Good morning Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.
Please comment to share your experience! What did you think? Which Asana and yoga workout did you choose to practice today? Always remember, be kind!
Good morning Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
Happy Friday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.
Please comment to share your experience! What did you think? Which Asana and yoga workout did you choose to practice today? Always remember, be kind!
Happy Thursday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
Good morning Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.
Please comment to share your experience! What did you think? Which Asana and yoga workout did you choose to practice today? Always remember, be kind!
Good morning Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
Good morning Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.
Please comment to share your experience! What did you think? Which Asana and yoga workout did you choose to practice today? Always remember, be kind!
Good morning Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
Good morning Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.
Please comment to share your experience! What did you think? Which Asana and yoga workout did you choose to practice today? Always remember, be kind!
Happy Thursday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
Happy Friday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.
Please comment to share your experience! What did you think? Which Asana and yoga workout did you choose to practice today? Always remember, be kind!
Happy Thursday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
Good morning Yogis! Our challengers are continuing our detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, so we will learn about similar poses. Our challengers are learning about Phalakasana or Plank Pose. So, we will cover its reverse, Purvottanasana / Reverse or Upward Plank today. This an arm balance and foundation for a great Yoga Workout for the core and buns!
Today’s Daily Yogi Practice is to try a Purvottanasana / Reverse Plank Yoga Workout! If this is a new pose for you, then perhaps try just 5-10 repetitions of your reverse plank, holding for a full breath at the top. If this is familiar to you, then see how many you can do and share!
Purvottanasana / Reverse Plank Pose
Start sitting on your mat in Dandasana / Staff Pose, with your legs straight in front of you.
Purvottanasana – Upward Plank
Feet – You will be balancing with a majority of weight on hands, but make sure to put a decent amount of weight in the heels of your feet for stability. I try to keep my feet slightly apart for more stability. Try to place the bottom of your feet flat on the floor
Legs – It is more important to keep your body in a straight line from the top of your head to your knees, than to have straight legs. Try to keep your feet flat on the mat as you lift your booty up for an added challenge. If you are unable to support yourself with straight legs, then bend your knees and plant your feet to come into Catuspadapithamasana or Crab Pose (aka reverse table top) instead – see picture below.
Hips – Your hips and glutes are the key to keeping your body straight from head to feet or knees. Therefore, tighten and lift your glutes to keep your hips in line with the rest of your body!
Arms – This pose is great for building arm strength. I have heard directions for fingers pointing either straight back or straight forward – perhaps try both! Starting from Staff / Seated, make sure your hands/wrists are directly below your shoulders, and arms are straight. Spread your fingers wide to help support your weight, while keeping middle fingers pointing straight forward or back. Press into your palms as you tighten your glutes and core to lift your body from the floor into a straight line. Make sure you are keeping shoulders down and back, not shrugging up to your ears.
Head and Neck – Keep your head and neck neutral, try not to let head drop down or get out of line with your sine. If you notice you are doing this, tuck your chin slightly and gently press up/sideways, then bring your neck and ears into alignment with your shoulders.
Catuspadapithmanasana – Crab Pose
Catuspadapitham Asana – Crab Pose
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Please comment to share your experience or any questions! What did you think of this exercise? Which way did you point your fingers? Do you think you will add these arm strength exercises to your routine? Always remember, be kind!
Good morning Yogis! We are continuing our detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series. Today we are finally to one of the most popular Yoga Asanas – Phalakasana
Feet – You will be balancing with a majority of weight on hands, but make sure to put a decent amount of weight in the balls of your feet for stability. I try to keep my feet about hip distance apart for more stability.
Legs – It is more important to keep your body in a straight line from the top of your head to your knees, than to have straight legs. If possible, keep your entire body straight. If not possible or if you feel unstable, bend your knees to the mat and reduce the body weight you are holding up.
Hips – Your hips are the key to keeping your body straight from head to feet or knees. Perhaps lightly tighten your abdominal muscles to help keep your pelvis from drooping.
Arms – This pose is great for building arm strength. Make sure your hands/wrists are directly below your shoulders, and arms are straight. Spread your fingers wide to help support your weight, keeping middle fingers pointing face forward. Make sure you are keeping shoulders down and back, away from your ears.
Head and Neck – Look straight down or perhaps a bit ahead of you on your mat. Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders.
Phalakasana Variaions
The first round, come into Phalakasana / Plank with knees bent and resting on the mat, in the modified version. Now the hard part – hold your Phalakasana / Plank for 10 SECONDS. I know, this is a challenge! You may want to activate your abs to help support your weight. Lower yourself to the mat SLOWLY with, control keeping your elbows close to your torso, to continue on to Chaturanga Dandasana / 4 Limbed Staff or Ashtanga Namaskara / knees-chest-chin, and complete the Sun Salutation series on each side.
Phalakasana with knees down
The second round, either do another modified plank or if you are feeling strong, come into a full Plank for your 10 second holds. Make sure you keep your body in a straight line, and do not allow your hips to droop or raise up and break your straight line. If this is too challenging, allow your knees to drop to the mat and perform your 10 second holds in the modified Plank, and complete the Sun Salutation series on each side.
The last round, we will try a side Plank on each side, rather than a 10 second hold. Come into Plank with your hands a bit in front of rather than directly under your shoulders. We will open to the right first. Drop your left knee to the ground, and INHALE and open your body towards the right while raising your right arm to the sky/ceiling. You should be facing to the right side, supported on your left knee, left hand/arm, and right foot. If you are comfortable here and want a challenge, straighten your left leg so you are supported on just the outside of your foot and left hand/arm. I typically hold my side plank for a breath or two, not a full 10 seconds. EXHALE down and back to plank or table top, and do another side plank opening to your left. Come back to your standard Plank, inhale, and then exhale down with control to Chaturanga Dandasana or knees-chest-chin, and complete the Sun Salutation series with side planks on each side.
Vasithasana – Side Plank and Modification
Check out our new video below and in our Phalakasana post for some variations and yoga workouts!
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Please comment to share your experience or ask any questions! What did you think of this exercise? Which versions of Plank hold and Side Plank did you perform? Do you think you will add these arm strength exercises to your routine? Always remember, be kind!
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