7 Steps To Bow Pose
This week, I’m breaking down Bow Pose. Keep reading for key alignment tips and don’t forget to watch the video! Give love to your hip flexors next time you’re practicing by trying one of the variations described below!
1. Start by simply laying down on your belly and see how the hip flexors and low back are feeling.
2. You could remain here taking a few deep breaths or keep going by bending your knees. If bending the knees makes It hard to breathe, stay in the original position.
3. To keep going, flex your feet and grab the outside of your ankles with your hands.
4. Push your feet back toward an imaginary wall. This action will help lift your chest up, giving the shoulders a nice stretch.
5. Try rocking back and forth using your breath.
Yoga Tutorial | How To Do Half Moon
This week we are focusing on a balancing pose called Half Moon. We are using the wall as it keeps us honest. Keep reading for key alignment tips!
1. Make sure the foot placed on the wall is hip level and not any higher than that. Actively push the foot into the wall.
2. Unlike Warrior 3 where the hips are squared, in Half Moon we want the hips stacked open.
3. Lift both kneecaps towards your quadriceps
4. If you’re just learning the pose, or are less flexible, place a block underneath the bottom hand. Remember that the block has three levels so use the one that is most appropriate.
5. The foundation and stability of this pose is coming from the big toe that is on the mat. Remember to push it down firmly or lift up all of your toes.
6. Top and bottom hands should be in one nice line. To help achieve this and open the chest, pull the shoulder blades together.
7. You can test your foundation by picking up the bottom hand and see if and where you collapse.
10 Steps to Warrior 3 | Yoga Tutorial
Warrior 3 is a prerequisite for inversions but it is often done incorrectly. In this tutorial, we utilize the wall to help us do this pose correctly. Keep reading for a step by step tutorial of Warrior 3.
1. Take the leg to the wall hip level and check that all of your toes are pointing straight down.
2. As you actively push the foot into the wall, lift the kneecap up contracting the quadriceps.
3. Place your hands on two blocks on the highest level and take your gaze towards the belly button, pulling the navel to the spine and tucking the ribs in simulating cat pose.
Prasarita Padottanasana C is just a fancy way of saying “Wide Leg Forward Fold” with an added shoulder stretch.
STEP 1. Facing the long way on your mat, take a wide stance. Make sure your feet are parallel to one another.
STEP 2. Press down through the inside arch of the foot.