tag:blogger.com,1999:blog-37485477770253009712024-03-18T20:33:20.426-07:00Yoga HumanYoga Human: A yoga blog for everyBODY. :)Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.comBlogger19125tag:blogger.com,1999:blog-3748547777025300971.post-24737881949969539442015-10-19T11:30:00.000-07:002015-10-19T11:30:37.582-07:00Yoga for Runners<div dir="ltr" style="text-align: left;" trbidi="on">
This article was first published in the <a href="http://mag.activewearusa.com/6-yoga-poses-runners/" target="_blank">magazine at activewearusa.com</a><br />
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Recently I have added sprint training to my workout
regimen.<span style="mso-spacerun: yes;"> </span>I am strongly attracted to the
dynamic, all-out bursts of energy followed by short periods of rest. Sprinting
requires careful warm-up to help prevent injury, and the following is my
favorite sequence of yoga postures to warm up for running.<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 16.0pt;">Supine Big Toe Balance with PNF technique (</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Supta
Padangusthasana)</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16.0pt;"><o:p></o:p></span></b></div>
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PNF (Proprioceptive Neuromuscular Facilitation) technique
helps to release the hamstrings by first engaging them, then relaxing into the
stretch.<span style="mso-spacerun: yes;"> </span>Be gentle with this, do not
force any stretch, as we are using this as a warmup.</div>
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<b style="mso-bidi-font-weight: normal;">To get into the
posture:</b> Lie on your back with both feet on the floor and knees in the air.
Extend your right leg straight up from the hip, and loop a yoga strap around
the ball of your right foot. Then, extend your left leg straight forward from
the hip and press it down into the floor while keeping the right leg in place. <o:p></o:p></div>
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To add the PNF, press the right leg in a forward direction,
like you are trying to bring the leg down to the floor, but resist with the
strap so your leg doesn’t actually move toward the floor.<span style="mso-spacerun: yes;"> </span>Hold the press for 5-10 seconds, then release
the press and gently draw the leg closer to your torso to increase the stretch
and hold for 3-5 deep breaths.<span style="mso-spacerun: yes;"> </span>Do this
three times.<o:p></o:p></div>
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After the PNF, bring the right directly on top of the hip,
then move the leg to your right about 12 inches; if the leg were a clock, you
would be moving toward 1 o’clock.<span style="mso-spacerun: yes;"> </span>Then
draw the leg into the stretch again, this time targeting the inner part of the
hamstring, and hold for 3-5 deep breaths.<o:p></o:p></div>
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Bring the right leg back to center, then toward the inside
so it hovers above your left hip bone, or 11 o’clock.<span style="mso-spacerun: yes;"> </span>Draw the leg into the stretch again,
releasing the outer hamstring and possibly the IT band.<span style="mso-spacerun: yes;"> </span>Hold for 3-5 deep breaths.<o:p></o:p></div>
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Repeat the sequence on the left leg.<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 16.0pt;">Bound Angle Pose (Baddka Konasana)<o:p></o:p></span></b></div>
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A nice release for the groins, this stretch is especially
good if you tend to run with knees turned in or run mostly on the inside arches
of your feet.</div>
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<b style="mso-bidi-font-weight: normal;">To get into the
posture:</b> Sit on the floor, or on a blanket(s) if your hips or groins are
tight. Bring the soles of your feet together as close to your pelvis as you can
get comfortably.<span style="mso-spacerun: yes;"> </span>Gently engage the outer
hip muscles to press the knees down toward the floor.<span style="mso-spacerun: yes;"> </span>If you are already feeling a deep stretch,
stay upright.<span style="mso-spacerun: yes;"> </span>If you would like more,
fold forward toward the floor, making sure the fold starts from the hip
creases, rather than rounding the back. You can rest your head on a yoga block.<span style="mso-spacerun: yes;"> </span>Hold for 5-10 deep breaths.<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 16.0pt;">“Choose Your Own Adventure” postures<span style="mso-spacerun: yes;"> </span></span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: Wingdings; font-size: 16.0pt; mso-ascii-font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Cambria; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">J</span></span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16.0pt;"><o:p></o:p></span></b></div>
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The next two postures can help counteract habits of turning
in or turning out while running.<span style="mso-spacerun: yes;"> </span>If you
tend to “duck footed” or roll to the outsides of your feet, try Virasana to
encourage more internal rotation of your thighbones.<span style="mso-spacerun: yes;"> </span>If you tend to run “knock kneed” or roll in
toward the arches of your feet, try Ankle to Knee to encourage external
rotation of the thighbones.<span style="mso-spacerun: yes;"> </span>Or do both
postures, but spend more time in the one that counteracts your natural
tendency.<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 16.0pt;">Ankle to knee (Agnistambhasana)<o:p></o:p></span></b></div>
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This posture stretches deep muscles of the hips and
encourages external rotation of the thighbones.<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">To get into the
posture:</b> sit on the floor, and bring your left shin parallel to the short
edge of your mat, then stack the right shin on top of it, placing the right
heel at the outside edge of your left knee.<span style="mso-spacerun: yes;">
</span>If your hips resist this position, try sitting on a blanket or
block.<span style="mso-spacerun: yes;"> </span>If your left knee is off the
floor, be sure to support it with a blanket or block.<span style="mso-spacerun: yes;"> </span>If you are feeling a deep stretch staying
upright, stay upright.<span style="mso-spacerun: yes;"> </span>If you would like
more of a stretch, fold forward toward the floor, making sure to fold from the
hip creases rather than the low back.<span style="mso-spacerun: yes;">
</span>There should be no pain or discomfort in the knees; if you feel pain in
the knees, try just doing one leg at a time as pictured below.<span style="mso-spacerun: yes;"> </span>Stay for 5-10 deep breaths, then repeat with
the left leg on top.<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 16.0pt;">Hero’s Pose (Virasana)<o:p></o:p></span></b></div>
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This posture encourages internal rotation of the thighbones,
and it also stretches the quadriceps, knees and ankles.<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">To get into the posture:</b>
From hands and knees, bring your knees together and your feet just wide enough
apart that you can sit between them.<span style="mso-spacerun: yes;"> </span>If
you are not able to sit all the way down on the floor, sit on a blanket or
block.<span style="mso-spacerun: yes;"> </span>Make sure the feet point straight
behind you and the foot is in the same line as the shin, rather than feet
pointing out to the sides.<span style="mso-spacerun: yes;"> </span>There should
be no pain in the knees or ankles; sit on more props (i.e. two blocks) to
release pain in the knees, and place a rolled up towel under your ankles to relieve
strain in the ankles.<span style="mso-spacerun: yes;"> </span>Stay for 5-10 deep
breaths.<o:p></o:p></div>
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<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 16.0pt;">Dancer Modification (Natarajasana)<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Stretching the quadriceps before running can help keep the
knees safe as you run.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">To get into the
posture:</b> Stand with your feet hipbone width apart. Bend your right knee,
bringing the heel toward your bum, and grab the foot with your right hand or
both hands to pull it close to your bum, which keeping your low back long
rather than arched.<span style="mso-spacerun: yes;"> </span>Keep your right knee
in line with your left, and imagine lengthening the right thighbone straight
down toward the floor.<span style="mso-spacerun: yes;"> </span>Hold for 5-10
deep breaths, then repeat with the left leg.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8jweEV_AVzAz1DiwyiCH-JNHxSJd1AmLOQfFzbFpe7hMB8G6g57PVqV_sqpLmGozdKqPjuhE2E-C8afvui7L6wVYxcWgIR-ffytyqEh3hQT6wSCx0yw0PG3Yan-w5rNi3lkts1yVYsybu/s1600/14+dancer+pose.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8jweEV_AVzAz1DiwyiCH-JNHxSJd1AmLOQfFzbFpe7hMB8G6g57PVqV_sqpLmGozdKqPjuhE2E-C8afvui7L6wVYxcWgIR-ffytyqEh3hQT6wSCx0yw0PG3Yan-w5rNi3lkts1yVYsybu/s400/14+dancer+pose.jpg" width="316" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 16.0pt;">Crescent Lunge (Anjaneyasana)<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Running can create tightness in the hip flexors, and this
posture helps release the hip flexors and lengthen your stride.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">To get into the
posture:</b> stand with your feet hipbone width apart. Step your left foot back
to a lunge position; this can be a shallow or deep lunge depending on your hip
flexibility. Make sure your right knee stays directly on top of your right
ankle, and try to stack the left heel on top of the ball of the foot.<span style="mso-spacerun: yes;"> </span>Draw your belly button in and up to support
the low back, and lengthen your tailbone down toward the floor.<span style="mso-spacerun: yes;"> </span>On an inhale, raise your arms to the sky, and
take 5-10 deep breaths into the lengthening sensation in the front of your left
hip, then repeat with the left leg forward.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
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Happy running!<span style="mso-spacerun: yes;"> </span><span style="font-family: Wingdings; mso-ascii-font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Cambria; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">J</span></span><o:p></o:p></div>
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Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com1tag:blogger.com,1999:blog-3748547777025300971.post-34794063643618341752015-07-28T08:46:00.001-07:002015-07-28T08:48:28.318-07:00Posture of the Week: Crescent Lunge/High Lunge/Alanasana<div dir="ltr" style="text-align: left;" trbidi="on">
Crescent lunge/high lunge is a nice way to build strength and stability in the legs, and it is also a nice opening for the hip flexors - try it as a break from your workday if you have a sedentary job. Even though two feet are on the floor, the large distance between them can make this a challenging posture for balance. Feel free to stand close to a wall or chair to hold on to if you need help with balance. If you'd like a warmup posture, <a href="http://www.yogahuman.blogspot.com/2015/07/posture-of-week-boxy-lungeanjaneyasana.html" target="_blank">check out last week's posture of the week: Boxy Lunge<b>!</b></a><b> </b><br />
<span style="font-size: x-large;"><br /></span>
<span style="font-size: x-large;">Crescent Lunge/High Lunge/Alanasana</span><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvX8B1MeCIMVejOOPDLLocMCzlpFFvDg2VoPEg8FQHqceT20aXy2YqGjktcazyhrubZekFfmPODHrcrGuC1jmhHSsQJj1v9r4cPP6TPX1ZLGcDXbR8-wS-3nE513WC9NDLRxS1tLmtYcRF/s1600/19+arms+up.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvX8B1MeCIMVejOOPDLLocMCzlpFFvDg2VoPEg8FQHqceT20aXy2YqGjktcazyhrubZekFfmPODHrcrGuC1jmhHSsQJj1v9r4cPP6TPX1ZLGcDXbR8-wS-3nE513WC9NDLRxS1tLmtYcRF/s400/19+arms+up.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Crescent lunge.</td></tr>
</tbody></table>
<b>To get into the posture:</b><br />
<br />
Stand with your feet hip bone width (about 2 fist widths) apart at the front of your mat. Step your left foot straight back a little more than one of your leg lengths, making sure the feet stay hip bone width apart side to side. You can adjust the lunge to shallower or deeper front to back, depending on your strength and flexibility. Make sure whatever depth you choose, your right knee is directly on top of your right ankle rather than in front of it.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4PGmiznkpXADazsd9xJrBds-2pIUSLXY191kRu8ayZ8aTjZ9Qb08FmjUbmVWWfsGxwhGoxErJM_Pxszyvef0Xn0PZkdXferwTy-BOiJaCDMLhlubYgZby6D7hs9OMFQRfqsUci4iqMtyg/s1600/1+measure+2+fist+widths.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4PGmiznkpXADazsd9xJrBds-2pIUSLXY191kRu8ayZ8aTjZ9Qb08FmjUbmVWWfsGxwhGoxErJM_Pxszyvef0Xn0PZkdXferwTy-BOiJaCDMLhlubYgZby6D7hs9OMFQRfqsUci4iqMtyg/s400/1+measure+2+fist+widths.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stand with feet hip bone width apart. You can measure hip bone width by two<br />
of your own fist widths as pictured above.</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br />
<b>Refining the posture:</b> <br />
<br />
Adjust your spacing front to back so that your right knee is directly on top of your right ankle. If the knee presses forward of the ankle joint, the knee isn't happy. Also make sure your lunge isn't so wide that you are unable to bring your knee on top of your ankle! You can have as shallow or deep a lunge as you like, provided the right knee is on top of the ankle, AND the right hip doesn't go lower than the right knee. In other words, the right thighbone doesn't want to go farther down than parallel to the floor.<br />
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoVuD3M8G6AXxd70zpP5tuK74UYJXHaUjpBsodInqTQkFWEJ-jTt_z57tu7g6chHdKPR878aqsw6t5VCmuQTneWLiNvIgvxc1TGAGmGS1vYMEVqJnrdIYzbx8FNlYUnl0SkFazV_8BkDs5/s1600/2+knee+too+far+forward.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoVuD3M8G6AXxd70zpP5tuK74UYJXHaUjpBsodInqTQkFWEJ-jTt_z57tu7g6chHdKPR878aqsw6t5VCmuQTneWLiNvIgvxc1TGAGmGS1vYMEVqJnrdIYzbx8FNlYUnl0SkFazV_8BkDs5/s400/2+knee+too+far+forward.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Make sure your front knee isn't forward of the ankle joint as pictured above...</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkD3e7rbX6X_ocBO2NKddEiDRbVi1SWoqXZ1b0Kzx9uvGSBIma3tLFV7H99u9zljYNR-ezjmhyphenhyphena1uqZi_I22GT1ZWdT8FU3IZCOlPu-NZnHlGtcM2Ypzi59eX60CCQ6NGyaFJvGBY5CXkX/s1600/3+knee+too+far+back+too+wide.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkD3e7rbX6X_ocBO2NKddEiDRbVi1SWoqXZ1b0Kzx9uvGSBIma3tLFV7H99u9zljYNR-ezjmhyphenhyphena1uqZi_I22GT1ZWdT8FU3IZCOlPu-NZnHlGtcM2Ypzi59eX60CCQ6NGyaFJvGBY5CXkX/s400/3+knee+too+far+back+too+wide.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...and also make sure your lunge isn't so wide you are unable to put your<br />
front knee on top of your ankle joint, as above.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirici3VkONamDAiWGYu-QGzTe8jyThox2_cvVaAoEDb_TRMc4Q0CQDOBYqWNsfAtsi8jWF-vxeEJTCPKYgNnPRUYnbE5_NV8PlOxsWXS5QCREJ8iEYxjfQyRkPdOCQ7QaU0PDJMAmtvwm0/s1600/4+shallow+lunge.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirici3VkONamDAiWGYu-QGzTe8jyThox2_cvVaAoEDb_TRMc4Q0CQDOBYqWNsfAtsi8jWF-vxeEJTCPKYgNnPRUYnbE5_NV8PlOxsWXS5QCREJ8iEYxjfQyRkPdOCQ7QaU0PDJMAmtvwm0/s400/4+shallow+lunge.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You can have a shallow lunge as pictured above, depending on your strength<br />
and flexibility. A shallow lunge (with knee still directly on top of ankle) is<br />
easier on both strength and flexibility.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjibTuMWgu52CKPpiUi9fdW7o_c_77IU3N-F3srR0apoDlvwnjIsqIDUxRhG24vOFTeQBM5zjcrV7LT-RjuE157oEzyK3w-2g2s-iGLZ6e3VF09tUKjsc5usXF680xoGRjHa9zCsGp06dd4/s1600/5+too+low+lunge.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjibTuMWgu52CKPpiUi9fdW7o_c_77IU3N-F3srR0apoDlvwnjIsqIDUxRhG24vOFTeQBM5zjcrV7LT-RjuE157oEzyK3w-2g2s-iGLZ6e3VF09tUKjsc5usXF680xoGRjHa9zCsGp06dd4/s400/5+too+low+lunge.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Make sure you don't sink your hips lower than your front knee as above.</td></tr>
</tbody></table>
<br />
Make sure your belly isn't pressing forward and your low back collapsing. Try to draw your belly in and up and lengthen the low back. If this is difficult to feel, place one hand on belly and one hand on your sacrum (like we did last week in the <a href="http://www.yogahuman.blogspot.com/2015/07/posture-of-week-boxy-lungeanjaneyasana.html" target="_blank">Boxy Lunge post</a>!), straighten your front knee and press the tailbone down and the belly in and up with the help of your hands, then return your arms to your chosen position.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4l_-2C2bPcqhrIDkp-Q_eQyvfvEPu4mtMRXfssBJr5TXel2QhX4xfFbimkD-MdfaDYPet_vxUhsX0pmowTwzlE6RWW7cwiurDYVv2ixXhth5mxCb_FhjuRPrcB0d_M57XmGHxip4ieptW/s1600/6+collapsed+in+low+back.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4l_-2C2bPcqhrIDkp-Q_eQyvfvEPu4mtMRXfssBJr5TXel2QhX4xfFbimkD-MdfaDYPet_vxUhsX0pmowTwzlE6RWW7cwiurDYVv2ixXhth5mxCb_FhjuRPrcB0d_M57XmGHxip4ieptW/s400/6+collapsed+in+low+back.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Here I am collapsed in my low back, causing it to overarch.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimuORubSVyo2_CBngnnG-utsvohOXKjtD6xrEll7eZOWCk2o_Z6VW40oitT1V4pNAaBpHwlnO4PVZcT9mpbbxhuXedY_s3ZjRzccKPCtyFP3ZtVKBs2JeVlUGaHDKSgaz3Tc7jDcVG6_cs/s1600/7+hand+to+sacrum+hand+to+belly.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimuORubSVyo2_CBngnnG-utsvohOXKjtD6xrEll7eZOWCk2o_Z6VW40oitT1V4pNAaBpHwlnO4PVZcT9mpbbxhuXedY_s3ZjRzccKPCtyFP3ZtVKBs2JeVlUGaHDKSgaz3Tc7jDcVG6_cs/s400/7+hand+to+sacrum+hand+to+belly.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">To help adjust out of a low back collapse, straighten the front knee a bit, <br />
place 1 hand on low back and 1 hand on sacrum, and draw the belly in and<br />
up while sending the tailbone down toward the floor, with the assistance of<br />
your hands.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4_4hGdqYT4SpiK9zzNWJaV0AqSRRDCfP5C4B4xUvjID14WjW52MyicVttjOzdgIikKWBAzBz_RccEKynAlITX8zW2EB2TfAK5dtBeC1-SYnb_AnSfPIOPTMCW4P8RLt8PtCs196Gkf3hM/s1600/11+rebend+knee.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4_4hGdqYT4SpiK9zzNWJaV0AqSRRDCfP5C4B4xUvjID14WjW52MyicVttjOzdgIikKWBAzBz_RccEKynAlITX8zW2EB2TfAK5dtBeC1-SYnb_AnSfPIOPTMCW4P8RLt8PtCs196Gkf3hM/s400/11+rebend+knee.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">After adjusting the position, sink back down into your lunge without<br />
losing the position of the pelvis.</td></tr>
</tbody></table>
<br />
<br />
Adjust the back foot so the heel is stacked right on top of the ball of the foot, rather than pressing behind the ball of the foot. This helps you to balance your weight between your two feet, provides even more length through the front of your hip left hip, and strengthens the back leg.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMNO3NrRemQkvaGUuMKoap5_3RJ4HRn1o1CX7gMyuPqosstKguDHnmxgq-QlWLSN_Q2QAHIXmbylpb9l2PYuqAtH2Z9Kv2HHxbIBDmer3xB9nmnpcGXwgbQcFZzr9rRkBbOugPmXWeV6jf/s1600/8+heel+to+far+back.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMNO3NrRemQkvaGUuMKoap5_3RJ4HRn1o1CX7gMyuPqosstKguDHnmxgq-QlWLSN_Q2QAHIXmbylpb9l2PYuqAtH2Z9Kv2HHxbIBDmer3xB9nmnpcGXwgbQcFZzr9rRkBbOugPmXWeV6jf/s400/8+heel+to+far+back.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Make sure your back heel isn't falling back behind the ball of the foot.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJF-zAl0R7RBSM26pAK9a7988S7sfP_Pm3vhgEUMtjjFvd7oXkq3qZpshd_ZgPXbCtqRpjnaKpjAxny8JdJ8krupHqMDc23u8P2gOD6t3jLAzWJgof4isZnm_SLhkEpI81otl9ks2R1Lpz/s1600/9+heel+on+ball.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJF-zAl0R7RBSM26pAK9a7988S7sfP_Pm3vhgEUMtjjFvd7oXkq3qZpshd_ZgPXbCtqRpjnaKpjAxny8JdJ8krupHqMDc23u8P2gOD6t3jLAzWJgof4isZnm_SLhkEpI81otl9ks2R1Lpz/s400/9+heel+on+ball.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Try to place the back heel directly on top of the ball of the foot and energize<br />
the whole back leg.</td></tr>
</tbody></table>
<br />
Make sure your feet remain hip bone width apart side to side, rather than wider or closer together.<br />
<br />
<b></b><br />
<b></b><br />
<b><span id="goog_734809250"></span></b><b><span id="goog_734809251"></span></b><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1W6_MgjCoWcXxvuSqlhbT1hcN5_hj3eoLFLd4kC0AWAZSUw5Tj0paTNbM0aduwxw4Z_UGrfKHj9IGmZqO7z7falX4TDcFIkhdNLBMxKVm2oFBwdQ1iyj7G3JSEkclR2N4j7AQEjUJuJMq/s1600/12+feet+too+close.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1W6_MgjCoWcXxvuSqlhbT1hcN5_hj3eoLFLd4kC0AWAZSUw5Tj0paTNbM0aduwxw4Z_UGrfKHj9IGmZqO7z7falX4TDcFIkhdNLBMxKVm2oFBwdQ1iyj7G3JSEkclR2N4j7AQEjUJuJMq/s400/12+feet+too+close.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Viewed from the front, you can see my feet aren't hip bone width apart;<br />
they are too close together, creating a "tightrope" effect.</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdTrpZw7rZIRp_-vWslGhVra8cWuncItUzlcaQnXidYonhGPZdqauMep71ugwVNtWgATbxNOfz3Re4GOTozkTTLuvSLpcXOopbkId6rW-7zzUY03RXgEdOorEpOfA3DNIGiBvo1Ea8HBv-/s1600/13+feet+too+far.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdTrpZw7rZIRp_-vWslGhVra8cWuncItUzlcaQnXidYonhGPZdqauMep71ugwVNtWgATbxNOfz3Re4GOTozkTTLuvSLpcXOopbkId6rW-7zzUY03RXgEdOorEpOfA3DNIGiBvo1Ea8HBv-/s400/13+feet+too+far.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And here my feet are farther apart than hip bone width.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRAvZHuRdTISAfh7JheD5lvKGTRTwCeyWIbDM6K0rLkiOgopyjwomG4hrPtd-nZx4yZJBFGanb4qkiW3OltKWaG8bAeBwTn_4sAHStZdbTDw3glKO50fEr18Z6sedvmH6unXCOznrxvFtU/s1600/14+feet+hip+bone+width.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRAvZHuRdTISAfh7JheD5lvKGTRTwCeyWIbDM6K0rLkiOgopyjwomG4hrPtd-nZx4yZJBFGanb4qkiW3OltKWaG8bAeBwTn_4sAHStZdbTDw3glKO50fEr18Z6sedvmH6unXCOznrxvFtU/s400/14+feet+hip+bone+width.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Try to place the feet at hip bone width apart as above.</td></tr>
</tbody></table>
<br />
Make sure your shoulders are stacked right on top of your hips, rather than leaning forward or back.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhII4Lk9FWM0sdFez54JCumZnhnSTmeQlDyvFYuscgeRDzCCID4-mxKHiO3nM0lviIZZBVodp6TMrqU9q6je5qIN8gYuWtKlIjJFu1a3nxPsxr-kntfWeQeYmOxObQqWe2vzE92penLqg1M/s1600/15+leaning+forward.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhII4Lk9FWM0sdFez54JCumZnhnSTmeQlDyvFYuscgeRDzCCID4-mxKHiO3nM0lviIZZBVodp6TMrqU9q6je5qIN8gYuWtKlIjJFu1a3nxPsxr-kntfWeQeYmOxObQqWe2vzE92penLqg1M/s400/15+leaning+forward.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Torso leaned too far forward, shoulders are forward of hips.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMlSrsWj_-IwiBw2FiMH3dWDFzmklDKnF3dYXz2a_FTziJTL8H9Dkor44MrEDzGrb4Obtuhtx7Xidv2Ho0PhQV1EMzwp3VNa8Ql-O3HCC3icNoFwQAkil-s0hPiU8pBrFyw7-HkjyqV1VD/s1600/16+leaning+back.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMlSrsWj_-IwiBw2FiMH3dWDFzmklDKnF3dYXz2a_FTziJTL8H9Dkor44MrEDzGrb4Obtuhtx7Xidv2Ho0PhQV1EMzwp3VNa8Ql-O3HCC3icNoFwQAkil-s0hPiU8pBrFyw7-HkjyqV1VD/s400/16+leaning+back.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Torso leaning too far back.</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyZgMviG01fk_ywLtJqiuMmE-cG7l1fP7m0bU4kZxcMGmepLh3wLwouSEOHvl7U-Tqv7nVP53JaBhEfsEjgXg-S8Qd9iELVuZMhsMVbvEgDnBIArUN2BTuqtsoDVhjXEvVaX94BjQGO7Fn/s1600/18+hands+heart+center.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyZgMviG01fk_ywLtJqiuMmE-cG7l1fP7m0bU4kZxcMGmepLh3wLwouSEOHvl7U-Tqv7nVP53JaBhEfsEjgXg-S8Qd9iELVuZMhsMVbvEgDnBIArUN2BTuqtsoDVhjXEvVaX94BjQGO7Fn/s400/18+hands+heart+center.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Neutral - shoulders on top of hips.</td></tr>
</tbody></table>
<br />
Arm options for crescent lunge include pressing your hands to heart center as in the above picture, lifting the arms high toward the sky, or temple clasp (folding your hands, but pointing the pointer fingers toward the sky). <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvX8B1MeCIMVejOOPDLLocMCzlpFFvDg2VoPEg8FQHqceT20aXy2YqGjktcazyhrubZekFfmPODHrcrGuC1jmhHSsQJj1v9r4cPP6TPX1ZLGcDXbR8-wS-3nE513WC9NDLRxS1tLmtYcRF/s1600/19+arms+up.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvX8B1MeCIMVejOOPDLLocMCzlpFFvDg2VoPEg8FQHqceT20aXy2YqGjktcazyhrubZekFfmPODHrcrGuC1jmhHSsQJj1v9r4cPP6TPX1ZLGcDXbR8-wS-3nE513WC9NDLRxS1tLmtYcRF/s400/19+arms+up.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Arms high.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDt-Eg-Vo-7IDiIHfX_4Vy_5_4lnWZL8RViVaget7Q7uiFEWmdMB_cGbVxLIh9HeALsxoHIcKeWB-d-0-PF3A_C0_ABwtrDHmeHi9ig46HqxwWaWxtLLwul381igsOJ5rVZQHdqPoY-byi/s1600/17+temple+clasp.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDt-Eg-Vo-7IDiIHfX_4Vy_5_4lnWZL8RViVaget7Q7uiFEWmdMB_cGbVxLIh9HeALsxoHIcKeWB-d-0-PF3A_C0_ABwtrDHmeHi9ig46HqxwWaWxtLLwul381igsOJ5rVZQHdqPoY-byi/s400/17+temple+clasp.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Temple clasp.</td></tr>
</tbody></table>
<br />
Hold the posture for 3-5 breaths, then switch sides so your left leg is forward!<b> </b><br />
<b><br /></b>
For a precursor and warmup pose for this posture, or if this posture seems inaccessible for your body, <a href="http://www.yogahuman.blogspot.com/2015/07/posture-of-week-boxy-lungeanjaneyasana.html" target="_blank">check out last week's posture of the week: Boxy Lunge</a>!<br />
<br />
<span style="font-size: x-large;">Meowttakes!</span><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRXKIbzQN4-UH2GrpvPZsBOXcJOUJIBxDlCxu73lKvbgTHLVIQpzMBRlx5qzbaOOn45n9CuxPmud9hzdr0e_8mPIIy1lSvbsdQq8kJlCwQmLM5OwTSqHzAHpTFx646G0yUWRbJUej0vWNh/s1600/meowttake2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRXKIbzQN4-UH2GrpvPZsBOXcJOUJIBxDlCxu73lKvbgTHLVIQpzMBRlx5qzbaOOn45n9CuxPmud9hzdr0e_8mPIIy1lSvbsdQq8kJlCwQmLM5OwTSqHzAHpTFx646G0yUWRbJUej0vWNh/s400/meowttake2.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I had kitties walking under my legs the whole time I was taking these photos. :)</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWMBQVn6Ar6LahgvUWFlsx68zNo3rMSTyFXO6TSFsxYC_YqOLxbkN23FSDIDwBD-5XG6QFkckwMO-wFbpp_tAnq_d2FuzPlLbPj1DOqFpbVGOm55NnXgjk3wWkSxpkjHo9pJShR8h50M9h/s1600/meowttake1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWMBQVn6Ar6LahgvUWFlsx68zNo3rMSTyFXO6TSFsxYC_YqOLxbkN23FSDIDwBD-5XG6QFkckwMO-wFbpp_tAnq_d2FuzPlLbPj1DOqFpbVGOm55NnXgjk3wWkSxpkjHo9pJShR8h50M9h/s400/meowttake1.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Riddick tickles my foot with his whiskers, and I am getting irritated that<br />
my camera remote isn't working. :)</td></tr>
</tbody></table>
<br /></div>
Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com0tag:blogger.com,1999:blog-3748547777025300971.post-32388466208149523732015-07-16T08:20:00.000-07:002015-07-16T08:49:46.074-07:00Posture of the Week: Boxy Lunge/Anjaneyasana variation<div dir="ltr" style="text-align: left;" trbidi="on">
Many of us (I definitely include myself in this!) have tight hip flexors. We sit in chairs frequently, or even all day in many cases, which puts the hips joints in a flexed position for a large portion of time. With all that sitting, the hip flexors get shortened and tight, which can create many issues for the body, and is one possible culprit of low back pain. Try boxy lunge after a period of sitting, or to break up a period of sitting, to lengthen and release the front of the hips. <br />
<br />
Boxy lunge is one of the most accessible low lunges, and it allows us to find the optimum position of the pelvis for other lunges; it is a nice preparation for deeper lunges like Low Lunge, or strength building lunges Crescent Lunge, both of which will be the subject of later posts! :) Boxy lunge is essentially making a square with the legs, hence "boxy."<br />
<br />
<b><span style="font-size: x-large;">Boxy Lunge</span></b><br />
<b></b><br />
<b></b>
<b>To get into the posture:</b> Stand on your knees with your hips directly on top of your knees, thigh bones perpendicular to the floor, with a blanket or rolled mat under the knees if you have sensitive knees. Bring your right foot forward to a lunge position, but keep your left hip on top of your left knee - so only your right leg moved, not your left. Place your right ankle directly below your right knee, so you should now have a square shape with your legs.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm4v7Rwe-bMCROmG9y0GfycPw_cwWxni_jkAb0Fka2PAj3MCUrJfpd1ag3S-ze70zWeFe4AoQNhHhbR9rrEzJhzhvvBsLSeTzRwUI3TSYmspawciY4ZvgVfKJ86T_KjkVMylE5z9JQcSGM/s1600/stand+on+knees.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm4v7Rwe-bMCROmG9y0GfycPw_cwWxni_jkAb0Fka2PAj3MCUrJfpd1ag3S-ze70zWeFe4AoQNhHhbR9rrEzJhzhvvBsLSeTzRwUI3TSYmspawciY4ZvgVfKJ86T_KjkVMylE5z9JQcSGM/s400/stand+on+knees.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Start by standing on your knees. Pad your knees with <br />
a blanket if you have sensitive knees.</td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
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<div class="separator" style="clear: both; text-align: center;">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7xym9ypCTJGW8bD39Hqr1TrpDlV5AxwEP3k3QaA6V0VTfAHbXxg2bumZHYgwdNHK0gjQd6YPYvkDBgHDHnNYKAnfIGfRT6fTvCV7pzo9153lYHZAVukIwzDZ8vuz6ytNh_ffVwPE1RX9x/s1600/boxy+lunge.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7xym9ypCTJGW8bD39Hqr1TrpDlV5AxwEP3k3QaA6V0VTfAHbXxg2bumZHYgwdNHK0gjQd6YPYvkDBgHDHnNYKAnfIGfRT6fTvCV7pzo9153lYHZAVukIwzDZ8vuz6ytNh_ffVwPE1RX9x/s400/boxy+lunge.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bring your right foot forward to a lunge position, placing<br />
your right ankle directly below your right knee and keeping<br />
your left knee directly below your left hip.</td></tr>
</tbody></table>
<br />
Now, adjust your pelvis to a neutral position by bringing one hand to your lower belly and one hand to your sacrum. As you engage the front core muscles drawing the belly in and up, use your hands for support to point the sacrum down toward the floor (pulling up with the belly hand, pressing down with the sacrum hand), and you will start to feel a bit of length in the front of your left hip. If this is already enough stretch, stay here.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLUKOpYnx0rMGSUOMwtm03ZBbj4Xeu4TyLbh2f_yvLyXSyTu-eUgp7Qz-mhiQ8XbPGc1Aq2kMInRvK7HtCVufwn9i-tPe8Iauut5qeCL1s-CrMmt8r_xhZ4HycC_x6cuYrJ6nFGlCUQ23S/s1600/hand+to+belly.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLUKOpYnx0rMGSUOMwtm03ZBbj4Xeu4TyLbh2f_yvLyXSyTu-eUgp7Qz-mhiQ8XbPGc1Aq2kMInRvK7HtCVufwn9i-tPe8Iauut5qeCL1s-CrMmt8r_xhZ4HycC_x6cuYrJ6nFGlCUQ23S/s400/hand+to+belly.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Adjust the position of the pelvis so your sacrum points<br />
straight down, using one hand on belly and one hand<br />
on sacrum.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE9CXd2FTkH2VSdbAVcI29Gqldhj4bRgItnaVMke6eua7M8Uw9VgyDp0PjewwOTR15LEmOAxDbFy0a5H-_Y0AW6-11cRvTDuZZVBvvNwDO0RLH4K69ihs7zcQDJHcjmmKde9cSJ3mzFrZO/s1600/hand+to+sacrum.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE9CXd2FTkH2VSdbAVcI29Gqldhj4bRgItnaVMke6eua7M8Uw9VgyDp0PjewwOTR15LEmOAxDbFy0a5H-_Y0AW6-11cRvTDuZZVBvvNwDO0RLH4K69ihs7zcQDJHcjmmKde9cSJ3mzFrZO/s400/hand+to+sacrum.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Better view of the hand on the sacrum.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsDbnmwghBNTp9nkl0nfEgiVDMqV07DjE0gwYp_4rXqHqQ1U6Wd_48qrLjFYEQ06m5dpgWecmtEB0rJz2y406_FsrpyuCq3Tkut_aRRT4qXhuh56AKs92e-ztJyddO4EFnRF3Gu7jPF3N6/s1600/pelvis+tilt.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsDbnmwghBNTp9nkl0nfEgiVDMqV07DjE0gwYp_4rXqHqQ1U6Wd_48qrLjFYEQ06m5dpgWecmtEB0rJz2y406_FsrpyuCq3Tkut_aRRT4qXhuh56AKs92e-ztJyddO4EFnRF3Gu7jPF3N6/s400/pelvis+tilt.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Avoid collapsing the spine and belly forward - you can<br />
see that the front of my hip is not lengthened at all in<br />
this position, but I am taking it in my low back instead.<br />
The hands to sacrum and belly help you avoid this position.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9jre0-TijvHcl4OD0MxfPRe016DOkfc-IndqjVExzIyYEdfgNLJGIU5aXj6V72SbnV4mXqYAjHt6TmUWCqiQqfvGzI6AomwqMPYBUFl93TlWJf3vNp8HcIjfaON-KtUZDySvZaw7zk-WJ/s1600/too+much+tuck.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9jre0-TijvHcl4OD0MxfPRe016DOkfc-IndqjVExzIyYEdfgNLJGIU5aXj6V72SbnV4mXqYAjHt6TmUWCqiQqfvGzI6AomwqMPYBUFl93TlWJf3vNp8HcIjfaON-KtUZDySvZaw7zk-WJ/s400/too+much+tuck.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">But don't overdo it - in this position you can see my pelvis<br />
is actually tucked, not neutral, which puts pressure on the<br />
low back.</td></tr>
</tbody></table>
If you can hold your pelvis stable without your hands, you can press your hands down into your thigh without leaning back to help lift your chest and lengthen your spine more.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVgel26ArT4ThNQqwcH1hvFOvMhwouUVRv4-tXJMv9q4kjYZ0TerXx6l4Uej7exxXdy60IWBf6QDw6VqGvL3EOi-RcYkWuCLd6HovXysrd-ZT-pFj8EZq9WcT4LbZ9ADnlgm704gu9dqNv/s1600/hands+to+thigh.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVgel26ArT4ThNQqwcH1hvFOvMhwouUVRv4-tXJMv9q4kjYZ0TerXx6l4Uej7exxXdy60IWBf6QDw6VqGvL3EOi-RcYkWuCLd6HovXysrd-ZT-pFj8EZq9WcT4LbZ9ADnlgm704gu9dqNv/s400/hands+to+thigh.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hands to thigh, press down onto the thigh for leverage to<br />
further lengthen the spine and the front of the hip.</td></tr>
</tbody></table>
<div style="text-align: right;">
</div>
You can also reach your arms skyward to increase the lengthening sensation in the front of the hips.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCqT-yeZPAcQJ4aeKlEgxFW-TYFozUjPd5KwpRk3voHmsz8K6y-c7P1P97oy5Gzx2gc8v_dFyKhOJERcf8skF81723Eh3gQRvpzytfi0MNa8ljjqfSW6GSVUHaRkzUSezOoG8csOrmC9Xy/s1600/arms+up.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCqT-yeZPAcQJ4aeKlEgxFW-TYFozUjPd5KwpRk3voHmsz8K6y-c7P1P97oy5Gzx2gc8v_dFyKhOJERcf8skF81723Eh3gQRvpzytfi0MNa8ljjqfSW6GSVUHaRkzUSezOoG8csOrmC9Xy/s400/arms+up.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Reaching skyward. Roll the pinkies in toward one another<br />
