Intricacies of Yoga

Definition of Urdhva Hastasana

2011-10-25T14:17:00.000-07:00

Urdhva Hastasana -> Urdhva : raised (or upward) -> Hasta : hand -> Asana : pose

= Raised Hands Pose

The Upward Hands Pose also known as Urdhva Hastasana is a standing pose that improves posture, strengthens the thighs and opens the shoulders, and consists of starting in Tadasana and stretching the arms above the head.

*Yoga Journal

1. Stand in Tadasana (aka Mountain Pose). Turn your arms outward (or laterally) so your palms face away from your torso and thumbs point backward. With an inhale, sweep your arms out to the sides and up toward the ceiling [making sure to keep the shoulder blades pinned and down the back when arms are vertical].

2. If you're tighter in the shoulders, stop when your arms are approximately parallel to each other. But if possible without hunching your shoulder forward, press you palms firmly together by, touching the bases of your palms first, then the palms themselves, and finally the fingers.

3. Extend your elbows fully and reach up through your pinkies so your thumbs turn slightly down toward the crown of your head [reaching up through the pinkies will help you to firm and round inwards your outer upper arm muscles]. Making sure not to compress the back of your neck, tip your head back slightly and gaze at your thumbs.

4. Don't let your lower front ribs protrude forward. Bring your front ribs down (toward your pelvis) and in (toward your spine), and lengthen your tail bone toward the floor. Then lift your rib cage evenly away from your pelvis to stretch the circumference of your belly. Hold for a few breaths.

5. Exhale and, as you sweep your arms out to the sides, tip your torso forward from the hip joints to fold into Uttanasana (aka Standing Forward Bend).

*Note: with shoulder and neck injuries refrain from raising the arms in this pose.

Upward Hands Pose

2011-10-25T14:15:00.000-07:00

*Yoga Journal

5. Exhale and, as you sweep your arms out to the sides, tip your torso forward from the hip joints to fold into Uttanasana (aka Standing Forward Bend).

*Note: with shoulder and neck injuries refrain from raising the arms in this pose.

Four-Limbed Staff Pose

2011-10-20T11:19:00.000-07:00

Picture from Women's Health

Chaturanga Dandasana is one of the poses in the Sun Salutation sequence coming after the Plank pose and being following by either Cobra pose or Upward-Facing Dog pose. This pose takes the form of a half push-up, Chaturanga Dandasana occurs when the body is in a push-up like position which is then lowered half way to the ground- this is Chaturanga Dandasana. This pose is an arm balance pose that strengthens the arms, wrists and abdomen, and is an introduction to more difficult arm balancing poses.

Yoga Journal

1. Perform Adho Mukha Svanasana (Downward-Facing Dog pose), then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis.

2. With an exhalation slowly lower your torso and legs to a few inches above and parallel to the floor (so that your arms are parallel to the floor]. There's a tendency in this pose for the lower back to sway toward the floor and the tailbone to poke up toward the ceiling. Throughout your stay in this position, keep the tailbone firmly in place and the legs very active and turned slightly inward [concentrating that the front of your thighs are being drawn back inward towards the ceiling]. Draw the pubis toward the navel [this will help to keep your mid-section from sinking towards the floor].

3. Keep the space between the shoulder blades broad. Don't let the elbows splay out to the sides; hold them in by the sides of the torso and push them back toward the heels. Press the bases of the index finger firmly to the floor. Lift the top of the sternum [pushing it forward] and your head to look forward [your eyes should be gazing forward on the floor].

4. To release, [with an exhalation lower yourself lightly to the floor] or push strongly back up to Downward-Facing Dog pose, lifting through the top thighs and the tailbone.

Definition of Chaturanga Dandasana

2011-10-20T11:15:00.000-07:00

Chaturanga Dandasana -> Chatur : four -> anga : limb -> Danda : staff -> Asana : pose = Four-Limbed Staff Pose

Chaturanga Dandasana is pronounced (chaht -tour-ANG-ah don-DAHS-anna)

Yoga Journal

1. Perform Adho Mukha Svanasana (Downward-Facing Dog pose), then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis.

4. To release, [with an exhalation lower yourself lightly to the floor] or push strongly back up to Downward-Facing Dog pose, lifting through the top thighs and the tailbone.

