Posted on July 31st, 2013
Transitions in yoga—and life—can be choppy, unstable and erratic. As yoga practitioners this is good news because it gives us something to practice. Since I love the nuances of postures, I admit to getting swept away with the details of Virabhadrasana 2 and Ardha Chandrasana while rarely telling my students the finer points of moving from one to the other. But, after noticing the tumult that occurs in transitional movements, I know that they deserve more TLC than they receive in most of my classes. My guess is that you may feel the same.
Here are some basic concepts to work with and a few transitions to explore.
Slowing the movement between postures helps you notice the subtleties involved. In particular, you’ll observe what muscles have to engage in order to maintain your balance as you make your transitions. I encourage you to take an extra 2 or 3 breaths in your transitions on occasion—especially in the more accessible transitions like those between your standing postures.
- Pick transitions as your theme
Focusing on transitions may change the pace of your class—especially if you mind the advice of slowing things down. A skillful way of doing this is to simply make it the theme of your class on occasion. You can even let your students know that transitions will be your theme and you’d like the to pay particular attention to these movements.
- Focus on the transfer of your weight
The key to making a skillful transition is to focus on the movement of your weight. This will help you counterbalance your body where its necessary. Essentially, you want to limit the weight of your body from moving too quickly in any one direction. Bringing your attention to your core (specifically, your pelvis and lower belly) is usually the most effective way to tune into your weight as it is transitioning.
Most—not all—transitions are done on the exhalation. Remember, your muscles are usually contracting more strongly between the postures (when moving slowly) than they are in the postures. It’s hard to take a decent inhalation when your body is more tensile. You can, however, take a nice, long exhalation through the course of most transitions. Exhaling during transitions may also help you settle and focus your attention.
Transitions to explore in your practice & class
- Warrior 2 to Half Moon Pose—and back
This is such an important set of transitions because it’s common and accessible—and, even more, it lays the foundations for transitions between all of your standing postures. The key point when moving from Warrior 2 to Half Moon is to place your bottom hand on the floor or block and step your back foot much closer to your front foot before taking off. Once you do this, simply lean weight forward so is split between your bottom arm and standing leg. The key to transitioning back to warrior to is to slow your movement down by continuing to lean the weight of your upper-body into your standing leg and arm while you very slowly step your top leg back to the mat.
- Jumping from Down Dog to Standing Forward Bend
There are two keys to making this transition more graceful and effective. The first is to wait until the exhalation is nearly complete before jumping. The second is to engage your core. In fact, waiting for your exhalation to be nearly over will help you engage your core. This process allows you to control the weight of your pelvis as it shoots forward. To be fair, strong shoulders and flexible hamstrings also make this movement much easier.
This transition focuses on transitioning your weight from your feet to your hands. It’s not easy, but it’s simple. Students often make the mistake of trying to lift their feet up in the posture, but the real transition here is forward not up. From a deep squat with your hands on the floor, focus on shifting your weight from your feet forward into your hands. Instead of having your students do bakasana only once and stay as long as possible, have them practice moving in and out of the pose 5 or 6 times in a row while focusing on the transitions involved.
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Posted on July 8th, 2013
Sadness is an emotion that we have all experienced. Although not a good feeling, sadness is just that, a feeling – that at any point we can choose to be without. Not saying that we should just turn that feeling off, as we need to grieve in order to heal, but when we hold onto past sadness for too long, it can become an all-consuming, permanent emotion that can prevent us from moving on with our lives.
If you’re having trouble releasing past sadness, then yoga might help. This week’s featured classes will be sure to help you release emotions from the past so you can focus your mind and energy on the present and the future.
- Release Sadness with Harshada Wagner: A meditation to examine, honor, and release feelings of sadness.
- Release Emotions from the Past with Kia Miller: This simple but effective breath meditation is a wonderful way to release emotions from the past and focus your mind and energy.
- Release Sadness with Elena Brower: All we have is our inner state. Inspired by a meditation with Tara Brach, we will release physical contractions by moving gently, release heart contractions by opening slowly and pointedly, and release mind contractions using our breathing in a quiet meditation. You’ll feel any sadness softening and dissipating with this practice.
