Tag: yoga for back pain

Brahmacharya – Moderation – Day 5 – 2020 – Anuvittasana – Standing Backbend

by Tarryn Tyler - Daily Yogiposted in 1-Yamas, 3-Asanas, Sun Salutations, Y4-Brahmacharya

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the fourth of the Yamas – Brahmacharya or Moderation and Anuvittasana.

Bonus Daily Asana Challenge

Since we are in the middle of a September Daily Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Standing Backbend or Anuvittasana (Ah-NUH-vee-TAH-sa-nuh) is my choice to represent Brahmacharya, since this pose requires moderation – you must gently lean back and avoid straining to avoid injury! This is a great pose for monitoring your yoga journey with Asanas, because you will come further and further into backbends as you increase your flexibility. Moreover, this pose literally translates from Sanskrit as “found” or “obtained” pose. I think further emphasizes the journey aspect of this Asana.

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for September! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. So, for Brahmacharya Day today, I recommend a Vinyasa class, which will include this pose as part of Sun Salutations.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing one of my favorites – Beginner Flexibility (30 Minute), which includes plenty of Standing Backbends!

Today’s Daily Yogi Practice is to try some Standing Backbends for Brahmacharya Day! This is a common opening pose series for all levels Yogis and all styles of Yoga. We will now talk about the standing and supported variations of this pose today! Start in Tadasana – Mountain Pose.

If you would prefer an off-the-mat practice for Brahmacharya Day – try a digital detox!

Anuvittasana – Standing Backbend

Anuvittasana - standing backbend pose - yoga pose girl sunny day yoga on the beach
Anuvittasana – Standing Backbend

Feet – Think of your feet as three primary contact points with the ground. These are the heels, pinky toes, and big toes. Make sure your big toes are touching. If possible, make sure the back of your heels are touching. If you have a lower back injury like I do, you may also find it easier to keep the heels slightly apart. Claw your toes into the mat slightly to keep your arches from falling into the mat.

Legs – Make sure your legs are comfortably straight. Perhaps keep a slight bend in the knee. Always make sure you avoid hyper-extending or locking your knees.

Hips – Make sure your hips are neutral to start. Then on the exhale, tuck your tailbone under and press your hips slightly forward to come into the backbend. As you get more comfortable with this pose, you can press your hips further forward to come into a deeper backbend.

Torso – Notice your rib cage in Tadasana / Mountain Pose. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. First inhale your hands into position, and then exhale as you gently press your hips forward and lean your torso back into a comfortable backbend.

Head and Neck – 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. Either close your eyes, or gaze softly ahead.

Arms – On an inhale before exhaling back into this pose, bring your arms over your head next to your ears, keeping your shoulders down and back. You can press your palms together, or keep them slightly separated.

Beginner Yogis may want to come into Salamba Anuvittasana – Supported Standing Backbend as pictured below. Point your fingers down towards the mat and press your palms into your hips or lower back, and make sure your elbows stay pointed straight back to help your chest open.

Finally, to come out of this pose, lean forward and lift with your chest on an inhale to come back into Tadasana / Mountain Pose.

Salamba Anuvittasana - standing supported backbend pose - yoga pose girl sunny day yoga on the beach
Salamba Anuvittasana – Standing Supported Backbend

Come into Anuvittasana / Standing Backbend on inhales, and back to Tadasana / Mountain. or all the way forward to Uttanasana / Standing Forward Bend on exhales. Then, repeat a few times. I recommend this series to stretch and warm up the spine and torso at the beginning of Asana practice!

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

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Please comment to share your experience! Have you tried both versions of Standing Backbend before? Always remember, be kind!

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Ahimsa – Non-Harming – Day 5 – 2020 – Marjaryasana / Bitilasana – Cat / Cow

by Tarryn Tyler - Daily Yogiposted in 1-Yamas, 3-Asanas, Y1-Ahimsa
Marjaryasana - cat pose - yoga pose girl sunny day yoga on the beach
Bitilasana - cow pose - yoga pose girl sunny day yoga on the beach

Good morning Yogis! We are beginning our cycle through the Yoga Sutras, and starting with the first of the Yamas – Ahimsa or Non-Harming. Since we are in the middle of a September Asana Challenge, I thought it would be fun to feature a new Asana that represents each of the Yoga Sutras! Cat / Cow or Marjaryasana (Mahr-jar-ee-AH-sa-nuh) / Bitilasana (Bih-Ti-LA-sa-nuh) is my choice to represent Ahimsa, since this series is a great opening series to help avoid injury, by gently opening and warming up the back at the beginning of Asana practice!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for September! Please see our Asana Styles page for links to youtube videos for various Yoga Styles. For Ahimsa Day today, I recommend a gentle Yin or Restorative class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my favorites – Beginner Combination (30 Minute), which includes a Cat / Cow opening!

