Posted on July 7th, 2014
If you Glo in LA or in the surrounding area, come join us next week as Felicia Tomasko will be in town teaching a FREE Yin class at the YogaGlo studio. You will not want to miss this!
Felicia’s Class Schedule:
- Monday, July 14th: 5:30pm-7:00pm – Yin, Level 1/2
Don’t miss this opportunity to take this amazing class with this amazing teacher. Please check out our class schedule or more information and head on down to the Glo!
Announcements, Free Classes
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Posted on July 7th, 2014
Fear is an involuntary response to physical and emotional danger. If we didn’t feel it, we wouldn’t be able to protect ourselves from legitimate threats. But often times we fear things that are far from “threatening” – mostly from past experiences, cultural norms, what we were taught and how we were raised. A benign fear, like a fear of spiders or a fear of roller-coasters might not affect your life very much, but a fear of failure, fear of what people think or fear of the unknown can really hold you back and can prevent you from achieving your goals and dreams.
The good news is that yoga can help us pinpoint our fears so we are aware of them. Once we are aware of our fears and start to work on them, our body starts to release some of that fear and we can move forward in a new pattern.
This week’s featured classes will help you overcome your fears and find your strength to navigate any obstacle, on the mat and off.
- Explore & Release Fear to Find Your Greatness with Tiffany Cruikshank: In this class we use inversions and arm balances to explore fear in our lives. Most of us don’t realize how much of an impact fear has on our daily lives, the power it has to limit us and our capacity for greatness in our lives. This class also looks at how to release fear from our tissues to open ourselves to our full potential. If you’re working toward a goal in your life this class will help you direct your focus and shed the fear that holds you back. (one block if you have it, not needed)
- Fearlessness Meditation with Harshada Wagner: Fearlessness Meditation. This meditation focuses on clearing the energy of fear from the subtle body and cultivating the attitude of deep fearlessness.
- Fearless Heart Flow with Sianna Sherman: A strong practice of standing poses, arm balances and basic backbends with bahnda and mudra. Multiple variations of Utthita Parsvakonasana to open the hips and shoulders along with variations of Down Dog, Hanumanasana and Eka Pada Rajakapotasana. This flow will energize you, strengthen you and remind you of Durga’s fearless heart power as you keep making the choice of Love in challenging life situations. Optional props: One Blanket, Two Blocks
- Dropping Into the Unknown with Tara Judelle: This class focuses on moving into dropbacks, moving from the bones and the organs in order to learn new cues to move you into the unknown. Includes, Ustrasana, Udhva Danurasana, and Dropbacks.
- 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.
- Turn Your Fear into Stability with Elena Brower: With this practice we transmute any “heavy” energy – sadness, grief or fear – into grounding stability. Through this sweet flow sequence, with interesting use of the back foot leading into anjaneyasana, even forearm stand, we will address the musculature of your legs and groundedness of your feet in order to transmute what’s weighing us down energetically into a strong and steady foundational energy.
Posted on July 3rd, 2014
In this week’s Overheard in Yoga Class, Darren Rhodes reminds us that our practice can use contrast to help reveal ways in which we’ve progressed, and ways in which we can continue our practice progression.
Take this class with Darren: http://bit.ly/1maetoE
Overheard in Class
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Posted on July 2nd, 2014
If you Glo in LA or in the surrounding area, come join us next week as Giselle Mari will be in town teaching FREE Vinyasa Flow and Yin classes at the YogaGlo studio. You will not want to miss this!
Giselle’s Class Schedule:
- Thursday, July 10th 10:00am-11:30am – Vinyasa Flow, Level 2
- Thursday, July 10th: 12:00pm-1:00pm – Yin, Level 1/2
- Friday, July 11th: 10:00am-11:30am – Vinyasa Flow, Level 2
- Friday, July 11th: 12:00pm-1:00pm – Vinyasa Flow, Level 2/3
- Saturday, July 12th: 10:00am-11:30am – Vinyasa Flow, Level 2/3
- Saturday, July 12th: 12:00pm-1:00pm – Yin, Level 2
Don’t miss this opportunity to take these amazing classes with this amazing teacher. Please check out our class schedule for more information and head on down to the Glo!
Announcements, Free Classes
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Posted on July 1st, 2014
If you Glo in LA or in the surrounding area, come join us next week as Tiffany Cruikshank will be in town teaching FREE Vinyasa Flow classes at the YogaGlo studio. You will not want to miss this!
