1 – START IN TADASANA (MOUNTAIN POSE)

Spread through the toes aiming to find all four corners of the feet. Activate the legs by drawing the kneecaps up whilst engaging the thighs. Tuck the tailbone under and draw the pubic bone towards the navel, engage the pelvic floor muscles. Inhale; bring the hands to chest centre and rise through the chest allowing the natural lift of the shoulders. Exhale, allow the shoulder girdle to externally rotate completely
relaxing any tensions through the upper-back and shoulders, whilst still keeping the alignment and awareness in the feet, legs and pelvis.

2 – URDHVA HASTASANA (UPWARD SALUTE)

Inhale, raise the hands above the head keeping the arms shoulder width apart (option to keep hands together). Still keep the focus by aiming to really find connection from the Earth by grounding down through all four corners of the feet, engaging the legs and posteriorly tilting the pelvis.

3 – UTTANASANA (STANDING FORWARD BEND)

Exhale, fold forward bringing the palms either side of the feet bringing the abdomen to the tops of the thighs, bend into the knees if less flexible aim to straighten legs if more advanced drawing the forehead to the shins. Engage mula bandha and uddiyana bandha to create more space and depth in the posture.

4 – ADHO MUKHA SVANASANA (DOWNWARD FACING DOG)

Walk, step or jump back into Downward Dog. Take a moment to bring the focus to the alignment. Ke
ep the palms shoulder width apart, feet hip width apart. Connect through the pads of the hands spreading the weight evenly. Externally rotate through the arms by wrapping the triceps under and drawing the biceps towards the sky, creating space in the trapezius and shoulder girdle. Draw the navel in and up towards the sternum engaging ‘uddiyana bandha.’ Spread the sit bones whilst aiming to make the tailbone the apex (highest point) of the asana. Engage both thighs by elevating the kneecaps providing a stretch to the hamstrings whilst allowing the heels to magnetise towards the mat.

5 – VIRABHADRASANA 1 (WARRIOR 1)

Inhale, turn the heel of the left foot towards the arch of the right foot then step the right foot forward inline with the hands. Inhale, rise the hands above the head shoulder width apart (option to keep palms together). Bringing awareness to finding stability through the feet aim to ground through the outer edge of the left foot looking to find the centre of the heel. Spread through the toes of the front foot (right) bringing the knee in line or just behind the alignment of the ankle. Draw the right side of the pelvis back whilst aiming to draw the left side forward. Create length in the lumbar spine by tucking the tailbone under while drawing the pubis towards the stomach. Aim to elevate through the chest centre providing extra space for the lungs.

6 – VIRABHADRASANA 2 (WARRIOR 2)

Reach the right hand forward and the left hand back aligning the length of the arms to the height of the shoulders. Adjust the pelvis so it is square with the side edge of the mat, create length in the lower back by drawing the tailbone under, posteriorly rotating the hips. Square the back foot (left) so it runs parallel to the back edge of the mat.

7 – VIPARITA VIRABHADRASANA (HUMBLE WARRIOR)

Externally rotate the shoulders and interlace the fingers, aim to draw both shoulder blades together towards the centre of the upper-back. Inhale; broaden the chest by widening the collar bones. Exhale; fold forward aiming to lengthen through the entire spinal column. Keep the torso to the inside of the right thigh. Spread through the toes in both feet, keep the left leg active by drawing the energy through the outer edge of the foot.

8 – ANJANEYASANA (LUNGE POSE)

Release the palms, place the hands either side of the right foot. Bring the left knee and shin to the floor (option to flex the foot for practitioners with tender knees), square the hips to the front edge of the mat. Draw the right knee inline with the ankle or option to place it forward for a deeper stretch for the hip flexors. Inhale, bring both hands together in ‘Anjali’ mudra raising them above the head. Through each exhalation allow gravity and the weight of the body to sink down through the hips. Keep the glutes (outer hips) active whilst aiming to elevate through the chest centre with each inhalation.

9 – CHATURANGA DANDASANA (FOUR-LIMBED STAFF POSE)

Step the right foot back, bringing the feet hip-width apart. Engage the full length of the leg drawing the heels back whilst tucking the tailbone. The placement of the hands/wrists should directly align with the shoulders, chest centre lifting forward. Exhale, lower the body keeping the elbows tucked towards the rib cage and the heads of the arms inline with the chest. Aim to keep the shoulders inline with the elbows paying careful attention on this alignment. Falling below will bring unnecessary pressure to the rotator cuff.

10 – URDHVA MUKHA SVANASANA (UPWARD DOG)

Inhale, rise through the chest centre whilst drawing the shoulders down and back. Aim to keep the pelvis and front of the legs away from the mat. Un-tuck the toes extending the ankles.

