lift your shoulders and hips up off of the floor.

Bring the crown of your heat to the mat. 

Make sure not to put too much weight on your neck. Then use your hands and feet for leverage. Pause here as you make sure your elbows are staying parallel and not splaying out to the sides.

Straighten your arms as you lift your head off of the floor. Make sure you keep your feet parallel and knees in line with your feet. Reach your chest towards the wall behind you. Begin to straighten out your legs.

To come down, tuck your chin into your chest and lower down slowly.

#10 Adho Mukdha Vrksasana – Handstand

Psoas is one of the key muscles keeping the spine in its upright position in this pose. It builds strength in your shoulders, arms, and core.

Come into Downward Facing Dog with your hands about 6 inches away from a wall. Walk your feet in closer to your hands. Bring your shoulders over your wrists and if possible, your hips over your shoulders.

Keep your right foot on the ground, lifting onto the ball of your foot. Begin to bend at the knee. Lift your other foot off the floor straightening your lifted leg behind you.

Take a few hops here. 

Jump off your bent leg and lift your straight leg towards a vertical position. Flex your lifted foot the entire time. Try bringing both heels to the wall. Keep your head down between your upper arms and breathe deeply.

Practice taking your heels off the wall and balancing. You need to strongly engage your legs and reach up through your heels. Also start to work on bringing your gaze to the floor.

Bring one leg down at a time and rest before trying to kick up with the opposite leg for balance.

Final Thoughts

Internal awareness developed through yoga is an important tool for learning how to release the psoas. Releasing psoas will bring new freedom, ease, and structural integrity to your practice. It can be difficult to access at first.

But pay attention to those subtle sensations.

The psoas is buried in the body. It is engaged in habitual patterns of holding when sitting or standing. It is also deeply linked to your emotions. So psoas is best approached with quiet attention, patience, and perseverance.

Awareness is the first key.

The post 10 Yoga Poses for Psoas Stretch appeared first on YOGA PRACTICE.

Tips for Practicing Yoga for Chronic Pain

When yoga is primarily practiced to help manage pain, one key factor that is required is awareness. Awareness encompasses being aware of how the poses are being practiced and noticing when the mind has wandered.

As you practice the postures or stretches, especially postures that seem to be relatively simple like Tadasana, becoming aware of how you are holding your body is important. The physical benefits of each posture cannot be attained if the body is not actively engaging the muscles for postures and transitions. When the alignment of the bones is an afterthought, there is the possibility of bringing misalignment to the body or even injury.

Additionally, chronic pain is a cycle. Besides the actual pain as a result of an injury or disease, recent research provides evidence that thoughts, emotions, expectations, and memories can induce pain. By tuning in to your body and becoming aware of the poses versus the pain or the rhythm of the breath instead of your condition, you can begin to train the mind to refocus its attention to something other than pain.

Finally, well-rounded sequences help manage pain because it keeps the body from becoming out of balance. For the feet, stretching and strengthening the feet is not enough to manage pain. No single body part is isolated. Often when we are feeling pain or discomfort somewhere, the source of pain is often a direct result of another area of the body. For example, in the case of Plantar Fasciitis, while it could occur due to flat feet or high arches it could also be a result of overuse of hamstrings and calves. Having a well-balanced practice can help manage pain while contributing to overall health and wellbeing.

A yoga sequence to relieve feet pain

This simple practice can be practiced daily to help manage pain in the feet through stretching and strengthening. It includes other areas of the body that can contribute to foot pain. Before starting out with the actual poses, it can be incredibly beneficial to practice joint freeing exercises in advance to both warm up the body and pay attention to the joints which can be a source of foot pain.

Joint Freeing Exercises for the Feet

Joint freeing exercises help increase mobility in the joints. These are simple exercises that can be practiced before the more traditional yoga poses. They can also be practiced throughout the day. Doing these exercises while you are working behind a desk, lying in bed, or watching television can have a profound impact on your body and managing pain. To help keep the body balance, there are several movements that are not centered around the feet but will help for a well-balanced practice.

Toe Stretches

In Staff Pose (Dandasana), keep the legs stretched out with the back of the heels on the ground and wave the toes by widening them away from each other. Gently and smoothly bring one toe away from you and then the next on each foot simultaneously, starting with the big toes down to the small toes and then reverse the movement from the small toes to the large toes. In other words, curl the toes in sequence. Do several rounds of this to bring mobility to the toe joints.

Ankle Stretches

Again, start in Staff Pose (Dandasana). Point both feet forward as you exhale, and as you inhale flex the feet towards you. The back of the legs should remain on the ground. This helps stretch the ankles and the calves which can contribute to pain in the feet if the muscles are tight. Practice for 20 breaths.

Ankle Circles

Ankle circles are exactly as they sound. From Dandasana, circle both ankles to the right for approximately thirty seconds and then towards the right for thirty seconds. As you practice, pay attention to the range of motion, trying to make the circles larger as you continue the rotations.

Knee Bends

From Staff Pose, bend the right knee towards the torso. Interlace the hands underneath the right thigh as you lift your foot off the ground. Extend and bend the right leg, inhaling as the foot lifts up and exhale as the foot releases down. Practice for ten breaths on the right side before repeating on the left side.

Child’s Pose Circles

Move into Child’s Pose (Balasana). Press the palms into the ground as your hips shift towards the left. Left the hips up into a table position. It is okay if your shoulders overextend the wrists.  Then, sink towards the right and then back into Balasana, creating a circular motion. Complete ten circles rotating towards the left and then switch the rotation for another ten rounds to the right.

Shoulder Rolls

Start in Easy Seated Pose (Sukhasana). The arms can dangle along the side of the body with the palms facing you. Lift the shoulders up and start making small circles forward. Gradually let the circles get bigger with each roll and practice for about thirty seconds. For the next round, roll the circles backward. Again, starting with small circles as you move towards larger circles.

Neck Rolls

Staying in Sukhasana, sit up tall. Release the chin down towards the chest. Let the left ear move towards the left shoulder. Release the chin back to the center. Then bring the right ear towards the right shoulder. You can move side to side with the neck rolls. If it feels comfortable in the neck, you can incorporate full neck rolls releasing the head all the way back. Practice for 30 seconds.

10 Yoga Poses and Stretches for the Feet

After completion of the joint freeing exercises, you’ll be ready to practice a simple sequence for your feet. This sequence should take anywhere between eight to ten minutes but you can also practice for longer periods of time by extending how long you practice each pose.

Tadasana – Mountain Pose

Mountain pose (Tadasana) is the foundational posture for all of the standing postures in yoga. This posture helps improve posture, strengthen the thighs and ankles, support the knee joints while toning the abdomen and the glutes. It also helps the practitioner strengthen and bring awareness to the feet.

To practice:

1. Start in a standing position.
2. Bring your feet together. If you need more space for the body or balance, separate the feet a few inches away from each other
3. Bring the arms along the side body while rotating the palms forward.
4. Press down evenly into all four corners of the feet.
5. Engage the leg muscles so there is an upward lift, lifting pressure off of the knees.
6. Let the tailbone down while the crown of the head simultaneously lifts upward.
7. Bring the navel in towards the spine while lifting the ribcage
8. The shoulders relax away from the ears.
9. Keep the chin parallel to the floor.
10. Release any tension in the jaw and forehead.

Hold Mountain Pose for approximately one minute. Stay present to how you are holding the body, with careful attention to the feet.

Adho Mukha SvanasanA – Downward Dog

Downward Facing Dog (Adho Muka Svanasana) helps stretch the arches of the feet and the calves. The pumping of the legs can help increase blood flood while getting a deeper stretch in the feet. Practice slowly bringing attention to how the muscles are engaged.

To practice:

1. Start in Table Top (Bharmanasana) on the hands and knees.
2. Walk the hands two to three handprints forward.
3. Spread the fingers wide and keep the hands shoulder-distance apart.
4. Step the feet towards the back of your mat. The feet are hip-width apart.
5. Lift the hips up while straightening the legs.
6. Press the hands into the floor while pressing the hips back, creating a lengthening in the spine.
7. Relax the head.
8. If you do not feel a stretch in the back of the legs, walk the feet back further for a longer Adho Mukha Svanasana.
9. As you inhale lift the heels higher and as you exhale lower the heel.

Practice for 10 to 15 breaths.

Tree Pose – Vrikshasana

Tree pose (Vrikshasana) is a balancing pose that will help strengthen the legs and abdominals, open the hips, while stretching the inner thighs and groin area. While this posture is a hip opener, the stability of the foot against the floor will help strengthen the foot. As you practice, bring your attention to the foot as well as the stabilization of the supporting leg.

To practice:

1. Start in mountain pose with the hands on the hips.
2. Gradually externally rotate the right foot so both the knee and the toes point to the right.(If you notice the hips come out of alignment, reduce the rotation of the leg.)
3. Ensure your left foot is fully making contact with the floor while lifting through the right leg.
4. Find a focal point to keep your gaze on to assist with balance.
5. Place the right foot on the inside of the right leg, avoiding placing pressure on the knees.
6. Hands can stay on the hips, prayer, or extend up towards the sky.

Hold the posture for five to ten breaths before repeating on the left-hand side.

Malasana – Yoga Squat

In addition to strengthening the feet, this posture will also help stretch the ankles. One thing to be mindful of is to keep your heels pressed to the ground. If this is not possible use a yoga wedge, or a rolled-up yoga meet underneath the heels

To practice:

1. From Tadasana, separate the feet slightly wider than hip-distance apart.
2. The toes can either face forward or towards the corners of the mat.
3. Bend the knees, the knees should be facing the same direction as the toes.
4. Lower the glutes downwards a few inches above the floor. If this is challenging you can place blocks underneath you and sit on top of the blocks.
5. Let the tailbone tuck while keeping the spine neutral.
6. All four corners of the feet should remain pressed into the floor.
7. Bring the hands and prayer.

Hold for ten to 15 breaths.

Toe Squat

This mega stretch helps open the toes and feet while stretching the ankles. You may likely find this is incredibly challenging at first but you can build up your strength over time.

To practice:

1. Start in a kneeling position with the knees together or a few inches apart.
2. Curl the toes so just the toes are touching the ground (not the feet). The toenails should be facing the sky.
3. Lean back and sit on your heels.
4. Keep the spine long and stack the shoulders above the hips.

Practice as long as you are able to.

Virasana — Hero Pose

Hero’s Pose helps stretch the thighs, knees, and ankles while strengthening the arches in the feet.

To practice:

1. Start by kneeling on the floor with the knees together. If this does not feel good on the knees, place a blanket underneath them for support.
2. Bring the knees a little wider than hip-distance apart so there is enough space for your body to sit
3. Sit down between the feet. If this hurts or the glutes cannot reach the floor, place a yoga block or bolster between the calves to sit on.
4. Stretch the spine so the tailbone is lowering towards the ground while the crown of the head is lifting up.

Hold Virasana for eight to ten breaths.

Bound Angle

While this posture primarily opens up the hip and groin area, it is an excellent opportunity to actively engage in self-care and massage the feet.

To practice:

1. Starting in Easy Seated Pose (Sukhasana) bring the soles of the feet together and bring the heels towards the groin area.
2. Externally rotate the legs so the outside of the right knee is releasing downward towards the right-hand side of the floor and the left knee to the left side.
3. Ensure the pelvis again so it’s neutral.
4. Press down into the sits bones while lifting the crown of the head upward.
5. Massage the feet gently while maintaining the alignment of the posture.

Practice this posture for ten to 15 breaths.

Supta Padangusthasana – Reclined Hand to Big Toe Pose

Reclined Hand to Big Toe Pose is therapeutic for flat feet. It also stretches many areas of the legs commonly associated with feet pain while decreasing swelling in the feet.

To practice:

1. Lie on your back and extend the right leg towards the sky.
2. Loop a strap around the arch of the foot.
3. Keep the leg extended while trying to bring the thigh closer to your chest.
4. Keep the entire back side of your bred pressed against the floor besides the right leg.

Hold for ten breaths before repeating on the opposite side.

