Tag: stretch

Working for the Dream: Hanumanasana

Even though you know that yoga is never about reaching a final destination, it’s natural to have goals for your practice. The trick is to be able to set yoga goals without becoming attached to an expectation for any particular outcome. Go ahead and practice those inversions, but don’t get caught up in negative self-talk if you don’t achieve those goals according to some pre-set schedule. Go ahead and practice each day with the goal of increasing your flexibility, but don’t get frustrated by the length of time that it’s all taking to see any progress. Set your intentions, but never forget to enjoy the journey!

Monkey Pose (Hanumanasa), where the legs are split from forward to back, is a challenging posture that falls into the category of “Dream Poses” for many yoga practitioners. Not only does this pose require flexibility in the hamstrings (front leg), but it also requires flexibility in the hip flexors (back leg). Whether or not you ever find yourself in the full expression of Hanumanasana, you can still enjoy the journey with these very effective, preparatory poses. Before beginning this sequence, be sure to warm up your body with multiple rounds of sun salutations.

Head-to-Knee Seated Forward Bend

Take a seat on your mat with your legs extended straight in front of you. Bend your left knee and bring the sole of your left foot to the inside of your right thigh. Sit up tall, and flex your right foot to engage the hamstrings. Rotate your torso slightly to the right to align your belly button with the center of your right thigh. If your hamstrings are quite tight, sitting up tall might be enough of a stretch for you. Stay here and take deep breaths. For a deeper stretch, fold over your extended right leg, being mindful to find extension in the spine and avoid rounding the upper back. Hold this pose for 5-10 breaths before releasing the stretch.

Seated Forward Bend

A seated forward fold is an intense stretch that simultaneously stretches the hamstrings on both legs. Sit on your mat with your legs extended straight in front of you. Flex both feet to energize the legs and to engage the hamstrings. Sweep your arms up over your head, find length in the spine, and hinge forward from the hips as you reach for your feet. Rather than focusing on bringing the forehead to the shins, focus on pulling your chest forward to lengthen the spine. Beginners can use a strap around the soles of the feet and hold the strap with both hands. Hold this pose for 5-10 breaths.

Low Lunge

Low lunge is a great front-body stretch that targets the hip flexors. Begin in Downward Facing Dog and step your right foot in between your hands. Lower your back knee to the ground, and untuck the toes. Bring both hands to the top of your right thigh, and begin to bend deeply into the front leg. Be sure to keep the torso upright to get the most effective stretch in the hip flexors. Feel free to keep your hands on your front thigh for support, or extend your arms and lift your chest toward the sky for a backbend. Take 5 deep breaths before releasing the stretch.

Twisted Monkey

From Downward Facing Dog, step the right foot to the outside of the right hand, lower the back knee to the ground, and lift the back foot up so that the toes point up toward the sky. Sweep your right arm back, and grab the outside edge of the lifted foot. Begin to pull the foot in toward the body to stretch the quadriceps. If you are unable to reach your foot with your hand, feel free to use a strap around your foot to make the stretch accessible. Next, begin to roll onto the outside edge of the front foot and allow the right knee to fall to the side for a hip stretch. Hold this pose for 5 full breaths before slowly releasing your back foot and rolling back down onto the sole of your front foot.

Pigeon (upright)

Pigeon pose is an effective hip opener that not only stretches the outer hip of the front leg, but it also stretches the hip flexors with the extension of the back leg. To come into the pose, begin on hands and knees in Tabletop position. Bring your right knee onto the mat behind your right wrist. Tuck the toes on your left foot, and begin to extend the left leg straight back. Sink the pelvis toward the floor. If you find that you are rolling to the right, place a block under right hip. Rather than folding forward over your bent leg, walk your fingertips back and practice sitting upright to effectively stretch the hip flexors. Hold this pose for 10 breaths before moving on to the next pose.

Half Split

From Downward Facing Dog, step your right foot in between your hands. Lower your back knee to the ground, and rise onto your fingertips. Draw both hips back in space while straightening the right leg, until the left hip is aligned directly over the left knee. Flex the right foot to energize throughout the length of the extended leg. Begin to walk the fingertips forward. Fold over the straightened leg, while maintaining length in the spine. Focus on pulling the chest forward, rather than bringing your forehead to your shin. Hold this pose for 5-10 deep breaths before moving on.

Split with blocks

Begin in a half split, and slowly extend your back leg by pressing into the floor with your hands while scooting back on your knee a few inches at a time. Use a block (or two) under the hip of the front leg to support the body. The extra height from the block effectively lifts the floor by several inches and allows you to practice the full expression of the pose at any stage of flexibility. Sit up tall to get the most effective stretch in the hip flexors, and keep the toes of your back foot tucked to help keep both hips equidistant to the top of the mat. Breathe deeply, and hold this posture for 5-10 breaths. If your body feels ready, and you happen to be using two blocks under your front hip, try removing one of the blocks and holding the posture for another 5-10 breaths.

