yoga poses | pg.3

Tips on Mastering Handstand

Gaiam Staff by Gaiam Staff | February 14th, 2013 | 1 Comment
topic: Fitness, Green Living, Yoga | tags: Adho Mukha Vrksasana, asanas, core alignment, Downward-Facing Tree, handstand, inversion, mindfulness, tips, Yoga, yoga classes, yoga instructor, yoga poses, yoga teacher, yogi

Kathryn Budig HandstandAny yoga pose can be done in an inspired way. In fact, the more inspiration you put into it, the better the pose. (This goes for Savasana too, yo.) Be present, breathe, look inward, breathe … be inspired. This is yoga!

Nevertheless, most of us yogis aspire toward the more advanced asanas, and one that usually comes right to mind is Handstand: Adho Mukha Vrksasana. Downward-Facing Tree. In which your hands and fingers are the branches reaching down into the ground, and your feet and toes the roots reaching for the sky. There’s nothing like it for a new perspective — on yourself and on life in general.

Yoga Poses for Tight Hamstrings & Back Pain

Gwen Lawrence by Gwen Lawrence | November 8th, 2012 | 6 Comments
topic: Fitness, Yoga | tags: back strain, back-pain, breathe, desk jobs, desk stretches, desk yoga, Gwen Lawrence, hamstrings, herniated disc, injury, legs, low back pressure, lower back, lumbar, Pigeon pose, Plow Pose with straight legs, poses for hamstrings, posture, Seated Forward Bend, short hamstring, short hamstrings, spine, Standing Forward Bend, Standing Forward Bend against the wall, stretch, stretches, stretching, thighs, tight hips, weak abdominals, Wide-Legged Forward Bend, Yoga, yoga poses, yoga poses for hamstrings

Standing Forward FoldEverybody is susceptible to tight hamstrings, from professional athletes to soccer moms. People who spend long hours sitting at a desk or who have rigorous training schedules can especially benefit from a “hammie” stretch or two (or three or four).

Breathing Is Believing: The Importance of Nasal Breathing

Gwen Lawrence by Gwen Lawrence | July 23rd, 2012 | No Comments
topic: Detox, Fitness, Health & Wellness, Yoga | tags: air, belly breathing, breath, breathe through your nose, breathwork, detox, diaphragm, exhalation, exhale, flght or flight response, inhalation, inhale, John Douillard, lungs, mouth breathing, nasal breathing, nasal irrigation, neti pot, nostrils, oxygen, parasympathetic nervous system, prana, pranayama, sympathetic nervous system, toxins, yoga poses

Nasal breathingI grew up during the age of Jane Fonda aerobics marathons and “No pain, no gain” mantras. When the way of the warrior was breathing in through the nose and out through the mouth. As an exercise enthusiast and a dancer throughout college, I lived my life this way without ever questioning the theory. Now I know better: Question everything!

Breathing is a 24-7 unconscious act. Breathing provides necessary oxygen to your body, without which the cells of your body would quickly die. But are you breathing the “right way”?

The Importance of Transitions

Gaiam Staff by Gaiam Staff | June 20th, 2012 | No Comments
topic: Personal Growth, Yoga | tags: Big Happy Day, change, flow, gaiam tv, GaiamTV, interview, life, Personal Growth, transformation, transition, transitions, video, Yoga, yoga instructor Bo Forbes, yoga poses

What happens during the transitions between yoga poses — and the transitions in life? Whether you’re moving from one pose to the next or from one life event to the next (a relationship, a job, a city), yoga instructor Bo Forbes says that it is during these transitions that we often feel discomfort or a sense of uncertainty. However, transitions are also pregnant with potential for transformation and change, so we should strive to embrace them — or at least listen to what they are trying to tell us.

So the next time you unroll your yoga mat, try to slow down your practice and lengthen the time between your poses. Really listen to your body and mind during these shifts, because that’s often the space where you can begin to grow.

The Most Important Part of a Yoga Pose

Jill Miller by Jill Miller | May 24th, 2012 | 2 Comments
topic: Fitness, Yoga | tags: brain, breath, breathe, breathing techniques, clear the mind, inversion, legs up the wall pose, meditation, muscles, nervous system, pranayama, relax, relaxation, self-massage, stress, tension, thoughts, tissues, Unmani Mudra, Veeparita Korani Mudra, yoga poses, Yoga Tune Up, yoga-practice

Yoga PoseHave you ever wondered what to prioritize when you are doing a yoga pose? What is the most important thing to focus on when doing Triangle? Or Downward Dog? Or Savasana? Ask 15 different yoga teachers from different yoga lineages and you will likely get 15 different answers. Is alignment the most important? Is it the breath? Awareness? Eye gaze? What is it?

I have wrestled with this question myself and have attempted to deconstruct hundreds of poses to figure out what is most important … but after 29 years of practice (yep, I’ve been practicing since I was a kid!) there is one element that I come back to again and again — and it might surprise you!

Hope on the Mat: How a Yoga Teacher Became the Student

Andrea Marcum by Andrea Marcum | May 1st, 2012 | 1 Comment
topic: Fitness, Personal Growth, Yoga | tags: disabled, faith, Gaiam Hope Project, George Iles, headstand, HOPE, limitations, limits, muscular dystrophy, Oscar Wilde, physical disability, student, teacher, Yoga, yoga instructor, yoga poses

Hope Yoga“Hope is faith holding out its hand in the dark.” ~George Iles

When you run a yoga studio, you hear it all. From the annoyingly trivial (“So and so was in my spot!”) to the enormously overwhelming (“I’ve been diagnosed with cancer.”). Some of the stories I’ve heard over the years are so powerful and transcendent, they’ve reached into my life and left an indelible imprint of hope. This is one of those stories:

Her limbs twisted by muscular dystrophy, she wandered in and unrolled her yoga mat. I was concerned — mine is a rigorous class, and I wanted to protect her without making a spectacle. It’s a line every teacher walks with any new student, but her circumstances had me feeling more conflicted about how hands on or off I should be than usual.