Tiffany’s Class Schedule:
- Tuesday, July 8th: 10:00-11:30am – Vinyasa Flow, Level 2
- Tuesday, July 8th: 12:00-1:00pm – Vinyasa Flow, Level 2
- Wednesday, July 9th: 10:00-11:30am – Vinyasa Flow, Level 2/3
- Wednesday, July 9th: 12:00-1:00pm – Vinyasa Flow, Level 1/2
Don’t miss this opportunity to take amazing classes with this amazing teacher. Please check out our class schedule for more information and head on down to the Glo!
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Posted on June 30th, 2014
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 some of us will experience a pulled or 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.
If you suffer from tight hamstrings, yoga can help! This week’s featured classes will help stretch, strengthen and lengthen your hamstrings!
- Discover Your Hamstrings & Psoas with Elena Brower: Discover your hamstrings and psoas in this well paced class designed to open your legs, lift your spirits and vision, and ease your attitude. Props Needed: A blanket and a block.
- Create Freedom in Your Hamstrings with Noah Maze: Stretch your legs and back in this focused and fun class that aims to create freedom in your hamstrings. Expect some forward bends – go deep or go home! Props Needed: Two blankets and wall space.
- Stretch Tight Legs with Marla Apt: Short standing pose sequence to move the legs, hips and lower back. In Utthita Trikonasana and Utthita Parsvakonasana we learn to extend the torso laterally over the legs and in the initial stages of Parsvottanasana and Prasarita Padottanasana we learn to extend the torso forward over the legs. This sequence is beneficial to begin stretching tight legs (especially hamstrings) and hips. Props: 2 blocks
- Hamstring Helper with Felicia Tomasko: Have you been hiking, biking, or even just on your feet all the time? Your hamstrings may be working hard to hold you up. And if you’re sitting, well, then, your hamstrings are also contracted. This floor-based practice scheduled by popular demand helps to lengthen the legs and help the hamstrings feel happy. Props: one block and one strap.
- Free Your Hamstrings for Deeper Poses with Sianna Sherman: This one-hour practice will help free up your hamstrings for safe passage into deep openings. The sequence is a methodical and grounded practice that progresses from standing poses, to supine and seated asanas, with a grand finale in full splits, Hanumanasana.
- Working with Tight Hamstrings with Jason Crandell: Got tight hamstrings? Got students with tight hamstrings? If so, this practice is calling your name. You’ll learn efficient, effective ways to relieve tension in your hamstrings without compromising your lower-back. You’ll also learn how stretching the calves and outer hips facilitate hamstring mobility. This practice includes reclined postures, sun salutations, standing postures and all sorts of modifications to relieve these recalcitrant muscles.Prop: Strap, 2 blocks, chair, wall space
There's a Yoga Class for That
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Posted on June 27th, 2014
If you Glo in LA or in the surrounding area, come join us next week as Kia Miller will be in town teaching a FREE Kundalini and Vinyasa Flow class at the YogaGlo studio. You will not want to miss this!
Kia’s Class Schedule:
- Thursday, July 3rd 10:00am-11:30am – Kundalini, Level 2
- Thursday, July 3rd 12:00pm-1:00pm – Vinyasa Flow, Level 2
Don’t miss this opportunity to take an amazing class with this amazing teacher. Please check out our class schedule for more information and head on down to the Glo!
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Posted on June 26th, 2014
In Vasithasana (Side-Plank) some teachers have told me to stack my bottom arm directly under my shoulder. Other teachers have told me to step my hand in front of my shoulder. What is the safest, most effective alignment for the bottom arm in this posture?
I used to be a diehard stacker. And, for what it’s worth, I lived to tell about it. So, if you’re a stacker, you shouldn’t lose sleep over my answer to this question—there’s hope for you, too. My position changed when I started working with Paul Roache, MD on our Essential Anatomy program for YogaGlo. Paul is board certified in both Orthopaedic Surgery and Sports Medicine. He’s a shoulder specialist and he took me aside after class one day to talk about this very issue. It took him less than 30 seconds to show me why taking my hand slightly in front of my shoulder was a more dynamic and sustainable choice than stacking my bottom arm.