- Let Go of Heartache, Nourish Yourself Deeply with Felicia Tomasko: Every breath is an opportunity to nourish ourselves (inhalation) digest (the pause) and detoxify (the exhalation). We incorporate this process throughout class. In this heart-opening restorative practice, the focus of the breath is to let go of heartache and to nourish the physical, emotional, and spiritual heart space with unconditional love. The sequence utilizes a supported backbend with two blocks along with forward folds and a variety of side bends and twists, all with the aim of creating and enhancing the suppleness of the heart as well as the entire region of the chest, which in Ayurveda is seen as the home of the kapha dosha, the energy of water and earth. Through the breath, we can remove stagnation. Through the breath, we love and nourish ourselves deeply.
- Release Emotional Weight with Steven Espinosa: Lightness – the release of physical and emotional heaviness through yoga to create lightness and well being. Slow but steady basics warm up excellent for beginners. Includes sun salutations and warrior one. Shoulder opener with partner. Floor work with hip and thigh stretches and spinal twist. Easy backbend in bridge pose to finish.
- Difficult Transition with Harshada Wagner: A meditation to help the process of embracing change and letting go during break-ups, deaths, failures, and other difficult transitions.
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Posted on July 1st, 2013
Whether it’s physical or emotional, most of us have experienced some kind of pain at one point in our lives. Since we are all different, we all experience pain differently and cope with that pain in different ways. Some hide and surpress it, avoiding the healing process that we all need to go through in order to move on, while others decide that they no longer want their pain controlling their lives so they confront it, beginning the healing process. If you are having trouble healing or don’t know how to heal, some say that Yoga is great way to being the healing process. Several studies show
how yoga has the ability to help us heal – mind, body and spirit.
- Loving Kindness Meditation with Sally Kempton: A meditation for centering yourself in a wish for healing and love.
- Release, Cleanse and Heal with Steven Espinosa: Yoga helps release our body from “fight or flight” mode (sympathetic nervous system) to “relaxation response” (parasympathetic system) allowing for physical and emotional cleansing and healing to happen. A slow but steady basic opening warm up including Surya Namaskar (sun salutations). Leading into an energetic Standing Pose series linking Extended Side Angle, Warrior Two, Reverse Warrior and Triangle together. Also includes breakdown of Uttkatasana (chair) to prevent knee discomfort. Continues with Bakasana (crow), hip opener in Pigeon and a series of Seated Poses for grounding and calming the lower body. Concludes with Backbends, Spinal Twist and brief Savasana.
- Healing with the Siri Gaitri Mantra with Kia Miller: This mantra meditation is a true gem, it balances the left and right hemispheres of the brain and stimulates a healing flow of energy within the body. Use it to connect to your own source of healing and dedicate it to yourself or another.
- Restore and Heal Your Body, Mind & Spirit with Stephanie Snyder: This is a very very very mellow class that will restore and heal your body mind and spirit. Based on the work of Thomas Hanna this movement takes place on the floor either on a blanket or carpet without a mat. We will spend the entire time on our backs. This is phenomenally beneficial work for all levels of practitioners and is accessible to most everyone.
- Healing Practice with Jo Tastula: What does it mean to have a yoga practice that is healing and really supports everything that is going on in your life? Choose a healing intention and practice making every movement and breath an offering to that intention. Flow through crescent sun salutations (surya namaskar) as a warm up. Some tricky transitions like crescent to eagle (garudasana) and back to crescent, lunge to head-to-knee forward bend (janu sirsasana) into Garland or ‘yogi squat’ (malasana). Perhaps you do all of this class? Perhaps just some of it? Wishing you a great healing journey.
- Do you give, give, give? It’s time to receive with Amy Ippoliti: For the person who gives, gives, gives – it’s time to receive, receive, receive…This one is for you. Restore, rejuvenate, heal and give back to yourself through this easeful set of heart opening and nurturing restorative poses with props set to relaxing music. You’ll want 2 blankets, 2 blocks, a bolster, and a strap.
