Arm balances seem and look really impressive. They are a great addition to any yoga practice since they build stability and core strength. Arm balances do more than help you build physical strength, they also help you learn to persevere and not take your yoga practice too seriously. You will fall, and probably stumble a few times, but once you master an arm balance, your strength, stability, coordination, and confidence will all improve.
Here are 5 tips for practicing arm balances:
1. Be aware of where you are in your practice
You will have much more success with arm balances if you are realistic about where you are as a yogi. Some arm balances are good for beginners, while others are more advanced. If you’re a beginner, go ahead and try Scorpion, but don’t be surprised if it’s just a bit out of reach. Conversely, if you’re an advanced yogi and have been practicing Mayurasana (Peacock Pose) for a while, consider trying something a bit harder like Dragonfly or Koundinyasana (Sage Kaundinya's) pose. You won’t improve as a yogi if you don’t push more, find your edge and try something new.
2. Find your drishti
Just like finding your gaze (drishti) in balancing standing poses, finding a gaze in arm balances is essential. Find a stationary focal point a comfortable distance out in front of you. If it’s too far away or too close, it will be hard for you to focus.
3. Don’t push too hard too fast
It’s easy to rush into arm balances, even if you’ve been practicing yoga for months; it’s important to make sure you’re moving into the balance slowly and with intention. When you rush, or push yourself too fast and too hard, you end up frustrated, disappointed, or injured. Practicing arm balances regularly you begin to see improvements over time.
4. Warm up
Before you attempt to practice any arm balance, make sure you have warmed up your body beforehand. Practice a few rounds of Sun Salutations. It’s much harder to nail an arm balance if you’re going into it cold.
5. Press Down
In order to lift up, you have to press down through your hands. Make sure to press evenly through your hand, and engage your fingertips. Try to avoid putting all the pressure on the base of your palm as this will lead to wrist injuries.
Yoga tends to get a bad reputation because people think it’s all about stretching and bending your body into a pretzel; and while the later may be true (you’ve seen those Instagram pics) it’s also better than just doing crunches all the time! While many types of traditional yoga practices are based on mindfulness and spiritual mantras, yoga is also a great ab workout. These 5 poses here offer a ton of core strength. I mean, there’s a reason you can’t hold them for long before collapsing onto your mat. Start with these poses to begin to strengthen your core and tone your abs without doing any crunches.
1. Boat Pose
Boat pose is amazing for your entire core because it works the muscles in your upper and lower abs at the same time. Start by sitting on the floor with your legs straight in front of you. Then, press your hands on the floor behind your hips and lift your legs off the floor, leaning back slightly and lifting your hands in front of you. Your tailbone should now be on the ground with your legs and arms forward in the same direction. You can either hold it there for maximum time, or hold it for a few breaths, release, and then repeat for reps (10-12).
Bend your knees at first if you’re not able to extend them fully.
2. Warrior III
It might sound weird to do an ab exercise while standing up, but the whole point of the Warrior III is to challenge your balance by standing on one foot, and then stabilize using your core. Start standing up with your feet hip-distance apart and your arms at your sides. Then, turn to your left and step your feet wide, bending your right knee over your right ankle. Press your weight into your right foot and lift your left leg out behind you while your arms extend out in front of you. If it feels wobbly or awkward to be on one foot, that’s the point. Engage your abs and squeeze tight to stabilize yourself for as long as you can—at least 30 seconds before switching legs
Keep your arms in prayer position to help with balance.
3. Side Plank
Side planks may seem basic, but there’s a reason you do them in every yoga, Pilates, and workout: they do the trick. The idea of the side plank is to stack your feet on one side of you while your forearm is on the ground and your hips are lifted. You want to engage your oblique muscles. Hold the pose on each side of your body for 30 seconds and remember to keep your obliques and hips lifted and squared the entire time. The other option is to support yourself with a fully-extended arm, which takes some burn off your abs but adds an additional balance component—still good for your core.
Stacking your feet is standard, but lowering your back leg for stabilization is a modifier.
4. Chair Pose
Chair pose tends to feel like a quad workout (and it is), but if you’re doing it right and taking your time, you can feel this in your core too and it’s great for your abs. Standing hip-distance apart with your arms straight over your head, sit down into a mini squat without moving your arms at all. Bring your hips as low as you can and engage your core muscles so that you don’t lean too far forward. Take deep breaths and hold the pose for a minute if you can.
Keep your weight in your heels, lift your toes off your mat to remind yourself if need be.
