Category: Yoga

Pose of the Week: Bakasana

Time to get our crow on! Here are my top five tips to get your crow flying higher! You can check out the full tutorial here.

1. Use your fingertips to help control your balance! Grip the mat to ground you in this arm balance.

2. Hug your elbows in! Squeezing the arms in helps stabilize your shoulders and engage the muscles in the sides of your torso. Use a strap to assist with this action. The loop of the strap should be placed just above your elbows, and remember to keep your arms shoulder-width distance apart.

3. Round your upper back! Rounding will help lessen the amount of weight you feel on your arms, and it will help you engage your core.

4. Step on a block! If you have trouble getting your knees high up on your arms, start by standing on a block…your knees will automatically be higher!

5. Don’t look down! Look slightly forward. The slight tilt of your head will prevent you from nose diving into your mat.

June 3, 2015
Pose of the Week: Sirsasana A

Time to get upside down! This week’s TFM Pose of the Week is Sirsasana A or Supported Headstand. Check out the following modifications and feel free to use a wall for support! You may also like to check out my top 5 reasons to get upside down everyday HERE. Have fun and be safe!

Level 1 Modification: Keep your feet on the ground! You don’t need to take your feet off of the ground to experience the benefits of inversions. Start by sitting up on your shins and clasp your hands loosely, remembering to tuck the bottom pinky in! Place your forearms down on to your mat, elbows at shoulder width distance. Place the crown of your head in front of your hands. Root down through your forearms as you tuck your toes under and lift the knees up. Squeeze your elbows in as you draw your shoulders away from your ears. Walk your feet in as you begin to stack your hips over your shoulders. Your forearms should be bearing most of your weight. It should feel like you can almost pick up your head. Stay here and take about 5-10 breaths. Slowly release down into Child’s pose.

Level 2 Modification: Knees hug in! Start by sitting up on your shins and clasp your hands loosely, remembering to tuck the bottom pinky in! Place your forearms down on to your mat, elbows at shoulder width distance. Place the crown of your head in front of your hands. Root down through your forearms as you tuck your toes under and lift the knees up. Squeeze your elbows in as you draw your shoulders away from your ears. Walk your feet in as you begin to stack your hips over your shoulders. Slowly bend one knee into your chest. Press actively into your forearms and engage your abs to tuck the second knee into your chest. Your forearms should be bearing most of your weight. It should feel like you can almost pick up your head. Stay here and take about 5-10 breaths. Slowly release down into Child’s pose.

Level 3 Modification: Time to extend up! Start by sitting up on your shins and clasp your hands loosely, remembering to tuck the bottom pinky in! Place your forearms down on to your mat, elbows at shoulder width distance. Place the crown of your head in front of your hands. Root down through your forearms as you tuck your toes under and lift the knees up. Squeeze your elbows in as you draw your shoulders away from your ears. Walk your feet in as you begin to stack your hips over your shoulders. Slowly bend one knee into your chest. Press actively into your forearms and engage your abs to tuck the second knee into your chest. From here, slowly extend one leg up towards the sky, then the other…or, if you are capable, both legs at one time. Keep your thighs hugging in and feet active! Remember, your forearms should be bearing most of your weight. It should feel like you can almost pick up your head. Stay here and take about 5-10 breaths. Slowly release down into Child’s pose.

Be sure to check out our inversion tutorials in the Yoga pull down tab on our website, and if you are considering a headstand practice, check out: Headstands 101: The Art of Falling.

May 25, 2015
Office Yoga: 5 Stretches to Feel Better at Work

So many of us sit at our desks for hours each day, poring over paperwork and working at computers. We convince ourselves that our bodies aren’t suffering because we roll out our yoga mats and hit the gym each day, but anyone who sits at a computer for four hours straight understands that the body can get very stiff and uncomfortable—even if we live active lives.

Rather than allowing so many hours to pass without moving, we encourage you to get up and move every hour. Walk to the bathroom. Walk to the water cooler. Take the stairs. Stretch your body!

There are plenty of inconspicuous stretches that you can do right at your desk each day without making a scene and attracting attention from your co-workers. Here are five of our favorite stretches to alleviate the aches, pains and stiffness that you might feel after sitting for long periods of time. Read through each description, and then watch a short one-minute video clip about the pose. We originally filmed these office yoga tips for Kohl’s and Gaiam, and now we are excited to be able to share these desk-side stretches here with you.