11 – ADHO MUKHA SVANASANA (DOWNWARD FACING DOG)

Exhale push back into Downward Facing Dog. Take a moment to bring the focus to the alignment. Keep the palms shoulder width apart, feet hip width apart. Connect through the pads of the hands spreading the weight evenly. Externally rotate through the arms by wrapping the triceps under and drawing the biceps towards the sky, creating space in the trapezius and shoulder girdle. Draw the navel in and up towards the sternum engaging uddiyana bandha. Spread the sit bones whilst aiming to make the tailbone the apex (highest point) of the asana. Engage both thighs by elevating the kneecaps providing a stretch to the hamstrings whilst allowing the heels to magnetise towards the mat.

The post KANGA YOGA FLOW first appeared on Yoga Magazine.

1 – FLYER: Come to standing over the base’s head facing away from their body. Start to lean back and you should start to feel the base’s toes ideally near and in-between shoulder blades.

2 – BASE: As the flyer starts to give weight onto your feet, simultaneously bend your knees to straight and start to straighten your arms too. When coming down gently bend your arms and knees to place the flyer’s feet on the floor and push with your feet to help them roll up to standing. Remember to let go of their feet as they stand so they are free to step away.

2 – FLYER: Gently going into a small backbend that is comfortable for you, allow the base to lift your feet by your ankles. Relax by allowing your arms to fall from your sides and allow this therapeutic pose to open your heart.

3 – BASE: From High Flying Whale, change the handgrip from the ankle to the foot, fingers wrapped over the top of the foot so the flyer can pull against your grip.

3 – FLYER: From High Flying Whale, bend your knees to 90-degrees and lift your hips up. The base will reorganise the handgrip on your feet so that you have support for this action. Flex your feet which will increase your control and give you something to pull against as the base wraps their hands around your feet.

4 – BASE: Take one foot out and place it underneath the flyer’s sitting bone.

4 – FLYER: Start to roll up with chin to chest as the base places both feet (one by one) under each of your sitting bones. This requires trust and a spotter (3rd person if you have not done this before).

5 – BASE: As the flyer sits up bring feet closer to you so your legs can be more vertical and place your other foot under their sitting bone, feet parallel. You are now in Throne. Place your other foot under flyer’s bottom.

5 – FLYER: You will need to pour weight on one side/foot and focus on keeping your shape as the base repositions the other foot.

6 – BASE: To move to Straddle Throne you need to place one of your feet under your flyer’s hamstring, their knee is turned out and so that your foot can remain parallel, repeat on the opposite side. To come out, reverse.

6 – FLYER: Wrap your leg in front and hook with the foot. Sit onto that leg as the base places the other foot on the other side. Repeat.

MERMAID POSE

7 – BASE: From Straddle Throne hold onto the outside of the foot of the leg the flyer has released. The flyer will give you tension to enable you to reposition your supporting foot that side by sliding it forward so that there is only contact with your heel.

7 – FLYER: From Straddle Throne, slowly release the foot you’d like behind you in Mermaid pose. The base will hold this foot and whilst you keep your shape they will move their supporting foot forward so that there is only contact with their heel.

YOGA STYLES

HIGH FLYING WHALE FLOW

1 – BASE: Hold onto the flyer’s ankles with fingers on the outside and thumb inside. Bring legs to 90-degrees placing toes as close to being in-between shoulder blades.

1 – FLYER: Come to standing over the base’s head facing away from their body. Start to lean back and you should start to feel the base’s toes ideally near and in-between shoulder blades.

2 – BASE: As the flyer starts to give weight onto your feet, simultaneously bend your knees to straight and start to straighten your arms too. When coming down gently bend your arms and knees to place the flyer’s feet on the floor and push with your feet to help them roll up to standing. Remember to let go of their feet as they stand so they are free to step away.

2 – FLYER: Gently going into a small backbend that is comfortable for you, allow the base to lift your feet by your ankles. Relax by allowing your arms to fall from your sides and allow this therapeutic pose to open your heart.

3 – BASE: From High Flying Whale, change the handgrip from the ankle to the foot, fingers wrapped over the top of the foot so the flyer can pull against your grip.

3 – FLYER: From High Flying Whale, bend your knees to 90-degrees and lift your hips up. The base will reorganise the handgrip on your feet so that you have support for this action. Flex your feet which will increase your control and give you something to pull against as the base wraps their hands around your feet.

4 – BASE: Take one foot out and place it underneath the flyer’s sitting bone.

4 – FLYER: Start to roll up with chin to chest as the base places both feet (one by one) under each of your sitting bones. This requires trust and a spotter (3rd person if you have not done this before).