to allow the shoulder to come toward in line with the ears.</td></tr>
</tbody></table>
A more intense option for boxy lunge is to grab your back foot and pull the foot toward your bum, adding a deep stretch to the quadriceps. If you can't reach, use a strap to get a hold of your foot. Make sure you have padding under the knee for this one, even if you weren't using padding before.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBFk8xUgieRs9Sn4GhHxp1w4MzlkauP-yRwUp5ezS6fB8AORVej-wTBc_rRP56AYl-cds0k12LVAC91C02AiVdDekMgdfAQk8BGLrn-Pj_1UZ6WxjOTDyOF4_W4kNsvcf6nof3Xt-wU3QL/s1600/grab+leg+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBFk8xUgieRs9Sn4GhHxp1w4MzlkauP-yRwUp5ezS6fB8AORVej-wTBc_rRP56AYl-cds0k12LVAC91C02AiVdDekMgdfAQk8BGLrn-Pj_1UZ6WxjOTDyOF4_W4kNsvcf6nof3Xt-wU3QL/s400/grab+leg+2.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pulling foot toward your bum for a deep quad stretch.<br />
Make sure you maintain the position of the pelvis!</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDT_m3_gUar2xIPUsR6EgfOk-1QlFs0sMGp_lUaZoFsaaNZoiSRAXCY41nOs4ZQ4Q7qTzR0tpS7okugZ19eHC5geUfrgz3IfScYK6V5geGLTxyGvZC8eJPx4yV4YWML0oCul-LBOZlwHAC/s1600/strap+leg.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDT_m3_gUar2xIPUsR6EgfOk-1QlFs0sMGp_lUaZoFsaaNZoiSRAXCY41nOs4ZQ4Q7qTzR0tpS7okugZ19eHC5geUfrgz3IfScYK6V5geGLTxyGvZC8eJPx4yV4YWML0oCul-LBOZlwHAC/s400/strap+leg.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If you are unable to reach the foot with your hand, use a<br />strap to hold the foot! Here I have subbed in a resistance<br />band since I seem to have misplaced my strap... :)</td></tr>
</tbody></table>
<br />
Hold the posture for 5-10 breaths on each side.<br />
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<span style="font-size: x-large;">Meowttakes!</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin_yRGN-7P9z-SokWIFPC5IPGC8aDzPqiA6deW7GDDri1ymDnNGnJGw_qpM4RLE1rvIUWAjgxl0WlIsBlArHhg4rZkH4kWTV2-_G0_VE54EgHAbxDsa06UGREepvX5nX3aY_YqI9zgLvGI/s1600/meowttake.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin_yRGN-7P9z-SokWIFPC5IPGC8aDzPqiA6deW7GDDri1ymDnNGnJGw_qpM4RLE1rvIUWAjgxl0WlIsBlArHhg4rZkH4kWTV2-_G0_VE54EgHAbxDsa06UGREepvX5nX3aY_YqI9zgLvGI/s400/meowttake.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My cats think yoga props are impromptu kitty beds. :)</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuSFD9qfRoKPjpQEpmWHhI2EyAjHvpIynsr677iHcWWLquUa_y7bC9L7RoXPgFP3UKRYF8p2dHMQWbAxqYyuGTTptELyH_yWNI7eqrIRPkvov_qhYResUIzs4SMylmY2zqZ1vg9_wwh08g/s1600/meowttake1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuSFD9qfRoKPjpQEpmWHhI2EyAjHvpIynsr677iHcWWLquUa_y7bC9L7RoXPgFP3UKRYF8p2dHMQWbAxqYyuGTTptELyH_yWNI7eqrIRPkvov_qhYResUIzs4SMylmY2zqZ1vg9_wwh08g/s400/meowttake1.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Am I disturbing your slumber? :)</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYBkM7XuOS7Z2X7ZpXLw0o1PpS30u4Qu3RrZhPF8sdDpyQ1aQYRMqgZ6FzcUYxoCATRZhro1FwmgbwTndXbFAP7BIqtHDMYU4jXOKtZK9vItjXUYbTwa-SEpHHCenOJSP24UuSWkFuWuGz/s1600/meowttake3+zen+kitty.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYBkM7XuOS7Z2X7ZpXLw0o1PpS30u4Qu3RrZhPF8sdDpyQ1aQYRMqgZ6FzcUYxoCATRZhro1FwmgbwTndXbFAP7BIqtHDMYU4jXOKtZK9vItjXUYbTwa-SEpHHCenOJSP24UuSWkFuWuGz/s400/meowttake3+zen+kitty.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Zen kitty. :)</td></tr>
</tbody></table>
<br /></div>
Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com0tag:blogger.com,1999:blog-3748547777025300971.post-74270876332300584462015-07-10T20:17:00.000-07:002015-07-16T06:37:02.016-07:00Posture of the week - Ankle to Knee/Firelog Pose/Agnistambhasana<div dir="ltr" style="text-align: left;" trbidi="on">
I am going to be completely "human" here and admit that despite years of practice, I still have pretty tight hips. This is partially genetics, and partially because as a little kid I sat like the pic below all the time because crossed legged position was not comfortable to me. In sitting that way, I exacerbated the tightness or my hips by never stretching or releasing them even when I had a child's malleable body.<b> </b> And my hip tightness is also not helped by my sitting in front of a computer a lot, nor by my strong leg weight workouts. :) So I have a lot working "against" my hips getting more open.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh03VbOMw8hyphenhyphenHbbMKwvRGFerhW_Mq7HEM_OQT0XmGGwia64taHWp4dzXyxgjoOt-VA-7JO35LQ_c1L8Y5A2hHSXMgqCGS1O1nQ8sx5sYFrcJTFiRH9DCNUNCbp_iblDoNcn8HAlT26BOTao/s1600/Crap+Virasana.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh03VbOMw8hyphenhyphenHbbMKwvRGFerhW_Mq7HEM_OQT0XmGGwia64taHWp4dzXyxgjoOt-VA-7JO35LQ_c1L8Y5A2hHSXMgqCGS1O1nQ8sx5sYFrcJTFiRH9DCNUNCbp_iblDoNcn8HAlT26BOTao/s400/Crap+Virasana.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">How I used to sit as a child. Seriously bad for the knees <br />
and encouraged me to be really knock-kneed and tight hipped<br />
in adulthood.</td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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I have been in many yoga classes where the instructor called out Ankle to Knee pose and said something along the lines of "just stack your shins in front of you..." leaving me and my tight hips to find something else to do. I think I was not alone in the feeling that ankle to knee is "impossible" for my hips, or that if I managed to wriggle my way into it, it left me feeling pain in my knees or rounded in my low back. So after years of figuring it out in my own body, I have some ways to modify and work up to it that I would love to share with you! We'll start from softest on the hips and progress on to harder variations. <u>NONE of these variations should cause pain or discomfort in your knee joints! If you feel pain in your knees, back off from whatever variation you are doing.</u><br />
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<div style="text-align: left;">
<b><span style="font-size: large;">Single leg modification, elevated:</span></b></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitARyL67VSj56Rhzx9aIXwOK3DTh56wquMoXPmi47fNJVgAVAKwe_c1WIpTHPWEf8PSPTesi8NVOGF-TmlAxbx1-gu_PsbDrDUS34SirXwtNOV-HQldtj6x_AR4w_-K1q7WEMPKmKxIbMw/s1600/1+leg+ankle+to+knee+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitARyL67VSj56Rhzx9aIXwOK3DTh56wquMoXPmi47fNJVgAVAKwe_c1WIpTHPWEf8PSPTesi8NVOGF-TmlAxbx1-gu_PsbDrDUS34SirXwtNOV-HQldtj6x_AR4w_-K1q7WEMPKmKxIbMw/s640/1+leg+ankle+to+knee+2.JPG" width="640" /></a></div>
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1 leg at a time is much easier than both! Try this as a modification/replacement for ankle to knee, or use it as a warm up to help prepare your hips for the full posture.<br />
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<b>To get into the posture:</b> Sit on a block or a blanket, and extend your left leg straight forward from your hip. Place a rolled up blanket under your left knee to keep the knee from hyperextending, since you are sitting on the block. Make sure left knee and foot face straight up, and flex your left foot. Cross your right ankle just past your left knee, and flex the foot strongly to help protect the knee. Stay upright if you are already feeling enough sensation, or fold forward without rounding the spine to make the release of the right hip a little more intense. Stay for 5-10 breaths, then repeat on the other side.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3_JLrL5x-5kUGT7SfxKiQyEUsieHBItfuwP1-j_Y5zD9eQsPkfKKOfsthemp13AN3QLEoAvIW28wjWGo1WXKyG3pTWfPGuKahPP1MxnkTMr8WSbFuMIl_1mlGvypbvOsIDA4eMhfXAaZD/s1600/1+leg+ankle+to+knee+forward.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3_JLrL5x-5kUGT7SfxKiQyEUsieHBItfuwP1-j_Y5zD9eQsPkfKKOfsthemp13AN3QLEoAvIW28wjWGo1WXKyG3pTWfPGuKahPP1MxnkTMr8WSbFuMIl_1mlGvypbvOsIDA4eMhfXAaZD/s640/1+leg+ankle+to+knee+forward.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">For more intensity, fold forward, and possibly grab the foot.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9kNf4qnYJkDoBwZ17hdS0Q9oVDw_qtANl7vQjv5Ub8JQ33W-AXLI_TV0J1ehSoTw96YFUoofOoXYWpIVzqE9HWcii9VG_18lEwuKibfiPYn_frQMmTQR0F_6QOZZemEvF8-9OIhhgJq4y/s1600/1+leg+ankle+to+knee+rounded+with+props.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9kNf4qnYJkDoBwZ17hdS0Q9oVDw_qtANl7vQjv5Ub8JQ33W-AXLI_TV0J1ehSoTw96YFUoofOoXYWpIVzqE9HWcii9VG_18lEwuKibfiPYn_frQMmTQR0F_6QOZZemEvF8-9OIhhgJq4y/s640/1+leg+ankle+to+knee+rounded+with+props.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Make sure not to round the spine to fold forward... )</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinP2yGKn2iSNx0Znuc2ItM6a66kCHXqLN9L3rUzThN4qiW4I7tiiVLuqI6mv4AfHSmGaQNXeVmHEoBVlrmtKs8ySRAMsGKuRKegH1tS8VsiiSj_Kkdc5TEeEi7TWPiBjVU0sv7brAfXaA5/s1600/1+leg+ankle+to+knee+long+spine.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinP2yGKn2iSNx0Znuc2ItM6a66kCHXqLN9L3rUzThN4qiW4I7tiiVLuqI6mv4AfHSmGaQNXeVmHEoBVlrmtKs8ySRAMsGKuRKegH1tS8VsiiSj_Kkdc5TEeEi7TWPiBjVU0sv7brAfXaA5/s640/1+leg+ankle+to+knee+long+spine.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...instead, fold from the hip creases and keep the spine long.</td></tr>
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<span style="font-size: large;"><b>Single leg modification on the floor:</b></span><br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghF8L_xG5HG6dXjS97sQDgyobxvFDyt33sk8IZU_ZutiO_9mP6FRIy740XdLm4sXEumeIQ4UrBLgxG2bHnG4UkOdv5H6plYyvRCegH2SQfQDTPushqxM9xKJvu2OSNGo2vBB41kpTeqwt0/s1600/1+leg+ankle+to+knee+no+props.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghF8L_xG5HG6dXjS97sQDgyobxvFDyt33sk8IZU_ZutiO_9mP6FRIy740XdLm4sXEumeIQ4UrBLgxG2bHnG4UkOdv5H6plYyvRCegH2SQfQDTPushqxM9xKJvu2OSNGo2vBB41kpTeqwt0/s640/1+leg+ankle+to+knee+no+props.JPG" width="640" /></a></div>
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A slightly more intense modification - no props allows the hip to open a bit deeper.<br />
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<b>To get into the posture:</b> Set up as the above variation, but sitting on the floor instead of a prop. If you feel your spine is rounded, go back to the previous variation. As in the first variation, you can stay upright or fold forward.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7wkgwhyjSWCyT426xys8bsPj8vNe-TGcF0H2952GY1o7R8RHR7FKEHP0YQV-JpI6YeDSLBpWs6hTxYOaPXsE4xrCf0wJU0a5CSmS7CRNQ2HyDMbEpSh7j8qDhDljC-T9lglW2-hAiOjZI/s1600/1+leg+ankle+to+knee+fold+forward+no+props.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7wkgwhyjSWCyT426xys8bsPj8vNe-TGcF0H2952GY1o7R8RHR7FKEHP0YQV-JpI6YeDSLBpWs6hTxYOaPXsE4xrCf0wJU0a5CSmS7CRNQ2HyDMbEpSh7j8qDhDljC-T9lglW2-hAiOjZI/s640/1+leg+ankle+to+knee+fold+forward+no+props.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fold forward for more intensity in the posture possibly grabbing your foot.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiADggjqbzrvMgZfQBUF-OfrYcbigjRvg64jqd0q-nsgMVzYIdpgAQfMrW-9a-BI6MpCVWopxx6_a8VMc5ALwYnZxmVNSKLpO86_AgTl-CKSJuJPo4k5cyDEJVfB4b3jl1SvABbcSfXwpkp/s1600/1+leg+ankle+to+knee+no+props+rounded.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiADggjqbzrvMgZfQBUF-OfrYcbigjRvg64jqd0q-nsgMVzYIdpgAQfMrW-9a-BI6MpCVWopxx6_a8VMc5ALwYnZxmVNSKLpO86_AgTl-CKSJuJPo4k5cyDEJVfB4b3jl1SvABbcSfXwpkp/s640/1+leg+ankle+to+knee+no+props+rounded.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">As in the previous variation, be sure to not round the spine to fold forward...</td></tr>
</tbody></table>
<b><span style="font-size: large;"><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmOapb1-Oy0FufsHH4aQwHBSJECd6F29CugCv2MWQaAEJKU7rPcJycP1jNZew6BpWRf1zPJd8VUicz1iZIeubTcMt4jz7XdphIeOrpKwfIa09yJV6Wa4-zxnz3OAUOuYOZ33AwQqkhT2qu/s1600/1+leg+ankle+to+knee+folded+forward+long+spine.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmOapb1-Oy0FufsHH4aQwHBSJECd6F29CugCv2MWQaAEJKU7rPcJycP1jNZew6BpWRf1zPJd8VUicz1iZIeubTcMt4jz7XdphIeOrpKwfIa09yJV6Wa4-zxnz3OAUOuYOZ33AwQqkhT2qu/s640/1+leg+ankle+to+knee+folded+forward+long+spine.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...instead, keep the spine long.<b><br /></b></td></tr>
</tbody></table>
</span></b><br />
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<b><span style="font-size: large;">Two block modification: </span></b><br />
<b><span style="font-size: large;"></span></b><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMO8C4FRoUTeyJSup8QWNHNFDpJm239hHWVaYLl4MC0jtH3vcgDjbAo6988M1mWBuNPq8J-NDva-MWwAam7qgoCIbPiBiAAZRawuS6dMTGD-bz1wRqOd8TEeHG7CtS8EpSgUN0sAmTEnHc/s1600/ankle+to+knee+medium+block.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMO8C4FRoUTeyJSup8QWNHNFDpJm239hHWVaYLl4MC0jtH3vcgDjbAo6988M1mWBuNPq8J-NDva-MWwAam7qgoCIbPiBiAAZRawuS6dMTGD-bz1wRqOd8TEeHG7CtS8EpSgUN0sAmTEnHc/s640/ankle+to+knee+medium+block.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ankle to knee, sitting on one block on the low level, second block under the bottom knee at medium level.</td></tr>
</tbody></table>
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This is my favorite modification/variation, and I made it up myself! (that's not to say somebody didn't already make it up and "copyright" it before me, but I was excited that I discovered it in my own body. :) ) <br />
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<b>To get into the posture:</b> sit on one of your blocks on its lowest level (or medium level if your hips have a lot of resistance). Bring your left shin parallel to the short side of your mat, and then stack your right shin on top, lining up the heels with the edges of your knees. Make sure both shins are parallel to the short edge of your mat, and the bottom closer to your hips than your top. Make sure your ankle isn't sickled; there should be no wrinkling in the skin on the inside of your right ankle, and the ankle should be in a neutral position. If your left knee is floating off the floor (and it probably is if you are sitting on a block), then place your block diagonally across the knee joint to support it. It is balanced on the edge so it is a flat surface to rest the knee on rather than an uncomfortable edge. Make sure the block supports both the shin and the thigh, rather than just one or the other. Lengthen the spine and sit up tall, or feel free to fold forward without rounding the spine. Stay for 5-10 breaths, then repeat on the other side. If you are not able to lengthen the spine and sit up tall, then lean back on your hands.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0WXOakTM27oadN_dRUMmYFUCVwMCmBeqaGmBdhyjDeO5BVXqtp55jZxL4uGpJs57YnkpQPNcohKuFmNG6EZr8O_PgIrYiaAuIxt78eW-9KP9wJoYgaDjCmj4YmQZHQvrvJR0LxPkh9sJE/s1600/ankle+to+knee+blocks+fold+forward.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0WXOakTM27oadN_dRUMmYFUCVwMCmBeqaGmBdhyjDeO5BVXqtp55jZxL4uGpJs57YnkpQPNcohKuFmNG6EZr8O_PgIrYiaAuIxt78eW-9KP9wJoYgaDjCmj4YmQZHQvrvJR0LxPkh9sJE/s640/ankle+to+knee+blocks+fold+forward.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">For more intensity, fold forward any amount, resting hands on the floor.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUu92ZIE-LCVWckqhdMB90OXGx7IrLTUIaH3a-fh9mpCt7Sohqz1blQ23Nx3xP0CvB9_Qvvh_pKtTebqPZ44qiILI7t1ryV8330mAM-Q4L8X4M0CxnInT6UTWPQTzzOfvuMExPozfvJyMd/s1600/ankle+to+knee+blocks+rounded.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUu92ZIE-LCVWckqhdMB90OXGx7IrLTUIaH3a-fh9mpCt7Sohqz1blQ23Nx3xP0CvB9_Qvvh_pKtTebqPZ44qiILI7t1ryV8330mAM-Q4L8X4M0CxnInT6UTWPQTzzOfvuMExPozfvJyMd/s640/ankle+to+knee+blocks+rounded.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Make sure not to round the spine to fold forward. Or if your spine is rounded when trying to sit upright, try the below:</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6lhBbZtRkDdKAHR2sXmAvtVs8JRO1Pf2IGdZleAn7GPxTwTvUrF_XGsPjf7XOihhM0wcmmw9Rri6YbdUXFqcriEFxdTszCE8UzN7c__A1l5-xGm9jdJIT4nSlC5L8m9U_PfI-DZNorAKS/s1600/ankle+to+knee+blocks+lean+back.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6lhBbZtRkDdKAHR2sXmAvtVs8JRO1Pf2IGdZleAn7GPxTwTvUrF_XGsPjf7XOihhM0wcmmw9Rri6YbdUXFqcriEFxdTszCE8UzN7c__A1l5-xGm9jdJIT4nSlC5L8m9U_PfI-DZNorAKS/s640/ankle+to+knee+blocks+lean+back.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Leaning back on the hands relieves some of the intensity from the hips, and allows the spine to be long instead of rounded.</td></tr>
</tbody></table>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: left; float: left; margin-bottom: 1em; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFKnay4_QY4Q-2uBrLqdpygesvbp6u2hzZky22NB62395f3lbniHVgqEqBnEHEd2IKaFDGEgBCJWIe_6UQoyulCqJv7vPZQgem0iei6rRW7ujgr4eN5APh63BeuKzdHLeR9lLS0x9YRL4F/s1600/ankle+to+knee+ankle+too+far+out.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFKnay4_QY4Q-2uBrLqdpygesvbp6u2hzZky22NB62395f3lbniHVgqEqBnEHEd2IKaFDGEgBCJWIe_6UQoyulCqJv7vPZQgem0iei6rRW7ujgr4eN5APh63BeuKzdHLeR9lLS0x9YRL4F/s640/ankle+to+knee+ankle+too+far+out.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The block under your knee can be at the high height to make it easier on your hips.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRIU5AcAE1_f0d4GnZGCzdu__6sxRY0NYQmeIL75rZi7Rcs63Hli-bEHvar7ERMvxv9osOc-2RdBcRpn17AzLgpo_ZLei0HlLEUhJagFk3MUWgT8M9JlDcQ47rZXjXbohEAf4DXbC-OBtA/s1600/ankle+to+knee+1+block+under+knee.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRIU5AcAE1_f0d4GnZGCzdu__6sxRY0NYQmeIL75rZi7Rcs63Hli-bEHvar7ERMvxv9osOc-2RdBcRpn17AzLgpo_ZLei0HlLEUhJagFk3MUWgT8M9JlDcQ47rZXjXbohEAf4DXbC-OBtA/s640/ankle+to+knee+1+block+under+knee.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The block under your knee can be on the lowest level for more intensity.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb3dHqnHLqiox0AzeWC9ODHgkfQqFihVl2U7N00szi_CGsV0zAayrUrioWYm62f0_MXbiHlBfVaGOp2GRrIhb9sLDA0voQIFxOAjlZw2gavmRRqkYbzU_0_D0SUDcDZg46p5E6lH0jekKs/s1600/ankle+to+knee+block+shin.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb3dHqnHLqiox0AzeWC9ODHgkfQqFihVl2U7N00szi_CGsV0zAayrUrioWYm62f0_MXbiHlBfVaGOp2GRrIhb9sLDA0voQIFxOAjlZw2gavmRRqkYbzU_0_D0SUDcDZg46p5E6lH0jekKs/s640/ankle+to+knee+block+shin.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Make sure the block supports both the shin and the thigh, unlike the pic above where only the shin is supported...</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0vdcRqe5iI8mqH_pzzgLgKJHnAWqpziivLattlXePlRrhFdhd8Az9h50DP8WP544yrpPfiQpuctERz8pz1v0VkwU8knNtbm-VnSqR7FsM3LVh6Bf51OE0M8TRX94q9ShScJy4bk5hyACV/s1600/ankle+to+knee+block+thigh.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0vdcRqe5iI8mqH_pzzgLgKJHnAWqpziivLattlXePlRrhFdhd8Az9h50DP8WP544yrpPfiQpuctERz8pz1v0VkwU8knNtbm-VnSqR7FsM3LVh6Bf51OE0M8TRX94q9ShScJy4bk5hyACV/s640/ankle+to+knee+block+thigh.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...or this pic above where only the thigh is supported.</td></tr>
</tbody></table>
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1ZNtYX7muVGJixaflj5pVm4XDdjDJlgn8QLU95sZtGCDzUNirHM5JUGC9ZpXT5-P3UH4Dx_KTrykm7TUSZLO9Dzdo8za7T53I4WSCl8_prV73sArNoZCUnE4N_UIRIikWs2F6qMrIrxHR/s1600/ankle+to+knee+ankle+on+shin.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1ZNtYX7muVGJixaflj5pVm4XDdjDJlgn8QLU95sZtGCDzUNirHM5JUGC9ZpXT5-P3UH4Dx_KTrykm7TUSZLO9Dzdo8za7T53I4WSCl8_prV73sArNoZCUnE4N_UIRIikWs2F6qMrIrxHR/s640/ankle+to+knee+ankle+on+shin.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Make sure your heel is all the way to the edge of the knee, unlike above where my heel is farther down my shin.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFKnay4_QY4Q-2uBrLqdpygesvbp6u2hzZky22NB62395f3lbniHVgqEqBnEHEd2IKaFDGEgBCJWIe_6UQoyulCqJv7vPZQgem0iei6rRW7ujgr4eN5APh63BeuKzdHLeR9lLS0x9YRL4F/s1600/ankle+to+knee+ankle+too+far+out.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFKnay4_QY4Q-2uBrLqdpygesvbp6u2hzZky22NB62395f3lbniHVgqEqBnEHEd2IKaFDGEgBCJWIe_6UQoyulCqJv7vPZQgem0iei6rRW7ujgr4eN5APh63BeuKzdHLeR9lLS0x9YRL4F/s640/ankle+to+knee+ankle+too+far+out.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Also make sure the heel isn't past the knee as above.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqeTGqnGujUYFPD53EHW761zVXSZX56-sPqnCFE_YUwyvYSN3bk44dIXlrOR9RygVG8MGRjrH7KXL_CQqGGFSvKxbxV5-bPxUpf-S2AyOR7mNwqV18ch9Ri2msbeRw6GbyaJSHgCVONiuA/s1600/ankle+to+knee+leg+too+far+back.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqeTGqnGujUYFPD53EHW761zVXSZX56-sPqnCFE_YUwyvYSN3bk44dIXlrOR9RygVG8MGRjrH7KXL_CQqGGFSvKxbxV5-bPxUpf-S2AyOR7mNwqV18ch9Ri2msbeRw6GbyaJSHgCVONiuA/s640/ankle+to+knee+leg+too+far+back.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Make sure both shins are parallel to the front of your mat, rather than the bottom shin tucked in like above.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZcbSScCghIS5HAnEY0eht7b0dtEGhI0-nii6OOImmLLha-I-JpzZ6ru6FTuo-GCrzGA3dDYRFIuB8NWBP1cOsaTcv_RyQvPA8EHDwtCmbdOGKq4cmR3IocnSPdZnW_geeil3l3qSb90Bv/s1600/ankle+to+knee+sickled+ankle.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZcbSScCghIS5HAnEY0eht7b0dtEGhI0-nii6OOImmLLha-I-JpzZ6ru6FTuo-GCrzGA3dDYRFIuB8NWBP1cOsaTcv_RyQvPA8EHDwtCmbdOGKq4cmR3IocnSPdZnW_geeil3l3qSb90Bv/s640/ankle+to+knee+sickled+ankle.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Make sure the ankle isn't "sickled" as above. The ankle should be in a neutral flexed position with the toes the same level as the ankle instead of above the ankle.</td></tr>
</tbody></table>
<br />
<span style="font-size: large;"><b>Ankle to knee, "cheater variation"</b></span><br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioJ3OUFS78BM79av3u8IN8gQwHrroHznspJGsXF_dDDVTjjEMZikIoVpk7HPFahy6L_uqaoe7D44p8O9YgZhBgJMi2he2mwKtAkuO4qUt3DD-wbSdkCnTwMzfVzPBHixLWrzplGzUbRRgl/s1600/cheater+variation+kitty.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioJ3OUFS78BM79av3u8IN8gQwHrroHznspJGsXF_dDDVTjjEMZikIoVpk7HPFahy6L_uqaoe7D44p8O9YgZhBgJMi2he2mwKtAkuO4qUt3DD-wbSdkCnTwMzfVzPBHixLWrzplGzUbRRgl/s640/cheater+variation+kitty.JPG" width="640" /></a></div>
<br />
I call it cheater variation because it is one of the ways I "trick" my hips into getting into the full ankle to knee posture. The pressure of the elbow on the arch of the foot seems to get my top hip out of its own way, then when I come forward the hips do not resist as much.<br />
<br />
<b>To get into the posture:</b> Sitting on the floor, stack your left shin on top of your right as before in the two block variation. Rock onto your right sits bone, then twist and fold forward to your right bringing your left elbow into the inside arch of your left foot. It is okay if your left sits bone lifts, but keep reaching it toward the floor or keep it on the floor if flexibility allows. If your elbow won't reach the arch of your foot, then use forearm or grab the foot with your left hand. If you have the flexibility to go deeper place both elbows on the floor as though you are doing forearm plank. Press the left elbow back into the left knee, and feel how this creates more space in the left hip. Stay for a few breaths here.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXfnniI1d-pg4pRuxuw2Gh6Ka_r41udjJ-eXvxTbyLE0DhWgeySYtDUUBhpkNF96rygyhSg6DaakZ1hl8j22r5NnWVm9agtgA6-nE4lSxhJD9w-kfm1btnEaz5XFf4HCWcPNgCqHglxx7p/s1600/cheater+variation+from+side+forearm.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXfnniI1d-pg4pRuxuw2Gh6Ka_r41udjJ-eXvxTbyLE0DhWgeySYtDUUBhpkNF96rygyhSg6DaakZ1hl8j22r5NnWVm9agtgA6-nE4lSxhJD9w-kfm1btnEaz5XFf4HCWcPNgCqHglxx7p/s640/cheater+variation+from+side+forearm.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If the elbow won't come all the way do the arch of your foot, you can put your forearm in the arch of your foot as above...</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPQvOJwisf_4T1RiN9_d1cHK0ONelucbh1d8TynFdZ69WS2vhv0rnWhwft0HJuTg7P3QmfpZhoIfRbn9ISC9z9C9uSsCDNUmalVbt4Z5kcrOySZyEhqZxacnsB66lLfBSbQswlc7xpxWA3/s1600/cheater+variation+from+side+hand.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPQvOJwisf_4T1RiN9_d1cHK0ONelucbh1d8TynFdZ69WS2vhv0rnWhwft0HJuTg7P3QmfpZhoIfRbn9ISC9z9C9uSsCDNUmalVbt4Z5kcrOySZyEhqZxacnsB66lLfBSbQswlc7xpxWA3/s640/cheater+variation+from+side+hand.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...or simply press your hand back into your foot as above.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVp_dBUY0xErLbsOGx1VZqdaokbU_CjDzA1vdAiOPFEbiTCdvlOFMEoQvAfN1USk4aWfXn30zqfBNFHpfti2_K59m-SSd6Hpd9NHl18jjimBTnFwYb-xOn4vS2DjzCyBGtcRebc1DK_5rJ/s1600/cheater+variation+elbows+to+floor.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVp_dBUY0xErLbsOGx1VZqdaokbU_CjDzA1vdAiOPFEbiTCdvlOFMEoQvAfN1USk4aWfXn30zqfBNFHpfti2_K59m-SSd6Hpd9NHl18jjimBTnFwYb-xOn4vS2DjzCyBGtcRebc1DK_5rJ/s640/cheater+variation+elbows+to+floor.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If you have more flexibility, you can fold all the way down until your elbows rest on the floor.</td></tr>
</tbody></table>
<br />
Next, simultaneously bring your left sits bone back down onto the floor and swing the torso around to the front of your mat, so you end up in ankle to knee folding forward! If your right knee lifts off the floor at this point, support it with a blanket or block. Or if folding forward is still too much, sit upright instead.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoG7zlk2eH-crhaYnNGpPBKy3p2D4bOcmzkP_sZNA_zWcj108F5PL_Ic1q_MPf988-mYjxyQLAhE6q-FrcRry-ES2GIOs1ovPAdRI3GzAthbw5h9j3XaP7c1Z0_x3uS3q2zw7hBk3SN3eB/s1600/ankle+to+knee+knee+floating+2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoG7zlk2eH-crhaYnNGpPBKy3p2D4bOcmzkP_sZNA_zWcj108F5PL_Ic1q_MPf988-mYjxyQLAhE6q-FrcRry-ES2GIOs1ovPAdRI3GzAthbw5h9j3XaP7c1Z0_x3uS3q2zw7hBk3SN3eB/s640/ankle+to+knee+knee+floating+2.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If your bottom knee floats off the ground in ankle to knee as above, make sure to support it with a block or blanket.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgocSGxZAwgts-tKWp7CP5F5sE_5KKlaP0TgV8afujQsYGzNmzrWChz32mBqDKvODt-LQKYT4k8KXNSX1-pBy_96YfW0eNI_UG43vOzsG5YMfZS-g9a06LezW7_2ykzNNzBDuoAx5u9o1Ad/s1600/ankle+to+knee+blanket+under+knee.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgocSGxZAwgts-tKWp7CP5F5sE_5KKlaP0TgV8afujQsYGzNmzrWChz32mBqDKvODt-LQKYT4k8KXNSX1-pBy_96YfW0eNI_UG43vOzsG5YMfZS-g9a06LezW7_2ykzNNzBDuoAx5u9o1Ad/s640/ankle+to+knee+blanket+under+knee.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ankle to knee with a blanket supporting the bottom knee.</td></tr>
</tbody></table>
<br />
Feel free to support the head or forearms with a block or blanket if you are folding forward.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVtDmbx2Z6aNYX0_IR3y_x0X0LiirxnqnQH6pBb5Qdio7OvOhTdrwE4_kbCpBiEEL71Z0LMh513cDjSpnuZuojRqF3eJrobZ7iAdqh4SKpxQjAgQ4CbQ3JRkPnOxDNgdBf3gQizjSvQDTH/s1600/ankle+to+knee+rest+forearms.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVtDmbx2Z6aNYX0_IR3y_x0X0LiirxnqnQH6pBb5Qdio7OvOhTdrwE4_kbCpBiEEL71Z0LMh513cDjSpnuZuojRqF3eJrobZ7iAdqh4SKpxQjAgQ4CbQ3JRkPnOxDNgdBf3gQizjSvQDTH/s640/ankle+to+knee+rest+forearms.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ankle to knee leaning forearms on a block.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWF59SnPsAM3Yw9-ePajcoOBkCyu_En4J3AQ7SYDa871iuP3gydTZg2GJB-9SBxPRCtKO12GBt7-CnZZl7ho9yQcrC5fjiS6_5rKfAD-kq-CoXb4l3Ap1oouSoctafO0iuPH85GU9qJwDz/s1600/ankle+to+knee+head+on+block.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWF59SnPsAM3Yw9-ePajcoOBkCyu_En4J3AQ7SYDa871iuP3gydTZg2GJB-9SBxPRCtKO12GBt7-CnZZl7ho9yQcrC5fjiS6_5rKfAD-kq-CoXb4l3Ap1oouSoctafO0iuPH85GU9qJwDz/s640/ankle+to+knee+head+on+block.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ankle to knee with the head supported with a block.</td></tr>
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Take 5-10 breaths once you are folded forward, then repeat on the other side.<br />
<span id="goog_1666006316"></span><span id="goog_1666006317"></span><br />
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<span style="font-size: large;"><b>Ankle to knee: foot press variation (pic pressing on feet)</b></span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWr4tmWHcS6ru4ZGLgnYJhNP3-6Msz5i0zwPnLY1yO-bxSB_c5fhYTMiS9g3sAY20AhmWgLU73C-DBzgVede7NMkJR6sbnk80tdx3OSA_PGnT96nVsj_rRA2K_bQ53XMNKmCSlL5r0o3a5/s1600/ankle+to+knee+press+palms+on+feet.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWr4tmWHcS6ru4ZGLgnYJhNP3-6Msz5i0zwPnLY1yO-bxSB_c5fhYTMiS9g3sAY20AhmWgLU73C-DBzgVede7NMkJR6sbnk80tdx3OSA_PGnT96nVsj_rRA2K_bQ53XMNKmCSlL5r0o3a5/s640/ankle+to+knee+press+palms+on+feet.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ankle to knee, pressing the balls of the feet into the palms of the hands and vice versa, creating resistance to facilitate the release of the hips!</td></tr>
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This variation "gets the hips out of their own way" and is a nice way to get deeper into the posture than you would by just stacking the shins. The foot press can be done in ankle to knee on the floor, or also in the two block variation.<br />
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<b>To get into the posture:</b> Stack the shins for ankle to knee either with blocks or without. Fold forward a bit, then place the palms of your hands onto the balls of your feet. Press the balls of the feet into the hands as though you are trying to point your toes, but resist with the hands so the feel do not actually move. Note the space being created in the hips, perhaps allowing you to fold a bit farther forward. After holding for a few breaths, release the hands from the feet and settle into ankle to knee. Hold for 5-10 breaths, then repeat on the other side.<br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>Ankle to knee: foot press variation 2 </b></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio0TwyQrIhvlKmGDFhEkNpeg27POY60kO1jZPNrwzqDtyfIv09tvoHhZ5wXIuWyA31ghNcADZdWzBXTTLkEm-CSGpridvqkcTKLkICvplWDK6zZDcMvpddJKSWSYLPFIJVjjLo0hoWKT6z/s1600/ankle+to+knee+hand+outside+foot.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio0TwyQrIhvlKmGDFhEkNpeg27POY60kO1jZPNrwzqDtyfIv09tvoHhZ5wXIuWyA31ghNcADZdWzBXTTLkEm-CSGpridvqkcTKLkICvplWDK6zZDcMvpddJKSWSYLPFIJVjjLo0hoWKT6z/s640/ankle+to+knee+hand+outside+foot.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">In this variation, only the top foot is touched by the hand. Hand is under the pinkie toe side of the foot, and press the pinkie toe side of the foot down toward the ground while resisting with the hand. Do the same press with the bottom foot down into the ground.</td></tr>
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This variation is another way to engage the lower legs to get more out of the hips.<br />
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<b>To get into the posture:</b> Stack the shins for ankle to knee with the right shin on top, then bring your left hand to the outside edge of your left foot. Press the outside of the foot down into the hand while resisting with the hand so the foot doesn't actually move. Do the same motion with the left foot, but pressing into the floor. Hold for a few breaths, then release the press of the feet and settle in to ankle to knee for 5-10 breaths.<br />
<b><span style="font-size: large;"><br /></span></b>
<b><span style="font-size: large;">Meowttakes!!!</span></b><br />
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As always, my friendly kitties were around to "help" with the photos. :)<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghmm_KWew1AOwu047DaQ0-BQFP76JnSLAAcLdM5D6MuB-Lqh5Aa9Mtt9bRsqnd12AML6xc4_3QOpGWZCUEL1LS_-ZxBaLTndrU6bGsu9mgmsKowldcKWwj9CCGGGvN8dl0lMteGHCkhgUc/s1600/meowttake6.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghmm_KWew1AOwu047DaQ0-BQFP76JnSLAAcLdM5D6MuB-Lqh5Aa9Mtt9bRsqnd12AML6xc4_3QOpGWZCUEL1LS_-ZxBaLTndrU6bGsu9mgmsKowldcKWwj9CCGGGvN8dl0lMteGHCkhgUc/s640/meowttake6.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">What are you lookin' at?</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH8eEjrFsnRIngUZ76eLMSYVYuCb1CnBYiOFw5mX8GFwpdyAArgNRKEnnGo2oZEoKxpgXB6dXA3DEsR4S1_6qbs9NnHl0bRgQlgCLE8DWhQmp3mwC2y83jrY99Obh3cMo1dZu2r_4s8XJl/s1600/meowttake2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH8eEjrFsnRIngUZ76eLMSYVYuCb1CnBYiOFw5mX8GFwpdyAArgNRKEnnGo2oZEoKxpgXB6dXA3DEsR4S1_6qbs9NnHl0bRgQlgCLE8DWhQmp3mwC2y83jrY99Obh3cMo1dZu2r_4s8XJl/s640/meowttake2.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nala judges my form. :)</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6vSwAT2dPanDwBcjLhydJDhlBOePskgz2qJogWMGIwBwKzf7TvOVnlRHqFNUpf4gPXfJoqANG6seFpn4lVQYlza_TN1SiRug544EoyRNTZgTWzMcFzf7_lrZ6kGOcNBK_DysNHt1EWm3X/s1600/meowttake1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6vSwAT2dPanDwBcjLhydJDhlBOePskgz2qJogWMGIwBwKzf7TvOVnlRHqFNUpf4gPXfJoqANG6seFpn4lVQYlza_TN1SiRug544EoyRNTZgTWzMcFzf7_lrZ6kGOcNBK_DysNHt1EWm3X/s640/meowttake1.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hey Merteuil, down in front!</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh4n4FY-_4SpocK4g4BLYsZ70P_QhR1EmgpWWvq3eP9ppaVRwGVyPDueft_LeayA85HjuLTIU0_zydBu992GQ0Kj0iFtKWuKVUlRKYDoFpiRkaXhbU5zCvFjVqoljZZZ7Pj0r_8qFOIVWc/s1600/meowttake4.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh4n4FY-_4SpocK4g4BLYsZ70P_QhR1EmgpWWvq3eP9ppaVRwGVyPDueft_LeayA85HjuLTIU0_zydBu992GQ0Kj0iFtKWuKVUlRKYDoFpiRkaXhbU5zCvFjVqoljZZZ7Pj0r_8qFOIVWc/s640/meowttake4.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Riddick says "stop sickling your ankle."</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjOASPB9tF6cmgIUsiWRkaz9gyxAbq38kH0B-ziQVWZUvOpi7tP3OtH-cdhVXhzXMnRyyaI-o65l3mdnjlfy5ond2n8un_GNrMbLxPv5dngOL53orJtl764t-lGJ7gxZhUjE_SNgAt3RhW/s1600/meowttake3.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjOASPB9tF6cmgIUsiWRkaz9gyxAbq38kH0B-ziQVWZUvOpi7tP3OtH-cdhVXhzXMnRyyaI-o65l3mdnjlfy5ond2n8un_GNrMbLxPv5dngOL53orJtl764t-lGJ7gxZhUjE_SNgAt3RhW/s640/meowttake3.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Not a flattering angle. :)</td></tr>
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Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com0tag:blogger.com,1999:blog-3748547777025300971.post-60413543142630710312015-05-05T12:37:00.000-07:002015-05-05T12:37:01.696-07:00Airplane Yoga :) Part 2: Postures for the Galley or Bulkhead<div dir="ltr" style="text-align: left;" trbidi="on">
When you're on an airplane for a long time, doing a couple postures in the aisle might not be enough. If you are on an international flight, often times you can find slightly larger spaces to try some slightly "roomier" postures. The following postures that I love to do on an airplane take up a bit more space and can be awkward to do in the aisle, and they can possibly make the passengers near you uncomfortable with your feet/legs/bum too close for comfort. Keep these postures to slightly larger spaces on the airplane, like the galley, the bulkhead, or in rare cases there is enough space in the bathroom! (I love you and your big bathrooms, Japan Airlines... :) )<br />
