#propyoga

[practiceyoga-la]

⁣DETAIL + DEPTH | Ustrasana is a logical progression from Supta Virasana. It capitalizes on the work and benefits of the quadriceps stretch, but turns the pose from Supine to "Standing" (on the knees). Ustrasana can be modified in countless ways, and although there are energetic and physical benefits of bringing the hands to the feet, there are even greater benefits of taking the pose to suit one's individual needs. Some options include: curling the toes under for added height for the hands, taking the hands on blocks or chairs, resting the back of the head on the top bar of the chair, pressing the crown of the head into a wall, pressing the thighs forward into a wall, holding a block between the inner thighs, belting the thighs hip-width, to name a few.⁣ ⁣ Next, if appropriate, take the pose into a Ustrasana/Anjaneyasana hybrid to return to the asymmetrical aspect of Hanumanasana. To enter the pose, start with one leg forward and the other leg back (like Anjaneyasana). Rather than going into the thigh stretch, keep the hips elevated by bringing the back knee directly below the hips. Keep the chest open and broad, lift the back foot, and take a hold of the ankle with both hands. With the back toes curled under, inhale, lift the spine; exhale, kick the foot back and down with as much control as possible to lower the foot to the floor. Do not release the grasp. Alternately, reach the hands back and hold the foot. Stay and breathe, then switch sides.⁣ ⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#hanumanasana #splits #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #ustrasana #anjaneyasana #yogaprops #propyoga (at Eagle Rock, Los Angeles) https://www.instagram.com/p/BqxNu9UhmVN/?utm_source=ig_tumblr_share&igshid=5hb6umxptekm

[lakshmiyogini]

Benefits of Wall Yoga

* excellent workout for the legs & abdomen

* leg stretches

* increases blood flow towards the pelvic region & abdomen

* stimulates the digestive system

* tones leg muscles

* improves flexibility around the groins

* improves flexibility & tones hip line

* strengthen the lower back

#propyoga #InternationalYogaDay #yoga #asana #yogapractice #yogainspiration #yogaeverydamnday #KidsYoga #blindfoldchallenge

[practiceyoga-la]

DETAIL + DEPTH | This version of Utkatasana focuses on the side body, and how it relates to gravity. The feet and hands both have more small bones and joints than anywhere else in the body (26 and 54 per appendage, respectively!) This allows for nuanced movement to create balance, stability, and mobility. Because the side body is unlike the hands and feet in that there isn't a network of bones, joints, and muscles designed for sustaining posture on the side, doing so can challenge the balance of front and back bodies in a unique way. This is most obviously felt in Anantasana. Utkatsana on its side, however, has the advantage of pelvic, knee, and dorsi-flexion to prevent the body from falling forward. Take the pose without resting the legs on the floor of the feet on the wall, then it's a different challenge (and a more advanced variation!).⁣⁣ ⁣⁣ To take this version, place the feet on a wall with the body in a relative Utkatasana shape. Because the hips are wider than the width of the feet side by side, place the feet up the wall as if the feet were on the floor, at the center of hip-width. Place a wide block (or two medium blocks if the shoulders are broad) between the hands. With flat fingers, press the hands into the blocks. Stay and breathe.⁣⁣ ⁣⁣ Next, to emphasize side body engagement and length, lift the block and bottom shoulder away from the floor. Move up and down with the breath, and then sustain the lift for a count of 3-10 breaths, depending on individual capacity and comfort (discomfort?). Rest, then switch sides.⁣⁣ ⁣⁣⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#utkatasana #chairpose #fiercepose #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #puppypose #propyourpose #yogaprops #propyoga #wallyoga #sidebody (at Eagle Rock, Los Angeles) https://www.instagram.com/p/BrSsoGzBHhD/?utm_source=ig_tumblr_share&igshid=p41kh4sbgays

[practiceyoga-la]