Plank Pose

2011-10-20T10:49:00.000-07:00

Picture from Live Stress Free

The Plank Pose is one of the positions in the traditional Sun Salutation sequence usually preceding or coming after Down-Ward Facing Dog pose. This pose strengthens the arms and spine and is an introduction to more difficult arm balance poses.

Yoga Journal

1. Start in Adho Mukha Svanasana (Downward-Facing Dog pose). Then inhale and draw your torso forward until the arms are perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor. [Similar to a push-up position]

2. Press your outer arms inward and firm the bases of your index fingers into the floor. Firm your shoulder blades against your back, then spread them away from the spine. Also spread your collarbones away from the sternum.

3. Press your front thighs up toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of the skull away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft, [your neck should be in line with the spine]

*Note: When moving back and forth between Down-Ward Facing Dog and Plank pose the distance between your hands and feet should not change.

Hard Tail for Yoga

2011-10-18T14:20:00.000-07:00

Yoga is a state of mind and in my belief what you wear to class does matter. I often wear the same pair of black cut-off sweat pants, sports-bra and black v-neck, and though it's the most comfortable thing I can find to wear to practice, it really doesn't do much for my mood, wearing all black is rarely uplifting.

So I think, very soon, I will try my best to buy some Yoga wear... at Hard Tail Forever, who has a great Yoga wear line.

View the complete Yoga collection from Hard Tail

Standing Forward Bend pose

2011-10-12T11:20:00.000-07:00

Picture from Yoga Journal

Uttanasana is a pose consisting of standing with the feet together, then folding forward from the hips letting the head hang, with palms placed flat on the floor near the feet or as closes to. This pose provides a complete stretch to the entire back of the body, stretching and lengthening the hamstrings. Uttanasana can be used as a resting pose between standing poses as well as be practiced individually, stay in the pose for 30 seconds to 1 minute. *Wiki

*Yoga Journal

1. Stand in Tadasana, hands on hips. Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso our of the groins and open the space between the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.

2. If possible, with your knees straight, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your ankles. If this isn't possible, cross you forearms and hold your elbows. Press the heels firmly into the floor and lift the sitting bones toward the ceiling. Turn the top thighs slightly inward.

3. With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades.

4. Do not roll the spine to come up. Instead, bring your hands back onto your hips and reaffirm the length of the front torso. Then press your tailbone down and into the pelvis and come up on an inhalation with a long front torso.

Definition of Uttanasana

2011-10-12T11:11:00.000-07:00

Uttanasana -> Ut : intense -> Tan : stretch / extend -> Asana : pose

= Standing Forward Bend

Uttanasana is pronounced (OOT - tan - AHS - ahna)

*Yoga Journal

Upward-Facing Dog pose

2011-10-12T10:29:00.000-07:00

Picture by David Martinez, from Yoga Journal

Urdhva Mukha Svanasana strengthens the arms, wrists and abdomen while also increasing the flexibility of the spine. *About.com

*Yoga Journal

1. Lie prone on the floor [faced down]. Stretch your legs back, with tops of your feet on the floor [pinky toes also touching the floor]. Bend your elbows and spread your palms on the floor beside your waist so that your forearms are relatively perpendicular to the floor.

2. Inhale and press your inner hands firmly into the floor and slightly back, as if you were trying to push yourself forward along the floor. The straighten your arms and simultaneously lift your torso up and your legs a few inches off the floor on an inhalation. Keep the thighs firm and slightly turned inward, the arms firm and turned out so the elbow creases face forward.

3. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don't harden the buttocks [keeping your pinky floors on the floor will helps with this].

4. Firm the shoulder blades against the back and puff the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Look straight ahead or tip the head back slightly, but take care not to compress the back of the neck and harden the throat.