Viparita Karani – Legs Up the Wall

Legs Up the Wall helps reduce swelling in the feet, reduce leg and foot cramps, and improves circulation while gently stretching the hamstrings

To practice:

1. Start near a wall and sit on the floor so your side body is against the wall.
2. Bring your legs up the wall as you shift your back towards the floor.
3. Let the feet gently flex.
4. Keep the back of the legs and glutes against the wall. If this is not possible, get as close as you can.
5. Allow the arms to rest wherever they are comfortable.

Focus on the breath and hold for 15 breaths or longer.

Savasana – Corpse Pose

One way of handling chronic pain is practicing being with the pain versus letting the pain control the mind, body, and thoughts.

To practice:

1. Lie down on your back.
2. Extend your legs and let the feet release outward.
3. Release the arms to the side of the body with the palms facing up.

For additional support, you can place a pillow or bolster underneath the knees or cover up with a blanket if you are cold. Take any modifications necessary so you feel comfortable and at ease.

By incorporating this simple practice or even just some of the postures into your daily routine, you can help manage pain while stretching and strengthening the feet and related areas that cause pain.

The post Yoga Feet Stretches to Relieve Pain appeared first on YOGA PRACTICE.

Adding Sun Salutation Mantras can elevate this practice further.

Mantras are intonations that connect the mind and body to Supreme Consciousness. They allow you to reap the maximum benefits of your practice.

But only if you practice regularly.

History of Surya Namaskar

Yoga was developed over 5,000 years ago by ancient sages in India. They believed that each part of the body was linked to a certain aspect of the natural world. For example, they understood the Solar Plexus to be intimately connected to the Sun.

The state of one’s Solar Plexus is said to be linked to their emotions and intuition. This is where the term “gut feeling” originated from.

Sages prescribed that practicing Sun Salutations in order can expand the Solar Plexus. This helps a practitioner achieve increased mental clarity.

It can also heighten their intuition and allow them a tranquil emotional state.

Without the sun, life on Earth is impossible. All life on this planet requires energy for survival. And all energy in Earth’s biosphere originates from the sun.

Sun Salutations provide an opportunity to offer gratitude. 

In practice, you can thank the sun for giving the light of life. In a broader sense, this practice invites us to recognize our existence.

We are dependent on something bigger than ourselves. And that is cause for gratitude.

Benefits of Surya Namaskar

Sun Salutations are one of the best ways to energize the body.

It sharpens the mind and starts the day with intention and gratitude.

Surya Namaskar is a yogic technique. It consists of twelve postures. And those postures are to be practiced in consequence sequence.

Repeating this sequence several times can be an invigorating warm-up prior to a yoga routine. But if you only have a few minutes to spare, Sun Salutations can be a full practice on their own. They are a complete exercise that engages every part of the body.

As the name suggests, sunrise is the ideal time for this yoga routine. 

It lays a positive foundation for the rest of the day. It synchronizes the body with the rhythms of nature. And it engages the core, stretches the hamstrings, and loosens the shoulders.

Regular practice can improve blood circulation throughout the entire body. It massages the internal organs and promotes overall health.

This practice is very versatile and can be adapted to each individual’s needs.

When practiced at a fast pace, this technique provides a cardiovascular workout. When practiced slower, this routine can be calming and grounding.

Adding mantras can help provide a more spiritual layer.

What Are the 12 Sun Salutation Mantras?

Mantras refer to a combination of syllables, sounds, and phrases. They can be chanted or sung. During Sun Salutations, you are praising the Sun.

Chanting mantras can extend the benefits of Sun Salutations. It provides a subtle yet penetrating effect on the body and mind.

The 12 mantras praise different qualities of the Sun. They also add a profound spiritual touch to your practice.

How to Chant Surya Namaskar Mantras

There is only one rule with these chants. Chant with gratitude. Each Sun Salutation mantra has a specific meaning. It is not always important to delve into each meaning. But it can help enhance the practice overall.

You can either chant these mantras verbally or in your mind.

One set of Sun Salutation comprises of two rounds for both sides of the body. Ideally, it is recommended that you practice 12 sets daily. But you might not always have the time to do so.

Do not be hard on yourself if that is the case. Just do what you can each day.

If you choose to do 6 sets or more, chant one mantra each at the start of every new sequence. Recite the first mantra as you start one set. Finish two rounds in that set. Then start your next set with the second mantra.

This way, you will chant 12 mantras with 12 sets of Sun Salutation.

If you practice less than 12 rounds of Sun Salutation, you can recite one mantra each with every posture. This makes 12 mantras with 12 poses.

#1 Pranamasana — Prayer Pose

Chant: Om Mitraaya Namaha

Meaning: Who is friendly to all

This pose guides the heart chakra. It calms the mind and body and can improve posture. Additionally, it enhances focus and concentration.

Start in a standing position with your feet together. Keep your back straight and look forward. Exhale all of the air out of your lungs.

#2 Hastauttanasana — Raised Arms Pose

Chant: Om Ravaya Namaha

Meaning: The shining one, the radiant one

This pose guides the throat chakra. It stretches the chest and abdomen while creating space in the lungs.

It can also improve digestion and relieve anxiety and fatigue.

Inhale and lift your arms up overhead. Arch your back and lift your gaze. Come into a slight backend. Only bend as much as is comfortable for you.

#3 Hasta Padasana — Hand to Foot Pose

Chant: Om Suryaya Namaha

Meaning: Who is the dispelled of darkness and responsible for bringing activity

The sacral chakra is influenced by this pose and cantation.

It stretches the spine, hips, hamstrings, and calves. Hasta Padasana can also reduce stress, anxiety, and fatigue while relieving tension in the neck and back.

Bring your hands into a prayer position. Dive down through the midline. Make sure that as you dive, you are keeping your chest lifted and your back straight. Bring your hands or fingertips to the floor, shins, or ankles.

Be sure to exhale while reciting this mantra.

#4 Ashwa Sanchalanasana — Equestrian Pose

Chant: Om Bhaanave Namaha

Meaning: One who illumines, the bright one

Equestrian Pose influences the third eye chakra. It stretches the quads, psoas, and hips.

And it strengthens the knees and abdomen while improving your mental power.

Inhale and lift your head up to look forward. Ground your hands and step your right foot back behind you. Your front foot should stay grounded while your left leg bends.

You can choose to drop a knee and untuck your toes here. Or, you can keep your leg lifted with your toes tucked for more of a challenge.

#5 Dandasana — Stick Pose

Chant: Om Khagaya Namaha

Meaning: Who is all-pervading, one who moves through the sky

The throat chakra is greatly influenced by this mantra and pose. Stick Pose strengthens your arms, shoulders, wrists, and core. It also improves your posture while increasing your balance and focus.

Exhale and ground both of your hands in the mat. Tuck your back toes and lift your back leg. Send your left leg back to meet your right leg. Come into a plank position.

Be mindful that you keep proper alignment here. 

Make sure that your hands are under your shoulders. And your tailbone should be in a neutral position with the rest of your body.

Hold your breath here before going into the next pose.

#6 Ashtanga Namaskara — Salute with Eight Parts or Points

Chant: Om Pooshne Namaha

Meaning: Giver of nourishment and fulfillment

This pose guides the solar plexus chakra. It opens the chest and improves spine mobility. Additionally, it strengthens the core, legs, and chest and develops upper body strength.

Exhale as you drop your knees slowly to the floor. Then hug your elbows in and drop your chest and chin to the floor. Continue gazing forward. Keep your arms tucked into your sides. Your stomach, thighs, and shins should be lifted. The only body parts on the ground should be your toes, hands, knees, chest, and chin.

In this pose, suspend your breathing momentarily. Ensure that your abdomen is completely without air.

#7 Bhujangasana — Cobra Pose

Chant: Om Hiranyagarbhaaya Namaha

Meaning: Who has golden color brilliance

Cobra Pose guides the sacral chakra. It stretches the shoulders, chest, and abdomen while firming and toning the glutes.

It can also relieve tension in the back and spine.

Inhale and slide your entire body onto the ground. Untuck your toes and lift up through your chest. Straight your arms and come into Cobra.

For full Cobra, lift your head, chest, and abdomen. If this is too much, come into Baby Cobra. This is where your arms are bent and your backend is much milder.

Keep your shoulders dropped away from your ears. Continue to lift through your chest.

Press your legs and the tops of your feet into the mat.

#8 Adho Mukha Svanasana — Downward Facing Dog

Chant: Om Mareechaye Namaha

Meaning: The giver of light with an infinite number of rays

The throat chakra is intimately linked to this pose and mantra. It strengthens the arms, core, legs, wrists, and shoulders. And it stretches the hamstrings, spine, and shoulders.

Overall, Downward Dog energizes the body and mind.

Exhale and tuck your toes. Send your hips up and back into Downward Facing Dog. Send your chest towards your thighs and lengthen through your arms and shoulders. Stay grounded in your hands by spreading your fingers wide.

Engage your core and thighs. Press your heels down towards the ground as much as you can.

#9 Ashwa Sanchalanasana — Equestrian Pose

Chant: Om Aadityaaya Namaha

Meaning: The son of Aditi – the cosmic divine Mother

The third eye chakra is greatly influenced by this mantra and pose.

On your inhale, come back into a low lunge. Bend your knee and ground down through your foot. Remember that you can lift your back leg and tuck your toes for an added challenge.

#10 Hasta Padasana — Hand to Foot Pose

Chant: Om Savitre Namaha

Meaning: One who is responsible for life

Again, this pose is intimately linked to the sacral chakra.

Exhale and come back into a standing forward bend. Step your left foot up to meet your right foot. Then straighten both legs as you fold.

If possible, try folding a little deeper this time. Your body may be more warmed up by now.

#11 Hastauttanasana — Raised Arms Pose

Chant: Om Aarkaaya Namaha

Meaning: Worthy of praise and glory

Connect with your throat chakra through this mantra and pose.

Inhale and reverse dive upwards into an upward salute. Spread your arms as wide as you can and lift your body upwards into a backend. Bring your arms overhead either to come together or with your palms facing each other.

#12 Tadasana — Mountain Pose

Chant: Om Bhaaskaraya Namaha

Meaning: Giver of wisdom and cosmic illumination

Finish your Sun Salutation by connecting once again with your heart chakra.

Exhale and come back to the center into a prayer pose.

Final Thoughts

Adding mantras to your Sun Salutation makes for an added experience of spirituality. This simple routine is universal in the yogi community. And it awakens your inner power to get your day started off right.

Surya Namaskar can reduce anxiety and stress because it serves as meditation in motion.

Additionally, this sequence can jump-start your metabolism. Having this staple routine brings clarity to what you have to do in the morning. If you are unsure where to start your yoga practice, start here.

Set a goal with the number of rounds you wish to accomplish. 

This challenge will keep you motivated. It will get your blood flowing and will clear your mind for the day ahead.

Working out both sides also improves balance in the body. Going through the different poses on each side of the body balances muscles. This will help with overall posture and confidence.

It is best to practice Surya Namaskar outside when the sun is rising. Focus on how much energy the sun is providing you. And maintain this positive mindset throughout the day.

You will bring good energy into your life if you start your day strong with Surya Namaskar.

The post Surya Namaskar Mantra: A Guide to How and Why to Chant appeared first on YOGA PRACTICE.

Most modern postural yoga classes will have you practice asanas and vinyasas on a yoga mat. B.K.S. Iyengar was instrumental in introducing yoga props to help deepen poses and support people who are still in the process of building strength and flexibility.

Chair yoga is becoming popular, not only for those who start practicing yoga later in life or for those with limited mobility. It is a yoga class which is easy on the body and allows you to focus on yourself rather than worrying about balance, stability, or getting up and down from the ground frequently.

What is Chair Yoga?

Yoga with the use of props in general, was popularized by B.K.S. Iyengar. He encouraged the use of improvised props as tools to aid students in their yoga practice. Before yoga straps or yoga blocks were invented, Iyengar was using ropes, wooden blocks, even telephone books and chairs as props during his classes.

