CHAIR POSE for strong hips, ankles, knees & back

Chair pose from Sanskrit language Utkatasana means “superior, fierce, proud, high, large, immense, difficult” This is no easy sitting on invisible chair meaning, probably you got the idea, its more like a throne. Absence of this throne itself is a kind of presence. You know you left a throne right there and you look for a it, but.. its gone! Did someone take it?

” The more we play with our edges, the more we can begin to realize and honor the power of our own strength and capabilities”.

If you want a challenge, which really tones legs muscles, hips and back then try chair pose! Did you know that this pose stretches and strengthens your ancles, calves, knees,thighs,chest and shoulders, relieves tension and shoulder stiffness,  improves balance metabolism & posture, stimulates heart, circulation, diaphragm&abs, and reduces symptoms of flat feet.

This pose simplicity allows for all levels of students to discover stamina and concentration. But you may not be getting all its benefits if there is an issue with alignment and technique.

There are lot of information about how to perform this pose and lots of yoga pose encyclopedias. If you will attend my classes you will get my interpretation of pose and modifications. Please come back to me if you need any support with technique, questions and etc.

Directory for more research:

https://www.yogajournal.com/poses/chair-pose

All the best with Yoga practice!

Namaste

Wide Legged FORWARD BEND Twist for the strong core &upper body with incorporated whole body stretch!

The Sanskrit name for this pose, “Parivrtta Prasarita Padottanasana” (PAHR-ee-VREE-tah prah-suh-REE-tuh pah-doh-tahn-AHS-uh-nuh), comes from six words: “Parivrtta” — meaning “revolved”, “Prasarita” — meaning “spread” or “expanded”, “Pada” — meaning “foot” or “leg”, “Ut” — meaning “intense”, “Tan” — meaning “to stretch”, “Asana” — meaning “pose”

Did you know that with regular practice of this pose you are developing stretched hamstrings, calves, hips, lower back & spine, deepening hips opening, stretched and strengthened upper back & shoulders, as well getting relief from neck and shoulder tension and detoxifying your digestive organs. This pose overall teaches you calming the mind down and leading it away from your to-do lists.

Be careful and avoid this pose  if you have a herniated disc or sciatica,if you have low blood pressure, migraines, or vertigo and pick right modification, if you have neck injuries

Pose simplicity allows for all levels students to discover toning,  stretching and concentration due to variety of ways and modifications as well pose transitions.

There are lots of information about how to perform this pose and lots of yoga pose encyclopedias. If you will attend my classes you will get my  interpretation of pose and modifications. Please come back to me if you need any support with technique, questions & etc.

Directory for more research:

https://www.yogajournal.com/practice/prasarita-padottanasana-wide-legged-standing-forward-bend

 

All the best with yoga practice!

Namaste

 

Bridge Pose for Strong Buttocks, Tights & Slim Waist with endless variety!

Bridge pose from Sanskrit language Setu Bandha Sarvangasana means bridge for all your limbs or all your limbs are working to form a bridge with your body. Did you know that this exercise show up in any form of fitness settings to improving athletic performance starting from bodybuilder to runner or yogi. Did you ever tried daily 10 mins of bridges workout? How about these bridge modifications: single leg, weighted, inverted, narrow stance or bridge pulses?

“Until you cross the bridge of your insecurities, you can’t begin to explore your possibilities” Tim Margo

This pose simplicity allows for all levels students to discover toning, strengthening, stretching and concentration due to variety of ways and modifications as well pose transitions. This poser can be powerful as stimulating, energizing, rejuvenating or opposite- cooling, calming, healing and restorative. Students with neck , lower back and shoulder injuries or sensitivity have to be very careful, as pose has some contraindications!

Bridge pose helps to maintain proper posture, reduce knee and back pain, developing your waistline, its getting tinier, strengthening your deep core muscles, starting rectus abs(six pack), transverse abs and obliques, and don’t forget that bridges fully engage posterior chain: back,  glutes and hamstrings. Its good choice for practice, if you are looking for to build strong buttocks, abs, and thighs. As well this pose provides several stretching benefits for your spine, chest, shoulders and neck, stimulates abdominal organs and digestion system, lungs and thyroid. It can be therapeutic for asthma, sinusitis, high blood pressure, osteoporosis & etc.

There are lots of information about how to perform this pose and lots of yoga pose encyclopedias. If you will attend my classes you will get my  interpretation of pose and modifications. Please come back to me if you need any support with technique, questions & etc.

Directory for more research:

https://www.yogajournal.com/poses/bridge-pose

All the best with yoga practice!

Namaste

 

Before Your First Yoga Class

Q: How is yoga is different from stretching or other kind of fitness?

A:  Unlike fitness or stretching Yoga is more then physical postures. Connecting body mind and breath helps us to direct our attention inwards. Through this process we learn to recognize our habitual patterns without labeling them, judging them or trying to change them, so we become more aware of experiences from moment to moment. Self awareness makes yoga a practice and experience, rather then just task to be completed.

Q: I am not flexible- can I do yoga?

A: YES! You are a perfect candidate for a yoga. Remember “Before Alice got to wonderland she had to fall!” It will take some time to practice to feel Yoga benefits. Its strengthens your body and relaxes your mind, gives meditative feeling and connects with your inner self.

Q: How many times per week should I practice?

A: Yoga fits in any schedule – even if you practice once per week, you will experience benefits of the practice. If you can do more, you will experience more benefits. If you can do only 20-22 mins per session that’s fine too!

Q: How long before class should I eat?

A: Ordinary meal- 2 hours before class, as its intense class and body moves forward back, side to side, upside down &etc. If you are person with a fast acting digestive system and you afraid you might get hungry or feel week experiment with light snack such as yogurt, few nuts or juice 30 mins before class

Q: What do I need to start yoga practice?

A: All you need is your body, mind and a bit of curiosity, but also a pair of tracksuit pants( leggings/ shorts) & T-shirt that is not too baggy. Its nice to have a towel. As your practice will develop you might need your own Yoga Mat.

Good Luck with yoga Practice!

Namaste

WARRIOR II pose for strong glutes & knee injury prevention

Hi All, as per request of my yoga classes students, the pose of this month is WARRIOR TWO pose! From Sanskrit language vīrabhadra means”warrior” “posture”. The are few interesting legends and aspects confirming that Virabhdadra is not simply a bloody warrior. ” Strength doesn’t come from winning. Your struggles develop your strengths”

“Nothing is so strong as gentleness, nothing is gentle as real strength ”

Its powerful fundamental yoga pose. Simplicity of pose allows for all levels students to discover stamina and concentration. This pose like mostly yoga poses, has many benefits: physical,  mental, emotional and spiritual. Firstly, it teaches to involve and energize whole body and mind. Secondly, this pose is great tone to your glutes, torso, thighs, calves and anckles. Thirdly, it contracts abs muscles, improves breathing capacity, Fourthly stretches hips, back, groins, chest,  shoulders and neck.  It requires lot of strength and stability. But you may not be getting all its benefits if there is an issue with alignment and technique.

If any queries, questions or suggestion please come back to me

Directory for more research:

http://www.yogajournal.com/pose/warrior-ii-pose/

 

All the best with yoga practice!

 

 

 

 

Lets pick a pose of the month

Would you like to learn yoga poses? Where would you like to start?

Qualified Yoga and Pilates instructor, Fitness Professional, would like to encourage you to try as see, as regular practice will make difference and you will see and feel benefits from it.

Lets pick first pose! You have a choice! Please click link below and you will see one of most famous yoga poses directory below:Placeholder Image

http://www.yogajournal.com/category/poses/