5. Elevated Plank
Planks are basic and sound boring, but by elevating your feet onto a higher surface, (like a yoga block, wheel or a bench) you can get a deeper burn in your abs and really engage all your muscles at once. The idea is to have your feet elevated behind you and your body in one straight line. Try to think about pulling your belly button toward your spine and slightly lifting your buttocks; making sure your back stays straight the entire time. The burn will kick in pretty quickly but that just means you’re doing it right. Start with 30 seconds and work up to a minute.
Just like with side planks, dropping to your forearms puts more stress on your abs, but is also more stable.
Uddiyana can be translated as “upward flying” and bandha as “lock”. This lock is located in the lower abdomen about three fingers below your navel; it is a band of muscle between your two hipbones. This space can be engaged in a full range of ways, from slightly firm, or intensely engaged, drawing the belly into such an extreme that it is visibly pulled up and under the rib-cage. For asana, we work towards something in the middle, as a start. For pranayama, we reach towards the more extremely engaged end of the spectrum.
How to practice Uddiyana Bandha:
1. Pull the low belly in and up towards your spine. For most yogis, this may take some time to recognize that it’s there.
2. Lay on your back with knees bent and feet on the floor. Take your hands to your belly at your hip bones and begin to press the arch of your lower back towards the floor. While you will not actually lose that space between the back and the floor, you likely will feel your belly begin to engage.
3. If the previous option doesn’t work, stay on your back and stretch your legs out on the floor in front of you. Try to lift your heels an inch off the ground. This is an optimal way to notice your lower abdominal lock.
A strong and engaged core is what you want in most of your yoga postures. This lock stabilizes the body by aligning the hips and spine, drawing strength from the center rather than the extremities. This will create a stronger core for the body to draw from, while also decreasing the potential for injury in the hip and shoulder girdles, as well as in the outer limbs. Once the core becomes strong and a part of practice, it makes other poses easier and more accessible.
There are other internal benefits to this lock, such as keeping the digestive organs clear and moving, helping the flow of energy sealed inside the body, building prana (life force) and heat while assisting in the removal of impurities. According to ancient yogis, the solar plexus (Manipura Chakra), is the seat of fire within our physical and psychic systems. The lower chakras are the energy centers of many vital functions and health issues within the physical body. Keeping this part of the body active and working prevents lower back problems and promotes healthy adrenal glands while improving kidney, bladder, and liver function.
By engaging Uddiyana lock the breath above the belly fills the lungs and rib-cage, thus, initiating ujjayi breathing. In addition to building focus and concentration on the breath’s sound, ujjayi is a powerful pranayama that heats the body and stimulates the flow of blood, increasing your circulation as well as your metabolism. Taking in more air also oxygenates the blood, which keeps the blood healthy and more resistant to disease.
While nurturing and providing an outlet for stress, relaxation and stretching, yoga is not easy. If we ignore our core muscles, we will likely have a higher risk of injury. When feel the intensity of our body getting stronger, the heat we’re creating and the sweat forming across the brow; acknowledge that your effort will not go unnoticed or be in vain, but will rather build towards a safer and stronger practice. Keep your energy centered, protect yourself from injury and celebrate your strength, awareness, and diligence.
“So we would say in yoga that the subtle precedes the gross, or spirit precedes matter. But yoga says we must deal with the outer or most manifest first, i.e. legs, arms, spine, eyes, tongue, touch, in order to develop the sensitivity to move inward. This is why asana opens the whole spectrum of yoga’s possibilities. There can be no realization of existential, divine bliss without the support of the soul’s incarnate vehicle, the food-and-water-fed body, from bone to brain. If we can become aware of its limitations and compulsions, we can transcend them. We all possess some awareness of ethical behavior, but in order to pursue yama and niyama at deeper levels, we must cultivate the mind. We need contentment, tranquility, dispassion, and unselfishness, qualities that have to be earned. It is asana that teaches us the physiology of these virtues.”
~B.K.S. Iyengar, Light on Life: The Yoga Journey to Wholeness, Inner Peace, and Ultimate Freedom
Parsvottanasana comes from the Sanskrit words Parsva meaning side, Ut meaning intense and tan meaning to extend, stretch or lengthen. Hence the name Intense Side Stretch Pose. This pose is also called Pyramid Pose, which emphasizes the powerful foundation and strength created in this pose.
Getting into the pose:
Caution: Do not practice this pose if you have a hamstring injury. If you have a shoulder or wrist injury, do not practice the full version of the pose. Women who are pregnant and those with back injuries or high blood pressure should practice the pose against a wall. Always work within your own range of limits and abilities. As with any exercise regimen, including yoga, talk with your doctor before practicing.