The first therapeutic chair yoga class practices were invented by Lakshmi Voelker in 1982. One of her students at the time was suffering from arthritis. So she developed a sequence that could be practiced all on a chair.

In 2003, Voelker began training teachers in her therapeutic chair yoga method.

Chair yoga is accessible to anyone regardless of body type or range of mobility. Many yoga asanas can be adapted to practice on a chair.

Benefits of Chair Yoga

Practicing yoga on a chair makes it easier to attain certain poses. Just like Voelker’s first chair yoga student, it makes yoga more comfortable and less painful for those with mobility and joint issues.

Those who are recovering from surgery or rehabilitating from injuries may also practice chair yoga as part of their physical therapy routine.

Senior citizens are a popular target market for chair yoga because yoga on a chair is easier for them. Especially those with hip and walking problems, it’s easier to practice with a chair than to constantly struggle getting up and down from a yoga mat on the floor.

You can also creatively practice chair yoga on long bus or airplane rides. Yoga asanas which will not bother other passengers or create an obstacle that can cause safety concerns can be practiced to keep your body from getting too stiff and cold from hours of sitting in one position.

What Kind of Chair is Suitable for Chair Yoga?

Most chair yoga classes will use a chair that has been standardized for this type of yoga.

The Iyengar yoga chair is a metallic folding chair with a padded seat. It has an open back and no arm rests. It is lightweight and portable yet sturdy and stable enough to support your body weight in various positions.

The specific design of this chair allows for many different kinds of asanas to be practiced on it.

Other teachers promote the use of easy-to-find plastic monobloc chairs for seated yoga. These chairs can be stacked easily and can be used both indoors and outdoors.

If you are travelling, your airplane or bus seat can also be used for chair yoga. Just be a mindful traveller and respect the space of other passengers and the rules enforced by the crew around you.

15 Chair Yoga Poses You Can Practice

Sukhasana on a Chair

Easy Seated Pose asks you to sit comfortably with your spine tall and long, and chest expanded. WHen you practice this asana on a chair you can cross your legs as if you are on the floor if the chair does not have any arm rests.

You can also keep both feet flat on the ground. In both instances, ensure that your weight is evenly distributed on your sit bones and you’re neither slumped forward or leaning completely on the backrest.

Relax your arms and place your palms on your thighs facing up or down as you prefer.

Seated Twists

With your feet flat on the ground, rotate your upper body to face left. Place your hands on the outside of your left thigh or on the arm rest.

To deepen the twist, you may cross your right leg over your left leg.

Turn your head to look over your left shoulder.

Remain in this twist for a few deep, long breaths.

Release the twist and rest in Sukhasana for a few moments, then repeat the pose on the other side.

Seated Forward Fold

Maintain the length of your spine and you fold your body over your thighs. You may separate your feet and knees to give yourself more space to bend forward. You may also alternatively, place a pillow on your lap to rest on if you are unable to fold forward too deeply.

Relax your neck and allow your arms to hang by your legs so your hands or fingertips brush the ground.

Seated Side Stretches

Sit upright in your chair with your feet flat on the floor. Start with a neutral and tall spine.

On an inhale, raise your left arm up over your head. You may also lift up both arms if you prefer. Reach for the sky. If you lift up both arms, interlace your fingers or keep your palms together.

Exhale and reach your left arm up and over towards the right. Keep your body on one plane — don’t lean forward or backwards.

Either relax your neck or look upwards beyond your fingertips or towards the sky.

Stay in this left side stretch for a few long, deep breaths. Alway lengthen you spine on each inhale and reach further to the right on each exhale.

Release the pose, rest in Sukhasana, and repeat to stretch the right side of your body.

Seated Pigeons

Ensure that both your sit bones are evenly placed on the chair for both sides of this Pigeon Pose variation. Start with both feet on the ground with your toes facing forward.

Flex your right foot and place your right ankle on your left thigh, close to your left knee. Keep your right knee and ankle on the same horizontal line.

Either sit with your spine tall and upright, or fold your torso over your bent leg.

Maintain the asana for a few breaths. Release and rest in Sukhasana or Seated Forward Fold. Repeat the pose on the opposite leg.

Extended Leg Stretches on a Chair

Begin with a neutral spine and both feet flat on the floor. Keep the toes of your feet facing forward.

Lift your left leg so that your hip, knee, and ankle are in one line parallel with the ground.

Flex your left foot.

Inhale to lengthen your spine and fold forward to reach your left foot with your left hand. Interlace your index and middle finger around your big toe.

You may also reach both hands towards your foot and interlace your fingers around the sole of your left foot.

A third alternative is to use a yoga strap to extend your reach by looping it around the foot of your extended leg.

Engage your core muscles to maintain a straight back and roll your shoulders back and down.

Stay in this pose for a few deep, long breaths then gently release your leg. Rest in Sukhasana or Seated Forward Fold. Repeat with your right leg extended.

Warrior 2 with a Chair

Chairs are not only for sitting on in yoga. You can use them as a support in either seated of standing variations of Warrior 2.

In the seated version, focus on keeping your spine tall and centered. Extend your arms in a horizontal line as you reach both forward and back.

Your legs won’t take much of your weight but still maintain them in good form. Keep your front knee bent at a 90-degree angle and don’t let your knee go forward beyond your toes. This will ensure good habits for when and if you practice the standing version of this asana.

To use the shair as a support for Warrior 2 or any standing posture, ensure that the chair is stable and does not slide on the ground when you put your weight on it in any direction. Allow yourself to lean on the chair as much as you have to for support to stand and hold yourself up in any yoga posture.

Think of the chair as an extension of your body rather than a crutch.

Backbends on a Chair

Backbends on a chair can potentially be dangerous to ensure that your chair is stable, will not slide, and will not fold in on itself when you lie on it. You may ask a yoga partner to keep an eye out especially as you go into the pose and as you get out of the backbend.

If your chair has an open back and your legs fit through it, sit facing the back of your chair.

If your chair has a closed back and no arm rests, sit sideways in the chair.

Shift your body and lie down so that your back is on the seat of the chair. Carefully lower your body to drape over the chair with your head towards the floor. Keep your feet flat on the floor with either extended legs or bent knees.

Relax or arms over your head or just let them hang by your sides.

Seated Meditation

A chair is a comfortable place to practice meditation, especially if you are not used to sitting on the floor for a long time.

Sit on your chair with your spine tall and chest wide. Keep your legs uncrossed and feet flat on the ground. Or sit in either Sukhasana or Padmasana in your chair if it does not have any arm rests.

Rest your arms in your lap in any way that is comfortable for you. You may keep them in a mudra, interlace your fingers, place one hand over the other, or place them in your lap or thighs with your palms facing up or down.

Close your eyes and meditate with your prefered method.

Legs Up the Chair

This Restorative Yoga Pose is adapted from Legs Up The Wall, known in Sanskrit as Viparita Karani Asana. Instead of placing both legs up a wall as you lie down, place them on your chair with your knees bent.

Many practice this asana right before or in place of Savasana as the final resting posture in Chair Yoga or any yoga class because of its many benefits.

Placing your legs above the level of your head helps to calm you down and relieve stress. It is also said to help rebalance your whole system because it promotes blood flow to the upper half of your body.

Conclusion

Chair yoga is a simple yet effective and rewarding yoga practice. It can help you practice all kinds of asana without worrying about your physical fitness level, shape, or mobily conditions. It can help bring you back to what yoga is about — being with yourself and accepting yourself as you are. The chair is a tool to help you attain that just like any asana, pranayama, or meditation practice.

The post Top 15 Chair Yoga Poses That Anyone Can Practice appeared first on YOGA PRACTICE.

What Is a Joint?

A joint is an anatomical structure located where two bones meet. Joints are where movement occurs.

Look down at your knee and bend and straighten it. Look at your hands and open and close your palms. Your joints are underneath your skin where movement is coming from. Muscles control the movement at your joints.

You may have noticed how various parts of your body move differently. How a body region moves depends on the type of joint present. Your shoulders and hips have a mobile ball and socket joint, vs your sacroiliac joint is a more rigid type of joint.

How Do Joints Get Injured?

Regardless of the type, joints are normally strong and sturdy. They are reinforced by a joint capsule, ligaments, and sometimes additional cartilage structures inside the joint. Joints become injured when your muscles aren’t adequately engaged and these stabilizing structures take on too much stress.

How Can I Keep My Joints Safe?

You can keep your joints safe by learning where your joints are located. With this knowledge, you can ensure that you stretch and strengthen the surrounding musculature instead of stressing your joints.

Try the following postures to learn more about where your joints are located and how to keep them safe:

Example Postures

Spine

To protect your spinal joints, it’s important to keep your abdomen strong. A strong abdomen will give your spine the support it needs to prevent degenerative joint and disc disease.

Kumbhakasana — Plank Pose

Plank pose is an effective way to build core strength and endurance.

Begin on your hands and knees. Place your shoulders in line with your wrists. Firmly seal your palms into the mat  Face your elbow creases forward.

Tighten your abdomen by drawing your navel to your spine. Walk your feet back so your knees lift off the ground and your legs straighten. Align your feet hip-width apart.

Energetically hug your upper arms and inner thighs together. You should feel the backs of your arms, tops of your thighs, and your abdomen strengthening. Start with holding plank pose for 5 breaths and gradually build your way up to 15.

If you feel your lower back, this is a sign that your spinal joints are not getting enough support. Try tightening up your abdomen more. If this doesn’t resolve the sensation, place your knees on the ground. Build strength with your knees down for a few weeks before lifting your knees off the ground again.

Bhujangasana — Cobra Pose

Cobra pose is a great way to keep joints mobile and build strength in your upper back and arms. If done incorrectly it can also irritate spinal joints, so be sure to pay close attention to what you are feeling in your body!

Begin lying on your stomach. Align your feet hip-width apart and place your hands by your lower rib cage.

Hug your inner thighs together and squeeze your elbows by your sides. Press the tops of your feet into the mat. Engage your belly as you begin to lift your chest off the ground.

Once lifted, create an action with your palms as though you are pulling your body forward. Draw your shoulders away from your ears. You should feel the backs of your arms and the muscles between your shoulder blades engaged.

If you feel your lower back, this indicates that you are compressing your spinal joints. Try engaging your abdomen further. If this doesn’t resolve the sensation, reduce the degree that you lift your body off of the ground. Hold for 5 breaths.

Shoulders

Your shoulders are one of the most mobile joints in your body. Because of this mobility, your shoulder joint is prone to injury so you must be sure to engage the surrounding muscles.

Adho Mukha Svanasana — Downward Facing Dog Pose

Downward facing dog is a great way to build strength and bone density in your upper body. In this position, your arms are overhead and your shoulder is vulnerable to injury. Engaging the correct muscle groups will keep your shoulders safe in this common pose.

Begin in a plank position. Ensure that your elbow creases are facing forward and that your hands are placed shoulder-width apart.

Energetically hug your upper arms together as though there were magnets tugging them together. Pull your shoulders away from your ears. Keeping this action, pike your hips up to the sky.

Once in an inverted V shape, you should feel the backs of your arms, the muscles between your shoulder blades, and your abdomen engaged. Hold for 5 breaths.

If you feel the tops of your shoulders, this indicates that your joint is taking too much of the workload in this pose. Check-in with the alignment cues above and if you cannot resolve which muscles are working, practice with your knees down.

Uttanasana — Standing Forward Fold With Arm Bind Pose

Binds are a fun way to stretch your shoulders. Read on to make sure that your binds are stretching muscle and not stressing your joints.

Stand at the top of your mat. Place your feet hip-width apart. Interlace your fingers behind your back.

Engage your abdomen and press your palms back behind you. Feel an opening across the front of your chest. Begin folding forward from your hips. Your palms will raise up towards the ceiling.

As you inhale, squeeze your shoulder blades together and feel a stretch across the front of your chest. As you exhale, let your palms fall further over your head. Hold for 5 breaths.

If you feel pinching or stress at the front or top of your shoulder, this is a sign that your joint may be overstressed. Try starting over and follow the cues to try to redistribute the sensation to the correct muscle groups. You can also try grabbing onto opposite elbows or use a strap instead of binding your hands together.