Activate Your Hope Chakra

Chrissy Carter by Chrissy Carter | April 18th, 2012 | 4 Comments
topic: Fitness, Personal Growth, Yoga | tags: Anahata chakra, asana, bija mantra, breath, breathe, breathing technique, Chair Pose, corpse pose, darkness, depression, Fierce Pose, fourth chakra, heart chakra, HOPE, hopelessness, light, lotus pose, meditation, mountain-pose, Padmasana, pranayama, Rabindranath Tagore, savasana, Standing Forward Bend, Sun Salutation, Surya Namaskara, Tadasana, Utkatasana, Uttanasana, vinyasa, YAM, yoga poses

Chrissy Carter

Practice yoga with Chrissy Carter’s Chaturanga Vinyasa Flow video on GaiamTV.com.

It is impossible to know hope until one has experienced hopelessness — that feeling of suffocating permanence, as if you will be forever trapped in your present situation. In a place of hopelessness, all feels irrevocably lost. We harden and brace ourselves for permanent pain in the same way that we gather and store reserves in preparation for a long, hard winter. It’s as if the shutters have been closed and all the lights turned off. Lost in the darkness, we succumb to avidya (ignorance), the belief that our finite experience is all-pervasive and interminable. Helpless, hapless and hopeless, it is impossible to imagine a light at the end of the tunnel, and we start to lose sight of the big picture.

But in these times, hope can be a light in the darkness, filtering through the slats in the shutters, shifting the shadows in our dark room from ominous to promising. Suddenly and against all odds, we can find compassion for ourselves in the face of suffering.

Top 10 Sports-Related Injuries and Yoga Poses to Avoid Them

Gwen Lawrence by Gwen Lawrence | April 12th, 2012 | 2 Comments
topic: Fitness, Yoga | tags: abdominals, abs, Achilles tendon, ACL, ankles, athletes, avoid injury, balance, feet, flexibility, flexible, foot, hamstrings, hips, injuries, joints, knees, low back, lower back, MCL, meniscus, muscles, neck, New York Giants, pain, plantar fasciitis, problems, shoulders, sports, sprains, strains, strength, tight, wrists, yoga poses

Yoga for Sports Injuries

The most common reason for sports-related injuries — whether you’re a recreational athlete or a pro, from ages 10-80 — is overuse and abuse. In my experience, most injuries arise when athletes disconnect from their bodies. Their eyes are on perfection, or the competition.

It follows that the best prevention is to become acutely aware of your body — its shape, its symmetry, how it feels, the range in the joints. Many sports can create asymmetries in the body because they are one-side dominant (think of swinging a baseball bat or golf club or tennis racket). It’s your job to recognize these imbalances before they become injuries. To help you, I’ve identified the top 10 most common sports-related injuries and given you a few yoga poses for athletes to to help correct the imbalances and asymmetries that cause them.

6 Yoga Poses for Insomnia

Sadie Nardini by Sadie Nardini | March 7th, 2012 | 29 Comments
topic: Fitness, Yoga | tags: anxiety, awake, bed, breathing techniques, calm the mind, Core scissors, fall asleep fast, fists forward bend, Fists of fire lunge, how to sleep better, insomnia, Janu front and center, janu sirsasana, Legs up the wall, natural sleep aids, relax, relaxation, relieve stress, rest, sleep, sleeping pills, slumber, stress, stretch, yoga bolster, yoga for insomnia, yoga poses

legswall_v3_007Whenever my friend Shannon can’t sleep because too many thoughts are barreling through her mind, she calls it “riding the A train.” She’ll text me at 3 a.m., “I’m on the A train again.” Of course, I get the message because I’m awake, too. My type A personality and business responsibilities are battling it out with my dire need for some mental stillness and rest.

Fortunately, I have a snooze-inducing ally in yoga, and when I get up and do the following sequence, miracles happen. In about 10 minutes, I’m back in bed, shifted toward sleep in a natural, easy way that no pill can provide.

What My Daily Practice Looks Like

Jill Miller by Jill Miller | March 1st, 2012 | 3 Comments
topic: Fitness, Yoga | tags: backbends, core, corpse pose, daily yoga practice, dance, handstand, inversions, Leg Stretch #3, longevity, matador circles, meditation, Monk Walks, movement, posture, Psoas, rotator cuff, savasana, self-massage, Shoulder stabilization, Side Bends, squats, twist, Twisted Triangle, uddihyana bandha, Veeparita Korani Mudra, yoga block, yoga instructor, yoga poses, yoga teacher, yoga therapy balls, Yoga Tune Up, Zobha

Daily Yoga PracticeStudent: Jill, what do you actually do for your personal yoga practice?

Me: I practice what I teach.

Student: You mean you don’t do anything else? Spinning? Or running? Or Zumba? I mean, how do you get your arms to look like that?

Me: I don’t mean to sound cryptic … but I practice what I teach.

It’s true. I have been practicing yoga and multiple movement arts since I was 11 years old, and the yoga practice I teach in the classroom (I began teaching part-time at age 19 at The Omega Institute) has evolved and changed with me through the past two decades. The work I share in my classes, workshops, conferences and videos all resonates with my own discoveries in my personal “jungle gym” of a practice.