5. Release back to the floor or lift into Adho Mukha Svanasana (Downward-facing dog) with an exhalation.

Definition of Urdhva Mukha Svanasana

2011-10-12T10:20:00.000-07:00

Urdhva Mukha Svanasana -> Urdhva : upward -> Mukha : face -> Svana : dog -> Asana : pose = Upward-Facing Dog

Urdhva Mukha Svanasana is pronounced (OORD-vah MOO-kah shvon-AHS-anna)

Urdhva Mukha Svanasana is one of the positions in the traditional Sun Salutation sequence, this pose can also be practiced individually, the pose can be held anywhere from 15 to 30 seconds, breathing easily. Urdhva Mukha Svanasana strengthens the arms, wrists and abdomen while also increasing the flexibility of the spine. *About.com

*Yoga Journal

3. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don't harden the buttocks [keeping your pinky floors on the floor will helps with this].

5. Release back to the floor or lift into Adho Mukha Svanasana (Downward-facing dog) with an exhalation.

Some days are hard, I know, but don't think too much about it and just go

2011-10-11T10:08:00.000-07:00

As I had been sick for a full week I had missed a week's worth of practice. The following week, Monday, I told myself that I would make it to practice, that Monday I did not make it to practice, the same had happened on Tuesday as well.

Sometimes, a lot of the time, it can be hard to get back into practice when you had missed such a long period of it. Finally on Thursday I made it into the studio, it was a gloomy day and it had been raining earlier on, the first rain since Summer, there was a tiredness in the air, a stillness, an uneasiness that I can tell was felt by most, the students were unusually quiet. I was significantly tired and my usual enthusiasm to be attending practice was not with me this day, it reminded me of my teenage days in high-school, getting up early in the morning to spend all day at an institution that I quite frankly, did not like.

As always, practice started on time and with my first Vinyasa I immediately began to feel better, I remembered why I love Yoga so much, my enthusiasm came back immediately, and I felt... I thought to myself, 'I'm really glad I came today'.

some days are hard, I know, but on these days you just have to go because when you finally get to class and begin your practice you will feel better.

Definition of Bhujangasana

2011-10-03T17:59:00.000-07:00

Bhujangasana -> bhujang : serpent (or snake) -> asana : pose = Cobra Pose

Bhujangasana is pronounced (boo - jang - GAHS - anna)

Said to strengthen and stretch the spine, chest, shoulders, abdomen, buttocks and relieve stress and fatigue. Traditional texts say that Bhujangasana increases body heat, destroys disease and awakens kundalini, a corporeal energy. *Wiki

*Yoga Journal

Cobra Pose

1. Lie prone on the floor. Stretch your legs back, tops of the feet on the floor [pinky toes also touching the floor]. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

2. Press tops of the feet, tops and pubis firmly onto the floor.

3. Inhale and begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don't harden the buttocks [keeping your pinky toes on the ground as well as your big toes will help you with this].

4. Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.

5. Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor slowly with an exhalation.

Some common Cobra Pose errors are over-arching the neck and lower back, recommended to keep the gaze directed down at the floor. *Wiki

Cobra pose

2011-10-03T17:53:00.000-07:00

Picture by Martin Sconduto

Said to strengthen and stretch the spine, chest, shoulders, abdomen, buttocks and relieve stress and fatigue. Some common Cobra Pose errors are over-arching the neck and lower back, recommended to keep the gaze directed down at the floor. *Wiki

*Yoga Journal

Cobra Pose

2. Press tops of the feet, tops and pubis firmly onto the floor.

5. Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor slowly with an exhalation.

Corpse Pose

2011-10-03T17:38:00.000-07:00

Picture from Cheaty Monkey

In Savasana the body is lying on the back with both arms and legs at about 45 degrees, eyes are closed and the breath deep. The whole body is relaxed with an awareness of the chest and abdomen rising and falling with each breath. Any muscular tension is consciously released when found. Savasana is the last pose of an Asana Practice which allows the body to recover from the anabolic to the catabolic state. *wiki

*Yoga Journal

Corpse Pose : Savasana

1. In Savasana it's essential that the body be placed in a neutral position. Sit on the floor with knees bent, feet on the floor, lean back onto your farearms. Lift your pelvis slightly off the floor and with your hands push the back of the pelvis toward the tailbone, then return the pelvis to floor. Inhale and slowly extend the right leg and then the left leg, pushing through the heels. Release both legs, soften the groins and see that the legs are angled evenly relative to the mid-line of the torso, the feet should be turned out equally. Narrow the front pelvis and soften (but don't flatten) the lower back.