5 – BASE: As the flyer sits up bring feet closer to you so your legs can be more vertical and place your other foot under their sitting bone, feet parallel. You are now in Throne. Place your other foot under flyer’s bottom.

5 – FLYER: You will need to pour weight on one side/foot and focus on keeping your shape as the base repositions the other foot.

6 – BASE: To move to Straddle Throne you need to place one of your feet under your flyer’s hamstring, their knee is turned out and so that your foot can remain parallel, repeat on the opposite side. To come out, reverse.

6 – FLYER: Wrap your leg in front and hook with the foot. Sit onto that leg as the base places the other foot on the other side. Repeat.

MERMAID POSE

7 – BASE: From Straddle Throne hold onto the outside of the foot of the leg the flyer has released. The flyer will give you tension to enable you to reposition your supporting foot that side by sliding it forward so that there is only contact with your heel.

7 – FLYER: From Straddle Throne, slowly release the foot you’d like behind you in Mermaid pose. The base will hold this foot and whilst you keep your shape they will move their supporting foot forward so that there is only contact with their heel.

8 – BASE: This gives your flyer the rest of your foot to roll their thigh onto as they square their hips and shoulders by turning them approximately 90-degrees in the opposite direction. Once you have moved your foot forward you release the foot from your hand so that the flyer can then roll their thigh onto your foot as described.

8 – FLYER: This gives you the rest of their foot to roll your thigh onto as you square your hips and shoulders in the opposite direction. From here you can bend your rear leg to go into a variation of Mermaid pose. We recommend to bend your rear knee and draw the foot toward your upper body. Reach back with your hand and hold the top of your foot. Pause here if you need to. To go further, slowly slide your rear foot up your inner forearm and into the crook of your rear elbow.

The post HIGH FLYING WHALE FLOW first appeared on Yoga Magazine.

1 –Starting in Balasana (Child’s pose) take 5 deep breaths in and out through your nose, drive your sit bones down towards your heels and walk your fingers to the top of the mat, with your fingers spread wide and your palms pressing down into the mat.

2 – Slowly moving into Anahatasana (Melting Hearts) come onto your knees, place them hip width apart and draw your heart and chest back down towards the mat with your chin resting gently on the mat. Hands to the top of the mat with your fingers spread wide. Take 5 deep breaths.

3 – Drop your hips slowly down towards the mat, lengthen through the legs, press the tops of your feet and toes into the mat and come into Salamba Bhujangasana (Sphinx pose). Take 5 deep breaths.

4 – Then slowly extend the arms to the top edges of the mat and slightly press the hands down into the mat with your belly tucked in and your navel drawn towards the back of your spine. Stretch through the front chest and open your heart as you rest in Seal pose (yin variation of Bhujangasana) Take 5 deep breaths.

5 – Push your body back into Child’s pose this time with your hands facing towards your feet resting down by your side and your knees close together. Forehead rests on the mat for 5 deep breaths.

6 – Engaging your abdominals, navel tucked towards your spine, take a deep inhale and raise yourself onto your knees and lift your hands above your head, reach the fingertips up towards the sky, press your feet into the mat and then create a little backbend by pushing your hips forward and reaching your hands up and beyond your head. Take 5 deep breaths.

7 – Release the body back down onto the mat and land back in Balasana. Repeat the whole sequence between 5-10 times for a full body stretch, lower back, chest, heart opener, hips and spine, whilst accompanied by deep inhaling and exhaling through the nose.

The post HIPS AND HEARTS first appeared on Yoga Magazine.

1 – So, to get things started you will need to get into Anaha-tasana (Heart Chakra Pose), which requires you being on the floor on all fours. Your shoulders should be slightly forward of your wrists and your hips should be slightly forward of your knees. Walk your hands forwards as you bow your stomach and throat towards the floor. Once your arms are fully extended you should fix your gaze straight ahead and hold this pose for five deep breaths.

2 – Next, you will need to release this pose to come back onto all fours, keeping your hands slightly forward from your shoul-ders. You will now enter Ado Mukha Sva-nasana (Downward Facing Dog with Revolved Twist). Straighten your legs as you lift your hips and ensure that your arms are pressed firmly into the floor but that your neck is relaxed. Bring your right hand to meet your left leg and turn your torso to the left, making sure that your left arm stays straight. Hold this pose for five breaths and then swap to the other side.

3 – You must then once again come back onto all fours, ready to enter the plank position. You are about to go into Bhujangasana (Cobra Pose). Go into the plank position and then slowly lower your belly close to the ground. Push your chest forwards and ensure that your arms are straight as you hold this pose for five deep breaths. You can then lift your belly back up and go into Downward Facing Dog.

