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Strike a Pose: Closing Sequence

FitSugar — Mon, 07 Jan 2008 04:00:00 -0800

The Closing Sequence of Ashtanga Yoga is a powerful and grounding way to end a vigorous class. These particular poses are not limited to just Ashatanga; you can find many of them in other styles of yoga as well. So if you practice yoga, it's good to be familiar with this popular sequence. Plus if you ever experiment with Ashtanga you will be in the know. The poses are listed in sequence as they are done in class. To learn more about a particular pose, just click on the orange link to reach a full post dedicated to the pose.

Wheel Urdhva Dhanurasana Do 3 times, holding each for 5 breaths
Seated Forward Bend Paschimottanasana Hold for 5 breaths

Want to see the rest of the Closing Sequence? Then read more

Shoulderstand Salamba Sarvangasana Hold for 15 breaths
Plow Halasana Hold for 5 breaths
Ear Pressure Karnapidasana Hold for 5 breaths
Balancing Lotus Urdhva Padmasana Hold for 5 breaths
Embryo Pindasana Hold for 5 breaths
Fish Matsyasana Hold for 5 breaths
Extended Legs Uttana Padasana Hold for 5 breaths
Bound Headstand A and B Sirsasana A Hold for 25 breaths Sirsasana B Hold for 5 breaths
Bound Lotus Baddha Padmasana Hold for 5 breaths
Lotus Padmasana Hold for 10 breaths
Lifted Lotus Tolasana Hold for 100 Breaths (or as many as you can)
Corpse Savasana Hold until your heart rate and breath slow down to normal, for about 10 minutes

Strike a Yoga Pose: Lifted Lotus

FitSugar — Mon, 10 Dec 2007 07:30:00 -0800

I have been showing you all the poses of the Closing Sequence of Ashtanga Yoga, and here is the second to last pose. This is the last of the seated postures and it really works your abs. It's called Lifted Lotus for obvious reasons; your legs are in lotus and you're lifting your entire lower body off the ground. It takes a lot of abdominal strength to do this pose, but after you practice it for a while, you'll be able to hold your body up longer each time.

Sanskrit Name: Tolasana
English Translation: Scale Pose
Also Called: Lifted Lotus

Want to know how to do this pose? Then read more

If you are following the Closing Sequence, after doing Lotus, just place your palms flat on the ground next to your hips. If your hips and knees won't let you do lotus, just cross your legs at your ankles and draw your knees together towards your chest.
As you inhale, engage your abs and lift your body off the ground, hovering in that position. Don't worry if you can't get your entire lower body off the ground. At first try lifting only your bum up and keep your feet on the ground. This still strengthens your abs, so eventually you'll be able to get your feet off the ground too.
Hold this pose for as long as you can, taking deep even breaths, eventually working your way up to 100 breaths (crazy, I know). One to five breaths is a great place to start, and as you continue practicing this pose, gradually increase to more breaths as you become stronger.

Fit's Tip: This pose is much harder to do if your legs aren't in lotus, so practice these hip stretches, and eventually your hips will open up and let you fold your legs into lotus.

Strike a Yoga Pose: Lotus

FitSugar — Mon, 03 Dec 2007 04:00:00 -0800

Lotus is the next pose in the closing sequence of Ashtanga Yoga after Bound Lotus. This is the pose I'm sure everyone thinks of when they think of yoga. It's a calming pose that many people choose to meditate in, and many yoga classes often begin or end in this pose.

Sanskrit Name: Padmasana
English Translation: Lotus
Also Called: Pretzel

If you are following the closing sequence, and doing Lotus pose after doing Bound Lotus pose, all you do is release your hands from behind your back and place the backs of your hands on your knees. Touch your thumb and index finger together, and extend your other three fingers down towards the floor. Tuck your chin in slightly towards your chest and gaze softly at your nose.
If your legs don't do lotus pose, then you can come into half lotus, where your right heel is pulled up to your left hip, and your left foot is on the ground under your right thigh. If half lotus doesn't work for you either, just sit cross-legged with your ankles under opposite calves.
Use your abdominal muscles to keep the spine strong and tall. Relax your shoulders away from your ears, and concentrate on ujjayi breathing where the belly is still and you breathe into the rib cage. Stay here for 10 deep breaths.

Fit's Tips: As I said with Bound Lotus, if you're working on getting your legs to do lotus, practice hip opening poses such as Butterfly, Pigeon and Double Pigeon.

Strike a Yoga Pose: Bound Lotus

FitSugar — Mon, 26 Nov 2007 04:00:00 -0800

We're up to the last three poses in the closing sequence of Ashtanga Yoga. They're all poses that involve having your legs in full lotus. This pose not only stretches your hips, but it also opens your chest and stretches your shoulders and lower back.