Hip Stretch
Sit up tall in your seat, and cross your right ankle over your left thigh. Flex the right foot, and begin to lean forward, bringing your chest toward your shin. Maintain length in your spine, and stop moving forward when your spine begins to round. Breathe deeply through this intense, but very effective hip stretch. After five breaths, repeat this exercise on the opposite side to stretch the left hip.
https://www.youtube.com/watch?v=Lj8SWa4FsJk&list=PL_MuJ-JcGEukNcN7nF8F_j_J8WmoM1mTG&index=1

Side Stretch
Place your right hand on the right edge of your seat for support, and extend your left arm up and over your head toward the right side of the room. Reach actively through your fingertips, and take five deep breaths before practicing on the other side of your body.
https://www.youtube.com/watch?v=VF32gVUWYPU&list=PL_MuJ-JcGEukNcN7nF8F_j_J8WmoM1mTG&index=2

Seated Spinal Twist
Inhale deeply, as you place your right hand on the back of the chair and place your left hand on the outside of your right thigh. Exhale as you twist your torso to the right. Press your left hand into your right thigh for leverage while you twist and gaze over your right shoulder. Hold the stretch for a few breaths and repeat on the other side.
https://www.youtube.com/watch?v=9BL6gcjjPcs&list=PL_MuJ-JcGEukNcN7nF8F_j_J8WmoM1mTG&index=3

Full Body Stretch
Place both hands on the back of your chair, and separate your legs a bit wider than hip width distance. Hinge forward from the waist, and allow your head and neck to fall in between your arms as you sink your chest toward the floor. Take five deep breaths before coming out of the pose.
https://www.youtube.com/watch?v=avtbqUc4zAM&list=PL_MuJ-JcGEukNcN7nF8F_j_J8WmoM1mTG&index=4

Forward Fold
Stand with your feet about hip width apart, and fold forward. Grab opposite elbows, or feel free to bring your fingertips to the floor. Relax your head and neck, and allow the weight of your torso to release the tension in your lower back and to stretch the hamstrings. Take five long breaths in this pose, then put a slight bend in your knees and slowly rise to an upright position.
https://www.youtube.com/watch?v=LfJudZIfZxE&list=PL_MuJ-JcGEukNcN7nF8F_j_J8WmoM1mTG&index=5

May 19, 2015
Pose of the Week: Ardha Chandrasana

Time to test your balance with one of my favorite standing postures…Ardha Chandrasana or Half Moon Pose! Feel free to use a block under your hand if you cannot comfortably reach the ground.

Stand at the top of your mat, big toes touching and hands at heart center in prayer. Sweep both arms up towards the sky and then swan dive down into a standing forward fold, Uttanasana. Lift up half way and bring your hands underneath your shoulders. Slowly lift your left leg up so your legs make a 90 degree angle. Flex your left foot so the toes point down towards your mat. Bring your left hand onto your left hip. Take a deep breath in, and on the exhale slowly start to rotate the left toes out to the left side of your mat. Your left hip will begin to stack on top of your right hip, your left shoulder will begin to stack over your right shoulder. Root down through your right foot to find your balance. Extend your left hand up towards the sky. To challenge your balance, gaze to the side or at the top of your hand. Stay here for 5 breaths, then repeat on the other side.

May 15, 2015
A Flow for All Moms

Happy Mother’s Day! In honor of mothers everywhere, we created a short sequence that is accessible to women of all ages and levels of fitness. Each pose can be modified so that it is appropriate for varying levels of strength and flexibility. We encourage you to share your practice with your mother, grandmother, or other special mom in your life. Give the incredible gift of yoga today with this all-levels flow. Start with a few rounds of sun salutations, and then remember to hold each posture for five full breaths (about 30 seconds). Practice the sequence on both sides of your body, and have a beautiful Mother’s Day!

Downward Facing Dog
Although the traditional posture looks like a perfect upside down letter V, your pose may look a bit different. Depending on your level of flexibility, your knees may be bent, and your heels may be lifted from the mat. These modifications are perfectly acceptable, and are welcome, as they offer a safe, full-body stretch.

Revolved Downward Facing Dog
Shift your weight into your right hand, and place your left hand on the outside of your right thigh. If you would like a deeper stretch, slide your hand to your calf or ankle. Twist your torso to the right, and gaze up under your right armpit. Don’t forget to engage your core, as this Downward Dog variation is a balance pose!