4 – From Downward Facing Dog you can move into a standing position and then go to the front of your mat ready to go into Utkatasana (Chair Pose). Bend both of your knees slightly as your hips drop down and your torso remains upright. The weight of your body should be resting on your heels. Extend your arms above your head, shoulder-width apart, with your palms open and facing each other. Hold this pose for five deep breaths.

5 – You are now going to go into Parivrtta Utkatasana (Chair Pose Twist). Bring your palms back down to-wards the centre of your chest and breathe out as you bring your left elbow to meet your right thigh. Your palms should now be clasped together and pushing into each other as you open your chest to the right. Hold this position for five breaths and then repeat on the other side.

6 – You can now move into a neutral standing position ready to go into Trikonasana (Triangle Pose). From your standing position take a long step to your right and then rotate your left toes inwards by 15-degrees. Your right toes should then be rotated outwards by 90-degrees. Reach both of your arms down parallel to the floor and then bring your right hand to meet your right ankle. Your head and chest should then move into a slight bend as you twist your torso to-wards the ceiling. Hold for five breaths and then re-peat on the other side.

7 – Release from this pose by going back into a neutral standing position and you will be ready to enter Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose). Lower yourself down to your knees and then bring both of your feet out in front of you. Fold your right leg so that your knee is pushed out to the side and move your legs to create a 100-degree wide angle. You must then lower your left shoulder to meet your left thigh and extend your right arm over your body to reach past your ear. Lean back ever so slightly and twist your body to almost face the ceiling. As your chest lengthens you will drop your head into a backbend. Hold for five deep breaths and then return to the sit-ting position before repeating on the other side. You can then return to the sitting position again ready to enter your final pose.

8 – The final pose in my energising yoga se-quence is Malasana (Squat Pose). Move your body into a squat position with your feet together and your knees apart. Bring your hands together in front of your body in prayer position and rest your elbows on your knees as you feel the flow of energy go through your body and into the ground. Hold this pose for five deep breaths and you are then ready to release the pose and get back to your day!

The post ENERGISING YOGA SEQUENCE first appeared on Yoga Magazine.

Benefits: Opens the hips and stretches the lower back.

(Exhale): Jump your feet shoulder width apart and lower down into a squat like position, sticking your buttocks out and keeping the heart lifted.

(Inhale): Let your buttocks sink downwards but keep a firm foundation through the heels of your feet. Push knees away with your elbows and bring your hands together in Namaste, making a solid line across the arms so the elbows can hold the knees apart. Let your feet turn out.

The state of the Asana (Exhale): Let your buttocks sink down and encourage the hips to open. Make sure the heels still have a firm foundation (a tightness in the calves may stop you from sinking really low but go as far as you can before your heels start to lift from the floor). Hold this asana for 5 breaths. Maintain focus and inhale and exhale as much as possible.

(Inhale) Release from the pose, maintaining the connection with the bandhas and return to standing.(Exhale) Return to Samasthitih (Standing posture).

PADANGUSTHASANA

Benefits: Purifies the anal canal, kidneys and lower abdomen.

(Inhale): Stand up straight, inhaling through the nostrils deeply. Jump your feet, keeping them hip distance apart. Synchronous with the jump, place your thumbs around your hips and, feeling your lower core with your fingers, connect with uddiyana bandha and lean back slightly.

(Exhale): Bend your knees slightly as you fold exhaling (bend your knees as much as you have to so you can pick up your big toe with your first two fingers).

(Inhale): Look up to third eye, drawing your scapulas and shoulders back whilst keeping your back and arms straight.

The state of the Asana (Exhale): Place your head in the region between your knees. Pull up on your toes, working your heart towards the ground but ensuring that you lift your shoulders up towards the sky. Draw your navel in and hold this asana for 5 breaths. Maintain focus and inhale and exhale as much as possible.

(Inhale) Look up to third eye, drawing your scapulas and shoulders back with straight arms and back.

(Exhale) Release your knees and return your hands to your hips.

(inhale) Lift your body into a neutral standing position (ensure you are still holding the connection with uddiyana bandha to protect the back)

(Exhale) Return to samasthitih.

YOGA SEQUENCE

This is a step-by-step guide on how to achieve ‘Bhujapidasana’. This pose requires a fair amount of hip, wrist and back flexibility as well as good hamstring strength. Do this pose often to make flexibility improvements on all of the above.
This pose purifies the food channel (oesophagus) and helps the body become light and the shoulders and waist to become strong. This is the first pose in the primary series where your whole body is being supported entirely by your arms and hands.You may require some blocks in the early stages of practising this pose if you are unable to flatten you hands on the floor behind you.
I have added two stretches for you to perform before you attempt Bhujapidasana. These two asanas will help warm up the back and open your hips.
See ‘Padangusthasana’ and ‘Squat namaste’

YOGA STYLES

BHUJAPIDASANA SEQUENCE

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STRETCHES TO BEGINSQUAT NAMASTE

Benefits: Opens the hips and stretches the lower back.