Sanskrit Name: Baddha Padmasana
English Translation: Bound Lotus Pose

How do you get into it? To find out read more

If lotus doesn't work for you because it hurts your knees or hips, just sit cross-legged.
If you want to try doing lotus, bend your right knee and place your right foot up by your left hip bone. Then carefully bend your left knee and pull your left foot over your right shin and place it by your right hip bone. If your knees or hips are hurting whatsoever, come out of lotus and just sit cross-legged.
Once you've got your legs into position, it's time to do your arms. Traditionally, you cross them behind your back, lean forward slightly and your right hand holds your right big toe, and your left hand holds your left big toe. If you feel like your toes are too far away, you can take your legs out of lotus and then fold them back in, readjusting your feet so they're as close to the sides of your waist as possible. If you can't hold both toes together at the same time, just hold one. If you can't reach either toe, just keep your arms crossed behind you, fold forward over your knees and pretend you're holding your toes.
Stay here for five deep breaths, eventually working on bringing your forehead towards the ground. On your next inhale, sit up.

Fit's Tips: Some people are born with really open hips so lotus is easy for them from the start. If you're not one of these people, you can work on opening your hips by practicing Pigeon and Double Pigeon.

Strike a Yoga Pose: Headstand A and B

FitSugar — Mon, 19 Nov 2007 10:15:00 -0800

Inversions are some of my favorite types of Yoga poses because I love how energized I feel getting blood circulating to my head. Plus overcoming the challenge of putting your head where your feet should be is quite satisfying. Talk about an ego boost. It should come as no surprise that inversions give you a new and interesting perspective on life.

Since I have shown you all Bound Headstand A, let's move onto Bound Headstand B. Both poses are part of the closing sequence in Ashtanga yoga, and they come right after Extended Fish pose.

Sanskrit Name: Sirsasana A and B
English Translation: Head Standing Posture A and B
Also Called: Bound Headstand and Half Bound Headstand

How do you get into it? To find out read more

Begin with your hands and knees on the mat. Lower your elbows to the floor and interlace your fingers, bringing your lowest pinky in front of the other pinky so both pinkies are on the floor, forming a semicircle with your hands.
Place the back of your head against your palms, and the top of your head on the mat, so your skull is vertical to the floor. Once your head and forearms feel stable, straighten both legs and walk your feet towards your face as far as you can.
Shift your hips over your shoulders, and keep your elbows planted firmly on the mat. Lift your right leg straight up towards the sky and stay here, or work on lifting your left leg up too, coming into full headstand. If you feel up to the challenge, you can try lifting both legs up simultaneously.
Eventually you can work on holding this for 25 deep breaths, but start off with five at first and work your way up to the magic number of 25.
To move into Headstand B, slowly lower both legs down halfway, so that your legs are parallel with the floor, staying here. If it's too difficult to keep your legs straight, just bend your knees slightly. After five breaths, lower your feet all the way down to the ground.

Fit's Tips: Just as in Extended Fish pose, it's hard to tell if your legs are in the right position, so have a friend watch you do Headstand B to make sure your legs are parallel with the floor.

Also, if you're worried about falling over, do this pose in front of a wall. Watch this video to learn how.

Strike a Yoga Pose: Extended Fish

FitSugar — Mon, 12 Nov 2007 04:00:00 -0800

After doing Shoulderstand, it feels great to open up your throat and stretch through the front of your body in Fish pose. Here's a variation called Extended Fish. Not only does it stretch out your throat and chest, but it also works your abs and increases flexibility in your spine.

Sanskrit Name: Uttana Padasana
English Translation: Extended Legs Pose
Also Called: Extended Fish

Want to know how to get into it? Then read more

You can do this pose from Fish pose. Just keep your head on the ground, release your legs and arms straight out and try to bring them parallel with each other.
You can also come into this pose from lying on your back. Arch your spine, lift your chin and chest, and come onto the crown of the head. Then lift your legs up so they are at a 45° angle from the ground. Lift your arms up and extend them at the same angle.
Continue extending the ribs up, keep your body still, and breathe calmly while maintaining the balance on your head and bottom.
After five or more breaths, lift your head up, lie flat on your back and release your arms and legs down to the ground.

Fit's Tips: It's hard to tell if you have your legs and arms at the right angle, so have someone watch you do it to make sure.

Strike a Pose: Embryo

FitSugar — Mon, 05 Nov 2007 04:00:00 -0800

I love poses that really stretch out your spine, and this pose called Embryo will give you an amazing stretch from your neck to your tailbone. It's one the postures of the Ashtanga closing sequence, but you'll find it in other yoga classes as well.

Sanskrit Name: Pindasana
English Translation: Embryo Pose
Also Called: Baby Pose

Want to see how to get into it? Then read more

After doing Shoulderstand, Ear Pressure pose, and then Balancing Lotus, just lower your knees down towards your face. If your legs are in the lotus position, that's great, but the pose is still highly beneficial if your legs are crossed at the shins.
You can do this pose by supporting the weight of your body (with your elbows on the ground and your palms on your lower back) or by balancing on the shoulders. If you can balance without your hands, work on wrapping your arms around your thighs and clasp your fingers by your hamstrings. Try to distribute the weight evenly across your shoulders, and don't lean too much on your neck.
When you're in this pose, you should feel relaxed, calm, and comfortable. You should feel a wonderful stretch throughout your spine. If you feel pain or your breath gets constricted at all, keep your hands on your lower back and lift your knees up as much as you need to be able to breathe freely.
Stay here for five or more breaths, or come out of it when you're ready.