Hip

Your hip joint needs gluteal and abdominal strength to be safe and stable in your yoga practice.

Utthan Pristhasana — Lizard Pose

This pose is an efficient hip opener. It stretches the glute and hamstring at the front leg, and the hip flexor on the back leg.

Begin kneeling. Step your right foot forward into a lunge. Place your hands onto the inside of your right foot. You can use blocks under your palms to make this position more accessible.

Slide your left knee back further until you feel a stretch at the front of your left hip. Once here, choose to stay up on your palms or lower your elbows down to the ground to deepen into your stretch. Hold for 5 breaths and then switch sides.

You should feel a stretch along the front of the left hip and the back of the right hip. If you feel your right groin region, this is a sign that you are compressing your hip joint.

Try moving your right foot over to the right edge of your mat a few inches. If this doesn’t resolve the sensation, roll to the edge of your right foot and open up the right knee as you would in a butterfly pose.

Skandasana — Side Lunge Pose

Skandasana builds hip stability on one side while opening up your inner thighs on the other!

Begin standing facing the long edge of your mat. Widen your stance so your feet are about 4 feet apart. Place your hands on your hips and keep your left leg straight as you bend into your right knee.

Press into your right heel so you feel your right hamstring and glute engage. You should also feel a stretch along your left inner thigh. Keep your hands on your hips, or for a deeper option, you can place them on the ground. Hold for 5 breaths and then repeat on your other side.

Pinching in the right groin is a sign that you are stressing your hip joint. Try engaging your right glute more or reducing the range of motion of your posture. If this doesn’t resolve the sensation, you can hold a wall or chair to provide more support while you increase your strength.

Knees

To have healthy knee joints you need strong quadriceps, hamstrings, and glutes.

Anjaneyasana — Crescent Lunge Pose

Crescent lunge will help build strength in your lower body to protect your knees. This pose is also very functional, meaning that working on your lunge in yoga will help you have better strength and form during your daily walking and stepping based activities!

Stand at the top of your mat. Step your left foot back about three feet. Balance on your left tiptoe so your left heel aligns on top of the ball mound of your foot. Bend into your right knee, aligning it on top of your right ankle.

Engage your abdomen to create a neutral lumbar spine. This should create a stretch across the front of your left hip. Now press into your right heel and push your right hip back so you feel your right glute engage. Reach your hands to the sky and hold for 5 breaths. Repeat on your other side.

If you feel sensation along the front of your front knee, this is a sign that your knee joint is bearing too much load in your lunge. Try leaning your body forward as you press into your right heel to engage your glute more, then hold the action as you rise back up. You can also lower the back knee down and practice in this modification while you build strength.

Balasana — Child’s Pose

Child’s pose is a restorative and relaxing pose. Read on to learn how to keep your knees safe in this much-loved pose!

Begin on your hands and knees on your mat. Bring your big toes to touch and widen out your knees. Sink your hips to your heels and lie your torso onto the mat. Reach your hands towards the top of your mat. Hold for 5 breaths.

You should feel a stretch at the backs of your legs and hips, along with the inner thighs. If you feel stress at the front of your knees this is a sign of joint stress. Try widening your knees more. If this doesn’t resolve the sensation, place a towel or pillow between your hips and your heels.

Wrists

Bearing weight through your palms can stress your wrist joints. It is important to properly engage the musculature in your upper back and arms to protect your joints.

Bitilasana- Marjaryasana — Cat- Cow Pose

Begin on your hands and knees. Align your hips on top of your knees and your shoulders with your wrists. Face your elbow forward and ensure that your palms are pressing firmly into the ground.

Inhale and drop your belly towards the ground as you reach your chest forward. Exhale and reverse the curve of your spine, arching it up towards the sky. Continue for 5 rounds of breath.

If you feel stress in your wrists, try pressing your fingertips into the mat to engage your forearm muscles further. You can also make fists instead of having your palms flat on the ground or lower down to your forearms.

Parivrta Anjaneyasana — High Lunge With a Twist Pose

Stand at the top of your mat. Step your left foot back so you have a long stance and your left heel aligns on top of the ball mound of your left foot. Your right knee should be bent into a lunge. Place your hands on either side of your right foot.

Reach your right hand towards the sky. Press firmly into your left palm. Face your left elbow crease forward and pull your left shoulder blade towards your spine so your mid-back engages. Hold for 5 breaths then repeat on your other side.

If you feel pain or stress in your left wrist, try tightening your triceps and the muscles between your shoulder blade. If this doesn’t reduce the sensation, you can rise up to your left fingertips or make a fist with your left palm.

Ankle

Virabhadrasana I — Warrior I Pose

Warrior 1 strengthens your front leg and stretches your hips and ankles on your back leg.

Begin standing at the top of your mat. Step your left foot back and angle your left foot out to the left 45 degrees. Your feet are hip-width apart.

Engage your abdomen and bend into your front knee. Reach your hands to the sky. Feel your right glute and hamstring strengthening, and a stretch along your left hip flexor and calf. Hold for 5 breaths and then repeat on your other side.

If you feel the front of your left ankle, this is a sign that your ankle joint is being compressed. Try shortening your stride length and pressing down more into the pinky side edge of your foot. If this doesn’t resolve the symptoms, perform this pose with your back heel on top of the ball mound of your foot like a crescent lunge,

Malasana — Yogi Squat Pose

Malasana is a great way to open up your hips, lower back, knees, and ankles. With a few tips, this pose can be easily modified to keep your ankles safe!

Stand at the top of your mat with your feet mat width apart. Angle your toes pointed out slightly.

Begin to sink into a squat. Draw your palms together in a prayer position at your chest. Hold for 5 breaths.

If you feel stress at the front of your ankles, this is a sign that you aren’t stretching your ankles and instead your joints may be compressed. Try placing a towel under your heels or sitting on a block to relieve this sensation.

Keep practicing the above poses several days per week to learn how to keep your joints safe in your yoga practice. This improved body awareness will maximize the benefits of your yoga practice and preserve the longevity of your joints.

The post Yoga Joint Health: A Guide To Keeping Your Joints Functioning with the Practice of Yoga appeared first on YOGA PRACTICE.

Review the following information a few times per month to learn and benefit from understanding the human body.

Bones

There are 206 bones in the human body. Bones are the strong rigid parts of your body that compose your structure. Yoga is an excellent way to maintain and build bone density.

Yoga instructors often refer to the main bones in your body as landmarks during instruction. Understanding where these bones are will increase the benefits of landmark yoga cues, yielding more strength and flexibility benefits from the posture.

Read on to learn about the major bones in your body:

The Spine

The spine is composed of a series of bones stacked upon one another. Back and neck pain are common reasons why students practice yoga.

Understanding the anatomy of your spine is important to keep your practice safe and beneficial. Different regions of your spine are more mobile than others, which is helpful to know about during your practice.

Your neck is called the cervical spine. It is composed of 7 vertebral bones labeled C1-C7. These bones are smaller and more mobile compared to other regions of your spine.

The upper and middle back region is known as the thoracic spine. The thoracic spine has 12 vertebrae. These vertebrae attach with the ribcage, making this section of your spine less mobile than your neck.

Your lower back is your lumbar spine. These 5 vertebrae are large and serve more of a stability purpose vs mobility.

The last region of the spine is called the sacrum. This is a series of fused bones. The sacrum has very little mobility.

• Humerus. Your upper arm bone is your humerus. Your humerus composes one half of your shoulder joint.
• Radius/ Ulna. Your forearm is composed of two bones aligned side by side. Look down at your forearm. On the thumb side of your forearm is your radius. The ulna is on the pinky side.
• Femur. The femur is located at your upper leg. It is a large sturdy bone that composes half of your hip and knee joint.
• Pelvis. Take your hands on your hips. The bone you feel underneath your hands is your pelvis.
• Tibia/ Fibula. Like your forearm, your lower leg is also made up of two bones. On the big toe side of the lower leg is your tibia. The fibula is on the pinky side edge.

Joint

A joint is located where two bones come together. For example, the femur and your tibia come together to form your knee joint. Any place in your body where two bones come together there is a joint. Some are more mobile than others depending on the shape of the bones.

Joints are important to protect and preserve against arthritis. In your yoga practice, you don’t want to stress your joints. Having an understanding of where your bone and joints are will keep your body safe from injury.

Shoulder

Your shoulder is anatomically called your glenohumeral joint. The humerus bone makes up one side, and the glenoid on the other. This is a very mobile joint. Great care should be taken in all yoga postures to keep this joint from overstressing.

Hip

Your hip joint is located at your groin. Your femur composes one side, and the pelvis is on the other. If you feel any pinching or ache in this region during your practice, be sure to modify the pose to preserve your hip joint.

Wrist

The anatomy of your wrist is quite complex. Your forearm has two bones, the radius and ulna. They articulate with a few small pebble-shaped bones called your carpal bones.

In yoga, there are many poses where you weight bear through your wrists. Understanding how many bones and joints are in the wrist region gives an appreciation of the complex bony anatomy and the need to keep your wrists safe.

Knee

Knee pain is a common region to develop arthritis. Knowing where your knee joint is located will help keep yoga a beneficial activity for your body.

Take your hand on your kneecap. Slide it off to one side and you will feel a divot. This is where the upper and lower leg meet to form the knee joint. You never want to feel pain across this joint line.

Ankle

Your ankle is called the talocrural joint. It is located where the top of your foot and your lower leg meet.

Certain postures such as Warrior 1 can stress this joint. Be mindful to adjust your form so you never feel pinching in this joint.

Muscle

Muscles are the soft tissue structures that you are aiming to stretch and strengthen in yoga. Correctly engaging the correct muscle group helps keep your joints and bones safe as you practice. The stronger your muscles are, the safer your joints will be.

Read on to learn about some of the most common muscles addressed in class:

Pectorals

This muscle group is located at the front of your chest. They are responsible for pushing based actions. Keeping your pectorals stretched is important for your posture. This muscle length also protects your shoulders and neck.

Posture to stretch your pectorals: 

Supta Matsyendrasana —  Supine Twist Pose

While this posture is commonly known as a stretch for your spine, if you focus on keeping your shoulders flat on the ground, you will also stretch your pectorals.

Begin lying on your back with your arms stretched out in a T shape. Pull your knees to your chest. Keeping your shoulders equally flat on the mat, let your knees fall over to the right. Encourage your left shoulder back onto the mat if it rises.

Feel a stretch along your left chest. Hold for 5 breaths and then change sides.

Hip Flexors

Your iliacus and psoas are your short hip flexors. These muscles are located at the front of your hip. They are responsible for flexing your hip (drawing your knee to your chest).  Stretching your hip flexors helps prevent back and hip pain.

Posture to stretch your hip flexors: 

Anjaneyasana — Kneeling Low Lunge Pose

Begin kneeling. Step your left foot forward into a lunge. Scoot your right knee back a few inches to lengthen your stride.

Engage your abdomen and reach your hands overhead. Begin sinking into the lunge and feel a stretch along the front of your right hip. Hold for 5 breaths and repeat on your second side.

Quadriceps

The quadriceps are located at the front part of your thigh. They are responsible for straightening your knee. Keeping your quadriceps stretched helps prevent knee pain.

Posture to stretch your quadriceps:
Naturajasana — Dancer Pose

Begin standing at the top of your mat. Bend your right heel to your hip and reach back with your right hand. Connect your right hand to the inside of your right foot.

Engage your abdomen and begin kicking your foot back behind you to extend your hip. Hinge your body forward and reach your left hand to the sky. Hold for 5 breaths and then repeat on your second side.

Hamstrings

Your hamstrings are located on the backside of your upper leg. Their action is to bend your knee. Stretching your hamstrings helps prevent muscle strains and back pain.

Posture to stretch your hamstrings: 

Ardha Hanumanasana — Half Split Pose

Begin kneeling in the middle of your mat. Step your left foot forward, then shift your hips back to straighten your left knee. Adjust your stride so your right hip is on top of your right knee.