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Only do postures in the galley if no flight attendants are there. Be respectful of the crew. :)<br />
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<b><i>Notes on airplane yoga, reprinted from my previous article, skip this section if you already read it! :)</i></b><br />
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<i>Airplane yoga is not your usual yoga practice, so please don't try to get to the depth you would in a normal class or home practice! When you do these postures, your body will more than likely be cold and stiff from sitting, so take it easy on yourself and release into each posture with care and mindfulness.</i><br />
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<i>In close quarters, be careful of the aim of your derrière. Make sure you're not giving someone a free show that they are not interested in seeing. :) Aim it toward a wall or down the aisle.</i><br />
<i><br /></i>
<i>Same with your feet - make sure they stay on the ground or touching your body if you are in the aisle, otherwise they may be uncomfortably close to someone's seat.</i><br />
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<i>Make sure to be respectful of the crew and other passengers as they move around the plane. Do not get in their way with your postures, and make sure to apologize if you end up in their way accidentally.</i><br />
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Photos are especially "human" today - post run and weight workout, no makeup, and squinting from the bright sun. :D<br />
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<span style="font-size: x-large;">Postures for the Galley or Bulkhead</span><br />
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<span style="font-size: large;"><b>Standing Cat/Cow (Marjaryasana and Bitilasana variation)</b></span><br />
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This mini flow wakes up the spine and opens the heart!<br />
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<b>To get into the posture:</b> Stand with your feet hip bone width apart. Bend your knees and take a little squat, placing your hands on your thighs. On an inhale, press your hands down into your thighs to arch/extend your spine into a little backbend, pressing your heart up toward the ceiling and looking up. On an exhale, round the spine and drop your chin toward your chest. Repeat 3-10 times on the tempo of your breath. Feel free to pause and breathe in one position or the other if it feels good to do so.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1eITQgPoCTi1fJ2jQxRxAN9bhMRK6jknuA9g6xfzKJ1gEBfHLdMoBo6oSpkpMTfFNy1sqPGDJ-oD6WXddZVVRd5Who-d__fHE2tP23Tg-2ZaEURZAJGiTp0lMRw49B2zIyKNP_bE_QVMu/s1600/2015-05-05+12.50.47.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1eITQgPoCTi1fJ2jQxRxAN9bhMRK6jknuA9g6xfzKJ1gEBfHLdMoBo6oSpkpMTfFNy1sqPGDJ-oD6WXddZVVRd5Who-d__fHE2tP23Tg-2ZaEURZAJGiTp0lMRw49B2zIyKNP_bE_QVMu/s1600/2015-05-05+12.50.47.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Standing cow.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv7eNzrysYHJbCR0TsevK36tcKXohAX4ahCZS7pwYJLgoIGbln73SJT8GU7lU8pniaAg99YqgSDBnnhDmXVNZa33lxgk05U5_Rx_vdQLfXvQ4JxV5Kf43OxqEfJeSrWi7-SubCsugabG68/s1600/2015-05-05+12.50.40.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv7eNzrysYHJbCR0TsevK36tcKXohAX4ahCZS7pwYJLgoIGbln73SJT8GU7lU8pniaAg99YqgSDBnnhDmXVNZa33lxgk05U5_Rx_vdQLfXvQ4JxV5Kf43OxqEfJeSrWi7-SubCsugabG68/s1600/2015-05-05+12.50.40.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Standing cat.</td></tr>
</tbody></table>
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<b><span style="font-size: large;">Crescent Moon (Indudalasana)</span></b><br />
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This posture nicely lengthens the sides of your torso and your low back.<br />
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<b>To get into the posture:</b> Stand with your feet hip bone width apart. On an inhale, reach your arms skyward and interlace the fingers in temple clasp, interlacing your last three fingers and crossing your thumbs with your pointer fingers together and pointing toward the ceiling. On an exhale, bend to the right, making sure to keep your right side body long as you bend; think more of lifting "up and over" rather than bending down. Make sure not to also fold forward, keep your torso sideways and rotating open. <b> </b> Hold for 3-5 breaths, then switch sides. You can also flow between one side and the other, as in inhale reach the arms up, exhale to the right, inhale back to center, exhale to the left, etc. If your shoulders are tender, try it with one arm at a time and the other resting at your side.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKPSr7nvebanNSM4-Ikbb034auWtiY_PcgABNwJcM9NFwGgbG3jnTeyy5QIZadCt4PQvOCURsmtYL3KUtdn7ASN4S-JhEc8VaXJ8o6sQWK9smYomyitCXMpgLWS1l6TnAEjZfPilCAxjoq/s1600/2015-05-05+12.51.04.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKPSr7nvebanNSM4-Ikbb034auWtiY_PcgABNwJcM9NFwGgbG3jnTeyy5QIZadCt4PQvOCURsmtYL3KUtdn7ASN4S-JhEc8VaXJ8o6sQWK9smYomyitCXMpgLWS1l6TnAEjZfPilCAxjoq/s1600/2015-05-05+12.51.04.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Crescent moon, going for a lifted "up and over"<br />sensation.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYm25xle7w6wYmdc1_Ni-9Z4LvBksNYqr6Hsuu-HSDom6d3E3aKJ9jBNevI6wloiQ1_F1su-7nbcTJI-oOIz94jtDua5jUm_80Ls4nKHDz-BLpFzXH3ZzcUR60lTy5T7tHucKRGrV8veaa/s1600/2015-05-05+12.51.19.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYm25xle7w6wYmdc1_Ni-9Z4LvBksNYqr6Hsuu-HSDom6d3E3aKJ9jBNevI6wloiQ1_F1su-7nbcTJI-oOIz94jtDua5jUm_80Ls4nKHDz-BLpFzXH3ZzcUR60lTy5T7tHucKRGrV8veaa/s1600/2015-05-05+12.51.19.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Try not to lean over an collapse into the <br />side of your body.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgifmbKg2CV9G3x30hcAngyHUvAcDdHfoecImckiSQLQUjNW-NhGcVjDFRjIQ3Af02Yqk-nL9Tz4de72oQZGgFkGX3vOeEE9tE7uMDduI3p2q8S-1HAa98pLFNBL9Ugi4yIMAluVrL0jLId/s1600/2015-05-05+12.51.31.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgifmbKg2CV9G3x30hcAngyHUvAcDdHfoecImckiSQLQUjNW-NhGcVjDFRjIQ3Af02Yqk-nL9Tz4de72oQZGgFkGX3vOeEE9tE7uMDduI3p2q8S-1HAa98pLFNBL9Ugi4yIMAluVrL0jLId/s1600/2015-05-05+12.51.31.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Try not to start folding forward, but rather<br />think of opening your heart toward the sky.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLyGTMYCUwt-nQpZvpotwA09BJsIhWlqfFAMjVSX4OslD25T1mDX-4nKQ5A0l5hm6fEPLGnMi-SC_pwznxvnvfIQxwgi-RxBxRR4Ba1KJL3kcKNFdMcHZm33Hr1dk11gpEYTWr2VghcP2B/s1600/2015-05-05+12.52.01.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLyGTMYCUwt-nQpZvpotwA09BJsIhWlqfFAMjVSX4OslD25T1mDX-4nKQ5A0l5hm6fEPLGnMi-SC_pwznxvnvfIQxwgi-RxBxRR4Ba1KJL3kcKNFdMcHZm33Hr1dk11gpEYTWr2VghcP2B/s1600/2015-05-05+12.52.01.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Try it with just one arm for a little softer<br />variation.</td></tr>
</tbody></table>
<b><br /></b>
<b>Note:</b> At 5'9" I can't reach my arms straight up in an plane, as I hit the ceiling. :) I cheat by bending my knees a little as I reach my arms up (chair pose-ish), then straighten the knees as I bend sideways.<b> </b><br />
<b><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDOPCENRX0PdS1d6p_Y5MiS8nX1rWwufxyISfWC2PqxBkiX0CqCY0mDKY3OiKpSs7lMes6N1-mEC3tmaj3ZPncGUSWXPoS3eHM0uKvSea756Oaum6OY02QZIQjyHS6YESxKJiyWKDnNPXD/s1600/2015-05-05+12.52.39.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDOPCENRX0PdS1d6p_Y5MiS8nX1rWwufxyISfWC2PqxBkiX0CqCY0mDKY3OiKpSs7lMes6N1-mEC3tmaj3ZPncGUSWXPoS3eHM0uKvSea756Oaum6OY02QZIQjyHS6YESxKJiyWKDnNPXD/s1600/2015-05-05+12.52.39.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bending my knees as I reach my arms up<br />can give me space to extend my arms fully,<br />then once I bend over to the side I straighten<br />my legs, as the side bend also gives me<br />space to extend my arms.</td></tr>
</tbody></table>
</b><br />
<br />
It depends on the size of the plane if I can actually do this posture - large planes: yes, tiny commuter planes: definitely no. :)<br />
<br />
<strong><br /></strong>
<span style="font-size: large;"><b>Chair twist (Parivrtta Utkatasana)</b></span><br />
<br />
This twist helps release your low back after a long time seated. It also invigorates your legs!<br />
<br />
<b>To get into the posture: </b>Stand with your feet together, then bend your knees into a squat, letting your torso come to about a 90 degree angle to your thighs. Bring your palms together at your heart, then on an exhale, twist to the right and fold slightly toward your thighs, bringing you left elbow to the outside of your right thigh, keeping the hands at your heart. Stay for 5-10 deep breaths, then repeat on the other side. You can choose to stand up and rest your legs between the two sides, or keep the legs in the squat position and do both sides.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3NVhyphenhyphenNR060O_uExiBwoA14ybIXWBKmZGFvqXgGQQzzVVCsACn_iLTSQuNsJWKLNSLvM-IkFYySBD70QNJneEl1_pvrthBvKESRUMdrAUxnjFP37FeTZsxZCIaReVEDBAVN-y9JOV6wvm0/s1600/2015-05-05+12.52.55.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3NVhyphenhyphenNR060O_uExiBwoA14ybIXWBKmZGFvqXgGQQzzVVCsACn_iLTSQuNsJWKLNSLvM-IkFYySBD70QNJneEl1_pvrthBvKESRUMdrAUxnjFP37FeTZsxZCIaReVEDBAVN-y9JOV6wvm0/s1600/2015-05-05+12.52.55.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Prayer twist.</td></tr>
</tbody></table>
<br />
If you are not able to bring your elbow to the outside of the opposite knee, try between the knees.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicjWGeziTwgQCRZbWuFkfVOkUklNeUgiKQBspj-CODzMFlePa8uKU_VxAGAt1EPyRQucYFL5rqjmmaJJRoKGYOy6yFgqWDtaSfA1LmZLtTHq89bSBKqS5iq-Yhr2aK3Zh7iL0dDgxUv-QW/s1600/2015-05-05+12.53.13.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicjWGeziTwgQCRZbWuFkfVOkUklNeUgiKQBspj-CODzMFlePa8uKU_VxAGAt1EPyRQucYFL5rqjmmaJJRoKGYOy6yFgqWDtaSfA1LmZLtTHq89bSBKqS5iq-Yhr2aK3Zh7iL0dDgxUv-QW/s1600/2015-05-05+12.53.13.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">For a modification, elbow between the<br />thighs instead of outside the thigh.</td></tr>
</tbody></table>
<br />
Make sure to keep your knees together and aligned with one another, don't let one knee poke forward. <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNYiRw0bw4Xo7Scw__Nzd-zioH3-I-HhjkrwUOAaaFVcv2xjzgrNIQTIIAhMzDszoZPA81-Nz6VeIBN0mfxV6XXVB65PD1FJlCxTlttm1qayCccryLfGusBXIkMuEeoQZWXnBd5ZZmIAo1/s1600/2015-05-05+12.53.37.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNYiRw0bw4Xo7Scw__Nzd-zioH3-I-HhjkrwUOAaaFVcv2xjzgrNIQTIIAhMzDszoZPA81-Nz6VeIBN0mfxV6XXVB65PD1FJlCxTlttm1qayCccryLfGusBXIkMuEeoQZWXnBd5ZZmIAo1/s1600/2015-05-05+12.53.37.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Knees misaligned, which means hips and<br />low back are also misaligned.</td></tr>
</tbody></table>
<br />
Don't collapse/rest your torso onto your thighs, keep yourself upright with core strength. Keep thinking of lifting your heart away from your thighs. Try to have your shoulders slightly higher than your hips; you can get to that position by both bending your knees a little deeper and lifting your heart a little higher.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjVz4gXqa5MCrYpezxgh-a15eGqjq4iqH0r8GdsN5OJR7hGg61LAMWVBcu7_6cIjT68o3YOSpfAvfnYJwO83JVlmwUvbZPLP9i3AAhaoMA4UwUQ7lS2tYrrU8OQNp7Sl1DKTZd0l1WAgxV/s1600/2015-05-05+12.54.10.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjVz4gXqa5MCrYpezxgh-a15eGqjq4iqH0r8GdsN5OJR7hGg61LAMWVBcu7_6cIjT68o3YOSpfAvfnYJwO83JVlmwUvbZPLP9i3AAhaoMA4UwUQ7lS2tYrrU8OQNp7Sl1DKTZd0l1WAgxV/s1600/2015-05-05+12.54.10.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Here I am leaning on my thighs, and my<br />shoulders are lower than my hips.</td></tr>
</tbody></table>
<br />
You can deepen the twist by reaching the arms straight out from the shoulders<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHoSFMehyphenhyphencu8u2cvdIbb9fPBXXaUcobB2fRaSlF0GjPam6w7d_3TpxK3s7CXwHv74UTVX4rfjl89K_EUe2Z4kTpo9JHLkiXhOMRgWNGVnPFVpVz6SdWUY-bQOZyyQ2iIbcj3-ql1hegb3Z/s1600/2015-05-05+12.54.30.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHoSFMehyphenhyphencu8u2cvdIbb9fPBXXaUcobB2fRaSlF0GjPam6w7d_3TpxK3s7CXwHv74UTVX4rfjl89K_EUe2Z4kTpo9JHLkiXhOMRgWNGVnPFVpVz6SdWUY-bQOZyyQ2iIbcj3-ql1hegb3Z/s1600/2015-05-05+12.54.30.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Deeper variation with arms straight out<br />from the shoulders.</td></tr>
</tbody></table>
<br />
<span style="font-size: large;"><b>Figure 4 pose (Eka Pada Utkatasana)</b></span><br />
<br />
It feels SO GOOD to stretch out the hips during long flights in an uncomfortable airplane seat!<br />
<br />
<b>To get into the posture:</b> Stand with your feet together, then bend your knees toward a squat. Bring all your weight into your right foot, then cross your left ankle above your right knee, balancing on your right leg. Try to keep your torso at a 90 degree angle to your right thigh. Flex your leg foot, making sure the left big toe is in line with the left knee, and there is no skin creasing on the inside of your ankle; in other words, keep your ankle in a neutral position. Hold for 5-10 breaths, then repeat standing on the left leg.<br />
<br />
<div>
Balance is tricky in a plane, extra bonus points if you keep your balance during turbulence. :) Keep a hand on an available wall (NOT another passenger's seat!) to steady yourself if needed.</div>
<div>
<br /></div>
<div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGoXEz7YMngtbmWHp6WiKmMTUIxEOJz_Xh58ew2GVbB6KPm7fzNKJahhGQ2IV7iSvq_9COOO6zoRmwtkVjizeovonnHvtPWANaz5RWiDhXYIXD-yRSDKdug7S8plBiup77GjzrQAs5BgQp/s1600/2015-05-05+12.54.46.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGoXEz7YMngtbmWHp6WiKmMTUIxEOJz_Xh58ew2GVbB6KPm7fzNKJahhGQ2IV7iSvq_9COOO6zoRmwtkVjizeovonnHvtPWANaz5RWiDhXYIXD-yRSDKdug7S8plBiup77GjzrQAs5BgQp/s1600/2015-05-05+12.54.46.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Figure 4 pose.</td></tr>
</tbody></table>
</div>
<div>
<br />
If this hurts your knees, partially unbend the standing leg and bring your torso more vertical. If it still hurts your knees, skip this posture.</div>
<div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOsG3AMM3IKbwIZblZrdRIa-3HGyC9VQ8X0p_gdvr0K4DQSAiw8xkOtsUSV9-YH9qqc5C1YZnkYjRawmQH_IQdcEZtz2tph_lkKujylQFQ3zMAuqXw78Dl5mBhUyoWn3YTdKhO7_h3YgAT/s1600/2015-05-05+12.55.02.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOsG3AMM3IKbwIZblZrdRIa-3HGyC9VQ8X0p_gdvr0K4DQSAiw8xkOtsUSV9-YH9qqc5C1YZnkYjRawmQH_IQdcEZtz2tph_lkKujylQFQ3zMAuqXw78Dl5mBhUyoWn3YTdKhO7_h3YgAT/s1600/2015-05-05+12.55.02.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Modified to be a little more upright.</td></tr>
</tbody></table>
</div>
<div>
<br /></div>
<div>
If you would like to go deeper into the hip stretch, bend forward and bring your spine parallel to the floor without changing the legs. Do not lean on your legs, keep holding your torso slightly off your legs with your core strength.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ7eQiK37aqgPB0cthPaRzMBpE-AFO-lzfH8YcDout3MtSWu6O5O19H18a-X2bKqwQfxs_4PHbK3MOPJSXlxJunXk_G5Ny0DrB9QuG02qWF9qbHBySCgdm4ovaDCUyeBdNe8Ehxo1Q6O8S/s1600/2015-05-05+12.57.31.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ7eQiK37aqgPB0cthPaRzMBpE-AFO-lzfH8YcDout3MtSWu6O5O19H18a-X2bKqwQfxs_4PHbK3MOPJSXlxJunXk_G5Ny0DrB9QuG02qWF9qbHBySCgdm4ovaDCUyeBdNe8Ehxo1Q6O8S/s1600/2015-05-05+12.57.31.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Folding forward increases the stretch in the hips.<br /></td></tr>
</tbody></table>
</div>
<div>
If you would like to go still deeper, straighten your standing leg and bring your hands to the floor.</div>
<div>
<br /></div>
<div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBgkUQzTHxVIDjfdfHKNjpbIMWB2-uThMuZPF6tjjkbyxQu_W-xU3iPfFVuG1uGgB2slghu_ouSOESi8NcGSLujoDIucrbyQCdgCofqPis0vga1nAwKXP-I7iCGUk32DpB6FSG0USTK_NV/s1600/2015-05-05+12.57.46.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBgkUQzTHxVIDjfdfHKNjpbIMWB2-uThMuZPF6tjjkbyxQu_W-xU3iPfFVuG1uGgB2slghu_ouSOESi8NcGSLujoDIucrbyQCdgCofqPis0vga1nAwKXP-I7iCGUk32DpB6FSG0USTK_NV/s1600/2015-05-05+12.57.46.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">For even more stretch, straighten the standing leg and bring<br />your hands to the floor. I have tight hips AND tight<br />hamstrings, so this is as far as I can go. :)</td></tr>
</tbody></table>
</div>
<div>
<b><br /></b></div>
<div>
<span style="font-size: large;"><b>Figure 4 Prayer Twist</b></span></div>
<div>
<br /></div>
<div>
A combination of the previous two postures, this is one of my favorite hip openers! </div>
<div>
<br /></div>
<div>
<b>To get into the posture:</b> from figure 4 pose with your left leg crossed over the right, bring your left elbow into the arch of your left foot, twisting to the right. Press the elbow into the foot to get a bit more leverage on both the twist and the hip opener. Hold for 5-10 breaths, then switch legs.</div>
<div>
<br /></div>
<div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5Xf5nWmMErHf3ybKeFT5AhRkU8BW-MRlytIBl9PyupJvCRgSFrdy8LEJBTOtXLoKYhBR_CV3D2pQw7s2SuWd-os4ZvTRt0LeEuYoJolrGELTS7qsN7LTmC24_FiBK0B-2GjwanWl99WwW/s1600/2015-05-05+12.58.17.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5Xf5nWmMErHf3ybKeFT5AhRkU8BW-MRlytIBl9PyupJvCRgSFrdy8LEJBTOtXLoKYhBR_CV3D2pQw7s2SuWd-os4ZvTRt0LeEuYoJolrGELTS7qsN7LTmC24_FiBK0B-2GjwanWl99WwW/s1600/2015-05-05+12.58.17.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Figure 4 with a twist!</td></tr>
</tbody></table>
</div>
<div>
<br />
This requires both a deep twist and a deep hip opening, so if you are feeling too stiff from the airplane seat, skip this posture!</div>
<div>
<br /></div>
<div>
If you are not able to bring your elbow to the arch of your foot, try your hand or forearm</div>
<div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiucZURezt7KhE5b0K9WxoVwiGVgS7L9vhS93mFbnc3qhAHc2PjR8b88dFR5W6CnzkVtUSzi5B2Bra9tYmZuV3jjewFPdDLkzz3XZc1-OB3tPrsK5mlcXs_jPjEwokCUjl5cCD2CjZ7p1w0/s1600/2015-05-05+12.59.01.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiucZURezt7KhE5b0K9WxoVwiGVgS7L9vhS93mFbnc3qhAHc2PjR8b88dFR5W6CnzkVtUSzi5B2Bra9tYmZuV3jjewFPdDLkzz3XZc1-OB3tPrsK5mlcXs_jPjEwokCUjl5cCD2CjZ7p1w0/s1600/2015-05-05+12.59.01.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Forearm to foot for a softer twist. Bring the other hand<br />to your hip crease.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi75cR_sdVQVSVu15A3rwtcR7zT5yBNWio40PROneF7JwfJklf7HRPKOffN379_SQBnFgH4EjJIydfBg64kDz2YDcPx3VZp3i0MWDbSK1GZff6yha2U1Wo0dbtcqDiz7KNK_9s90Ef14ebz/s1600/2015-05-05+12.58.54.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi75cR_sdVQVSVu15A3rwtcR7zT5yBNWio40PROneF7JwfJklf7HRPKOffN379_SQBnFgH4EjJIydfBg64kDz2YDcPx3VZp3i0MWDbSK1GZff6yha2U1Wo0dbtcqDiz7KNK_9s90Ef14ebz/s1600/2015-05-05+12.58.54.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If the forearm also won't reach the foot, you can hold the<br />foot in your hand.</td></tr>
</tbody></table>
</div>
<div>
<br />
Make sure the crossed over ankle isn't sickled, as this can irritate the knee.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5oPPyQD4QOSNwP0Pinv-y1yTLeaP5IkDPmZU2CqhkLVKp20jIG_Z_fNqNsITuGAxxi0j6Ktx-K1ItkyoL0xzzGYWnLRJTF-P_V8D_qxXrc_LZF0Lh8jAmrG4B2lIZam3ga0MegJGTZKwS/s1600/2015-05-05+12.56.19.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5oPPyQD4QOSNwP0Pinv-y1yTLeaP5IkDPmZU2CqhkLVKp20jIG_Z_fNqNsITuGAxxi0j6Ktx-K1ItkyoL0xzzGYWnLRJTF-P_V8D_qxXrc_LZF0Lh8jAmrG4B2lIZam3ga0MegJGTZKwS/s1600/2015-05-05+12.56.19.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sickled ankle - see how the foot bends up? You can check<br />for sickling by seeing if you can see your skin creasing<br />on the inside of your ankle, or if you can see the bottom<br />of your foot.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsVpstOTSQeHQPj6czuUJoNzljCXJ17NveJeodk5Nr-TDtxLkzC_lNN9gZaOpkqUmvtuvOQVS5qnTmDjOE-n0C_sscm2VAW9QWwUS4Slp0xIa_jsi4JsVaqaIwxDovK0_wiyvkxnK8Po5n/s1600/2015-05-05+12.57.06.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsVpstOTSQeHQPj6czuUJoNzljCXJ17NveJeodk5Nr-TDtxLkzC_lNN9gZaOpkqUmvtuvOQVS5qnTmDjOE-n0C_sscm2VAW9QWwUS4Slp0xIa_jsi4JsVaqaIwxDovK0_wiyvkxnK8Po5n/s1600/2015-05-05+12.57.06.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Unsickled ankle, or in neutral position helps keep the knee<br />safe. No skin creasing on the inner ankle, and I can only<br />see the side of my foot, not the bottom.</td></tr>
</tbody></table>
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<div>
<span style="font-size: large;"><b>Eagle Pose (Garudasana)</b></span></div>
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This posture opens the upper back, stretches the shoulders and increases overall circulation.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6r1PiVOldVAjt5rbrzZoClfLcF0Ce8skZHe-ZaJ-F9u7-dr2NfFz_q5qCvZW_sdRXzw56jOfWW89riwDESAPpgv27Nkgf3bNVlMWbbLMOm2NB2ceMqBlB-Jhnn72vujnD12l8xj1QhyphenhyphenX-/s1600/2015-05-05+12.59.39.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6r1PiVOldVAjt5rbrzZoClfLcF0Ce8skZHe-ZaJ-F9u7-dr2NfFz_q5qCvZW_sdRXzw56jOfWW89riwDESAPpgv27Nkgf3bNVlMWbbLMOm2NB2ceMqBlB-Jhnn72vujnD12l8xj1QhyphenhyphenX-/s1600/2015-05-05+12.59.39.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Eagle pose with double-wrapped arms<br />and double-wrapped legs.</td></tr>
</tbody></table>
<b>To get into the posture:</b> stand with your feet together, then bend the knees to a little squat. Transfer your weight into your right foot, then cross your left thigh over your right. If you are able, double-wrap the legs by bringing your left foot behind your right calf. Once the legs are set, cross your left arm under your right above the elbows, then take one of the three arm options: 1. Give yourself a hug with elbows crossed. 2. Bring the backs of your hands to touch. 3. Double-wrap the arms and bring your palms to touch. Lift your elbows toward shoulder height, and press your palms away from your face (if doing arm option 2 or 3). Stay for 5-10 breaths, then repeat with right leg on top and right arm on the bottom.<br />
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If your shoulders do not allow a double wrap of the arms as pictured above, try the two below.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi44OHsJkrO-vqKiEZhcSj4TZg_aGunqBW-7z6PjZHJnOxoHxb5yAqfQamUKLxjN5_ImrYS4ep-NKN3yrJKOIpSewNI9uH3CZN0GsjuS_tDa1L-AUEqVN8S3NMUj5GcYOMPepkPWwU_WSjm/s1600/2015-05-05+12.59.58.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi44OHsJkrO-vqKiEZhcSj4TZg_aGunqBW-7z6PjZHJnOxoHxb5yAqfQamUKLxjN5_ImrYS4ep-NKN3yrJKOIpSewNI9uH3CZN0GsjuS_tDa1L-AUEqVN8S3NMUj5GcYOMPepkPWwU_WSjm/s1600/2015-05-05+12.59.58.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Arm variation with a single wrap.</td></tr>
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<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLkdtj4KmpjVqhyphenhyphenQEZBDuysDBk__EEiLewORq8RRRWEsVgwS6YtESFoM8dVPIEtR8Qg3AhWVV4dgjTDSgWLufgc0LyBcPaT4LEIj1Nu3QryLCSHAWt5hyE4p6Rv0u4Adtq010wSR6ilSGm/s1600/2015-05-05+13.00.12.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLkdtj4KmpjVqhyphenhyphenQEZBDuysDBk__EEiLewORq8RRRWEsVgwS6YtESFoM8dVPIEtR8Qg3AhWVV4dgjTDSgWLufgc0LyBcPaT4LEIj1Nu3QryLCSHAWt5hyE4p6Rv0u4Adtq010wSR6ilSGm/s1600/2015-05-05+13.00.12.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Arm variation crossing the arms above the elbows is the<br />most gentle.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjETMlWd0figVMmR-eDlEK_JZk_siEAFOuRd4JY3v1mjgdOmDwTmfm9J5CHmwh0cBGsFROsqxQWX2FnQZQjJ1qcUYkvJxwGERtWWovf7NpgIs_LFdgCYj2YO2zFjJKiacrkIlHwBFTKXz0p/s1600/2015-05-05+13.00.18.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjETMlWd0figVMmR-eDlEK_JZk_siEAFOuRd4JY3v1mjgdOmDwTmfm9J5CHmwh0cBGsFROsqxQWX2FnQZQjJ1qcUYkvJxwGERtWWovf7NpgIs_LFdgCYj2YO2zFjJKiacrkIlHwBFTKXz0p/s1600/2015-05-05+13.00.18.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View of crossed arms from the back.</td></tr>
</tbody></table>
<br />If you are not able to double-wrap the legs, just do the first cross of the legs. You can also tap your toe on the floor for balance.</div>
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<div class="separator" style="clear: both; text-align: center;">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCaA4LOUTcpCLUn9gAlg9VRQfjlF9faHcfUm1lfTKgzMAnaouzX2S-DriS6b2dne-UUASaUg57x_5Vq6iaJGppmn1yzZhC8_jTudgvSXdBNuG59ksQT9A39kTrKinA6K3v-W_tU1NvW52y/s1600/2015-05-05+13.00.35.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCaA4LOUTcpCLUn9gAlg9VRQfjlF9faHcfUm1lfTKgzMAnaouzX2S-DriS6b2dne-UUASaUg57x_5Vq6iaJGppmn1yzZhC8_jTudgvSXdBNuG59ksQT9A39kTrKinA6K3v-W_tU1NvW52y/s1600/2015-05-05+13.00.35.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Single-crossed legs with toes tapped on the<br />ground to help with balance.</td></tr>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvB7J8Q1DJ7lLpCEbB0wyu-PueeMrGROujOeADSPCH0y-vmn7ehLwuT3mNFigd8tbMmSEACrt4MnqbT4bRl2TCbmXq5uG_7GI0cAnalJ7xreLYohPRlaGmrtDZCXxAnJrN0ncxkWNmf4_b/s1600/2015-05-05+13.00.50.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvB7J8Q1DJ7lLpCEbB0wyu-PueeMrGROujOeADSPCH0y-vmn7ehLwuT3mNFigd8tbMmSEACrt4MnqbT4bRl2TCbmXq5uG_7GI0cAnalJ7xreLYohPRlaGmrtDZCXxAnJrN0ncxkWNmf4_b/s1600/2015-05-05+13.00.50.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Single crossed legs with crossed leg floating<br />if you don't need the toe down for balance.</td></tr>
</tbody></table>
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<br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />If balance is challenging or your legs get fatigued, lean back against a wall in the bulkhead.</div>
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<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9vnOpD9hIcw7czbqS3V57s4s7SbrrULuEQoa_vZU9BU6bkPylNAgEN-2nO6cm80-l8fx7M3BocvsXhZlp8iW4z0B9T-WX1fka4UpY1EH3llXVjsj7-hPsQ2Jr_SQI1bkbRk4_VSECDfeX/s1600/2015-05-05+13.01.28.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9vnOpD9hIcw7czbqS3V57s4s7SbrrULuEQoa_vZU9BU6bkPylNAgEN-2nO6cm80-l8fx7M3BocvsXhZlp8iW4z0B9T-WX1fka4UpY1EH3llXVjsj7-hPsQ2Jr_SQI1bkbRk4_VSECDfeX/s1600/2015-05-05+13.01.28.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Eagle pose using a wall for support.</td></tr>
</tbody></table>
<br />Make sure not to round your upper spine. The upper back is broad (shoulder blades far away from each other), but not rounded.<br /><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-3HoLYxmQmMMUwPH_8DVaGMW-KIwJDbDRZLDiSkKyezdHvGS5Jbtm48OJqMFOY3CY73Ibp0epFnQDHdibUuW5RRe1MzPbvEFTx3IppyH19sAeFyBzuLoK8s6LLz5QLG9Eq_2lJIrpD_O6/s1600/2015-05-05+13.01.58.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-3HoLYxmQmMMUwPH_8DVaGMW-KIwJDbDRZLDiSkKyezdHvGS5Jbtm48OJqMFOY3CY73Ibp0epFnQDHdibUuW5RRe1MzPbvEFTx3IppyH19sAeFyBzuLoK8s6LLz5QLG9Eq_2lJIrpD_O6/s1600/2015-05-05+13.01.58.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Try not to round your spine like this.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig4EQyau0D1ij-d_gNFqUCwXErj5x_aBUP-Be_QCS8MWYXxp1eJx-TLCOLB_QhGkNAwrqPhc4CrTiNARMYJrMTsQ0XCMjJenQudIVGTKLUAPANKrKoOjDuMDoQ9A0yV4KjKazyGxubwiV2/s1600/2015-05-05+13.02.06.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig4EQyau0D1ij-d_gNFqUCwXErj5x_aBUP-Be_QCS8MWYXxp1eJx-TLCOLB_QhGkNAwrqPhc4CrTiNARMYJrMTsQ0XCMjJenQudIVGTKLUAPANKrKoOjDuMDoQ9A0yV4KjKazyGxubwiV2/s1600/2015-05-05+13.02.06.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Try to keep the torso upright. Lift your elbows<br />to shoulder height and press your palms<br />away from the face to get broadness across<br />the back without rounding the spine.</td></tr>
</tbody></table>
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<span style="font-size: large;"><b>Rag Doll Forward Bend (Uttanasana variation)</b></span></div>
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This posture lengthens a tight low back and also stretches the hamstrings.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj30Sy1xd8nNd9jyOqCNYfPwNV0BQpjByZTqIief1GCK0Ie9zLAr700-sq5n6sxBDEckrAm5VR88rRzx7AMCMNzH5WzsgwCKC3heCR5HMOtz_C6xXiN3ihNp6sfSy6DgRIydAcYmOH7ePzP/s1600/2015-05-05+13.02.30.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj30Sy1xd8nNd9jyOqCNYfPwNV0BQpjByZTqIief1GCK0Ie9zLAr700-sq5n6sxBDEckrAm5VR88rRzx7AMCMNzH5WzsgwCKC3heCR5HMOtz_C6xXiN3ihNp6sfSy6DgRIydAcYmOH7ePzP/s1600/2015-05-05+13.02.30.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rag doll forward bend with bent knees is<br />safe on the low back.</td></tr>
</tbody></table>
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<div>
<b>To get into the posture:</b> stand with your feet hip-bone width apart (about 2 fist widths). Bend your knees a bit and fold your torso forward, hanging your head toward the floor. Start with the knees bent enough that your torso rests on your thighs to target the low back. Hold for 5-10 breaths, completely releasing the head and neck.</div>
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Then, if you can straighten the legs without the mid or lower back coming up higher than the hips, straighten the legs to target the hamstrings. Hold for 5-10 more deep breaths.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCvPGCc_LyeS-xmh7fj8TZKMfInY_MqX_mr3H7d0g6B6iNbtMWaQQAJrOx83CoXxZV8A5zygu8MYRzN0wZnxTz5fKaC0AXljN1TQjMbseK8MsdQ3Z3ZzaN4o7rQAb7DH1sh-FwSVN_-D4v/s1600/2015-05-05+13.02.43.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCvPGCc_LyeS-xmh7fj8TZKMfInY_MqX_mr3H7d0g6B6iNbtMWaQQAJrOx83CoXxZV8A5zygu8MYRzN0wZnxTz5fKaC0AXljN1TQjMbseK8MsdQ3Z3ZzaN4o7rQAb7DH1sh-FwSVN_-D4v/s1600/2015-05-05+13.02.43.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rag doll forward bend with legs straight.<br />Despite my tight hamstrings, my low back<br />is below my hips, so there is no pressure<br />or discomfort in my low back.</td></tr>
</tbody></table>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBm9zyeSBoeZ_u-kYum0gnmNWJWSzpBa5IpaI2bidTKFTKpyz31OLrhr6TjnwNOu_alwH8dvrvIYTNo85OG1YP0IV7-UdZ9Yy8Ws59t3lG69MXYRcsXWQrLZvnAW1N0l4P1XMUH8S7NprJ/s1600/2015-05-05+13.02.51.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBm9zyeSBoeZ_u-kYum0gnmNWJWSzpBa5IpaI2bidTKFTKpyz31OLrhr6TjnwNOu_alwH8dvrvIYTNo85OG1YP0IV7-UdZ9Yy8Ws59t3lG69MXYRcsXWQrLZvnAW1N0l4P1XMUH8S7NprJ/s1600/2015-05-05+13.02.51.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If your hamstrings and low back are tight,<br />you may have your low back higher than<br />your hips when you straighten your legs.<br />This puts a lot of pressure on your low back<br />and can cause pain, so be sure to bend your<br />knees if this is the case!</td></tr>
</tbody></table>
<b></b><br /><b></b></div>
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Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com0tag:blogger.com,1999:blog-3748547777025300971.post-84534337705485975812015-03-30T17:02:00.000-07:002015-03-30T17:02:13.496-07:00Airplane Yoga :) Part 1. Postures for aisle/bathroom line.<div dir="ltr" style="text-align: left;" trbidi="on">
I'm back from Vietnam, and I thought I'd write a post about a way to make 30+ hours in transit a little more bearable. :) Of course you're not going to be able to do a full practice on an airplane, but just doing a couple yoga postures or parts of yoga postures (i.e. just the arms, not the legs) can really refresh you while you are stuck sitting for 13 hours. (my longest flight of the 3 flights in transit to Vietnam!)<br />
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Some airplanes have a larger galley or bulkhead area where you can break out a full posture or two if you're not shy, :) and that will be the subject of my next post. This post is about postures or parts of postures that you can do in the aisle i.e. while waiting in line for the bathroom.<br />
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<b>Notes on airplane yoga:</b><br />
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Airplane yoga is not your usual yoga practice, so please don't try to get to the depth you would in a normal class or home practice! When you do these postures, your body will more than likely be cold and stiff from sitting, so take it easy on yourself and release into each posture with care and mindfulness.<br />
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In close quarters, be careful of the aim of your derrière. Make sure you're not giving someone a free show that they are not interested in seeing. :) Aim it toward a wall or down the aisle.<br />
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Same with your feet - make sure they stay on the ground or touching your body if you are in the aisle, otherwise they may be uncomfortably close to someone's seat.<br />
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Make sure to be respectful of the crew and other passengers as they move around the plane. Do not get in their way with your postures, and make sure to apologize if you end up in their way accidentally.<br />
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<div style="text-align: left;">
<span style="font-size: x-large;">Postures for the aisle</span></div>
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These are pretty unobtrusive and can be done in the aisle i.e. as you wait in line for the bathroom. Still, make sure you are not so absorbed in your postures that you get in the way of other passengers or flight attendants. :)</div>
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<b><span style="font-size: large;">Dancer Modification (Natarajasana)</span></b></div>
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This is great stretch for the hip flexors and quadriceps, which get pretty stiff from sitting for several hours!</div>
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<b>To get into the posture:</b> Stand with your feet together, facing your body down the aisle rather than toward a row of seats. Bring your weight into your left foot, then bend your right knee and bring your heel toward your bum. Reach down and grab it with your right hand, and keeping your knees right in line with one another, bring the heel as close to your bum as you can, while engaging your core and pressing your tailbone down toward the floor.<b> </b><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhmOvE-7g9mvlJpiMDyYzTNFntMlOKP8PUFrr-xG8fXS-QC_ZseW5P4wQl_PxwAWoXc5shzuUhoCXmVQ9XRzmcGZADvqHrcMe6jyfzMsRUFlSA16uwCBp6e7fn0144hgueECSCuESXChUF/s1600/Quad+Stretch.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhmOvE-7g9mvlJpiMDyYzTNFntMlOKP8PUFrr-xG8fXS-QC_ZseW5P4wQl_PxwAWoXc5shzuUhoCXmVQ9XRzmcGZADvqHrcMe6jyfzMsRUFlSA16uwCBp6e7fn0144hgueECSCuESXChUF/s1600/Quad+Stretch.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dancer variation quad stretch.</td></tr>
