yogapractice:

Chair Pose | Utkatasana

Benefits

• Strengthens the ankles, thighs, calves, and spine
• Stretches shoulders and chest
• Stimulates the abdominal organs, diaphragm, and heart
• Reduces flat feet

Shanti Mudra for Peace. We might see the word “peace” on multiple holiday cards, but how often do we take a moment to really connect to that wish? Practice this moving mudra and make it your wish for peace during the season of light.

• Close your eyes and place your hands on your navel, taking 5 deep breaths.
• Keep your eyes closed, and move your hands to your heart center for 5 breaths.
• Bring the palms together at the third eye (spot between the brows), applying gentle pressure for 5 breaths.
• Take the arms overhead, palms together, and open your eyes as you look up to your hands for 5 breaths.
• Repeat this sequence 3-5 times. Increase the number of breaths, if you like.

(via 12 Days of Yoga Gifts) | getyouryogaon

(via myyogaon)

yogapractice:

Camel Pose | Utrasana

• Slowly go into this pose when body and back are warm
• Tuck in your tail bone, engage core, and lengthen tall - then start to bend backwards.  This will protect your lower back.  Hips must stay in line or behind knees.
• Stretches whole front belly, chest, and quads.
• Increases hip and spine flexibility
• Opens heart and throat chakras

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stralayoga:

Do’s and Dont’s From Strala Folks

Hello wellness warriors!
 
We are back with Do’s and Dont’s from Strala team! Today our masterful alignment fairy Lisa Bodreau is sharing her life outlook and health tips. If you’ve ever seen Lisa you know her advice is worth listening to because it really works! Lisa is glowing with health, her body is strong and lean, and her energy is contagious. By the way, if you are looking to feel better in your body and more confident with your alignment in yoga classes, Lisa will be leading “Improving Flexibility and Range of Motion” Nov 5th at Strala Yoga. It is not to be missed!

Attitude
Stay open to the possibilities.  Take nothing for granted.

Food
Eat your veggies!!  :)

Exercise/movement
Keep moving.  Bring awareness to your movement whether you are practicing yoga or walking down the street.

Yoga
Practice everyday even if all you have time for is a downward dog.  You’ll find that once you’re in downward dog you will want to make time for more.  Don’t be consumeristic in your practice.  Being mindful of where you are and what you need is more beneficial then obsessively collecting poses.

Injuries/Problems
Try to change the pattern that brought the injury or problem so that it doesn’t re-occur.  Don’t stop practicing while injured, just change your focus.

Relationships
Communicate, empathize and be open.  Don’t be afraid to ask for what you need/want.

Stress
Re-pattern your reaction to stress with tools such as yoga, meditation and breath awareness.  Build your toolbox through practice so that it will be there when you need it.

Personal care
Choose beauty rituals, foods and places that are nourishing.

Personal one
Enjoy every sandwich!

Be Well and Aligned!

Nadya

eatpraymove:

EAT.PRAY.MOVE Yoga Pose Series #10

Parivrtta Trikonasana :: Revolved Triangle

Feet grounding and spaced.

One foot forward, one foot back.

Heels pressing.

Toes light.

Legs fully engaged.

Hips squared to front.

Pelvis floor engaged (mula bandha).

Navel pulled in and up (uddiyana bandha).

Torso lengthened, strong, and twisting.

Arms extended and reaching.

Bottom hand pressing and grounding on outside of front foot.

Top fingers reaching skyward.

Top of head reaching out.

Neck lengthening.

Gaze (dristhi) upwards.

B R E A T H E (ujjayi breath).

smile.

(via myyogaon)

yogachick:

One of the funnest things to learn in yoga are inversions. I never thought I’d be able to do some of the things i’m able to do know. When I first started, the biggest part was getting over fear of being upside down. The first time you try, you’re like whoa! Crazy! It feels completely foreign. And kinda scary!

When I first tried out inversions like, headstand, forearm stand and headstand, I tried without wall support. I only had to crash down a couple times to move to a wall for support and security. This is a great way to build confidence, but the fear of falling kept the wall close by. What helps you move away from the wall is to LEARN HOW TO FALL PROPERLY WITH CONFIDENCE.

If you’ve slammed on your back falling out of headstand (me), learning how to fall correctly will give you so much freedom to eventually move away from a wall.

This is a GREAT video that explains how to fall out of headstand, tripod headstand, and handstand. Practice falling just as much as you practice the inversion itself. It will give you much more confidence to pop up in an inversion anytime, anywhere!

http://www.youtube.com/watch?v=BbnZhGeNS4g&feature=youtube_gdata_player

HINT: I started to practice falling by also placing all the pillows I had in a pile on the floor, so If I spazzed, I’d have a little cushion for the fall until I did it right.