Align your left leg with your left hip and pull your left toes back toward your shin. You can place your hands on blocks if that feels more comfortable. Feel a stretch along the back of your left leg. Hold for 5 breaths and then change sides.

Piriformis

This commonly discussed muscle is located underneath your gluteal muscles. It is a small tube-shaped muscle that assists in the rotation of your hip. When it gets tight, it can contribute to back, hip, and radiating leg pain.

Posture to stretch your piriformis:

Kapotasana — Pigeon Pose

Begin on your hand and knees. Draw your right shin forward so your knee is towards your right hand and your right foot is toward your left wrist. Work your shin as close to parallel to the top of your mat as is comfortable.

Begin walking your left knee back until you feel a stretch along the back of your right leg and hip. You can stay up on your palms, or lie your body down onto the mat. Hold for 5 breaths and then switch sides.

Calves

Three layers of muscle compose your calves. The deepest layer is your plantaris. Your soleus runs on top of plantaris, followed by gastrocnemius. Keeping your calves flexible is important to prevent knee, foot, and ankle pain.

Posture to stretch your calves: 

Adho Mukha Svanasana — Downward Dog Pose

From plank position, lift your hips up to the sky to create an inverted V shape. Keep your legs straight and feet hip-width apart.

Feel a stretch for 5 breaths to stretch gastrocnemius, then slightly bend the knees to target soleus for 5 more breaths.

Quadratus Lumborum

Often referred to as “the QL” in yoga classes, this muscle on either side of your lower back is important to stretch out to relieve lower back and sacroiliac pain. This is an interesting muscle group because they can function independently or as a unit. When both sides work together, they bend your spine backward. Individually, the QL moves the spine side to side.

Posture to stretch your quadratus lumborum: 

Urdhva Hastasana — Steeple Pose

Begin standing at the top of your mat. Interlace your fingers together leaving your index fingers free. Engage your abdomen and reach your hands to the sky.

Bend over to the right. Feel a stretch along your left side body. Hold for 5 breaths then repeat on your second side.

Tendons and Ligaments

Tendons are a type of tissue that connects muscle to bone. A commonly discussed tendon in class is your Achilles.

Tendons are not meant to be stretched. They are an important structure that preserve the connection of muscle and bone so you can move your body. It is important during each posture that you are protecting your tendons.

Ligaments are a stability structure that connect bone to bone. An ACL tear is a commonly discussed ligament injury.

Like tendons, it is important to never stretch a ligament in yoga. Overstretching ligaments will put your joints at risk. If you feel stress or an uncomfortable stretch around your joints in a posture, modify or use props to transition the stretch into your muscles instead.

Learning about anatomy takes time and diligence. Try to learn a bit more every week to enhance the benefits of your practice and keep your body safe.

The post Yoga Anatomy: Expand Your Practice By Learning About the Human Body appeared first on YOGA PRACTICE.

While often seen as a means to improve mobility, a yoga strap can also help you build strength. Check out the following poses to learn how to incorporate a strap into your practice.

Gomukhasana — Cow Face Arms Pose

Try a strap with this pose to help improve the mobility in your shoulders. Practicing this pose with a strap will also help you progress towards a full bind without prop assistance!

Begin in a comfortable seated position. Place the strap in your right hand. Keeping the strap in your hand, lift your right arm and bend your elbow as though you wanted to touch the back of your neck. Let the strap fall down your back.

Place your left hand behind your back as though you are reaching for your lower back. Grab onto the strap. Begin walking your hands closer together until you find a comfortable stretch.

Sit up tall and press the back of your head into your right arm. Keep your abdomen engaged and hold for 5 breaths before you switch sides. Practice this pose regularly and eventually you will notice the space between your hand decreasing until you bind your hands.

Janu Sirsasana — Seated One-Legged Forward Fold Pose

Adding a strap to this pose makes hamstring stretching more accessible to those with limited mobility. Practicing Janu Sirsasana with a strap also helps you keep a neutral lumbar spine to avoid injury.

Begin seated in the middle of your mat. Bend your right knee and place the sole of your right foot on your inner left thigh. Keep your left leg straight.

Loop your strap around the sole of your left foot so you can hold onto each end of the strap with your hands, Engage your abdomen and sit up tall. Shift your weight to the front of your sit bones.

Begin hinging at your hips as you bend over your left leg. As you bend, keep your shoulder blades engaged together and lead with your chest,

Walk your hands down the strap until you find a comfortable stretch in your left hamstring. Hold for 5 breaths, then carefully rise out of the pose. Repeat on your second side.

Paschimottanasana — Seated Forward Fold Pose

This challenging hamstring stretch can be more accessible with the assistance of a strap. For those with back pain, using a strap can help you maintain a neutral lumbar spine so you focus on stretching your hamstrings instead of rounding your lower back.

Sit on your mat with your legs straight in front of you. Loop your strap around the soles of your feet and hold the ends of the strap with your hands.

Sit up tall and engage your abdomen. Relax your shoulders away from your ears. Shift your weight to the front of your sit bones.

Begin to lean your body forward, folding your body over your legs. As you bend deeper into the stretch, walk your hands further down the strap.

Feel a stretch along the back of your legs. If you feel any pain behind your knees, bend your knees slightly. To reduce pain in your lower back, lessen the degree of stretch and tighten your abdomen. Hold for 5 breaths.

Baddha Parsvakonasana — Bound Side Angle Pose

Adding a strap to this pose can help you improve your shoulder and upper back mobility so you can progress your way into a full bind!

Begin standing at the top of your mat. Step your left foot back about 4 feet, placing your left foot parallel to the back edge of your mat. Once in position, hold up your arms and adjust your feet so your ankles align underneath your wrists. Hold the strap in your left hand.

Keep the back leg straight and bend into your front right knee. Aim towards bending the right knee 90 degrees.

Hingle your body forward so you can rest your right elbow on your right thigh. Move your left hand behind your lower back. The strap should be hanging behind your hips.

From the front of your leg reach your right arm underneath your right leg and try to grab onto the strap. Walk your hands closer together down the strap until you feel a comfortable stretch.

Keeping the bind with the strap and your abdomen engaged, focus on opening up the front of your chest. Create an action like you are twisting your chest up to the sky. You will feel your legs and abdomen strengthening, as well as a stretch across your shoulders and chest.

Hold the pose for 5 breaths, then repeat on your second side.

Bakasana — Crow Pose

Straps aren’t just used to improve mobility. Try a strap in this pose to help boost your shoulder stability. With consistent practice with a strap, eventually you will increase your strength to practice this pose without a prop!

Take your strap and slide it through the rings to make a loop. The loop should be shoulder-width in length. Make sure to lace the strap through the rings so it is tightly fastened and will not slip.

Slide the loop around your upper arms so both arms are on the inside of the strap. Stand at the top of your mat. Bend your knees and sink into a deep squat. Squat low enough that you can place your hands onto the mat.

Place your hands shoulder-width apart. The strap should feel tight. If it isn’t, remove the strap and adjust.

Keeping your hands on the ground, bend your elbows so they are at a 90-degree angle. Keep the elbows tight by your side.

Rise up onto your tiptoes and place your knees onto the backs of your arms. If this feels challenging enough, stay in this position and work on building your strength here.

To continue on, shift your weight into your hands and stack your elbows on top of your wrists. Engage your belly, and begin lifting one foot off the mat. If you still feel stable, lift the other foot.

The strap is meant to help provide stability in your shoulders and mid back. After you practice with the strap, see if you can engage the same muscle groups and give it a try without! Aim to hold this pose for 5 breaths.

Prasarita Padottanasana — Standing Wide-Legged Forward Fold Pose

Use a strap to help stretch your shoulders and move deeper into this hip opener!

Begin standing at the top of your mat with your strap in hand. Step your left foot towards the back of your mat, then turn both feet so they are parallel with the top edge of your mat.

Take the strap behind you and grab onto the strap with both hands. Keep about one foot of space between each hand. Press the strap behind you and feel your chest opening.

Begin hinging at your hips into a forward fold. As you fold, keep holding onto the strap and reach your hands to the sky. You will feel a stretch in your hamstrings, inner thighs, and shoulders. Hold for 5 breaths.

Marichyasana I — Bound Forward Fold Pose

Binds can be challenging to work into, but can feel so good once achieved! Use a strap in this challenging forward fold to help you bind and improve your shoulder flexibility.

Begin seated at the back of your mat. Lengthen your legs out in front of you and place the strap in your left hand.

Bend your right knee so the sole of your foot is on the mat and your knee is pointing to the sky. Reach your left hand and strap behind your lower back. Try to toss the loose end of the strap towards the pinky side edge of your right foot.

Nestle your right shoulder onto the inside of your right knee. Keeping your arm in front of your right shin, reach your right hand back towards your right hip. You should be able to grab onto the strap with your right hand now.

Once both hands are connected to the strap, use the strap to walk your hands closer together. Pause when you feel a comfortable stretch.

Keeping your bind, sit up tall and engage your abdomen. Begin to hinge at your hips. Lead with your chest as you drape your body over your left leg. Feel a stretch in your shoulders and left hamstring.

Hold for 5 breaths and then repeat on your second side.

Utthita Hasta Padangusthasana — Extended Hand to Big Toe Pose

Utilizing a strap in this pose will help build stability and balance in your legs, as well as flexibility in your hips and inner thighs.

Begin standing at the top of your mat. Loop your strap so you have a small circle at one end. Place your right foot into the small loop and keep the other end of the strap in your right hand.

Place your left hand on your left hip (or a chair for balance) and engage your abdomen. Pull your right knee to your chest. Keeping the knee up as high as you can, begin opening up your hip so the knee is on the right side of your body.

Begin straightening out the right leg. This is where the strap comes in handy. As you straighten the leg out, straighten your right arm. Adjust your hand placement so both your arm and leg can be straight.

Now stand up tall and focus on balancing on your left leg. Feel your left hip strong and stable and you take 5 breaths. Repeat on your second side.

Supta Padangusthasana — Reclining Hand to Big Toe Pose

A strap can help you improve your flexibility and enhance the relaxation benefits this pose has to offer.

Begin lying on your back with your knees bent and the soles of your feet on your mat. Lift up your right foot and place it on the middle of your strap. Hold onto the ends of the strap with each hand.

Straighten your right leg so the sole of your foot points towards the ceiling, Straighten out your left leg, keeping your left foot in line with your left hip.

Relax your shoulders, face, and jaw. Close your eyes and enjoy this restorative hamstring stretch for 8 breaths. Repeat on your second side.

Eka Pada Rajakapotasana — King Pigeon Pose

This challenging pose takes diligent practice. Using a strap can help you progress your hip and shoulder mobility as you gradually work your way into King Pigeon.

Begin in pigeon pose with your right shin forward. Create a loop with your strap. The loop should be about 1 foot long, and make sure that the loop is through both rings so it is secure.

Place the strap in your left hand. Reach the loop back towards your left foot, placing the foot in the loop. Pull the strap back towards the top of your mat, bending the left knee in this movement. Face your left elbow towards the top of your mat, and your hand towards the back.

Engage your belly and raise your torso into an upright position. Reach your right hand back over your right shoulder to grab onto the loop so both hands are now on the strap. Adjust the strap loop wider if needed, or for more of a mobility challenge, make the loop smaller.

Feel a deep stretch in your left quadriceps and right hip. Hold for 5 breaths and then repeat on your second side.

A strap is a helpful prop for students of all skill levels. With diligent practice a few days per week, you will see improvements in your flexibility and stability.

The post Prop Your Yoga: 10 Poses to Practice With a Yoga Strap appeared first on YOGA PRACTICE.

Inversion elicits a lot of different emotions for students. Some can look forward to it with excitement while others may feel a lot of anxiety. It’s important to recognize both feelings are valid and that feeling nervous is normal. Inversions go against our physical nature.

Yet, the same reasons students fear inversions is the very same reason they grow to embrace them. Yoga likes to challenge us on different levels; mentally, physically, emotionally, and spiritually. Yoga inversion is no different. Learning to embrace changes and challenges helps to strengthen ourselves on these levels.  We will break down ways to introduce inversions into your practice that make it second-hand in nature.

