Posts

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March Pose of the Month: Dolphin

Happy March everyone! March Pose of the Month is Dolphin Pose. 7-Dolphin_3796Calm your nervous system and restore a sense of balance and equanimity in your body and your mind. Enjoy this challenging pose and we look forward to seeing you on the mat!

BENEFITS:
• Stretches shoulders and upper back
• Lengthens hamstrings, calves, and arches
• Strengthens arms, legs, and core

KEY ALIGNMENT POINTS:
• Align your wrists at the width of your shoulders
• Set your feet at the width of your hips
• Flatten your palms against the mat
• Drop the crown of your head and gaze between your heels

STEP BY STEP:
1. From Downward Dog, lower your forearms to the mat.
2. Squeeze your armpits toward each other.
3. Press your chest toward your legs.
4. Draw your thighs up and point your tailbone to the sky.
5. Relax your heels toward the mat.

You will experience Dolphin Pose in every Power Flow class this month. This program will help you learn and master the chosen asana.

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March Pose of the Month: Forearm Balance

Forearm_Balance_Pose_Prep

Happy March everyone!  March Pose of the Month is Forearm Balance, or Pincha Mayurasana. We all know that an inversion, such as shoulder stand, is excellent for calming the nervous system and restoring a sense of balance and equanimity. Forearm Balance provides the same benefits, with a lot of core thrown in for good measure. Enjoy this challenging pose and we look forward to seeing you on the mat!

Benefits:

• Improves sense of balance and calms the brain
• Strengthens shoulders, arms, back, and core

Key Alignment Points:

• Engage your core muscles
• Look between your arms
• Drop your shoulder blades down your backForearm_Balance_Pose
• Ground your forearms and palms down and push away from the mat

Step by Step:

1. Setup into Dolphin with arms shoulder width distance.

2. Step your feet together and walk forward a step.

3. Lift your right leg in a full internal rotation extension.

4. Bend your left knee and gently kick up.

5. Extend your legs into the air.

6. Internally rotate your thighs and press the balls of your feet up.

 

July Pose Of The Month: Bird Of Paradise

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The pose of the month for July is: Bird Of Paradise. During the month of July, your YogaSport Instructors will guide you into developing a strong foundation to build your Bird Of Paradise. Read on for alignment points and step by step directions to find your best practice in Bird Of Paradise.

 

BENEFITS:
• Creates incredible balance
•Opens the hips

KEY ALIGNMENT POINTS
• Lift torso into True North
• Draw your shoulders down and back
• Press your heart forward
• Straighten both legs

STEP BY STEP:
1. From Prayer Squat, wrap your right arm around to your lower back and your left arm through your legs.
2. Clasp your hands or use a strap/towel for more extension.
3. Shift your weight into your right leg and press your foot into the mat.
4. Pull your core muscles in as you stand up.
5. Extend your left leg as much as possible.

You will experience Bird of Paradise in every Power Flow class this month. This program will help you learn and master the chosen asana.

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May Pose Of The Month: Camel

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May’s Pose of the Month is Camel. This intense heart opener is notorious for causing even the most practiced yogis to see stars! But have no fear, your YogaSport instructors will guide you carefully into a camel pose that takes you just to your edge. Learning to balance our biggest, fullest effort with ease and self-compassion is a lesson that we can all stand to take off the mat and into our lives.

BENEFITS:
• Stretches the entire front body and deep hip flexors
• Strengthens back muscles
• Improves posture
• Stimulates organs of the abdomen and neck

KEY ALIGNMENT POINTS:3-Camel_3826

• Stack hips over knees
• Toes may be flat or tucked
• Draw shoulder blades together
• Relax neck and head

STEP BY STEP:

1. Kneel on the mat, knees hips width distance.
2. Place palms at the small of your back.
3. Keeping hips aligned over knees, arch back and take your gaze up to the sky or the wall behind you.
4. Draw your shoulder blades together to open your chest to the sky.
5. If you can do so without bringing your hips behind your knees, reach for your heels.
6. To exit, release your heels and bring palms to back. Rise up slowly.

You will experience Camel Pose in every Power Flow class this month. This program will help you learn and master the chosen asana.