THE ESSENTIAL ANATOMY
In simple terms, the body makes two lines in Side Plank. One line runs from the shoulder to the bottom hand. The second line runs from your feet through your legs, torso and upper body. This second line is not parallel to the floor—it’s sloped at about 20-30 degrees (see photos below). This means that if you stack your bottom arm directly under your shoulder you are creating less than a 90-degree angle in your ball and socket joint since a sloped line and a vertical line don’t form 90-degrees when they intersect. In this situation they form about a 60-70 degree angle and this is a less effective angle for weight bearing in this posture.
In order to create a 90-degree angle in your ball and socket joint, you need to move your bottom hand slightly forward of your shoulder. If you have one sloped line and you want to create a 90-degree angle, you need an equivalent slope in your other line. This means that the bottom arm should be staggered slightly forward of the shoulder joint, not placed directly underneath it.
Here’s why stepping your bottom hand forward to create a 90-degree angle in your ball and socket is the most safe and effective choice:
-The 90-degree angle limits wear and tear by distributing the stress of the posture more evenly throughout the ball and socket (your Glenohumeral joint).
-The 90 degree angle helps you engage the external rotators of your upper-arm (Infraspinatus, Teres Minor, Supraspinatus) and decreases the likelihood that your Humerus bone will rotate forward and down. This takes tension off the front of your shoulder joint, especially in more advanced versions of the posture. This may help minimize the potential for Rotator Cuff strain in the posture.
-The 90 degree angle helps you engage your Serratus Anterior, Lattisumus Dorsi and lower-fibers of the Trapezius muscle. When you fire these muscles, you draw your shoulder away from your ear and support the posture from your upper back. This decreases stress on the front of your shoulder.
-The 90 degree angle requires you to use your core more. In the short term, this may make the posture more challenging, especially if you’re used to sinking your weight down on the arm and loading the front of your shoulder. In the long run, using your core more will strengthen your midsection—especially your Quadratus Lumborum—and take pressure off your bottom shoulder joint.
Warrior 2 provides you with an opportunity to feel the action of externally rotating your arms without bearing weight on them. Once in Warrior 2, rotate your palms and elbow creases toward the ceiling. Feel your arms externally rotate so that you can reconnect to this sensation when you’re in Side Plank.
Triangle pose provides another opportunity to externally rotate your arms while warming up the rest of your body for Side Plank. In the posture, focus on rotating your bottom elbow crease toward the front of your mat and drawing your shoulder blades away from you ears.
The arms in Down Dog and Side Plank are in different positions, but they’re creating similar actions. Try this: From Down Dog, bring your shoulders slightly forward toward plank. Rotate your inner elbows slightly forward and feel the engagement of your external rotators, deep inside your shoulders. Maintain this engagement and slowly draw back into Down Dog.
Side Plank with Bottom Arm Stacked
From Plank Pose with your arms stacked, roll to the outside of your right foot. Place your left leg on top of your right leg and reach your top arm toward the ceiling. Take a few breaths before returning to plank.
Side Plank with Bottom Shoulder at 90-Degree Angle
Start in Down Dog. Bring your shoulders slightly forward toward plank. Step your right hand slightly forward—about 3 to 6 inches. Externally rotate you bottom arm, roll onto the outside of your right foot and stack your top leg on top of your bottom leg. Press the floor away with your bottom arm and draw your bottom shoulder blade down your back. Take a few breaths before returning to Down Dog.
Side Plank Variation with Bottom Arm Stacked
Repeat the same actions as the earlier version of Side Plank with your bottom arm stacked. Use your top arm to bring your top foot into tree pose. Take a few breaths before returning to Plank.
Side Plank Variation with Bottom Shoulder at 90-Degree Angle
Repeat the same actions as the earlier version of Side Plank with your bottom shoulder at a 90-degree angle. Use your top arm to bring your top foot into tree pose. Take a few breaths before returning to Down Dog.
Become an authority on yoga anatomy and yoga sequencing by joining Jason Crandell’s online trainings.
Jason Crandell is a natural teacher and author with more than 15 years of experience. His accessible, grounded classes integrate the best elements of power yoga, anatomical precision and mindfulness teachings. Considered a “teachers-teacher,” Jason has taught on countless teacher-training faculties, leads trainings globally, and regularly presents teacher-training content at esteemed conferences. Follow Jason on Facebook and Twitter.