Split (full expression of the pose)

If and when your body is ready, you will find that the full expression of Monkey Pose is a natural extension of practicing with the support of blocks. Remove the block from under the right hip. Keep your legs active by hugging the inner thighs in toward each other and flexing your right foot so that the toes point upward. You have the option of keeping the toes of your back foot tucked to help keep your hips aligned properly. Leave your fingertips on the floor for support or for a deeper variation, bring your palms together in front of your heart or extend your arms toward the sky. Hold this pose for 5 full breaths before releasing the stretch and repeating the entire sequence on the opposite side of your body.

March 17, 2016
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
5 Pre-Flight Yoga Stretches

Right now, I’m writing to you from a fully-packed flight back to the New York area from Colorado. (Laura and I were in Boulder for the better part of the week, working on some new projects with Gaiam.) Let me just say that I am relieved to finally be in the air and flying. Although we arrived at the airport early, we found ourselves sitting at the gate with an hour delay—And it was one of those annoying delays that was supposedly only ten minutes long. We reasoned that ten minutes wasn’t long enough to shop or eat, so we found ourselves sitting and waiting for the boarding announcement, which of course, didn’t happen in ten minutes. We hadn’t even boarded the plane, and our bodies felt stiff from sitting. Laura and I looked at each other and decided it was time for a little airport yoga.

Next time you find yourself sitting at the terminal with a few minutes to spare, try these five poses, which will loosen up your body before you board the plane. Don’t worry—there’s no reason to be embarrassed. You won’t make a scene doing these stretches. You can do them all at your seat. Happy flying.

Chest and Shoulder Stretch
Sit up tall, engaging your core by pulling your navel toward your spine. Sweep your arms behind your back, and interlace all ten fingers, squeezing your palms together. Roll your shoulders down and away from your ears, and lift your chest toward the sky. Inhale deeply, then exhale as you hinge forward from the waist, allowing your clasped hands to fall forward. Continue to breathe deeply.

Seated Spinal Twist
Inhale deeply, as you cross your right leg over your left, and place your left hand on the outside of your right thigh. Place your right hand on the back of the chair, and 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.

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.

Forward Fold
Stand with your feet about hip width apart, and fold forward. Grab opposite elbows, or hold the outsides of your calves as shown here. 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 as you slowly rise to an upright position.

Wide Squat
Separate the feet a bit wider than hip width apart. Angle your toes about 45 degrees out to either side. Bring your upper arms to the inside of your thighs, and press your palms together in front of your heart. Lengthen the spine, sit up tall, and use your triceps to press your inner thighs back in space. Breathe deeply, and enjoy the stretch.

December 19, 2014
Yoga Straps: Hamstring Help

Yoga straps can be used for a variety of exercises and stretches. Whether you are a beginner or an experienced yoga practitioner, a strap can enhance your practice by helping you maintain proper alignment and form as you work different muscle groups.

In this article, I will show you how to effectively stretch your hamstrings while using your strap. The beauty of this particular stretch is that, unlike most hamstring stretches, it will not put strain on your lower back. According to the American Association of Neurological Surgeons, an estimated 75 to 85 percent of Americans will experience back pain during their lifetime. Even if you have no history of back pain, there’s no time like the present to be mindful of safe stretches that will protect your body.

When my doctor suspected that I had a herniated disc in my lower back, I was told that I could continue stretching and doing my yoga, but I could not bend over, as that would cause further strain. Couldn’t bend over?!! How would I possibly stretch my hamstrings, I wondered. If you think about most hamstring stretches in yoga, you’ll quickly realize that they require bending over. Whether you are in Prasarita Padottanasana (Wide-Legged Standing Forward Bend) or Janu Sirsasana (Head-to-Knee Forward Bend) or Uttanasana (Standing Forward Bend), you are bent over.

Fortunately, I learned this very effective way of stretching the hamstrings while lying flat on my back. No bending required! Enjoy this amazing stretch, whether you are rehabilitating or in perfect health. It feels amazing.

Step 1
Create a small loop in your yoga strap that will fit over your foot. If you need a reminder on how to create a loop, please refer to THIS TUTORIAL. Lie on your back with your knees bent and the soles of your feet on the ground. Slip the loop over your foot.

Step 2
Slowly extend the leg that is looped with the strap. If you would like a deeper hamstring stretch, begin to pull the strap toward your chest.