Today’s Daily Yogi Practice is to try some Cat/Cows for Ahimsa Day! This is a common opening pose series for all levels of Yogis and all styles of Yoga. We will talk about how to get into both variations from Table Top or Bharmanasana today! Start in Table Top – with hands directly under shoulders, and knees directly under hips.

If you would prefer an off-the-mat practice for Ahimsa Day – perform a random act of kindness!

Bharmanasana - tabletop pose - yoga pose girl wearing platform black high heels and tiger dress, yoga in the forest, sexy yoga girl
Table Top – Bharmanasana
Click image above for our Yoga Ab Workout!

Marjaryasana – Cat Pose

Marjaryasana - cat pose - yoga pose girl sunny day yoga on the beach
Marjaryasana – Cat Pose

Feet & Legs – Start in Bharmanasana / Table Top or Bitilasana / Cow, with tops of feet laying on the mat. Your legs should stay hip-distance apart in table top. You will keep both knees and feet grounded on the mat in Table Top through both Asana / poses!

Hips – Turn your tailbone under and bring your hips forward on an exhale to come into Marjaryasana / Cat from Bharmanasana / Table Top or Bitilasana / Cow.

Torso – On the exhale, you will curl your spine and get as much rounding in your back as possible in this pose.

Arms – On the exhale, press your palms into the mat as you curve your back, pressing the mat away from you.

Head and Neck – Curl your head and neck under in line with the rest of your spine, and gaze back at your thighs.

YOGA TEACHERS – see more on Tummee

Bitilasana – Cow Pose

Bitilasana - cow pose - yoga pose girl sunny day yoga on the beach
Bitilasana – Cow Pose

Feet and Legs – Start in Bharmanasana / Table Top or Marjaryasana / Cat, with tops of feet laying on the mat. Your legs should stay hip distance apart in Table Top. You will keep both knees and feet grounded on the mat in Table Top through both Asanas / poses!

Hips – Turn your tailbone up and stick your booty out on the inhale to come into Bitilasana / Cow from Bharmanasana / Table Top or Marjaryasana / Cat.

Torso – On the inhale, you will drop your belly and get as much of a chest opener and curve in the back as comfortable.

Arms – On the inhale, pull back on the mat with your hands to pull your torso forward for more of a chest opening.

Head and Neck – Pull head and neck up and forward from Bharmanasana / Table Top or Marjaryasana / Cat, gazing straight ahead.

YOGA TEACHERS – see more on Tummee

Come into Bitilasana / Cow on inhales, and Marjaryasana / Cat on exhales. Repeat a few times. I recommend this series to stretch and warm up the spine and torso at the beginning of Asana practice!