(Exhale): Jump your feet shoulder width apart and lower down into a squat like position, sticking your buttocks out and keeping the heart lifted.

(Inhale): Let your buttocks sink downwards but keep a firm foundation through the heels of your feet. Push knees away with your elbows and bring your hands together in Namaste, making a solid line across the arms so the elbows can hold the knees apart. Let your feet turn out.

The state of the Asana (Exhale): Let your buttocks sink down and encourage the hips to open. Make sure the heels still have a firm foundation (a tightness in the calves may stop you from sinking really low but go as far as you can before your heels start to lift from the floor). Hold this asana for 5 breaths. Maintain focus and inhale and exhale as much as possible.

(Inhale) Release from the pose, maintaining the connection with the bandhas and return to standing.(Exhale) Return to Samasthitih (Standing posture).

PADANGUSTHASANA

Benefits: Purifies the anal canal, kidneys and lower abdomen.

(Inhale): Stand up straight, inhaling through the nostrils deeply. Jump your feet, keeping them hip distance apart. Synchronous with the jump, place your thumbs around your hips and, feeling your lower core with your fingers, connect with uddiyana bandha and lean back slightly.

(Exhale): Bend your knees slightly as you fold exhaling (bend your knees as much as you have to so you can pick up your big toe with your first two fingers).

(Inhale): Look up to third eye, drawing your scapulas and shoulders back whilst keeping your back and arms straight.

The state of the Asana (Exhale): Place your head in the region between your knees. Pull up on your toes, working your heart towards the ground but ensuring that you lift your shoulders up towards the sky. Draw your navel in and hold this asana for 5 breaths. Maintain focus and inhale and exhale as much as possible.

(Inhale) Look up to third eye, drawing your scapulas and shoulders back with straight arms and back.

(Exhale) Release your knees and return your hands to your hips.

(inhale) Lift your body into a neutral standing position (ensure you are still holding the connection with uddiyana bandha to protect the back)

(Exhale) Return to samasthitih.

YOGA SEQUENCE

BHUJAPIDASANA

This is a step-by-step guide on how to achieve ‘Bhujapidasana’. This pose requires a fair amount of hip, wrist and back flexibility as well as good hamstring strength. Do this pose often to make flexibility improvements on all of the above.
This pose purifies the food channel (oesophagus) and helps the body become light and the shoulders and waist to become strong. This is the first pose in the primary series where your whole body is being supported entirely by your arms and hands.You may require some blocks in the early stages of practising this pose if you are unable to flatten you hands on the floor behind you.
I have added two stretches for you to perform before you attempt Bhujapidasana. These two asanas will help warm up the back and open your hips.
See ‘Padangusthasana’ and ‘Squat namaste’

1 – (Inhale): Jump through to standing from Down Dog. Take your hands through your legs and firmly place your hands down on the ground, transferring some of the weight from your feet to your hands. (If you are using two blocks for your hands, place them roughly shoulder width apart and behind the line of your heels. Let your fingers overhang off the blocks as this eases a bit of pressure off the wrists).

YOGA STYLES

BHUJAPIDASANA SEQUENCE

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STRETCHES TO BEGINSQUAT NAMASTE

Benefits: Opens the hips and stretches the lower back.

(Exhale): Jump your feet shoulder width apart and lower down into a squat like position, sticking your buttocks out and keeping the heart lifted.

(Inhale): Let your buttocks sink downwards but keep a firm foundation through the heels of your feet. Push knees away with your elbows and bring your hands together in Namaste, making a solid line across the arms so the elbows can hold the knees apart. Let your feet turn out.

The state of the Asana (Exhale): Let your buttocks sink down and encourage the hips to open. Make sure the heels still have a firm foundation (a tightness in the calves may stop you from sinking really low but go as far as you can before your heels start to lift from the floor). Hold this asana for 5 breaths. Maintain focus and inhale and exhale as much as possible.

(Inhale) Release from the pose, maintaining the connection with the bandhas and return to standing.(Exhale) Return to Samasthitih (Standing posture).

PADANGUSTHASANA

Benefits: Purifies the anal canal, kidneys and lower abdomen.

(Inhale): Stand up straight, inhaling through the nostrils deeply. Jump your feet, keeping them hip distance apart. Synchronous with the jump, place your thumbs around your hips and, feeling your lower core with your fingers, connect with uddiyana bandha and lean back slightly.

(Exhale): Bend your knees slightly as you fold exhaling (bend your knees as much as you have to so you can pick up your big toe with your first two fingers).