HAVE FUN!!!

http://www.youtube.com/watch?v=BbnZhGeNS4g&feature=youtube_gdata_player

(via myyogaon)

joyyoga:

10 Types of Yoga for Every Body

By Kate Hanley, Special to Lifescript
Hatha
“Hatha” is an umbrella term that refers to any practice that teaches physical postures as a means to enlightenment. So nearly every yoga class taught in the U.S. is technically a hatha class. When a class is billed as hatha, it generally is a simple, gentle overview of the fundamental yoga poses – no jumping around or flowing from one pose to the next as in ashtanga or vinyasa.
Vinyasa/Flow
A vinyasa class is like learning the steps to a yoga dance – students move seamlessly from one pose to another in synchrony with the breath. It’s one of the types of yoga that can be physically challenging and will make you sweat. Vinyasa studios often incorporate yogic philosophy, chanting and meditation, making them a good introduction to learn all about yoga.
Bikram/Hot
Bikram yoga classes aren’t for the faint of heart. Held in a heated room (between 95 and 110 degrees), they capitalize on the high temperature to loosen muscles and promote a detoxifying sweat. Whether you’re in Los Angeles or La Grange, Ill., every Bikram yoga class follows a prescribed sequence of the same 26 poses. Hot yoga is similar (it’s also done in a heated room), but doesn’t follow the same sequence.
Iyengar
Iyengar uses many props – blocks, belts, ropes, and lots and lots of folded blankets – to help students find proper alignment in each pose, regardless of physical limitations. The keyword in an Iyengar practice is “precision” – it’s no wonder Martha Stewart loves this style of yoga. Iyengar teachers go through years of rigorous training and can customize the practice to a variety of conditions and injuries. They generally don’t talk about yoga philosophy or spiritual teachings.
Ashtanga/Power
Like Bikram yoga, an ashtanga class follows a set sequence of poses – which one you do depends on how long you’ve been practicing. Unlike Bikram, an ashtanga teacher doesn’t call out the poses: Students move through the sequence at their own pace as the teacher gives physical adjustments. Power yoga is based on ashtanga, but each power yoga class is unique, choreographed by the teacher.
Anusara
Anusara teaches that humans are intrinsically good, and that the practice of yoga can help us uncover our innate state of grace. Anusara is also defined by a sense of community – it’s not uncommon for students to clap when one of them nails a difficult pose. The practice is joyful, playful and physically challenging balanced with careful attention to form.
Kundalini
Kundalini yoga is based on the belief that a current of powerful vital energy (kundalini) resides at the base of everyone’s spine. Its repetitive movements are designed to arouse this normally dormant energy and get it flowing up the spine to boost physical vitality, mental clarity, emotional openness and spiritual awakening. It’s not a traditional physical workout, but doing the movements for a several minutes will build stamina and can result in exhilaration.
Restorative
A restorative class uses blankets, bolsters and blocks to prop students up in yoga poses, so they can experience the benefits without physical effort. Instead of doing a full backbend, for example, students lie on the floor with their spine draped over a bolster. “Restorative poses allow the body to stretch more than just muscles,” says Witold Fitz-Simon, a Brooklyn yoga teacher, founder of yogaartandscience.com and author of The Yoga Practice Journal. “The body’s connective tissue, known as fascia, can begin to lengthen, which can create fundamental postural changes,” he says. Above all, the poses feel great   – as relaxing as a massage and as refreshing as a nap.
AcroYoga
These classes are all give and take. A combination of yoga, acrobatics and Thai yoga massage, AcroYoga pairs students up with a partner – one is the “flyer” and one is the “base.” After a series of warm-ups, the flyer does yoga poses while supported by the base’s body. The flyer experiences greater opening while the base is massaged by the flyer’s body weight. At the end of class, the flyer reciprocates by giving the base a Thai yoga massage.
Jivamukti
Jivamukti is a form of vinyasa yoga developed by Sharon Gannon and David Life in New York City. Jivamukti yogis are devoted to following the moral precepts of yoga – classes often open with a lecture on non-violence, for example, accompanied by a few chords on the harmonium. The physical yoga is vigorous and adventurous – you’ll try poses you never thought you’d be able to do and have a great time doing it.
Which style have you practiced?

yogapractice:

Ujjayi Breathing

Ujjayi (victorious) breathing should be both energizing and relaxing.  Patanjali explains that the breath should be both dirga (long) and suksma (smooth).  Try opening your throat at the base of your neck and feel your breath cooly brush down your trachea.  Imagine sipping your breath in through a straw.  Gently pull your breath in on inhalation and gently push your breath out on exhalation sounding like the sound of ocean waves rolling in and out.  It should feel invigorating and calming.  It’s proven that when under stress we do not breathe correctly.  Our breath is short and we deprive our cells of oxygen, thus giving us headaches among other sometimes more serious ailments.  Oxygenating your cells with deep, intentional breathing is good for your body, mind, and spirit.  Happy breathing, everyone!

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