2. With your hands lift the base of the skull away from the back of neck and release the back of the neck down towards the tailbone. Broaden the base of the skull too and lift the crease of the neck diagonally into the center of the head. Make sure your ears are equidistant from your shoulders.

3. Reach your arms toward the ceiling, perpendicular to the floor. Rock slightly from side to side and broaden the back ribs and the shoulder blades away from the spine. Then release the arms to the floor, angled evenly relative to the mid-line of torso. Turn the arms outward and stretch them away from the space between the shoulder blades. Rest the back of the hands on the floor as close as you comfortably can to the index finger knuckles. Make sure the shoulder blades are resting evenly on the floor. Imagine the lower tips of the shoulder blades are lifting diagonally into your back toward the top of the sternum. From here, spread the collarbones.

4. Quieting the physical body in Savasana is important to pacify the sense organs. Soften the root of the tongue, the wings of the nose, the channels of the inner ears, the skin of the forehead, around the bridge of the nose between the eyebrows. Let the eyes sink to the back of the head, then turn them downward to gaze at the heart. Release your brain to the back of the head.

5. Stay in this pose for 5 minutes for every 30 minutes of practice. To exit out of Savasana, roll gently with an exhalation onto one side, preferably the right. Take 2 or 3 breaths, with another exhalation press your hands against the floor and lift your torso, dragging your head slowly after, the head should always come up last.

Definition of Savasana

2011-10-03T17:29:00.000-07:00

Savasana -> Sava : Corpse -> Asana : Pose = Corpse Pose

Savasana is pronounced (sha - VAHS - anna)

*Yoga Journal

Corpse Pose : Savasana

Definition of Adho Mukha Svanasana

2011-09-28T17:40:00.000-07:00

Adho Mukha Svanasana -> Adho : Downward -> Mukha : Face -> Svana : Dog -> Asana : Pose = Downward-Facing Dog

Adho Mukha Svanasana is pronounced (AH-doh MOO-kah shvah-NAHS-anna)

Adho Mukha Svanasana (Downward-Facing Dog) is a yoga pose in which the hands and feet are on the floor and one's rear end is pointed up so that the body is in an upside-down V. The Downward-Facing Dog deeply stretches the back, opens the chest, and builds upper body strength. *Dictionary.com

*Yoga Journal

Downward-Facing Dog: Adho Muka Savanasana

1. Come onto the floor on your hands and knees. Set knees directly below your hips [your feet should be hip-distance apart] and your hands slightly forward of your shoulders [also hip-distance apart]. Spread your palms, index fingers parallel or slightly turned out [all five fingers of both your hands should be evenly spread wide apart], and turn your toes under.

2. Exhale while you lift your knees away from the floor keeping the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it slightly toward the pubis. Against the resistance, lift the sitting bones toward the ceiling [and back], from your inner ankles draw the inner legs up into the groins, [heels may be turned slightly outward so that the outer edge of your feet are parallel.]

3. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis. [Adjust so that your sit bones are still stretching up and back.]

4. Firm the outer arms and press the bases of the index fingers actively into the floor [make sure all five fingers on both your hands are still evenly spread wide]. From your actively pressing index fingers lift along your inner arms from the wrists to the tops of the shoulders [keep the arms straight but do not lock elbows]. Firm you shoulder blades against your back, then widen them and draw them toward the tailbone [keeping the shoulder blades pinned down]. Keep the head between the upper arms, making sure to not let your head hang.

[5. Now while in Downward-Facing Dog adjust and align yourself, it is very easy to become misaligned while doing these steps, so take your time and align yourself correctly. Heels hip-distance apart and turned out so that the outer edges of the feet are parallel, legs straight but knees not locked, thighs pressed back and turned in slightly and stretching towards the groin, hips and sit-bone reaching up and back, spine lengthened, back flat, tummy tucked, arms stretched straight but elbows not locked, arm muscles lengthened from fingers to shoulders, shoulder blades tucked, fingers wide and evenly spread, index finger actively pressed down, head between upper arms, neck lengthened.]

