Bow Pose is considered an intermediate yoga backbend that opens the chest and the front of the body. If you spend your day hunched over a computer you know how good it feels to stretch your arms and lift your chest. Bending backward is a great way to regain balance after hunching forward! Named after an archer's bow, the Sanskrit word Bow Pose (Dhanurasana) comes from two words: "Dhanu" meaning "bow" and "Asana" meaning "pose." Bow pose offers some amazing benefits to the body (as seen in the picture above).
 
Instructions

1. Begin by lying on your stomach with your chin on your mat and your hands resting at your sides.
2. On an exhalation, bend your knees. Bring your heels as close as you can to your buttocks, keeping your knees hip-distance apart.
3. Reach back with both hands and hold onto your outer ankles.
4. On an inhalation, lift your heels up toward the ceiling, drawing your thighs up and off the mat. Your head, chest, and upper torso will also lift off the mat. Draw your tailbone down firmly into the floor, while you simultaneously lift your heels and thighs even higher. Lift your chest and press your shoulder blades firmly into your upper back. Draw your shoulders away from your ears.
5. Gaze forward and breathe softly. Your breath will become shallow, but do not hold your breath.
6. Hold for up to 30 seconds. To release, exhale and gently lower your thighs to the mat. Slowly release your legs and feet to the floor.

Modifications & Variations

• Bow Pose can be a great way to regain balance and strength after a day of slouching forward. Modify the pose as needed, and ease up if you feel any pinching in your back or neck.
• If you can't hold onto your ankles, use a yoga strap. Wrap the strap around the front of your ankles before coming into the pose. Hold onto the strap when you are in the pose with your arms fully extended.
• For more of a challenge, practice this pose with your thighs, calves, and inner feet pressed together.

Useful tips

• Place a blanket beneath your hip bones for extra padding, if needed.
• Hold onto your ankles, not the tops of your feet. This will help to prevent ankle, knee, and other leg injuries.
• Keep your knees hip-width or closer together for the duration of the pose. Do not let your knees splay wider than your hips; doing so can compress and compromise your low back.
• Evenly distribute the backbend across your upper, middle, and lower back.
• Keep breathing throughout the pose. Do not hold your breath!

 
*Remember to always practice yoga within your own means! Poses don't have to "look" perfect; focus more on how it feels in YOUR body.

 
Uttanasana, or intense forward-bending pose, is a component of Sun Salutes and vinyasa, as well as, a dynamic part of the transition between standing and Chaturanga Dandasana. In Sanskrit, Ut means Intense, Tana means stretched and Asana means a yogic pose.
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Uttasana is often dismissed as an uninteresting and basic pose; yet it offers a wealth of opportunities to develop muscle actions that support other standing poses like Warriors and Pyramid Pose. Practicing  this foundation pose brings numerous benefits. Uttasana is also an inversion. Albeit a much more accessible inversion than head stand or handstand but with many of the usual benefits and more. Personally, I lovepracticing Uttansana because the weight of the head hanging heavy is enough to give my neck a gentle stretch. The stretch decompresses the spinal joints allowing a little stretch of the muscles and ligaments as well as a burst of nourishment.

How to:

1. Stand in Tadasana (Mountain Pose), hands on hips (feet together or hip width distance apart). Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.
   
   2. If possible, with your knees straight, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your legs (as seen in the picture). If this isn’t possible, use yoga blocks for your hands. Press the heels firmly into the floor and lift the sitting bones toward the ceiling.
   
   3. With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades.
   
   4. Stay in the pose for 30 seconds to 1 minute. Uttanasana can be used as a resting position between the standing poses. It can also be practiced as a pose in itself.
   
   5. Bring the hands back onto the hips and reaffirm the length of the front torso. Have a micro bend in the knees for coming up. Press the tailbone down and into the pelvis and come up on an inhalation with a long front torso.

Beginner’s Tip: If you cannot touch the ground, hold onto the backs of the legs wherever the hands fall (except for the knees) or cross the arms in front of the body holding onto the elbows. Let the head hang with gravity. If this is still too intense, take tension off the hamstrings and low back by bending the knees. Working with the breath, try “inhaling, bending”, “exhaling, straightening”. Deepen the Uttanasana pose to  increase the stretch on the backs of the legs, stand in the forward bend with the balls of your feet elevated an inch or more off the floor on a sand bag or thick book or lean slightly forward and lift up onto the balls of your feet, pulling your heels a half-inch or so away from the floor. Draw your inner groins deep into the pelvis, and then, from the height of the groins, lengthen your heels back onto the floor.
 
Caution:  Uttanasana requires patience and practice. It can take a while to reach the deepest variation of the pose. Those with back injuries can practice this pose with bent knees, use a block for support under the hands, or substitute Half Forward Bend instead.

Ardha Matsyendrasana (Half Lord of the Fishes Pose) is named after the great yogi Matsyendranath. The name, Half Lord of the Fishes Pose, comes from the Sanskrit words ardha meaning half, matsya meaning fish and, indra meaning ruler and asana meaning pose. Ardha Matsyendrasana is a pretty deep spinal twist in its full expression, but it’s how we approach and prepare for the posture that really makes the difference in how we feel in it.

