Advanced Poses

Even though you may be a little ways away from trying these poses, my blog would not be complete without some advanced skills to work on! Once these poses are mastered, the rewards for your body are endless! I always try to fit a little yoga in every day so my body can continue to open up. Remember, 15-20 mins a day can make a huge difference in your body, your outlook on life and your overall health. 


Wide Angled Seated Forward Bend

• Extend legs out to sides with feet flexed
• Bend at the hips, reaching arms out to grab the feet
• Don't forget to breathe!

Big-Toe Hold, Side

• Wrap forefinger and middle finger of right hand around the big toe
• Rest your left hand on your hip
• Lengthen back and straighten left leg
• If back and left leg are straight, extend right leg out to the side

Crow Pose

• Bend at the waist and place your hands on the floor
• Walk your feet up to your hands
• Bend knees and place them in your armpits
• Bring feet together and come into a squat
• Lean shoulders beyond your wrists
• Lift one foot off the floor and then the other
• Continue to lift both as you rest your weight on your hands

Headstand

• Walk your feet in so your hips are over your shoulders
• Bring one heel to your hip and then the other
• Slowly lift and straighten the legs
• Lower yourself the same way

Bow Pose

• Lying on your belly, bend the knees and grab the outside of the feet
• Press your feet into your hands and lift your chest and knees up
• Keep the neck long
• This is a pose where its very easy to forget to breathe, don't stop breathing!

Split or Monkey Pose

• Lift torso and extend right leg forward
• Extend left leg behind you
• Keep hips square by pulling the right hip back and the left hip forward
• Reach arms overhead

Dancer 

• Grab the inside of your right shin or ankle with right hand
• Raise right leg as high as you can behind you
• Reach left arm up to balance

Remember to always consult your doctor before starting any new exercise regimen. Wait until your completely comfortable before trying these poses. There are many variations you can do if you are not flexible enough yet. Just ask me if you'd like to know what they are!


All descriptions are from personal experience


All photos are from :
Photos. yogajournal.com June 22, 2012. <http://www.yogajournal.com>

Intermediate Yoga Poses

I will now guide you through a set of poses that are a little more tricky, but when mastered they are very rewarding towards the body! I have selected a few of my favourites and some signature poses that are staples in yoga routines.

Pigeon Pose

• Move your right foot in front of you to the left side of the mat
• The right shin should be as parallel as possible to the front of the mat
• Left leg extends out behind you
• Walk your hands forward over right leg
• If you can, rest forehead on the floor

Plank Pose

• Come to hands and knees
• Tuck toes under and straighten legs so body is in a horizontal line
• Elbows straight but not locked
• Shoulder blades together and hands under shoulders

Plow Pose

• Lie on your back and extend legs up 
• Press your arms down to your sides and slowly bring your spine off the floor
• Reach legs behind you until your toes find the floor
• If your feet don't touch the floor at first just go as far as you can go and stretch further into the breath

Shoulder Stand

• Press hands against the middle of your back
• When steady, reach your legs up into vertical
• To come out of this pose, move back into plow and slowly lower yourself to the ground, one vertebra at a time

Bridge Pose

• Lie down on back with knees bent and feet flat on the floor
• Place your hands on the floor next to your hips and lift hips
• Press arms in to the floor and grab your ankles with your hands

Squat or Garland Pose

• Lower body as much as you can while bending your knees and pushing the hips back
• Point toes out and separate feet as far as you need to in order to get your heels on the ground
• I like to stretch my arms out in front letting the head hang down and really getting a deep stretch in the back

These are just a few of the intermediate poses you can do. There are many variations to the poses I posted as well where you can incorporate twists and deeper extensions to further your practice. Feel free to ask me any questions!

All descriptions are from my personal practice and experience

All photos:

Photos. yogajournal.com June 22, 2012. <http://www.yogajournal.com>

Glowing Green Smoothie

Today I am going to post a recipe that I think blends well with yoga practice, because it cleanses the body and gives you a lot of energy. This is a really easy way to get more greens into your diet, and by blending it with the fruits, it tastes great too! For best results, drink this every morning and feel the immediate results. Start out with drinking 16 ounces and work your way up to 24 ounces. Mix and match your greens any way you'd like!