How To Do Inversion Yoga Fearlessly

Yoga is about going at your own pace and comfort. That’s why when looking into inversion yoga, don’t let the poses intimidate you. Instead, introduce the poses as a sort of practice to incorporate to gradually overcome the fear. That, or find modifications that work for you. Inversion yoga isn’t for everyone. In fact, people who have certain medical conditions are not advised to do inversion yoga. So, don’t feel like you’re the only one struggling. Let’s direct how to introduce it slowly.

1. Walls Are Our Friends

If you’re new to inversion yoga, walls become your best friend. Walls will support you while you try to tackle that handstand and become your encouragement to get a deeper stretch. Ensure you are close enough to the wall to use it, but not too close to the wall where it pushes you back towards your mat. The balance of using a wall will come over time and by using the wall, you will also build strength. Once you build strength in the upper body and get used to the upside-down sensation, you will eventually be able to leave the wall behind. Strength and confidence are key to inversions!

2. Know Your Exit Strategy

It seems counterintuitive but for inversion yoga, learn how to fail – and gracefully at that. Knowing your exit strategy can save you injury and also the anxiety of doing the inversion in the first place. Consider mixing up your location to an area with a softer landing. This could be outside at the beach, or all the pillows in your house. Whichever is accessible to you and makes you feel comfortable and confident in your practice.

3. Strength And Stability

Every inversion pose you tackle will always ask you to focus on a strong foundation. Like any house, the foundation must be strong to hold the other components up. In the same fashion, we must ensure that before stacking our joints, we have the strength to support them. Try poses that help to build that upper body strength before jumping into the ultimate handstand. Anyone rushing into the pose without taking the patience to build a solid foundation generally finds themselves collapsing. To avoid injury, take it slowly and build a strong house.

4. Patience And Consistency

Taking the time to strengthen the necessary muscles will help you perform the inversions. And, taking the patience and time to let your body build-up to that will give you mentally the confidence you need to complete the pose. Patience is essential to our lives and for good reason. Be patient with yourself, great things come in their own time and we’re no exception to that.

How To Begin Yoga Inversions

The best way to introduce yoga inversions into your practice is to expand on poses that you may already be familiar with. For instance:

Beginner Poses

Adho Mukha Svanasana — Downward Facing Dog Pose

This pose is a staple in almost every yoga notebook. It’s a pose that works in all areas and can still make us feel secured onto the ground before moving onto more challenging poses. Here’s how to get started:

1. From the mountain pose, have the torso fall forward.
2. Step back into a plank pose and look downwards.
3. Make hands shoulder-width apart and turn hands away from the body.
4. From here, lift the hips and pull the upwards and back.

Ardha Pincha Mayurasana — Dolphin Pose

The dolphin pose is very similar to the downward-facing dog. This asana is very complimentary for beginners just starting to introduce themselves to the idea of upside-down poses.

To start this pose:

1. Start on all fours, placing forearms on the floor with elbows beneath shoulders. Place hands down with forearms parallel with one another.
2. Exhale and curl toes under. Engage the lower abdomen and lift the knees upwards.
3. Lift the rear and elongate the tailbone to straighten your legs away from the floor (as you would in the downward-dog pose).
4. Engage the thigh muscles and keep the lower belly drawn in, putting the forearms to the floor.
5. Firm shoulders and hold head between arms, off the floor.
6. Stay within this pose for up to 3 minutes or for however long it is comfortable.
7. To exit, let the knees come to the floor and enter the child’s pose.

Experienced Poses

Now that we’ve conquered some of the easier poses and we’re now more confident we can introduce some of the more challenging inversion asanas. For instance:

Chakrasana — Wheel Pose

The deep backbend of the wheel pose strengthens the upper body and tightens our abdominal muscles.

To enter this pose:

1. Start in Shavasana and bring knees towards the body. Keep feet firmly flat onto the ground.
2. Have palms near your ears facing the floor with digits pointed towards your feet.
3. Begin to gradually lift the hips, and bring the torso into an arch through the use of your upper body and lower. The Head should be up off the floor.
4. Breath into this pose while keeping the extremities as straight as you can. After holding, then lift the heels.
5. From the neck, gently return your spine back onto the mat and return to Shavasana.

Bakasana — Crow Pose

This pose is often one introduced to yoga enthusiasts who want to start their first arm balances. It’s the perfect pose to start when you need to improve your upper body strength and balance.

To enter this pose:

1. Begin on all fours.
2. Walk feet up towards your hands as close to the wrist as possible.
3. Bend the elbows, using the triceps to act as a “shelf” for your knees.
4. Keep your focus in front of you as you bring your hips upwards. Start to distribute your weight on your upper body.
5. From here, begin to balance by lifting one foot off at a time. Once you feel confident, lift both feet off the floor or mat. Balance onto the upper body.
6. Remain here for up to a minute or for however long you feel comfortable.
7. To exit, return the legs back onto the floor and realign the spine.
8. Recommended: Enter the child’s pose for a few breaths.

Advanced Poses

These poses will actually ask for the lower body to come up off of the floor. For instance:

Adho Mukha Vrksasana — Handstand Pose

I’m sure we were all waiting for this one. The handstand is often the first pose that comes to mind when thinking of inversions. Although, this pose may cause a little anxiety it’s actually the best one to try as it’s easy to exit. It doesn’t cause too much strain on the shoulders or upper body.  And, because it’s easy to catch yourself this also helps avoid injury.

To enter this pose:

1. Start in downward-facing dog.
2. walk your feet close to your hands and bend the knees.
3. Align shoulders above wrists and hips above shoulders.
4. Now, begin lifting one up. Return the leg. Lift the other. Then return. Feel the weight distribute when lifting either of your legs. Once comfortable, bring one leg into the air and bend the remaining standing leg at the knee hopping forward.
5. Here, it’s okay to rely on a little hopping until you get comfortable enough to kick the other leg up.
6. Ultimately, both legs are above the hips.
7. When ready, bring one leg down followed by the other.

Vrschikasana — The Scorpion Pose

This is another pose that’s similar to the handstand that can be rather intense. The scorpion pose is only for people confident in their strength and agility and improper form could be damaging. Practice against a wall before performing this pose unsupported.

To enter the pose:

1. Start in the dolphin pose; positioning yourself on all fours and then place your forearms flat in front of you. Your arms should be parallel to each other and shoulder-width apart. Lift the body upward to enter the “v” shape in the dolphin pose.
2. Walk your feet towards your forearms and begin to slowly bring one leg above. Keep your leg straight and aligned with your spine.
3. Next, kick your other leg up off of the ground so now both legs are up in an inverted forearm stand.
4. Once you’re stable and feel confident in the forearm stand. lift your chin so you are meeting your gaze towards your hands.
5. Point the toes and move them towards the direction of your head, gradually bending them downward. You will feel a stretch deepened during the hips and shoulder during this move.
6. To exit the pose, return to a forearm stand and gradually lower one leg back onto the mat. Followed by the other leg.
7. Ensure that you’re moving gradually to prevent injury. To cool down, enter children pose and stay for a few breaths to rest after the scorpion’s backbend.

The Importance of Inversions

Any yoga postures that require our body to be upside-down is considered an inversion. Although our minds go directly to a handstand, there are many poses that offer a wider breadth of benefits. Let’s review some of the ways that inversions help benefit us:

Better Circulation: Inversions cause the blood to rush in a different direction. As gravity is pulling us downward this helps the brain receive more oxygen. Consequently, this helps our minds improve focus, and memory retention.

Improve Immunity: The lymph in our body moves due to the contractions in our muscles and because of gravity. When entering an inversion like pose, we’re given the opportunity for the lymph to channel through us with more ease. This is a way for lymph to collect toxins and boost our immunity.

Mental Revitalization: As mentioned above, when turning upside-down you’re having the blood rush to the brain. This can help give us an extra boost of energy.

Improve Strength: Since you’re working with different muscles of the body, you’ll be increasing your strength. It tones the body, not to mention increases your balance.

Fun In Practice: Although it may seem frightening to some, inversions can be fun- we promise! Inversions help to reawaken our youthfulness and bring creativity and play to our day-to-day practice. Sometimes we all need the reminder, even in our asanas, to not take things too seriously.

Are Inversions Right For You?

Inversions are not recommended for individuals that have certain health conditions. Definitely consult your medical health professional before taking on inversions. For instance, people who use blood thinners, experience heart complications, or issues with their eyes. Inversions may not be the perfect marriage given these medical conditions. Talk to your physician to ensure that you’re not taking on too much or anything that could be potentially harmful to an underlying medical condition.

Inversion yoga can be really fun and a refreshing challenge for seasoned yoga enthusiasts. However, if you’re new to yoga and interested in taking the challenge on, know that there are plenty of gradual steps to get you started!

The post All About Yoga Inversions: A Step by Step Guide to Getting Upside Down appeared first on YOGA PRACTICE.

Pairing yoga with a wind-down routine can create optimal results for better sleep. Wind down routines are habitual and relaxing behaviors performed at the same time each evening. Practice before going to bed to help signal to your body that it is time to go to sleep.

The following yoga poses practiced before bed will help you destress, stretch, and signal to your body it’s time to rest. Before practicing, change into comfortable clothes like warm and cozy pajamas, power down screens and notifications on your electronic devices, and create a relaxing environment to practice yoga in.

You can practice the following sequence anywhere you like but it is recommended to be near a wall. It could also be helpful to have a pillow nearby and a blanket. As you practice, try to avoid striving to perfect postures but rather allowing yourself to ease into the yoga poses and soften into your body. The intention of this sequence is to promote rest and relaxation to destress and get a restful night’s sleep.

Paschimottanasana — Seated Forward Bend Pose

Paschimottanasana (Seated Forward Bend) helps calm the brain, stretch the back and legs, improve digestion, and stimulates the liver, kidneys, ovaries, and uterus. When practicing it can be helpful to place a folded blanket underneath your glutes to help with alignment.

To practice, start in a seated position on the floor or on your bed and extend the legs in front of your body. Press the heels forward with a gentle flex in the feet. Adjust your pelvis so it’s neutral, the shoulders should stay above the hips. Lift the top of the head towards the ceiling, bring the navel in towards the spine and keep the chest open. Begin to fold forward at the waist. You can reach the hands in front of you but avoid rounding the shoulders. Keep the spine long as you dwell in this posture.

Practice this posture anywhere between one to five minutes.

Baddha Konasana — Bound Angle Pose

Baddha Konasana, also referred to as Bound Angle, Cobbler’s Pose, or Butterfly in English, is a relaxing posture that helps stretch your groin, inner thighs, and quadriceps. It’s a beginner-friendly pose that can help stretch the lower body before bed. Like the seated postures above, sitting on top of a blanket can help you ease into the posture especially if you have tightness in the hips.

From Paschimottanasana, bring the soles of the feet together as the knees bend outward to their respective sides. Guide the heels towards the groin area. Externally rotate the legs so the outside of the right knee is releasing downward towards the right-hand side of the floor and the left knee to the left side. Adjust the pelvis again so it’s neutral. Lift through the torso once more. With each inhale feel a sense of lifting through the spine with each exhale feeling grounded through the glutes.

Hold for two to four minutes.

For a deeper stretch, you can also turn this into a forward bend by keeping the lower body where it is but folding forward at the waist. Not only will this deepen the stretch in the groin area but it will also stretch the lower back.

Parivrtta Janu Sirsasana — Revolved Head to Knee Pose

Like many postures in this yoga sequence, Parivrtta Janu Sirsasana helps combat the effects of sitting. This gentle yoga pose focuses on stretching the upper body, specifically the side of the body while simultaneously stretching the back of the legs and inner groin area. It also focuses on the lengthening of the back muscles.

From Baddha Konasana, keep the left foot towards the groin area while extending and straightening the right leg outwards. Making sure your glutes are evenly into the floor or bed and the pelvis is neutral, extend both arms up towards the sky. Begin to bend in the side body and reach for the right foot. The right hand can come down towards your right leg but avoid collapsing into the side of the abdomen.