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In this variation, do not allow the low back to arch; it takes the stretch out of the hip flexors. Keep drawing your belly button up and in, and press your tailbone down in the direction of the floor.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3dFojgdEjS1YuBffbVR9cJ-WEcmEzOA_aAQSmLIM0YZPJekoYKX8TVRvaV-V6vFVnFW4pvW2ChLojHB9QwhDLgDycmU2BHAqyh7P-51Y-4cDhIozpZQcPApIYaMgwI-WXecBVtCoJxInJ/s1600/Dancer+low+back+bent.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3dFojgdEjS1YuBffbVR9cJ-WEcmEzOA_aAQSmLIM0YZPJekoYKX8TVRvaV-V6vFVnFW4pvW2ChLojHB9QwhDLgDycmU2BHAqyh7P-51Y-4cDhIozpZQcPApIYaMgwI-WXecBVtCoJxInJ/s1600/Dancer+low+back+bent.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Don't arch your low back, try to isolate the quads<br />
and hip flexors in this variation.</td></tr>
</tbody></table>
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Keep the knees together, do not let the lifted leg knee go behind you.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhyRbZi8T6SZSt67vakBkGcSmVfvxQnzbriw7XrPnyE45gpRfW7FbHGYjh9y-V94arSIJpCyDJeyWnIalNdF50IP_H6TJAoKcIBXfzfvWVhdehZD-gzwBQ2ierJ2xlOa6Crr4nSPQ3bSaC/s1600/Dancer+knee+back.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhyRbZi8T6SZSt67vakBkGcSmVfvxQnzbriw7XrPnyE45gpRfW7FbHGYjh9y-V94arSIJpCyDJeyWnIalNdF50IP_H6TJAoKcIBXfzfvWVhdehZD-gzwBQ2ierJ2xlOa6Crr4nSPQ3bSaC/s1600/Dancer+knee+back.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Knees not square, and notice I am tipping<br />
forward - not much of a release for the<br />
quads and hip flexors when done this way.</td></tr>
</tbody></table>
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If you want more leverage, grab the foot with both hands. Lean a shoulder against a wall or your hip against your seat (if yours is an aisle seat) for help with balance.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5n-VMGCAQmVQt3Kx0gI42AZnO-1UXQ3MmSzBzABDvReSQQyJXVnmKzTEDEgYGO5gOebjsf9M5r2LnZ3j3I2yyCz19fdqpGGKeOuVyLKpFrvDNDOnrHKl4zaehgruzUJoECNVxRQaE1V9M/s1600/Dancer+grab+foot+with+both+hands.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5n-VMGCAQmVQt3Kx0gI42AZnO-1UXQ3MmSzBzABDvReSQQyJXVnmKzTEDEgYGO5gOebjsf9M5r2LnZ3j3I2yyCz19fdqpGGKeOuVyLKpFrvDNDOnrHKl4zaehgruzUJoECNVxRQaE1V9M/s1600/Dancer+grab+foot+with+both+hands.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Grabbing the foot with both hands gives a<br />
bit more leverage to pull in the foot.</td></tr>
</tbody></table>
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<b><span style="font-size: large;">Eagle Arms</span></b></div>
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Eagle arms is a nice stretch for the shoulders and opening for the upper back.<br />
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<b>To get into the posture:</b> Stand up tall with your feet either together or hip bone width. Cross your left arm under your right above the elbows, then take one of the three arm options: 1. Give yourself a hug with elbows crossed. 2. Bring the backs of your hands to touch. 3. Double-wrap the arms and bring your palms to touch. Lift your elbows toward shoulder height, and press your palms away from your face (if doing arm option 2 or 3). Stay for 5-10 breaths, then repeat with the left arm on top.</div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT4MLHY4rtWEXMqGc7w2Au7QmAKTZCNIieO7VPUhIeRieTATPAFJ_h50mmCNIoHkxAu_do7-QO_EB75G-FHlE7wXKqongfyfNQExlZhc69jeFVT_Pdex4DvwYtGWGjT15W1uNHwypiBrKU/s1600/Eagle+arms+single+wrap.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT4MLHY4rtWEXMqGc7w2Au7QmAKTZCNIieO7VPUhIeRieTATPAFJ_h50mmCNIoHkxAu_do7-QO_EB75G-FHlE7wXKqongfyfNQExlZhc69jeFVT_Pdex4DvwYtGWGjT15W1uNHwypiBrKU/s1600/Eagle+arms+single+wrap.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Arms option 2: arms single wrapped with<br />
the backs of the hands touching.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKxKAtJEImf5VSNP6r6XSABAQjWkbTDl75NwleGE3_h7rNSGQjFfWaFMgbVme-lorMgHTB50SQ3PWLcJByGdS5G8sXnC9M-YgSAg_J17rxKlYIG88sxcR_FQYa7ThE4eqpAxrfJG5NSZMO/s1600/Folded+arms+eagle+variation.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKxKAtJEImf5VSNP6r6XSABAQjWkbTDl75NwleGE3_h7rNSGQjFfWaFMgbVme-lorMgHTB50SQ3PWLcJByGdS5G8sXnC9M-YgSAg_J17rxKlYIG88sxcR_FQYa7ThE4eqpAxrfJG5NSZMO/s1600/Folded+arms+eagle+variation.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Arms option 1: arms crossed above the elbows.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu3fDWiZo-OSHYUhBijZa33AVGq4r9_LRqegcmvEKuJ5IP4ROVxRqsa3ynahXaCgApZJJsF2lSWegfMzBPL6Mxan-fRu-FkqdM0ZfEvS2gnEFTgfUB75PNJMLQ0e547A2VsunSTZ4BRvXP/s1600/Eagle+arms.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu3fDWiZo-OSHYUhBijZa33AVGq4r9_LRqegcmvEKuJ5IP4ROVxRqsa3ynahXaCgApZJJsF2lSWegfMzBPL6Mxan-fRu-FkqdM0ZfEvS2gnEFTgfUB75PNJMLQ0e547A2VsunSTZ4BRvXP/s1600/Eagle+arms.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Arms option 3: double-wrapped arms with<br />
palms touching.</td></tr>
</tbody></table>
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<b><span style="font-size: large;">Cow Face Pose Arms (Gommukasana Arms)</span></b></div>
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Another nice opening for the shoulders.</div>
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<b>To get into the posture:</b> Standing in the aisle, bring your left elbow toward behind your head and your right elbow at your side with your right hand reaching up behind your back. If you can reach your hands and grasp them together from this position, stay and breathe for 5-10 breaths! If you are not able to reach the hands to one another OR if you feel pinching or pain in the shoulder joints, grip a scarf, belt or detachable purse/luggage strap. :)</div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkcFbhwBdun6JxARoSgOFq3Uwj0xMnwbaRXAtftuRgIXxO81r9pYes8ejuM3mMkS3on_UGWB2jymCm0ymzCq-Njf1PLtfb34rk8iYbgQNo-m8VZnGPU6G2unkq9HHbVkUJhtC99M_J_URl/s1600/Gommukasana+arms+with+strap.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkcFbhwBdun6JxARoSgOFq3Uwj0xMnwbaRXAtftuRgIXxO81r9pYes8ejuM3mMkS3on_UGWB2jymCm0ymzCq-Njf1PLtfb34rk8iYbgQNo-m8VZnGPU6G2unkq9HHbVkUJhtC99M_J_URl/s1600/Gommukasana+arms+with+strap.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Try a strap between the hands to make<br />
gommukasana arms easier on the shoulders.</td></tr>
</tbody></table>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUFxJqTE5XsUjiW1HhYyJuENtP1sfIbXLstGsamsBbN5tPeDNZsyrwzJGX-lNKsL4FXivQL5T-Hig1fxPTCMuN1Uq0cFcpuJDUGcDHO_bhgd6UwLjkoFJ_BUBerY3AtoGJKz9uPayVFpBe/s1600/1+Gommukasana+arm.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUFxJqTE5XsUjiW1HhYyJuENtP1sfIbXLstGsamsBbN5tPeDNZsyrwzJGX-lNKsL4FXivQL5T-Hig1fxPTCMuN1Uq0cFcpuJDUGcDHO_bhgd6UwLjkoFJ_BUBerY3AtoGJKz9uPayVFpBe/s1600/1+Gommukasana+arm.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If gommukasana arms are not comfortable<br />
for your shoulders, just do one arm!<br />
Riddick's tail makes an appearance. :)</td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_vsJjLclJep_G3Z9s3MilCLcrUSxbA0O1lyHlmp1GKKtWFQD1qWobyDpF-oHlT_lGmcLmKlNZjwuouIHtLs7naMYrfHIo69h_ipZOAxrHKnpG5xgNG8VIm5N4Qn6SV9LqKn_d8-5QL74o/s1600/Gommukasana+arms.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_vsJjLclJep_G3Z9s3MilCLcrUSxbA0O1lyHlmp1GKKtWFQD1qWobyDpF-oHlT_lGmcLmKlNZjwuouIHtLs7naMYrfHIo69h_ipZOAxrHKnpG5xgNG8VIm5N4Qn6SV9LqKn_d8-5QL74o/s1600/Gommukasana+arms.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Full gommukasana arms with hands<br />clasped behind the upper back.</td></tr>
</tbody></table>
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<span style="font-size: large;"><b>Standing chest expansion</b></span></div>
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This is a nice way to undo the forced slouchiness of an airplane seat.</div>
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<b>To get into the posture:</b> Stand facing down the aisle, and interlace your fingers behind your back. Press your palms together it possible, and without bending forward, lift your hands off your bum toward the ceiling, keeping the arms straight. Squeeze your shoulder blades toward each other behind your back and lift your chest up toward the ceiling. Stay for 5-10 deep breaths, then release and interlace your fingers with the other set on top and repeat.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu9LyjRtlbFIKiceZacXj_hAsbKc4FtYa70tmRoiQoJnfDJ2CYLxaaTSQb858jgXP73bHhPTIs_Y-H2k95zRgqLU-5q6xsJowHI-Iw2Tcpt6ny8XDnwWEoa3sZlDUmmYHXnXiowgJkjhyphenhyphenp/s1600/Chest+expansion.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu9LyjRtlbFIKiceZacXj_hAsbKc4FtYa70tmRoiQoJnfDJ2CYLxaaTSQb858jgXP73bHhPTIs_Y-H2k95zRgqLU-5q6xsJowHI-Iw2Tcpt6ny8XDnwWEoa3sZlDUmmYHXnXiowgJkjhyphenhyphenp/s1600/Chest+expansion.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Standing chest expansion with palms<br />pressed together.</td></tr>
</tbody></table>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzchsS4Mk-p49upKpcV72qyxZvW64xLOxUYUInIzQNw1z7aB7n18e4pdNwUXrjxDflvKct_ZMg8O7k6a7Lks9EsiZ9dE5iyrkkp4HsMboIPzKmedgEAEoPdhBRXzLP3SUF8pzy2ev7OU-b/s1600/Chest+expansion+palms+not+together.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzchsS4Mk-p49upKpcV72qyxZvW64xLOxUYUInIzQNw1z7aB7n18e4pdNwUXrjxDflvKct_ZMg8O7k6a7Lks9EsiZ9dE5iyrkkp4HsMboIPzKmedgEAEoPdhBRXzLP3SUF8pzy2ev7OU-b/s1600/Chest+expansion+palms+not+together.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Standing chest expansion with palms apart<br />if shoulder tightness does not allow the palms<br />to come together.</td></tr>
</tbody></table>
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If you are not able to interlace fingers, hold a scarf/belt/purse strap behind your back instead.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMi9-Pr3ihjN-pooj8UGuNb5zYQxzT2jiAiVq04xPcQmgV61o5MNOojOzONUmuD3GFHM8MSouqSX4BSc2excGiMf7Qjh0DOmHZDrINncnqhBfnE0Ivw_flhujK9ejshPkfADAZMSLnOujW/s1600/Chest+expansion+with+strap.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMi9-Pr3ihjN-pooj8UGuNb5zYQxzT2jiAiVq04xPcQmgV61o5MNOojOzONUmuD3GFHM8MSouqSX4BSc2excGiMf7Qjh0DOmHZDrINncnqhBfnE0Ivw_flhujK9ejshPkfADAZMSLnOujW/s1600/Chest+expansion+with+strap.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chest expansion with a strap. Sub a purse<br />strap, luggage strap, scarf or belt on<br />the airplane. :)</td></tr>
</tbody></table>
If you would like a deeper release, try to lift your hands away from your low back, keeping the arms straight.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCo2PfnaRVLJfGlX1uI1a7cU2x3lDuEuJyCgmPJnDu69zK7lwFfXPJ5-HaWngursDuc6jr3c_eYIyO8GlZ1nzqZ4LyJVLEVsXDQcaYHTn6Ab56hSx7lF2xyxI1CRBEpXVHjLmdLUQwoB1V/s1600/Chest+Expansion+from+side.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCo2PfnaRVLJfGlX1uI1a7cU2x3lDuEuJyCgmPJnDu69zK7lwFfXPJ5-HaWngursDuc6jr3c_eYIyO8GlZ1nzqZ4LyJVLEVsXDQcaYHTn6Ab56hSx7lF2xyxI1CRBEpXVHjLmdLUQwoB1V/s1600/Chest+Expansion+from+side.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chest expansion, a little deeper opening<br />with hands away from the back.</td></tr>
</tbody></table>
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<span style="font-size: large;"><b>Standing neck releases</b></span><br />
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The neck releases from <a href="http://yogahuman.blogspot.com/2015/01/yoga-antidote-to-your-workday.html" target="_blank">this post</a> can be done standing up! Here are pictures, and <a href="http://yogahuman.blogspot.com/2015/01/yoga-antidote-to-your-workday.html" target="_blank">for the descriptions click here.</a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaga0H4RfnXTrOVrXeU0ZAX8gV9Nk_KiyWq3e4A_hvGsX7yqqsK15RCMBpPy96U9no1jcvtTVwMWhx9SBBNpkUNNitoy62zLzoQhjp8gcyNUPDU5D-H5QmtmpU6UtWXOqNv51E4PFPV_h3/s1600/Neck+Stretch+Release+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaga0H4RfnXTrOVrXeU0ZAX8gV9Nk_KiyWq3e4A_hvGsX7yqqsK15RCMBpPy96U9no1jcvtTVwMWhx9SBBNpkUNNitoy62zLzoQhjp8gcyNUPDU5D-H5QmtmpU6UtWXOqNv51E4PFPV_h3/s1600/Neck+Stretch+Release+1.jpg" height="400" width="261" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Neck release 1.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghpXpDuSFjYumQxDJ7NI6Y7joA33utuNbfzavkh0pv0tCoCJt8sGgBXZ3yJMfgsd0xAqOiAK031zhWjn1tQvFqjDItodslnZOvTjWRFc8HKuXYzjz4I4pDxeay6XFBFSpj-SQIqVGELCmQ/s1600/Neck+Stretch+Release+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghpXpDuSFjYumQxDJ7NI6Y7joA33utuNbfzavkh0pv0tCoCJt8sGgBXZ3yJMfgsd0xAqOiAK031zhWjn1tQvFqjDItodslnZOvTjWRFc8HKuXYzjz4I4pDxeay6XFBFSpj-SQIqVGELCmQ/s1600/Neck+Stretch+Release+2.jpg" height="400" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Neck release 2.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcupwffwYAozKH4F55I456YvVDsrI_FIuSj5wP0OGPIYp6vWGw0O9BOazUA9Dmm5XebuKEm82PaiRk5YSRmqNt4Y1c1_ZH8CVE1UOR1qzX63mJghX3p6nSTuUgmExp9dWn1qtiXx5q7DHJ/s1600/Neck+Stretch+Release+3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcupwffwYAozKH4F55I456YvVDsrI_FIuSj5wP0OGPIYp6vWGw0O9BOazUA9Dmm5XebuKEm82PaiRk5YSRmqNt4Y1c1_ZH8CVE1UOR1qzX63mJghX3p6nSTuUgmExp9dWn1qtiXx5q7DHJ/s1600/Neck+Stretch+Release+3.jpg" height="400" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Neck release 3.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4cLfKVhhcEKDPnqVbV8FTYfXE229D-zU_BW-tcptKlM-QCSJi0rNnlYE6AHsgeFuKLRU_HoaoRCi3ZZybYmD_014oMTc8Lm5FtMK88HsTonKb5mz4KfqQF9CUYjUca-Qks4pWwg0nzMKl/s1600/Neck+Stretch+Variation+to+Intensify.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4cLfKVhhcEKDPnqVbV8FTYfXE229D-zU_BW-tcptKlM-QCSJi0rNnlYE6AHsgeFuKLRU_HoaoRCi3ZZybYmD_014oMTc8Lm5FtMK88HsTonKb5mz4KfqQF9CUYjUca-Qks4pWwg0nzMKl/s1600/Neck+Stretch+Variation+to+Intensify.jpg" height="400" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Add the weight of the other arm to your<br />
head to add on to any of the three neck<br />
releases. Make sure not to pull, just let<br />
gravity do the work.</td></tr>
</tbody></table>
</div>
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Stay tuned for Airplane Yoga Part 2: Postures for the galley! (or slightly larger spaces than the aisle :) )</div>
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</div>
Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com0tag:blogger.com,1999:blog-3748547777025300971.post-60443892009659308172015-03-03T18:57:00.001-08:002015-03-03T18:57:58.513-08:00Supported fish leg variations<div dir="ltr" style="text-align: left;" trbidi="on">
After I wrote my very first blog post <a href="http://yogahuman.blogspot.com/2015/01/everybody-needs-this-posture.html" target="_blank">Everybody Needs This Posture</a> about Supported Fish, my mother immediately told me she was unable to do the posture because an old back injury made the posture hurt her low back. Her low back complaint inspired me to write this short post about supported fish leg variations, one of which can help if your low back hurts in supported fish.<br />
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<b>Supported Fish with Legs Extended</b><br />
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The usual leg variation for supported fish is simply legs extended forward.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-Zu1ZZTbkC2XtJIgJrYZYtyxYX1EK4bd4C1nMWRubn3y3EQk9i17uU0fVhNBSIWhn7GJla3MK6H1s5UNYw79z3-98LrKIQiWHNTE02xoPb8UR4vF0HMXxMGEtRnKBh-OTPz4MDpROaAgs/s1600/Legs+extended.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-Zu1ZZTbkC2XtJIgJrYZYtyxYX1EK4bd4C1nMWRubn3y3EQk9i17uU0fVhNBSIWhn7GJla3MK6H1s5UNYw79z3-98LrKIQiWHNTE02xoPb8UR4vF0HMXxMGEtRnKBh-OTPz4MDpROaAgs/s1600/Legs+extended.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Legs extended in supported fish is the most common.</td></tr>
</tbody></table>
<b><br /></b>
<b>Supported Fish with Supta Baddha Konasana Legs</b><br />
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You can also vary it up and give yourself a bonus hip opener by doing Supta Baddha Konasana (Reclining Bound Angle) with the legs, bringing the soles of the feet together and letting the knees fall toward the floor. You can support the knees with blocks if this is too much of a stretch for the groin. For some people, this variation puts too much pressure on the low back. If it causes you low back pain, go back to legs extended forward, or try the next variation.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw68VH4saYj9dDgtTNwtbvdknBzWL-Fx6L0hYLuMB6MCqKNAfLEJaiseI2aJ46oHCPV4SMwRWVwIclZL79_uTPXDrmjDW4fAQMSwQk58216yXPDne1l0ruEOJKRGBn4lqf8vX80kYGH3zm/s1600/Supta+baddha+konasana+legs.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw68VH4saYj9dDgtTNwtbvdknBzWL-Fx6L0hYLuMB6MCqKNAfLEJaiseI2aJ46oHCPV4SMwRWVwIclZL79_uTPXDrmjDW4fAQMSwQk58216yXPDne1l0ruEOJKRGBn4lqf8vX80kYGH3zm/s1600/Supta+baddha+konasana+legs.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Supported Fish with Supta Buddha Konasana legs.</td></tr>
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<b><br /></b>
<b>Supported Fish with Knees Bent</b><br />
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If your low back hurts in supported fish, the first thing to try is put something smaller under your upper spine, i.e. if you are using a block, try a rolled blanket, or if you are using a rolled blanket, try unrolling it a bit or using a folded blanket. If your low back remains uncomfortable, you can try placing your feet flat on the floor slightly wider than hip bone width apart and let your knees fall against each other. This helps the low back lengthen out a bit rather than feeling condensed or "crunchy."<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUY1ybzaXlJCvc-LAmLAGPer93ap7KmnA9WlBie6xWutOvPVVbJF72ctnF9dkl_CNlRVmKr5l77wtRKh_LZqDXwdZ2zzdBuuLO9jshciey_XhnknkWSAHH2DtMQLYxyl8vKgXLSBigl_DN/s1600/Knees+bent.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUY1ybzaXlJCvc-LAmLAGPer93ap7KmnA9WlBie6xWutOvPVVbJF72ctnF9dkl_CNlRVmKr5l77wtRKh_LZqDXwdZ2zzdBuuLO9jshciey_XhnknkWSAHH2DtMQLYxyl8vKgXLSBigl_DN/s1600/Knees+bent.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Knees bent in supported fish to help lengthen the low back.</td></tr>
</tbody></table>
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There are so many ways to experiment with props and positions in supported fish! You are sure to find a variation that works for your body. Check out these supported fish articles for more options: <a href="http://yogahuman.blogspot.com/2015/01/everybody-needs-this-posture.html" target="_blank">Blanket Variations</a>, <a href="http://yogahuman.blogspot.com/2015/01/everybody-needs-this-posture-continued.html" target="_blank">Block Variation</a>s, <a href="http://yogahuman.blogspot.com/2015/02/supported-fish-arm-variations.html" target="_blank">Arm Variations</a> and even a <a href="http://yogahuman.blogspot.com/2015/01/supported-fish-foam-roller-variation.html" target="_blank">Foam Roller Variation</a>!</div>
Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com0tag:blogger.com,1999:blog-3748547777025300971.post-62660620411870000002015-03-01T17:56:00.000-08:002015-03-02T17:12:23.722-08:00Down Dog Demystified<div dir="ltr" style="text-align: left;" trbidi="on">
For those of you who are new to yoga, or even those of you who aren't, downward facing dog can be a challenging posture to work into your body. My own downward facing dog I still continue to refine, and I have been practicing for more than 10 years!<br />
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<b><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkJkz0-tEd7SrumjyI3PWmvQZV99nXiir-BF9TrdEOMoOXJI0oDS1sIa9kBHe3yJv8GA9cyJSAvnhKeW0DcJ2DJru0QKZ9UFUuSIsQMyqs07U1URSpVguSd549tHfZluNP0u7xg5tNSsgh/s1600/Down+Dog.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkJkz0-tEd7SrumjyI3PWmvQZV99nXiir-BF9TrdEOMoOXJI0oDS1sIa9kBHe3yJv8GA9cyJSAvnhKeW0DcJ2DJru0QKZ9UFUuSIsQMyqs07U1URSpVguSd549tHfZluNP0u7xg5tNSsgh/s1600/Down+Dog.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Downward facing dog in my garden. :)</td></tr>
</tbody></table>
</b><br />
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The basic position of downward facing dog is an inverted V with the hands and feet on the floor. It sounds simple, but downward facing dog requires strength in the shoulders, arms, and core, as well as flexibility in the back, legs and shoulders. This sequence will help you into downward facing dog by building the strength and flexibility required to work the posture into your body.<br />
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I'd love to thank my very first <b>Featured Yoga Human</b>, Marcy, for posing for the photos! :)<br />
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<br />
<span style="font-size: x-large;">Legs Up the Wall (Viparita Karani)</span><br />
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Legs up the wall helps your body to learn the correct angle between the spine and thighs for downward facing dog. Eventually when you come to downward facing dog, there should be approximately a 90º angle between the spine and the thighs, and legs up the wall automatically has that angle; it is basically downward facing dog flipped over. This posture is also a really nice release for the low back and a nice way to refresh tired, achy legs.<br />
<br />
<b>To get into the posture: </b>Sit sideways against a wall with one shoulder against the wall. Drop back onto your elbows and lift the legs, then spin your body so your bum faces the wall and your legs extend up the wall. Lie down on your back and reach your arms up overhead, palms facing up. Stay for anywhere from 10 breaths to 5 minutes.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9oCM8mbtiKy-ZAT0GNkEzaz54dBqARv-Z7jU64dn92NZr5-s7I3WoJSIEF2vqUSBKwT3nIjAmHTkmcOE1pQRWkepZltcD_UXNPgx1r-HuovzjczTQiJ-RAfoAV157ZlkI4voCah9AaAnq/s1600/Legs+up+wall.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9oCM8mbtiKy-ZAT0GNkEzaz54dBqARv-Z7jU64dn92NZr5-s7I3WoJSIEF2vqUSBKwT3nIjAmHTkmcOE1pQRWkepZltcD_UXNPgx1r-HuovzjczTQiJ-RAfoAV157ZlkI4voCah9AaAnq/s1600/Legs+up+wall.jpg" height="235" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Legs up the wall with arms overhead is an inverted<br />
downward facing dog!</td></tr>
</tbody></table>
<br />
<b>Helpful hints:</b><br />
<br />
-If you are unable to straighten your legs up the wall with your bum close to the wall, scoot away from the wall a bit.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKDMDxK6KzFUuRc91-GD-plR-BRf6cP_cp1bOdQ7s6nuFVXHera-KyplK3Bh3uaR3IhlEWCSbSEwcVXtw7JVM7dA-Q6v9kVrr8lj5Mm7f1w6n71U98gfF0yHkhiMESstIVnj4rAjfdH9Jd/s1600/Legs+Up+Wall+with+Space.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKDMDxK6KzFUuRc91-GD-plR-BRf6cP_cp1bOdQ7s6nuFVXHera-KyplK3Bh3uaR3IhlEWCSbSEwcVXtw7JVM7dA-Q6v9kVrr8lj5Mm7f1w6n71U98gfF0yHkhiMESstIVnj4rAjfdH9Jd/s1600/Legs+Up+Wall+with+Space.jpg" height="238" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Scoot your bum away from the wall a bit if your hamstrings<br />
are tight.</td></tr>
</tbody></table>
<b><br /></b>
-If you are unable to rest your arms on the floor overhead, strap the arms to slightly wider than shoulder width apart and support them with a blanket. If your shoulders are still uncomfortable, then rest your arms at your sides with palms facing up.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFlWsB5C1ViDU8iVhWC9ib3_J7ZMLj1xbMOrV08-ydvSkT4VNWZP_tktRfzB8wbeDeY_FfL_v3OMqgHnPI62GSc0ggWYJ5KEaWU_fYZMTNwwlUNSbqQaKy0hkUnjmoRykI3H6KLiTLLjwY/s1600/Wall+Dog+Shoulder+Support.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFlWsB5C1ViDU8iVhWC9ib3_J7ZMLj1xbMOrV08-ydvSkT4VNWZP_tktRfzB8wbeDeY_FfL_v3OMqgHnPI62GSc0ggWYJ5KEaWU_fYZMTNwwlUNSbqQaKy0hkUnjmoRykI3H6KLiTLLjwY/s1600/Wall+Dog+Shoulder+Support.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Legs up the wall with arms supported. You can also use<br />
a rolled up blanket or bolster if you need more support.</td></tr>
</tbody></table>
<br />
<span style="font-size: x-large;">Wall Dog</span><br />
<br />
Wall dog is basically downward facing dog tipped up 90º. It helps to release the arms, shoulders and backs of the legs, as well letting your practice creating length in your spine by pressing into your hands.<br />
<br />
<b>To get into the posture: </b>Stand facing the wall, about 3 feet away from the wall. Bring your palms to the wall at hip height and shoulder width apart (middles of your wrists in line with outside edges of your shoulders), fingertips pointing up to the ceiling. Bend forward and bring your spine parallel to the floor and in line with both your hips and your hands, walking the feet farther away from the wall as needed to create space. Hold for 5-10 breaths.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghcUHxnA3VcdejRPae0vtCH3CAToYO5Du2UcufHsq95OI-3CI7KVWOnETP5zcsDf7ppdqiX4gZ7oZr3cC75C49ebKmalaAtgQ5meNX_SvNx3yK-0B5auvv4u4va63mVACD7YXdjYOkyZXr/s1600/Wall+Dog.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghcUHxnA3VcdejRPae0vtCH3CAToYO5Du2UcufHsq95OI-3CI7KVWOnETP5zcsDf7ppdqiX4gZ7oZr3cC75C49ebKmalaAtgQ5meNX_SvNx3yK-0B5auvv4u4va63mVACD7YXdjYOkyZXr/s1600/Wall+Dog.jpg" height="282" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Wall Dog is a nice prep for the shoulders, legs and back.</td></tr>
</tbody></table>
<br />
<b>Helpful hints:</b><br />
<br />
-Make sure you don't "hang" in your shoulders. Hold your body in place with your core, arms and legs rather than letting your chest collapse toward the floor. Keep pressing your hands forward into the wall and lengthening your spine away from the wall.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuNaiXcGDCuM3EYXZAVb5ao996jjZGPClZV07Ag-OhoB5lS32jlmMCcbpLGBzB7to1M-Ka3IfFcxlw0e3uAXfhnol9O-kDoWHWnhT3nwK0bZRjkyUxcda9cicgO05_8P7VoxCliNP2ubb4/s1600/Wall+Dog+Collapsed+Shoulders.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuNaiXcGDCuM3EYXZAVb5ao996jjZGPClZV07Ag-OhoB5lS32jlmMCcbpLGBzB7to1M-Ka3IfFcxlw0e3uAXfhnol9O-kDoWHWnhT3nwK0bZRjkyUxcda9cicgO05_8P7VoxCliNP2ubb4/s1600/Wall+Dog+Collapsed+Shoulders.jpg" height="261" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Don't collapse in your shoulders!</td></tr>
</tbody></table>
<br />
-Make sure also that your spine in not rounded. A mirror is helpful in checking this for yourself, as when you are new to your practice it is difficult to figure out what your spine is doing without looking. If your spine is rounded, walk the hands up the wall and come to more a diagonal to the floor until the spine is able to be straight, or try walking your feet a little farther from the wall.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdfQvqegXgLZrBuLivxJb4vmpEMmsx74XHhTI71J8iKdqC9k3e-wjjZjE0rgESLKSkoozUPMP41c20zzfx2_HB6pao5uHEd4G6YtxkuS9MnD4hRMHz5o9FGlf2fD1kvnBY5bJgvnnfo4nz/s1600/Wall+Dog+Rounded.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdfQvqegXgLZrBuLivxJb4vmpEMmsx74XHhTI71J8iKdqC9k3e-wjjZjE0rgESLKSkoozUPMP41c20zzfx2_HB6pao5uHEd4G6YtxkuS9MnD4hRMHz5o9FGlf2fD1kvnBY5bJgvnnfo4nz/s1600/Wall+Dog+Rounded.jpg" height="292" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If your spine is rounded like above...</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRVn8iiJ7kwWSbyoguGx15Y2TqP006uKz530vEw26CvCffeSoo5aHduWaBy0FXg400uCcHFrmV6-Ee9ZJ1PvVquy5UtB2o9xNWJord9-tPYyYZVhd1WnwF-Qe9SGLn-csTcRI5oFjR5LrJ/s1600/Wall+Dog+Wide.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRVn8iiJ7kwWSbyoguGx15Y2TqP006uKz530vEw26CvCffeSoo5aHduWaBy0FXg400uCcHFrmV6-Ee9ZJ1PvVquy5UtB2o9xNWJord9-tPYyYZVhd1WnwF-Qe9SGLn-csTcRI5oFjR5LrJ/s1600/Wall+Dog+Wide.jpg" height="249" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...try walking your legs a bit farther back so your body is in<br />
a wider-than-90º angle...</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8jMR75Og5DBxyvjrAaVEL61n4oLtnUMgoN9NKB9agGaY6j-VDkwH7d3_R-Mp7kq752vUhg-tRB-apnTMxULMCWC-T_MdAcXC7IU2Z4kPlVB1Pbto0U8Xe_IfQm1DpXDDii80otzb27Tb5/s1600/Wall+Dog+Hands+High.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8jMR75Og5DBxyvjrAaVEL61n4oLtnUMgoN9NKB9agGaY6j-VDkwH7d3_R-Mp7kq752vUhg-tRB-apnTMxULMCWC-T_MdAcXC7IU2Z4kPlVB1Pbto0U8Xe_IfQm1DpXDDii80otzb27Tb5/s1600/Wall+Dog+Hands+High.jpg" height="320" width="269" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...or walk your hands farther up the wall so your<br />
body is at a wider-than-90º angle.</td></tr>
</tbody></table>
<br />
-If your hamstrings feel strained with your legs straight, then bend the knees a bit and walk the hands down the wall so they are still the same level as the hips.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ9YFBZH-hEo7kxbFrkn2y3pINFTA_6JRTtCogtkWciMtJnqfJsaHhdE3IYH4prq3yVs8pUb1G0z6AHLAgOhHWL6-vpW50hFATbaGdOB1sHg99xf8DahMIn0gK5T_1WjFMptxgQ8Anf3oY/s1600/Wall+Dog+Knees+Bent.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ9YFBZH-hEo7kxbFrkn2y3pINFTA_6JRTtCogtkWciMtJnqfJsaHhdE3IYH4prq3yVs8pUb1G0z6AHLAgOhHWL6-vpW50hFATbaGdOB1sHg99xf8DahMIn0gK5T_1WjFMptxgQ8Anf3oY/s1600/Wall+Dog+Knees+Bent.jpg" height="260" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Wall dog with bent knees helps tight hamstrings.</td></tr>
</tbody></table>
<br />
<span style="font-size: x-large;">Plank Pose</span><br />
<br />
Plank pose helps to build your shoulder strength and prepares your arms, shoulders and core to hold your body weight. It is helpful to use a mirror to check your body position in this posture. Also, the distance between your hands and feet in a plank pose will be the same for downward facing dog.<br />
<br />
<b>To get into the posture:</b> Come to hands and knees with your knees hip bone width apart and hands shoulder width apart. Make sure your wrists are directly below your shoulders, and press the floor away from you with your hands. Engage your core and keep your hips up in line with you shoulders, then walk the ball of one foot back until your leg is straight, then follow with the other. Hold for 5 breaths up to one minute.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidzELI_zQLPrL7-X9pqeylP3fMsRpkAuoCesyKXcV3F30JROCtDYjF3gY4yDy3hi3_Q8Ru65O5O64_LPL3so6X-OsQwqdwre94pJLfYpdwWHH7J4wr1VecyD4tiDkYkmUBtrkBhJkocBuw/s1600/Plank.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidzELI_zQLPrL7-X9pqeylP3fMsRpkAuoCesyKXcV3F30JROCtDYjF3gY4yDy3hi3_Q8Ru65O5O64_LPL3so6X-OsQwqdwre94pJLfYpdwWHH7J4wr1VecyD4tiDkYkmUBtrkBhJkocBuw/s1600/Plank.jpg" height="195" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Plank pose.</td></tr>
</tbody></table>
<br />
<b>Helpful hints:</b><br />
<br />
-If you are not able to hold for at least 5 breaths, or if you are collapsing in your low back, try it with the knees down. From hands and knees, walk your knees back a few inches while still keeping the hips up in line with the shoulders. Make sure to keep your core engaged and do not collapse in your low back.<br />
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ7qJfhAamqaCGn4fO2kxVmtxw8aR-bgSUGTGvENg_eqFyYatExVOiAmqX_ahkXcGrY2XhdYfB-0TOcELQKHVXvtrJiHUq_8Ovcfa_47_xdsiuTqkJntbSfp3UD34udMmOKPnov8bCeWYl/s1600/Knees+Down+Plank.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ7qJfhAamqaCGn4fO2kxVmtxw8aR-bgSUGTGvENg_eqFyYatExVOiAmqX_ahkXcGrY2XhdYfB-0TOcELQKHVXvtrJiHUq_8Ovcfa_47_xdsiuTqkJntbSfp3UD34udMmOKPnov8bCeWYl/s1600/Knees+Down+Plank.jpg" height="179" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Plank with knees down.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-WrMVu6BejsdDQ26ZfP_IOXqLhK7qTU6KRCh6X8BwStRNzRJgImZVIOD-Yh1efeWgFhps0wbTJcth7wsJdITSnt19DN58w2L0BOv040KSgQVGKEpRsuAhbW-bVoMFGpincyh2xBIkyBnl/s1600/Plank+Knees+Down+Collapsed.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-WrMVu6BejsdDQ26ZfP_IOXqLhK7qTU6KRCh6X8BwStRNzRJgImZVIOD-Yh1efeWgFhps0wbTJcth7wsJdITSnt19DN58w2L0BOv040KSgQVGKEpRsuAhbW-bVoMFGpincyh2xBIkyBnl/s1600/Plank+Knees+Down+Collapsed.jpg" height="150" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Make sure you don't let go of your core and collapse in your<br />
low back!</td></tr>
</tbody></table>
<b><br /></b>
-Make sure you do not collapse in your shoulders. Keep pressing the floor away from you with your hands, lifting your torso out of the shoulders.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirVr-P-HPRBXzwsqWqo8STPpV_wIcWjGomPT7QTUf_sqrcjBYZbR4lWBEKt9jpVf5qwC03mv8jKHW6GEJzXvRqKiifqD6A_Pm7ljj46qivpVfz1FAdZRnsdnFTWjA7DDwwqVa9Ir5VTUKC/s1600/Plank+Collapsed+Shoulders.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirVr-P-HPRBXzwsqWqo8STPpV_wIcWjGomPT7QTUf_sqrcjBYZbR4lWBEKt9jpVf5qwC03mv8jKHW6GEJzXvRqKiifqD6A_Pm7ljj46qivpVfz1FAdZRnsdnFTWjA7DDwwqVa9Ir5VTUKC/s1600/Plank+Collapsed+Shoulders.jpg" height="146" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Don't collapse into your shoulders! If your head is lower<br />
than your shoulders, that's an indicator you are probably<br />
collapsing in your shoulders.</td></tr>
</tbody></table>
<br />
-Make sure you have the correct distance between your hands and feet. Your hands should be directly under your shoulders rather than in front of the shoulders (feet are too far from hands), and your hips should be in line with your shoulders rather than up in the air (feet too close to hands).<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT1YPyqq4P-NQe2VWP3-waH1vXWQ1bu7eWqYDZvKsvLB7avAWWydqZTxn9OJFdEbDKg4h3p_ax_UodZz07NRFbw5aeQlwtdNxZi2n0Gr1r1OEzQjjzD1AlRbyBNMKq7lHR5pYia3XYxdim/s1600/Plank+Too+Wide.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT1YPyqq4P-NQe2VWP3-waH1vXWQ1bu7eWqYDZvKsvLB7avAWWydqZTxn9OJFdEbDKg4h3p_ax_UodZz07NRFbw5aeQlwtdNxZi2n0Gr1r1OEzQjjzD1AlRbyBNMKq7lHR5pYia3XYxdim/s1600/Plank+Too+Wide.jpg" height="146" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Too much space between hands and feet puts the hands in<br />
front of the shoulders rather than under the shoulders.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOagQI55Q3hUrd-dtvzkKLnBn9be57jm5-DFoAn7olTJl6VctFaeOpVa-RMkRn3pOcnmJA0XvL4k4Fa-CCr3-0nrrW1wnd1oZnrQVI_idDKLmtqivQs-Tyd7u6sMyp9kU6hl69koekEMyj/s1600/Plank+Butt+Up.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOagQI55Q3hUrd-dtvzkKLnBn9be57jm5-DFoAn7olTJl6VctFaeOpVa-RMkRn3pOcnmJA0XvL4k4Fa-CCr3-0nrrW1wnd1oZnrQVI_idDKLmtqivQs-Tyd7u6sMyp9kU6hl69koekEMyj/s1600/Plank+Butt+Up.jpg" height="168" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Too little space between hands and feet usually means your<br />
bum pokes up in the air, rather than being straight from<br />
shoulders to feet.</td></tr>
</tbody></table>
<br />
<span style="font-size: x-large;">Extended Child's Pose (Balasana)</span><br />
