#baddha anjaneyasana

[yogadaily]

(Like it? Buy it High Waist Sculpt Legging- Navy- FINAL SALE  || Curated with love by yogadaily) 

[fitabouts]

​Temple pose builds your entire lower body, it strengthens your thighs and glutes. This pose also helps in activating the base energy centers while stretching and toning the lower body.

🔸 🔸 🔸 🔸 🔸 🔸 🔸 🔸 🔸 🔸

🧘‍♂️ Information:👉

1️⃣ Known as:👉 Temple Pose, Mandirasana, Goddess Arms, Temple Arms Pose

2️⃣ Sanskrit name:👉 मंदिरासन

3️⃣ IAST:👉 mandirāsana

4️⃣ Pronunciation:👉 mahn-deer-AHS-anna

5️⃣ Level:👉 Beginner

6️⃣ Type:👉 Standing, Stretch, Hip Opener

7️⃣ Total time:👉 30 to 60 seconds

8️⃣ Focus:👉 Legs, spine, arms, shoulders

9️⃣ Drishti:👉 Nose (Nasagrai or Nasagre)

🔟 Chakra:👉 Muladhara Chakra, Svadhisthana Chakra

💡 Indications:👉 Stress, arthritis, sciatica, digestion, reproductive organs, fertility, diaphragm muscles

💡 Counterpose:👉 Wide legged Forward Fold Pose (Prosarita), Standing Forward Bend Pose (Uttanasana), Eagle Pose (Garudasana)

💡 Preparatory poses:👉 Reclined Bound Angle Pose (Supta Baddha Konasana), Standing Figure Four Pose (Eka Pada Utkatasana), Standing Forward Bend Pose (Uttanasana), Extended Side Angle Pose (Utthita Parsvakonasana), Garland Pose (Malasana), Chair Pose (Utkatasana), Crescent Low Lunge Pose (Anjaneyasana), Warrior I (Virbhadrasana I), Goddess Pose (Utkata Konasana)

💡 Follow-up poses:👉 Cactus Arms (Cactus Pose), Side Lunge Pose, Firefly Pose (Titibasana)

💡 Contraindications:👉 Hips, pelvis, knees, calves, hamstrings, or leg injuries, hypertension, pregnant women

🔸 🔸 🔸 🔸 🔸 🔸 🔸 🔸 🔸 🔸

[nirvanayogaschool]

This yoga sequence for hips targets flexibility and release in the hip area, promoting overall mobility and comfort. Begin with Anjaneyasana, stretching the hip flexors and thighs. Transition into Malasana (Yogi Squat) to open the hips and groin deeply. Next, move into Gomukhasana (Cow Face Pose) to stretch the outer hips and thighs. Finally, complete the sequence with Bound Angle Pose (Baddha Konasana), which further opens the hips and groin while also stimulating the pelvic region. This sequence is ideal for alleviating tightness and improving range of motion in the hips, fostering a sense of ease and fluidity in movement.

[satyawan9saitama]

Yoga for Flexibility: Practices to Improve Overall Flexibility and Mobility

Introduction:

Flexibility plays a crucial role in our overall well-being. It allows us to move freely, prevents injuries, and enhances our performance in various physical activities. While some people are naturally more flexible than others, anyone can improve their flexibility through consistent practice. One effective method to enhance flexibility and mobility is through the practice of yoga. In this article, we will explore various yoga poses and practices that can help improve your overall flexibility and mobility.

Warm-up and Preparatory Poses:

Before diving into specific yoga poses, it is essential to warm up the body and prepare it for the practice. Begin with gentle movements such as neck rolls, shoulder rolls, and wrist circles. Follow this with a few rounds of Sun Salutations to warm up the entire body and increase blood circulation. These preparatory poses and movements will help loosen up the muscles and joints, making them more receptive to stretching and improving flexibility.

Forward Bends:

Forward bending poses are excellent for stretching the hamstrings, lower back, and hips, thereby increasing flexibility in the posterior chain. Practice poses like Uttanasana (Standing Forward Bend), Paschimottanasana (Seated Forward Bend), and Prasarita Padottanasana (Wide-Legged Forward Bend). Remember to breathe deeply and relax into the pose, allowing gravity to gently stretch the muscles.

Backbends:

Backbends open up the front of the body, including the chest, shoulders, and hip flexors. These poses not only improve flexibility but also counteract the effects of prolonged sitting and poor posture. Include poses like Bhujangasana (Cobra Pose), Ustrasana (Camel Pose), and Urdhva Dhanurasana (Upward Bow Pose) in your practice. Start with gentle backbends and gradually progress as your flexibility increases.