Anatomy, Become a Better Teacher, Teaching Yoga, Yoga Anatomy in Action
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Posted on June 26th, 2014
In this week’s Overheard in Yoga Class, Steven Espinosa explains that there are aspects of yoga we need to take seriously. Such as our physical safety through conscious alignment and mindful breath awareness. But he reminds us that it’s also important to remember that it should be fun, too! And when you put those two things together what we get is SERIOUS FUN!
Take this class with Steven: http://bit.ly/1pCm4Mn
Overheard in Class
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Posted on June 25th, 2014
We are thrilled to announce that Chris Chapple is now a YogaGlo teacher!
Chris Chapple trained in classical Yoga from 1972 to 1985 at Yoga Anand Ashram in Amityville, New York. He moved to Los Angeles in 1985, where he is Doshi Professor of Indic and Comparative Theology. He has published more than a dozen books, including Karma and Creativity (1986) and several translations and editions of Indian texts, including the Yoga Sutra of Patanjali, the Bhagavad Gita, the Yogadrstisamuccaya of Haribadra, and the Prthivi Sukta section of the Atharva Veda. In 2013, Chris founded and currently directs the Master of Arts in Yoga Studies at LMU.
Many of you have enjoyed the free Yoga Sutra of Patanjali lectures we posted on the blog long ago and you’ve asked when Chris might be back for more regularly lectures on the site. Today is that day!
His new lectures have just been added to the site so you can begin studying with Chris today:
- Introduction to the Mahabharata - India’s great epic. This epic poem, seven times the length of the Illiad and Odyssey combined, tells an enduring story of ancient India.
- Spiritual Accountancy - Witness Consciousness (Purusa) in Relation to the Realm of Activity (Prakrti) Purusa and Prakrti, consciousness and activity, seer and seen, exist in reciprocity. Because of misplaced ego identity, Purusa, though always free, gets buried in the flurry of busy-ness. In the words of Gurani Anjali, freedom gets lost: “Purusa, bound from within, without looking on.” Meanwhile, all actions serve two functions: experience and freedom: “So I dance, yes I dance, yes I dance, yes I dance for you alone.” By moving through a modified child pose and performing analoma viloma (alternate nostril breathing) we acknowledge consciousness and activity within the human form.
- Bridge Between Worlds: The Role of the Gunas - As Prakrti begins her dance and emerges from her unmanifest state into the manifest, she takes three forms: sattva (illumination), rajas (passionate activity), and tamas (heaviness). The lower realms of the body (pelvis and legs) ground us in tamas through the elements of earth and water; the middle zone of the body (torso) contains the heat of our inner organs below the diaphragm and the movement of breath in heart and lungs above (rajas); the head connects us to sattva and upwards toward the heavens. By performing Marici Asana and by the Tribandha Pranayama, we evoke and recognize the symbiosis of all three gunas, in service of consciousness.
- Stilling the Impulses - We awaken into emotional states determined by past actions. By seeing the eightfold nature of human propensities, we can minimize the tamasika aspects of our existence (weakness, attachment, ego, wrong action) and cultivate the sattvika qualities of strength, equanimity, knowledge, and dharma. By doing the forward bend, first to the left, then to the right, then both legs forward, followed with the butterfly bringing feet sole to sole, we can embed these positive qualities within standard moves of asana practice.
- The Bridge into Ego: How Karma Shapes Identity - Five major afflictions define human action or karma: ignorance, egoism, addictive attraction, revulsion, and non-recognition of our mortality. Due to various forms of complacency and lower-level success, one can be tricked into the deluded attitude that spiritual work is not needed. However, the pain and suffering of daily life will eventually prompt the spiritual seeker to move out of complacency into sustained spiritual practice, sadhana.
- Five Elements & The Dance of Manifestation - 23 aspects of reality (Tattvas) emerge from the creative matrix known as Prakriti. In this session we engage bodily with the five great elements (earth, water, fire, air, space: Mahabhutas), the subtle elements (Tanmatras), the action organs (Karmendriyas) and the sensory organs (Buddhindriyas), seeing their connection with mind (Manas), ego (Ahamkara), and the will as governed by past impressions (Buddhi). By exploring the dance of manifestation, an awareness slowly (or suddenly) dawns that without consciousness, no movement can take place. Through this understanding, freedom emerges.
Please join us in welcoming Chris Chapple to YogaGlo!
Announcements, Dr. Chris Chapple
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