DETAIL + DEPTH | Next in the sequence toward Utkatasana, we take the pose on the back. What is interesting and challenging about Utkatasana is that it combines both forward fold and backbend aspects: flexion in the pelvis, and spinal extension and shoulder flexion in the upper spine. To do these simultaneously means different parts of the spine are doing different things.⁣ ⁣ To take the pose on the back, place support under the mid/upper thoracic spine, with an even higher support for the head. With the hips down and knees bent, start with the feet flat on the floor. Hold the arms overhead, stay and breathe. (Slide 3)⁣ ⁣ Next continue to approach the final shape of Utkatasana by lifting the feet and pulling the toes up toward the shins. This will engage the hip flexors and tibialis anterior muscles, just as we do in the Standing variation. Optionally, hold a resistance band between the hands and lightly pull the hands apart. Stay and breathe. (Slide 2)⁣ ⁣ Last, place a #coregeousball or a rolled up blanket at the lower abdomen, and pull the legs into the belly. Drop the heels lower than hips, but continue to lift the toes up into the shins. This final supine pose resembles Standing Utkatasana with emphasis on backbending in the upper thoracic. Stay and breathe, then rest.⁣ ⁣⁣⁣⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#utkatasana #chairpose #fiercepose #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #bridgepose #propyourpose #yogaprops #propyoga #wallyoga #sidebody (at Highland Park, Los Angeles) https://www.instagram.com/p/BrVRuALhWfY/?utm_source=ig_tumblr_share&igshid=3r7in1a9v9x0

[practiceyoga-la]

View this post on Instagram

A post shared by Ellen Huang (@ellen.yoga)

DETAIL + DEPTH | This final sequence addresses both hip extension and flexion in preparation for Hanumanasana. I use two blocks for the hands (which can be turned on any of its three heights as needed), a blanket for the back knee for extra comfort and support, and a wall (or blocks) for the back foot. The back foot pressing into the wall helps to drive the hip of the same side forward, which is beneficial as limited hip extension will open the hip to the side and produce external rotation of the leg. If you do have the range of motion to come into full Hanumanasana, keeping the back toes curled under and heel high becomes a disadvantage, as it prohibits the thigh from fully extending down into the ground.⁣ ⁣ The sequence is as follows:⁣ Anjaneyasana - Kick/release back foot into wall, repeat⁣ Lengthen stance and step front foot forward ⁣ Lift back foot to engage hamstrings, repeat⁣ Lift and lower back knee with as little help from the hands as possible, repeat⁣ Slide front foot forward more, dorsiflex foot, and straighten front leg - Flex and lift the spine, repeat⁣ Slide front foot forward more - Flex and point foot, repeat⁣ Slide foot forward even more to approach full Hanumansana - Internally rotate back leg by manually pulling up on tail of yoga belt tied around root of thigh⁣ ⁣ Stay and breathe, then switch sides.⁣ ⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#hanumanasana #splits #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #yogaprops #propyoga #wallyoga (at Eagle Rock, Los Angeles) https://www.instagram.com/p/Bq-HD7_hJp7/?utm_source=ig_tumblr_share&igshid=10tthou5vs25f

[practiceyoga-la]

DETAIL + DEPTH | This is the final pose for this week's sequence toward Hanumanasana. This has been a challenging pose for me for a number of years now, and I rarely find myself practicing it on my accord. But recently I found myself wanting to take the pose, and then everyday for a week straight I kept practicing it. It became an easy place for me to assess my physical and mental state, which I hardly need to remind you, is changing on a day to day, moment to moment basis. This is why mindfulness is so necessary to the practice. Without these tools of concentration, attention, and observation, the ego relies on memories of past achievements and failures, and creates expectations of what should be. This is harmful to our bodies and our hearts. Practicing presence means we must let go of these elaboartions. ⁣ ⁣ I cannot tell you which meditative practice you need now, but I want to share mine, which has helped alter my mental state and relieve my postpartum anxiety and insomnia. It comes from Thich Nhat Hanh, and goes like this:⁣ ⁣ Inhale, I am aware of my body. ⁣ Exhale, I am aware of my body. ⁣ Inhale, I smile to my body.⁣ Exhale, I smile to my body.⁣ ⁣ If you are a normal human, Hanumanasana will be challenging and uncomfortable. Your ability to achieve the full physical posture does not reflect higher realizations of wisdom or the capacity to love and be open. So let go let go let go, and be fully in the breath. Stay and breathe, then switch sides.⁣ ⁣⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#hanumanasana #splits #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #yogaprops #propyoga (at Los Angeles, California) https://www.instagram.com/p/BrDUwIlh4yn/?utm_source=ig_tumblr_share&igshid=2wqla4lrrh7h

[practiceyoga-la]

View this post on Instagram

A post shared by Ellen Huang (@ellen.yoga)

