Looking for a challenging pose that will strengthen your upper arms, back, and abs? Then give this one a try. It may look like you're all knotted up, but once you know the steps, you'll be able to try out this fun pose.
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| Sanskrit Name: Bhujapidasana English Translation: Arm Pressing Pose Also Called: Shoulder Pressing Pose |
To see the steps for this complicated pose keep on reading.
Standing Forward Bend gives an amazing release to the entire back body. But the catch is, you've got to go deep into relaxation mode to reap all the benefits of this posture. If you find yourself tensing up when you hinge at the hips, breathe deep and take these tips for a ride.
Ground your feet: Laying a strong foundation is essential in any yoga posture, but if your feet aren't hip-distance apart in Standing Forward Bend, it is difficult to shift your weight forward without toppling over. Proper foot placement gives the hips and legs the proper space to reach peak stretching potential. Being able to shift your weight off your heels and into your toes will really give the hamstrings and lower back the much-needed love they deserve — especially if you're hanging at a desk all day!
Leave a little bend: For hamstrings that are oh-so tight, there's no need to freak out if the legs are not perfectly long. Leaving a little bend in the knees still allows the body to get proper release from the pose. Instead of being focused on making the perfect straight shape with the back of your body, focus on breathing deep and getting a full stretch in your back. Be assured that straight legs will come with time and practice.
Keep reading for two more tips.
The practice of yoga is perfect for improving strength, flexibility, and balance, and it can also help reduce stress and improve energy. Many newbies find it intimidating, especially after seeing pictures of people balancing on their hands or sitting with their legs behind their heads.
Ease your anxiety: here are the most basic yoga poses found in any class or on any DVD. While some poses are more challenging than others, most won't leave you knotted up like a pretzel. Becoming familiar with these essential yoga poses will boost your confidence, but even if you're a seasoned yogi, you'll appreciate having all your favorite yoga poses all in one spot.
Here's a group of yoga poses your kids will love to try. Yoga and kids make such a great fit because children naturally love to move their bodies and use their imagination to act like animals and other things in their world. Just keep in mind that younger tots will prefer hopping and ribbiting in Frog pose rather than holding still, so encourage them to move around and make noise.
Use these poses to play a game of Simon Says, where you do a pose like Starfish and they copy you. A game of Freeze Yoga is also fun — play some upbeat tunes, and when the music stops, call out a yoga pose (like Boat or Flamingo) and they have to hold the pose like a statue. Or have your kids make up their own yoga poses. When it comes to children and yoga, the most important thing is to be creative and have fun so as they grow up, their love of yoga will grow, too.
Source: Thinkstock
Downward Facing Dog is practically the definition of yoga. This basic pose is one of the first you'll learn in a class, and also the one you'll do most often. If you're new to yoga, with time, Down Dog may become your favorite pose as your body grows stronger and more limber. But if this pose causes you pain, here are some ways to get relief.
Tight Hamstrings and Calves:
If you're a runner, sit at a desk all day, or were born with extremely tight leg muscles, Down Dog is going to hurt the backs of your legs. Do not power through the pain and struggle to lower your heels to the floor. Instead, keep your heels lifted and focus on pressing the backs of your knees toward the wall behind you. Keep your toes planted and alternately bend your knees pressing one heel into your mat at a time, as if you're walking in place like a mime. With practice, Downward Dog will help to increase your hamstring and calf flexibility, which will alleviate the pain in your legs.
To learn how to alleviate lower back or wrist pain during Down Dog, keep reading!
We've been building on the basics in my beginner's yoga class, and recently it took a turn for the strenuous. We spent the entire class working on what my teacher said weren't her favorite poses, and soon I could see why: we held and reheld the plank and chaturanga dandasana (or four-limbed staff) poses over and over in order to learn how to correctly hold the poses and find our form.
By the end of the class, I never wanted to do a plank — let alone a chaturanga dandasana pose — again. The next day, however, I actually liked the fact that my upper arm and ab muscles were as sore as if I had gone to the gym (who says yoga isn't an intense workout?).
Even though sometimes I want nothing more than to release to child's pose, it does make me feel good when I learn to hold a hard pose, especially since I know I'm getting a good workout as well. I already know what your favorite poses are, but do you have any poses you love to hate — or just hate? Which poses are your least favorite?
Source: Flickr User lululemon athletica
I'm contemplating buying a new yoga mat, and while I am leaning toward the Manduka eKO Mat, I'm open to suggestions. So I was totally game when G2 Lifestyles contacted me about its Yoga TrainerMat ($30). G2 Lifestyles has created a line of mats that are illustrated with a series of poses, exercises, or stretches.
While I liked the mat for my home workouts, I didn't (and wouldn't) bring it to the yoga studio. I think the bright green and pink color scheme coupled with the illustrations have the potential to be really distracting and raise a few eyebrows from my classmates. I did, however, love it for doing yoga at home: since there is a series of poses on the mat itself, I didn't have to use a DVD, the Internet, or my sometimes shoddy memory. Instead, just roll it out and get to it! I felt that the illustrations were easy to follow too. Each pose is illustrated along with its name and a set of simple directions. (Example: Warrior Pose, hold for 30-60 seconds on each side.) But what I liked best about this mat is how thick and cushiony it felt. At a dense 1.5 inches thick, I definitely felt supported. I also had no problems with the stickiness of the mat. I used it on my hardwood floors and it stayed in place fine. It's also antimicrobial and really easy to clean.
To find out what I didn't like about this mat, read more