(Inhale): Look up to third eye, drawing your scapulas and shoulders back whilst keeping your back and arms straight.

The state of the Asana (Exhale): Place your head in the region between your knees. Pull up on your toes, working your heart towards the ground but ensuring that you lift your shoulders up towards the sky. Draw your navel in and hold this asana for 5 breaths. Maintain focus and inhale and exhale as much as possible.

(Inhale) Look up to third eye, drawing your scapulas and shoulders back with straight arms and back.

(Exhale) Release your knees and return your hands to your hips.

(inhale) Lift your body into a neutral standing position (ensure you are still holding the connection with uddiyana bandha to protect the back)

(Exhale) Return to samasthitih.

YOGA SEQUENCE

BHUJAPIDASANA

This is a step-by-step guide on how to achieve ‘Bhujapidasana’. This pose requires a fair amount of hip, wrist and back flexibility as well as good hamstring strength. Do this pose often to make flexibility improvements on all of the above.
This pose purifies the food channel (oesophagus) and helps the body become light and the shoulders and waist to become strong. This is the first pose in the primary series where your whole body is being supported entirely by your arms and hands.You may require some blocks in the early stages of practising this pose if you are unable to flatten you hands on the floor behind you.
I have added two stretches for you to perform before you attempt Bhujapidasana. These two asanas will help warm up the back and open your hips.
See ‘Padangusthasana’ and ‘Squat namaste’

1 – (Inhale): Jump through to standing from Down Dog. Take your hands through your legs and firmly place your hands down on the ground, transferring some of the weight from your feet to your hands. (If you are using two blocks for your hands, place them roughly shoulder width apart and behind the line of your heels. Let your fingers overhang off the blocks as this eases a bit of pressure off the wrists).

2 – Still inhaling, sit down onto your triceps pressing your inner thighs firmly into your upper arms. Lift your heart as your bum sinks.

3 – Still inhaling, let your buttocks sink even lower, taking all the weight through your hands lift your feet off the floor. Still inhaling, straighten your arms gaining more of a lift and creating more space, then cross your feet.

4 – (Exhale): Engaging the bandhas, bend your elbows and without letting your feet touch the floor, guide your chin towards the earth and lower as much as your bandhas will allow you to without falling forward. Hold this asana for 5 breaths, looking down your nose.

5 – (Inhale): Uncross your feet, let your bum come down and extend your legs out straight. Point your toes and maintain the lift by firmly pressing through the heels of your hands.

6 – Still inhaling, balance your knees on your arms ready for the jump back into the plank position.

IF YOU CAN PERFORM BHUJAPIDASANA THEN NEXT HAVE A GO

AT ‘TITIBHASANA B’, WHICH IS EVEN MORE ADVANCED.

TITIBHASANA
(Exhale): Jump your feet slightly more that shoulder width apart. Keep your heels grounded, whilst you bend down reaching your arms between your legs and taking your head between your legs. Still squatting slightly, reach your arms back round over your hips, linking your hands together over your lower back.

The state of the Asana (Inhale): Making the connection with Mula bandha and uddiyana bandha, lift your bum up towards sky and take your head right through your legs. Hold this asana for 5 breaths –maintain focus and inhale and exhale as much as possible.

(Inhale) Lift your body into a neutral standing position

(Exhale) Return to Samasthitih.

The post BHUJAPIDASANA SEQUENCE first appeared on Yoga Magazine.

HOW TO PERFORM

FIRST RITE

Stand tall with your arms outstretched to the side, horizontal with the shoulders, spin in a clockwise direction up to 21 times or until you feel slightly unstable or dizzy. Breathe in and out of your stomach whist performing this, taking your breathing deeper as you become unstable to help rebalance.

SECOND RITE

Lie down on your mat; place your hands at down next to your hips. Inhale in, raise you legs straight up keeping your knees as straight as possible. If you have the exibility, extend your legs over your body towards your head. At the same time, raise your neck and head and hold this position for a few moments, exhale out then slowly lower you head and legs to the ground. Repeat ve times leading up to 21 times

THIRD RITE

Kneel on your mat with your hands by your side, palms at to your legs. Lean forward as far as possible from the waist, rest your chin on your chest. Inhale in, lean back as far as possible from the waist tilting your head backwards, move your hands to the back of your thighs for support. Keep your toes upright to the oor in order to balance during the movement. Exhale out bringing your head back up to a neutral position and your arms back to your sides. Repeat ve times leading up to 21 times with practice.

FOURTH RITE

Sit up straight on your mat with your feet stretched out in front of you, backs of the knees touching the mat if possible. Place your hands at on your mat with your ngers closed together. Rest your chin on your chest. Breathe in, raise your body up into a backbend position with your body and thighs parallel to the ground. Let your head fall back slightly. Exhale out and return to your sitting position with your chin back on your chest. Repeat ve times leading up to 21 times with practice.