Twists:

Twisting poses provide an excellent opportunity to increase spinal mobility and release tension in the back muscles. They also massage the internal organs, promoting digestion and detoxification. Include poses like Bharadvajasana (Bharadvaja's Twist), Marichyasana (Marichi's Pose), and Ardha Matsyendrasana (Half Lord of the Fishes Pose) in your practice. Remember to twist from the core and maintain an elongated spine for maximum benefits.

Hip Openers:

The hips are an area of the body that tends to hold a lot of tension and tightness. Hip-opening poses not only increase flexibility but also help release emotional stress and stored energy. Incorporate poses like Baddha Konasana (Bound Angle Pose), Eka Pada Rajakapotasana (Pigeon Pose), and Gomukhasana (Cow Face Pose) in your practice. Focus on deep breathing and surrendering into the pose to experience the full benefits of hip opening.

Standing Poses:

Standing poses not only build strength and stability but also work on increasing flexibility in the legs, hips, and spine. Include poses like Warrior I and II, Trikonasana (Triangle Pose), and Virabhadrasana III (Warrior III) in your practice. These poses challenge your balance and engage multiple muscle groups, helping to improve overall flexibility and mobility.

Yin Yoga:

Yin Yoga is a slow-paced style that involves holding poses for an extended period, typically three to five minutes. This practice targets the connective tissues, such as ligaments, tendons, and fascia, helping to improve joint mobility and flexibility. Incorporate Yin Yoga poses like Butterfly Pose (Baddha Konasana), Dragon Pose (Anjaneyasana), and Sphinx Pose (Salamba Bhujangasana) in your practice. Embrace stillness and focus on deep breathing as you gently explore your edge in these poses.

Prop-Assisted Poses:

Yoga props such as blocks, straps, and bolsters can be valuable tools in enhancing flexibility. They provide support and allow you to gradually ease into deeper stretches. Utilize props in poses like Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose), Ardha Hanumanasana (Half Splits Pose), and Gomukhasana (Cow Face Pose). Props help to modify the poses according to your current flexibility level and prevent strain or injury.

Conclusion:

Flexibility is a key component of a well-rounded yoga practice and overall physical well-being. By incorporating the aforementioned yoga poses and practices into your routine, you can enhance your flexibility and mobility gradually over time. Remember, flexibility is a journey, not a destination. Be patient, listen to your body, and practice consistently to witness significant improvements.

It is essential to approach your yoga practice with mindfulness and respect for your body's limitations. Never force or push yourself beyond what feels comfortable. Each person's body is unique, and progress may vary. Focus on your own journey and celebrate the small victories along the way.

Incorporate a variety of poses targeting different muscle groups and body areas to ensure a well-rounded flexibility practice. Remember to warm up properly before attempting deeper stretches and always end your practice with a few minutes of relaxation and Savasana (Corpse Pose) to integrate the benefits of your practice.

With dedication and regularity, you will gradually notice increased flexibility, improved range of motion, and enhanced mobility. Enjoy the process and the wonderful transformative effects that yoga brings to your body, mind, and spirit.

So, roll out your mat, embrace the practice of yoga for flexibility, and unlock the remarkable potential of your body's movement.

Namaste

[bodyarchitecture]

H E A T W A V E

Coming our way the next few days.

Even though we are quite used to dealing with heatwaves in Greece, having good techniques to cool yourself and lower your body temperature is always a good idea.

Yoga helps with that through myofascial release.

The more tension you store the more heat is accumulated in the body.

Start in wide knee child’s pose

Continue with some cat/cow stretches with wrist flip variations and spherical movement

Move through downdog /updog, and some floor shoulder stretching with rolling cobra variations

Try puppy pose (uttana shishosasana) as a slow deep backbend,

Move trough ardha hanumanasana and Anjaneyasana multiple times practicing some active stretching while doing so

Come to malasana (deep yogi squat) and add some twists to decompress the low back

Bring yourself seated in Baddha Konasana folding forward to release your hips.

Add some pranayama to top it off seated in virasana on a block.

Try the super cooling Sitali Pranayama (rolled tongue or pursed lips sipping) that feels like drinking a cool glass of water and conclude with Nadi Shodana (alternate nostril breathing) to cool off your senses and improve your focus and engage your parasympathetic nervous system.