We spend a lot of time on our computers and on our cell phones. But since the likelihood of us getting along without our cell phones or laptops is probably not going to change in the near future, we have to take necessary precautions to ensure that our bodies stay strong as we work more and incorporate these tech gadgets into our daily lives.
Just as sitting too long at our office desks makes us more stiff in our shoulders and hips, keeping our hands positioned over the keyboard can have the same effects. Injuries or pains that result from repetitive movements whether it’s typing, texting, playing tennis or knitting are called Repetitive Stress Injuries, or RSI for short. They occur because the repetitious motion pulls on the muscles and tendons that surround the joint. In the case of computers, our wrists become overused and often mild to severe forms of Carpal Tunnel Syndrome (CTS) can manifest. But there is hope for your sore and achy wrists. A study by the University of Pennsylvania School of Medicine showed that a yoga-based routine was more effective at reducing the symptoms associated with Carpal Tunnel Syndrome than wearing a splint or receiving no treatment at all.
Yoga postures that relieve wrist pain also strengthen and elongate the supporting muscles of the hand making them more flexible and stronger to handle the constant motions of clicking away at the keyboard.
Get in the habit of doing these exercises every day as your computer warms up and even throughout the day when you need to take a break. But if your pain persists for more than a week, make an appointment with your doctor to rule out a more serious injury.
Winter is a time for slowing down and reflection. We naturally have less energy to burn in colder winter months; cancellations and school closings, work, and even our favorite yoga class may leave us feeling more tired and out of balance than usual. The dark, colder days and nights can be unforgiving! Take advantage of these winter days to nourish your body and mind, and give yourself permission to slow down and keep in sync with the earth’s natural cycles.
Here are some tips to practice during the winter (and year round):
Yoga Asana: Get on your mat every day. I know this may seem obvious, but increased movement especially during the winter is a great way to not only increase your energy levels, but it’s also a great way to warm-up your muscles. If a slow paced, Yin, or restorative practice is better for you, then welcome that. Turn on music that is reflective of your mood or energetic state. This creates an opportunity to get fully connected with the body, and move with the music in a very instinctual way without any desired outcome or goal. Often, we may feel pressure to complete a particular series of postures as a yoga practice, turning on some music is a way to let that go.
Just Sit: Literally. Nothing fancy, nothing forced. Just sit and be with what you notice. Thoughts, sounds, body sensations, your breath, the weather outside . . . be with it all. The best thing is there’s no right or wrong way to do this.
Eat and Drink Well: Prepare nourishing, warming foods with fresh, local ingredients. Eat slowly, with awareness. Turn off the computer and put your phone away. Drink a warm cup of tea while reading or watching the snow outside of your window. Focus on each bite or sip of food and all the sensations that accompany the moment. Savor the experience.
Practice Gratitude: Make it a practice to notice and reflect upon the positives, such as having a warm home, food to eat, clean drinking water, the relationships in your life, and the natural beauty of your surroundings. Consider extending the positive effects of this practice outward; show kindness to a stranger by saying “hello” or “good morning”. Let friendliness, compassion, and appreciative joy into your heart and see how it changes your life, as well as the lives of others.
Leave me a comment on how you apply any of these tips.
You want to start a yoga practice, or perhaps you’ve been practicing on your own at home and you don’t know how to pick a Yoga teacher. I understand, I’ve been there myself! This “CALM” check list will help you to find the right Yoga teacher for you.
The following is the “CALM check list.” This checklist is a basic criterion that your Yoga teacher should meet before you continue on to a second Yoga class with them. C.A.L.M gets its name from four main factors: Communication, Assist, Listen, and Modification. For the right Yoga teacher, you should be answering with a “yes” to all questions.
Communication: Does your Yoga teacher talk to you, and other students, in a manner of mutual respect? Can you ask a question during class time? Does your teacher show compassion for you and other students? Does your Yoga teacher take the time to lead you through a guided meditation or relaxation? Meditation and relaxation are major aspects of Yoga practice. There are Yoga teachers who just want to get “their workout” done. Beware of Yoga teachers who are so busy that they don’t have time for you. If you want to learn Yoga, you need an open line of communication with your Yoga teacher.
Assist: Does your teacher care about your form? Will your teacher give you a verbal or physical assist during your Yoga class?
Some students never have major problems with alignment and some do, but if your teacher doesn’t give verbal cues, what does that tell you?