FIFTH RITE

Get down onto your hands and knees in push-up position, with your hands and legs about shoulder width apart. Breathe in and come up on your toes as far as your can arch your back, straighten your legs as much as your body allows and drop your head back into cobra position. Exhale out, bend at the waist and raise your hips as far as possible into an inverted ‘V’ shape or Downward Dog position. Tuck your chin close to your chest. Begin your next inhalation and repeat the rite ve times leading up to 21 times with practice.

The post THE FIVE TIBETANS first appeared on Yoga Magazine.

1 – FORWARD FOLD WITH OPEN TWIST

Folding forward, place your ngertips on the oor while bending your knees. Place your right ngertips on a slight diagonal away from your right shoulder. Keep your right knee bent and your heels on the ground as you inhale your left arm to the sky while straightening your left leg as much as you can without hyperextending or locking the knee. Take 8 deep breaths and repeat other side.

2 – WIDE LEGGED PYRAMID

Step your left leg forward and right leg back and create what looks like a very wide pyramid. Your back right heel should be o the ground and your feet facing forward with your hips squared straight. Walk your ngers out in front of you as far as you can as you straighten through your legs. Use blocks if you can’t get your legs straight or place your hands on your chins as support if you don’t have any blocks. Keep walking out your ngers as you work to get long in the spine including the neck. Make sure not to crunch your neck but rather with every breath work on creating a long a line as possible. 7 breaths.

3 – TANDING SPLIT VARIATION

From your Pyramid pose ground through your left foot and kick your right leg up to the sky coming into a standing split. Steady your right ngertips on the oor and begin to bend your right leg as though you were trying to touch your right heel to your backside. Reach your left hand behind you and try to grab your right foot. With every breath gently press your foot more towards your groin as you melt your nose towards your left shin. 5 breaths.

4 – RAINBOW WARRIOR

On your nal exhale of your Standing Split, release your right foot as you start to bend your left leg and step your right leg back to a Low Lunge. From there turn your body towards your right, landing sideways and begin to bend your right leg while starting to straighten your left leg. Flex your left foot to the sky as you stretch out the inner thigh. You can take your hands in Anjali (prayer) mudra but if you are nding it hard to balance or your right heel isn’t making it to the oor, take your hands to the ground to steady yourself. Take 5 deep breaths insuring to keep your left foot exed and not locking the left knee.

5 – OPEN LUNGE VARIATION

Return back to a Low Lunge with your left leg bent and drop the right knee to the ground. Walk your left foot out a few inches to the left and turn your left toes slightly outwards pointing in a ten o’clock position. Begin to bend your right leg and reach around back with your left hand and grab your right foot similar to the standing split variation. You can stay high on your right hand or if you need more of a stretch, drop to your right forearm. Breathe 7 deep breaths and with every exhale bring your right foot closer to your backside.

6 – VISHNU’S COUCH

Let go of your right foot and extend your right leg back out behind you. Drop to your right elbow and lay at on your right side supporting your head with your right hand. Take your big left toe in your left hand and stretch your left leg to the sky. Make sure not to roll onto your back but rather try to stay and balance on your side. Breathe and slowly keep bringing your left leg closer to your left ear. 6 breaths.

7- PIGEON POSE

Lifting up from reclining on your side, let go of your big left toe. Swing your left leg around to set up for a Pigeon pose on your left side. With your left knee at your left wrist, bend your left leg and inch your left foot towards your right wrist. Take a moment to shift until you nd a place where you feel a good stretch in your glutes and hip but not so intense that you can’t breathe. Walk your hands out and bring your chest towards the oor. The aim to is to nd a place where you can stay with the pose for a period of time. If you nd it too intense bring your foot a little closer to your groin and come to your elbows. Spend 1-2 minutes in the pose.

8 – BOUND LIZARD POSE

Come up from Pigeon pose, shake out your left leg behind you. Step it back forward into a Lunge and move your left foot to the left side edge of your mat. Bring your forearms down to the inside of your left foot. Similar to Standing Split and Open Lunge variation, begin to once again bend your right leg and bring your foot towards your backside. This time keeping your left arm on the inside of your left leg, reach underneath your left thigh and grab your right foot. Take 5-7 breaths here cultivating a deeper stretch with every breath.

9 – KICKING NINJA POSE

Staying in Bound Lizard, on your next exhale begin to twist the left side of your torso towards the sky. Start to lift your left leg o the ground and see how far you can kick your leg to the sky sideways. It is a tricky balance so you may fall a few times while trying to get your leg straight and up. Keep working your right foot towards your groin and with every breath while trying to reach your left leg a little higher. Once you’ve had a good play breathing into the pose and trying to nd a balance, begin to shift back down to Bound Lizard.