Feel free to try and drop me your comments on the after effects.🤍

Hitting the beach is always a good idea as well but try to avoid the burning noon sun.

Stay safe and cool

#yoga #BodyAyoga #stretchingisalwaysagoodidea #fascialove #heatwaveseason

[meditativeyoga]

Hips Don`t Lie: 5 Yoga Poses You Can`t Deny

One of one of the most requested areas of emphasis in yoga exercise courses is the hips. Notorious for being a window to our emotions, our hips could likewise notify us whether we have actually been sitting as well long or biking as well hard in spin course. There is a wide array of activity in the hip, and also this series will certainly aid open up that ball-and-socket joint up from all instructions, with the objective of relocating kept power upward as well as outside. End with Savasana to take in all the advantages of this deep hip work.

1. Low Crescent Lunge

Sanskrit: Anjaneyasana

Benefits: This low lunge position extends the hip flexors-- the muscle mass team found deep under the hip crease that permits us to raise our legs and also bend at the waist.

Step by Step: From Standing Onward Bend, step the left foot back and also reduced the left knee to the floor. Bend the right (front) knee to a 90-degree angle, lining up the knee over the ankle joint. Inhale to reach the arms overhead with the fingertips extending upwards. Slowly move your look up and remain here for five breaths. Gradually return back to Standing Onward Bend and also repeat with the left leg forward.

2. Goddess pose

Sanskrit: Utkata Konasana

Benefits: This present has an additional name that I directly enjoy: Intense Angle position. As well as of course, this position can really feel incredibly intense, since it enters the internal hips as well as groin, a typical location of tough stress for numerous people.

Step by Step: Start by standing in Mountain position at the top of your floor covering. Step your best foot back regarding 3-4 feet, and turn your torso to the right. Turn both left and also ideal toes external, so you remain in a wide-legged stance with your feet directing out. Bend right into the knees and drop your hips down to knee-height. Prolong your arms to shoulder-height and also bend at the elbows, transforming your fingers up toward the ceiling. Ensure your knees as well as joints are curved at 90-degree angles. Keep here for 10 breaths, breathing deeply. Gradually align your legs as well as step back to standing at the top of your mat.

3. Cow Face pose

Sanskrit: Gomukhasana

Benefits: Gomukhasana is an extreme stretch that targets the outside hip, along with the ankle as well as knee joints. This deep hip stretch has a couple of phases, so there are modifications for different levels. Ease your way right into the pose to find the variant that's ideal for you.

Step by Step: Beginning in a sittinged position with your legs prolonged in front of you. Cross your ideal leg over your left, stacking the knees on top of each other. This is phase one. Slowly fold forward right here and also really feel out your stretch. If you don't really feel much feeling, flex the left knee underneath you. Restack the knees so they are lined up (one on top of the various other), the appropriate foot is outside the left hip, as well as vice versa. Slowly fold ahead here, walking your fingertips out in front of you. Ease right into the stretch using your breath, and as soon as you hit your side, remain for 5 to 10 breaths. Delicately walk your hands back toward your hips till your spine is directly. Unwind the legs and also switch over sides.

4. Reclining Bound Angle

Sanskrit: Supta Baddha Konasana

Benefits: This corrective yoga exercise position stretches the internal thighs and also groin. When first beginning this position, you can place blocks beneath the upper legs to lessen the stretch as well as prevent strain.

Step by Step: Begin seated in Baddha Konasana position with the soles of your feet together and also knees apart, making a ruby shape with your lower body. Gradually lower your pull back into the floor covering. Extend your arms alongside your body as well as transform the hands to face up. Remain right here for as much as a minute, gradually taking a breath deeply in and out through your nose.

5. Half Happy Baby

Sanskrit: Ardha Ananda Balasana

Benefits: This lying position opens up the hips and extends the top of the thighs. It's a terrific means to prepare your body for further hip openers or to make your hips comfy before relocating into Savasana.

Step by Step: Begin existing down on your back. Attract your right knee into your upper body as well as bend the knee to a 90 level angle, so the sole of your right foot deals with up toward the ceiling. Reach your right-hand man toward the best foot, clutching from the beyond the foot, as well as permit your knee to fall towards the floor. Don't pull the leg down but instead, utilize your breath to open the hip joint and relax your body down into the mat. Stay below for 10 breaths, delicately launch the appropriate leg and also button sides.

