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Considered a deep rinse into the internal organs, twists help to bring fresh flow of blood and oxygen and fluids in the internal body. Twists do many things for our internal bodies including encouraging digestion and good functioning of the organs, and todays pose Alexander twist to a support is new exception.
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Supported bridge pose encourages some gentle energy into the legs and a nice stretch into the quadriceps muscles. It helps to lengthen the entire front of the body and on an emotional level it can help boost the spirit, provide energy and stave off any sad feelings or depression.
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Supported child's pose, a posture that is a forward folding pose, helps to create calm and ease in the body and mind. This posture aims at helping to alleviate stress and anxiety in the body and mind that we may feel from time to time. A hip openers, it also helps to open the ankles and feet, as well as lengthen and stretch the entire back body including the head and neck.
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This pose is a heart opener and helps to open the shoulder and chest. It is a wonderful way to boost the heart and is thought to assist in alleviating depression or sadness that we may feel from time to time. It’s also thought to bring energy and calm to the body and can be held for many minutes. Additionally it helps to open the hips and groins.
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Amongst other things, peaceful warrior is a heart opener where we find an open heart both physically and emotionally.
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Think of your body as a tree - your leg is the trunk and the upper body is the branches free to move with the wind because we know that the trunk will remain steady and strong and deeply rooted into the ground.
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This pose incorporates an element of balance, as well as strength and is also seen as a full body stretch posture. The nature of the pose is often thought to be energyzing and also rejuvenating to the nervous system.
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Sometimes referred as the half chair pose or “funky chair pose,” this posture is also wonderful for providing a hip opener as well. Sometimes it feels like the hip opener is incidental because so much of our focus tends to turn to the balancing portion as we literally bring attention to staying upright and steady.
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When we worked with pose supta bhadda konasana, we saw a nice gentle posture that addressed the groins, and today, we will also work with a posture that helps to bring a nice stretch to this area, albeit a bit deeper.
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Today’s posture, figure 4 lying down pose also works into these areas but is typically seen as a bit of a lighter variation as compared to pigeon pose. If you have very tight hips and struggled with pigeon, don’t worry you are not alone.
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Balance in yoga is a practice that goes well beyond the physical body. Yes, the pose is done physically, but if the mind wanders the balance is very hard to maintain. Staying present with your mind, body and breath are crucial to help stay steady in a balance pose.
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There are many reasons why we tend to have tight hips, one of them being that we spend way too much time in chairs. When we sit in such a way, the hips end up being compressed and tightening up. This sitting behaviour is also hard on the posts muscles which trend to be tight in many of us.
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Today we are going to work into a posture that will really help to open up the shoulders, although I must confess, this posture does not have a formal name per se…
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A deep twisting pose, revolved triangle strengthens and stretches the legs, opens the chest to improve breathing, relieves mild back pain, and improves your sense of balance. This pose especially opens the hamstrings and hips and as a result, it is often helpful to have a yoga prop available in order to help be in this pose, such as a yoga block.
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Sometimes if you have tight hips and groins, uppavista konasana can be more difficult so I will give you some options to create more ease in the posture if this applies to you. One of the wonderful things in this pose is the delicious stretch to the spine so it’s important to be able to adjust the positioning of the hips so this stretch can happen.
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Today I discuss the different variations of Bridge Pose, a heart-opening yoga posture. I'll explain proper alignment and breathing techniques for the unsupported version and demonstrates the supported variation using a prop underneath the sacrum. Both variations offer benefits, including opening the chest area and stretching the shoulders, legs, back, and neck.
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Utthita Parsvakonasana is our pose of the day, in english we refer to it as extended side angle. When I first did this pose I was very challenged by it. Similar in some ways to warrior 2 as it strengthens and works strongly into the legs, knees, and ankles, it also provides a deep stretch into the legs. Often just referred to as parsvakonasana, It also works the upper body strengthening the arms and opening the shoulders. This pose also provides some opening into the heart or backhanding shape, and also helps to open up the sides of the body from ankles to wrists.
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Sitting on the floor takes us back to our roots - there was a time when we didn’t even think twice about doing so and the body could do this easily. Habits through the years creates differences in the body that can make this kind of sitting not as easy as we age. So for today’s posture, I want us to sit on the floor but also to find ease. We are going to do both variations - c crossed legs and also legs extended. We have covered these two poses previously - sukasana (episode 28) and dandasana (episode 31) but today we are going to do each of these poses a bit differently - with our backs resting into a wall.
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The quadriceps are a group of muscles present on the front of the thigh. They consist of four distinct muscles: the rectus femoris, the vastus lateralis, the vastus intermedius, and the vastus medialis. To me, the important thing to remember is that these muscles tend to be tight…very tight in many of us. These muscles work a lot and because of this, they need to be stretched.
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Although in the warrior family, it does have some differences from warrior 1 and 2, particularly in the positioning of the feet and legs, but we will get to that in a bit. Before I do, I want to discuss some of the benefits this pose has to offer. Active warrior brings both strength and energy to the body and mind; the legs are strengthened and also stretched. There is a beautiful stretch into the hamstrings and also the hips are strengthened and stretched in active warrior. The pose does challenge our balance as well and can strengthen the muscles of the core. Turning to the upper body, the arms are active and strong which brings strength and length to the upper body as well.
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