DETAIL + DEPTH | From the same setup in the previous pose, stay in a squat with the hands on the ground. Working asymmetrically, bend one knee and kick the leg back. Repeat for a set of 5-15, then hold the posture and breathe. Switch sides. To intensify the work, lower the hips more and place the hands on the hips, or even reach thenm straight ahead. So much fun, and so effective!⁣ ⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣© 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#utkatasana #chairpose #fiercepose #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #propyourpose #yogaprops #propyoga #yogawithresistancebands #resistancebands #squats #uppertrike (at Highland Park, Los Angeles) https://www.instagram.com/p/Brp4Vqgh5sy/?utm_source=ig_tumblr_share&igshid=6964iwojw81q

[practiceyoga-la]

View this post on Instagram

A post shared by Ellen Huang (@ellen.yoga)

⁣DETAIL + DEPTH | This is a Standing Pose Sequence in preparation for Hanumanasana. I give it after a simple (but extremely hard!) leg and balancing sequence, Supta Virasana repose to open the chest and thighs, and Camel and Asymmetrical Camel for more backbending prep. This Standing Pose sequence at the wall is as follows:⁣⁣ ⁣⁣ •Uttanasana⁣⁣ •Thigh Stretch, part 1, at the Wall with the toes curled onto the wall, hip pushing toward the heel. Balance the pelvis from front to back and lift the thigh toward the abdomen.⁣⁣ •Thigh Stretch, part 2, using PNF stretching technique a la @alisonwestyoga . Push the foot into the wall, then relax and release into the stretch. Repeat 3-8 times as necessary, then hold and lift the arms.⁣⁣ •Warrior 3 with the back foot against the wall⁣⁣ •Ardha Chandrasana⁣⁣ •Ardha Chandra Chopasaana Prep, with heel against hip. Just as in Thigh Stretch, part 1, balance the pelvis from front to back and imagine lifting the thigh into the abdomen. Squeeze the top thigh down as even as the knee reaches back.⁣⁣ •Natarajasana. Continue holding the foot from Chopasana and turn the hip down for this challenging balancing transition. ⁣⁣ •Chopasana - Full. Kick the foot into the hand. Allow the hips to come forward as spinal extension progresses. ⁣⁣ •Ardha Chandrasana⁣⁣ •Warrior 3⁣⁣ •Uttanasana ⁣⁣ ⁣ (Switch Sides)⁣⁣ ⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#hanumanasana #splits #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #halfmoon #thighstretch #warrior3 #chopasana #yogaprops #propyoga #wallyoga (at Eagle Rock, Los Angeles) https://www.instagram.com/p/Bq7h3z0h_qW/?utm_source=ig_tumblr_share&igshid=fmumfaten7fh

[practiceyoga-la]

DETAIL + DEPTH | This next pose uses two yoga chairs and requires an intense squat on the chair seat. Depending on body proportions and range of motion, this pose may or may not be possible.⁣ ⁣ It is a supported backbend and remains in the same vein of pelvic flexion/thoracic extension as the peak pose Utkatasana. It is also Malasana as a Backbend rather than a deep Forward Fold. The top bar of the chair can be used as a lever to reach the chest up and back. To adjust the backbend, lift the hips away from the heels. This can also ease the stretch at the lower calves and achilles. ⁣ ⁣ Playing with poses in varying relationships to gravity can teach us different aspects of a pose and give us the opportunity to intentionally strengthen or relax a specific area of the body. Adding props will offer similar benefits by providing feedback, support, and resistance. For me, in everyday practice, asanas are an entryway to bringing my attention to my breath, being in my body, and reducing harmful stress (aka intentionally activating my parasympathetic nervous system). In times of deep spiritual work, it is a way for me to manipulate my energetic body and eliminate obstacles to compassion and wisdom. ⁣ ⁣ While the pursuit of an asana, or even understanding its physical form, is itself not a yogic endeavor, for some it can be a way to access the path of yoga. Ultimately, by keeping our intentions pure (free from ego satisfaction), we plant seeds for healing. When our aim is to achieve something, even if we may notice physical and mental benefits from it along the way, we are still reinforcing our ego mind. Have you ever practiced free of desire? The desire to feel good or be healthy or increase functional range of motion? Have you ever just stayed and breathed?⁣ ⁣ ⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣© 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#utkatasana #chairpose #fiercepose #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #chairyoga #propyourpose #yogaprops #propyoga #yogachair #chairyoga (at Highland Park, Los Angeles) https://www.instagram.com/p/BrkwT28BWFu/?utm_source=ig_tumblr_share&igshid=1sxvc2cprltlg

[practiceyoga-la]