[rachelmarkhoff]

Some highlights from my vinyasa flow last week || Richmond, Virginia || May, 2018

[getholisticfit-blog]

Why yoga is important for runners? These days many runners include yoga in their training. Ever wondered why so? Many runners go through lots of injuries like back pain, ankle pain etc. This injuries happen due to lack of flexibility, muscular strength or core strength. Yoga helps to tackle all the above problems as yoga can strengthen any muscle which will improve your running performance. Yoga helps to achieve hip stability which is crucial for having a good running form. If you are a runner try this following poses see the benefits of yoga on your running. 1. Downward facing dog (ADHO MUKH SVANASANA) 2. Triangle Pose (TRIKONASA) 3. Standing Forward Fold (UTTANASANA) 4. Tree Pose (VRKSASANA) 5. Reclining Pigeon (SUCIRANDHRASANA) 6. Butterfly Pose (BADDHA KONASANA) 7. Child Pose (BALASANA) 8. Low Lunge (ANJANEYASANA) Let me know in the comments below if you have tried any of the above pose earlier. . . . . . . . . . #runners #yoga #yogapractice #yogaeverydamnday #runnersofinstagram #flexibility #corestrength #coreworkout https://www.instagram.com/p/CE1yNkTlOdX/?igshid=ji6gjgntk0tb

[michellerosado]

Soooo ready for this challenge! ☺️🕉💓🙏🏻 . . @Regrann from @omniyogagirl - Are you a natural backbender, or are forward folds more your thing? 🤔 Work on your flexibility & join us for #BendsAndFolds from Sept 21-30 in a challenge that caters for both! 👍 Yoga is all about balance right? This challenge means you get to play with your strengths & work on your weaknesses. Even out those kinks & get bending & folding with us as we alternate with a backbend & a forward fold each day ❤️ ⭐️ Bending & Folding Hosts: @mylittleyogi @twistedgalpal @omniyogagirl ⭐️ Supportive Sponsors: @slipnsurfskins @goamagicfashion @modernmalas ⭐️ Rules to play along: 1️⃣ Repost this flyer & tag some friends to join in 2️⃣ Follow all the hosts & sponsors & tag them in all of your posts 3️⃣ Make sure your profile is set to public so we can see you! 4️⃣ Use the hashtag #BendsAndFolds - practice safe & support each other in the gallery! ⭐️ Pose list: 1. Uttanasana/Standing forward fold 2. Anuvittasana/Standing backbend 3. Ardha baddha padma paschimottanasana/Seated half lotus foward fold 4. Ustrasana/Camel 5. Parsvottanasana/Pyramid pose 6. Anjaneyasana/Low lunge 7. Urdhva Mukha Paschimottanasana/Upward Facing intense stretch (boat variation) 8. Eka Pada Rajakapotasana/King pigeon 9. Urdhva Prasarita Eka Padasana/Standing splits 10. Urdhva Dhanurasana/Wheel . . . . #yogaaddict #yogafitness #strongnotskinny #myyogalife #yogavibes #yogastrong #yogapractice #yogalife #yogalove #yogaeverydamnday #yogi #feeltheyogahigh #practiceandalliscoming #instayoga #asana #yogaphotography #yogapose #yogagirl #yogisofinstagram #instayoga #yogafit #yogainspiration #inspiredyogis #yogachallenge #igyogachallenge #forwardfold #backbend

[weromonovuniverse-blog]

Are you an athlete? and want to improve your athletic performance? try these yoga asanas.

1.Anjaneyasana (Crescent Lunge) This pose helps in strengthening the lower limbs, Which also includes the quadriceps and glutes, engages the erector spinae muscles along the back. 2.Bridge Pose (Setu Bandhasana) Bridge pose helps in building core and lower body strength, helps in lengthening and strengthening of the spine, The body becomes energetic, and also helps in stimulating the endocrine and nervous systems. 3.Raja Kapotasana (King pigeon pose) It helps to stretch the entire lower body. It relieves back problems, especially sciatica. It also strengthens the back. It helps to add a whole lot of flexibility to the hip area and opens up the hips. It helps to open up the chest and strengthen the groin. 4.Bhujangasana (Cobra Pose) It increases flexibility of your spine, elevates your mood, stimulates your core, and boosts your energy. 5.Bound Angle Pose (Baddha Konsana) Strengthens and imroves flexibility of the inner thighs, knees and groins Helps in preparing the hips and groins for meditative seated poses, the areas where flexibility is required the more.

