Reclined Hero Pose – Supta Virasana

Type of Pose: Supine Benefits: Stretches the thighs and groins. Instructions: 1. Begin in hero pose – virasana. 2. Bring the hands down to either side of your hips. Begin to walk the hands back toward your butt as you lean your torso back. 3. Come down onto your forearms. If you are sitting on […]

Yoga Exercises for Back Pain 1

This series of four poses is designed to support spinal health and relieve back pain through yoga. On each page, you will find links to full instructions for each pose and an explanation on how the pose addresses back pain from Anne Asher, About.com’s Guide to Back Pain. 1. Come to lie in your back […]

Yoga Exercises for Back Pain 3

This series of standing yoga poses addresses several of the causes of back pain – tight hamstrings and weak hips. The series starts with Mountain Pose which helps establish a postural baseline. You will then move into three poses that stretch the hamstrings and strengthen and align the hips. Begin the series by coming to […]

Inversions Sequence

Bring the arms up towards the ceiling with the palms pressed together. Hold this posotion for several breaths before coming to lie flat on your back for a rest. Back to Main Sequences Page

Jhalandara Bandha

Definition: Throat lock. The third and last of the three interior body “locks” used in asana and pranayama practice to control the flow of energy. Jhalandara bandha can be practiced alone or in conjunction with mula bandha and uddiyana bandha. To engage this bandha, sit in a comfortable cross legged position. Inhale so the lungs […]

Mula Bandha

Definition: Root lock. The first of three interior body “locks” used in asana and pranayama practice to control the flow of energy. To activate mula bandha, exhale and engage the pelvic floor, drawing it upwards towards your navel. If you don’t know how to access the pelvic floor, think of it as the space between […]

Taking Yoga on a Hike

Chang W. Lee/The New York Times HYBRID Eugeniya May, left, during a yoga-infused hike in Prospect Park in Brooklyn. AT first glance, the concept of “hiking yoga” seems like an odd entry in the growing list of hybrid yoga classes, which mix downward dog and tree pose with everything from kickboxing to Pilates and ballet. […]

Pigeon Pose

Type of pose: Hip opener, Backbend Benefits: Stretches the thighs, groins, back, and psoas. Opens the chest and shoulders. There are many ways to come into this pose. One of the best is from Downward Facing Dog. Instructions: 1. From Downward Facing Dog, bring the right leg up into a Downdog split. 2. Bend the […]

King Pigeon

Type of pose: Hip opener, Backbend Benefits: Stretches the thighs, groins, back, and psoas. Opens the chest and shoulders. Instructions: 1. From Pigeon Pose, bend the left knee. 2. Take hold of the left toes with your left hand and raise your elbow up toward the ceiling. 3. Reach the right hand for the left […]

Flying Crow Pose

Type of Pose: Arm Balance Benefits: Increases arm strength, core strength, and balance. Opens the hips. Instructions: 1. Begin in Tree Pose, standing on the left leg. 2. Remove the right foot from the inner left thigh, and place the right ankle just above the left knee instead. 3. Come into a forward bend, bringing […]

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