DETAIL + DEPTH | Dhanurasana in preparation for Parsva Dhanurasana . The ability to take Bow Pose is necessary for Side Bow Pose. For those with bony hips, take a wide folded blanket under the belly. Start in a prone position and lengthen the legs, one at a time, to "flatten" the groins to the floor. Do not achieve this action by simply pushing the groins into the floor, which could cause pain in the tailbone or low back as it does increase the backbend. Instead, imagine lengthening the thighs down and back, as if ironing a wrinkle out of a shirt. . Reach the hands back with the palms facing in. Straighten the arms. Bend the legs and take a hold of both ankles at the same time. Enter this symmetrical pose symmetrically, rather than habitually favoring the clasp of one ankle, then the other. . Before lifting into the pose, draw the tailbone down and lift the side navel. Lift the side chest and draw the inner shoulder blades toward the spine. Inhale, kick the legs into the hands. Use the strength of the legs to widen the chest. Continue to breathe through the nose. With the following inhale, use the hands to lift the legs. Reach up through the chest. Stay and breathe, then rest. . © 2018 Ellen Huang Saltarelli . . . . . . #detailanddepth #alignmentyoga #yogaalignment #Yoga #yogavideo #iyengaryoga #yogaprops #dhanurasana #bowpose #yogapractice #yogaeverydamnday #practiceandalliscoming #yogavideo #postpartumyoga #propyoga #yogamom #postpartumfitness #yogaforeverybody (at Costa Mesa, California)

[practiceyoga-la]

DETAIL + DEPTH | The Dreaded Thigh Stretch This one is painful but good. I hate it, but I love it. Definitely worth your time if you are someone who sits, stands, drives, walks, runs, bikes, or nurses a baby. Backbends such as this, which open the groins and front of the thighs, do not occur in normal, daily life (if you think of how or when adult human beings do this, I owe you a really nice Savasana adjustment if you’re ever in my class!). . Put the body into unfamiliar and sometimes uncomfortable shapes to maintain agility and flexibility of the mind. . To take this pose: . 1. Place the top of the foot on the seat of a chair. For comfort and protection, place the top of the thigh (do not be mistaken! It is NOT the kneecap!) on a cushion of support. One of my favorite props for this purpose is this handy, firm cushion from @halfmoon_yoga. With the front knee bent and hands on blocks, curl the toes of the back foot into the chair seat. Spread the toes. Lengthen the tailbone down toward the floor, and gently lift the sides of the pubic bone. One side will lift “faster” or more easily than the second side. Is it the side of the front or back leg? Press the fingertips down, lift the side chest, and lengthen from base of spine to crown of head. Relax the eyes, tongue, and jaw. Stay and breathe. . 2. To increase the thigh stretch, slide the bottom knee back toward the chair. If the shin is long in relation to the chair, more cushioning may be needed on the chair seat. Lift the hips up and back, and take the hands behind the hips to the chair seat or side bars of the chair. The pelvis WILL tilt anteriorly toward the floor, since this is a backbend, but energetically resist by lifting the thigh of the back leg. Breathe evenly. . . . . . #detailanddepth #alignmentyoga #yogaalignment #Yoga #iyengaryoga #yogaprops #yogachair #chairyoga #yogapractice #yogaeverydamnday #practiceandalliscoming #yogavideo #postpartumyoga #backbends #propyoga #yogamom #postpartumfitness #yogaforeverybody (at Fashion Island)

[practiceyoga-la]

View this post on Instagram

A post shared by Ellen Huang (@ellen.yoga)

DETAIL + DEPTH | The final pose is Parsva Dhanurasana, with both entry into and exit out of the pose shown in this video. . Those new to this pose can find it challenging to roll side to side without the help of the hands. The previous "Rock N Roll" video should provide the foundation for using the intrinsic muscles of the pelvis, abdomen, and spine to roll from side to side. While it may be more difficulty to repeat Rock N Roll while in a challenging backbend (if you're like me, abdominal backbends are always a ticking time bomb), the asymmetrical use of the legs and arms will help the body find the momentum to roll from belly to side body to belly. Notice if one side is easier, and feel your way into where the body holds or underworks that makes it so. . To take the pose: . 1. Begin in Dhanurasana (instructions in previous post). Inhale, kick the legs back and lift the chest. Exhale, lean to the right by lifting the left leg faster than the right. Coordinate the asymmetrical lift of the legs with the roll to the right side. Continue to kick back with both legs, particularly the bottom leg, which can be where the body "loses" the backbend in this awkward, sideways pose. Draw the top shoulder back and look up. Stay and breathe. . 2. To return to center, lift the bottom leg (right leg) faster than the second leg as the body leans to the left. Return to the abdomen. Take one inhalation to reestablish Bow Pose. Relax the eyes and look up. . 3. With an exhale, lean to the left. Repeat instructions in Step 1, for second side. Stay and breathe, then return to center. . © 2018 Ellen Huang Saltarelli . . . . . . #detailanddepth #alignmentyoga #yogaalignment #Yoga #yogavideo #iyengaryoga #yogaprops #dhanurasana #bowpose #parsvadhanurasana #sidebow #yogapractice #yogaeverydamnday #practiceandalliscoming #yogavideo #postpartumyoga #propyoga #yogamom #postpartumfitness #yogaforeverybody @hydeyoga (at Newport Back Bay)