Listen: Does your Yoga teacher take the time to listen to your feedback? Is your teacher “in the moment” with the class?
Once in a while, there is a Yoga instructor who runs, “The-it’s-all-about-me-show.” You are not going to learn anything from this type of teaching. Beginners will be put at risk, trying to keep up with a seasoned Yoga teacher who doesn’t explain anything.
Modification: Does your Yoga teacher allow modifications and props? If your teacher discourages props, you are in the wrong place.
Some students will need props, especially so for some beginners and those who have limited range of motion. Just because a teacher can do a posture without props, doesn’t mean every student can.
Some students crave “the stern, but loving parent” types. They will push you harder, but how much pushing do you really need? You want a Yoga teacher who encourages you out of your comfort zone, without being overly pushy that could cause unnecessary injuries.
Respect is a two way street, and you deserve as much respect as your Yoga teacher does. Let common sense be your guide. You should feel good after a Yoga class, and you maybe even feel muscle soreness days after a vigorous class.
Yoga is an ancient science that aims to create a balance between the body, mind and spirit, thereby curing physical mental and spiritual disorders that are caused by this imbalance. In common language, yoga means union; it’s a union of the individual consciousness with the super-consciousness. To be exact, yoga aims at reminding us of this union that already exists and has merely been forgotten. To put it simply, yoga is experiencing and knowing what already exists, not inventing anything new.
At the physical level, yoga can create a balance and harmony among the various organs and systems of the body, allowing the healing powers inherent in the body to work and cure physical ailments. At the mental level, yoga is the harmony between mind, heart and hands or between thought, speech and action. At the spiritual level, yoga aims to destroy the individual ego that stands between the individual and the cosmos, thus attaining the ultimate truth.
Yoga is essentially a set of systematically devised physical exercises that place emphasis on balance and posture. Combined with breathing exercises they have the capacity to cure almost any ailment of the body and mind. The underlying concept of yoga is to create the situation in which the human body can function at optimum capacity.
Yoga asanas or poses are simple and effective body movements that massage the muscles lubricate the joints and tone the whole body. Yoga poses help to keep the body healthy and the mind peaceful. Asanas exercise the nerves, glands, ligaments, and muscles. These exercises increase flexibility and balance in the body. Yoga poses refer to the sequence of exercises which is extremely important to get the best results. They are scientifically graded to move from the simple to the complex, to cure the body first and then move on to mental and spiritual goals.
Although you can start a yoga practice under the guidance of a yoga teacher, you can also learn to practice at home with the help of yoga videos online. Once you have learned the basic poses you can make yoga a part of your daily routine. It’s best to have a regular time and place for practicing yoga so that you can reap the benefits from it. After some time you will see a change in yourself. Your body will become strong, more flexible and healthy; you will have a positive attitude and your worldview on life will become beautiful; thus creating unification between mind, body, and spirit.
Most human problems and every stumbling block along the path to spiritual fulfillment are the result of one thing: clinging to attachments. For example, rather than seeing anger as a simple temporary feeling that will pass, we cling to it and don’t let go. It can quickly consume our entire lives, blocking the way to any type of peace or enlightenment. We consider desire to be an internal desire that must be acted upon, rather than seeing it as a simple feeling or thought that will pass if we only let it go. All of our thoughts and reactions to feelings become serious burdens, and we wrap ourselves totally up in those things, in essence making them part of ourselves. When we can't let go of these attachments, we become them.
In order to achieve spiritual freedom, you muѕt let go of everything that you consider to be part of yourself, especially the negative things. One of the greatest benefits of non-clinging is that even early in your path, you will recognize partial results and accomplishments. Learning not to internally identify with just a few emotions or thoughts will allow you to experience a little bit of lightness of foot, more joy and freedom walking through your life. Non-clinging will soon become its own reward, when you realize the benefits it affords.
However, be careful not to confuse non-attachment with detachment. Non-attachment is the opposite of detachment, because you muѕt consciously focus on a thought or emotion in order to release the attachment you have to it. Through non-attachment you can be free to love others, to be completely engaged in your life, your friends, your family, and your career. Through non-attachment you can detach yourself from the barriers in place that separate you from others and from the things that will complete you and fulfill you. By comparison, detachment serves to strengthen the cold, unfeeling barriers that separate you from your life.