<br />
Extended child's pose is a nice rest after plank, and it also gently releases the back and shoulders.<br />
<br />
<b>To get into the posture:</b> From hands and knees, bring your knees wide to the edges of your mat and bring your big toes together. Sit down on your keeps, and fold forward and bring your forehead to the mat. Hold for 5-10 breaths.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-ukrcFyrZpzSesdx1uaTv6XBYejNA89CpCutvAwpfvXJbQCy20eyg9oIlWbJja60406nHFJzrQ1vM1esOCh0q1aVQyQSckJ16YFWKV63z0gRhqSqzv18eT3D6TQnIYOkTGp6eGO0JMc7J/s1600/Child's%2BPose.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-ukrcFyrZpzSesdx1uaTv6XBYejNA89CpCutvAwpfvXJbQCy20eyg9oIlWbJja60406nHFJzrQ1vM1esOCh0q1aVQyQSckJ16YFWKV63z0gRhqSqzv18eT3D6TQnIYOkTGp6eGO0JMc7J/s1600/Child's+Pose.jpg" height="131" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Child's pose, plus kitty. :)</td></tr>
</tbody></table>
<br />
<b>Helpful hints:</b><br />
<br />
-If your head doesn't reach the floor easily, place a blanket or block under your head for support.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1qsV3fWekuw1Wq71Lhu3dHzOBvbqkXuG7pNU6ujOnHQlhTPmej-xfDFIKPsWd3oliklAD4Pqz4kHFvf3RJQ_fbM6rQZdSP9qwK-3sz6pmG3KMBG3S6napqKmDGSUsmD-W_x21DMHxCFq4/s1600/Child's%2BPose%2BHead%2BBlock.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1qsV3fWekuw1Wq71Lhu3dHzOBvbqkXuG7pNU6ujOnHQlhTPmej-xfDFIKPsWd3oliklAD4Pqz4kHFvf3RJQ_fbM6rQZdSP9qwK-3sz6pmG3KMBG3S6napqKmDGSUsmD-W_x21DMHxCFq4/s1600/Child's+Pose+Head+Block.jpg" height="125" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Child's pose with a block under the forehead.</td></tr>
</tbody></table>
<br />
-If you are not able to fold forward enough to put your head on a block, or if you feel like there is a lot of your body weight resting on your head when you try to reach the floor, then support your entire torso with a bolster.<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN_HCZ_xrzXUeQcnD6fwV0LMG3oYZ5GK1YR4bKMgT7yU80LBxqT9UfpFYrcuVq7Jqn3oW-BPM4k4m1Mg33gDDDNbZIxmK4S6FS1XbivqymhvMcRcJ1MFSRsaDp6pQcITVczmOctEPsEQ0P/s1600/Child's%2BBolster.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN_HCZ_xrzXUeQcnD6fwV0LMG3oYZ5GK1YR4bKMgT7yU80LBxqT9UfpFYrcuVq7Jqn3oW-BPM4k4m1Mg33gDDDNbZIxmK4S6FS1XbivqymhvMcRcJ1MFSRsaDp6pQcITVczmOctEPsEQ0P/s1600/Child's%2BBolster.jpg" height="201" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Child's Pose with bolster.</td></tr>
</tbody></table>
<b><br /></b>
-If you feel pressure on your knees, try it with a blanket between your thighs and calves.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGxNXYh24FBdhFllhWvbNQpJEDlkZIl92RLwLBXeLCpKcRqm1OBr6OkSjXBWqb-ws9omKUfs429LOJx3YjLr00gHlhUI7H2xKN1l0YNtlCON8Q1bEDAzdjZGLj6SQiSd5SyZra-v0MSvHd/s1600/Child's%2BPose%2BWith%2BBlanket.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGxNXYh24FBdhFllhWvbNQpJEDlkZIl92RLwLBXeLCpKcRqm1OBr6OkSjXBWqb-ws9omKUfs429LOJx3YjLr00gHlhUI7H2xKN1l0YNtlCON8Q1bEDAzdjZGLj6SQiSd5SyZra-v0MSvHd/s1600/Child's+Pose+With+Blanket.jpg" height="148" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Child's pose with a blanket between thighs and calves to help decrease<br />
the flexion of the knees.</td></tr>
</tbody></table>
<br />
<span style="font-size: x-large;">Downward Facing Puppy</span><br />
<br />
Downward facing puppy is a nice "pre" downward facing dog. It brings your back and shoulders into the flexibility and alignment required for downward facing dog, but without as much strength as downward facing dog requires.<br />
<br />
<b>To get into the posture:</b> Come to hands and knees with your knees hip bone width apart (two fist widths). Drop down onto your elbows, and bring your hairline to the floor (where your hair and your forehead meet). Extend your arms forward from the shoulders until the arms are straight, palms pressing into the floor shoulder width apart and elbows off the floor. You should now be in a straight line from your fingertips to your tailbone. This is the same straight line of energy you will want to duplicate in downward facing dog. Hold for 5-10 breaths.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJTtvajPrKDM4KogqfS89oD3zWonEl3R2b7HEuIndoAzf5fq3tAjU0je7ucgzrZXe2zTO0e208rKLtFDuQePZVbnx7DmNbJpSxvdJow-8Bq72dq2SGyb4fG4ra7hCrz8KnQ0RzcezjXRHu/s1600/Down+puppy+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJTtvajPrKDM4KogqfS89oD3zWonEl3R2b7HEuIndoAzf5fq3tAjU0je7ucgzrZXe2zTO0e208rKLtFDuQePZVbnx7DmNbJpSxvdJow-8Bq72dq2SGyb4fG4ra7hCrz8KnQ0RzcezjXRHu/s1600/Down+puppy+2.jpg" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Downward facing puppy.</td></tr>
</tbody></table>
<br />
<b>Helpful hints:</b><br />
<br />
-Make sure to keep your hips directly on top of your knees rather than bringing the hips forward. <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc1WFvYQvUBlXTbCQFmTxKsKTs4j90Xh51k_epxXRA7BFigdrAs7NXUBtxoiwyvuRAJWMiG0ynR6afkK0pOUhUEPgFKKMQ_BiDtP5_RPfOOe1DzN-qRADaRZi6vdANCqcHdeF25cOe_Aob/s1600/Down+Puppy+Hips+Forward.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc1WFvYQvUBlXTbCQFmTxKsKTs4j90Xh51k_epxXRA7BFigdrAs7NXUBtxoiwyvuRAJWMiG0ynR6afkK0pOUhUEPgFKKMQ_BiDtP5_RPfOOe1DzN-qRADaRZi6vdANCqcHdeF25cOe_Aob/s1600/Down+Puppy+Hips+Forward.jpg" height="155" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Downward puppy with hips forward puts a lot of weight in the head.</td></tr>
</tbody></table>
<br />
-Make sure not to collapse in your low back. Draw your belly button toward your spine and lengthen your low back.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq75LID22RRQaUK1oK8Ci2zbXVWRqH2oea_lpXJRBkBIb1ofYMh3oDJ-mPJtsg-1keRuvC-7-ybkW5XjyDGxT9vEf1qORcUgsGjA15sdbdMh8n_8FHugLjwZXzSu9ycjvkLRxiw_lZnLs1/s1600/Down+Puppy+Collapsed+Shoulders.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq75LID22RRQaUK1oK8Ci2zbXVWRqH2oea_lpXJRBkBIb1ofYMh3oDJ-mPJtsg-1keRuvC-7-ybkW5XjyDGxT9vEf1qORcUgsGjA15sdbdMh8n_8FHugLjwZXzSu9ycjvkLRxiw_lZnLs1/s1600/Down+Puppy+Collapsed+Shoulders.jpg" height="181" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Try not to collapse in your low back.</td></tr>
</tbody></table>
<b><br /></b>
-Make sure to not relax the arms and let the elbows rest on the floor, but rather press the hands down and forward into the floor and lengthen your tailbone away from the fingertips.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1vz-kre47CYXFmLvqic4bKWDaaGKFlFWoN4LR_pzcir4WwrKKVGZ0OKEFjgmZ-Jubk9UCBSOkuhHfImnRjxWwC1jzibLTmHIULeIRgqdnxNLLKkvK693YgIiVfZhDLg_7mubJeOe8ifrm/s1600/Down+Puppy+Soft+Arms.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1vz-kre47CYXFmLvqic4bKWDaaGKFlFWoN4LR_pzcir4WwrKKVGZ0OKEFjgmZ-Jubk9UCBSOkuhHfImnRjxWwC1jzibLTmHIULeIRgqdnxNLLKkvK693YgIiVfZhDLg_7mubJeOe8ifrm/s1600/Down+Puppy+Soft+Arms.jpg" height="170" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Downward puppy with arms soft is not as much a prep for downward<br />
facing dog, this is more like child's pose.</td></tr>
</tbody></table>
<br />
<span style="font-size: x-large;">Downward Facing Dog, Knees Bent (Adho Mukha Svanasana)</span><br />
<br />
This is the next "pre" downward facing dog, and for many people, beginners and experienced alike, this is the FINAL downward facing dog, as a lack of flexibility or strength may prevent straightening the legs while maintaining safe alignment.<br />
<br />
<b>To get into the posture: </b> From hands and knees with knees hip bone width apart and hands shoulder width apart, walk your hands a few inches forward of the shoulders. Press into the hands and send your hips back toward your heels, bring your upper body and arms into a straight line from fingertips to tail, then lift the hips off the heels around 12 inches or slightly more. Keep the knees deeply bent, even perhaps having your ribs touch your thighs. Stay and breathe for 5-10 breaths.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigI2DJCqhOijP_EqqZrRrPdn3EmS5jE1siJqx7NseWR97BWQz9iwN5ApSO10JVoKpF8JzgMyJT9g6fJLbutVxxnX6_z-e0RKwPs82hGcx1vkkCfFWDPBXoGqqpoSXey3RNeLsBJDaqmOwB/s1600/Down+dog+bent+knees.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigI2DJCqhOijP_EqqZrRrPdn3EmS5jE1siJqx7NseWR97BWQz9iwN5ApSO10JVoKpF8JzgMyJT9g6fJLbutVxxnX6_z-e0RKwPs82hGcx1vkkCfFWDPBXoGqqpoSXey3RNeLsBJDaqmOwB/s1600/Down+dog+bent+knees.jpg" height="191" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Downward facing dog with bent knees.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj9A1J7UGes6w7Hc63DBHXegtF6jRas8Oq4DsvmNF-KcZsUBLzCr9tr4dTMWF9S5W_aivRWCkD-YJSkF1BhyphenhyphenjjX4MRgUVqUlmODqpId3VrlZi3tgmDWgawg0fcOrb7tkRfyqLuAd-nDmMd/s1600/Down+Dog+Knees+Bent+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj9A1J7UGes6w7Hc63DBHXegtF6jRas8Oq4DsvmNF-KcZsUBLzCr9tr4dTMWF9S5W_aivRWCkD-YJSkF1BhyphenhyphenjjX4MRgUVqUlmODqpId3VrlZi3tgmDWgawg0fcOrb7tkRfyqLuAd-nDmMd/s1600/Down+Dog+Knees+Bent+1.jpg" height="191" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And a little bit deeper angle.</td></tr>
</tbody></table>
<br />
<b>Refining the posture:</b><br />
<br />
-To find the correct distance between your hands and your feet, from downward facing dog, come forward to plank pose, bringing the shoulders directly on top of the wrists and the legs straight. If needed, move your hands and feet to the correct spacing and alignment for plank as described above. Then press back to downward facing dog without moving the hands or feet.<br />
<br />
-Make sure you are in a straight line from fingertips to tailbone - a mirror is helpful to check this. Especially make sure your shoulders and chest are in the straight line, rather than above it.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinkwW7MnFV5b1p_FaCE59vfFmrfnfoRt-S28Ux6WV27DbxN-d6ruJjIAB9XEUBKLEm4SYr3v0-suJNgvjql7Eg8arbClOLtLDh59C0rfcSpDyrvo1BhoBTSmfJBEINnYmQxKtWiR1yL_Db/s1600/Down+Dog+Knees+Bent+Round+Shoulders.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinkwW7MnFV5b1p_FaCE59vfFmrfnfoRt-S28Ux6WV27DbxN-d6ruJjIAB9XEUBKLEm4SYr3v0-suJNgvjql7Eg8arbClOLtLDh59C0rfcSpDyrvo1BhoBTSmfJBEINnYmQxKtWiR1yL_Db/s1600/Down+Dog+Knees+Bent+Round+Shoulders.jpg" height="221" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Shoulders are out of the straight line.</td></tr>
</tbody></table>
<br />
-Outwardly rotate your upper arm bones. One way to do this is to bend your elbows out like chicken arms, then with the elbows still bent, turn the elbow creases to face the ceiling. From that point, straighten the arms. The elbow creases will not face as far forward as they did with elbows bent, but the upper arm bones will now be a bit outwardly rotated rather than the elbows pointing off to the sides.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGSjaElorGsdHE3NNews1POe6M2-e8Qqo42_Jjr9gOUCNK5ksrD3iLQnoddoTTZWEQ2ETSTbDHfcS5HfO4W4Zwna0G2kIFvQPoi2d5ZHIeKTBkBQMMjGVVhqJ5gkxn758Wn5xtBbfG4m3f/s1600/Down+Dog+Elbows+Bowed+Out.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGSjaElorGsdHE3NNews1POe6M2-e8Qqo42_Jjr9gOUCNK5ksrD3iLQnoddoTTZWEQ2ETSTbDHfcS5HfO4W4Zwna0G2kIFvQPoi2d5ZHIeKTBkBQMMjGVVhqJ5gkxn758Wn5xtBbfG4m3f/s1600/Down+Dog+Elbows+Bowed+Out.jpg" height="320" width="229" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Downward facing dog with elbows bowed<br />
out to the sides, upper arm bones are not<br />
outwardly rotated.</td></tr>
</tbody></table>
<b></b><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqeUjVVIty2KM4CF6efNlivsuw6k-TDH287HExoxWbvffrIAs9mGEX9RARZU2FbJmjULJbhuIKJDWqu_vD5BeNX9gv5pthqThs5uIB1SOXswWDdpZZBCi8WA9Lc1splJv5PPuOuBQlrSsG/s1600/Down+Dog+Chicken+Arms.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqeUjVVIty2KM4CF6efNlivsuw6k-TDH287HExoxWbvffrIAs9mGEX9RARZU2FbJmjULJbhuIKJDWqu_vD5BeNX9gv5pthqThs5uIB1SOXswWDdpZZBCi8WA9Lc1splJv5PPuOuBQlrSsG/s1600/Down+Dog+Chicken+Arms.jpg" height="320" width="269" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">To help find the outward rotation of the upper<br />
arm bones, start by doing "chicken arms" with<br />
elbows bent off to the side...</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0oSiCgTH8r_Itios99nCVW-YKMf5KptQG_Rebh-liuxpLRG3AwXqGfN57T3VTh5zNHWJQx7dlFZrC3Vz2fPSXzAD_ARck4YsEmXPM5_IU6xvVyybLjedsYWiXVjmQAAjGvPVcahmrsLpY/s1600/Turbo+Dog.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0oSiCgTH8r_Itios99nCVW-YKMf5KptQG_Rebh-liuxpLRG3AwXqGfN57T3VTh5zNHWJQx7dlFZrC3Vz2fPSXzAD_ARck4YsEmXPM5_IU6xvVyybLjedsYWiXVjmQAAjGvPVcahmrsLpY/s1600/Turbo+Dog.jpg" height="320" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...then rotate the elbows so they point down<br />
toward the floor, still bent. This outwardly<br />
rotates the upper arm bones. This is also<br />
called "turbo dog." :)</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9arypm1AfR5cm_3RKObISDWWsUPY_uhUy5ww2QWOF7q_WlM-s7lVyaBU_axF7eYQ1zu8jA59CETKYQvaL4OqinGQiI3dQ8DNLc3LavwkMrdmngHA17oqY3l1yqoUoZ32TD-O3ma0qDj8T/s1600/Down+dog+from+front.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9arypm1AfR5cm_3RKObISDWWsUPY_uhUy5ww2QWOF7q_WlM-s7lVyaBU_axF7eYQ1zu8jA59CETKYQvaL4OqinGQiI3dQ8DNLc3LavwkMrdmngHA17oqY3l1yqoUoZ32TD-O3ma0qDj8T/s1600/Down+dog+from+front.jpg" height="320" width="268" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Once you have the elbows pointing down, straighten<br />
the arms.</td></tr>
</tbody></table>
<b><br /></b>
-Make sure to balance the weight in all parts of your hands, spreading the fingers wide and gripping the mat rather than putting all the weight in the wrists.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnaekVOL5KRxq7QTXbTxE2rJk3XBf_OWJdIZ_kjXoBNscZx_1Al4vfFkkH8RrrXsdu4CFU78fC5QOaZsrtmL7pdfnISX2iu-3zxOD_gcv6Hn3gWcTD20M7jz1CNf01CwZQidrPFL1ZG4WO/s1600/Down+Dog+Weak+Hands.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnaekVOL5KRxq7QTXbTxE2rJk3XBf_OWJdIZ_kjXoBNscZx_1Al4vfFkkH8RrrXsdu4CFU78fC5QOaZsrtmL7pdfnISX2iu-3zxOD_gcv6Hn3gWcTD20M7jz1CNf01CwZQidrPFL1ZG4WO/s1600/Down+Dog+Weak+Hands.jpg" height="317" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hands are loose here, meaning all the weight of my<br />
upper body is in my wrists, rather than evenly distributed<br />
between the finger pads, knuckles and bases of the palms.</td></tr>
</tbody></table>
<br />
From the previous postures there were a number of indicators that you may want to stick with this bent knee version of downward facing dog for now rather than straightening the legs:<br />
<br />
1. If legs up the wall required you to either scoot your bum farther away from the wall than about 12 inches, or if you were unable to bring your arms to the floor overhead.<br />
<br />
2. If wall dog required you to walk your hands up the wall, feet away from the wall, or bend your knees to avoid rounding the spine.<br />
<br />
3. If you were unable to bring your shoulders and chest down into the line of energy from fingertips to tailbone in downward facing puppy.<br />
<div>
<br /></div>
<b><br /></b>
<span style="font-size: x-large;">Downward Facing Dog</span><br />
<br />
If you are able to keep the alignment of the upper body that you found in downward facing dog with knees bent, you can try straightening the legs.<br />
<br />
<b>To get into the posture:</b> from the knees bent variation, maintain the upper body alignment that you had with knees bent, and straighten the knees. Draw the belly button up and in to lengthen and protect the low back. Flex the quadriceps to lengthen the backs of the legs, and press the heels down toward the floor; it does not matter if they actually reach the floor. Hold for 5-10 breaths, then release and rest in extended child's pose.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyswuTle9cRoeenNubD0kx3sutM-6Ey4oAaLax5U9zStJWw7CcLiY1orkzbDPzVu8kctvV-GvMorMRle8njOrjexW4K-fARlijciS1TqT8Al1bHmIPiwYcZrVc1gxcARl9LdMbhFwy40zr/s1600/Down+dog.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyswuTle9cRoeenNubD0kx3sutM-6Ey4oAaLax5U9zStJWw7CcLiY1orkzbDPzVu8kctvV-GvMorMRle8njOrjexW4K-fARlijciS1TqT8Al1bHmIPiwYcZrVc1gxcARl9LdMbhFwy40zr/s1600/Down+dog.jpg" height="199" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Downward Facing Dog.</td></tr>
</tbody></table>
<br />
<b>Helpful hints:</b><br />
<br />
-As in wall dog, make sure to not collapse into your shoulders, rather keep the chest and shoulders in one long line of energy.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8fnW88jn5T1SHGhFB3n2Snr2lSQf9sMMYwZ9bnqOC_hrluE8kgDGHILWRd0bC88ANsXAg7ejdPSB00PbQB4hO-y0Z6z9ExJvtAVnvGS-uIfvUqG6PPWILqML4zhXno2WmNtHpOasZ6u7_/s1600/Down+Dog+Collapsed+Shoulders.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8fnW88jn5T1SHGhFB3n2Snr2lSQf9sMMYwZ9bnqOC_hrluE8kgDGHILWRd0bC88ANsXAg7ejdPSB00PbQB4hO-y0Z6z9ExJvtAVnvGS-uIfvUqG6PPWILqML4zhXno2WmNtHpOasZ6u7_/s1600/Down+Dog+Collapsed+Shoulders.jpg" height="192" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Downward facing dog with collapsed shoulders.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJsNjtLY5eiTo1SxFVx63LrXTPIG9W9hxRJ5vYBN0_Vv9y2vWquz_J1u-LTW-23dYcVePUDjIAncmpIOAiQEWBBcRY-Y5107Rioi6qxDgHJyLOJi0n6AcIQBuTFcDxrsEBxjBHDFJfIfvN/s1600/Down+Dog+Round+Shoulders.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJsNjtLY5eiTo1SxFVx63LrXTPIG9W9hxRJ5vYBN0_Vv9y2vWquz_J1u-LTW-23dYcVePUDjIAncmpIOAiQEWBBcRY-Y5107Rioi6qxDgHJyLOJi0n6AcIQBuTFcDxrsEBxjBHDFJfIfvN/s1600/Down+Dog+Round+Shoulders.jpg" height="199" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Downward facing dog with shoulders higher than the straight<br />
line from fingertips to tailbone.</td></tr>
</tbody></table>
<b><br /></b>
-If you want to warm up the hamstrings a bit before trying to straighten the legs, you can bend one knee then the other, alternating. I call this "walking the dog." :)<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuAJCZbqevkfakKVCelwLfzzyK4ViBcXVddAkDHVeMHDOniyscWdUMCnqm5tbrmaKISt65KJDJV6I775H_qRWlQOuG1no8Sgplx0j9Ala7vbv-Yj4MODYhCn-5u2acap3OVzcnG1uiSBYK/s1600/Walk+the+Dog.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuAJCZbqevkfakKVCelwLfzzyK4ViBcXVddAkDHVeMHDOniyscWdUMCnqm5tbrmaKISt65KJDJV6I775H_qRWlQOuG1no8Sgplx0j9Ala7vbv-Yj4MODYhCn-5u2acap3OVzcnG1uiSBYK/s1600/Walk+the+Dog.jpg" height="214" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Walking the dog is a nice warmup for downward facing dog.</td></tr>
</tbody></table>
___________________________________________________<br />
<br />
<span style="font-size: large;">About today's Featured Yoga Human, Marcy</span><br />
<br />
<b>Practicing yoga since:</b> Spring 2013 - started private yoga sessions with me!<br />
<b>Style of practice:</b> Hatha/vinyasa private sessions 2-3 times per week<br />
<br />
___________________________________________________<br />
<br />
<span style="font-size: x-large;">MEOWTTAKES!</span><br />
<br />
Taking "selfies" of the postures with a 10 second timer made for some interesting kitty photo bombs. I had to crop various kitties out of almost every photo I took... :D<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOpigdZ2qz7GBbZgb7KKhk9XYp4e8EJTT89blO7JfB4c8BWqgveVbk_VqJXSh8p070EgAfJZ7VY63SxEFdZftfJ5Xsidbd807p5oL3cTUT9G_5CmK3Mx6-knm7W0GvAdpU3lTxiGxCsw8E/s1600/Meowttake5.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOpigdZ2qz7GBbZgb7KKhk9XYp4e8EJTT89blO7JfB4c8BWqgveVbk_VqJXSh8p070EgAfJZ7VY63SxEFdZftfJ5Xsidbd807p5oL3cTUT9G_5CmK3Mx6-knm7W0GvAdpU3lTxiGxCsw8E/s1600/Meowttake5.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Case in point - Riddick judges my plank form, and Nala's<br />
tail even makes and appearance...</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkHrjkfZaa2I6isMniXqvBurxomdwgpAp1nWi8c0XsVefNP6fkBcSj0sX3gNzMrfdWrOnF1HaarFVS-O1_3RsAnB5tjX7ozCpEID6BsIxRTpF7JH3_MZOjMHAJ_MA7lwI0RIM7aDJJIPPi/s1600/Meowttake4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkHrjkfZaa2I6isMniXqvBurxomdwgpAp1nWi8c0XsVefNP6fkBcSj0sX3gNzMrfdWrOnF1HaarFVS-O1_3RsAnB5tjX7ozCpEID6BsIxRTpF7JH3_MZOjMHAJ_MA7lwI0RIM7aDJJIPPi/s1600/Meowttake4.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"I'm ready for savasana now." :)</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUWRYO10UiMaR2ANDPaMzYRXO2cKZN2OOUF6HVqd9as-tYS12E2iVpsAKMiYYtFN-VjItuiU-A4aU5EAn60Ubq1-1wnHSPuFM3SVWMorW1rB8RorXN1I0SYe46EWE3fFw_deAE4CL0l4ya/s1600/Meowttake2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUWRYO10UiMaR2ANDPaMzYRXO2cKZN2OOUF6HVqd9as-tYS12E2iVpsAKMiYYtFN-VjItuiU-A4aU5EAn60Ubq1-1wnHSPuFM3SVWMorW1rB8RorXN1I0SYe46EWE3fFw_deAE4CL0l4ya/s1600/Meowttake2.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"We are all bored this photo shoot."</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjinCouYX6-B_NY0YfDKPo3e3LEZ-TMr_UiFX7PvUn_CY8HAf6q6gyH03L7fO9yGQwjLpv402hoC9CGly1FVH9ibfp150iyQd6iTriCoLt771AaLxMT3AkC-WE2fxjii_nhx1126G3yX0PV/s1600/Meowttake1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjinCouYX6-B_NY0YfDKPo3e3LEZ-TMr_UiFX7PvUn_CY8HAf6q6gyH03L7fO9yGQwjLpv402hoC9CGly1FVH9ibfp150iyQd6iTriCoLt771AaLxMT3AkC-WE2fxjii_nhx1126G3yX0PV/s1600/Meowttake1.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"Is it petting time yet?"</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaZOhLKBmSKGRDoTws9NudH0ZVQWdLdjnhQSejYqWRNZ9e5ldShCh1_pTbZyv6OyzpcGk7rJmCEWmDTUJFqcPCsrEo2uOmOTW47CRk9RGbz6Ct0eZ0h5mifl-bGqoOUAvFaiwGVZ564dTQ/s1600/Meowttake3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaZOhLKBmSKGRDoTws9NudH0ZVQWdLdjnhQSejYqWRNZ9e5ldShCh1_pTbZyv6OyzpcGk7rJmCEWmDTUJFqcPCsrEo2uOmOTW47CRk9RGbz6Ct0eZ0h5mifl-bGqoOUAvFaiwGVZ564dTQ/s1600/Meowttake3.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Merteuil, this is really not your most flattering angle...</td></tr>
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Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com4tag:blogger.com,1999:blog-3748547777025300971.post-70429187851909965652015-02-12T10:45:00.000-08:002015-02-12T10:45:56.914-08:00Beginner's Guide to Yoga Props - Part 2: Straps, Blankets, Bolsters,Sandbags<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXnjim59hz7o8kz_O8aQrSt7FvX3vvdtKp4LSwiNpNeiXV9M-IF7yJerU57UfhZEO0JernAaSLBPgT0gYr4kwbBwLIcRc7TMCrZnCybgDIh3ya9zpoWivzM6XjUEYls3LSlh1Emz1HlfnM/s1600/Supta+baddha+konasana+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXnjim59hz7o8kz_O8aQrSt7FvX3vvdtKp4LSwiNpNeiXV9M-IF7yJerU57UfhZEO0JernAaSLBPgT0gYr4kwbBwLIcRc7TMCrZnCybgDIh3ya9zpoWivzM6XjUEYls3LSlh1Emz1HlfnM/s1600/Supta+baddha+konasana+2.jpg" height="213" width="320" /></a></div>
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If you read <a href="http://yogahuman.blogspot.com/2015/02/beginners-guide-to-yoga-props-part-1.html" target="_blank">my previous post</a> about yoga props, you already know what I think are the two most important props to consider for your practice: a yoga mat and a block. The following props are also useful to make your practice more comfortable, and you'll find these in many studios, too!<br />
<br />
<span style="font-size: x-large;">Straps</span><br />
<br />
I like to jokingly tell my students, "Straps make your arms longer." :) Meaning a strap can bring something within reach of your hands, usually your feet. Many postures have a grip of hand to foot as part of the posture, but many of us lack the flexibility required to get the hand to the foot, or to do it without straining the back. When I first started practicing, I could barely reach past my knees when trying to bend forward and touch my toes! This is not an exaggeration! So using a strap allowed me to get a grip on my feet and use a pull on the strap to lengthen my spine and fold forward with a healthier alignment.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTekxPnuejo15jk28vdk9fA2CSR-Q2eav7ml47x0dgurh0JsarQLfIYmKvTW9IHkUdo_fHE5q2qZGxFKdb-E48vynGT8vYqXFqJC-vZA63KW_Zvup2-z3OnvwJfL2Fsx-a2mRRUhxuzYlT/s1600/Big+toe+balance+with+strap.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTekxPnuejo15jk28vdk9fA2CSR-Q2eav7ml47x0dgurh0JsarQLfIYmKvTW9IHkUdo_fHE5q2qZGxFKdb-E48vynGT8vYqXFqJC-vZA63KW_Zvup2-z3OnvwJfL2Fsx-a2mRRUhxuzYlT/s1600/Big+toe+balance+with+strap.jpg" height="320" width="229" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A strap allows you to get a grip on your foot in <br />big toe balance if you are not able to <br />grab your big toe.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvex2gz3-hsV5G4Wy2u8pS5MY1SdIPDInqe0EqNx9qPbWN1VW5KfZfEHvWO2hzgkxzyPqWfsbarVjNnoUPCww5bTT6JtTauBAZDsZdWXT7GOpOMQ7lc0JW6b0xpw4qW341IFJRKhQgFPD8/s1600/Seated+forward+fold+rounded.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvex2gz3-hsV5G4Wy2u8pS5MY1SdIPDInqe0EqNx9qPbWN1VW5KfZfEHvWO2hzgkxzyPqWfsbarVjNnoUPCww5bTT6JtTauBAZDsZdWXT7GOpOMQ7lc0JW6b0xpw4qW341IFJRKhQgFPD8/s1600/Seated+forward+fold+rounded.jpg" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Seated forward fold without a strap can cause you to round<br />the spine in a effort to reach the feet.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge3S6hFRu7oG1PQbBRc18XEyGJG6fUcsUmZMJTpiaKDusD8bwhR4ZKdAWxrShN1tCG-KpAuc56gD_ktMXEPop3GIdi40h-B3WmLPUnr9MbsTCOCjkmfKJNEuCCczlqxT_JK7hwOlpsgHtx/s1600/Seated+forward+fold+with+strap.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge3S6hFRu7oG1PQbBRc18XEyGJG6fUcsUmZMJTpiaKDusD8bwhR4ZKdAWxrShN1tCG-KpAuc56gD_ktMXEPop3GIdi40h-B3WmLPUnr9MbsTCOCjkmfKJNEuCCczlqxT_JK7hwOlpsgHtx/s1600/Seated+forward+fold+with+strap.jpg" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Using a strap for seated forward fold allows you to reach<br />your feet with your spine long and in a healthy alignment.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNET8IDkd8isZ2M-gd01J5wcYnMR1hE6Idw9IR8DUkne5aXJzZIOFKUi5-m1xmo-SaDEAsq2Ro6H4HV031aHhv4QGyhveYmzvzMOad1U3PKvqlptiQEU-rjPPoWhOFlSeYTcoyrchw_oNI/s1600/Pavritta+janu+sirsasana+falling+forward.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNET8IDkd8isZ2M-gd01J5wcYnMR1hE6Idw9IR8DUkne5aXJzZIOFKUi5-m1xmo-SaDEAsq2Ro6H4HV031aHhv4QGyhveYmzvzMOad1U3PKvqlptiQEU-rjPPoWhOFlSeYTcoyrchw_oNI/s1600/Pavritta+janu+sirsasana+falling+forward.jpg" height="177" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rotated head to knee pose without a strap can cause you to<br />collapse forward in an effort to reach the foot.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6H4kvpg5rLGjpl4hAM0VuxekTdu8mj7Ed_CqYUjJykXmPLkyLr6WcXWFh5qJHkAv6BxGqpSxuRkLn5kb-hGzVosVf3vaBuKRc4c_w42pRnUHp3ZRrJ6acEL6SS7yTh0RA4gXdR_zjqFZj/s1600/Pavritta+janu+sirsasana+with+strap.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6H4kvpg5rLGjpl4hAM0VuxekTdu8mj7Ed_CqYUjJykXmPLkyLr6WcXWFh5qJHkAv6BxGqpSxuRkLn5kb-hGzVosVf3vaBuKRc4c_w42pRnUHp3ZRrJ6acEL6SS7yTh0RA4gXdR_zjqFZj/s1600/Pavritta+janu+sirsasana+with+strap.jpg" height="193" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rotated head to knee pose with a strap allows you to roll<br />the heart open toward the ceiling while still grabbing the foot.</td></tr>
</tbody></table>
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For this particular use of the strap, you could substitute several household items, like a belt, an old tie, an old extension cord, or a scarf that isn't too stretchy.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXu6xPym6eVhNIEpKMTFk2MPBx5pOjmsfssERYxDP3mKiOyeAMujSgn519vRYUyIpKt6hKXwjH_WyQId9ltZL3M82YRWiiz29blvpcIBG1Zmd1au1Wfl2KampP3YkUAiopgmmCherzIbOL/s1600/Big+toe+balance+electrical+cord.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXu6xPym6eVhNIEpKMTFk2MPBx5pOjmsfssERYxDP3mKiOyeAMujSgn519vRYUyIpKt6hKXwjH_WyQId9ltZL3M82YRWiiz29blvpcIBG1Zmd1au1Wfl2KampP3YkUAiopgmmCherzIbOL/s1600/Big+toe+balance+electrical+cord.jpg" height="320" width="219" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="text-align: left;">Big toe balance with an extension cord. :)</span></td></tr>
</tbody></table>
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The other use of the strap is to hold some part or parts of your body in a particular position. For this use of the strap, you will need to use a yoga strap and not a substitute prop. :) Yoga straps come with an adjustable loop to hold parts of your body. If you are considering buying a yoga strap, I'd suggest getting one with a pinch buckle clip rather than a D ring. The clip allows you to get in and out of the loop more easily. Also, the most versatile straps are the longer ones; 8 foot straps are plenty long for many different sizes of bodies and many different arrangements of the straps. <a href="http://www.amazon.com/gp/product/B000HZHISU/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B000HZHISU&linkCode=as2&tag=yoghum-20&linkId=RNKE5KLLEAA4MYBD" target="_blank">This is the one I use in my studio.</a><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLW7W7lgQuPHq6vRztr28aXcLp1tI-rj1TsANZrCSaXzb-way28gEIi-QlgUWxCBqOg1mjTPHxugkvuijxDqUwKWo4E0KE21IqfmKi_AhDj1Y2YkrV3_H0traTdapT_NWKe6eU2i1btsZU/s1600/Supta+baddha+konasana+with+strap.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLW7W7lgQuPHq6vRztr28aXcLp1tI-rj1TsANZrCSaXzb-way28gEIi-QlgUWxCBqOg1mjTPHxugkvuijxDqUwKWo4E0KE21IqfmKi_AhDj1Y2YkrV3_H0traTdapT_NWKe6eU2i1btsZU/s1600/Supta+baddha+konasana+with+strap.jpg" height="163" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Supta baddha konasana with a strap holding the legs in place.<br />The strap lengthens the low back and gently presses down<br />on the thighs to open the groins a bit more.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1qRvSHwpZN7zQUHK6IgmoC7fCBYlGMLBmfQj7QZ97eoomkOJWKQ-SoDFQkmga-n8WTgH00Jc5FrtJfXkHUIcu1O2UVZ2zbxG5YqdMAPHrvQ28xCeIzlI5B0OGvs-DLKTlwD0SwK4rB1oo/s1600/Supported+fish+strap+on+arms.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1qRvSHwpZN7zQUHK6IgmoC7fCBYlGMLBmfQj7QZ97eoomkOJWKQ-SoDFQkmga-n8WTgH00Jc5FrtJfXkHUIcu1O2UVZ2zbxG5YqdMAPHrvQ28xCeIzlI5B0OGvs-DLKTlwD0SwK4rB1oo/s1600/Supported+fish+strap+on+arms.jpg" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Supported fish with a strap holding the arms and serving<br />as a hammock for the head.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL4Sejqy_8oT2nQ8Rt-HmkDQu5bKgzgTLnT4y3G8ZCx1wifCzuVuR3JK7URZuNa2o9yq2k0YEAO_nEHHZ6E99Llao5kbXAZmJPgyt1Snl4Li-feSrDrWpt01HxlOCCn8DU1echiBxNcbY6/s1600/Chest+Expansion+Step+4+Final.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL4Sejqy_8oT2nQ8Rt-HmkDQu5bKgzgTLnT4y3G8ZCx1wifCzuVuR3JK7URZuNa2o9yq2k0YEAO_nEHHZ6E99Llao5kbXAZmJPgyt1Snl4Li-feSrDrWpt01HxlOCCn8DU1echiBxNcbY6/s1600/Chest+Expansion+Step+4+Final.jpg" height="320" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A strap harness to open up the shoulders<br />and chest.</td></tr>
</tbody></table>
<span style="font-size: x-large;">Blankets</span><br />
<br />
Blankets provide support for the body in various positions. The most common use for a blanket (or two or three...) is to elevate the hips in seated postures. This allows the spine to be in its neutral curves and the knees to settle in line with the hips or slightly below.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgurKAtDMkZYAOg2Q5PO2O2ZvPqSXKCtZ8b1wrcqTaW6K8a-neKfXxYmS1ExYrOJJ7ubyMGfyZ6T3_wcTKYeJOvi8HwHhv5ZytSqpkqIarus7P9RSCv1u-JUviV87qTYZMzX_phaiSKaPeC/s1600/2015-01-26+03.51.52.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgurKAtDMkZYAOg2Q5PO2O2ZvPqSXKCtZ8b1wrcqTaW6K8a-neKfXxYmS1ExYrOJJ7ubyMGfyZ6T3_wcTKYeJOvi8HwHhv5ZytSqpkqIarus7P9RSCv1u-JUviV87qTYZMzX_phaiSKaPeC/s1600/2015-01-26+03.51.52.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sitting on the floor can cause roundness in the spine and knees<br /> to be above the hips if your hips are not used to sitting this way.<br /></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE2xYWomXCkHHCWIEMEBy_boDwABgVjk2JuG4W4wac1iu1AC5w70lH7CLyjhtLur9DyR9IyCnBI_62Buhf-NQWBeqrpWZby2EWoqI1-hbR09GCmGbEzVgGrb6TwyL50AmJJIRxMbFhwhsn/s1600/2015-01-26+03.52.04.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE2xYWomXCkHHCWIEMEBy_boDwABgVjk2JuG4W4wac1iu1AC5w70lH7CLyjhtLur9DyR9IyCnBI_62Buhf-NQWBeqrpWZby2EWoqI1-hbR09GCmGbEzVgGrb6TwyL50AmJJIRxMbFhwhsn/s1600/2015-01-26+03.52.04.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sitting on a blanket elevates the hips, allowing the knees to <br />settle in line with or below the hips, and the spine to be upright.<br /></td></tr>
</tbody></table>
Blankets are also used as supports or padding for various parts of the body. They provide a soft and comfortable way to keep your body in a certain position. The blankets can be folded or rolled up in various ways to support many seated and reclining postures.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF4yZmtpFeP-gc8mvX3AOMqOFREHWVbL8MdUOWHRM-YQvgRsDn_-kqG3G0xuu93-6SLVfpMLLWqZ9lt7mJs7zpFBJkPJDndb8ZbVJfJkO5DPewoY8P9ZggUxJRxqaOjomXfwcPAHrujn9f/s1600/Shoulder+stand+with+blankets.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF4yZmtpFeP-gc8mvX3AOMqOFREHWVbL8MdUOWHRM-YQvgRsDn_-kqG3G0xuu93-6SLVfpMLLWqZ9lt7mJs7zpFBJkPJDndb8ZbVJfJkO5DPewoY8P9ZggUxJRxqaOjomXfwcPAHrujn9f/s1600/Shoulder+stand+with+blankets.jpg" height="400" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Shoulder stand with 3 blankets<br />supporting the upper spine so the neck<br />stays safe.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoHPdZsYavDbPioUK4c_ajCU4LGqX4JTTaD9ZwRY6JdzL1MLqBbwKvMxti_3KybkQuy-km-8umKXSEX1KGOGTwYefE3RLM8HwWHhTntE4rZbacCTgOH7K_oNWCTByPUVWhDmlFZgYVcEHD/s1600/DSC_0014.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoHPdZsYavDbPioUK4c_ajCU4LGqX4JTTaD9ZwRY6JdzL1MLqBbwKvMxti_3KybkQuy-km-8umKXSEX1KGOGTwYefE3RLM8HwWHhTntE4rZbacCTgOH7K_oNWCTByPUVWhDmlFZgYVcEHD/s1600/DSC_0014.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Supported fish with a blanket under the upper spine.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpG4eblMRti64uk6CrGQroAAlRKc_6iGeurOQwmQ9YVFAntCqpozKVja83RNfyEA8fNdwpiK0DOYQ9ZPtoH6dS4brVw9otzyVrCQ8QAKulsDB_2-t-JhSJiqkKbzDS_ze7TnfRxeJSPnA1/s1600/2015-01-26+04.08.03.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpG4eblMRti64uk6CrGQroAAlRKc_6iGeurOQwmQ9YVFAntCqpozKVja83RNfyEA8fNdwpiK0DOYQ9ZPtoH6dS4brVw9otzyVrCQ8QAKulsDB_2-t-JhSJiqkKbzDS_ze7TnfRxeJSPnA1/s1600/2015-01-26+04.08.03.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Blanket padding the knees in table pose.</td></tr>
</tbody></table>
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You can also use them to keep warm, of course. :)<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiotxeDQTeDiva4jXBz3vc9X6t0SSU9_K3Yk_ii-ruIG2VJrtWtHwuc2ugMytXquyzxVDmlBdHDACybsZjuTy8UCk6_LH1-_ecPgruJiViCzHEee0t2SRAIAWVuqFoU0llGj94V2bv698V1/s1600/Savasana+covered.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiotxeDQTeDiva4jXBz3vc9X6t0SSU9_K3Yk_ii-ruIG2VJrtWtHwuc2ugMytXquyzxVDmlBdHDACybsZjuTy8UCk6_LH1-_ecPgruJiViCzHEee0t2SRAIAWVuqFoU0llGj94V2bv698V1/s1600/Savasana+covered.jpg" height="208" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stay warm in savasana! :) And you can use them to pillow your head!</td></tr>
</tbody></table>