 

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April Pose of the Month: Peter Pan Abs

 

We know Peter Pan’s real secret to eternal youth… a strong, tight core! That’s why April’s Pose of the Month is Peter Pan Abs. This month, your YogaSport instructors and assistants will help you focus in on your abdominal muscles and learn
how to access the deep layers that support a healthy spine and body.

BENEFITS:
• Strengthens the upper, lower, and transverse (deep) abdominals

KEY ALIGNMENT POINTS:
• Hold your straightened leg at a 45 degree angle from the earth.
• Align the inner edge of your foot against the inner calf of your opposite leg.
• Point your bent knee directly toward your face.
• Activate your toes and feet in a demi-point.

STEP BY STEP:
1. Lie on your back and lift your feet directly up to the sky above.
2. Lower your left leg to 45 degrees.
3. Bend your right knee toward your face and place the inner edge of your right foot against your left calf.
4. Extend your fingers in the direction of your left foot and peel your shoulders off the mat.
5. Exhale strongly as you tighten your abs and reach for your toes.
6. Repeat. Repeat. Repeat. Repeat. Repeat…. You get the idea!
7. Switch your legs and complete an equal number of repetitions with your right leg extended.

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March Pose Of The Month: Forearm Balance

Forearm_Balance_Pose_Prep

Happy March everyone!  March Pose of the Month is Forearm Balance, or Pincha Mayurasana. We all know that an inversion, such as shoulder stand, is excellent for calming the nervous system and restoring a sense of balance and equanimity. Forearm Balance provides the same benefits, with a lot of core thrown in for good measure. Enjoy this challenging pose and we look forward to seeing you on the mat!

Benefits:

• Improves sense of balance and calms the brain
• Strengthens shoulders, arms, back, and core

Key Alignment Points:

• Engage your core muscles
• Look between your arms
• Drop your shoulder blades down your backForearm_Balance_Pose
• Ground your forearms and palms down and push away from the mat

Step by Step:

1. Setup into Dolphin with arms shoulder width distance.

2. Step your feet together and walk forward a step.

3. Lift your right leg in a full internal rotation extension.

4. Bend your left knee and gently kick up.

5. Extend your legs into the air.

6. Internally rotate your thighs and press the balls of your feet up.

 

February Pose Of The Month: Dancer (Natarajasana)

February’s Pose of the Month is Dancer Pose. Nataranjasana is a balance pose and heart-opening backbend wrapped all into one – wow, what a deal! This month, your YogaSport instructors and assistants will help you find a solid stable foundation and then guide you into increasing expansion and freedom as you work toward your mastery of this difficult asana. By the end of February, you may just find yourself feeling like this pose’s other alias: Lord of the Dance!

BENEFITS:
• Stretches the shoulders and chest
• Stretches the thighs, groins, and abdomen
• Strengthens the legs and ankles
• Improves balance

KEY ALIGNMENT POINTS
• Inner side of arm reaching for foot faces outward
• Standing leg solid and engaged
• Shoulders and hips square
• Heart open and drawing upward

STEP BY STEP:
1. From Tadasana, bend your right arm at the elbow and bring it out to your side, palm facing up as if carrying a serving tray.
2. Extend your right leg behind you and grasp the inner edge of your foot with your right hand.
3. Reach your left arm skyward.
4. Ground down through your left foot and engage your left thigh.
5. Press your right foot into your hand to extend your hip back and heart forward. Gaze out over your left hand.

You will experience Dancer Pose in every Power Flow class this month.  This program will help you learn and master the chosen asana.

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January Pose of the Month: Boat to Chair

The pose of the month for January is: Boat Roll to Chair. During the month of January, your YogaSport instructors will guide you into developing a stable transition from Boat to Chair. Read on for alignment points and step by step directions to find your best practice in Boat Roll to Chair.

BENEFITS:
• Tones stomach and hip flexors
• Strengthens back
• Creates structural integration and balance
• Increases heart rate

KEY ALIGNMENT POINTS:
• Keep legs straight and active
• Engage abs
• Draw shoulder blades and arm bones in towards spine
• Drishti: Forward

STEP BY STEP:
1. From High Boat, squeeze knees to chest and rock back.
2. Fire your core as you roll up to Chair Pose.
3. Shift 80% of weight into your heels.
4. Spin pinky fingers slightly in.
5. Lift your chest high.

You will experience Boat Roll to Chair in every Power Flow class this month.