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

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𝘝𝘦𝘳𝘺 𝘰𝘧𝘵𝘦𝘯, 𝘢 𝘤𝘩𝘢𝘯𝘨𝘦 𝘰𝘧 𝘴𝘦𝘭𝘧 𝘪𝘴 𝘯𝘦𝘦𝘥𝘦𝘥 𝘮𝘰𝘳𝘦 𝘵𝘩𝘢𝘯 𝘢 𝘤𝘩𝘢𝘯𝘨𝘦 𝘰𝘧 𝘴𝘤𝘦𝘯𝘦. - 𝘈.𝘊. 𝘉𝘦𝘯𝘴𝘰𝘯⁣ 𝘛𝘩𝘦 𝘢𝘣𝘪𝘭𝘪𝘵𝘺 𝘵𝘰 𝘣𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘱𝘳𝘦𝘴𝘦𝘯𝘵 𝘮𝘰𝘮𝘦𝘯𝘵 𝘪𝘴 𝘢 𝘮𝘢𝘫𝘰𝘳 𝘤𝘰𝘮𝘱𝘰𝘯𝘦𝘯𝘵 𝘰𝘧 𝘮𝘦𝘯𝘵𝘢𝘭 𝘸𝘦𝘭𝘭𝘯𝘦𝘴𝘴. - 𝘈𝘣𝘳𝘢𝘩𝘢𝘮 𝘔𝘢𝘴𝘭𝘰𝘸⁣ 𝘕𝘦𝘸 𝘣𝘦𝘨𝘪𝘯𝘯𝘪𝘯𝘨𝘴 𝘢𝘳𝘦 𝘰𝘧𝘵𝘦𝘯 𝘥𝘪𝘴𝘨𝘶𝘪𝘴𝘦𝘥 𝘢𝘴 𝘱𝘢𝘪𝘯𝘧𝘶𝘭 𝘦𝘯𝘥𝘪𝘯𝘨𝘴. - 𝘓𝘢𝘰 𝘛𝘻𝘶⁣ 𝘙𝘦𝘧𝘭𝘦𝘤𝘵 𝘶𝘱𝘰𝘯 𝘺𝘰𝘶𝘳 𝘱𝘳𝘦𝘴𝘦𝘯𝘵 𝘣𝘭𝘦𝘴𝘴𝘪𝘯𝘨𝘴— 𝘰𝘧 𝘸𝘩𝘪𝘤𝘩 𝘦𝘷𝘦𝘳𝘺 𝘮𝘢𝘯 𝘩𝘢𝘴 𝘮𝘢𝘯𝘺— 𝘯𝘰𝘵 𝘰𝘯 𝘺𝘰𝘶𝘳 𝘱𝘢𝘴𝘵 𝘮𝘪𝘴𝘧𝘰𝘳𝘵𝘶𝘯𝘦𝘴, 𝘰𝘧 𝘸𝘩𝘪𝘤𝘩 𝘢𝘭𝘭 𝘮𝘦𝘯 𝘩𝘢𝘷𝘦 𝘴𝘰𝘮𝘦. - 𝘊𝘩𝘢𝘳𝘭𝘦𝘴 𝘋𝘪𝘤𝘬𝘦𝘯𝘴⁣ 𝘛𝘪𝘮𝘦 𝘢𝘯𝘥 𝘣𝘢𝘭𝘢𝘯𝘤𝘦 𝘵𝘩𝘦 𝘵𝘸𝘰 𝘮𝘰𝘴𝘵 𝘥𝘪𝘧𝘧𝘪𝘤𝘶𝘭𝘵 𝘵𝘩𝘪𝘯𝘨𝘴 𝘵𝘰 𝘩𝘢𝘷𝘦 𝘤𝘰𝘯𝘵𝘳𝘰𝘭 𝘰𝘷𝘦𝘳, 𝘺𝘦𝘵 𝘵𝘩𝘦𝘺 𝘢𝘳𝘦 𝘣𝘰𝘵𝘩 𝘵𝘩𝘦 𝘵𝘩𝘪𝘯𝘨𝘴 𝘵𝘩𝘢𝘵 𝘸𝘦 𝘥𝘰 𝘤𝘰𝘯𝘵𝘳𝘰𝘭. - 𝘊𝘢𝘵𝘩𝘦𝘳𝘪𝘯𝘦 𝘗𝘶𝘭𝘴𝘪𝘧𝘦𝘳⁣ 𝘑𝘶𝘴𝘵𝘪𝘤𝘦 𝘪𝘴 𝘣𝘢𝘭𝘢𝘯𝘤𝘦 𝘪𝘯 𝘩𝘶𝘮𝘢𝘯 𝘢𝘧𝘧𝘢𝘪𝘳𝘴. 𝘉𝘢𝘭𝘢𝘯𝘤𝘦 𝘪𝘴 𝘸𝘪𝘥𝘦𝘳 𝘵𝘩𝘢𝘯 𝘫𝘶𝘴𝘵𝘪𝘤𝘦, 𝘴𝘪𝘯𝘤𝘦 𝘪𝘵 𝘪𝘯𝘤𝘭𝘶𝘥𝘦𝘴 𝘫𝘶𝘴𝘵𝘪𝘤𝘦 𝘢𝘯𝘥 𝘮𝘰𝘳𝘦 𝘵𝘩𝘢𝘯 𝘫𝘶𝘴𝘵𝘪𝘤𝘦. - 𝘖𝘳𝘭𝘢𝘯𝘥𝘰 𝘑𝘢𝘺 𝘚𝘮𝘪𝘵𝘩⁣ 𝘛𝘩𝘦 𝘧𝘳𝘦𝘦𝘥𝘰𝘮 𝘵𝘰 𝘣𝘦 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘪𝘴 𝘢 𝘨𝘪𝘧𝘵 𝘰𝘯𝘭𝘺 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘨𝘪𝘷𝘦 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧. 𝘉𝘶𝘵 𝘰𝘯𝘤𝘦 𝘺𝘰𝘶 𝘥𝘰, 𝘯𝘰 𝘰𝘯𝘦 𝘤𝘢𝘯 𝘵𝘢𝘬𝘦 𝘪𝘵 𝘢𝘸𝘢𝘺. - 𝘋𝘰𝘦 𝘡𝘢𝘯𝘵𝘢𝘮𝘢𝘵𝘢⁣ 𝘗𝘦𝘢𝘤𝘦 𝘣𝘳𝘪𝘯𝘨𝘴 𝘸𝘪𝘵𝘩 𝘪𝘵 𝘴𝘰 𝘮𝘢𝘯𝘺 𝘱𝘰𝘴𝘪𝘵𝘪𝘷𝘦 𝘦𝘮𝘰𝘵𝘪𝘰𝘯𝘴 𝘵𝘩𝘢𝘵 𝘪𝘵 𝘪𝘴 𝘸𝘰𝘳𝘵𝘩 𝘢𝘪𝘮𝘪𝘯𝘨 𝘧𝘰𝘳 𝘪𝘯 𝘢𝘭𝘭 𝘤𝘪𝘳𝘤𝘶𝘮𝘴𝘵𝘢𝘯𝘤𝘦𝘴. - 𝘌𝘴𝘵𝘦𝘭𝘭𝘢 𝘌𝘭𝘪𝘰𝘵⁣ 𝘔𝘦𝘥𝘪𝘵𝘢𝘵𝘪𝘰𝘯 𝘪𝘴 𝘵𝘩𝘦 𝘥𝘪𝘴𝘴𝘰𝘭𝘶𝘵𝘪𝘰𝘯 𝘰𝘧 𝘵𝘩𝘰𝘶𝘨𝘩𝘵𝘴 𝘪𝘯 𝘦𝘵𝘦𝘳𝘯𝘢𝘭 𝘢𝘸𝘢𝘳𝘦𝘯𝘦𝘴𝘴 𝘰𝘳 𝘗𝘶𝘳𝘦 𝘤𝘰𝘯𝘴𝘤𝘪𝘰𝘶𝘴𝘯𝘦𝘴𝘴 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘰𝘣𝘫𝘦𝘤𝘵𝘪𝘧𝘪𝘤𝘢𝘵𝘪𝘰𝘯, 𝘬𝘯𝘰𝘸𝘪𝘯𝘨 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘵𝘩𝘪𝘯𝘬𝘪𝘯𝘨, 𝘮𝘦𝘳𝘨𝘪𝘯𝘨 𝘧𝘪𝘯𝘪𝘵𝘶𝘥𝘦 𝘪𝘯 𝘪𝘯𝘧𝘪𝘯𝘪𝘵𝘺. - 𝘝𝘰𝘭𝘵𝘢𝘪𝘳𝘦⁣