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If you do not have your own yoga blanket, you can substitute a beach towel or bed blanket, just make sure the blanket you choose is thick and supportive and doesn't "squish down" too much when you put weight on it, especially if you are using it for shoulder stand as in the picture above. <a href="http://www.amazon.com/gp/product/B00216MLIA/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00216MLIA&linkCode=as2&tag=yoghum-20&linkId=T25E2QFCBTPZEX7J" target="_blank">I use these Mexican blankets at my studio.</a><br />
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<span style="font-size: x-large;">Bolsters</span><br />
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A bolster's basic purpose is also to support the body in a certain position, but it is larger and thicker than a blanket, so it can provide more support. I call bolsters the Lazy Boy of the yoga props, as they make a very nice "recliner" for your body. :) <a href="http://www.amazon.com/gp/product/B00216QYEC/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00216QYEC&linkCode=as2&tag=yoghum-20&linkId=GJGWZ7ZJ74WPBBJF" target="_blank">This one is really nice.</a><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW2hVwDIto3aUMNJoLhhtfWxRg2uHyt55Bs_Y37Bh1Dl8Ud58fcQjcWHpjGRwOHx7NEd20bCR0lPHI5G3o3ShiHbDyZaXY6aFLWAWvT9_3ms6ZKWfibOk0yoAWyYaujp-LzC0YaayMHAch/s1600/Savasana+bolster.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW2hVwDIto3aUMNJoLhhtfWxRg2uHyt55Bs_Y37Bh1Dl8Ud58fcQjcWHpjGRwOHx7NEd20bCR0lPHI5G3o3ShiHbDyZaXY6aFLWAWvT9_3ms6ZKWfibOk0yoAWyYaujp-LzC0YaayMHAch/s1600/Savasana+bolster.jpg" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Savasana with a bolster under the thighs helps make it more<br />comfortable for your low back.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3fOtNay2D3mcr4l4ZEpTRW8nupN68m_gV9QIZmB5Pxs-P9JMxDkto0qTUijk7Z6QdpebKcQyRc91DO0lKyZp_qasnMvQif03HSqQfYuEZO4bTJwNJSAS-kGNR2LI-v0FpEcUCFb47Gw_w/s1600/Restorative+twist.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3fOtNay2D3mcr4l4ZEpTRW8nupN68m_gV9QIZmB5Pxs-P9JMxDkto0qTUijk7Z6QdpebKcQyRc91DO0lKyZp_qasnMvQif03HSqQfYuEZO4bTJwNJSAS-kGNR2LI-v0FpEcUCFb47Gw_w/s1600/Restorative+twist.jpg" height="252" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A restorative yoga spine twist, supported by the bolster.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRDCfrgw5qXbO9kyzXec910fy_4zKk9RfWFSc4d845glJDqioVx0OwmBV9bq89Sv6Pw_lFGg6qRU-2vSjrhY3GOgS3nr1z5at2euOPGzQEuBrJIyLACYhXWRyEzn-E7zrwcRedysnHdh4y/s1600/Supta+baddha+konasana+bolster.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRDCfrgw5qXbO9kyzXec910fy_4zKk9RfWFSc4d845glJDqioVx0OwmBV9bq89Sv6Pw_lFGg6qRU-2vSjrhY3GOgS3nr1z5at2euOPGzQEuBrJIyLACYhXWRyEzn-E7zrwcRedysnHdh4y/s1600/Supta+baddha+konasana+bolster.jpg" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Supta baddha konasana, supported by the bolster.</td></tr>
</tbody></table>
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<span style="font-size: x-large;">Sandbags</span><br />
<br />
Sandbags are a nice little bonus prop, as they are not "required" for any posture, but their extra weight - around 10 pounds - can make certain postures feel more grounded, or can give you an extra bit of stretch. <a href="http://www.amazon.com/gp/product/B00HUDZP4G/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00HUDZP4G&linkCode=as2&tag=yoghum-20&linkId=SHUGTRPJ573QCAGS" target="_blank">You can get them online</a>, then fill them with "play sand" from the hardware store.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmWT7DO5fX_Pnhokr1W9XKULxYIspJay7CrEwfVjjS0ILN1Drd7K26ZPnt6MaKgefj3BdatWpkZOhSEbVnI9Joe0xREi7VhS2tER9OhjgeYbXThP-VAYFUHDfH5qqlShPcB8yyBSZpjbMJ/s1600/Supta+virasana+sandbag.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmWT7DO5fX_Pnhokr1W9XKULxYIspJay7CrEwfVjjS0ILN1Drd7K26ZPnt6MaKgefj3BdatWpkZOhSEbVnI9Joe0xREi7VhS2tER9OhjgeYbXThP-VAYFUHDfH5qqlShPcB8yyBSZpjbMJ/s1600/Supta+virasana+sandbag.jpg" height="212" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A sandbag helps keep the knee grounded on the floor and increases the thigh and hip flexor release in half supra virasana.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguoUjnD1IIyH2C_SULNFGZ5-Fi-yukoUgrjHHojLpySb9MNIihN_iKJz4vg-Lf_QwYhKMvHvOI6Z6jJLNqmpvMNwiyJo8YH82PmwkzqPdZGJ1yh2P8rAeP0Poq8Js1ahT1HcaYwRqP3jo3/s1600/Savasana+sandbag.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguoUjnD1IIyH2C_SULNFGZ5-Fi-yukoUgrjHHojLpySb9MNIihN_iKJz4vg-Lf_QwYhKMvHvOI6Z6jJLNqmpvMNwiyJo8YH82PmwkzqPdZGJ1yh2P8rAeP0Poq8Js1ahT1HcaYwRqP3jo3/s1600/Savasana+sandbag.jpg" height="250" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A sandbag on the hips during savasana feels nice and grounding.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkOKqw1lQ28oJ2y2X9u6Z8fRMbDpvZN1VWEPkCb1GtqmB62xsMgBgHTAh8UoLd-0Nh28sZ8vsaCowxyYrWUS_Uf1dLu20cQdFGtQ7fVe0-I8L5j7Fsumg_wNPJvGcjL8Bn-t4SyeuypHRD/s1600/Gommukasana+arm+sandbag.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkOKqw1lQ28oJ2y2X9u6Z8fRMbDpvZN1VWEPkCb1GtqmB62xsMgBgHTAh8UoLd-0Nh28sZ8vsaCowxyYrWUS_Uf1dLu20cQdFGtQ7fVe0-I8L5j7Fsumg_wNPJvGcjL8Bn-t4SyeuypHRD/s1600/Gommukasana+arm+sandbag.jpg" height="320" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Add a sandbag to the top arm of<br />gommukasana to get an extra release<br />of the shoulder.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWBpmbO61CFXw-jZXN3-452wtLwIEvGmhYvkcUZEFa36hN5Lc8GTL3PboVmMXSJE8aPGZ72xIb4F25x1tvJtsEAFK2SwfPCCDgbVfbFBCtdmFI0nFNjEEazgzL2bHXqfoMziZEDe16tqs-/s1600/Legs+up+the+wall+sandbag.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWBpmbO61CFXw-jZXN3-452wtLwIEvGmhYvkcUZEFa36hN5Lc8GTL3PboVmMXSJE8aPGZ72xIb4F25x1tvJtsEAFK2SwfPCCDgbVfbFBCtdmFI0nFNjEEazgzL2bHXqfoMziZEDe16tqs-/s1600/Legs+up+the+wall+sandbag.jpg" height="320" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A sandbag on the feet in legs up the<br />wall helps to release the low back, and<br />feels really nice on the feet!</td></tr>
</tbody></table>
<br />
<span style="font-size: x-large;">And the grand finale... :D</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiiaRR5ypQATFPFaKVxtBHPMhibGXXkd38xU6L5lK-eiwZaolXUTp75HGbUNadhYOnmiPZEIsoX6YFYp2GimLNYmVaxL30OrWKidB6Cf3Yeb2Ds8hdpg7xgJRFia0OI3SevDa78DfIalb3/s1600/Supta+baddha+konasana+props.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiiaRR5ypQATFPFaKVxtBHPMhibGXXkd38xU6L5lK-eiwZaolXUTp75HGbUNadhYOnmiPZEIsoX6YFYp2GimLNYmVaxL30OrWKidB6Cf3Yeb2Ds8hdpg7xgJRFia0OI3SevDa78DfIalb3/s1600/Supta+baddha+konasana+props.jpg" height="424" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Supta baddha konasana with all the "toys." :) Two blocks<br />under a bolster, strap around the legs, sandbag on the feet,<br />and blankets under the knees!</td></tr>
</tbody></table>
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Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com1tag:blogger.com,1999:blog-3748547777025300971.post-18494658870165008252015-02-11T06:22:00.000-08:002015-02-11T06:22:28.414-08:00Power Flow/Vinyasa Music Playlist from 11/28/13<div dir="ltr" style="text-align: left;" trbidi="on">
<div dir="ltr" style="text-align: left;" trbidi="on">
This is another 1.5 hour playlist for a vinyasa/power flow yoga practice. One slow song for grounding, a few songs with a slower beat for sun salutations, up tempo funk-style songs for standing postures, and slower songs for seated and surrender postures. The final chant is intended to be for savasana.<br />
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<b>Things to know:</b><br />
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There are two songs missing that I couldn't find on Amazon. The first is "Ode to Ganesha" by Bhagavad Das from the album Now. It goes between the songs "Makyen Ghrir Allah" and "Dil Da Rog Muka Ja Mahi." The second missing song is "Heaven" by Brandi Carlile. It goes between the songs "Makambo" and " Le ciel dans un chambre."<br />
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The final chant by Craig Pruess and Ananda Devi is also really nice for a sound meditation.<br />
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<a href="http://yogahuman.blogspot.com/p/yoga-music-playlists.html" target="_blank">If you like this playlist, check out all my playlists here!</a><br />
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Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com1tag:blogger.com,1999:blog-3748547777025300971.post-70048370939675231182015-02-05T09:00:00.000-08:002015-03-27T19:26:01.236-07:00Supported Fish Arm Variations<div dir="ltr" style="text-align: left;" trbidi="on">
If you are looking for ways to vary Supported Fish (Matsyasana) to make it more or less intense, or to target different areas of your spine and shoulder girdle, look no further! These variations can be applied to Supported Fish on a <a href="http://yogahuman.blogspot.com/2015/01/everybody-needs-this-posture-continued.html" target="_blank">block</a> or <a href="http://yogahuman.blogspot.com/2015/01/everybody-needs-this-posture.html" target="_blank">blanket</a>.<br />
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<b>Arm variation 1 - Arms out from shoulders</b><br />
<br />
The gentlest option for the arms is to extend the arms straight out from the shoulders with palms facing up, as detailed in my previous two articles. (<a href="http://yogahuman.blogspot.com/2015/01/everybody-needs-this-posture.html" target="_blank">Blanket variations</a> and <a href="http://yogahuman.blogspot.com/2015/01/everybody-needs-this-posture-continued.html" target="_blank">Block Variations</a>)<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6nZ6ZaPE8T0gw37yFlhS_00TBlHz8EsRDvWdhWSNLXcy-8heOoUjOnuvXlEBck_AqzCWhXfSj6x0f-ON9swzOgkBf2J0genhkocE3MLqWMUrgzB1_7sZjNTOmhr2IYSQxV8WKVZW6yF-4/s1600/DSC_0006.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6nZ6ZaPE8T0gw37yFlhS_00TBlHz8EsRDvWdhWSNLXcy-8heOoUjOnuvXlEBck_AqzCWhXfSj6x0f-ON9swzOgkBf2J0genhkocE3MLqWMUrgzB1_7sZjNTOmhr2IYSQxV8WKVZW6yF-4/s1600/DSC_0006.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Arms extended out from the shoulders is the most arm gentle variation.</td></tr>
</tbody></table>
<b><br /></b>
<b>Arm variation 2 - Arms up to 45 degrees</b><br />
<br />
To bring more openness to the upper back and stretch the front of the chest and pectoral muscles, try this variation with the arms brought overhead 45-60 degrees as though you are about to make a snow angel. The hands should still rest on the floor for this variation; if your arms are lifting, choose another variation, or lower the prop that is under your spine.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHt-UKrRJmVgoI41zGX8mqMNcIrY_qERxwvcakza6da6NK4qY-8GXRTod7tj07mj5-4Shzur2GaQVEZ6Nvpb9Zd1RVdpz2lwQa_G-HIVGSS7BGWVJQr5-6TS8PLCIxcdUk6mnQ5RGxokhE/s1600/DSC_0021.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHt-UKrRJmVgoI41zGX8mqMNcIrY_qERxwvcakza6da6NK4qY-8GXRTod7tj07mj5-4Shzur2GaQVEZ6Nvpb9Zd1RVdpz2lwQa_G-HIVGSS7BGWVJQr5-6TS8PLCIxcdUk6mnQ5RGxokhE/s1600/DSC_0021.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bring the arms to 45-60 degrees to open the upper spine<br />
and chest a bit more.</td></tr>
</tbody></table>
<br />
<b>Arm variation 3 - Arms folded</b><br />
<br />
To target the shoulders a bit more, you can fold your arms and bring your arms up overhead. Make sure to grip above the elbows, grabbing your triceps, rather than grabbing your forearms. The arms do not have to touch the floor, but be sure to completely release the shoulder muscles and let the arms fall toward the floor behind your head.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQHN4Hdog3LFpRSRo3DCL3ENFrq5lzvw9pwZ4wNkE5rvXKoKkyPj6rGLNNS38WojGF4CNJPzCV1TuuqMgGq0lQhKAh5ZhE0FTaMbpCvYjQeUx72GLNyVPDVxcUrGXnpyyyIiXS9jCvk8eu/s1600/DSC_0024.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQHN4Hdog3LFpRSRo3DCL3ENFrq5lzvw9pwZ4wNkE5rvXKoKkyPj6rGLNNS38WojGF4CNJPzCV1TuuqMgGq0lQhKAh5ZhE0FTaMbpCvYjQeUx72GLNyVPDVxcUrGXnpyyyIiXS9jCvk8eu/s1600/DSC_0024.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Arms folded variation. Be sure to grasp your arms above<br />
the elbows, grabbing your triceps, rather than below.</td></tr>
</tbody></table>
<br />
If you are not able to completely relax the arms while folded, you can support the folded arms with a block.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR-sHgMru-g3YhaQOLNfeoqpmkJAwkMBRwCtnevz9XprF4PgsLyxIENUEtja2e8lcjhnrHaQKL5GulLBPVf9YkBQSEP9W5KmpzS4XAnB4n6fFMXnbRA5KDSThZScYCVZ6WLty2ST2mfFLb/s1600/DSC_0036.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR-sHgMru-g3YhaQOLNfeoqpmkJAwkMBRwCtnevz9XprF4PgsLyxIENUEtja2e8lcjhnrHaQKL5GulLBPVf9YkBQSEP9W5KmpzS4XAnB4n6fFMXnbRA5KDSThZScYCVZ6WLty2ST2mfFLb/s1600/DSC_0036.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Arms folded, resting on a block for less intensity.</td></tr>
</tbody></table>
<br />
If you would like to intensify this variation more, you can fold the arms underneath the head.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzBLP9c0EDCvhnAih9E1Jppv1gZgVRpvtIFa_DrXM9j4vAhLA84SRlRzf4NwYToQGAl0o1qkL9Hon5sHnY7wLT-yMHrPrIfloplGoIAAfPSrEKQKAJM2n-kEFaf_cOySK1Z3KE9TllGXgr/s1600/DSC_0027.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzBLP9c0EDCvhnAih9E1Jppv1gZgVRpvtIFa_DrXM9j4vAhLA84SRlRzf4NwYToQGAl0o1qkL9Hon5sHnY7wLT-yMHrPrIfloplGoIAAfPSrEKQKAJM2n-kEFaf_cOySK1Z3KE9TllGXgr/s1600/DSC_0027.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">For more intensity, fold the arms under your head.</td></tr>
</tbody></table>
<br />
<b>Arm variation 4 - Temple clasp</b><br />
<br />
To intensify the stretch of the chest and armpit area and further lengthen the spine, try temple clasp with the arms up overhead. This variation is different than the others in that it is more active, as instead of letting the arms fall overhead, you will actively reach them in the direction of the pointer fingers, as though you are trying to touch the wall behind your head.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNHACjDSyShickudBK02QysB_KHregIN42zZsRsglgYkIR4q8FKSEPXXR4ktYLKWzkEc9xvZWOUWLARex1CAluksxYSFiJDc5xwNjuNo8ByKVSLhw1KxdbaXDWZFXwYaW8oUgU4lvLbt9D/s1600/DSC_0029.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNHACjDSyShickudBK02QysB_KHregIN42zZsRsglgYkIR4q8FKSEPXXR4ktYLKWzkEc9xvZWOUWLARex1CAluksxYSFiJDc5xwNjuNo8ByKVSLhw1KxdbaXDWZFXwYaW8oUgU4lvLbt9D/s1600/DSC_0029.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Temple clasp with 3 fingers interlaced and thumbs crossed.</td></tr>
</tbody></table>
<br />
<b>IMPORTANT!</b><br />
<br />
None of these arm variations should create tingling sensations in your shoulders, arms, or fingers. You should not feel like your arms are "falling asleep" or feel any acute or "electric" pain sensations, as these could be a sign you are compressing nerves. If you feel anything like this, you can try to release the tingle sensations by folding your arms above your shoulders until the tingling goes away, then bring your arms back into position. If the tingling returns, be sure to change your arm variation to something more gentle.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB1PqVp5_ovYlOvZ4cImL5_6ZA_FlNLEKA8IDSVPSB6tiB0KQ9IH1ai_hJC0sbERZLKfHV8dBl8zb-idr1TvMuCs53TMIBSc3BjgkkAAzGByIPkb-F3LMq5N6VzTmiu6TH8239eG7iXBSS/s1600/DSC_0043.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB1PqVp5_ovYlOvZ4cImL5_6ZA_FlNLEKA8IDSVPSB6tiB0KQ9IH1ai_hJC0sbERZLKfHV8dBl8zb-idr1TvMuCs53TMIBSc3BjgkkAAzGByIPkb-F3LMq5N6VzTmiu6TH8239eG7iXBSS/s1600/DSC_0043.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Arms folded straight up to the ceiling as a brief break for<br />
the intensity in the shoulders.</td></tr>
</tbody></table>
<div style="text-align: left;">
<span style="font-family: inherit;">For more about Supported Fish, check out my posts <a href="http://yogahuman.blogspot.com/2015/01/everybody-needs-this-posture.html" target="_blank">Supported fish with a blanket or towel</a>, <a href="http://yogahuman.blogspot.com/2015/01/everybody-needs-this-posture-continued.html" target="_blank">Supported fish with a block</a>, <a href="http://yogahuman.blogspot.com/2015/01/supported-fish-foam-roller-variation.html" target="_blank">Supported fish with a foam roller</a>, <a href="http://yogahuman.blogspot.com/2015/03/supported-fish-leg-variations.html" target="_blank">Supported fish leg variations</a>.</span></div>
<div style="text-align: left;">
<span style="font-family: inherit;"><br /></span></div>
<br />
<span style="font-size: x-large;">MEOWTTAKES!</span><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvPbQrqVB6mDy6V0YAHUqJ0FhTddRL-XTsznNkrhDJzYWroNE0kOy67edWlg84fVlXOUFpm8zFG847pxajf3CaQhvulsaM8tOH_qHbOsnZ9eBC2h10zFkMo9tfftJ4YG1aID6SWNE4-eSU/s1600/DSC_0045.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvPbQrqVB6mDy6V0YAHUqJ0FhTddRL-XTsznNkrhDJzYWroNE0kOy67edWlg84fVlXOUFpm8zFG847pxajf3CaQhvulsaM8tOH_qHbOsnZ9eBC2h10zFkMo9tfftJ4YG1aID6SWNE4-eSU/s1600/DSC_0045.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Camera hogs Riddick and Nala. :)</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHJ12a8JLHJIY3nBAPG-tNTwsJOf80LuvnzQmgX1EqvQggAl-cFS-YCTfnOy_RS7Uip4dNJGZvH-jFF-ODkZHW1XBKQQgC78OLSgrEmWKeT2LThB5RB5TQugY8ssaet2cqt-SsTZ40Yggb/s1600/DSC_0046.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHJ12a8JLHJIY3nBAPG-tNTwsJOf80LuvnzQmgX1EqvQggAl-cFS-YCTfnOy_RS7Uip4dNJGZvH-jFF-ODkZHW1XBKQQgC78OLSgrEmWKeT2LThB5RB5TQugY8ssaet2cqt-SsTZ40Yggb/s1600/DSC_0046.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nala says, "Look, this hand is perfectly positioned to<br />
scratch my ears!</td></tr>
</tbody></table>
<br />
<br />
<br /></div>
Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com1tag:blogger.com,1999:blog-3748547777025300971.post-4533335015626885962015-02-02T13:25:00.000-08:002015-02-12T10:46:42.462-08:00Beginner's guide to yoga props: Part 1 - yoga mats and blocks.<div dir="ltr" style="text-align: left;" trbidi="on">
So, you've decided to try yoga! The start of a yoga practice is so exciting; I absolutely love teaching beginners! I love to see people getting to know their bodies, learning how to honor both their strengths and limitations, and finding a steadiness physically and emotionally through their practice.<br />
<br />
Of course those things take some time, and when you first start out, yoga may seem a little daunting. You may see shelves of all sorts of accoutrements for the practice and might wonder what they are all for. Here's a little guide to a couple of the props that are used frequently in yoga classes, and also what ones you may want to have on hand if you are starting out a home yoga practice i.e. with YouTube videos. :) This post will cover the two most important - a yoga mat and block, and subsequent articles will cover other props such as blankets, straps and bolsters.<br />
<br />
<span style="font-size: x-large;">A Yoga Mat</span><br />
<br />
The most important prop, a yoga mat is something you will want to have for yourself, even though most studios will lend you a mat. Though at <a href="http://www.ananda-yoga.us/" target="_blank">my studio</a> I am quite fastidious about having students clean their mats with my <a href="http://yogahuman.blogspot.com/2015/01/clean-your-mat-naturally.html" target="_blank">naturally disinfecting mat spray</a> when they are done using them, I have been to other studios or gyms where the mats get cleaned, shall we say, once in a blue moon? Granted, I am a bit body-fluid-phobic, but some postures have my face resting on my mat - and my face is probably resting where somebody else's sweaty feet were in the previous class... So, I have my own mat and take it with me wherever I practice. :)<br />
<br />
Yoga mats have a wide range of options and prices, starting from cheapies under $10 and higher end mats up to over $100! If you are a beginner and trying out a yoga practice, you probably want to get a mat that is decent enough quality to support rather than hinder your practice, but not crazy expensive. <a href="http://www.amazon.com/gp/product/B002BRHPU8/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B002BRHPU8&linkCode=as2&tag=yoghum-20&linkId=LX3V2QFYLPTHQ5FJ" target="_blank">This is my favorite beginner yoga mat.</a> It is thick enough to be supportive, sticky enough that you don't slip (though it does need to be sprayed and wiped off a few times when you first buy it; it is a little slippery at first), long enough for most people's heights, AND it comes in many colors. :) This mat is around $20.<br />
<br />
If you are shopping for a yoga mat yourself, make sure you get one that says "yoga mat" on the label and not "exercise mat." Exercise mats tend to be thick, i.e. plenty of padding for doing crunches, but too thick for yoga. The extra thick exercise mats can cause you to be unstable or even to turn your ankle in some standing postures. They also tend to stretch, so standing postures will gradually get wider and wider... Imagine starting in a lunge and ending up in the splits as the mat stretches! (exaggeration, but you get the picture :) )<br />
<br />
Also, if you are shopping for yourself, I would suggest getting a mat that is 3/16 inch or 1/4 inch thick, not the super thin ones you can find at department stores. Slightly thicker mats are more comfortable for seated/reclining postures, but not so thick as to be unstable.<br />
<br />
Super cheap mats that are around the $10 price range tend to be pretty slippery. As someone new to yoga, you definitely don't want to have to worry about your hands or feet slipping around in standing postures or downward facing dog!<br />
<br />
Sometimes a new yoga mat smells when you first purchase it; you've heard of "new car smell," how about "new mat smell?" :) Hang it up somewhere away from the sun and other heat sources, and let it air out for a few days if the smell bothers you.<br />
<br />
<span style="font-size: x-large;">Blocks</span><br />
<br />
Yoga blocks are, in my opinion, the most essential prop for your practice after a mat. Yoga blocks are commonly used for a few basic purposes (these are not all inclusive, but just the basics!):<br />
<br />
<b>1. To elevate the hips in seated postures. </b><br />
<br />
Elevating the hips when sitting on the floor can help with a number of issues. Since we spend so much time sitting in chairs, our hips, legs and backs generally do not have the flexibility required to sit comfortably on the floor. If you try sitting on the floor yourself, you may find your back rounds, your knees are high off the floor and you may find you have to hold yourself somehow with your arms. When you elevate the hips a bit, it will allow your spine to lengthen and find its neutral curves, and also the hips to start to soften, allowing the knees to come closer to in line with the hips.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqArdHX4GIiw5Wwja1WNZlYsdjWnIkvNw379aQDYUHIHSqt227mKwILkJTuaRleslvnVEMuTi6_6IoD-0WiCIuUJiRaVQObzYlLllQwlL49vySsq9bvLYbVQGEqERD2ZQGpmBBxHSBk4Zy/s1600/DSC_0007.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqArdHX4GIiw5Wwja1WNZlYsdjWnIkvNw379aQDYUHIHSqt227mKwILkJTuaRleslvnVEMuTi6_6IoD-0WiCIuUJiRaVQObzYlLllQwlL49vySsq9bvLYbVQGEqERD2ZQGpmBBxHSBk4Zy/s1600/DSC_0007.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If Easy Pose (sukhasana) is not easy at all (spine <br />
rounded, knees higher than hips)...</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzOVCxB2mtGh879dUjUDOWtpA54BpzaBhp4LxIGO1YRv3aEVZY1U7NUl5ocQSVuBS5xrTs0MSMQJUItjX8jbwiKkLU_ICWSFk28h1jidtvovvnuQQlUrbUfTyNtweGc7Md8sAqtxGvMMY1/s1600/DSC_0009.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzOVCxB2mtGh879dUjUDOWtpA54BpzaBhp4LxIGO1YRv3aEVZY1U7NUl5ocQSVuBS5xrTs0MSMQJUItjX8jbwiKkLU_ICWSFk28h1jidtvovvnuQQlUrbUfTyNtweGc7Md8sAqtxGvMMY1/s1600/DSC_0009.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...then sitting on a block can help you to lengthen your spine<br />
and settle your knees to the level of your hips or below.</td></tr>
</tbody></table>
Elevating the hips can also take pressure off the knees in certain postures, if deep flexion of the knees is not something your body is ready to practice.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh01AQljORaqvZqkCYhv2sJ3LZnXDvEIwj2g4vtKTu9ZEPWlClWupR9WBYmv8i1fk12NAhActNGusGVRncuVFIfEYB8opyP5T2KEBZ13fA7DXeirIiCWXEDcLiAdl1eZ8xwlWrsfC-qOIV8/s1600/DSC_0003.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh01AQljORaqvZqkCYhv2sJ3LZnXDvEIwj2g4vtKTu9ZEPWlClWupR9WBYmv8i1fk12NAhActNGusGVRncuVFIfEYB8opyP5T2KEBZ13fA7DXeirIiCWXEDcLiAdl1eZ8xwlWrsfC-qOIV8/s1600/DSC_0003.jpg" height="320" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If i.e. Hero's Pose (virasana) is too <br />
strenuous on the knees...</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7CuKr-HHzbnC46_E9RikRhmdYH_UGQitsSSSlCysojyg_ytFdbBbCpdx08o_HJA_UZ-RqZFH-T0AJn631TSMl1yHk_Pa-eZr6xiFAkT1oglpZXU6_DkB8LZ5C0rubtcT5hPk67UvE1-xZ/s1600/DSC_0004.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7CuKr-HHzbnC46_E9RikRhmdYH_UGQitsSSSlCysojyg_ytFdbBbCpdx08o_HJA_UZ-RqZFH-T0AJn631TSMl1yHk_Pa-eZr6xiFAkT1oglpZXU6_DkB8LZ5C0rubtcT5hPk67UvE1-xZ/s1600/DSC_0004.jpg" height="320" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...you can elevate the hips with a block <br />
so the knees are comfortable.</td></tr>
</tbody></table>
<br />
<b>2. To make the floor an easier reach.</b><br />
<br />
The full variation of various standing yoga postures with a hand or two on the floor, such as side angle pose or triangle pose, may not be accessible to many practitioners. Placing a block under the hand allows you to find your full expression of the posture with safe alignment.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn09vq3PxhhXYep0I14ng8vBLmH4wdnHFBvdmivYoR4dpeVGKKg2zXvc2afAqkViYT9GhfkpaotjMAPnyf2v_wBJg6rVTeEr9Mxnz5VlHLs6Y43v8RKvPoAYZWsMgIvfFY77JB5VTgT2i6/s1600/DSC_0011.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn09vq3PxhhXYep0I14ng8vBLmH4wdnHFBvdmivYoR4dpeVGKKg2zXvc2afAqkViYT9GhfkpaotjMAPnyf2v_wBJg6rVTeEr9Mxnz5VlHLs6Y43v8RKvPoAYZWsMgIvfFY77JB5VTgT2i6/s1600/DSC_0011.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Side Angle (parsvakonasana) without a block - spine curved <br />
sideways in an effort to reach the floor with the hand.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGx0LXes2VVXrrdMklPUvfCMUKATOGoHvFOk9cUlcZ7dxT6qvIZeU6l0zCzbvs6QdP7k7SN_8LIRh9BDwh5bd4iqAclHfk96sQ_pmAhujOx146JJKcefamzLrQchgsm0Csh4TEgg8mepU6/s1600/DSC_0012.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGx0LXes2VVXrrdMklPUvfCMUKATOGoHvFOk9cUlcZ7dxT6qvIZeU6l0zCzbvs6QdP7k7SN_8LIRh9BDwh5bd4iqAclHfk96sQ_pmAhujOx146JJKcefamzLrQchgsm0Csh4TEgg8mepU6/s1600/DSC_0012.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Side angle with a block allows the spine to be long and<br />
straight rather than curved sideways.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix2hwEluSuWr3svK3m5liBUqadoxcjdZQkDa8fVRwh3hG1xHIUv7PfRzWvyHfB7VcmBGvUXvotWUwAzJCQymQBfanRLt6rmuiqUOnhLRYRBvfwOGMc5sdYfWgQqPeZVdVUMdZQ9weK5kx-/s1600/DSC_0013.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix2hwEluSuWr3svK3m5liBUqadoxcjdZQkDa8fVRwh3hG1xHIUv7PfRzWvyHfB7VcmBGvUXvotWUwAzJCQymQBfanRLt6rmuiqUOnhLRYRBvfwOGMc5sdYfWgQqPeZVdVUMdZQ9weK5kx-/s1600/DSC_0013.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Triangle (trikonasana) with torso falling forward toward the<br />
inside of the leg in an effort to reach the floor.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkQZJY_6WHdB6F72l63M0XhyGNr9WpzA6fctovHlXo0n8J0M67qxNRdkU5hZcm5Ta7Vg1_a9Vd1zy6748OhCcq6T1HBy2aoJ-jOPcisjdU3785PRtsMuXxPQPNB_jELgTuqTAcIopPIDK3/s1600/DSC_0014.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkQZJY_6WHdB6F72l63M0XhyGNr9WpzA6fctovHlXo0n8J0M67qxNRdkU5hZcm5Ta7Vg1_a9Vd1zy6748OhCcq6T1HBy2aoJ-jOPcisjdU3785PRtsMuXxPQPNB_jELgTuqTAcIopPIDK3/s1600/DSC_0014.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Triangle with a block allows the spine to be long, the ribs<br />
to be stacked on on top of the other, and the spine to be<br />
in line with the thigh rather than folding forward.</td></tr>
</tbody></table>
<br />
Using blocks under the hands in standing forward bends helps to protect the low back if you have a tight low back or hamstrings.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv_V2SYMV6tbIWvhjgoaLDEl90267Z0uu0U5-Yq1WHBwlYwT7ZfAmoNM9xes4XZf6F5ivMg8h7Jyr37o1d3qbSpfg5Or9vXrAauZZ91AvwLHBht1CP_9lu0T_pLpspFEnypGRAS7sJwSeh/s1600/DSC_0015.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv_V2SYMV6tbIWvhjgoaLDEl90267Z0uu0U5-Yq1WHBwlYwT7ZfAmoNM9xes4XZf6F5ivMg8h7Jyr37o1d3qbSpfg5Or9vXrAauZZ91AvwLHBht1CP_9lu0T_pLpspFEnypGRAS7sJwSeh/s1600/DSC_0015.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A safer forward bend for someone with low back issues.</td></tr>
</tbody></table>
<br />
<b>3. To support or prop up the body in a certain position.</b><br />
<br />
Many times blocks are used to keep the body supported in a certain position, usually a position where your body is intended to relax and soften into the props.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTZFyw0MEOO3ZMdYhrSuZ6Fe4TgPqlvvfDOozg8pa-ACPEbHa39SMkrlQqCtFIZ40D5zMqcgv-jYWMhYYwXy2U_o3KAvsBP5iVfFFmAx0reXkuSDNCZ0vPc8SEoS0MxgxzPr35sBkfcvp1/s1600/DSC_0016.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTZFyw0MEOO3ZMdYhrSuZ6Fe4TgPqlvvfDOozg8pa-ACPEbHa39SMkrlQqCtFIZ40D5zMqcgv-jYWMhYYwXy2U_o3KAvsBP5iVfFFmAx0reXkuSDNCZ0vPc8SEoS0MxgxzPr35sBkfcvp1/s1600/DSC_0016.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Supported Bridge (setu bandhasana variation) with sacrum<br />
supported by a block.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsePU6RqVv3d7u-QZ3olHcMmmWa36PHvKCWpWWDpLOPBJmIY8FbFmCIHNwBzj7fVZICIcOHxOaf58RYHd0mqsYXjNY-hlifmi8YwmeDCxsLIfvBv3v255862XeZj0sVv3d-WWm_H5EJDYA/s1600/2015-01-04+05.58.04.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsePU6RqVv3d7u-QZ3olHcMmmWa36PHvKCWpWWDpLOPBJmIY8FbFmCIHNwBzj7fVZICIcOHxOaf58RYHd0mqsYXjNY-hlifmi8YwmeDCxsLIfvBv3v255862XeZj0sVv3d-WWm_H5EJDYA/s1600/2015-01-04+05.58.04.jpg" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Supported Fish (matsyasana variation) with two blocks for <br />
support.</td></tr>
</tbody></table>
<br />
There are many additional uses for blocks, but hopefully the uses above will convince you of the utility of a yoga block! :) For yoga block recommendations, I recommend either a <a href="http://www.amazon.com/gp/product/B008R71FI4/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B008R71FI4&linkCode=as2&tag=yoghum-20&linkId=RDACL2DBY3UAWYAW" target="_blank">cork block like this one</a> or a <a href="http://www.amazon.com/gp/product/B0084Z3B2C/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0084Z3B2C&linkCode=as2&tag=yoghum-20&linkId=FMHQ4RMPFQLRXTR3" target="_blank">firm foam block like this one.</a> If you are shopping for one yourself, make sure you get one that is 4 inches thick, as the thicker ones are more stable and supportive. If you opt for a foam block, make sure it isn't too "squishy." To test for squish, place the block on its tall end and sit on it. The block shouldn't squish down with your weight, but should keep its shape and feel firm and stable.<br />
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTn8X0l8AZhiIzFCPvhhvp9sJqxce9WQhDqevASM6lajrlMTfa1G7BEivuocEiEXKirTRtaL0udF_QkezNhpfqpxNErre83hVoolX6A4Ydr3C0qprsPAZaE0hfTSaKAWAwqqO8SnD0ESmU/s1600/DSC_0017.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTn8X0l8AZhiIzFCPvhhvp9sJqxce9WQhDqevASM6lajrlMTfa1G7BEivuocEiEXKirTRtaL0udF_QkezNhpfqpxNErre83hVoolX6A4Ydr3C0qprsPAZaE0hfTSaKAWAwqqO8SnD0ESmU/s1600/DSC_0017.jpg" height="320" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A stable and high quality block keeps<br />
its shape when you sit on it.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9aWfq5kuaAOfAcfoozVXUUQdt9cNXSsW-uIq8MMxkXC3Cq0Ai7QZ4huq-yZegqwNk_64_GIgCVRLL0yDrmi_-5kzFRIR1sHWrlV7uAHBtvtzgV75FX3k_POsCzPkTMou3KxxxBqihGyzY/s1600/DSC_0020.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9aWfq5kuaAOfAcfoozVXUUQdt9cNXSsW-uIq8MMxkXC3Cq0Ai7QZ4huq-yZegqwNk_64_GIgCVRLL0yDrmi_-5kzFRIR1sHWrlV7uAHBtvtzgV75FX3k_POsCzPkTMou3KxxxBqihGyzY/s1600/DSC_0020.jpg" height="320" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A low quality block squishes and feels<br />
unstable when you sit on it.</td></tr>
</tbody></table>
For more about yoga props, check out <a href="http://yogahuman.blogspot.com/2015/02/beginners-guide-to-yoga-props-part-2.html" target="_blank">Beginner's Guide to Yoga Props Part 2</a>!</div>
Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com10tag:blogger.com,1999:blog-3748547777025300971.post-33855458697820387242015-01-25T13:08:00.000-08:002015-01-26T14:56:59.119-08:00Yoga, the antidote to your workday<div dir="ltr" style="text-align: left;" trbidi="on">
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This series of postures is specifically for "cube dwellers," :) those of you who have a desk job and sit for most of your day. I used to have a desk job myself, and I have felt firsthand what a mess computer work can make of your body. I used to have frequent neck muscle spasms, chronically tight hips, poor posture, and RSI issues in my "mouse hand." In addition to those, many people who sit all day for their jobs have low back pain, shoulder issues or tightness, or general fatigue. Try this sequence when you get home from work, or try some of the postures during your workday to stretch out tight muscles and leave you feeling refreshed!<br />
<br />
Many thanks to Riddick (my cat :) ) for the "help."<br />
<br />
<h2>
<span style="font-size: x-large;">
Cat Cow Breathing (Marjaryasana and Bitilasana)</span></h2>
This breath-with-movement sequence gives the spine a nice warmup before the subsequent postures in this series. It stretches alternately the front of the torso and the back of the torso.<br />
<br />