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Posted on June 17th, 2013
“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” – Nelson Mandela
Courage means different things to different people and can take on many forms, but in its simplest form, courage is the choice of taking an active path versus a passive one. A fuller life might await those that make the decision to be courageous (take action no matter how scary it might be) and confront those challenges that hinder our quality of life.
Having trouble cultivating courage? Well yoga can help. This week’s featured classes may help you to align your perspective with a more courageous one!
- Cultivate Courage & Curiosity with Elena Brower: You’ll start slow and work your way up to a standing sequence with a few sun salutes and hip openers to cultivate both your courage and your curiosity. Stay curious about your capacities and courage will follow!
- Meditation Before Big Presentation or Important Conversation with Harshada Wagner: This meditation is designed to help you to take a break and clear your mind before a presentation, important conversation, or anytime when you need to center yourself.
- Courage to Follow Your Dreams with Marc Holzman: This is the first in a series of four classes exploring the topic of Dharma. Having the courage to express and manifest your deepest dreams takes great courage and the first step in shaping what your duty is in this life. We will fly like … pigeons! Strong flow for the first half of the class and very deep thigh opener series at the wall will bring us to full Eka Pada Raja Kapotasana.
- Be Courageous with Tiffany Cruikshank: A fine balance of core & backbends as an expression of our ability to be courageous in our strength and stay in the intensity of our practice & our lives and still trust that we will be supported in the process. This is an intense non-stop flow, that is accessible but challenging. This class will give you a nice shot of energy for your day and leave you feeling vibrantly alive!
- Embody Courage, Create Change with Noah Maze: Embodying Courage: The image of Hanuman opening his heart inspires this class, which focuses on backbends. Strong work and opening in the legs/pelvis, shoulders/ upper back prepare you to safely open the front of your body for a series of backbends, which culminates in drop-backs. Challenge yourself to expand your boundaries and create positive change.
- Courage & Fear with Steven Espinosa: It takes a lot of courage to do yoga and sometimes asks us to face our fears. An energetic opening warm up leads into a strong continuous Standing Pose Flow. Followed by Inversions with L-Pose or Handstand at the wall including a tutorial demonstration. Continues with Hip/Thigh openers, Back Bends in Salambhasana (Locust), Dhanurasana (Bow) and Seated Spinal Twist. Concludes with brief Savasana.
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Posted on June 5th, 2013
Cyclists are continuously looking for areas to improve performance. Road racers, time trialists and triathletes often spend thousands of dollars to eek out seconds of performance. One can only spend so much money and train so hard to improve ride times; therefore, many cyclists are exploring alternative methods to gain performance boosts.
One of the biggest areas cyclists and triathletes can gain performance without improving fitness is to improve their aerodynamics.
Aerodynamics is a hot topic these days in cycling with many bicycle manufacturers integrating aerodynamic components even in non-race bicycles. Decreasing wind drag can greatly make a ride more efficient. Regardless if you race or not there is no reason to do more work than is absolutely necessary for a ride and the bigger your profile the more air you are pushing.
A simple strategy to improve aerodynamics without changing equipment is by decreasing frontal surface area of the body (i.e., make yourself small!). Imagine taking a silhouette of your body on the bicycle from the front of your bike and make it smaller by lowering your upper body and narrowing your shoulders. Sounds simple in theory but once you add movement into the equation it becomes harder, not to mention the lack of flexibility exhibited by most cyclists after much time repeating the same motion.
Most cyclists are too inflexible to achieve optimum positioning. Many athletes risk injury setting up their bikes fit at the edge of their flexibility where they are prone to overuse injuries at end-range of motion. They can also compromise their power output forcing uncomfortable positions in the attempt to get more aero.
This is where yoga can help those aspiring to optimize their position! What other activity could be better to help the body get into shapes and positions it would not ordinarily go?
We put together a series of yoga classes with the aim to give tools to cyclists to achieve more enhanced bicycle positions. The classes teach on creating body awareness, gaining flexibility to maintain comfort and improve aerodynamics while simultaneously optimizing biomechanics. Through a careful sequence we’ll get you smaller (or at least more invisible) to the wind.
In yoga speak, making yourself small is actually a super-power (siddhi) called “anima” and it means to make your self smaller than an atom. We’re excited for you to try these aerodynamic classes. Please leave a comment with your results – we’d love to hear how you do!