Please comment to share your experience! Have you tried Cat / Cow before? Always remember, be kind!

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Virgo Season – Goddess Pose

by Tarryn Tyler - Daily Yogiposted in 3-Asanas, 4 Pranayama, Holiday

Doing our 30 Day Challenge? Click here for today’s post!

Utkata Konasana - standing goddess pose - yoga pose forest yogi girl wearing green dress, outdoors barefoot yoga in the woods
Utkata Konasana – Goddess Pose

Good morning Yogis! Our Challengers are taking a break from the Sun Salutations pose breakdown for Sitali Pranayama, a cooling breath we covered on the Summer Solstice! If it’s as hot where you are as it is in Colorado today, you may want to try some Sitali again today!

Today is the start of Virgo Season – Happy Birthday Virgo Yogis! We will cover two Asanas today inspired by Virgo – Utkata Konasana / Goddess Pose and Supta Baddha Konasana – Reclined Goddess Pose.

Today’s Daily Yogi Practice is to try the Goddess Asanas inspired by the start of Virgo Season!

Utkata Konasana – Goddess Pose

This Goddess Pose is a standing pose. The literal translation from Sanskrit is Fierce Angle Pose, so try to embody a fierce warrior Goddess for this pose! Only come down as far as you are comfortable! Hold for 30-60 seconds.

Feet – Feet should be about 3 – 4 1/2 feet apart, flat on the mat. Turn your toes out to point 45 degrees out to each side.

Legs and Hips – Bend your knees to come into this pose. The full expression is with thighs parallel to the ground, but only come down as far as is comfortable. It is more important to keep your knees over your ankles than to have a deep bend in the leg! Try to keep your hips neutral, but try to keep your booty tucked under rather than sticking out.

Torso – Keep a straight back. Take note of your rib cage. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open.

Arms – Cactus your arms – hold arms up with elbows at 90 degree angles, fingers spread, and palms facing forward.

Head and Neck – Keep your head in line with the rest of your torso, looking straight ahead. Note 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.

Supta Baddha Konasana – reclined goddess pose

This Asana is called both Reclined Goddess Pose and Reclined Bound Angle Pose, the literal Sanskrit translation. This comfortable passive stretch is a common pose for Restorative Yoga! You can place a couch pillow under the knees, head, or upper body for support. You can place a cushion or block just below your shoulder blades for a more advanced chest-opening. I try to work this pose in near the end of nearly all my longer Asana practices.