<b>To get into the postures:</b> Come to hands and knees with your knees directly below your hips and your wrists directly below your shoulders. Outwardly rotate your upper arm bones so your elbow creases face forward, but make sure the elbows do not hyperextend. On an inhale, lift your face, chest and tailbone toward the sky for cow pose. On an exhale, round your spine, drawing your belly button up and in and tucking your chin and your tailbone for cat. Repeat the sequence 5-10 times, making sure that the transitions between the two postures last the same duration as your inhales and exhales.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpG4eblMRti64uk6CrGQroAAlRKc_6iGeurOQwmQ9YVFAntCqpozKVja83RNfyEA8fNdwpiK0DOYQ9ZPtoH6dS4brVw9otzyVrCQ8QAKulsDB_2-t-JhSJiqkKbzDS_ze7TnfRxeJSPnA1/s1600/2015-01-26+04.08.03.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpG4eblMRti64uk6CrGQroAAlRKc_6iGeurOQwmQ9YVFAntCqpozKVja83RNfyEA8fNdwpiK0DOYQ9ZPtoH6dS4brVw9otzyVrCQ8QAKulsDB_2-t-JhSJiqkKbzDS_ze7TnfRxeJSPnA1/s1600/2015-01-26+04.08.03.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Table Pose with a neutral spine. You can pad your knees with a blanket if your knees are sensitive. Notice that my upper arm bones are outwardly rotated and my elbow creases face forward.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqD_s9Cu8uC7VT8ZWHe_yuAYFy-7PVHt5Bdncac0FCD27woZkefJpDApC778OShqTKb6QlKzf3j8DkfucPwenm7aqrB_odqmGVyPgt9PMZPaU4wtEL362pymkFzewF5POjxqMk_9ZUL8mi/s1600/2015-01-26+03.41.38.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqD_s9Cu8uC7VT8ZWHe_yuAYFy-7PVHt5Bdncac0FCD27woZkefJpDApC778OShqTKb6QlKzf3j8DkfucPwenm7aqrB_odqmGVyPgt9PMZPaU4wtEL362pymkFzewF5POjxqMk_9ZUL8mi/s1600/2015-01-26+03.41.38.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Make sure not to bow the elbows out like this...</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS609EkBLxfgl4fgFyI5hYkoGUrFDNfk_YtRs-sH_tbdE13mzWiUWt8oDFXq5iku8vhOpWdf9vcjbT3Q7yk-KjG_JMb4M7rlTgJa3mo55LY-lGWRF1pLFn0khgA5U_v2uM6v6T7_0QOGE4/s1600/2015-01-26+03.41.47.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS609EkBLxfgl4fgFyI5hYkoGUrFDNfk_YtRs-sH_tbdE13mzWiUWt8oDFXq5iku8vhOpWdf9vcjbT3Q7yk-KjG_JMb4M7rlTgJa3mo55LY-lGWRF1pLFn0khgA5U_v2uM6v6T7_0QOGE4/s1600/2015-01-26+03.41.47.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="text-align: left;">...nor hyperextend them like this. Ouch! </span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWsY4x-8VFSz9WN2tPK4ik0xsCAziut9ek9qaZpeT2uXqEQLhUHkPxGB5CG3lO6JKVI0JXAiCfmeb8XXV4Y0qxDBIaoLP8D-m1420rjx-t7Kayzoguy4bqc4ff8GFZDcjX0vGAfL_4dCcl/s1600/2015-01-26+04.08.14.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWsY4x-8VFSz9WN2tPK4ik0xsCAziut9ek9qaZpeT2uXqEQLhUHkPxGB5CG3lO6JKVI0JXAiCfmeb8XXV4Y0qxDBIaoLP8D-m1420rjx-t7Kayzoguy4bqc4ff8GFZDcjX0vGAfL_4dCcl/s1600/2015-01-26+04.08.14.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cow pose, extending the spine on your inhales...</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhctFHobriZU1CbivdTas7pNGDTMoEkR-QFFiZ5I4_gbPhJQtS0iBBuN8sKnVT32qDkriCZvLeJchXHTRb2CJ_5vFpsbAoVUGKkdfRY9Lrmx3-KP3c3pz6d_tkOFFg93pvx_RTgFi8qyhwo/s1600/2015-01-26+04.08.20.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhctFHobriZU1CbivdTas7pNGDTMoEkR-QFFiZ5I4_gbPhJQtS0iBBuN8sKnVT32qDkriCZvLeJchXHTRb2CJ_5vFpsbAoVUGKkdfRY9Lrmx3-KP3c3pz6d_tkOFFg93pvx_RTgFi8qyhwo/s1600/2015-01-26+04.08.20.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...and cat pose, flexing the spine on your exhales.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCoKzjujaYuy85sWTHg5H8otVBVf0rYpF8dTIhQfR2jzVRRTKmFALUGk-68x8c-H1GErfZ9D4nRzNTuKTPv8HCPWNwK1u6fpvRGg1uMLN7hyphenhyphen_9vgwHYmDdVHvYIRPcvr-5LHmYVdA8JHwQ/s1600/2015-01-26+04.08.44.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCoKzjujaYuy85sWTHg5H8otVBVf0rYpF8dTIhQfR2jzVRRTKmFALUGk-68x8c-H1GErfZ9D4nRzNTuKTPv8HCPWNwK1u6fpvRGg1uMLN7hyphenhyphen_9vgwHYmDdVHvYIRPcvr-5LHmYVdA8JHwQ/s1600/2015-01-26+04.08.44.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If you don't have a blanket for your knees, you can also double fold your mat as shown here, or use a towel for padding.</td></tr>
</tbody></table>
<br />
<br />
<span style="font-size: x-large;"><b>Table Pose with Wrist Release (Bharmanasana variation)</b></span><br />
<br />
Typing and mousing can create tension and stress in the forearms and wrists. Try this posture to stretch and refresh sore and tired wrists.<br />
<b><br /></b>
<b>To get into the posture:</b> Come onto hands and knees with knees under hips and wrists under shoulders. Outwardly rotate the arms to turn the hands around so the fingertips point toward your knees. Plant the palms firmly into the floor. If you would like less of a stretch, walk the palms closer to your knees. If you would like more of a stretch, bring the hips slightly behind the knees to increase the extension of the wrists.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOjIG3WkQ4jr9ehiqcjdf5t6hqtwRASnEvHsDgeztzeAumrmttGW5fTefeE6j8mUxiZqdrEhAmyELqP5-k13jMelTtZQ2nd99_EUSjHn_qjq3LHNhj2AVaMU_W5zp9v0wT6cOtfepBJoFp/s1600/Table+Top+Wrist+Release.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOjIG3WkQ4jr9ehiqcjdf5t6hqtwRASnEvHsDgeztzeAumrmttGW5fTefeE6j8mUxiZqdrEhAmyELqP5-k13jMelTtZQ2nd99_EUSjHn_qjq3LHNhj2AVaMU_W5zp9v0wT6cOtfepBJoFp/s1600/Table+Top+Wrist+Release.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Table top wrist release.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZRsB9SHmOQgFVxyQtSqwRYdkZfoGEenb83HOOswugtukVXDP0__rI7AE0X-AgKADsE5-qzXSbkU5kVpHX9T59imIFZ194Lja-W7tih4mG85scj9Z5TmOJPeFg7vbgl4pQXnJPe7yUE60e/s1600/2015-01-26+03.43.58.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZRsB9SHmOQgFVxyQtSqwRYdkZfoGEenb83HOOswugtukVXDP0__rI7AE0X-AgKADsE5-qzXSbkU5kVpHX9T59imIFZ194Lja-W7tih4mG85scj9Z5TmOJPeFg7vbgl4pQXnJPe7yUE60e/s1600/2015-01-26+03.43.58.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">For less extension, walk knees closer to hands.<span style="text-align: left;"> </span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirM-vR-srX6PQPNsYvtsgFg-oRQtwFRfNdJ607HN048_ZrMSavZZNco6y6x7RztiTBUPPL_jlvAzT3d6CXafwQKDrcHV-SvMDJo2qNsE5aXP0z1NJeeYWt_RHDIKyRWTaCkpdHregSHXMF/s1600/2015-01-26+04.07.50.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirM-vR-srX6PQPNsYvtsgFg-oRQtwFRfNdJ607HN048_ZrMSavZZNco6y6x7RztiTBUPPL_jlvAzT3d6CXafwQKDrcHV-SvMDJo2qNsE5aXP0z1NJeeYWt_RHDIKyRWTaCkpdHregSHXMF/s1600/2015-01-26+04.07.50.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">For more extension, walk the knees farther away from the hands.</td></tr>
</tbody></table>
<br />
<br />
<h2>
<span style="font-size: x-large;">
Low Lunge (Anjaneasana variation)</span></h2>
Sitting all day keeps our hips in a flexed position, which tightens up the hip flexors. Tight hip flexors is one of many the desk-job-related tightnesses that can lead to low back pain. This posture lengthens and releases the hip flexors.<br />
<br />
<b>To get into the posture:</b> Start from hands and knees, then bring your right foot forward to a lunge position. Depending on your hip flexibility, this can be a deep lunge or a shallow lunge, but make sure have enough distance front to back between the legs to feel a stretch in the front of the left hip. Make sure your right knee is directly on top of the ankle, rather than in front of the ankle. If your back knee is sensitive, pad the back knee with a blanket or double-folded mat. Start with your hands on the floor or two blocks. If you would like to take the posture deeper, bring your torso to vertical and rest your hands or forearms on your thigh. If you would still like more, on an inhale bring your reach your arms to the sky. Hold and breath for 5-10 breaths, then repeat with the left leg forward.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGelY85Zd3lWdLau87f0ATLZNnZOzfb_MFpxKCjmowfYVRx8L218AcltmcUk5MpKgcfj_aixhhE9n2HEClFn_vGQDlADCCwAAWIVTE7-jmnV39sf5_Q_43q8sLOUcNKfLwx56p7b5vGyWV/s1600/2015-01-26+03.44.54.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGelY85Zd3lWdLau87f0ATLZNnZOzfb_MFpxKCjmowfYVRx8L218AcltmcUk5MpKgcfj_aixhhE9n2HEClFn_vGQDlADCCwAAWIVTE7-jmnV39sf5_Q_43q8sLOUcNKfLwx56p7b5vGyWV/s1600/2015-01-26+03.44.54.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Start with hands on the floor, knee directly above the ankle. You can pad your back knee with blanket, double folded mat, or towel.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSGUVKIHsvpvsNBBybTDg3GMj-Kc8SE5oSA09g9vraa5ZwiA5y6D49jj18xCMvVILsEI4lGUW5t0ur6kJbQIR4j0qnBo_e6bvWxGgLCeOSFox0NcJGi0ekNqeiWzc1x8KCxGUb1TqqKdAG/s1600/2015-01-26+03.45.01.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSGUVKIHsvpvsNBBybTDg3GMj-Kc8SE5oSA09g9vraa5ZwiA5y6D49jj18xCMvVILsEI4lGUW5t0ur6kJbQIR4j0qnBo_e6bvWxGgLCeOSFox0NcJGi0ekNqeiWzc1x8KCxGUb1TqqKdAG/s1600/2015-01-26+03.45.01.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Make sure your knee is not forward of the ankle joint...</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOUs-xMEBI8kwLBbOpntb2p_9m7cdUEN2nVhwVdXCSITpt0X5FGpdgKu8PJi-dI4e4S2ZS3LLqnl12Kbuv9k89O9gjU_a1tAFBMzO4i0hrEWwonp3tPEg85JY3sT4VDfFNylhsNcDDseh8/s1600/2015-01-26+03.45.08.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOUs-xMEBI8kwLBbOpntb2p_9m7cdUEN2nVhwVdXCSITpt0X5FGpdgKu8PJi-dI4e4S2ZS3LLqnl12Kbuv9k89O9gjU_a1tAFBMzO4i0hrEWwonp3tPEg85JY3sT4VDfFNylhsNcDDseh8/s1600/2015-01-26+03.45.08.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...nor behind the ankle joint.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjWMEC4FnX7SL4YEpqH-PG6EDNdpirSsrIzEqIdgVQ2O5VVqg3sqkX_jpR-bISfJ5Ru2NphBPU6eodPLRP1jtubCcNx-fMi1AYTSq9rRcpIy06ba8fa2z_vMpmzwdP3O2ki6eRIcgGzHDr/s1600/2015-01-26+03.45.45.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjWMEC4FnX7SL4YEpqH-PG6EDNdpirSsrIzEqIdgVQ2O5VVqg3sqkX_jpR-bISfJ5Ru2NphBPU6eodPLRP1jtubCcNx-fMi1AYTSq9rRcpIy06ba8fa2z_vMpmzwdP3O2ki6eRIcgGzHDr/s1600/2015-01-26+03.45.45.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If your hands do not easily reach the floor, or if you would like a more gentle lunge, try less distance between the front and back leg, and place your hands on blocks.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9wnO6LkThZNLbSCkLl6RU6yk6IHLM85vAFBPon5h1c7dMIbBQ28UjDxBRir5xwaIUAkXmxWsPGZAsFrKcacV3QHDVHRfJBhOPj079YFG7I1wo9c45GmizLp5IHRcsLjKM1-CCSwHXDVPE/s1600/2015-01-26+03.46.12.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9wnO6LkThZNLbSCkLl6RU6yk6IHLM85vAFBPon5h1c7dMIbBQ28UjDxBRir5xwaIUAkXmxWsPGZAsFrKcacV3QHDVHRfJBhOPj079YFG7I1wo9c45GmizLp5IHRcsLjKM1-CCSwHXDVPE/s1600/2015-01-26+03.46.12.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If you would like more sensation in the lunge, you can bring your torso upright and cross your forearms on your thigh.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0tZ_K1gBEYiFOvo0M_FFbxEiuCEgniflZ_Q1X4-HJZRwXZ1EUmiZBRrquKoEfr7Ley_7lprs1JlVZwFztLEfRNp0O1k_iJt15TWutq-KULInzMTnyM1EVjQ11xbPUM02FMD-ayfMf9N4k/s1600/2015-01-26+03.46.24.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0tZ_K1gBEYiFOvo0M_FFbxEiuCEgniflZ_Q1X4-HJZRwXZ1EUmiZBRrquKoEfr7Ley_7lprs1JlVZwFztLEfRNp0O1k_iJt15TWutq-KULInzMTnyM1EVjQ11xbPUM02FMD-ayfMf9N4k/s1600/2015-01-26+03.46.24.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Or for still more sensation, inhale your arms to the sky while keeping the hips just as low toward the floor as they were before you lifted your arms.</td></tr>
</tbody></table>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<h2>
<span style="font-size: x-large;">
Eagle Arms (Garudasana, arms only)</span></h2>
<div>
Eagle arms opens the shoulders and upper back. It can be done any time at your desk as a mini yoga break!</div>
<div>
<br /></div>
<div>
<b>To get into the posture:</b> Cross your right upper arm bone under the left, making sure the cross is above the elbows rather than below and wrap your hands around the back of your ribs, giving yourself a big hug. If you would like to go deeper, bring the backs of the hands to touch in front of your face. For the final option, wrap the wrists so the palms touch, creating a double wrap of the arms. Lift the elbows to shoulder height and press your palms away from your face. Stay for 5-10 breaths, then repeat with the left arm under the right.</div>
<div>
<br /></div>
<div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ4Eu0QOqC7_14gvfMP7BJjYaLEozTjpN7iPQWsbFQUnbu9PWHvg-hNj5In9UgzA4vADVHf3S9cIhMYYwIt8U06dvMwymWJbNzHB08lR8Ven1KpxijhbbGICcV-hw5ZL9S-Cgfz1NbWdjk/s1600/2015-01-26+04.06.34.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ4Eu0QOqC7_14gvfMP7BJjYaLEozTjpN7iPQWsbFQUnbu9PWHvg-hNj5In9UgzA4vADVHf3S9cIhMYYwIt8U06dvMwymWJbNzHB08lR8Ven1KpxijhbbGICcV-hw5ZL9S-Cgfz1NbWdjk/s1600/2015-01-26+04.06.34.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Easiest option: arms crossed above the elbows.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCu-NyoSb3Zs-O3qZlR0EO4cAnN3YVg5kO2YBJOeL1rBGp4r_BC-fGWAJXGxfb3cQhdAQdZ6L6mZWSZtcRTiN1MPhjQb0fmzu0SdUG14k-3TtYlAo5IR7w8MvfPA0xeXTCzSoIwaZE9HWi/s1600/2015-01-26+04.06.57.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCu-NyoSb3Zs-O3qZlR0EO4cAnN3YVg5kO2YBJOeL1rBGp4r_BC-fGWAJXGxfb3cQhdAQdZ6L6mZWSZtcRTiN1MPhjQb0fmzu0SdUG14k-3TtYlAo5IR7w8MvfPA0xeXTCzSoIwaZE9HWi/s1600/2015-01-26+04.06.57.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Next option, backs of the hands to touch.</td></tr>
</tbody></table>
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8phdJPpUsZSKpViDZfuB1ftwAy0Htu-BA15VnRnEsh-FY88V0Z3ZHdmjWsnWmhxsuGutT6Erjy9hcFgtyOpEtwrkkx9JyN13vzRh9FWvcamYFTSbZbSxxBjPFP5sOS4r6sQPIHFLHK7tX/s1600/2015-01-06+05.05.58.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8phdJPpUsZSKpViDZfuB1ftwAy0Htu-BA15VnRnEsh-FY88V0Z3ZHdmjWsnWmhxsuGutT6Erjy9hcFgtyOpEtwrkkx9JyN13vzRh9FWvcamYFTSbZbSxxBjPFP5sOS4r6sQPIHFLHK7tX/s1600/2015-01-06+05.05.58.jpg" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Double-wrapped eagle arms.</td></tr>
</tbody></table>
<div style="text-align: left;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3HoCW6mcYBzXkbH4XlRRHVuuuRf3DDHuZobSUPU63Iij8bknzodIT-JiVk5wqupYoSfAG4v_NfGSZv6kAZEWFyeNGmNx9__x4VJGcpZHzeSMwwQsj21uq6qjYZDLlAPqBA00DDB9cNmgP/s1600/2015-01-26+04.07.05.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3HoCW6mcYBzXkbH4XlRRHVuuuRf3DDHuZobSUPU63Iij8bknzodIT-JiVk5wqupYoSfAG4v_NfGSZv6kAZEWFyeNGmNx9__x4VJGcpZHzeSMwwQsj21uq6qjYZDLlAPqBA00DDB9cNmgP/s1600/2015-01-26+04.07.05.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If you double wrap the arms, make sure not to grip with the fingers as shown here, but rather let the palms touch with the fingers pointing up to the sky.</td></tr>
</tbody></table>
<br />
<br /></div>
<h2>
<span style="font-size: x-large;">
Seated Forward Fold with strap (Paschimottanasana variation)</span></h2>
Sitting all day keeps our hamstrings in a flexed position, which can lead to chronically tight hamstrings. Tight hamstrings can be a root cause of low back pain. This pose stretches and lengthens the hamstrings and low back.<br />
<br />
<b>To get into the posture:</b> Sit with your legs extended in front of you. Make sure to sit up tall and lengthen the spine. If your mid and low back are settling behind the hips, sit elevated on a blanket or two to help lengthen the spine. Loop your strap around the balls of your feet, then on an inhale pull on the strap to help lengthen the spine up toward the ceiling. On your exhale, fold forward using the support of the strap. You can walk your hands farther down the strap, but only walk them as far as your elbows stay bent and your shoulder stay soft. Hold and breathe for 5-10 breaths.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWwzfs1qFl2C-let60cvPU8VhP5P6TGMOgFlmgApij6bfzPOaLnddeRF7qbe_ZsaebiSnJHDAZP_QhiKYKSsyZKsuMiwk0P-3gdmoh3rBxLLbsTuQFxvSJiSbWm5wfk1nuQjrV28ouwKaI/s1600/2015-01-26+03.49.35.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWwzfs1qFl2C-let60cvPU8VhP5P6TGMOgFlmgApij6bfzPOaLnddeRF7qbe_ZsaebiSnJHDAZP_QhiKYKSsyZKsuMiwk0P-3gdmoh3rBxLLbsTuQFxvSJiSbWm5wfk1nuQjrV28ouwKaI/s1600/2015-01-26+03.49.35.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If sitting on the floor with your legs extended in front causes you to round your back and have your spine behind your pelvis like this pic...</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpTzXdWmCC6UODDcvNjEeOdpOTnXj8oIArWDOWYPNoArwtA6fQxfWCZUYGwxpZe9ldp8BiXEB-90tIR7aq_UfPxAnpyMBivrKYHdrW0DeemD0sMPc_2MfYt8jB5HF036Q3J1f85-MWegB1/s1600/2015-01-26+03.49.51.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpTzXdWmCC6UODDcvNjEeOdpOTnXj8oIArWDOWYPNoArwtA6fQxfWCZUYGwxpZe9ldp8BiXEB-90tIR7aq_UfPxAnpyMBivrKYHdrW0DeemD0sMPc_2MfYt8jB5HF036Q3J1f85-MWegB1/s1600/2015-01-26+03.49.51.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...then you need to elevate the hips on a blanket or multiple blankets to allow your spine to be in its neutral curves. It should be fairly effortless to sit upright, so boost the hips up until it feels effortless.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOEEjKqxqYfSIhhOuEa7-PK5_kK_q-NyXcyYK9mUxbKzY6h4mKz95mmiOe-p4J3GjTMW03Qqz5KQWY5F6ryc-flIV2dYFIt2oY5e5VDxFn7_12rsWzVDMenZ7KBsNRHbi3dxqXSDFBKAq3/s1600/2015-01-26+03.50.25.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOEEjKqxqYfSIhhOuEa7-PK5_kK_q-NyXcyYK9mUxbKzY6h4mKz95mmiOe-p4J3GjTMW03Qqz5KQWY5F6ryc-flIV2dYFIt2oY5e5VDxFn7_12rsWzVDMenZ7KBsNRHbi3dxqXSDFBKAq3/s1600/2015-01-26+03.50.25.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">To get into the posture, with the strap looped around the balls of your feet, inhale and pull on the strap to lift your heart and extend the spine slightly...</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS2omJzhRHy4vZO6ivyj9tCk7pCUAvWBuKbw0y68ykRK8AO6GCHiiQYHf5dmVHQUSWp6foWVnJiNwZ6wfxKnCjZbbnCWKlrqj_0tuHuxRLuX6VzWJ0GdOhK_oxa_KY-e-3PaVntCBZQVe0/s1600/2015-01-26+03.50.39.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS2omJzhRHy4vZO6ivyj9tCk7pCUAvWBuKbw0y68ykRK8AO6GCHiiQYHf5dmVHQUSWp6foWVnJiNwZ6wfxKnCjZbbnCWKlrqj_0tuHuxRLuX6VzWJ0GdOhK_oxa_KY-e-3PaVntCBZQVe0/s1600/2015-01-26+03.50.39.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...then exhale to fold forward and down, gently pulling on the strap to lengthen the low back. You can walk your hands forward on the strap, but keep the shoulder down away from the ears and the elbows bent.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbDShtMQfXq8n7WfDQt-loOP9Q6WGDhhKa4t5OuDauYZxmOqG57bCd2TNduZ_ZexbD-QE7pTAm9kaN0QJ_wqNXhzV8mkMf03yi7gp4JQRQNmYqWleSUfKdsQ3pcEjnSDFCGeZPCAVOlHYx/s1600/2015-01-26+03.50.57.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbDShtMQfXq8n7WfDQt-loOP9Q6WGDhhKa4t5OuDauYZxmOqG57bCd2TNduZ_ZexbD-QE7pTAm9kaN0QJ_wqNXhzV8mkMf03yi7gp4JQRQNmYqWleSUfKdsQ3pcEjnSDFCGeZPCAVOlHYx/s1600/2015-01-26+03.50.57.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If you are able to reach your feet easily with your elbows bent and resting on the floor and your shoulders soft, feel free to grab the feet. (Riddick likes yoga time. :) )</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj763vrlTyLpGV8lAc_72TjedqJQYDYRlyyJzXeDSTYrSfCYYlTwK77_akircbDRLKVJlfnsjyRMHp5rpi0cMzoJONoQW2z13e26t9QiTYiBYPtCgkmYfVWQs3GIY0cPG7LZfFHuXdqhIoB/s1600/2015-01-26+03.50.06.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj763vrlTyLpGV8lAc_72TjedqJQYDYRlyyJzXeDSTYrSfCYYlTwK77_akircbDRLKVJlfnsjyRMHp5rpi0cMzoJONoQW2z13e26t9QiTYiBYPtCgkmYfVWQs3GIY0cPG7LZfFHuXdqhIoB/s1600/2015-01-26+03.50.06.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: left;">If you have to round the spine, lift your shoulders or straighten your arms to reach the feet, use the strap instead for a safer alignment. Notice in this pic my spine is unequally rounded - mostly rounded in the mid to upper back with no lengthening forward of the low back.<span style="text-align: left;"> My pelvis is also tipping back, rather than forward with the spine.</span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5cpX_C-T-OexW0DWURHzP1i5xdPbKO6jzmI2mgwU6e-7yZQr-7DsZ72_h2SBOb4PluvNLuzn2qjoIdt5KPLZYuPi7UfRa2gdWD7kzv32VvTVTlo4Fg60E0VrVgxFaFQ3gztl0VWKcXb_4/s1600/2015-01-26+03.51.01.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5cpX_C-T-OexW0DWURHzP1i5xdPbKO6jzmI2mgwU6e-7yZQr-7DsZ72_h2SBOb4PluvNLuzn2qjoIdt5KPLZYuPi7UfRa2gdWD7kzv32VvTVTlo4Fg60E0VrVgxFaFQ3gztl0VWKcXb_4/s1600/2015-01-26+03.51.01.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ideally the spine should have equal length/roundness through the whole spine. My pelvis is tipping forward with the spine.</td></tr>
</tbody></table>
<div style="text-align: left;">
<span style="font-size: small;"><br /></span><span style="font-size: small;"><br /></span></div>
<h2 style="text-align: left;">
<span style="font-size: x-large;">
Seated Neck Releases in Easy Pose (Sukhasana)</span></h2>
These stretches release the muscles in the sides and the back of the neck. You'll feel like your neck grew an inch after these!<br />
<br />
<b>To get into Easy Pose:</b> Sit on the floor with one heel in front of the other. Your knees should be the height of your hip bones or slightly lower, and it should feel relatively effortless to sit upright. If your knees are above your hip bones, or if your spine is rounded and it is difficult to sit up straight, sit on a bolster, blanket or block.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgurKAtDMkZYAOg2Q5PO2O2ZvPqSXKCtZ8b1wrcqTaW6K8a-neKfXxYmS1ExYrOJJ7ubyMGfyZ6T3_wcTKYeJOvi8HwHhv5ZytSqpkqIarus7P9RSCv1u-JUviV87qTYZMzX_phaiSKaPeC/s1600/2015-01-26+03.51.52.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgurKAtDMkZYAOg2Q5PO2O2ZvPqSXKCtZ8b1wrcqTaW6K8a-neKfXxYmS1ExYrOJJ7ubyMGfyZ6T3_wcTKYeJOvi8HwHhv5ZytSqpkqIarus7P9RSCv1u-JUviV87qTYZMzX_phaiSKaPeC/s1600/2015-01-26+03.51.52.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If sitting on the floor leaves your spine rounded and your knees above your hip bones like this pic...</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE2xYWomXCkHHCWIEMEBy_boDwABgVjk2JuG4W4wac1iu1AC5w70lH7CLyjhtLur9DyR9IyCnBI_62Buhf-NQWBeqrpWZby2EWoqI1-hbR09GCmGbEzVgGrb6TwyL50AmJJIRxMbFhwhsn/s1600/2015-01-26+03.52.04.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE2xYWomXCkHHCWIEMEBy_boDwABgVjk2JuG4W4wac1iu1AC5w70lH7CLyjhtLur9DyR9IyCnBI_62Buhf-NQWBeqrpWZby2EWoqI1-hbR09GCmGbEzVgGrb6TwyL50AmJJIRxMbFhwhsn/s1600/2015-01-26+03.52.04.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...then boost your hips with a blanket or a few blankets to allow your spine to be in its neutral curves and your knees to settle in line with the hips, or better yet, below the hips.</td></tr>
</tbody></table>
<br />
<b>Neck release 1:</b> While sitting tall with an upright spine, drop your left ear toward your left shoulder. Make sure to entirely release the neck to gravity and not hold it up at all. To deepen the release, reach your right hand actively down and out toward the floor. To further deepen the release, bring your left hand on top of your head and add the weight of the left arm to your head without actively pulling on the neck; let gravity do the work. Hold for 5-10 deep breaths, then move on to the next release.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-left: 1em;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitKGx7N0SBGxFv2ehWlJwbFoSFyJre_vqPV3Ngn4hchU2iRXZ8kJ1tcBxX64vU1FhK6Z_ZhxPbzIlhvCAdgW7jYz_6s6EmcpbNnScj2PELYu1sv2LwOL0hUoiu4VAejH7Y7oGHJgogPpSO/s1600/Neck+Stretch+Release+1.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitKGx7N0SBGxFv2ehWlJwbFoSFyJre_vqPV3Ngn4hchU2iRXZ8kJ1tcBxX64vU1FhK6Z_ZhxPbzIlhvCAdgW7jYz_6s6EmcpbNnScj2PELYu1sv2LwOL0hUoiu4VAejH7Y7oGHJgogPpSO/s1600/Neck+Stretch+Release+1.jpg" height="400" width="261" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;">Neck release 1, reaching the arm<br />
out and down.</td></tr>
</tbody></table>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYR_0Ficodgro_L3sXo1JHaNlpn7C5YEJA3-jxqcQwOYJ-Dyp0IgreLk1PYmYbBK9sva_iVdkJ9nHwnWTROOsBq4gtHQWhDNyMdR6sMBCrHzdXG0564ApOvdk3FOMHpQaexQbkXDJHvraW/s1600/Neck+Stretch+Variation+to+Intensify.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYR_0Ficodgro_L3sXo1JHaNlpn7C5YEJA3-jxqcQwOYJ-Dyp0IgreLk1PYmYbBK9sva_iVdkJ9nHwnWTROOsBq4gtHQWhDNyMdR6sMBCrHzdXG0564ApOvdk3FOMHpQaexQbkXDJHvraW/s1600/Neck+Stretch+Variation+to+Intensify.jpg" height="400" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;">Adding the weight of the arm to<br />
further open the side of the neck.</td></tr>
</tbody></table>
<b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b><br /></b><b>Neck release 2:</b> From the previous position, turn your head and look down toward your left shoulder. If you are using the left arm on the top of the head, release the arm before moving the head, then move the arm to the back of the head, holding on to the base of your skull, and continue to let gravity pull the head down. Hold for 5-10 deep breaths, then move on to Neck Release 3.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1_ihqM96ojzVwaD5nFxgJge7JsBO9yANMn1wqT1iFnegePHx3XJbYs6z6F0leuFIKjdP2-XjwaDDLqlfz-BsT9hyphenhyphenDa6xz4kLAl6Wz0LKrO1F4RmoBHG7H61M_qUp5nEnh3_RNsyreXSqf/s1600/Neck+Stretch+Release+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1_ihqM96ojzVwaD5nFxgJge7JsBO9yANMn1wqT1iFnegePHx3XJbYs6z6F0leuFIKjdP2-XjwaDDLqlfz-BsT9hyphenhyphenDa6xz4kLAl6Wz0LKrO1F4RmoBHG7H61M_qUp5nEnh3_RNsyreXSqf/s1600/Neck+Stretch+Release+2.jpg" height="400" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Neck release 2, looking down toward the shoulder.</td></tr>
</tbody></table>
<br />
<b>Neck release 3:</b> Bring your head back to the position of Neck Release 1. Rotate the left ear toward your sternum, so you end up looking to your right with your head dropped forward toward your chest. If you have your hand on your head, release the arm to move the head, then continue to hold on to the base of your skull and let the weight of the arm deepen the release. Hold for 5-10 deep breaths.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglLNY7hqDRrJXhqB5EuUUyemTlXUPmEAwwiprFcVSafQXDzJxI_IPZ6zFr4Hox6L8eL4I1YEGNi1pNldwVpFzPehNeKfj5VpRoo032MfmGLNgIRDwC054P3W6It2UlcbRvA22faBRnM6CQ/s1600/Neck+Stretch+Release+3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglLNY7hqDRrJXhqB5EuUUyemTlXUPmEAwwiprFcVSafQXDzJxI_IPZ6zFr4Hox6L8eL4I1YEGNi1pNldwVpFzPehNeKfj5VpRoo032MfmGLNgIRDwC054P3W6It2UlcbRvA22faBRnM6CQ/s1600/Neck+Stretch+Release+3.jpg" height="400" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Neck release 3, rotating the ear toward the sternum.</td></tr>
</tbody></table>
<br />
Once your have done all three release, switch to the other side. Also switch the cross of your legs so the other leg is in front to balance out your hips.</div>
<b><br /></b>
<br />
<h2 style="text-align: left;">
<b><span style="font-size: small;"><br /></span></b></h2>
<h2 style="text-align: left;">
<b><span style="font-size: x-large;">Supported Fish (Matsyasana variation)</span></b></h2>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: right; float: right; margin-bottom: 1em; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoHPdZsYavDbPioUK4c_ajCU4LGqX4JTTaD9ZwRY6JdzL1MLqBbwKvMxti_3KybkQuy-km-8umKXSEX1KGOGTwYefE3RLM8HwWHhTntE4rZbacCTgOH7K_oNWCTByPUVWhDmlFZgYVcEHD/s1600/DSC_0014.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoHPdZsYavDbPioUK4c_ajCU4LGqX4JTTaD9ZwRY6JdzL1MLqBbwKvMxti_3KybkQuy-km-8umKXSEX1KGOGTwYefE3RLM8HwWHhTntE4rZbacCTgOH7K_oNWCTByPUVWhDmlFZgYVcEHD/s1600/DSC_0014.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Supported fish, rolled up blanket variation.</td></tr>
</tbody></table>
If you read <a href="http://yogahuman.blogspot.com/2015/01/everybody-needs-this-posture.html" target="_blank">this post of mine</a>, you know that supported fish is a posture I think is important for everybody to do, but especially computer users! If you have been sitting slumped in front of a computer, or if you have been leaning back into a chair, this posture helps to realign the spine and bring it from a slouchy, rounded position to a more efficient and neutral alignment. It releases the muscles of the back, chest, neck and shoulders and can help relieve shoulder and neck pain, tension headaches and low back pain.<br />
<br />
<b>To get into the posture:</b> Choose a prop to place under your upper spine. The prop could be a folded blanket or towel, a rolled up blanket or towel, a block on any height, or a foam roller. Lie down over the prop so that the bottom tips of the shoulder blades barely spill over the edge of the prop. Lengthen the back of the neck and allow your head to rest on the floor. If the head does not comfortably and easily reach the floor, place another prop under your head for support. Reach the arms straight out from the shoulders, palms facing up. Extend your legs straight forward from the hips. Rest and breath deeply for 5-10 breaths, or up to 5 minutes. For more details and variations, check <a href="http://yogahuman.blogspot.com/2015/01/everybody-needs-this-posture-continued.html" target="_blank">here</a> and <a href="http://yogahuman.blogspot.com/2015/01/everybody-needs-this-posture.html" target="_blank">here</a>.<br />
<br />
<br />
<br />
<span style="font-size: x-large;"><b>Sphynx Pose</b></span><br />
<br />
This posture looks deceptively easy, but your upper back and triceps can definitely build some heat in this posture. It is a great way to safely get the upper spine into a gentle backbend.<br />
<br />
<b>To get into the posture: </b> Lie on your belly, then prop yourself up on your elbows, starting with your elbows directly below the shoulders. Make sure not to collapse your torso into your shoulder joints, put rather press your elbows down into the floor to lift your torso out of your shoulders. From this position, walk your elbows forward from the shoulder joints until your lowest ribs touch the floor. Engage your core to roll your tailbone down toward the floor, which lengthens out your low back. From here, grip the floor with your palms and engage the triceps as though you are going to pull yourself across the floor through your arms. You will feel a strong engagement of the upper back and triceps. Hold for 5-10 deep breaths, then release and rest with one cheek to the mat, arms at your sides with palms facing up, big toes together and heels apart, letting the back release.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZPNpQSSsQpfjcpUY6RCSeamXkG-yfxDrNvParC5zb6cxunxreVLzLlSGvT9KGGmJ7wiy-r2HrjMTO-PuGY6lC5JWuYRNH2hhUprFqxgMWJbSp99w90XayDOkdSf_xlVE-NolmE435tFTG/s1600/2015-01-26+03.56.26.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZPNpQSSsQpfjcpUY6RCSeamXkG-yfxDrNvParC5zb6cxunxreVLzLlSGvT9KGGmJ7wiy-r2HrjMTO-PuGY6lC5JWuYRNH2hhUprFqxgMWJbSp99w90XayDOkdSf_xlVE-NolmE435tFTG/s1600/2015-01-26+03.56.26.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Start out with your elbows under your shoulders, pressing the elbows into the floor to lift your torso out of your shoulders.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtQLPOmO52tUtIOUTdJUQgIvnemesbcUKfeyts0M_obJn4rHCQLmJx8RS65dtcqYrdwcKIEpvFcDWHXhJmhw_G8RFyYa7gFj3mRnc0ueheyRGMJZiqu5roOLZ6SAFbaBgF9KuvbIU1WnQE/s1600/2015-01-26+04.17.05.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtQLPOmO52tUtIOUTdJUQgIvnemesbcUKfeyts0M_obJn4rHCQLmJx8RS65dtcqYrdwcKIEpvFcDWHXhJmhw_G8RFyYa7gFj3mRnc0ueheyRGMJZiqu5roOLZ6SAFbaBgF9KuvbIU1WnQE/s1600/2015-01-26+04.17.05.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Make sure not to collapse your torso into your shoulders as shown here.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglQ4gQ0lms5iurXM9xiVgLJyYXhBcCjFkyf7au-NveG9k7iKGYQC5TDztfh9Z5RtOCao1kVXVA1muymSRGaNTTYTAToMZVIVyguGtU6FU2mVY_sNadWNoRnZfZyCQ4kdxakJUxtONtTry_/s1600/2015-01-26+03.56.54.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglQ4gQ0lms5iurXM9xiVgLJyYXhBcCjFkyf7au-NveG9k7iKGYQC5TDztfh9Z5RtOCao1kVXVA1muymSRGaNTTYTAToMZVIVyguGtU6FU2mVY_sNadWNoRnZfZyCQ4kdxakJUxtONtTry_/s1600/2015-01-26+03.56.54.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Next, walk your elbows forward from the shoulders until the lowest ribs touch the floor, then engage the pull forward as though you are going to pull yourself across the floor.</td></tr>
</tbody></table>
<div style="text-align: left;">
<br /></div>
<h2 style="text-align: left;">
<span style="font-size: x-large;">
Locust Pose (Salabasana)</span></h2>
If you sit leaning back in a chair all day, your low back and core muscles can weaken and not efficiently support your spine. This pose opens the chest and shoulders and strengthens the low back. Lying on your belly also gives a gentle stimulation to the digestive organs.<br />
<br />
<b>To get into the posture:</b> Lie on your belly, and interlace your fingers behind your back with palms facing each eachother. If your shoulders resist and your fingers won't interlace easily, hold a strap between your hands. Bring your forehead to the mat, squeeze the thighs together, and on an inhale lift your face, chest, arms and legs off the mat. If it is accessible for your shoulders, lift your hands up off your bum. Make sure the elbows do not hyperextend. Hold and breathe for 5-10 slow, deep breaths.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVq0L82KnxKFB4AjhN0xb3rwJvWcFpyapd8bu6umk9aFrtc6QHYoAVchyphenhyphen2bT4oaQhPglom08BXnnkVyE7teO5QjCZFk7LipC_PsFKGAv6AMR3_5Dx2gotOafKwdzc1JD0kYhBfZdcVfAlX/s1600/2015-01-26+03.53.38.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVq0L82KnxKFB4AjhN0xb3rwJvWcFpyapd8bu6umk9aFrtc6QHYoAVchyphenhyphen2bT4oaQhPglom08BXnnkVyE7teO5QjCZFk7LipC_PsFKGAv6AMR3_5Dx2gotOafKwdzc1JD0kYhBfZdcVfAlX/s1600/2015-01-26+03.53.38.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Locust pose with fingers interlaced.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPD6pNfDK7K1qJ4uw5eK0Rs_sOKBZboU-_mH6afbeeFy0PecWeVfaatHLIEe17O9JsHU1xjYcbVHL2V7AmWvp5gt4BLepskvOkEnc9YctaV-cI7CFf4IkBey3aoJNev3Bx0xkkqiBb9Xj9/s1600/2015-01-26+03.54.48.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPD6pNfDK7K1qJ4uw5eK0Rs_sOKBZboU-_mH6afbeeFy0PecWeVfaatHLIEe17O9JsHU1xjYcbVHL2V7AmWvp5gt4BLepskvOkEnc9YctaV-cI7CFf4IkBey3aoJNev3Bx0xkkqiBb9Xj9/s1600/2015-01-26+03.54.48.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Locust pose with a strap held between the hands, an easier option for tighter shoulders.</td></tr>
</tbody></table>
<h2 style="text-align: left;">
</h2>
<div>
<b><br /></b>
<b><br /></b>
<span style="font-size: x-large;"><b>Meowttakes!</b></span></div>
<div>
<br /></div>
<div>
Trying to get photos taken with a very affectionate kitty around is always a challenge... :)</div>
<div>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk1-oQg7ueQvPXa_S6D5yaiUJJ5ko45K5JFhxmuhS8rWUZCHrglCZT2PQv0h5vhswwKePU5hJqsAVXQcWH9byP17hupkVYP7B4o-YdAsgqiDnqb1QrCRbIwfv4I6VMAFEbQT1dZMn5EG2o/s1600/2015-01-26+03.53.45.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk1-oQg7ueQvPXa_S6D5yaiUJJ5ko45K5JFhxmuhS8rWUZCHrglCZT2PQv0h5vhswwKePU5hJqsAVXQcWH9byP17hupkVYP7B4o-YdAsgqiDnqb1QrCRbIwfv4I6VMAFEbQT1dZMn5EG2o/s1600/2015-01-26+03.53.45.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br />
<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv1vjiL2mVTLrVt1n_mBXe6KQ8hIdtugzDXabjIZYdQwl8yM8i7CIqnhOyNUJVAsQYSbpXZipu8lvKidGMrenWZALcyuscbtmFcWs8cMmf2zFel6eNuA6E6eHIKKhtabNzS9Jf5oBuAHiE/s1600/2015-01-26+03.54.09.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv1vjiL2mVTLrVt1n_mBXe6KQ8hIdtugzDXabjIZYdQwl8yM8i7CIqnhOyNUJVAsQYSbpXZipu8lvKidGMrenWZALcyuscbtmFcWs8cMmf2zFel6eNuA6E6eHIKKhtabNzS9Jf5oBuAHiE/s1600/2015-01-26+03.54.09.jpg" height="240" width="320" /></a></div>