[practiceyoga-la]

DETAIL + DEPTH | Crescent Lunge with a Strap (+ some key differences between Crescent and Warrior 1) . Are you East Coast or West Coast? Do you call this pose High Lunge or Crescent Lunge? Whatever you do, please don’t call it Warrior 1! 🤭 . This pose is taught all the time in Vinyasa classes, and can be considered a variation of Warrior 1. Does lifting the back heel make it easier to square the hips? Yes. Does it reduce the front thigh and calf stretch of the back leg? Yes. This is why it's a great introductory pose to Warrior 1. It's also much safer to transition into Warrior 2 from Crescent Lunge than from Warrior 1, depending on how wide (side to side, not front to back) the feet are set apart on Crescent Lunge. (In fact, transitioning from Warrior 1 to Warrior 2 WITHOUT changing the feet can compromise the knees and/or push the back groin forward. For these reasons, I encourage Vinyasa teachers to take the ever so convenient transition of W1 to W2 out of your syllabus! 🙏🏼) . To work internal rotation of the back leg and help access the lift of the chest through the arms, use a strap around the back thigh, holding onto the tail of the strap with straight arms. Tighten the strap as close to the crease of the buttock as comfortably possible, and make sure that the tail of the belt pulls the inner thigh up toward the ceiling rather down toward the floor. Strengthen the front inner thigh as you bring the knee over the ankle. Lift the abdomen, and descend the top rim of the sacrum. Straighten the back leg and push out through a tall, lifted back heel. Lift the side bodies and look up. Stay and breathe, then switch sides. . . . . . . #detailanddepth #alignmentyoga #yogaalignment #Yoga #iyengaryoga #yogaprops #yogastrap #crescentlunge #highlunge #warrior1 #yogapractice #yogaeverydamnday #practiceandalliscoming #yogavideo #postpartumyoga #backbends #propyoga #yogamom #postpartumfitness #yogaforeverybody (at Newport Beach, California)

[practiceyoga-la]

DETAIL + DEPTH | Parsva Dhanurasana has two main components, which is conveniently expressed in its namesake, "Side Bow Pose." The first part is Dhanurasana | Bow Pose. Bow Pose is an abdominal backbend with all the usual backbending attributes: spinal and hip extension, chest opening, and back body strengthening (Not focusing on back body strengthening in this series, check last series for lots of videos on this). The second consists of side body, to be explored after basic backbending shape is established. . This first backbending series can be used as a prep for any backbend. Take note! . CHEST OPENING . 1. Place a block across the mid-thoracic under the chest. Take a second block under the head. Strap the elbows and reach the arms overhead. No need to take the hands to the floor. If the shoulders or elbows hurt, lift the hands higher, and rest them on a bolster or stack of blankets for support. Straighten the legs and open the chest. Stay and breathe. . 2. Same, but remove the block from under the head, if appropriate. If not appropriate, skip. . GROIN AND FRONT THIGH OPENING . 3. Take Chatush Padasana with a tall block under the sacrum and a strap at the front of the shins. Pull on strap to lift chest. Relax the groins. . 4. Same, but lift the hips off the block. Rotate the upper arms out and down. Widen the chest. Breathe. . 5. Place a strap around the upper heels and straighten the legs. It's awkward to do this, but possible. Once the strap is in the optimal place, lift the kneecaps, pull on the straps, and broaden the chest. Turn the arms from the inside out as the armpit chest (so Iyengar...) lifts and expands. Stay and breathe. . . . . #detailanddepth #alignmentyoga #yogaalignment #Yoga #yogaprops #yogawall #yogapractice #yogaeverydamnday #practiceandalliscoming #iyengaryoga #yogavideo #postpartumyoga #chatushpadasana #bridgepose #propyoga # #bridgepose #yogamom #postpartumfitness #yogaforeverybody (at Newport Back Bay)