Supta Baddha Konasana - reclined bound angle pose reclined goddess - yoga pose forest yogi girl wearing green dress, outdoors yoga in the woods
Supta Baddha Konasana – Reclined Goddess

Feet and Legs – Your legs should be turned out and feet together. Let your knees fall to the ground, as far as is comfortable.

Hips – Hips should face up to the sky. Take note of your booty – it should be almost tucked under rather than sticking out.

Torso and Head  – Let your back rest or even sink into the ground comfortably in this Asana. Look straight up, and rest your head comfortably on your mat, or perhaps on a pillow.

Arms – Raise your arms above your head on the mat as is comfortable. Keep your shoulders down. Either grab each elbow, or perhaps cactus your arms out to the side.

Check out our Top 5 Yoga Mats and Equipment for Newbies!

You may want to try a block, couch pillow, blanket, or bolster to help yourself find a comfortable seat.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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Please comment and let us know how Goddess pose was for you! Did you try both Asanas? Do you want to share an Asana inspiration for your sign’s pose? Always remember, be kind!

Tag @dailyyogi.world with your Goddess Pose Pics on Instagram!

YOGA TEACHERS – see more on Tummee – Utkata Konasana
YOGA TEACHERS – see more on Tummee – Supta Baddha Konasana

              

Adho Mukha Svanasana – Downward Facing Dog Pose

by Tarryn Tyler - Daily Yogiposted in 3-Asanas, Intro Info, Sun Salutations

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Good morning Yogis! We are completing our detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series. Today we are covering Adho Mukha Svanasana, possibly the most popular and famous traditional Asana, that comes to mind when we think of Yoga.

The final Asana to introduce in this series is Adho Mukha Svanasana (AHD-ho MOOK-ha Sva-NA-sa-NA) / Downward Facing Dog. Today we will be performing our Sun Salutations series first with two ways to come into the traditional expression of this pose, and then try a more challenging version.

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations. Today, we will do the full series three times on each side, working on the correct alignment for this pose. Since this pose can be difficult for those with tight hamstrings and heels often do not reach the floor for new Yogis, our focus will be Santosha / Contentment again, and accepting and being gentle with where we are on our journeys. Jump to today’s variations!

Adho Mukha Svanasana – Downward Facing Dog Pose

Adho Mukha Svanasana – Downward Facing Dog

Feet – Your feet should still be about hip distance apart. However, your feet will flip and you will end with the balls of both feet on the mat, reaching your heels towards the mat. You can bring your feet a bit closer in to help your heels start reaching the mat. It is very difficult for heels to reach the mat when hamstrings are very tight, so be gentle with yourself in this pose, and perhaps walk your feet in or walk the dog into this pose as described below.

Legs – Keep your legs straight and make sure you do not hyperextend your knees. It may be helpful to bend one knee then the other a few times to “walk the dog” and work into the pose.

Hips – On the EXHALE you lift your hips up to the ceiling/sky to come into this Asana. Try to keep your hips pointing up and back, as you lightly press your chest back towards your thighs to deepen this stretch.

Arms – Keep your hands spread, middle fingers pointing forward, shoulder distance apart. Press into the mat and keep your arms straight, and keep your shoulders pressed down away from your ears.

Head and Neck – Keep your head and neck neutral, and either close your eyes or gaze gently down at your mat.

Adho Mukha Svanasana Variations

The first round, from Bhujangasana / Cobra, come up into Table Top with knees bent and shins flat on the mat hip distance apart, and hands directly below shoulders and middle fingers pointing ahead. On an EXHALE, press your hands into the mat and lift your hips back to come into Adho Mukha Svanasana / Downward Facing Dog. Perhaps “walk the dog” into the pose by bending one knee and then the other, to help loosen each leg and work into the pose. Take a couple of full inhales and exhales here, before bringing your LEFT foot forward to come back into your lunge and complete the Sun Salutation on both sides.

“Walking the dog” into Adho Mukha Svanasana

The second round, from Bhujangasana / Cobra, flip your toes, press into the mat, and lift your hips to come straight into Adho Mukha Svanasana without coming through Table Top. Take a full inhale and exhale here, and complete the Sun Salutation series on each side.

The last round, we will try a more challenging expression of Adho Mukha Svanasana. Come back directly into Adho Mukha Svanasana as in the last round. Now, lift your LEFT leg straight back to come into three-legged down dog. HOLD your leg up here for 10 seconds, pressing both hands and your standing foot into the ground. On an INHALE, bend your LEFT leg and bring your LEFT knee straight under to your chest. Come all the way through and plant your LEFT foot on the mat in front of you, getting your balance as you come directly into your lunge. Continue on to complete the Sun Salutation Series on both sides, making sure to raise your RIGHT leg next time.