About Taro Smith, Ph.D.
Taro is a physiologist, yoga teacher, and former bike racer. He designs specialty content for YogaGlo to benefit a broad range of yoga practitioners. He is the co-founder of Boulder Cycle Sport, a nationally renowned cycling retailer and 90 Monkeys, a professional yoga school. Connect with Taro on the bike via Strava http://app.strava.com/athletes/794381 and on Facebook https://www.facebook.com/tarosmith.
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Posted on May 20th, 2013
Chest openers are some of the most rewarding stretches in yoga practice. They are a great way to open up the muscles in the chest to reverse forward leaning posture and they are great for creating freedom and space around your heart.
It is important to maintain an open chest especially if you sit at a desk all day or if you are an athlete. If we’re hunched over a computer all day or not sitting in the correct chair, sharp pain between the shoulder blades or chronic feelings of tightness in the back may occur. This can create poor posture. So when we huch over, we are compressing the lungs, making them harder to expand with deep breaths. If you are an athlete, activities like lifting weights or strength training can shorten, tighten and dehydrate these muscles which can cause poor posture, which can in-turn, inhibit breath function.
Don’t worry though! Some studies show how chest openers can help correct overly rounded shoulders and upper back pain, resulting in better posture, which can lead to better breathing.
You can use our Search Feature to search through all of our Yoga for the Chest classes on your own. To get you started without searching, we’re highlighting six chest classes in a variety of styles, levels and durations that will be sure to help open the chest and upper back to create freedom and space around your heart.
- Open Upper Chest, Shoulders & Spine with Stephanie Snyder: This sequence is designed for the athlete (or anyone) who has tight upper chest, shoulders, and spine. Activities like swimming, weight lifting, and strength training can shorten, tighten, and dehydrate these muscles. This can cause upper back pain and poor posture that can inhibit breath function which will limit you in all ways. We will move through a vinyasa-based class that will open the shoulders, chest, and upper back to create freedom and space around your heart!
- Open Your Upper Body with Jason Crandell: A class for all the desk workers, cooks, baby holders, body workers, car commuters–and, we’ll just about everyone else out there! This class is designed to open the chest while strengthening the upper-back, arms and neck. Consider this your “go to” 30 minute practice for balancing your upper-body from the day-to-day challenges of the modern world.
- Open Up to New Possibilities with Kia Miller: Open your chest and heart with this strong kriya designed to open you up to new possibilities! This is a strong practice. Please go at your pace and modify if you need to.
- Rhomboid Strength with Tiffany Cruikshank: This class focuses on rhomboid strength to open the chest, cultivating awareness around the back of the heart to expand the chest. For those who struggle with backbends, learn how to use your strength to create the opening needed for the big chest opening postures and for those looking to work deeper into their backbends & chest. Useful for learning how to cultivate the strength needed to open yourself up to life.
- Camel Poses Tutorial with Kathryn Budig: This chest opening tutorial focuses on Camel Poses and all of its close friends. We begin in a chest opener and get right into business. 2 versions of Camel followed by a Camel drop-back, Pigeon Droppings and two versions of Half Camel. Get ready to open your heart! Prop needed, block.
- Rhomboid Flow with Jo Tastula: ’Rhomboids’ is the buzz word for this class. The rhomboid’s function is to pull the shoulder blade (and with it, your shoulder/arm) back and inwards toward the midline of your body, and in doing so bringing space and openness to the chest, lungs and heart. We do some very specific exercises to ‘switch on’ and activate these muscles (there are 2 each side) which may be very helpful to those of you with upper back stiffness, tightness and general lethargy. Get into Cow Face pose (gomukhasana) and postures with hands interlaced behind the back and twists to open the shoulders and chest. With this a nice steady flow through sun salutation variations (surya namaskar) to build head and strength.
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Posted on May 13th, 2013
The wrists are among the weakest parts of the body, so it’s very common (especially if you are at a computer all day or you are doing a lot of weight bearing yoga postures) to experience some kind of wrist pain.