10 – SEATED TWIST

Repeat the whole sequence on your right side starting with Pose 2 – Wide Pyramid, and working your way through to seated twist on the other side. To counter-pose all of the external rotation of the previous poses, we’ll take a seated twist to internally rotate the pelvis back into place. From your Lunge, bring your right knee to the oor just outside your left wrist and sit down. Shift until your sit bones feel evenly grounded. You can hang onto your left knee with your right hand if you nd that gives you enough of a stretch in your upper back or take your right elbow and drop it to the outside of your left knee. Press your left knee and right elbow against one another to create an anchor to twist from. Make sure your right hand is energised and in ‘Abaya Mudra’ (hi- ve palm) which represents arriving in peace and fearlessness

Repeat the whole sequence on your right side starting with Pose 2 – Wide Pyramid, and working your way through to seated twist on the other side.

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HOW TO PERFORM

From standing Tadasana (Mountain pose), inhale to step right foot back and turn it out to about 45 degrees.

Keep both legs firm and straight. Exhale to ground your feet.

Inhale, spread toes and activate your legs (if doing full pose bring hands together at back into reversed prayer with palms together and fingers pointing upwards or hold the elbows).

Square your hips by moving left hip back and right hip forward.

Lift your chest, elongating the spine.

Exhale, rooting down through the legs, hinge from hips over left leg and look at left big tow for your drishti (eye focus).

To release, exhale to step your right foot forward into Uttanasana (Standing Forward Bend). Inhale as you come up to Tadasana.

Repeat on the other side.

BENEFITS

• Calms the brain.
• Stretches the spine, hips, and hamstrings, shoulders and wrists (if in the full pose with arms behind the back).
• Strengthens the legs.
• Stimulates the abdominal organs.
• Improves posture and sense of balance.
• Improves digestion.

PRECAUTIONS AND CONTRADICTIONS

Blood pressure patients, or someone who generally has high blood pressure should consult their doctor before attempting to practise Parsvottanasana.

Stiffness in the neck can make this pose challenging as it can intensify the tension if not corrected.

A very weak lower back hinders going deeper into the pose and should be avoided to prevent injury. When the hamstrings are tight, they shorten and pull the pelvis into a tucked position, which flattens your lumbar curve and can cause low-back tension. To find length in the hamstrings, the pelvis needs to tilt forward so the sitting bones can lift.

Modifications

Putting the hands on blocks just below the shoulders at a height that enables you to hinge at the hips (not the spine) and straighten the legs without strain or putting the hands against a wall. Holding the elbows behind the back instead of reversed prayer position.

The post INTENSE SIDE STRETCH POSE first appeared on Yoga Magazine.

HOW TO PERFORM

From Tabletop pose, lower the forearms to the floor, wrap opposite fingers around the shoulders to check the right distance for the elbows on ground.

Place the left hand behind the line of the right elbow with the left elbow pointing backwards and left hand right underneath left elbow.

Tuck the toes under and lift the hips up towards the ceiling into Dolphin pose (Ardha Pincha Mayurasana).

Spread the fingers wide apart with the middle fingers facing forward and keep drawing the shoulders away from the ears and the left elbow towards the ribcage.

Press the right forearm, fingers and the palms into the floor, and press the hips up and back.

Keep the spine straight and long, reaching up high through the tailbone.

Keep the feet are hips-width apart with the toes facing forward. Press the heels into the floor feeling a stretch in the back of the legs. The legs are straight, or you can have a small bend at the knees to keep the back flat.

Keep the head and neck soft.

Inhale and raise the right leg up behind you with the foot flexed, toes facing towards the ground and reaching back through the heel.

If feeling stable and grounded, bend the knee reaching the heel to the buttocks, point the foot and slowly and carefully reach with the left hand for the right foot keeping the right forearm and grounded.

To release: bring hand and leg back down, bend the knees and lower the hips back to Table pose, or come all the way down to Child’s pose.

BENEFITS

• Opens the shoulders and upper back.
• Lengthens the spine.
• Stretches the hamstrings.
• Builds upper body and shoulder strength.
• Stimulates the nervous system.
• Encourages persistence and breaking through old mindsets.

PRECAUTIONS AND CONTRAINDICATIONS

High blood pressure, glaucoma, recent or chronic arm, back or shoulder injury or inflammation.

MODIFICATIONS

Use a wall to lean the lifted leg against.

Stay in Dolphin pose without changing one hand backwards to build up shoulder and forearm strength (Ardha Pincha Mayurasana).

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