6. The Downward-Facing Dog is one of the poses in the traditional Sun Salutation sequence. It is also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child's Pose.

Downward-Facing Dog Pose

2011-09-28T17:26:00.000-07:00

Picture from Illuminate Yoga

The Downward-Facing Dog (aka Adho Mukha Svanasana) is a posture where the body forms an inverted V-shape that is said to stretch the whole body from shoulders to legs to spine and builds strength throughout the body, particularly the arms, legs and feet. Downward-Facing Dog promotes the relief of fatigue and rejuvenates the body, improving the immune system, digestion and blood flow to the sinuses, and calms the mind and lifts the spirits. *Wikipedia

*Yoga Journal

Downward-Facing Dog: Adho Muka Savanasana

Definition of Tadasana

2011-09-19T10:28:00.001-07:00

Tadasana -> Tada : Mountain -> asana : Pose = Mountain Pose

Tadasana is pronounced (tah-DAHS-anna)

Tadasana (aka Mountain Pose) is often a starting position in a yogic routine which consists of standing with arms straight down one's sides for balance and alignment *Dictionary.com.

*Yoga Journal

Mountain: tada (tah-DAHS-anna)

1. Stand with the bases of your big toes touching, heels slightly apart so that the second to the biggest toes are facing straight ahead of you. Lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Your weight should be balanced evenly on the feet, the four corners of the bottom of your feet equally pressed to the ground.

2. Firm your thigh muscles and lift the knee caps, without hardening your lower belly. Lift the inner ankles to strengthen the inner arches, then imagine a line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck, and head, and out through the crown of your head. Turn the upper thighs slightly inward. Lengthen your tailbone toward the floor and lift the pubis toward the navel.

3. Press your shoulder blades into your back, then widen them across and release them down your back. Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling. Widen through your collarbones. Hang your arms beside the torso.

4. Balance the crown of your head directly over the center of your pelvis, with the underside of you chin parallel to the floor, throat soft, and the tongue wide and flat on the floor of your mouth. Soften your eyes.

5. Stay in the pose for 30 seconds to 1 minute, breathing easily.

Mountain Pose

2011-09-19T10:28:00.000-07:00

The Mountain Pose (aka Tadasana) is a basic standing posture with feet together and hands at the sides of the body. The pose is considered to promote confidence, happiness, good posture and creating space within the body. The creation of space within the body may allow internal organs to work more efficiently improving respiration, digestion and elimination. The Mountain Pose strengthens the abdomen and the legs *Wikipedia.

*Yoga Journal

Mountain: tada (tah-DAHS-anna)

5. Stay in the pose for 30 seconds to 1 minute, breathing easily.

Definition of Pashchima Namaskarasana

2011-09-16T14:03:00.000-07:00

Pashchima Namaskarasana = Reverse Prayer Pose

*ehow.com

The Reverse Prayer Pose is an intermediate Yoga posture that is aimed towards increasing flexibility and strength in your upper back while at the same time familiarizing your body with the internal rotation of the arms. As becoming more and more familiar with Pashchima Namaskarasana your will be begin to feel a heightened awareness and a calming of the mind.

*Reverse Prayer Pose / ehow.com

1. Begin on the mat in Mountain pose (Tadasana).

2. Relax your knees, bending them slightly as you reach your arms around your back until the palms of both hands come together.

3. Press your palms lightly together, making sure that the fingers of both hands are pointing to the floor.

4. Rotate your wrists, turning your hands until your fingers now point to the sky. As your turn your wrists, keep your knees bent. This will help the natural tendency for your ribcage to jut out during this hand movement.

5. Press the outside edges of both hands lightly into your back. Your fingers should now be both pointing up and running parallel with your spine [as seen in above picture].

6. Press your feet into the ground as your straighten your legs and hold this position for 30 to 60 seconds.

*Keep in mind the Reverse Prayer Pose should be avoided by those that suffer from a wrist or elbow injury.