As you reach over, be mindful of the glutes. Keep them pressed down, specifically avoid lifting the left glute. Allow the body to passively stretch as opposed to aggressively reaching for the foot on the extended leg. Hold the posture for one to three minutes and then lift the torso up.

Come back into Baddha Konasana and then repeat on the left side for the same amount of time, unless one side is tighter than the other. If so, spend a little bit more time on the side that needs to be stretched.

Bhujangasana — Sphinx Pose

Bhujangasana is a backbend that can help with a restful night’s sleep as it helps release stress. Additionally, as most people spend hours at a computer desk, sitting down, or glued to their devices it helps relieve stored up tension in the body by stretching the chest, lungs, shoulders, and abdomen.

From Parivrtta Janu Sirsasana, bring the legs together and then roll onto your stomach in a prone position. Let the big toes touch unless this aggravates the lower back. If the back is aggravated take the feet out to about hip-distance apart. Place the elbows on the floor pressed underneath the shoulders as the forearms and hands extend forward. Lift the chest up while the shoulders soften away from the ears. Imagine shining the heart forward. The gaze is forward. Hold the posture between three to five minutes.

After completing the posture, allow the spine to roll down letting the chest and forehead come towards the floor. Bend the knees and allow the feet to sway side to side for the counterpose.

Balasana — Child’s Pose

Balasana or Child’s Post is one of the first postures people learn in yoga. It is an excellent way to help calm the mind and body while relieving fatigue and stress. Additionally, it is an excellent way to stretch the hips and things while relieving tension in the neck and back⁴.

From Sphinx, transition through Balasana (Child’s Pose) and then release the sit bones towards the heels while allowing the knees and feet to come together. Lengthening through the neck and allowing the forehead to lower down towards the floor or even a pillow while extending the arms forward while still keeping them in line with the shoulders. If bringing the knees and feet together is challenging, create space for the body by bringing the knees out wider while still letting the toast hutch.

Practice this posture for two to three minutes.

Viparita Karani — Legs Up the Wall Pose

This simple posture is easy but extremely effective. This beginner-friendly inversion helps drain venous blood and lymph from the legs while conditioning the endocrine and cardiovascular systems.

Positioning yourself near a wall, bring your legs up the wall as you shift your back towards the floor or your mattress. Allow the feet to gently flex and release the arms to go wherever you like. Some people like the arms along their sides, while others like them on their belly or chest to help them feel their breath. The glutes and the back of the legs should be on the wall or as close as you can get them.

Hold the posture for two or three minutes or longer if it’s comfortable.

Sucirandhrasana — Pigeon Pose

Eka Pada Rajakapotasana is an intense hip opener that can help relieve stress. However, it’s often hard on the knees and misalignment is so common that many practitioners don’t receive the intended benefit of the posture. A relaxing and restorative alternative is Wall Pigeon. Wall Pigeon is a gentle way to practice pigeon that is often easier for alignment purposes while not sacrificing the intense stretching possible from this intense hip opener.

From Legs Up the Wall, separate the feet so they are hip-distance apart. Place the right ankle on top of the left thigh and give a little flex in the foot to help protect the knee. If you already feel the stretch, you could stay here. If you can go further, begin to bend the left knee towards the chest as you try to place the sole of the left foot on the wall. Go as far as you are comfortable, however, you should go to any point where you feel pain.

Rest in the posture for one to two minutes before repeating on the other side.

Setu Bandha Sarvangasana — Bridge Pose

Bridge pose can help you ease into sleep, it helps calm the mind, alleviate stress, and potentially mild depression. Physically, it can help stretch the back, chest, and neck⁶. Setu Bandha Sarvangasana can also assist women experiencing menstrual cramps or alleviate symptoms of menopause.

To access this pose before bed, try the supported version. Have a pillow or yoga bolster nearby. Lie down on your back and bend the knees, the feet should be about hip-distance apart with the soles of the feet planted on the floor. As you come into this posture, keep the gaze towards the ceiling, and avoid looking right or left. Keeping the shoulders pressed into the floor lift the hips up and then gradually the abdomen and the chest. Place your bolster or pillow underneath the hips and lower back for restorative support.

Rest here between one to three minutes.

After completing this pose, come into a knee knock pose. Come out of Bridge gently by removing the cushion and slowly bringing the back down towards the floor.  Keep the feet out hip-distance apart while the knees remain bent and then allow the knees to gently touch each other along the midline of the body. Hold this counterpose for approximately thirty seconds to a minute.

Supta Matsyendrasana — Reclined Twist Pose

Reclined twists are helpful for sleep because they help release tension in the spine as well as restoring equilibrium in the nervous system^,. It helps with mobility especially as modern living has our spine imbalanced hunching forward

Lying on the back, bring the knees in towards the chest. The arms will release out to the sides on the floor, in line with the shoulders with the palms facing up. Release the knees to the right-hand side of the floor. Try to keep the knees and feet together and the tops of the knees in line with the chest or as high as the body will allow. Look in the opposite direction before repeating on the opposite side. Practice each side for about one minute.

Savasana — Corpse Pose

No yoga sequence is complete without Savasana or Corpse Pose. After these relaxing postures, Savasana helps integrate the practice by allowing the mind and body to relax. To practice, lie down on your back. Let the feet release outward. The arms can come to the side of the body with the palms facing up. It could be helpful to cover up with a blanket if you’re cold or place a folded blanket underneath the head and shoulders.

Close the eyes and allow the body to relax for either several minutes or simply allow yourself to drift off into sleep. Yoga can help individuals sleep better. While this sequence was created as a wind-down routine to practice before bed, it can be practiced at any time during the day and the benefits will still be impactful.

The post Yoga in Bed: 10 Best Poses for a Restful Night of Sleep appeared first on YOGA PRACTICE.

Headstand Pose is an energizing pose also known as Sirsasana in Sanskrit. Sirsa means “head” and asana means “pose.” It’s also called the “King of Asanas” due to all of the rich benefits offered by the posture.

Despite it being pretty straightforward, Headstand Pose is one of the more difficult poses to master. It requires solid upper body strength, long hamstrings, flexible spine and shoulders, and confidence. As yoga practitioners start getting more experience in yoga, they’re likely to want to try inversion poses and oftentimes Headstand is the one they’re drawn to first.

When Do You Use the Headstand Pose?

Sirsasana, or Headstand Pose, is not a pose for brand new beginners. You need to first gain some proficiency in some preliminary asanas. The most fundamental poses for learning the Headstand Pose is the Mountain Pose. The actions of the legs, torso, and neck are essentially the same in both poses – one is just upside down.

The standing poses, like Mountain Pose, develop strength, flexibility, and endurance, all of which are needed in Headstand. Additionally, Cow Face Pose (Gomukhasana) can help provide the necessary increase in shoulder mobility. Downward-Facing Dog (Adho Mukha Svanasana) opens and strengthens the shoulders and introduces you to a partial inversion. Shoulderstand (Salamba Sarvangasana) also prepares for Headstand as it tones your spinal muscles, teaches your legs to lift your body, and allows you to confront and reduce the fear and disorientation that can occur in inversion poses.

The Benefits of the Headstand Pose

While Headstand Pose requires focus, strength, and care, if done correctly, it can be very invigorating. This pose requires skill and mental fortitude.

Physically, it develops your core strength and challenges your entire body from your shoulders to your toes and improves your balance.

Some of the benefits of Headstand include the relief of stress, strengthening of the spine and upper body, stimulation of the pineal gland, helping with insomnia, and improving digestion. The pineal gland is in the center of the brain and is part of the endocrine system and is also referred to as the “Third Eye.” This gland produces melatonin – the hormone which modulates our sleep patterns.

Inversion poses in general are known for the benefit of getting the heart above the head which gives the blood a chance to reverse throughout the body.

Mentally, this posture is very valuable in overcoming fear as being upside down is not a natural feeling for most. Practicing inversions can slowly help develop comfort with experiencing new and unusual feelings.

Common and Suggested Preparatory and Follow-Up Poses

You can use one or more of the following poses and or sequences leading up to Handstand Pose: Downward-Facing Dog Pose, Shoulder Stand Pose, Standing Forward Bend Pose, and Dolphin Pose

You can use one or more of the following poses or sequences following Handstand Pose: Downward-Facing Dog Pose, Child’s Pose, or any pose that offers a brief rest after inversion.

Ways to Prepare for Headstand Pose

There are a number of ways you can start preparing yourself for Headstand Pose. It’s not something you can simply decide to do one day and master it. It requires practice and patience like many things do.

One of the first things you can do is to start building strength in your upper body and core. The Dolphin Pose is a perfect preparatory pose for this.

Another way to prepare yourself is to focus on proper hand placement. A common mistake is keeping your palms open and allowing your head to rest in your hands. Instead, imagine you’re holding a tennis ball in your palms and place the crown of your head at the base of your palms. To practice this, come into a kneeling position and place this area on top of your head so that you can feel the correct positioning. At the same time, engage your scapula and press the tops of your shoulders down away from your ears as you engage your shoulder blades. This feeling is how your shoulder girdle should feel when you’re inverted.

Using the wall for support is another great way to prepare your pose. Have your head and arms about five inches from the wall and start to walk your feet in as close as you can so that your hips come over your shoulders. You will probably feel like you’re going to topple forward but you won’t as long as you’re firmly pressing your weight into your forearms and outer wrists and engaging your core. From here, work on lifting your knees up into your armpits and allowing your lower back to meet at the wall. Press your weight firmly into your elbows and start to walk your legs up the wall until they are straight.

When you’re ready to come out of this pose, bring your knees to your chest slowly and lower your feet to the floor. As you’re ready, take  your legs off the wall and try to find your midline  as you balance in Headstand. Once you feel confident enough, you can start practicing Headstand in the center of the room.

Headstand Pose: Step-by-Step Instructions

The following step-by-step instructions are for the Headstand Pose.

Step 1

Start by getting on your hands and knees with your wrists placed under your shoulders and your knees placed under your hips.

Step 2

Next, begin bringing your forearms to the floor while continuing to keep your elbows directly under your shoulders.

Step 3

To continue, clasp each hand around the opposite elbow (right hand on left elbow and vice versa). Adjust your position as needed to ensure that your elbows are the correct distance apart. Then, release your hands from your elbows.

Step 4

Clasp your hands together on the floor while interlacing your fingers. Make sure to tuck your bottom pinky into the basket of your hand to avoid squishing it.

Step 5

Continuing, place the crown of your head on the floor. The very top of your head should be positioned down, neither too far forward nor too far back. The back of your head will rest at the bases of your thumbs rather than your hands holding your skull.

Step 6

Lift your hips and straighten your legs similarly to how you would do in Downward-Facing Dog. Now, walk your feet in toward your head until your hips are as close to over your shoulders as possible.

Step 7

Finally, you lift your feet off the floor. There are a couple methods that work well for beginners.

• Method 1
  • Lift your right foot to bring your right knee to your chest.
  • Take a few deep breaths and when you feel steady, inhale and engage your core muscles.
  • In a slow, controlled movement exhale as you lift your left foot and bring it alongside your right towards your chest.
  • Breathe deeply and keep your core engaged for as long as you remain in the Headstand Pose.
• Method 2
  • Keep both of your legs straight.
  • Inhale as you lift your right leg straight up toward the ceiling.
  • Exhale while making sure your right leg is completely in line with your torso.
  • Once you feel steady, inhale and engage your core to life your left leg up beside your right.

Step 8

Once you’ve chosen your method and are in position, balance there. Remember to continue to breath and keep your core strong. When first beginning, try to remain in the pose for 10 seconds. WHen you’re ready to come down, reverse the steps you used to get into the post, remaining slow and controlled the entire time.

Common Mistakes & Solutions

Kicking Up

Don’t forget that your movements need to be controlled and you don’t want to kick up into the headstand. Slow down.

Your Weight Isn’t Distributed

You do not want the bulk of your weight to be on your head despite the name of the post. Your forearms are bearing weight as well. If you find that you’re having trouble getting a feel for how to distribute your weight properly, try placing a blanket under your forearms for stability.