[yogadaily]

(liked it? Buy Faux Leather Airbrush High-Waist Legging  || Curated with love by yogadaily) 

[purplekittylife]

I swear I want leaning on Paul lol so I did it both ways. #splitsforlove March 7 - March 13 ▪ ▪ ▪ 7 days.. 7 gorgeous poses.. Spirit of love💚.. Splits for love💚.. • • Hosts🍀 @julia_veganlove @tunaapari • • Sponsors🍀 @dragonflybrand  @iamvibes @re3life @shivamalas And @yogisurprise  @nayaswimwear • #splitsforlove • • • 💚 Line up: Day1 baddha konasana Day2 upavistha konasana Day 3 eka pada adho mukha svanasana Day 4 anjaneyasana Day 5 eka pada rajakapotasana Day 6 hanumanasana Day 7 utthita pada sirsasana #yoga #yogaeverydamnday#yoga #tonedgirls #yogapractice #yogi #yogini #yogagirl #yogainspiration #teamnatural #blackgirlmagic #yogaeverydamnday #yogalove #fitspo #fitgirl #fitfam #gymrat #fitness  #yogaeverywhere #style #yogaholic #fitnessaddict #workout

[ipzl]

via EasyHealthTip Easy Health Tip https://ift.tt/2wRP7tY

Losing weight can be really tough. You’re doing everything, but nothing is working. Yoga really does give you a full-body workout even though it looks like you aren’t doing much at all.

Our hectic lifestyle and workloads do not let us live in a healthy way. The craving for junk food and stress filled environment gives us an unhealthy body. Yoga is a great way to lose weight if practised regularly using the right form. Yoga is also one of the most effective workouts for fighting stubborn fat stores. You can use yoga for weight loss.

Here are 10 Yoga Poses you should practice daily to lose weight quickly and easily.

Adho Mukha Svanasana – Downward Facing Dog Pose Adho Mukha Svanasana posture replicates a dog bending forward, hence the name downward facing dog pose. This asana can be practiced by any beginner too and with all its benefits, one should include it as a part of daily yoga practice. It is a standing pose and mild inversion that builds strength while stretching the whole body.

Bhujangasana – Cobra Pose The name comes from the Sanskrit words bhujanga meaning “snake” or “serpent” and asana meaning “posture” or “seat”. From a prone position with palms and legs on the floor, the chest is lifted. Bhujangasana may strengthen the spine, stretch the chest, shoulders, and abdomen, firm the buttocks, and relieve stress and fatigue. Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.

Navasana – Boat Pose One of the most well-known yoga poses for core strength, Boat Pose — Navasana tones the abdominal muscles while strengthening the low back. Its a good pose for developing overall stamina.

Utkatasana – Chair Pose Chair Pose — Utkatasana is a standing yoga posture that tones the entire body, particularly the thighs! The positioning of this asana is just like sitting on a chair except that you need to balance yourself without the use of a chair. This asana increases strength, balance and stability.

Baddha Konasana – Butterfly Pose Badhakonasana is also popularly known as the Butterfly Pose because of the movement of the legs during the posture, giving the appearance of a butterfly flapping its wings. Targeting primarily the legs, it is the perfect antidote to relax and stretch the muscles of the legs. This yoga pose will relax your body, mind and soul that will comfort your tired feet.

Setu Bandhasana – Bridge Pose In sanskrit ‘Bridge’ means ‘Setu’, ‘Bandha’ means ‘Lock’ and ‘Asana’ means ‘Pose’. The poses look like the shape of the bridge, so this pose is called as bridge pose. This rejuvenating backbend will open your chest up and keep your spine flexible. Setu Bandhasana will also help to prepare you for more intense backbends. Basically this pose is effective in relaxing the body and reducing stress.

Ardha Chandrasana – Half Moon Pose The Ardha Chandrasana (Half Moon Pose) is a Standing Pose that targets the legs, buttocks, and hips, and improves balance and strength.

Anjaneyasana – Crescent Lunge Anjaneyasana is a deep lunge. It provides a powerful stretch to the groin, quads, and iliopsoas of the back leg. The front leg receives a different but still deep stretch, along with strength work.

Ardha Pincha Mayurasana – Dolphin Pose Dolphin Pose is very much similar to the Downward Facing Dog Pose, with the forearms lying on the ground instead of your palms. Dolphin requires an open chest, shoulder girdle as well as willing hamstrings. Dolphin pose is one of those Asanas that help you set up your psyche and body for a full reversal. Dolphin Pose calms the brain and helps relieve stress and mild depression. It stretches the shoulders, hamstrings, calves and arches while strengthening the arms and legs.