Looking for a way to relieve wrist discomfort or just looking to give your wrists a break? Well, yoga to the rescue! This week’s featured classes will help to build strength and flexibility in the wrists, as well as help to eleviate any tension or discomfort due to overused wrists.
You can use our Search Feature to search through all of our Yoga for the Wrists classes on your own. To get you started without searching, we’re highlighting six wrist classes in a variety of styles, levels and durations that will be sure to help you build strength and flexibility in your wrists.
- Wrist Love with Amy Ippoliti: Have wrist issues or trouble doing things with or on your hands? This sequence may be used regularly to help build strength and flexibility in your wrists. Opens the shoulders and neck, and includes a restorative with a blanket. Have a block and a strap available if you like.
- Give Your Wrists a Break with Jason Crandell: Back by popular demand–and, even longer! This 45-minute practice will take you through a strong, satisfying vinyasa practice without bearing any weight on your wrists. If you’ve been wanting a strong practice and you’re giving your wrists a break, this is tailor-made for you.
- Help for Your Wrists with Tiffany Cruikshank: Ten minutes of help for your wrists. This is a quick series of exercises for your wrists. You can use it every so often preventatively or as needed for tension or discomfort. This practice is helpful if you spend a lot of time at the computer or play sports that use the forearms or wrists a lot. It is also helpful if you are new to inversions or are doing a lot of inversions in your practice.
- Eleviate Wrist, Hand & Elbow Pain with Elena Brower: If you’re having wrist/hand/elbow pain and would like to explore a practice to alleviate the issue, this 20 minute practice may help. We’ll explore ways to strengthen shoulders, elbows and wrists, using only a couple of carefully instructed weight-bearing postures, and some standing poses without hands/wrists at all.
- Suffer From Computer Hands? with Felicia Tomasko: Stretch out the forearms, wrists and shoulders: parts of the body that get overused when we’re on the computer all day (or text messaging profusely).
- Listen to Yourself & Accept Yourself with Christina Sell: This level 1 class is great for those days when you need to rest your arms and take the weight-bearing load out of your wrists and shoulders. With focused work in the legs and plenty of alignment cues, this practice offers encouragement to listen to yourself, to accept yourself, and to practice yoga in a way that is mindful and healing.
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Posted on May 6th, 2013
Our feet are our body’s foundation, our connection to the earth. They keep us mobile, aligned and balanced, yet they are often one of the most neglected and abused parts of the body. How often do we actually stop and think about our feet and what we put them through EVERY DAY? Probably only when they start aching after standing or wearing uncomfortable shoes all day.
Our body reflects everything we do with our feet. When our feet are tired, our whole body is tired. When our feet hurt, even the simplest of tasks might be hard. Whether we realize it or not, because of the way we treat our feet, most of us have feet and ankles that are no longer in balance. Because of the misalignment of our feet, our body now has to make adjustments in order to keep its balance. This means that our overall posture changes. When our posture changes to compensate for foot problems, our joints become misaligned which in turn, can lead to chronic joint inflammation in addition to other health related problem.
The good news is that practicing yoga can help. Several studies show how yoga helps bring flexibility and strength to our feet, toes and ankles, leading to overall better alignment and health of the body.
You can use our Search Feature to search through all of our Yoga for Feet classes on your own. To get you started without searching, we’re highlighting six feet classes in a variety of styles, levels and durations that will be sure to help us learn to navigate mobility and stability through the foundation of the feet.
- Foot Alignment Tutorial with Tiffany Cruikshank: This class is more of a tutorial on foot alignment and how it applies to our practice of asanas. We’ll look at the foot alignment in standing, seated and supine poses and how it applies to the pelvis and the rest of the body. This is an important practice for beginners and advanced students alike to take with you into your other classes.
- Happy & Strong Feet with Jo Tastula: Worshiping feet is considered a very selfless act of service in many cultures. Today, we worship our own feet as a form of deep self care! Our modern day foot has been squashed, stifled and weakened by shoes and walking on predictable terrain (i.e. horizontal flat surfaces) so this class focuses on gaining full mobility and range of motion in the feet as well as strengthening and toning exercises. Props: Warm Towel
- Relearn Your Feet with Tara Judelle: Relearn the feet – Class focusing on standing balancing poses introducing the concept of “heel foot” and “ankle foot”. Using meticulous instruction around the mechanics of the foot we learn to navigate mobility and stability through the foundation of the feet. Includes Garudasana (Eagle pose), Warrior III, Padagustasana (Hand to foot pose), and Sirsasana (headstand).