Tri Pada Adho Mukha Svanasana – Three-Legged Down Dog

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Please comment to share your experience with this exercise or any questions! Do you prefer coming through Table Top or straight into Adho Mukha Svanasana? Have you tried “walking the dog” before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee – Adho Mukha Svanasana

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Bhujangasana – Cobra

by Tarryn Tyler - Daily Yogiposted in 3-Asanas, Holiday, Intro Info, Sun Salutations

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Good morning Yogis! Did you know today is International Yoga Day?? Let’s all make sure we get on our mats and practice today! That is my plan, as we continue our detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series. Today we are covering Bhujangasana, Sarpasana, and Urdhva Mukha Svanasana.

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations Series. Today, we will do the full series three times on each side. We will progress from the Phalakasana / Plank portion of the series down to the mat, and breath back up again. Since back bends can cause injury, our focus will be Santosha/Contentment again, and honoring and being gentle with our bodies.

The traditional Asana in this series is Urdhva Mukha Svanasana (ORD-hvah MOOK-ha sva-NA-sa-NUH) / Upward Facing Dog Pose, but I typically prefer practicing with Bhujangasana (BOO-jawng-GA-sa-nuh) / Cobra. Today we will be performing our Sun Salutations series first with two versions of Bhujangasana, and then try with the full expression of the traditional Asana in the series. Jump to today’s variations!

Bhujangasana – Cobra Pose

Bhujangasana – Cobra Pose

Feet – Your feet should still be about hip distance apart. However, if your toes are still tucked, you should release and lay the tops of your feet down on the mat.

Legs – Keep your legs straight and laying flat on the mat if coming into Bhujangasana / Cobra. We will talk about legs for Urdhva Mukha Svanasana/Upward Facing Dog a bit later.

Hips – Keep your hips grounded and even on the mat to come into Bhujangasana / Cobra. That is the main difference between Bhujangasana and Urdhva Mukha Svanasana, two very similar poses.

Arms – Keep your hands spread and right under your shoulders as you lower from the Plank portion of the series to come into Bhujangasana. Keep your elbows back and tucked close to your body, and forearms on the floor. On the INHALE you may press the hands and arms lightly into the ground as you raise your chest from the mat into a gentle back bend.

Head and Neck – Keep your head and neck neutral, and either close your eyes or gaze gently ahead. If you are comfortable with back bends and want an extra stretch along your front, you may gently lift your chin a bit at the peak of the pose.

Variations – Sarpasana – Snake Pose & Urdhva Mukha Svanasana – Upward Facing Dog Pose

The first round, from Chaturanga Dandasana or knees-chest-chin we lower down to the mat, making sure our hips and legs are flat on the mat and our hands are under our shoulders with forearms laying flat on the mat. Now, lift your forearms from the mat, and lift your torso up off the mat as you INHALE into Bhujangasana / Cobra. This is a great way to see where is safe to work from if you are a new Yogi to avoid injury. Take a full exhale and inhale here before pressing into your hands into the mat on an exhale and moving on to Adho Mukha Svanasana / Downward Facing Dog and complete the Sun Salutation series on each side.

Bhujangasana – Cobra
Lifted Forearm Variation

The second round, from the Phalakasana / Plank portion of the series we will lower down to the mat for Bhujangasana, with hips and legs flat on the mat. Now INHALE and lightly press your hands into the mat as you raise your torso while keeping your hip bones grounded into the mat, perhaps a little bit further than last time without your arms. Take a full exhale and inhale here before moving on an exhale to complete the Sun Salutation series on each side.

Urdhva Muhka Svanasana – Upward Facing Dog

The last round, we will try a full expression of Urdhva Mukha Svanasana. Come down to the floor, but this time move your hands further down, close to your ribs rather than under your shoulders. Press up and lift your torso and your hips off the ground, until you are supported on the tops of your feet. If you are not able to come into the full expression of this pose, be gentle and just come into a deep Bhujangasana. Or, to get a deep chest stretch without a deep back bend, grasp your hands together behind your back, thumbs to bum, and INHALE up into Sarpasana / Snake.

Sarpasana – Snake Pose

For your own practice, I would recommend evaluating where you are with both honesty and compassion. Do not push yourself in these back bends! Work your flexibility slowly, and you will be surprised in the changes that come over time.

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Please comment to share your experience or any questions with this exercise! Have you tried this “no hands” Bhujangasana / Cobra before? Did you try Urdhva Mukha Svanasana / Upward Facing Dog or Sarpasana / Snake? Which was your favorite gentle backbend? Always remember, be kind!