3-Legged Downward Facing Dog
From Revolved Downward Facing Dog, untwist your body and return to Downward Facing Dog. Extend your right leg high into the air for 3-legged dog. Flex the foot on your lifted leg, and rotate your right hip so that all five toes point down toward the mat. If this requires you to lower your leg, go ahead and lower it. Your leg does not need to be particularly high to reap the benefits of this pose. Make an effort to keep your shoulders equidistant from the mat and avoid sinking into your left shoulder.

3-Legged Downward Dog Variation
Bend the knee of your lifted leg, drawing the heel of your right foot in toward your body. Open your chest toward the right by stacking your right hip over your left hip. For a deeper stretch, slowly lower your left forearm to the mat.

Lizard Pose
Lower your lifted leg, returning to Downward Facing Dog. Step your right foot to the outside of your right hand. Walk your hands forward a few inches, and then lower your forearms to the ground for Lizard pose. If this hip stretch is too intense, lower your back knee to the mat for a more comfortable variation. Feel free to experiment in this pose by rocking onto the outer edge of your foot and then back down onto the sole. Maintain length in your spine, and remember to breathe!

Side Plank Variations
From Lizard Pose, lift onto your hands, and roll onto the outer edge of your left foot for Side Plank. Choose the variation that challenges you while allowing you to maintain your form. Keep your hips lifted and your core engaged.

Forearm Plank
From Side Plank, roll into plank pose (top of a push up), and then lower onto your forearms for Forearm Plank. This pose will strengthen your shoulders and core muscles. Your body should create a straight line from head to heel, and your shoulders should be stacked above your elbows. Feel free to lower onto your knees to maintain proper form.

Dolphin/Forearmstand
From Forearm Plank, begin to walk your feet in toward your elbows for Dolphin pose. Rise onto the balls of your feet or even your tippy toes to test your strength. Keep your feet together, and challenge yourself to try to stack your hips above your shoulders. Breathe deeply as you hold this intense posture. If inversions are a regular part of your practice, move into a Forearmstand.

May 10, 2015
Pose of the Week: Ustrasana

This week’s TFM Pose of the Week is Ustrasana or Camel Pose. Backbends are a great way to open up the front body and to energize yourself. Take your time getting into this one and remember to breathe!

Level 1 Modification: Start with your shins parallel and toes untucked. Place your hands on your low back with fingers facing down towards your mat. Hug your elbows in. Take a deep breath in, and on the exhale, slowly start to lift your heart up towards the sky as you lean slightly back drawing the shoulder blades together. Keep your hips pushing forward while your thighs remain perpendicular to the ground. If it is comfortable, drop your head back. Try to take five steady breaths. When you are ready to come out, lead with your chest. Your head should be the last thing to rise. Sit back on your heels and take a moment. Repeat this sequence two more times.

Level 2 Modification: Start with your shins parallel and toes tucked under. Place your hands on your low back with fingers facing down towards your mat. Hug your elbows in, and take a deep breath. On the exhale, slowly start to lift your heart up towards the sky as you lean slightly back drawing the shoulder blades together. Slowly bring one hand at a time down to your ankles. Keep pushing your hips forward while your thighs remain perpendicular to the ground. If it is comfortable, drop your head back. Try to take five steady breaths. When you are ready to come out, lead with your chest. Your head should be the last thing to rise. Sit back on your heels and take a moment. Repeat this sequence two more times.

Ustrasana: Start with your shins parallel and toes untucked. Place your hands on your low back with fingers facing down towards your mat. Hug your elbows in. Take a deep breath, and on the exhale, slowly start to lift your heart up towards the sky as you lean slightly back drawing the shoulder blades together. Slowly bring both hands to the tops of your feet. Keep hips pushing forward while thighs remain perpendicular to the ground. Slowly drop your head back. Try to take five steady breaths. When you are ready to come out, lead with your chest. Your head should be the last thing to rise. Sit back on your heels and take a moment. Repeat this sequence two more times.

May 9, 2015
Moms Love Yoga

Yoga is a great form of fitness for anyone — but it’s ideal for moms! In honor of Mother’s Day, we thought we would create a list of all of the reasons why moms should give yoga a try.

Here are 10 reasons why yoga is the perfect workout for YOU!