- Yoga for Your Calves & Feet with Jason Crandell: It’s easy to forget about your calves and feet—especially with the constant focus on hips, hamstrings, shoulders and spine in yoga class. The feet and calves, however, need some serious TLC since they both become tense quite easily. This practice will open the calves and articulate the feet in essential, satisfying ways. This practice also shows you exactly what it means to “lift your inner-arches” and how to create this vital action in your standing poses. (You will need a belt for this practice).
- On Your Feet All Day with Felicia Tomasko: Do you stand on your feet all day? Nurses, teachers, doctors, firefighters, restaurant workers, vetrenarians, flight attendants, retail salespeople? This is the yin practice for you. Get grounded and rebalance the body with this slow yet powerful yin practice. We begin on the earth, supine, on our backs, with a sequence that works with flexibility and mobility of the feet, legs, and hips. The second part of this practice involves some seated feet stretches, cat stretch variations on our hands and knees and then ends with a pigeon pose to continue to allow ourselves to release the tension stored in the body after standing all day. By the time we get to savasana, we’ll be ready to stand up again.
- Healing Feet Practice with Elena Brower: Such a sweet, healing practice to end a long day on your feet. Standing poses and balances, vinyasa flows with variations for your feet, some nice stretches for the tops and soles of your feet, with reminders to keep your foundation – and your face – spacious and soft.
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Posted on April 1st, 2013
Your hamstrings are the three muscles that are located in the back of your thigh and are one of the largest and most powerful muscle groups in the body. Through the course of our lives, at one time or another, most of us will experience a pulled or a tight hamstring. Tight or “short” hamstrings are extremely uncomfortable and can be caused by long hours of sitting and driving, tension in the legs (most people hold their legs tensely. A great example of this is putting your feet back under your chair while sitting), back problems (can be a direct correlation with tight hamstrings), lack of core strength (the hamstrings try and take on the role of stabilizing the core) and poor coordination and habitual movement patterns.
The good news is that several studies show how yoga can help stretch, strengthen and lengthen your hamstrings.
You can use our Search Feature to search through all of our Yoga for Hamstrings classes on your own. To get you started without searching, we’re highlighting six hamstring classes in a variety of styles, levels and durations that will be sure to help strengthen and lengthen your hamstrings!
- Hamstring Opener with Marc Holzman: Props needed: Chair, two blocks, strap. This is a very basic sequence of poses to open the hamstrings for new practitioners.
- Powerful Hamstring Flow with Tiffany Cruikshank: Find a whole new meaning to working the hamstrings in this 90min class. We’ll work on the strength & length of the inner & outer hamstringsin multiple dimensions. With standing, folded, seated, supine and inverted variations looking at how the hamstrings affect the movement of the pelvis.
- Primary Series for Tight Hamstrings with Jodi Blumstein: A 90-minute class designed specifically for people who are challenged with tight hamstrings. This class gives modifications and tips for moving through the first half of the Primary series, in a traditional manner and in a way that is safe and effective for students working through some basic stiffness.
- Open Your Hamstrings with Jason Crandell: This practice focuses on using the leverage of the hip-flexors and abdominals to fold you body more deeply into forward bends. With a soothing start that stretches your hamstrings and hips, this practice proceeds to awaken your abdominals, hip-flexors, and quads. It continues with salutations and standing forward bends and concludes with seated forward bends. Expect to open your hamstrings and learn the hinging action of your front body.
- Yoga for Tight Hamstrings with Tara Judelle: In this 30 minute class we practice a slow, thorough sequence for opening the hamstrings. Includes supine leg stretch sequence (supta padagusthasan series), Standing forward bend (uttansasa), downward facing dog (adho mukha swanasana), wide legged forward bend (pasarita padotanasana), Head to knee pose (Janu sirsana), and seated forward bend (pascimottanasana).