YOGA TEACHERS – see more on Tummee – Bhujangasana
YOGA TEACHERS – see more on Tummee – Urdhva Mukha Svanasana

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Anjaneyasana – Low Lunge – Sun Salutations Poses – Surya Namaskar Asanas

by Tarryn Tyler - Daily Yogiposted in 3-Asanas, Intro Info, Sun Salutations

Check out our new 30 Day Challenge Page

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 covering both Anjaneyasana and Ashta Chandrasana.

Anjaneyasana (AHN-jaw-nay-YA-sa-nuh) or Low Lunge is part of the traditional Sun Salutations. Warning – DO NOT perform Lunge with your back knee resting if you have an injury, or perhaps try a blanket or pillow for extra support under your knee, or get an extra cushioned mat. Today we will first break down High Lunge or Ashta Chandrasana (AHSH-ta chan-DRAH-sa-nuh), cover how to come into Low Lunge, and perform these lunges a couple of different ways during our continued Sun Salutations practice. Ashta Chandrasana literally translates as 8 Point Moon or Crescent Moon Pose, and Anjaneyasana translates to English as Son of Anjani Pose, and has a very cool mythology.

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations. Today, we will do the full series three times on each side. We will try three different variations of lunges with our three repetitions. We will go back to working to incorporating Diaphragmatic Breathing and try to get a “flow” with one deep inhale or exhale for each pose. Jump to today’s variations!

Ashta Chandrasana – High Lunge & Anjaneyasana – Low Lunge

Ashta Chandrasana- High Lunge Variation

Feet – We will start with RIGHT foot facing forward. Keep your right foot grounded and pointing straight ahead. Step your left foot straight back 3-4 feet, and ground the ball of your foot into the ground and make sure heel/foot is pointing straight back to come into HIGH LUNGE.

Legs – Make sure your front/right foot is directly above your ankle, and front/right knee is bent at about 90 degrees. If you are staying in High Lunge, your back/left leg should be completely straight, pressing back through your heel. If you are coming into Low Lunge, you can slowly rest your back knee and shin on the mat.

Hips – Make sure the points of your hips are both facing straight forward, and you are not twisting to one side or the other. Try to make sure you are tucking your hips/tailbone under, not sticking your booty out.

Torso – Take note of your rib cage. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open.

Arms – Evaluate where you are in this pose, and arms will be placed accordingly. If you do not feel stable or this pose is new for you, keep your hands on your hips. There are many possible arm variations for this pose. If you feel stable, raise your hands above your head on the inhale, making sure to keep your shoulders down away from your ears.

Head and Neck – Keep your 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. Either gaze straight ahead, or look up between your hands if you feel comfortable.

Variations

The first round, come into Ashta Chandrasana / High Lunge with your hands on your hips. Inhale your arms up above your head with palms facing each other if you feel comfortable, and notice this challenging balance rising into High Lunge after Uttanasana / Standing Forward Bend. Perhaps take a full inhale and exhale here to work your balance. Exhale your arms down to each side of your feet, and perhaps pause in Runner’s Lunge before continuing on to Phalakasana / Plank, and complete the Sun Salutation series on each side.

The second round, step left foot back and slowly rest knee and shin into Anjaneyasana/Low Lunge if you feel comfortable with the pressure on your knee. If this is not comfortable on your knees, please try a blanket or pillow for extra support under your knee, or stay in High Lunge again this round and perhaps try a twisted variation. Make sure your front knee is above your ankle, and either keep your back foot supported on the ball of your foot or lay the top of your foot flat against the mat if you are in a Low Lunge. Inhale your arms up and take a full inhale and exhale here. Notice how your body feels in High Lunge vs Low Lunge, and the deeper stretch along your back thigh before continuing and completing the Sun Salutation series on each side.

Anjaneyasana – Low Lunge

The last round, we will try an advanced Low Lunge for those up for a challenge. Come into a deep Anjaneyasana / Low Lunge if you feel comfortable with the pressure on your knee. This time, raise your hands above your head put your palms together on the inhale, and if it feels right, allow yourself to come into a gentle backbend and gaze up at your hands. PS perhaps try to cactus out your arms as suggested by one of our commenters – I have added this to my morning Sun Salutations Routine! Enjoy this deep stretch in your chest and thighs, and breathe try to breathe into any tight spots in your hips.

Anjaneyasana – Low Lunge with gentle back bend

fIND YOUR FLOW

I switch up my sun salutations in the morning… I usually do the traditional Surya Namaskar sequence with high-lunge in the morning while my dogs are outside so I can get in a couple rounds quickly without a mat. When I use my mat, I usually do a longer version using low-lunge with the support of my mat, adding Ardha Uttanasana or Half Standing Forward Bend at each Uttanasana, and sometimes adding an extra Phalakasana or Plank since I am working on arm strength. You can check out both of my flows below!