You’re Moving Too Fast

Doing a headstand incorrectly or rushing through the steps to get in or out of the post can cause serious damage or injury. Slow down, stay focused, remember to breathe – no matter what level of yoga practice and fitness level you’re at.

Modifications & Variations

First things first, do not practice Headstand Pose if you are injured, sick, or you feel pain at any time during your practice or class.

Headstands are intimidating even for those who aren’t beginners to yoga. There are several modifications you can use to work on building strength and confidence.

• Practice against a wall. As you are learning the concept of getting into and out of a headstance, this modification can be very helpful. The wall can support you as you practice your breathing techniques while holding the pose.
• Use a spotter. It’s always a good idea to have a spotter when attempting something new like this. They can help you avoid injury, provide encouragement, remind you to breathe and more.
• Consider using a tool such as yoga blocks or a feet-up trainer to assist you with this pose.

There are two major variations of this pose: Supported Headstand and Tripod Headstand. The difference between these two variations is the hand and arm placement. The Supported Headstand is  done with the forearms on the ground and the hands cupped behind the head. The Tripod Headstand is practiced with the palms on the ground on each side of the torso with the hands and head forming three points of contact in a tripod-like stance.

Up for An Extra Challenge?

If you’re an experienced yogi and have already practiced Headstand Pose, you may be ready for an extra challenge. Aside from the previously mentioned two methods above for getting into your headstand, there’s also a third one you can try. This method requires more abdominal strength.

This method will have you keep both legs straight as you lift them at the same time to a vertical position. Once you’re in the position, you will slowly straighten your legs if your knees are bent. If your legs are already straight, slowly lift your bottom leg to meet the one that is already up.

Once both legs are up, reach through the balls of your feet while pressing down strongly into your forearms. Hold this for at least three breaths (or up to 10 breaths).

Safety Precautions and Tips

Doing a headstand pose incorrectly can cause serious injury to your neck. The small bones of the spine in your neck are not designed to bear the weight of your entire body.

Headstands are tricky poses and the safest approach is to build your way up from the ground and check along the way to ensure you have good alignment, that your focus is intact, and that you have the strength you need to get into the pose safely.

First things first, work with your instructor or trainer to get your body conditioned and to get focused before you attempt a full headstand on your own to avoid neck strain or disc herniation.

When to Avoid Headstand Pose

If you have a history of high blood pressure or take medication for it or have glaucoma, your doctor may wish for you not to do inversion poses. It’s best to check with them first. Also consider skipping Headstand Pose if you have a  headache or are menstruating.

Many yoga teachers advise avoiding inversions or headstands when they are especially stressed out, haven’t been sleeping well, or are weak and/or fatigued. It is best to skip this pose if you’re feeling this way.

It’s best to avoid Headstand pose (and other inversion poses) completely if you’re pregnant due to changes in circulation and a shifting center of gravity.

Be aware of wrist and hand injuries if practicing the tripod variation. And, do not practice this pose if you suffer from a back or neck injury.

The post Ultimate Guide To Headstand Pose — Sirsasana appeared first on YOGA PRACTICE.

Although it is a slower paced class than a dynamic vinyasa style, it can still be a challenge for any level of yoga practitioner.

Because the flow of energy through the meridians and organs, taught in Traditional Chinese Medicine, is very much part of this practice, it is known to restore and recharge your system even without being as energetic as other styles of modern postural yoga classes.

What is Yin Yoga

Yin Yoga as it is known today was developed by Paul Grilley. He was inspired by the style of his teacher Paulie Zink, who called it Taoist Yoga. Grilley was a student of Daoism and spent many years in various countries in Asia to dive deep into the energetic, subtle anatomy of the body, meditation, and yoga.

What sets Yin Yoga apart is its focus on keeping the body relaxed, passive (or better yet receptive), and even though some of the asana may be challenging, they are not meant to introduce heat into your body. Grilley’s own student, Sarah Powers broached the idea of calling this style of yoga “Yin” to differentiate it from other more popular styles of yoga which are more dynamic, hot, and “yang.”

Yin Yoga marries philosophies from Indian Vedic tradition with traditional Chinese medicine. Classes Are usually themed around a meridian or organ and how this energy affects overall health and well-being.

How to Approach Asana in Yin Yoga

Yin Yoga class is all about the approach to the asana. It’s not about pushing yourself to your maximum or achieving any specific shape in each pose. You are encouraged to use as many props as you need to feel comfortable in each asana.

You may notice that Yin Yoga does not use the Sanskrit names for the poses, and sometimes does not also used the commonly used English names for them either. This is also has to do with the approach to Yin Yoga. Many commonly used names for the asana focus on the muscle groups that are meant to be activated. However, you want your body to be passive and receptive, rather than active, in a Yin Yoga practice, so the names were altered to reflect this intention.

As you hold each pose for three to ten minutes at a time, focus on keeping your breath long and deep. Don’t worry about counting breaths or seconds. Allow yourself to become enveloped in your own breath and let gravity do the work of bringing you deeper into the stretch for you.

There are seven archetype poses in Yin Yoga which target the ten myofascial groups and 14 skeletal segments of the body.

• Saddle
• Caterpillar
• Shoelace
• Dragonfly
• Dragon
• Twist
• Dog

These poses mainly target your legs – the hamstrings, glutes, adductors, hips, quadriceps, and flexors. They also give a good stretch to your torso, rectus abdominus, obliques, thoracolumbar group, quadratus lumborum, and uppor body.

From these archetype poses, you can explore other variations which can restore and recharge your body with Yin Yoga.

Props Used in Yin Yoga

Paul Grilley teaches that every single body is unique and anatomy cannot be applied generally across the board, especially in yoga classes. Props are used generously in Yin Yoga to support your body, alleviate unnecessary strain but also increase stress and pressure in specific target areas when desires.

Properly placed props help to create length and space, make poses more attainable and accessible, provide support so that your bones feel stable and muscles can release, and most importantly, to increase comfort so that you can stay in a single pose without distraction for longer periods of time.

There are two categories of props used in Yin Yoga. Standard Props, which most yoga studios will have stocked:

• Bolsters
• Blocks
• Straps
• Pillows
• Blankets

The other category is called Esoteric Props, which are creative uses for other objects that can be used in your yoga practice:

• Dowels
• Towels
• Wall
• Chairs
• Ropes
• Books
• Handbags
• Partners
• Pets

Props, just like anatomy, are not a one-size-fits all deal. Use props creatively to give your body what it needs in each pose. Because the poses are held for so long, ensure that you use enough props to assist you, but not do all of the work for you.

A single Yin Yoga class will not have as many asana as other style of yoga so make the most of the asana that are in the sequence to gain flexibility and stability quickly with a regular practice.

Yin Yoga Poses To Recharge and Restore Yourself

This is a quick, Yin Yoga sequence with poses that will restore and recharge. If you are a beginner, hold each pose (and each side for asymmetrical poses) for 45 seconds to 2 minutes at a time. More intermediate practitioners may hold the poses for 3 to 5 minutes at a time.

Try to stay away from counting seconds or your breaths. If you are in a class, wait for the teacher to signal that it’s time for the next pose. If you are practicing at home, set a timer so that you don’t have to worry about time.

Before moving on to the next pose in the sequence, always allow enough time to rest in-between poses in a neutral recovery pose.

Balasana – Wide-knee Child’s Pose

This pose is great to start off any yoga practice. It helps to get your mindset into this meditative, slow, gentle yoga practice. Keeping your knees wide give more space for your torso to rest between your legs and sink deeper to the earth. If needed, place a bolster and/or pillows underneath your body to hold you up at a comfortable angle. Relax your arms over your head or at your sides. While you’re here, remember to keep your breaths long and deep for the entire practice.

Baddha Konasana — Butterfly Pose

This seated posture helps to open up your hips and release your lower back. Put blocks, bolsters, pillows, or folded up blankets and towels underneath your knees to support them and place the soles of your feet away from your groin to create more space if needed. Keep your spine long as you begin to fold forward but before you reach your maximum, relax your spine, shoulders, and neck. Place more bolsters and pillows under your torso to hold you up if needed. Keep pushing the soles of your feet gently into each other for minimal support to protect your knees without straining your leg muscles.

Salamba Bhujangasana — Sphinx Pose

This passive type of back bend posture is probably the only one in yoga where you are allowed to let your shoulders rise towards your ears. Position yourself belly down on your mat and place your elbows underneath your shoulders. Either relax your neck so your head hangs down or keep your gaze a few inches in front of your mat to prevent compression in your cervical spine.

Anahatanasana — Puppy Pose

Anahatanasana is another back bend pose which expands the chest and helps to increase breath and blood circulation. The pose itself is like a cross of Child’s Pose and Downward Facing Dog. In some styles it’s called Downward Facing Puppy. Those who have knee issues can use this pose as an alternative to Balasana. This pose is also good for your shoulders, especially if you normally work a job hunched over a computer or laptop all day.

Dragon Pose

This is a deep hip opener which targets the hip flexors from your back leg. It is similar to a deep low lunge. Keep pushing the top of your back foot into the ground to maintain the lift and stability for this pose and use blocks underneath your hands to hold on to especially if you cannot reach the floor. To come out of the pose, allow your front leg to slowly slide back and recover for one minute in Child’s Pose.

Eka Pada Rajakapotanasana — Swan Pose

This Yin Yoga version of Eka Pada Rajakapotanasana compresses the lumbar spine and targets your glutes and hip flexors. Even though you want to keep this pose passive and receptive, keep the flex in your front bent leg to protect your knees while staying in this pose. Place a blanket underneath your hip to help stabilize this asana if you find yourself tipping over to one side, and use blocks under your hands to hold on to if you can’t reach the ground. Similarly to coming out of Dragon Pose, carefully slide your front leg back and allow yourself to rest and recover for at least one minute in Child’s Pose, Savasana, or Modified Constructive Rest Pose before continuing.

Supta Virasana — Saddle Pose

This pose requires hip and ankle mobility which is why it’s normally sequenced after Dragon, Swan, and other preparatory poses. It targets your quads and, depending on your feet placement, compresses your lumbar spine. To increase stimulation to your quadriceps, sit between your feet. If you want a deeper back bend, sit on your heels. To make this pose comfortable you can place a rolled up blanket behind your knees before your begin laying down. You can also lay down on a bolster if your quads feel too tight.

Bananasana — Supine Lateral Side Stretch Pose

The amusing name of this pose come from the shape you make with your body. It is a simple pose that stretches and lengthens your entire side body to improve circulation and targets your myofascial tissue. Begin by laying on your mat and raise your arms above your head. Slide both heels to the right side of your mat and also reach your hands to the top right side as well. The stretch will be on the left side of your body. After a few minutes here, rest for at least 1 minute in Savasana or Modified Constructive Rest Pose before doing the same on the other side.

Twisted Root Pose

Gently rotating your spine in this supine pose releases tension and stimulates you obliques, glutes, and IT band. If your ankle or shoulder is off the floor, place a block, or rolled up towel underneath them for support and comfort. Be aware of any tingling sensation in your arms or numbness in your fingers as you hold this pose as it may be an indication of a pinched nerve – fix this by simply lowering your arms. As with all previous asymmetrical postures, carefully come out of the pose and relax completely in a recovery pose for at least one minute before repeating the asana on the other side.

Corpse Pose aka Pentacle

Even though Yin Yoga is a slow and gentle practice, it is still important to close the class with Savasana, or as it’s called in this style of yoga, Pentacle Pose. Just like with traditional Corpse Pose, lay on your back and allow yourself to relax completely into the pose without falling asleep. In Yin Yoga, you can place your feet and arms further away from the central line of your body, thus creating a star or pentacle-like shape with your whole body, which the pose is named for.

Conclusion

Yin Yoga is designed to lengthen and target the soft myofascial tissues all over your body. The slow paced, yet challenging poses help to restore and recharge your system. When you practice Yin Yoga, allow yourself plenty of time and space to settle into each pose in a comfortable way, without sharp pain or strain, but still leaving room for specifically targeted pressure that will build flexibility and stability in your practice.

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