- Hamstrings Flow Yoga with Dice lida-Klein: Tight hamstrings? This hamstring focused class will help open and strengthen the back of your legs, releasing any tension from continuous walking or sitting. Standing forward fold (uttanasana) variations, standing splits, pyramid pose (parsvottonasana), standing wide-legged forward fold (prasarita padottonasana), seated forward fold (paschimottonosana) and Janu Sirsasana help to get us to happy hamstrings! Tripod headstand options are given as well.
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Posted on February 25th, 2013
The Sun Salutations or Surya Namaskara are a fundamental part of the yoga tradition. Ultimately, it is the sun that provides the energy for all life on earth and Sun Salutations are a celebration of this life force within us.
Several studies show that Sun Salutations have tremendous mental and physical benefits. They stimulate the endocrine system (especially the thyroid), increase blood oxygenation, cleanses the digestive system, increases mental focus and concentration, reduces depression, anxiety and stress by reducing cortisol and the can increase the quantity of neurotransmitters, like Serotonin.
You can use our Search Feature to search through all of our Sun Salutation classes on your own. To get you started without searching, we’re highlighting six sun salutation classes in a variety of styles, levels and durations that will be sure to help you get your day started off on the right foot!
- Breathe & Salute the Sun with Noah Maze: This short (22 minute) and sweet session will connect you deeply to your breath and body. Progress from seated Ujayii, to simple movements, to Surya Namaskar A and B, back to seated. This practice can stand alone (if you only have 20+ minutes), or warm you up for a longer practice, or run/ride/hike etc.
- Salute the Sun & Those Who Matter with Kathryn Budig: Salute the sun, yourself and everyone important in your life. Remember everything that has impacted you as the year draws to an end. This flow incorporates sun salutations in between every standing posture with each salute dedicated to a different person of event in our lives. Manifest your internal drive through the strength of your physical practice.
- Sun Salutation Flow with Jason Crandell: Designed for level 1 students looking for an accessible challenge that will deepen their practice, this flow practice will guide you through sun-salutations, lunges and standing poses. It will help synchronize your breath with movement, open and strengthen your legs, and cultivate greater vitality in your entire body. This sequence will also teach you the most effective way to of step forward into lunges from down-dog when practicing sun salutations.
- Sun Salutations to Embody Your Passions & Truth with Jo Tastula: Sun Salutations (Surya Namaskar) are a wisdom tradition in and of themselves. Traditionally practiced in the morning, but can be done at any time, they are a way of opening into the major muscle groups of the spine, legs and arms whilst also celebrating the dawning of a new day. This daily ritual teaches us that every day is like a rebirthing ~ and we are also constantly being rebirthed and evolving to more fully embody our passions and truth. Our slow beginning builds into classical Sun Salutation B (Surya Namaskar) and then the flow really takes flight through triangle (Tirkonasana), Warrior (Virabhadrasana 2) & Extended Side Angle (Utthita Parsvakonasana), Temple (or is it Horse??), twists and yes, handstands (Adho Mukha Vrksasana) in the center of the room thank you very much!! Blessings and love xo.
- Elements of Flow: Sun Salute A with Seane Corn: This mixed level vinyasa flow is the first of eight classes in a series that break down the different components that make up a “flow” class. These classes will look at proper alignment, fluid transitions, modifications and the use of props preparing the student to understand how to approach this powerful practice more mindfully. These classes can be practiced by beginners to advanced students to teachers who are looking for specific skills to offer their students. This first class will explore the benefits of ujjayi prananyama, how to link the movement with the breath and a full breakdown of sun salutes A. Optional – 1 or 2 blocks.
- Seva Sun Salutations Series with Tara Judelle: Using our practice as means to generate energy for Seva (Selfless Service)- Inspired by teaching yoga to Bali Street Kids Orphanage, (Yayasan Kasih Pedule Anak), this class uses the doorway of practice to channel energy toward service for collective body. Includes 11 Sun Salutations (Surya Namaskar A), Tree (Vrksasana), Warrior 3, (Virbhadrasana III), and Upward Facing Bow (Urdhva Danurasana) and variations.