Virabhadrasana II – Warrior 2 Pose Warrior 2 — Virabhadrasana II is a standing yoga pose named after a mythological Hindu warrior, Virabhadra. A powerful stretch for the legs, groins, and chest, Virabhadrasana II also increases stamina. It helps to relieve backaches, and stimulates healthy digestion. This is a deep hip-opening pose that strengthens the muscles in the thighs and buttocks. It tones the abdomen, ankles, and arches of the feet. source

The post 10 Yoga Poses For Weight Loss – Beginners Guide appeared first on Easy Health Tip.

[meditationklaus]

How to Build a Sequence Around Boat Pose

Navasana or Boat pose is a posture that strengthens the abdominals and hip flexors, and requires deep hip flexion and an openness in the back body. It highlights the relationship the hip flexors have with core strength, and it further encourages bringing space into the length of the spine, particularly through the lumbar region.

To prepare for Navasana, it is helpful to open up the hamstrings and lower back, and create movement around the waist with twists and gentle backbends. The following is a simple sequence of postures that will help you move into Navasana with greater ease and intelligence.

Spend approximately 5 minutes warming up with a few Sun Salutations, or move through Cat-Cows, with any additional variations that feel natural to you.

Padangusthasana or Big Toe Pose

Keep a slight bend through the knees and narrow the space between the chest and thighs. Ground the feet whilst lifting the inner groins. This will help lengthen the hamstrings, while simultaneously bringing a connection between the chest and thighs (required for Boat pose).

Adho Mukha Svanasana or Down Dog

The angle of hip flexion in Downward Dog is relatively the same as it is in Navasana. Another way to look at it is this: Downward Dog is the same shape as Boat pose, except its orientation to the floor is different.

With Downward Dog, however, you can create active lengthening of the hamstrings by firmly pressing back through the top of the thigh bones, and rooting through the inner heels while lifting through the inner groins.

Bhujangasana or Cobra Pose

From prone position, place the hands on either side of the chest, and press into the floor to lift the chest. Come up as high as there is a feeling of space through the lower back. Draw the shoulders back to broaden the chest, and focus on lifting from the sternum. You will lift the sternum similarly in Navasana.

Forearm Plank

From prone position, come into Sphinx pose with the elbows set shoulders-width apart, and below the line of the shoulders. With the feet hips-width apart, curl the toes, straighten the legs, and actively lift the navel and pelvic floor to keep the lower back neutral.

Gaze forward to stay long and neutral through the neck. You’ll recruit both the abdominals and hip flexors to keep the pelvis from sinking towards the floor which will ensure unnecessary strain on the lower back.

Vyaghrasana or Tiger Curl Pose

In Downward Dog, lift the right leg back and up on an inhale, and with the exhale take the knee forward towards the chest and chin. Press firmly through the hands protracting the shoulders, and actively lift the thigh towards the front body. This will strengthen the abdominals and the hip flexors.

Trikonasana or Triangle Pose

From Virabhadrasana II (Warrior II), extend the front knee. Reach forward with the front arm to lengthen the side of the body, and place the hand on the floor, a block, or your shin bone (think of setting the hand at a height that will allow you to comfortably have both shoulders stacking above the front leg).

Ground through the feet and hug them towards each other, as you gently rotate the chest upwards. In addition to lengthening the hamstrings, Triangle pose brings you into a slight twist.

Each of the above postures can be held anywhere between 5 to 10 breaths. Feel free to challenge yourself with longer holds, but strive to create a balance between effort and ease.

Now You’re Ready for Navasana!

Having sufficiently opened up the back body, fired up the core, and moved the spine through extension, flexion, and rotation, you are ready to practice Navasana.

Begin in Dandasana or Staff pose. Bend the knees so the soles are flat on the mat, and your spine is upright. Reach forward through both arms, and begin to lean the upper body back until you feel your abdominals activate to keep the body from falling back. Continue to lift through the sternum so the spine is long. Hold for 5 breaths, and bring the spine forward to neutral to release.

Repeat a second time, with the option to lift the feet to a hover above the floor, or bringing the heels to the height of the knees. You can lift the feet or straighten the legs so long as you don’t compromise the length of the spine. Specifically, if you fully extend the knees but begin to round your lower back, you would better benefit from keeping the knees bent.