If you feel hurt or slighted in some way, an entire army of emotions and negative thoughts may arise and persist for hours or even days. If you stop and observe your reactions to those thoughts, you will quickly see how you cling to them and how they affect your life. Through that observation you will be able to release the hold your reactions have on you by releasing your grip on them, and then they will go away all on their own. You will breathe easier, and you will feel free to respond or not respond do the situation that led to the thoughts in the first place. Your energies will be saved for more productive uses, such as seeking joy and nurturing mindfulness.
According to the Buddha, non-clinging is very valuable to all stages of achieving spiritual depth - the beginning, the middle, and the end of the path. The single price you have to pay to be fully unconditioned, open to the presence of God, is to give up all the things we are clinging to. We may actually catch a glimpse, if even for a moment, of the Divine power that can complete uѕ - if we are able to relinquish our attachments to things that do not matter.
"In the process of letting go, you will lose many things from the past, but you will find yourself." ~Deepak Chopra
Everything in life eventually ends. Our bodies, and the bodies of people we love, grow older, grow ill, slowly age, and eventually die. All of our material possessions are ultimately consumed by time. By the same token, passing emotions and situations that cause them will be entirely forgotten eventually. However, equanimity opens up our minds to timelessness, where there iѕ no death. Equanimity is created by our contact with the part of our soul that exists outside the time constraint. The peace that exists outside the world of time helps uѕ to embrace the world without the constraints of time.
Life itself can help you learn to release attachments and stop clinging. For example, when anger takes control of your mind, take the time to identify it, consider why you are angry, become aware of how much control it has over you, and simply let it go. Doing so can be extremely hard, and especially so when the anger iѕ great, but firmly taking control and releasing your hold on the emotion iѕ necessary if your goal is to free yourself and approach the Divine. Letting go of clinging to anger, fear, and greed iѕ an essential part of respecting yourself. Non-clinging is a spiritual practice that allows you to relax the ties that drag you down, relax your attitude, and release your grip on the bottom in order to reach for the top.
All 20 Minute Yoga Practice 30 Minute Sequence 30-minute Sequence 45 Minute Yin Yoga 8 Limbs Of Yoga Acroyoga Advanced Yoga Poses Arm Balances Ashtanga Yoga Ayurveda Balancing Yoga Poses Bandhas Beginner Yoga Beginner Yoga Poses Bhakti Yoga B.K.S. Iyengar Breathing In Yoga Chakras Chants Dosha Evening Yoga Practice Gentle Yoga Hatha Yoga Hatha Yoga Sequence Hip Openers History Of Yoga Holiday Yoga Poses Home Yoga Insomnia Intense Side Stretch Pose Intermediate Yoga Poses Iyengar Quotes Iyengar Yoga Learning Sanskrit Letting Go Lotus Pose Mantras Meditation Meditation For Beginners Meditation For Children Meditation For Sleep Mindful Exercises Moon Salutations Morning Yoga Om Mantra Partner Yoga Patañjali Pillars Of Yoga Practice Of Yoga Practicing Mindfulness Pranayama Prenatal Yoga Pyramid Pose Restorative Yoga Setting An Intention Shoulder Openers Styles Of Yoga Sun Salutations Surya Namaskar A Traveling Yogi Types Of Yoga Uddiyana Bandha Ujjayi Breathing Vacation Wrist Pain Yama And Niyama Yin Yoga Yin Yoga Poses Yoga And Meditation Yoga At Work Yoga Benefits Yoga Blocks Yoga Breathing Yoga Class Yoga Diet Yoga Etiquette Yoga Exercise Yoga FAQ Yoga For Abs Yoga For A Cold Yoga For Adrenal Fatigue Yoga For Arms Yoga For Arthritis Yoga For Babies Yoga For Baby Yoga For Back Pain Yoga For Beginners Yoga For Better Posture Yoga For Computer Users Yoga For Core Yoga For Fertility Yoga For Glowing Skin Yoga For Hamstrings Yoga For Health Yoga For Heartburn Yoga For Insomnia Yoga For Lower Blood Pressure Yoga For Men Yoga For New Parents Yoga For Pain Yoga For Seniors Yoga For Shoulders Yoga For Spine Yoga For Stress Yoga For Stress Relief Yoga For The Ankles Yoga For Two Yoga For Women Yoga For Wrist Pain Yoga For Wrists Yoga Injuries Yoga Inspiration Yoga Inversions Yoga Mats Yoga Nidra Yoga Poses Yoga Poses For Beginners Yoga Poses For Men Yoga Questions Yoga Quotes Yoga Retreats Yoga Sequence Yoga & Spirituality Yoga Sutras Yoga Teacher Yoga Tips Yoga To Relax Yoga Travel