1. You can do yoga from the comfort of your own home. You can practice yoga anywhere or anytime that works for you—before work, during your lunch break or at night when the kids are asleep.

2. You can tailor your practice to fit your body’s needs. Do it at your own pace. You can adjust each pose for your current level of strength and flexibility. Your practice is your own, and there are plenty of modifications to accommodate injuries.

3. There’s no set amount of time. You can participate a in a full hour-long flow, 30-minutes or even 10-minutes.

4. It will make you feel stronger. Yoga will help you build physical strength and also strength of mind.

5. You have a valid reason to shop! Who doesn’t love stylish exercise clothing? Obviously, you can wear your old t-shirt and shorts to practice, but you will get a great boost of confidence with fresh new clothing that makes you feel confident and beautiful. You know we love our funky patterned leggings. Check out some of our most recent faves from the new Gaiam line at Kohl’s. There’s also some really cool yoga gear out that will inspire you to get on your mat. In fact, there are some beautiful mats, totes and carriers as well as other accessories that will help motivate you to get moving!

6. Yoga is a forced time-out for moms. Yoga will do amazing things for your body, but it’s even more amazing to see what it will do for your mental state of being. When your mind is racing and your to-do list is endless, it’s a good thing to have yoga in your life. You don’t have to know how to quiet the mind and meditate. Yoga is a moving meditation, and you will automatically fall into that meditation. You will notice that your loud thoughts dissipate over the course of your practice, and you are left in a blissful, peaceful state.

7. It will make you feel beautiful. Doing something for yourself, and doing something that makes you feel good, will make you feel beautiful.

8. It’s better with a friend. A yoga partner makes the practice more fun! So, find a friend and get your yoga on! Now you can work out and spend quality time with your bestie. How about scheduling a playdate with another mom friend? Your kids can play in the yard while you roll out your mats and practice outdoors.

9. You can join a yoga community. There’s a tight knit group of yogis who will inspire and motivate you, and you can connect with them through social media, such as Instagram, or find/create your own community by attending local studios or gathering your friends.

10. You can share yoga with your family. Once you begin your practice, your kids — even your husband — will be interested. And, what better way to show your love for your family than by taking care of YOU!

May 7, 2015
Eliminate the Struggle in Tripod Egg Headstand

Have you tried our Tripod Egg Headstand tutorial without much success? Are you stumped as to why you are unable to get into this inversion? If so, this article may shed some light on the topic and help you re-focus your efforts.

There are many elements that play into the perfect headstand— core strength, neck stability, concentration, balance, hand placement, head placement, etc. The list of factors is surprisingly long, but if I had to pick just one factor that determines whether or not a beginner can successfully perform a Tripod Egg Headstand, I would have to say… HAMSTRING FLEXIBILITY!

That’s right— the tightness (or looseness) in the backs of the legs. Does that surprise you? It might. Most people rarely make the connection between hamstrings and headstands, but the connection is real. If you are struggling to climb into a Tripod Egg, your hamstrings may be the issue.

Let me explain.

Take a look at photo A below. No, it’s not really a headstand…I haven’t taken flight just yet, but this posture basically looks like a headstand with my feet still resting on the mat. In fact, if you only look at my arms, head and torso and use your hand to cover my legs in this photo, you’ll probably think that I am balancing in a headstand. The reason why this image resembles a headstand is because my hips are stacked right above my shoulders. Hip stacking is what makes it possible to easily perform a Tripod Egg headstand. How does one stack the hips over the shoulders? By walking the feet toward the elbows— a task that requires hamstring flexibility. Walking the feet toward the elbows may feel effortless to someone with loose hamstrings, but it will feel very difficult to someone with limited hamstring flexibility.

Take a look at photo B where I simulate a case of tight hamstrings. My knees are bent, and as a result, I am unable to stack my hips over my shoulders. If you draw an imaginary vertical line through my hips, you will easily see that my hips are not even close to being aligned over my shoulders. So now we have this important realization: Without hamstring flexibility, hip stacking doesn’t happen.

Assuming I have plenty of flexibility in my hamstrings, I can stack my hips and easily place my right knee onto my right tricep. Take a look at this next photo and compare it to photo A above. Yes, I have to engage my core to lift my knee, but I don’t have to change anything else about my posture. My body is already aligned and ready to go. This posture is possible because of the hip stacking. And in turn, the hip stacking is possible because of the hamstring flexibility. The final motion of lifting the left knee onto the left tricep doesn’t require much additional effort once the hips are stacked and the first knee is in place.

