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July Pose of the Month: Toe Pose

Summer Time! For many of us, that means flip-flops, sassy sandals, and tall wedges. Regardless of your summer footwear, take pause to give your feet some extra love. This month’s Pose of the Month is Toe Pose! Besides stretching the oft-neglected bottoms of your feet and toes, toe pose allows the opportunity to practice internal focus and mental calmness. Starting today, your YS instructors and assistants will guide you to healthy feet (and mind!) all month long.

Benefits:
1. Stretches feet and toes

2. Helps prevent plantar fasciitis (inflammation of the band of connective tissue that supports the arch of your foot and extends to the heel)toe_pose2

Alignment:
1. Set knees together

2. Lift torso and retract shoulder blades back and down

3. Hands to heart, fingers spread

4. Engage your abdominal lock

Step by Step:
1. From Down Dog, drop your knees to the mat.

2. Tuck your toes and sit back on your heels.

3. Smile!

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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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June Pose Of The Month: Toe Pose

Summer Time! For many of us, that means flip-flops, sassy sandals, and tall wedges. Regardless of your summer footwear, take pause to give your feet some extra love. This month’s Pose of the Month is Toe Pose! Besides stretching the oft-neglected bottoms of your feet and toes, toe pose allows the opportunity to practice internal focus and mental calm. Starting today, your YS instructors and assistants will guide you to healthy feet (and mind!) all month long.

Benefits:
1. Stretches feet and toes

2. Helps prevent plantar fasciitis (inflammation of the band of connective tissue that supports the arch of your foot and extends to the heel)toe_pose2

Alignment:
1. Set knees together

2. Lift torso and retract shoulder blades back and down

3. Hands to heart, fingers spread

4. Engage your abdominal lock

Step by Step:
1. From Down Dog, drop your knees to the mat.

2. Tuck your toes and sit back on your heels.

3. Smile!

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May Pose Of The Month: Camel

3b_Camel_Back_3825

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.

Pose of the Month – Running Man

The March pose of the month is Running Man… And no, we don’t mean that cool 80’s dance move! Running man is a challenging pose that accessible at different levels depending on your experience, strength, and flexibility. The base of the pose is connecting your front leg or knee with the back of your arm and lowering into chattarunga arms, while keeping your chest and gaze lifted. From there, as you gain strength and confidence, begin to straighten your legs and experiment with shifting your weight forward until you can let you back leg fly. Your YogaSport instructors will spend extra time this month walking you through the steps and helping you find your perfect challenging edge.

Read on for key alignment points and step by step instructions to start practicing your Running Man.

BENEFITS:
• Increases core and upper body strength
• Stretches thighs and hip flexors

KEY ALIGNMENT POINTS
• Stack your elbows over wrists and shoulders in line with elbows
• Lift your chest and draw your navel to your spine
• Squeeze your shoulder blades together
• Straighten your legs

STEP BY STEP:
1. From Down Dog, draw your right knee to the back of your right arm.
2. Bend your elbows and lower into chattarunga arms.
3. Engage your abdominals, draw your shoulders back, lift your chest and gaze slightly forward.
4. Straighten both legs.
5. Shift your weight forward until you are able to lift your left foot off the earth and extend it behind you.
6. Continue to draw your shoulder blades into your spine as you press your chest forward.

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Pose of the Month – Twisting Triangle

Ready to twist? This month’s pose of the month is a real wringer: Parivrta Trikonasana, also known as Twisting Triangle. This twisty standing pose provides an incredible opportunity to build both strength and flexibility, all while rinsing your internal organs and providing a healthy rinsing for your spine. During the month of February, your YogaSport instructors will help you develop a new love and appreciation for your Twisting Triangle… who knows, maybe it will be the start of a beautiful new relationship!

Read on for alignment points and step by step directions to enter a masterful twisting triangle.

BENEFITS:
• Rinses the organs and tissues of the mid-body and digestive system
• Releases the lumbar spine and helps relieve lower back pain

KEY ALIGNMENT POINTS:
• Square your hips forward
• Stack your torso over your front leg
• Drop your shoulders toward your hips

STEP BY STEP:
1. From Pyramid (left foot forward), lift half way up to a flat back.
2. Place your right hand on a block and press your chest forward.
3. Engage your abdominals and press your left hip back.
4. Extend your left arm to the sky, spreading your fingers.
5. Press into your feet and engage your powerful legs.
6. On the inhale, extend your spine. On the exhale, twist deeper.

featuredasana_twist_triangle