Make sure you are not resting on your sacrum, but instead, balancing on the tripod of your sit bones and tailbone. Maintain for 5 breaths, and then release. You can choose to practice a third set, experimenting with different degrees of knee extension as you become stronger in the core and hip flexors, and more open in the back body.

Spend 3-5 minutes cooling down, and include Baddha Konasana, Sleeping Pigeon pose, and Anjaneyasana to release tension through the hip flexors, and add a simple backbend like Cobra or Bridge pose to open up again the whole of the front body.

Image Credit: Aneta Gäb

The post How to Build a Sequence Around Boat Pose appeared first on DOYOUYOGA.COM.

[tomokoyoga]

Last day of #Bends #UrdhvaDhanurasana #wheelpose ・ 🍎Bending & Folding Hosts🍎 @mylittleyogi @twistedgalpal @omniyogagirl • • 🍎Sponsors🍎 @slipinsurfskins @goamagicfashion @modernmalas • • 🍎Pose list🍎 1. Uttanasana/Standing forward fold 2. Anuvittasana/Standing backbend 3. Ardha baddha padma paschimottanasana/Seated half lotus foward fold 4. Ustrasana/Camel 5. Parsvottanasana/Pyramid pose 6. Anjaneyasana/Low lunge 7. Urdhva Mukha Paschimottanasana/Upward Facing intense stretch (boat variation) 8. Eka Pada Rajakapotasana/King pigeon 9. Urdhva Prasarita Eka Padasana/Standing splits 10. Urdhva Dhanurasana/Wheel . . . .. 
#yoga #yogalife #yogalover #yogainstructor #yogapose #yogaeverydamnday #postpartum #personalgrowth #tomokoyoga #diet #minnesotayoga #ヨガ #ヨガポーズ #ヨガチャレンジ #ヨガ講師 #ヨガインストラクター #産後10ヶ月 #産後ダイエット #ダイエット #綺麗になりたいヨガ #体幹 #骨盤矯正 #ミネソタ #デトックス #プライベートヨガ #hapヨガ部

[meditativeyoga]

Deepak Chopra`s Yoga Sequence to Reach Higher Consciousness

Connect to greater consciousness and reach your full possibility with this heart- as well as mind-opening asana as well as pranayama practice.

Tap right into your link with deep space to find countless possibility with this practice made by Sarah Platt-Finger, co-founder of ISHTA Yoga in New york city City as well as Deepak Chopra's yoga educator. The physical positions as well as detoxifying breathing technique can liquify anxiety and align you physically as well as psychologically, leaving you available to experiencing higher awareness, or a sense of inspiration, wonder, pure joy, tranquility, liberation, love, as well as hope. As you exercise, imagine electro-magnetic power relocating through you with each breath. Bear in mind your mind-body link as well as exactly how it permits you to really feel open, extensive, as well as at one with every little thing around you. In each present, assess how you, at your origin, are awareness. Remind yourself:

" I am That, You are That, and All This is That."

8 Positions to Connect to Higher Consciousness

So hum breath

Use this breath to detoxify your body as well as mind as well as locate ideas.

Take a comfy seat-- one that enables you to extend your back. On your inhalations, either gently state aloud or internally recite the mantra so, additionally articulated sah (the audio of pure energy as well as recognition, and of motivation). Feel your spine expand long, the top of your head lift, and also your side ribs broaden. Envision a line of energy ranging from the top of your head to the base of your spine, this is the internal planetary superhighway (also called the brahma nadi) that attaches your greater awareness as well as greater chakras, or power facilities, to your reduced awareness and also reduced chakras. On your exhalations, reverberate the concept hum (the sound of transformation). Pull the low tummy in and also distribute that awareness right into each cell of your body. You can utilize this strategy any type of time you need ideas-- at the grocery store, being in traffic-- or on its own as a reflection. For currently, take 3-5 mins to concentrate on so hum breath, then exercise it in each of the adhering to positions, getting rid of the primary power network along your spinal column and also including awareness.

Low Lunge (Anjaneyasana)

This present opens your front body and uplifts you. Our front bodies connect to our volition, activity into the future, as well as connection to the outdoors. Opening up the heart assists us recognize our link to all things.