Ingredients (64 ounces / 2-4 servings)

• 1 ½- 2 cups very cold, filtered water
• 6 cups spinach, chopped
• 5 cups organic romaine lettuce, chopped
• 2 stalks of organic celery
• 1 organic apple, cored and chopped
• 1 organic pear, cored and chopped
• 1 organic banana
• 1–2 Tbs. fresh organic lemon juice

Optional Ingredients

• Ice cubes (the extra coldness can help newbies with the taste)
• 1/2 cup of organic cilantro
• 1/2 cup of organic parsley

Directions

Add water, spinach and chopped romaine to the blender. Starting the blender on a low speed; mix until smooth.
Gradually move to higher speeds and add the herbs, celery, pear, and apple. Add the banana and lemon juice last.

*For 1 serving, cut out one of the fruits and the celery.

Recipe and picture from:

Snyder, Kimberly. (2011). The beauty detox solution. Don Mills, ON: Harlequin Enterprises, Ltd. 

Beginner Poses

Here are a few staple moves in many yoga routines and some of my other favourites!

Mountain Pose

• Simple starting standing pose
• Spread toes and ground the feet
• Firm up the thighs and push shoulder blades back
• Tailbone pushed down, lengthening the spine

        

Standing forward bend

• Feet parallel, hip width apart
• Bend your knees as much as necessary to get your torso to rest on your legs
• Hands hang down

   

Down Dog

• Come to all fours and spread fingers
• Wrist under shoulders and knees under hips
• Hips go up and back and extend legs
• Press shoulders back and press palms into the floor in front of feet
• Press heels toward the floor
• Relax :)

  

Low Lunge

• Great pose to flow into after downward dog
• Step out with your right foot and fingertips to the floor
• Bend knees slightly and step back with the left leg into a long, low lunge
• Relax shoulders and collarbones and enjoy this amazing hip stretch!

  

Warrior 1

• Bend your right knee until your this is parallel to the floor
• Extend arms up by the ears
• Press your back leg out straight
• Make sure the arch of your left foot is aligned with your right heel

  

Triangle Pose

• This is another one of my best loved poses really stretching out your rib cage
• Come in a low lunge pointing the left foot forward and right foot out to the side 
• Place your left arm on either your shin or behind your left leg on the floor
• Open torso to the right 
• Look up at right hand

 

Seated forward bend

• Extend legs out in front of you
• Reach arms up and then lengthen your torso down over your legs
• Grab feet with your hands
• If your back and hamstrings are too tight, bend your knees so you can rest them on your thighs. Eventually you'll be able to straighten out!

  

Child's Pose

• Kneel and sit back on heels
• Extend torso over legs and rest your forehead on the floor
• Relax :)

Always consult with a doctor before beginning any exercise program. If you have any questions about the poses you can ask me. Always listen to your body, breathe and have fun!

All descriptions come from my personal yoga experiences.


All pictures are from:


Photos. yogajournal.com June 13, 2012. <http://www.yogajournal.com>

Starting Your Yoga Journey

If you're new to yoga there's a few things you need to know before beginning your practice, like going into any new exercise regimen. Here's some tips I have come up with to help you ease into your first yoga session!


1. Be patient. I think this is the most important because yoga is all about feeling your body and what is right for you. By being patient with your body you can avoid pushing it too hard and injuring yourself.


2. Always listen to what your body is telling you. If there is a move you cannot fully get into yet, don't rush it. You'll eventually get yourself to the point where you can master those moves and it will feel more rewarding.


3. It is best to practice on an empty stomach but make sure to have a snack a little before, so you are not starving during the class.


4. Wear loose fitting clothing and practice in bare feet. The clothing will help with deeper movement and having bare feet really helps you connect your body with the earth.


5. If you ever feel pain or discomfort, take a break.


6. Yoga is great at any time but my favourite time is first thing in the morning, when the body really needs that good stretch and energy for the day!


7. The session does not have to be too lengthy! Even 15-20 minutes of yoga delivers excellent results.


8. You will need a non-slip mat and a block is a great tool for beginners to use to protect certain parts of the body (back and knees).


9. Breathe! Always remember to breathe through your nose and never hold your breath.


10. Come with an open mind and a positive attitude. Attitude is everything.

"Intermediate pose." Photo. healthyoga.com 13 Nov. 2011. 28 May 2012. <http://www.Healthyoga.com>