A substitute pose for the Reverse Prayer Pose:

1. Reach your arms around your back

2. Grasp your lift wrist with your right hand and your right wrist with your left hand, palms facing each other.

It's Not a Competition!

2011-09-16T11:48:00.003-07:00

I love to tell people "I"m always up for a challenge!" When it's suitable for me to say that is. And I truly am a person that is always up for a challenge, perhaps it is the competitiveness in me that makes it so or maybe it's the fact that I love the feeling of persevering through something difficult and coming out in the end with the proud feeling that I didn't stand down, which in a sense would make me masochistic- but lets leave that subject for another blog entirely.

I took a Vinyasa Flow class just recently, and found the Yogi's teaching style to be more geared towards toning and balance rather than relaxation or flexibility as some other classes are. This particular practice proved to be the most difficult yoga practice I've had since starting, and of course "I'm always up for a challenge!" There were a lot of tiring toning exercises and difficult balancing postures I had to Child Pose my way through but "I'm always up for a challenge!" So naturally, if there is a pose that I even think I can possibly do- I try.

"Reverse Prayer Pose" the Yogi instructor announced, the students stood in mountain posture and took the Reverse Prayer Pose, as did I.

In the midst of putting myself into the Reverse Prayer Pose I felt an instant burning and then a blast of pain go through my shoulders which had me doubled over holding my shoulders in an instant. I quietly walked out of the classroom as best as I could without giving way to the embarrassment that I could not even do a Reverse Prayer. I sat myself down on the bench in the women's dressing room, my hearing was going out, my vision darkening, nausea took hold of me and still my shoulders were in pain. I put my head between my legs and breathed it out.

For 5-minutes I sat in the dressing room taking my time to have my shoulders feel better and myself as well. The thought about not going back to practice crossed my mind, the pain had been excruciating but thankfully it was gone now. I got up and went back into the practice.

The lesson I learned that day was, it is great to want to overcome a challenge, however one must know their limits. While some forms of yoga can be easy for others it can very well be hard for some. I've heard a Yogi say in class once, "don't push yourself too hard, do what you can", I believe that day I pushed myself too hard, in my quest to face a challenge I became competitive with myself and my abilities.

And so I leave here saying to you what once the wise Yogi said, "don't push yourself too hard, do what you can" after all, it's not a competition.

Reverse Prayer Pose

2011-09-16T11:48:00.002-07:00

If you read my latest article It's Not a Competition! On my mishap during a class trying to do the Reverse Prayer Pose (aka Pashchima Namaskarasana) then you probably already figured out why I decided to do a post on this pose. It's important to know how to get into and out of a posture safely, even if it does seem pretty easy, and since I did feel much pain trying to get into this pose as I'm sure I was doing it incorrectly somehow, I figure there may be others who have been through the same excruciating shoulder pain I had that day.

*e.how.com
Reverse Prayer Pose : Pashchima Namaskarasana

1. Begin on the mat in Mountain pose (Tadasana).

2. Relax your knees, bending them slightly as you reach your arms around your back until the palms of both hands come together.

3. Press your palms lightly together, making sure that the fingers of both hands are pointing to the floor.

5. Press the outside edges of both hands lightly into your back. Your fingers should now be both pointing up and running parallel with your spine [as seen in above picture].

6. Press your feet into the ground as your straighten your legs and hold this position for 30 to 60 seconds.

*Keep in mind the Reverse Prayer Pose should be avoided by those that suffer from a wrist or elbow injury.

A substitute pose for the Reverse Prayer Pose:

1. Reach your arms around your back

2. Grasp your lift wrist with your right hand and your right wrist with your left hand, palms facing each other.

Yoga Etiquette

2011-09-13T11:05:00.000-07:00

When I enter the Yoga studio I immediately have the urge to speak in a whisper and tip toe around and when practice begins I feel as if it is only right to follow along at the pace of the Yogi. These are only a couple of courtesy mannerisms I feel at the Yoga studio. If you feel this way also, you are correct to, much like a library and driving on the road there are a few Yoga etiquettes you should follow when in the studio and during practice. Being new to Yoga however I wasn't quite sure what the etiquettes were and found myself at times to be uncomfortable, afraid I was doing the wrong thing or being rude, so finally I decided to take action and look up Yoga etiquettes, this is what I found, I hope you find this information helpful as well.