From seated, concerned all fours and also tip your best foot between your hands. Breathe in to lift your upper body as well as pile your shoulders over your hips, expanding your arms along with your ears. Ensure your right knee does not removal past your right ankle joint. Assistance your lower back and maintain that clear line of power along your back by engaging your stomach muscles. You can think about brahma nadi as a straw. As quickly as you include a kink, the circulation of water, or prana (life force), is blocked. Keep conscious of your back ribs, too, keeping them lifted. Your back body represents the past and internal recognition. So as you open your heart, find balance between front as well as back, future and past. Keep here for 5-8 so hum breaths, then switch sides.

Downward-Facing Pet Pose (Adho Mukha Svanasana)

This posture opens the backs of your legs, which represent your unconscious mind and stuck sensations as well as patterns. When we harbor stuck emotions, it's difficult to feel connected. Presents that stretch the backs of the legs assist us release things to which we could not be inherently aware we're clinging. Once they're released, we experience ourselves in a more all natural method and also connect to global intelligence and awareness.

Come back to all fours and also spread your fingers vast, rooting thumbs and first fingers into the earth. Press your hips up and also back, locating area in your upper body as well as reconnecting to the line of power along your spine. Lower your heels, without losing size in your spinal column. Hold for 8-10 so hum breaths.

Sidebending Mountain Pose (Parsva Tadasana)

This standing posture frees your breath by opening up the intercostal muscles in between your ribs that broaden as well as agreement with your lungs as you take a breath. The breath is the vehicle for prana, which enlivens us as well as attaches the mind and also body.

Come to standing. Really feel rooted to the planet via your feet. Breathe in to extend your arms up and also bring your hands with each other overhanging. Engage your lower-abdominal muscle mass to support your reduced back, as well as maintain your shoulders unwinded. As you breathe in, raise through the top of your head. Stay based as you lift, to ensure that you can expand without moving outdoors your physical experience. Breathe out to sidebend to your. Take 5 so hum breaths here before breathing in back to facility and breathing out to the opposite side. Take 5 even more so hum breaths.

Extended Triangular Position (Utthita Trikonasana)

Triangle Pose is one more posture that aids you stay grounded while linking to the sky and also past-- to exactly what is vast as well as unbound.

Step your legs 2-3 feet apart, transform your best foot out 90 degrees and also your left foot in somewhat. Inhale to expand your arms bent on your sides. Exhale and reach to the right, lengthening your spinal column before putting your best hand on the flooring or a block under your right shoulder. Reach your left hand skyward. Continue to be conscious of that refined line of energy from the top of your visit the base of your back. Take 8-10 so hum breaths right here. Inhale to find up, pivot your feet, as well as exercise the pose on the other side for the exact same number of breaths. When you're done, discover Tadasana (Hill Pose).

Bow Pose (Dhanurasana)

Opening your chest energetically connects to unblocking your heart charkra-- a bridge that connects matter as well as spirit. When we stabilize the heart chakra, we comprehend the integral connection in between individuals as well as all points. We can see ourselves in others.

Bow Pose enables you to additionally open your front body as well as heart. Hit the deck on your floor covering, bend your knees, as well as reach for your feet or ankles. On an inhalation, lift your torso and head and also push your feet up toward the sky, helping you to lift your breast greater. Hold here for 5 so hum breaths.

Bound Angle Pose (Baddha Konasana)

This position highlights linking to your back body, which also represents your capacity to be reflective. Exercising Baddha Konasana will bring a sense of peaceful and also tranquil, preparing you for your last relaxing pose or reflection. Currently is when transformation truly takes place-- when we start to attach to a subtler world. Helping you sustain those sensations of peace is the hip-opening component of this posture. The hips are the seat of the 2nd chakra, which energetically associates to water, imagination, and emotions.

Take a comfy seat and bring the soles of your feet with each other as close to your groins as feasible. Breathe in to lengthen your spine, exhale to slowly fold onward over your feet. Be mindful of keeping the line of power that runs from the top of your go to the base of your spine. Take 8-10 so hum breaths, lengthening with each inhale as well as trying to relax with each exhale

Reclining Bound Angle Pose (Supta Baddha Konasana)

Connecting with the cosmos is eventually about deep abandonment. As you exist here, see the thoughts that drift through your head. If we are bound by ideas of where we think we ought to be or how we ought to have been, we won't have the ability to feel our genuine selves. To gain access to pure recognition, or our true significance, we have to release all these ideas.

From Bound Angle, exist back on a strengthen or rolled covering. Include extra support under your head and knees if it aids you loosen up. You wish to feel your joints as soft as well as large. Transform your palms up and also close your eyes. Remain in this posture for as long as you have to feel calm.