By now, you see the importance of having loose hamstrings, but let’s go through one final illustration. In the photo below, I am simulating a scenario where my hamstrings are tight, and I am attempting to put my knee onto my tricep. With tight hamstrings, I cannot straighten my legs. If I cannot straighten my legs, I cannot stack my hips. Consequently, it’s not even possible to get my knee onto the back of my arm. My knee is actually BELOW the level of my tricep. Even if by some strange miracle, I could crunch my body and round my back in such a way to allow the knee to rest on the tricep, what are the chances of balancing with both knees on both triceps if the hips are not aligned over the shoulders? Slim to none, and slim just left town.

If you are struggling with your Tripod Egg, and you don’t know why, I encourage you to set this inversion goal aside for a little while and focus on gaining more hamstring flexibility. Once you make progress, re-visit the inversion. I bet you’ll notice quite a difference!

If you are looking for suggestions on improving your hamstring flexibility, we can help! Please warm up with a few rounds of Sun Salutations, and practice these hamstring stretches on a daily basis. If you own a yoga strap, give this stretch a try, too. Good luck!

April 30, 2015
Pose of the Week: Upavistha Konasana

Today we are launching our Pose of the Week series, which is designed to help you focus on making small steps towards your yoga and wellness journey. Rather than tackling a full sequence or an hour-long class, just make a commitment to yourself to practice this single pose every day this week. You can make a difference in your health and wellness, one step at a time.

We are starting with Upavistha Konasana or Wide-Legged Seated Forward Fold.

Take a comfortable seat on your mat and spread your legs evenly apart. Root down through your sits bones, lengthen up through your spine and flex your feet. Find a little bit of external rotation in your thighs so that your knee caps and your toes point up towards the sky. Press down through the tops of your thighs and shin bones.

Take a deep breath in.

On the exhale, slowly start to walk the fingers forward and fold. Fold as deeply as you can without rounding through your spine. You should feel sensation and stretch through the backs of both legs, but never pain. Relax into the stretch and move deeper as the intensity of the stretch lessens. Stay here for about one minute, then slowly release and shake out your legs.

April 28, 2015
Flying Lizard: A Step-By-Step Tutorial

Have I mentioned lately how much I love arm balancing? Arm balances are what first attracted me to the practice of yoga. Until a few years ago, I thought yoga was just a collection of standing and seated poses. I had never seen anything quite like fallen angel or crow pose before, and when I saw these incredible postures, I was intrigued. I wasn’t quite ready for the challenge of inverting because I was so frightened of breaking my neck, but I was ready and willing to test my strength and balance while staying close to the ground in an arm balance.

If you are dabbling in the world of arm balances, or if you are considering getting started, let me introduce you to a pose called Flying Lizard.

You may be looking at the full expression of the pose in step 5 and thinking to yourself, “No way. Not happening.” Guess what? That’s okay! The reason why I want to introduce you to this particular arm balance is because EVERY step along the way is beneficial—even if you never fly your lizard.

Step 1 on its own is a hip opener that is worth practicing. Step 2 intensifies the stretch. Step 3 provides the stability of 3 points of contact with the floor while adding an element of difficulty (lifting the front foot from the ground). Step 4 gives you the practice of arm balancing, and step 5 offers the challenge of flying the back leg high into the air.

Give this entire tutorial a try, or feel free to just practice the steps that feel comfortable to you at your current level of fitness/flexibility. If you would like some additional hip stretches, click HERE.

Step 1
Come onto your hands and knees for Tabletop position. Your shoulders will stack directly above your wrists, and your hips will stack above your knees. Step your right foot to the outside of your right hand. Lift onto the ball of your right foot, and make an effort to wiggle your right shoulder underneath your right knee.

Step 2
Lift your back knee from the ground.

Step 3
Engage your core, shift weight into your hands, and lift your right foot from the ground, drawing it into your body.

Steps 4 & 5
Gaze forward, not straight down. Continue to shift weight forward into your hands as you lift your back foot from the ground. As you gain strength and find your balance, practice extending your back foot toward the sky. Remember to energize the lifted leg by engaging all of your muscles and even your feet!

April 27, 2015