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Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com1tag:blogger.com,1999:blog-3748547777025300971.post-23275379934441282782015-01-17T09:00:00.000-08:002015-01-17T09:00:00.742-08:00Clean your mat naturally!<div dir="ltr" style="text-align: left;" trbidi="on">
There are a lot expensive and nice smelling mat sprays on the market, but I have never used even one of them, except when I received one as a gift. :) I prefer to make my own yoga mat spray, which is naturally disinfecting, smells nice, and is really cheap to make, too! I have used the recipe in <a href="http://www.ananda-yoga.us/" target="_blank">my studio</a> and at home for almost six years. Even some of my clients who are chemically sensitive are not allergic to this mat spray.<br />
<br />
The main ingredient is tea tree essential oil, which is a natural disinfectant. The other oils somewhat cover the scent of the tea tree oil and make the mat spray smell fresh and energizing. You can also use this mat spray as an all purpose surface cleaner for your house!<br />
<br />
Make sure you use 100% pure essential oils, not "scented oils." I use Aura Cacia brand essential oils, which you can get at most health food stores or buy online.<br />
<br />
<br />
<span style="font-size: x-large;">Tea Tree Oil Yoga Mat Spray</span><br />
<br />
1 <a href="http://www.amazon.com/gp/product/B005KDIWES/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B005KDIWES&linkCode=as2&tag=yoghum-20&linkId=TAFBOT3S6C7PAG4F" target="_blank">32oz spray bottle</a><br />
20 drops <a href="http://www.amazon.com/gp/product/B00H4GWV3M/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00H4GWV3M&linkCode=as2&tag=yoghum-20&linkId=7PRQMVHPD4IOQ7X6" target="_blank">tea tree essential oil</a><br />
5 drops <a href="http://www.amazon.com/gp/product/B005P0MPOY/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B005P0MPOY&linkCode=as2&tag=yoghum-20&linkId=MWIGVXF5YXLXW2BL" target="_blank">spearmint essential oil</a><br />
5 drops <a href="http://www.amazon.com/gp/product/B00014FKZK/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00014FKZK&linkCode=as2&tag=yoghum-20&linkId=ZACZYIYLVTHMCMQX" target="_blank">peppermint essential oil</a><br />
<br />
Fill the 32oz spray bottle with water, then add in the essential oils. Shake to mix. Spray liberally on your yoga mat, then wipe with a clean, dry cloth. Allow the mat to air dry out of the sun.</div>
Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com0tag:blogger.com,1999:blog-3748547777025300971.post-64829392971691284952015-01-15T11:48:00.000-08:002015-03-27T19:26:53.860-07:00Supported Fish - Foam Roller Variation<div dir="ltr" style="text-align: left;" trbidi="on">
One of my favorite ways to do supported fish is with a foam roller. The curve of the roller nicely extends the spine, and the roundness of the roller can feel more comfortable to lie on versus the flat side and edges of a block. For my own practice, I prefer a 6 inch in diameter foam roller <a href="http://www.amazon.com/gp/product/B00ARJR796/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00ARJR796&linkCode=as2&tag=yoghum-20&linkId=YWTHRNHDRCTIWNGP" target="_blank">like this one</a>, but if your upper spine has a lot of resistance, start out with <a href="http://www.amazon.com/gp/product/B004FLTBWS/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B004FLTBWS&linkCode=as2&tag=yoghum-20&linkId=J33QWRTISXLW35IG" target="_blank">a thinner foam roller like this</a> or <a href="http://www.amazon.com/gp/product/B0026I0TYG/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0026I0TYG&linkCode=as2&tag=yoghum-20&linkId=YYMA726GPQRTBVEV" target="_blank">a half foam roller like this</a>.<br />
<br />
The big advantage of using a foam roller for supported fish is that you can open and release the upper back with foam roller crunches, which not only work the core, but also provide a really nice massage for the upper spine.<br />
<br />
<h2>
<span style="font-size: x-large;">
Foam Roller Crunches</span></h2>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwLGQpMOWB9DZUC-BDEir5FL4w0PHGhz29aik622cVwWY3bsK2zH-kH791SgYKUvqjActmcgEKMIjmw5bna-7XVFp3yJP0ijROXsgE9KzntuscuXfskAzM0dCu2QZ5AO6UTjhQLLxEhpC0/s1600/DSC_0050.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwLGQpMOWB9DZUC-BDEir5FL4w0PHGhz29aik622cVwWY3bsK2zH-kH791SgYKUvqjActmcgEKMIjmw5bna-7XVFp3yJP0ijROXsgE9KzntuscuXfskAzM0dCu2QZ5AO6UTjhQLLxEhpC0/s1600/DSC_0050.JPG" height="137" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Starting position of foam roller crunches with spine in<br />
extension. Your head does not have to hit the floor, just<br />
let your spine extend as much as it is ready to do comfortably.</td></tr>
</tbody></table>
Place the foam roller on your mat perpendicular to your spine. Lie down on the roller; the contact point of the roller should be just below the bottom tips of your shoulder blades. You do not have to lie all the way down with your head on the floor at this point. Extend your legs straight forward and let them rest on the floor. Interlace your fingers behind the base of your skull with elbows pointing out away from the ears. Make sure to not pull on your head and neck, just support the head with the hands.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkNmkG31Kqnq5QPInLB4DXWoVZEwpyOHPlm-PpVXykp6ShNpUkrAiWaErE9TLOKk9KFv8Bzzdpb7XwTgWDhiJjMPmiQAj6u2k__IZSuQmvskDvi3du86exUj6wIRsEJf_VZSKvnpnMIs0o/s1600/Foam+Roller+Crunches.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkNmkG31Kqnq5QPInLB4DXWoVZEwpyOHPlm-PpVXykp6ShNpUkrAiWaErE9TLOKk9KFv8Bzzdpb7XwTgWDhiJjMPmiQAj6u2k__IZSuQmvskDvi3du86exUj6wIRsEJf_VZSKvnpnMIs0o/s1600/Foam+Roller+Crunches.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">At the top of the crunch, stop with your spine neutral as shown<br />
here, rather than continuing to a fully crunched position</td></tr>
</tbody></table>
On an exhale, engage the core to lift up and bring your spine to its neutral position; do not go all the way into a full crunch position with a rounded spine, just stop when the spine is in its neutral curves. On an inhale, lower down as far as you are comfortable to extend the spine. Your head may reach the floor or it may not, only go to the point where your shoulders, neck and upper back are comfortable. Repeat the crunches anywhere from 10-30 repetitions. Make sure you do these on a slow tempo of full inhales and exhales rather than racing through them quickly.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEU61oJ1q9HXjwIBTeJL1p29ferify6uIiX3r9YFERUNcSn2oTbxPoFXAptKM4zoGlmn2XCS9FmFZNi4LiJGKZmLTqqusz8WdNUnC7-Ar82nvQUIgkGPeJ0_AOz6VC28YDAiIZxpj5cZYN/s1600/DSC_0051.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEU61oJ1q9HXjwIBTeJL1p29ferify6uIiX3r9YFERUNcSn2oTbxPoFXAptKM4zoGlmn2XCS9FmFZNi4LiJGKZmLTqqusz8WdNUnC7-Ar82nvQUIgkGPeJ0_AOz6VC28YDAiIZxpj5cZYN/s1600/DSC_0051.JPG" height="190" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Make sure not to pull on your head and neck as shown here.<br />
Allow your head to settle back into the hands and keep the<br />
back of the neck long.. Think of keeping a fist distance<br />
between your chin and chest.</td></tr>
</tbody></table>
As your rock up and down, you will notice your foam roller (if you're not using the half size roller) rolling slightly up and down your spine; this is the nice back massage that a foam roller can provide! Also, you may notice that each time you inhale and bring your spine into extension, it goes a little tiny bit farther, bringing your head gradually closer to the floor. The crunches are a nice way to "ease" your spine into extension, so that when you finally release into supported fish, your spine is ready to do so and has less resistance.<br />
<br />
<h2>
<span style="font-size: x-large;">
Foam Roller Supported Fish</span></h2>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwBoTMJNehprdlsjVzXJZDzU5yB76mH11f30xsStS-1hmwCkysRhACb1xovs805EtEdj7eUUhlCm3P1r3tc7-1RvzFXsvPrY3OjB8tFM3Ueeqm0qgEcZxYcIuTdiCeGbe4rNrL8onFKMam/s1600/DSC_0048.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwBoTMJNehprdlsjVzXJZDzU5yB76mH11f30xsStS-1hmwCkysRhACb1xovs805EtEdj7eUUhlCm3P1r3tc7-1RvzFXsvPrY3OjB8tFM3Ueeqm0qgEcZxYcIuTdiCeGbe4rNrL8onFKMam/s1600/DSC_0048.JPG" height="179" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Come to rest in supported fish over the foam roller.</td></tr>
</tbody></table>
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZhyphenhyphenuOCIeRx1ZeWs1nI55OxT-WK9pST7F5P2TA4tkWMJRc9eVnaPxBRJpH9edAPLbLWZwVTuw05TiVKpe0dw-YltoSbgf-xchvAsMjPyCRpmvLLm0akhfYPBMOdxvooZSWAp-R-cWGn-fF/s1600/DSC_0049.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZhyphenhyphenuOCIeRx1ZeWs1nI55OxT-WK9pST7F5P2TA4tkWMJRc9eVnaPxBRJpH9edAPLbLWZwVTuw05TiVKpe0dw-YltoSbgf-xchvAsMjPyCRpmvLLm0akhfYPBMOdxvooZSWAp-R-cWGn-fF/s1600/DSC_0049.JPG" height="183" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If your head does not reach the floor, your spine is<br />
uncomfortable, or your neck is strained, try supporting the<br />
head with a block or blanket.</td></tr>
</tbody></table>
Once you have completed the roam roller crunches, your can allow the muscles to relax into supported fish on the roller. Your head should now comfortably rest on the floor, or place another prop under your head, such as a block, towel or blanket. Extend your arms straight out from the shoulders, palms facing up and rest in this posture for anywhere from 10 breaths to 5 minutes!<br />
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For more details and variations on supported fish, check out my posts <a href="http://yogahuman.blogspot.com/2015/01/everybody-needs-this-posture.html" target="_blank">Everybody needs this posture</a>, <a href="http://yogahuman.blogspot.com/2015/01/everybody-needs-this-posture-continued.html" target="_blank">Everybody needs this posture, continued</a>, <a href="http://yogahuman.blogspot.com/2015/02/supported-fish-arm-variations.html" target="_blank">Supported Fish Arm Variations</a>, and <a href="http://yogahuman.blogspot.com/2015/03/supported-fish-leg-variations.html" target="_blank">Supported Fish Leg Variations</a>.</div>
Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com0tag:blogger.com,1999:blog-3748547777025300971.post-6678774166612696802015-01-05T11:27:00.000-08:002015-02-11T06:23:03.606-08:00Power Flow/Vinyasa Yoga Music Playlist 6/26/14<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif;">I get many requests for my music playlists, so here is my latest!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Things to know:</span><br />
<ul style="text-align: left;">
<li><span style="font-family: Arial, Helvetica, sans-serif;">The first song Draupadi was a little long for my warmup sequence, so I cut it to exactly 5 minutes when I play it for a yoga class.</span></li>
</ul>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">The second song Guru Mantra seemed a little slow for sun salutations, so I sped up the tempo a bit.</span></li>
</ul>
<ul style="text-align: left;">
<li><span style="font-family: Arial, Helvetica, sans-serif;">There is one song missing that I couldn't find on Amazon, and that is Deep Sleep by Méditation from the album Meditation. This song is on the playlist between Shri Krishna Govinda and Enter One.</span></li>
</ul>
<ul style="text-align: left;">
<li><span style="font-family: Arial, Helvetica, sans-serif;">This playlist has the BEST SAVASANA SONG EVER!!! It has a gentle beat that sounds and feels like a slow heartbeat, and listening to the song actually slows your resting heart rate! This is why it is so great for savasana (paraphrased from Wikipedia): <i>"<span style="color: #252525; line-height: 22px;">On 16 October 2011, Marconi Union created "Weightless", in collaboration with the British Academy of Sound Therapy. </span></i><i style="color: #252525; line-height: 22px;">According to scientists at the Mindlab institution, it induced a 65% reduction in overall anxiety and brought test subjects' resting pulse rates to 35% of their usual resting rates." </i><span style="color: #252525; line-height: 22px;">To hear the low beat, you need to have a high quality stereo, preferably with a subwoofer.</span></span></li>
</ul>
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<span style="color: #252525; font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 22px;"><a href="http://yogahuman.blogspot.com/p/yoga-music-playlists.html" target="_blank">If you like this playlist, check out all my playlists here!</a></span></span></div>
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Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com1tag:blogger.com,1999:blog-3748547777025300971.post-17676486990283991762015-01-04T19:51:00.000-08:002015-03-27T19:27:35.882-07:00Everybody Needs this Posture, Continued<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://yogahuman.blogspot.com/2015/01/everybody-needs-this-posture.html" target="_blank"><span style="color: blue;">My last article</span></a> detailed easy, gentle variations of Supported Fish (Matsyasana) that are great for beginners or people with a lot of resistance in their spines, necks or shoulders. If the blanket/towel variations are not providing enough release and you would like something a little more intense, you can practice the posture on a block. If you don't have a block, <span id="goog_1032718325"></span><span style="color: blue;"><a href="http://www.amazon.com/gp/product/B008R6WUM0/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B008R6WUM0&linkCode=as2&tag=yoghum-20&linkId=GHLJVN6HOXENAZWD%22" target="_blank">foam ones like this</a></span> <span id="goog_1032718326"></span>are nice for Supported Fish.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">Place the block under the upper spine so that the bottom tips of the shoulder blades spill over the edge of the block. The block can be any height: low, medium or high, but whatever the height of your block, your head should rest on the floor or another prop, and your neck and shoulders should be completely comfortable.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6EukwJalCZ6tq4VWO5qTYbREBkvrqTkS75RtgR9NAzyszoNCWBnOPYtaH3ejMTfLuiLD-30YayYnjgauF9UgzJNtQTYKSe34fS7Gd0B6AP6EU8-tvI0JuQEBDIKUcAgQF40TC0q5kzU-N/s1600/2015-01-04+05.56.12.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6EukwJalCZ6tq4VWO5qTYbREBkvrqTkS75RtgR9NAzyszoNCWBnOPYtaH3ejMTfLuiLD-30YayYnjgauF9UgzJNtQTYKSe34fS7Gd0B6AP6EU8-tvI0JuQEBDIKUcAgQF40TC0q5kzU-N/s1600/2015-01-04+05.56.12.jpg" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Supported fish with a block at its lowest height. And my cat Riddick trying to be in the picture. :)</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWHpL7UVMogfoTUHHWhSZoUPRgZmzV0t0lnhkH2YAugIZDDm6LoSKIRXs6ic7ZR8i6RHV4GFhrmo20UVZDb11NWp5lvDtGTF4IWbjfgiOsWL3T3c7JfDQ7AV1UXQAPpBr_HLbOsMxFquwg/s1600/2015-01-04+05.56.55.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWHpL7UVMogfoTUHHWhSZoUPRgZmzV0t0lnhkH2YAugIZDDm6LoSKIRXs6ic7ZR8i6RHV4GFhrmo20UVZDb11NWp5lvDtGTF4IWbjfgiOsWL3T3c7JfDQ7AV1UXQAPpBr_HLbOsMxFquwg/s1600/2015-01-04+05.56.55.jpg" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Supported fish with the block at its medium height.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6x_IDVQpj85ksAduVXkCET06svHZxIIQV0yNs-15MweygxInqSWiTm2zeLDy_KmmJxfm3tHSh0Dtpex9yhenw9dFXwodDegqL_IDAZ_B1Saayrc2jqemIGJSPJ8JO1sAqCuy3aUzNkKpw/s1600/2015-01-04+05.58.04.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6x_IDVQpj85ksAduVXkCET06svHZxIIQV0yNs-15MweygxInqSWiTm2zeLDy_KmmJxfm3tHSh0Dtpex9yhenw9dFXwodDegqL_IDAZ_B1Saayrc2jqemIGJSPJ8JO1sAqCuy3aUzNkKpw/s1600/2015-01-04+05.58.04.jpg" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Supported fish with a block at its highest height. Notice I have a second block under my head for support since my head doesn't reach the floor. If your foam block is too squishy for the high block variation, switch to a cork block. <a href="http://www.amazon.com/gp/product/B008R71FI4/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B008R71FI4&linkCode=as2&tag=yoghum-20&linkId=GNSMUW5SS7KE6CRB%22" target="_blank">This is the one I am using.</a></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">If the edge of the block pressing into your back is uncomfortable, you can soften the block by placing your mat or a folded towel over the top of the block.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCc67x11vtyvX1fTno22-st7WmQsdGNbGYt8hldNEwzWMS4rsG6U6vaszPv7pfOh_BnoeFoUd24DIvaxHbE81bWC9HyW14_Wy-C_T9Xn4FLxyQraJBP59dJHQrHJ3bEsdOCSYLbmW20NRS/s1600/2015-01-04+05.58.42.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCc67x11vtyvX1fTno22-st7WmQsdGNbGYt8hldNEwzWMS4rsG6U6vaszPv7pfOh_BnoeFoUd24DIvaxHbE81bWC9HyW14_Wy-C_T9Xn4FLxyQraJBP59dJHQrHJ3bEsdOCSYLbmW20NRS/s1600/2015-01-04+05.58.42.jpg" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Yoga block under my mat to soften the edges of the block.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNJsHsbO9tsKFuJm8i5DOjzLOfXxbDRLqOndH-9F2yK1WNIQB1rYWNRWd4r3hbxqFOCuhd1J6FNCmVToxYnP7H0qYjKcc9kqQa2jwKeQa0-4ToJd98fwuHVzmT6H1imFt1MxB0ATZVlqnF/s1600/2015-01-04+05.59.40.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNJsHsbO9tsKFuJm8i5DOjzLOfXxbDRLqOndH-9F2yK1WNIQB1rYWNRWd4r3hbxqFOCuhd1J6FNCmVToxYnP7H0qYjKcc9kqQa2jwKeQa0-4ToJd98fwuHVzmT6H1imFt1MxB0ATZVlqnF/s1600/2015-01-04+05.59.40.jpg" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A towel works, too!</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">If you are still looking for more intensity in the posture, <a href="http://yogahuman.blogspot.com/2015/02/supported-fish-arm-variations.html" target="_blank">my next article details arm variations</a> that can give the shoulders and upper back a deeper release. <a href="http://yogahuman.blogspot.com/2015/03/supported-fish-leg-variations.html" target="_blank">You can also check out these leg variations.</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">If you like supported fish, check out the <a href="http://yogahuman.blogspot.com/2015/01/supported-fish-foam-roller-variation.html" target="_blank">foam roller variation</a>!</span>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Bonus Outtake! :)</b></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8GntyVzL31TIN7tVNsY_snnl9UOLl8alswcn28H4eWYPqNBnb7wRiolm_cIy2n_-vKjPCAlHF3Fxx8XVgpXgr7wzEaWn7u8bURQHhXpy7oJ5COMF-jREQb2kDFtZlGSAeDpJqyYhzc4oF/s1600/2015-01-04+06.00.04.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8GntyVzL31TIN7tVNsY_snnl9UOLl8alswcn28H4eWYPqNBnb7wRiolm_cIy2n_-vKjPCAlHF3Fxx8XVgpXgr7wzEaWn7u8bURQHhXpy7oJ5COMF-jREQb2kDFtZlGSAeDpJqyYhzc4oF/s1600/2015-01-04+06.00.04.jpg" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Riddick thinks yoga time is kitty petting time. :)</td></tr>
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Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com0tag:blogger.com,1999:blog-3748547777025300971.post-36944309527723547582015-01-02T12:38:00.000-08:002015-03-27T19:28:08.103-07:00Everybody needs this posture...<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif;">...in my humble opinion, that is. :) If I had to pick just ONE posture that everybody would learn and practice, whether they have a regular yoga practice or this is the ONLY posture they do, it would be Supported Fish. (Matsyasana) It feels great to open the spine, shoulders and chest, especially since we live in a culture of sitting: sitting in cars, sitting in front of computers, sitting on couches to watch TV, etc. All the sitting we do puts our spines into a forward bending, slumped position frequently, or in some cases constantly! We can end up with neck pain, back pain, shoulder pain, or all of the above due to our spines being in a perpetual slumped position. Our rounded spines also do not allow our respiratory, digestive and circulatory organs to function at maximum efficiency. (try taking a deep breath in a slouch, then try again sitting up tall and feel the difference!)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Supported fish is a passive way to counteract the slouchiness of our spines and help bring them into healthier alignment. It is great to do first thing in the morning to wake up your body, or to refresh your body after a long day at work. There are MANY variations of supported fish, but today's examples will be the most gentle variations using a yoga blanket or a towel. I'll post more intense variations next week.</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Variation 1 - folded blanket</span></b><br />
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A folded blanket is the most gentle variation of supported fish, as it provides the least amount of lift under the upper spine. Less lift is great for your first time in supported fish, or if you have particularly tight shoulders or upper spine, or if you have frequent neck pain. If you don't have a yoga blanket, <a href="http://www.amazon.com/gp/product/B00DOZ0O6S/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00DOZ0O6S&linkCode=as2&tag=yoghum-20&linkId=NS2KKTSWYEQB36ZU" target="_blank"><span style="color: blue;">these blankets</span></a> are what I use at my studio (<a href="http://www.ananda-yoga.us/" target="_blank"><span style="color: blue;">Ananda Yoga</span></a>, come visit me! :) ), or you can substitute a towel as demonstrated below.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Place the folded blanket under your spine so the bottom tips of your shoulder blades are just over the edge of the fold. Lie down on your back and let your head rest on the floor. Extend your arms straight out from the shoulders with palms facing up.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV4cfLm1txLKUMtAKopenssI878ht4Sl_hyu9vHxqqdwiEDHMhnd245gwxw14LzMDC_zmXHhnqObZruTDh9TAYvsE8XQc-nfu1k3JTvpD8oN9bOS_1YvdilQwmZ5ckRPy75IaVfxt0M7mo/s1600/DSC_0001.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV4cfLm1txLKUMtAKopenssI878ht4Sl_hyu9vHxqqdwiEDHMhnd245gwxw14LzMDC_zmXHhnqObZruTDh9TAYvsE8XQc-nfu1k3JTvpD8oN9bOS_1YvdilQwmZ5ckRPy75IaVfxt0M7mo/s1600/DSC_0001.jpg" height="400" width="265" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">This is the approximate position of the blanket once you are lying down.</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlUL-KnSdRGYISctF1o7_S9N0oAj43lx4Tu89JJZVAer-pLdRUyFYdepZmIbwTxzEjHGvWqT-19xnOng0PXRHHwdQpsvvTS-t0HHdCLUt-XjaRIsrNSPn0BTaO-ZrpfzOr70yRQBpsYqeS/s1600/DSC_0005.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlUL-KnSdRGYISctF1o7_S9N0oAj43lx4Tu89JJZVAer-pLdRUyFYdepZmIbwTxzEjHGvWqT-19xnOng0PXRHHwdQpsvvTS-t0HHdCLUt-XjaRIsrNSPn0BTaO-ZrpfzOr70yRQBpsYqeS/s1600/DSC_0005.JPG" height="212" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Supported fish with a small blanket fold.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">Make sure your neck and shoulders are comfortable, lengthen out the back of the neck rather than tilting the head back and compressing the back of the neck.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidKXwPYoe5nixiJdIaSysFosSzRkmgVoF-TiYFIvAljyy1TRlWnBZ3YChWnHSKC0mDUQWNYEC21tbFilKtD52HBiG0AmDnh0iHaManjXlITdsiYqf8l4lW883BnSRLMQ0fr8gnrG-nYrAX/s1600/DSC_0012.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidKXwPYoe5nixiJdIaSysFosSzRkmgVoF-TiYFIvAljyy1TRlWnBZ3YChWnHSKC0mDUQWNYEC21tbFilKtD52HBiG0AmDnh0iHaManjXlITdsiYqf8l4lW883BnSRLMQ0fr8gnrG-nYrAX/s1600/DSC_0012.JPG" height="212" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Try not to tilt your head back and compress the back of the neck.</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh95pVIJw9n-Mv6efLJ04K4SdDmJ4U6AgOncwdN4cjwawXaDLkj5AArVTxvRyZvByaObMoLL_dQ55Kxz4uzocGLMEca4cqWW0pII-G3IzUXy6W5DsyXOGO1Nde4Fc5qL8_IKE85bbp450KD/s1600/DSC_0013.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh95pVIJw9n-Mv6efLJ04K4SdDmJ4U6AgOncwdN4cjwawXaDLkj5AArVTxvRyZvByaObMoLL_dQ55Kxz4uzocGLMEca4cqWW0pII-G3IzUXy6W5DsyXOGO1Nde4Fc5qL8_IKE85bbp450KD/s1600/DSC_0013.JPG" height="212" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Rather, lengthen the back of the neck.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">If you do not feel "anything" in this position, you probably need a little more height under the spine. You can fold the blanket to be thicker as shown below, or stack two blankets one on top of the other...</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKdv3iV_i2aLIkA3bhBQ6UsWIJfypeARvOesxj6sNJou-Ad1TrSO2rgCYJA6k8XjMD5CmGkz3rRg1p_8DQ4OhnQTfsSoYIDecVOJtZG0N06r4ppdV9_v4gj4KOVwN9aaqolu9f0Pa1ELBY/s1600/DSC_0006.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKdv3iV_i2aLIkA3bhBQ6UsWIJfypeARvOesxj6sNJou-Ad1TrSO2rgCYJA6k8XjMD5CmGkz3rRg1p_8DQ4OhnQTfsSoYIDecVOJtZG0N06r4ppdV9_v4gj4KOVwN9aaqolu9f0Pa1ELBY/s1600/DSC_0006.JPG" height="212" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">From the previous variation, I folded the blanket in half to make a larger fold.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">...or you can move to the next variation.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<b><span style="font-family: Arial, Helvetica, sans-serif;">Variation 2 - rolled up blanket</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">A rolled up blanket extends the upper spine a bit more. You can adjust the roll size to find the amount of stretch and opening you would like to feel. Once again, the neck and shoulders should be comfortably stretched.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf7Iqg34H3X8MmAlVLVDf0PiZifjVxqDr_wWrME0MkU4r3izO-KYQl3jhskDUILJmBAS6B8nG8Y6XMoU5j9srrfYNt-ldoTOICPLiF8Zr24vSoG1-t7IHnSuIbrhqj-CrUUuk-pU5nm8v7/s1600/DSC_0017.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf7Iqg34H3X8MmAlVLVDf0PiZifjVxqDr_wWrME0MkU4r3izO-KYQl3jhskDUILJmBAS6B8nG8Y6XMoU5j9srrfYNt-ldoTOICPLiF8Zr24vSoG1-t7IHnSuIbrhqj-CrUUuk-pU5nm8v7/s1600/DSC_0017.JPG" height="212" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Start with the blanket folded like this.<span style="text-align: left;"> </span></span></td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmS8vgTkL-u1tw_mU-sUZ1-eB-ekmAfePflQC48ZLf3CFa-DsuD4YOJcg1AmbRy521CcC_hyphenhyphenjTd56AQq0-AcikELmP9iY3Fl3bggVkh9IhUhTYlqeiIa4dT2tih7mWRUxhRN83i6pnJ4LH/s1600/DSC_0018.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmS8vgTkL-u1tw_mU-sUZ1-eB-ekmAfePflQC48ZLf3CFa-DsuD4YOJcg1AmbRy521CcC_hyphenhyphenjTd56AQq0-AcikELmP9iY3Fl3bggVkh9IhUhTYlqeiIa4dT2tih7mWRUxhRN83i6pnJ4LH/s1600/DSC_0018.JPG" height="212" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">You can roll the blanket partially.</span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB8XCkaBF_lgLYExyAaLzc9wk4m3s1N32n0jso_gFZ2hRipf8odS0i0hxLf2tRPtvMyMLyEs_QjWr1uroboJ1aeo67bBo-CvZZQrZ0hW0h1dwdlGHcOU3SL35mMCW5eJ_374hK178JTo96/s1600/DSC_0014.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB8XCkaBF_lgLYExyAaLzc9wk4m3s1N32n0jso_gFZ2hRipf8odS0i0hxLf2tRPtvMyMLyEs_QjWr1uroboJ1aeo67bBo-CvZZQrZ0hW0h1dwdlGHcOU3SL35mMCW5eJ_374hK178JTo96/s1600/DSC_0014.JPG" height="212" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Or roll it up all the way!</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">You can also fold the blanket back in half again so it looks like the pic below, and roll it up from that point to create an even bigger roll, like a mini yoga bolster!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOuI4_swR52SvNEeSGM-FGi8wGGKui-9oyec99YRcwKOniUMyZSlaAUwN5dXFT2do1ObyvDfzQnswfvfGu2SkZafOjVq8qp9gqKw_aOdJl6H3uxwjMZabhJEiXbpQOk7EnWjRttFfPseQ_/s1600/DSC_0019.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOuI4_swR52SvNEeSGM-FGi8wGGKui-9oyec99YRcwKOniUMyZSlaAUwN5dXFT2do1ObyvDfzQnswfvfGu2SkZafOjVq8qp9gqKw_aOdJl6H3uxwjMZabhJEiXbpQOk7EnWjRttFfPseQ_/s1600/DSC_0019.JPG" height="212" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Roll from this point for the highest variation of a blanket roll.</span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHIx1ivcvRiLZ3CJNQjsb2VayD55nmcgd9Tm5iaQuLKMK5oOQWxfi2N_RYiEdvEH5bilJhibAcaqmsZFXbGnCFBff3jBXE679s2RpdEO30Hr8uRJOOtxvCYtYVpKvGKVUzHrKU8wtiSwoX/s1600/DSC_0020.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHIx1ivcvRiLZ3CJNQjsb2VayD55nmcgd9Tm5iaQuLKMK5oOQWxfi2N_RYiEdvEH5bilJhibAcaqmsZFXbGnCFBff3jBXE679s2RpdEO30Hr8uRJOOtxvCYtYVpKvGKVUzHrKU8wtiSwoX/s1600/DSC_0020.JPG" height="212" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Your roll will look like this.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<b><span style="font-family: Arial, Helvetica, sans-serif;">Variation 2.a - rolled up beach towel</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">If you don't have a yoga blanket at home, you can substitute a rolled up bath towel or beach towel! If you want a larger roll, use two towels and roll them up together!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirZyxB6Q77bTc0_mRLG8MdZdnIEFJbhEX1FiFvgfIRD1ZsMvCZLA_YD242uXEwCZM_4mMKNPEQKIPbRULVkV38BhbUX_YTpX6Kin5VvYUWii8oPcvhLi7klqqQIObmQyi1daZlkBv2NLcY/s1600/DSC_0021.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirZyxB6Q77bTc0_mRLG8MdZdnIEFJbhEX1FiFvgfIRD1ZsMvCZLA_YD242uXEwCZM_4mMKNPEQKIPbRULVkV38BhbUX_YTpX6Kin5VvYUWii8oPcvhLi7klqqQIObmQyi1daZlkBv2NLcY/s1600/DSC_0021.JPG" height="212" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">One beach towel...</span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHhR9-WNsBTRHOqLEA8KAohisAY2om_WOZFFUv7R9b7SfvEtDiv1un4pnuI0lFdkBTSCCEYDP8nL85xnbpKKSxYaGKR0cyfU_pbJ5QZlnk2Va5L7q2FhRWpGbWektDuTjxNsw1_SHJ_Eo-/s1600/DSC_0022.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHhR9-WNsBTRHOqLEA8KAohisAY2om_WOZFFUv7R9b7SfvEtDiv1un4pnuI0lFdkBTSCCEYDP8nL85xnbpKKSxYaGKR0cyfU_pbJ5QZlnk2Va5L7q2FhRWpGbWektDuTjxNsw1_SHJ_Eo-/s1600/DSC_0022.JPG" height="212" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Or two!</span></td></tr>
</tbody></table>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Once you have picked a variation you like, allow your body to soften into the posture for anywhere from 10 breaths to 5 minutes! Try it every day for a week, so how much better your back, neck, and shoulders will feel!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Update:</b> <a href="http://yogahuman.blogspot.com/2015/01/everybody-needs-this-posture-continued.html" target="_blank"><span style="color: blue;">My next article</span></a> details the use of a block instead of a blanket to further release the spine and shoulders. Also, check out this <a href="http://yogahuman.blogspot.com/2015/01/supported-fish-foam-roller-variation.html" target="_blank">foam roller variation</a>, <a href="http://yogahuman.blogspot.com/2015/02/supported-fish-arm-variations.html" target="_blank">Supported Fish Arm Variations</a> and <a href="http://yogahuman.blogspot.com/2015/03/supported-fish-leg-variations.html" target="_blank">Supported Fish Leg Variations</a>!</span></div>
Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com0tag:blogger.com,1999:blog-3748547777025300971.post-63802598935124348522015-01-01T11:10:00.000-08:002015-01-04T12:47:06.220-08:00I'm only Human... :)<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif;">Welcome to my blog, I'm happy you're here! My little yoga corner of the web is inspired by my own practice, my students who I learn from absolutely every day, and any other various tidbits of knowledge and experience I pick up and hope to pass to others who find it useful.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">My blog is going to be a bit different than many of the blogs, videos and photos you may see elsewhere:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">1. Many of the blogs and photos depict "full" or "deep" (dare I say, someone's interpretation of what would be "perfect?" ) yoga postures. It is good to see where a posture can go after possibly YEARS of practice, but what of someone with enough resistance in their body that a full expression or a yoga posture looks, and IS at that point in their practice, impossible? What of someone starting out in the practice and unable to comprehend in their own body and mind the strength or flexibility required for certain yoga postures? I worry that people browsing online yoga as an introduction to a yoga practice and only finding "flawless" examples of postures will instantly become discouraged if they see only examples of things of which they are not yet capable.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">I intend to demo for the newbies, the "I'm not flexible enough for yoga" people, the ones thinking "I can't even touch my toes; yoga must not be for me." I'll show you how I work around my own body's resistance, and I'll show you modifications and "cheats" when the full posture is not yet accessible. And, I will dare to show you my mistakes, my flubs, my "fall on my face" moments, which are part of EVERYBODY's yoga practice, whether they show it on their "online persona" or not. Differing abilities and what we see as our "flaws" and "mistakes" are what make us human, and those of our yoga practices make us Yoga Human!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">2. The other thing I see regularly on other blogs/videos/photos are demos with flawless hair, the latest in yoga fashion, perfect makeup... Granted, I enjoy and wear cute yoga clothing, a little makeup, etc, but it is definitely not essential for the practice. On this blog, my photos and videos will include ones of me in my completely natural state (not NAKED, don't get excited!): no makeup, my old and well-loved yoga clothes that I wear at home, my curly hair perhaps a bit unruly... This is the real me, a real Yoga Human, and I hope this will inspire you to realize it is not how you look when practicing, what you wear, what "stuff" you have related to your practice that matters. What matters is that you explore, laugh, play, work, try, fail, breath and experience your body to the absolute fullest!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">I am a Yoga Human. Won't you be a Yoga Human with me? :)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9CzoQdwrhyphenhyphenKrYL2sujdGr4lepUwi4nGRZWokvcxYXXSC8leT3bB8lNA7JLt2A8hAiEB656p_V9KW00Xucu3GLAO-FM2o9lQgRKTROMAl1aNEseYPcb2zIIEtM2B4HVUbd8XmTK76qfVbT/s1600/20150101_135709.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" class="kwupjwkhhbuavmteddig" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9CzoQdwrhyphenhyphenKrYL2sujdGr4lepUwi4nGRZWokvcxYXXSC8leT3bB8lNA7JLt2A8hAiEB656p_V9KW00Xucu3GLAO-FM2o9lQgRKTROMAl1aNEseYPcb2zIIEtM2B4HVUbd8XmTK76qfVbT/s1600/20150101_135709.jpg" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">This is me, sans makeup, post workout. I am a Yoga Human.</span></td></tr>
</tbody></table>
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Justine Budhramhttp://www.blogger.com/profile/11812987185066286410noreply@blogger.com0