Fit's Tips: When in this pose, try to make your body as small as possible, as if you were a baby in the womb.

Strike a Yoga Pose: Fish

FitSugar — Mon, 29 Oct 2007 04:00:00 -0700

There are some yoga poses that just about everyone has heard of or done. Down Dog, Tree, Seated Forward Bend - these are pretty standard poses that anyone can practice, so they tend to be included in many yoga classes. Fish pose is another pretty popular pose, and it's a counter-pose for Shoulderstand since it stretches out the throat, chest and shoulders in the opposite direction. It feels incredible since our necks don't usually get stretched that way.

Sanskrit Name: Matsyasana
English Translation: Fish Pose
Also Called: Balancing Lotus

Traditionally Fish is performed with your legs in lotus (Padmasana), and it follows Balancing Lotus.

To see a detailed description of how to get into this pose read more

If you're doing Fish pose from Balancing Lotus, then slowly roll your spine down towards the ground so your hips land flat.
Grab onto your big toes with your hands, and use your arms to pull your chest up, arching your back. Release your head and elbows down to the ground.
You don't have to have your legs in lotus, you can just cross your legs at the shins. Another option you can do is bring the soles of your feet together as in Butterfly, or you can extend your legs straight out. Just place your palms on the ground next to your hips.
If you're not doing this pose after Balancing Lotus, just come to lie on your back and place your legs in any position you choose. Then prop yourself up onto your elbows, arch your back, lift your chest and drop the crown of your head onto the ground.
Stay for five or more breaths, then lift your head up slowly and place your spine back down. Tuck your chin into your throat, bend your knees up towards your chest, wrap your arms around your shins and release your lower back.

Not only does Fish pose stretch out your chest and throat, but it also increases flexibility in your spine.

Fit's Tips: If getting your legs in lotus is a goal for you, practice doing hip openers like Pigeon and Double Pigeon. You can even practice doing Standing Pigeon at work.

Strike a Yoga Pose: Balancing Lotus

FitSugar — Mon, 22 Oct 2007 04:00:00 -0700

If you're loving stretching out your upper back and neck doing Shoulderstand and Ear Pressure pose, you're going to love doing Balancing Lotus. This pose also works your back and core muscles, and it's fun to practice staying up.

Sanskrit Name: Urdhva Padmasana
English Translation: Upward Lotus Pose
Also Called: Balancing Lotus

Want to know the secret for staying balanced without falling? Then read more

From Ear Pressure Pose, lift your knees back up and work on folding your legs into lotus. If you can do it without using your hands, that's awesome. If not, use your left hand to pull your right foot into your left hip. Then use your right hand to pull your left foot over your right shin and into your right hip.
If lotus isn't happening for you (it requires open hips), don't force it since you can really damage your knees. You can either cross your legs at the shins (just as you would if you were sitting), or bend your knees out wide and bring the soles of your feet together (like Butterfly).
How do you stay balanced? Keep your hips over your shoulders and let the weight of your knees fall into your palms and lock your arms straight. Use your back and core muscles to keep your spine long and strong. It takes some practice, but you'll soon get the hang of it.
Stay here for five or more breaths. Then undo your lotus legs, keep your knees close to your chest and slowly roll down one vertebrae at a time until your spine is all the way on the ground. Pull your knees into the chest and wrap both arms in front of your shins. Give yourself a big hug, releasing the lower back.

That's it. Have fun working on this pose. Be sure to take your time coming out of it, since it's a pretty intense neck stretch.

Strike a Yoga Pose: Ear Pressure

FitSugar — Mon, 15 Oct 2007 04:00:00 -0700

I love how Shoulderstand pose stretches out the back of my neck, and I love to do the Ear Pressure pose to deepen the stretch. It stretches your entire spine brilliantly, and because your knees are pressed against your ears, you drown out all outside sounds and can really bring your awareness inward.

Sanskrit Name: Karnapidasana
English Translation: Ear Pressure Pose
Also Called: Knees to Ears

Want to give it a try? To find out how, read more

From Shoulderstand, slowly bend your knees down towards your forehead.
If that's enough of a stretch for your spine, stay here. If you want to take it further, separate your knees and lower them down towards the ground. Squeeze your ears gently with the insides of your knees and release your hands to the ground, palms facing down.
Stay here for five or more breaths, allowing your knees to relax against your head, and stretching through the entire spine. If you have a hard time taking deep breaths, put some weight into your feet and lift your knees up a little until you are more comfortable.
When you're ready to come out of this pose, lift your knees up, gently unroll your spine, bringing your pelvis down to the ground. Take a moment and hug your knees into your chest. Then slowly roll up to a seated position.

When I first tried this pose, I must admit, I hated it. It felt a little scary to be wrapped up in such a tight little ball with all that weight on my head and chest. So take this pose slowly at first. Work with your level of comfort, and move deeper into the pose as you're ready. Remember that yoga poses are supposed to help you feel calm.