Step 3
Slowly extend your other leg to lie flat on the ground. If you feel any strain in your lower back, re-bend the leg, as shown in step 2. Continue to keep tension in your strap, pulling your raised leg toward your chest as much as your flexibility allows.

Steps 4 and 5
Slowly begin to lower your raised leg toward the side, maintaining tension in the strap until your leg reaches the ground.

Hold this stretch for five deep breaths and repeat on the other leg.

August 6, 2014
4 Poses for Stress Relief

We all have days, weeks or even longer stretches of time when the stress of life is overwhelming and suffocating. The shoulders and neck muscles tighten, the jaw clenches, and the back may even round with grief. Stress causes a wound-up emotional state, and our insides feel twisted and tight. In these difficult periods, be kind to yourself, and try to find even a few minutes to unwind and decompress. Counteract the tightening, gripping power of stress with a few expansive, heart-opening, shoulder-stretching poses. Trust me, you will feel much better.

Here are four of my favorite stretches for stress relief. Breathe and sink into each of these postures for a minimum of five breaths, and be sure to practice the relevant poses on both sides of the body.

Puppy Pose
Start out on hands and knees (tabletop position). Make sure your shoulders are stacked directly over your wrists, and your hips are stacked over your knees. Keep your hips stacked over your knees, and begin to walk your hands forward, sinking your chest toward the floor. Depending on your flexibility, you may rest your forehead, chin or chest on the mat.

Twisted Monkey Pose
From downward facing dog, step your right foot forward between your hands. Lower your back knee, and untuck the toes on your back foot. Lift your back foot from the mat. Sweep your right arm back (palm facing up), and grab the pinky-side edge of your left foot. Begin to kick your back foot into your hand. Puff your chest, and roll your shoulders down. Roll onto the outer edge of your right foot, and allow your right knee to fall away from the body. Enjoy this full-body stretch for 30-60 seconds before repeating on the opposite side.

Prasarita Padottanasana
Step your feet about a leg’s distance apart, and position your feet so that they are parallel to one another. Interlace all ten fingers behind your back, and squeeze your palms together. Roll your shoulders down and away from your ears, and engage your thighs by pulling your quadriceps up and into the body. Inhale deeply, and exhale as you hinge forward from the waist, allowing your clasped hands to fall forward. If possible, allow the crown of your head to rest on the mat.

Supine Pigeon Pose
Lie on your back with your knees bent and your feet flat on the mat. Cross your right ankle over your left thigh, so that you create a triangle of space between your two legs. Bring your legs toward your chest, and then hook your arms through the triangle of space and cradle your right shin. Pull your shin toward your body as you extend your left leg to hover a few inches above the ground. Hold this hip-opening stretch for 30-60 seconds, and repeat on the other side.

Will these four stretches solve your problems and remove the stress from your life? Of course not. Stress is often caused by circumstances that are beyond our control. The goal here is to focus on what we CAN control—our breath, our body, and our response to difficult situations. Good luck in all that you are facing. You are stronger and more resilient than you think!

July 22, 2014
Transition into Wild Thing

One of my favorite backbending poses in yoga is Wild Thing, or Camatkarasana. The reason why I love it so much is that in order to get into the pose, you transition through a couple of my favorite stretches: downward facing dog and three-legged dog with an open hip. Not only do you reap the benefits of stretching out the entire front body with the backbend, but you also get a great hamstring stretch and hip-opener on your way into wild thing.

Step 1
Begin in downward facing dog. If you are unsure about the placement of your hands and feet for downward facing dog, start out in plank pose (top of a push-up). Make sure that your hands are directly stacked under your shoulders, and your feet are about hip width apart. The term “hip-width” refers to the distance between your two hip bones, and NOT the distance between the outer edges of your hips. From plank pose, lift your hips back and up into the air so that your body looks like an upside down V. Take 3 to 5 deep breaths in this pose, enjoying the stretch in your hamstrings, chest and shoulders.

Step 2
Raise your right leg high into the air, stack your right hip over your left hip, and bend your right knee. Be mindful to keep an even amount of weight in both hands, and do not allow your weight to collapse into your left shoulder. Shoulders should be even. Take 3 to 5 deep breaths in this pose, and enjoy the hip stretch.

Step 3
Slowly lower the ball of your right foot to the ground behind your left leg. Your right hand will simultaneously begin to lift from the mat.

Step 4
Push firmly into the mat with both feet, as you lift your hips toward the sky and reach back behind you with your right hand. Keep your chest and hips lifted, and remember to breathe evenly through your nose. Hold this pose for 5 breaths (about 30 seconds), and repeat on the other side.

March 25, 2014