Check out our Top 5 Yoga Mats and Equipment for Newbies!

Consider a blanket or pillow for extra support under your knee, or get an extra cushioned mat!

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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Please comment to share your experience or if you have any questions! What did you think of this exercise? Which version of Lunge did you prefer with your Sun Salutations? Always remember, be kind!

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Uttanasana – Standing Forward Bend – Sun Salutations Poses – Surya Namaskar Asanas

by Tarryn Tyler - Daily Yogiposted in 3-Asanas, Intro Info, Sun Salutations
Uttanasana - standing forward bend pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Uttanasana – Standing Forward Bend

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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 covering Uttanasana.

Uttanasana (OO-ta-NA-sa-na) or Standing Forward Bend is the Asana / Pose that will always be special to me, since it helped me to finally touch my toes! Today we will break down the traditional expression of this pose, and perform a couple of different ways during our continued Sun Salutations practice.

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations Series. Today, we will do the full series three times on each side. We will try three different variations of Uttanasana with our three repetitions. We had been focusing on breathing the last couple days. Today, since we are working on a challenging Asana, we will focus on bringing Santosha / Contentment to our Asana practice and accept where we are today without judgement. Jump to today’s variations!

Uttanasana – Standing Forward Bend

Uttanasana - standing forward bend pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Uttanasana – Standing Forward Bend

Feet – Your feet will stay grounded in the same spot as they were in Tadasana / Mountain Pose. Make sure your big toes are touching. If possible, make sure the back of your heels are touching. If you have a lower back injury like I do, you may find it easier to keep the heels slightly apart. Claw your toes into the mat slightly to keep your arches from falling into the mat.

Legs – Make sure your legs are comfortably straight. Perhaps keep a slight bend in the knee, or a deeper bend if you have very tight hamstrings. Always make sure you avoid hyper-extending or locking your knees in this pose!

Hips – On the EXHALE, you bend from your hips, not from your waist. Try to lift your hips/seat towards the ceiling.

Torso – Notice your bending is from the hips, not the waist. Try to focus on working your chest towards your thighs, rather than focusing on getting nose to knees.

Arms – Evaluate where you are in this pose, and arms will be placed accordingly. If you have space in this pose, you can place your palms on the ground, and press down into the ground slightly. If you have tight hamstrings and are working into the full expression of this pose, wrap your hands behind knees or shins, wherever is comfortable, and help yourself lightly pull your chest towards your legs.

Head and Neck – Keep your neck neutral, and allow your head to hang gently.

Uttanasana Variations

The first round, come into your standard Uttanasana / Standing Forward Bend. On the next inhale, straighten your knees, press your hands into your legs/shins/ankles or perhaps a block, and straighten your back into Ardha (ARD-ha) Uttanasana / Standing Half Forward Bend. Exhale and fold back into Uttanasana. Inhale and continue into your lunge, perhaps pausing in runners lunge, and complete the Sun Salutation series on each side.

Ardha Uttanasana - half standing forward bend pose - yoga pose forest yogi girl wearing black pants and bright hooded yellow sweatshirt, outdoors yoga in the woods
Ardha Uttanasana – Half Standing Forward Bend

The second round, come into Uttanasana with your knees bent as much as necessary to completely rest your chest on your thighs. Tuck your chin, grab your ankles with your middle fingers pointing down to your heels, and wrap your forearms so they are as close to parallel behind your calves as possible. Now inhale, and slightly lift your hips. Take another inhale and exhale here, before moving on to lunge and complete the Sun Salutation series. OMG right?? This is a VERY deep hamstring stretch I learned in Hot Yoga, that will help you progress deeper into the traditional version of this Asana.

The last round, come into a comfortable Uttanasana for you, either traditional or with your chest resting on your thighs. This time, cross your forearms and grab each elbow/arm with the opposite hand to come into Rag Doll Pose. Hang for a couple breaths here, and breathe try to breathe into any tight spots in your hips.

Uttanasana - standing forward bend variation rag doll - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Uttanasana – Rag Doll

Check out our new video for some variations of Uttanasana including an extra chest-opener!

Modifications

This is a great pose to try with a block or two, especially if you cannot reach the ground! Flip the blocks to the proper height to adjust for a parallel back in Half Standing Forward Bend, and a folded fully into Uttanasana!

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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 or if you have any questions! What did you think of this exercise? Which version of Uttanasana did you prefer? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

More Positive Practices

Missed yesterday’s post? Read it here!