*About.com
1. Remove Your Shoes

Many yoga studios have a place for your shoes by the front door. Since people will be walking around the studio barefoot, it is most hygienic if everyone takes off their outdoor shoes first thing.

2. Turn Off Your Cell Phone

3. Arrive On Time

Arrive at least 10 minutes before the class is scheduled to start. If you do arrive late, don't enter a class more than 10 minutes late if it has already started. Wait for the next class or another day.

4. Respect the Teacher

You may discover halfway through the class that you don't care for this teacher, style, or hour of the day. But you still should continue with the class, follow the teacher's instructions, take your Savasana, and chalk it up to experience.

5. Keep Variations Appropriate

Keep in mind the level fo the class you are attending. If it is an advanced class and some of the poses are too hard, it is fine to take a more basic variation of the poses being taught. Usually the teacher will offer this option. If you are attending a basic class, stick to the basic versions of the poses so you don't confuse new students. The teacher will offer you the option to take a more advanced variation when appropriate.

When it comes time to take a vinyasa, always feel free to take either Knees, Chest, and Chine and Cobra or Chaturanga and Updog.

6. Go to the Bathroom During Resting Poses

The best time to go is when there is a period of rest, either in Child's Pose or Downward Dog.

7. Don't Skip Savasana!

Your final relaxation in Savasana is an important part of your practice. Don't plan to leave class early. If you must, tell the teacher in advance and take a short Savasana before you go.

Definition of Balasana

2011-09-09T17:51:00.000-07:00

Balasana -> Bala : Child -> Asana : posture = Child's Pose

Balasana is pronouced (bah-LAHS-anna)

Balasana : Child's Pose as a simple relaxation position in yoga which can be substituted for Downward Dog during a sun salutation. *Wikipedia

*Yoga Journal

1. Kneel on the floor, touch your big toes together and sit on your heels. Separate your knees about as wide as your hips [so that the sides of your ribs are slightly supported by your inner thighs].

2. Inhale as you lengthen your spine, exhale and bring your chest between your knees, your torso between your thighs, [the sides of your torso should be lightly supported by your inner thighs and your sit-bones should still be on your heels]. Broaden your sacrem across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck. [These steps will help to lengthen your spine while in Balasana].

3. Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders towards the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back.

Child's Pose

2011-09-09T17:40:00.000-07:00

Demonstrated by Rory Earnshaw
picture from Yoga Journal

I've found that even the simplest of moves can be difficult for me, are my hips turned the right way? This seems too easy, I wonder if I'm doing it incorrectly? At first a lot of the postures just seemed plain awkward.

The Child's Pose (aka Balasana) is described as a simple relaxation position in yoga. The pose can become active through breath. Many yoga instructors recommend using this pose if a rest is needed and allow students to substitute this pose for Downward Dog during a sun salutation. *Wikipedia

What was supposed to be one of the easier postures, Child's Pose, I've just learned recently to do correctly, but with a class of 20-some students and one Yogi to lead them all, I understand how she missed to correct me. But for those of you, who like me, are not quite sure, I hope this helps.

*Yoga Journal

Child : Balasana = bala (bah-LAHS-anna)

1. Kneel on the floor, touch your big toes together and sit on your heels. Separate your knees about as wide as your hips [so that the sides of your ribs are slightly supported by your inner thighs].

Almost always instead of following step #3 I, with arms shoulder width apart lay them out in front of me while my torso and chest are between my thighs and knees. My fingers are spread wide open and my arms are straight, sometimes I like to have a block under my forehead for support if I find that my head is dropping down to the ground due to straightening my arms- this will help lengthen the spine. The advantage with having your arms straight and in front of you instead of laying along side your torso as directed in step #3 is that with your palms on the floor in front of you you can press down on the ground with your arms continuously straight and then push your hands slightly forward so that you can better plant your sit-bone while lengthening the spine, tucking in your shoulder blades and keeping your shoulders away from your chin.

Whichever way you decide to execute Balasana just make sure that you and your body are comfortable with it.