​This yoga pose usually appears as a seated spinal twist with many variations, and is one of the twelve basic yoga poses (asanas) in many systems of Hatha Yoga and part of the Ashtanga Yoga Primary series. When we mindfully twist our bodies we restore circulation, begin to correct posture, and rejuvenate the spinal column. Practicing twists in yoga also compress the internal organs and glands of the torso, forcing out toxic waste. When pressure is released, fresh blood rich with oxygen flows back to the organs which aids in digestion.
 
How to:

• To begin, sit on the floor with your knees bent and feet flat on the floor. Make sure that both sits bones are rooted to the floor. Slide your left foot underneath your right leg so that the left foot sits at the outer edge of your right hip. Bring the right foot across the left bent knee so that the foot stands on the outside of the thigh. On an inhale bring the right arm up and reach towards the back of the room, creating space in the spine. Place the fingertips or palm in line with your sacrum behind you.
• Inhale, reaching the left arm up; on an exhale twist, bringing your left elbow to the outside of the right thigh. If it feels okay in the neck, gaze back over your right shoulder. If you feel any tension keep your gaze forward. With every inhale feel yourself grow a little bit taller, and with every exhale take the twist a little deeper.  Breathe slowly and deeply, staying for 30 seconds to a minute.
  
• To exit the pose, exhale and release the twist. Reverse your legs and repeat, taking the twist to the opposite side.

Half Lord of the Fishes Modifications:

• A support from the blanket is useful for beginners to get the torso twisted with ease.
• Using both hand to bring the bent knee towards the chest and then twisting. With the support of both arms one can press the bent knee giving it a tight hug which will eventually open the hips and give the posture the right look.
• Bring the body close to the wall by having your back to the wall. As you exhale place the right palm on the wall if the twist is towards the right and with the pressure placed on the wall twist the upper body towards the right. Repeat it with the left side.

 
 
Caution:  People suffering from severe back or neck pain should practice with caution, and with close supervision. Those with slip disc problems should avoid this pose completely. Those with internal organ issues may find this pose difficult and painful. Should be avoided by pregnant women as it can press the fetus.

Contrary to popular belief, you don’t need to be flexible, vegan, or young to practice yoga; it’s truly for everyone! Yogis come in all shapes and sizes and is accessible to people at all levels no matter the age. You can go to a class, just being you, and slowly but surely achieve your best self. Usually, yoga studios have many different level classes and the instructors can help you to modify poses if you are a beginner or want more of a challenge.
 
​Here are just a few reasons to include yoga in your routine:
 
Stress
As a society, we are overloaded with stress, so it’s no surprise that people are attracted to yoga. Yoga is a wonderful way to relax at the end of a day, ground yourself, find center, and decrease anxiety to bring your body back into balance. Try a Yin yoga class or Restorative yoga class. 
 
Build Strength
Do you want long, lean muscles? Many yoga poses increase muscle tone by activating your core, large and small muscles groups all at once. Over time, you’ll be able to flex those toned yoga arms 💪 with confidence and get yourself ready for arm balances you’ve seen on Instagram!  
 
Cross Training
Yoga is a wonderful compliment to other forms of exercise. Where other activities like running or HIIT (High-Intensity Interval Training) can make your muscles tight, yoga can support you to lengthen and create dimension in your body. Using your muscles in different ways will also help to prevent injury.
 
Increased Energy
Flowing through a sun salutation is the perfect way to energize your body and mind while articulating the curves of your spine in order to keep it healthy. Sun salutations are typically done in the morning, but can be practiced any time you need a pick-me-up. So, skip the morning cup of coffee ☕ and practice these seven yoga poses for more energy! 
  
Posture
Due to sedentary lifestyles and desk jobs, many people are dealing with back pain and poor posture as a result of lost articulation of the curves of the spine. Yoga, when practiced regularly, can help reverse the damage that sitting and slouching cause by bringing out these natural curves. Poses that lengthen the sides of the waist, broaden your chest or back, and help you learn pelvic orientation can be very beneficial for you. Good yoga posture teaches every part of your body to bear its own weight as an alternative of relying on other muscles to carry the load.
 
Injury 
If you’re injured, yoga can aid you in rebuilding and learning your body on a deeper level to prevent future ailments. Many athletes work the same muscle groups over and over causing the muscles and joints to wear out over time. Yoga helps joints stay healthy and mobile, while working the entire body to make sure you’re strong enough to support the body parts that get the most wear and tear. Start slow and when possible work with a yoga teacher who can show you how to modify poses based on any injuries you may have as well as, learn poses to avoid. 
 
Caution:  Not all yoga poses are suitable for everyone. Always consult your health care provider before practicing yoga or any other exercise program. The information provided in this blog is strictly for reference only and is not in any manner a substitute for medical advice. Modify poses with yoga props like blocks and blankets. Always practice yoga poses within your own range.

There are some days when we all seem to “pop” out of bed and are ready for our morning yoga; that moment when we have a little time to ourselves, flowing and breathing, ready for the day. And then there those days when we’d rather toss the alarm and go back to sleep or sit on the couch and binge watch Netflix all day. We all deserve a break; but the benefits of stepping onto your yoga mat may be more beneficial than you think.
 
Routine
There’s something to be said about having a daily yoga routine. The more we take the time for ourselves, the more likely we are to continue doing what make us feel good. These are good habits to have and keep. If you like the early morning yoga class at your local studio, then make it a habit to get there a few times a week, or if your preference is getting on your mat at home before everyone wakes up, set your alarm and rise early. Set a goal for yourself; once you get a rhythm going, you’ll find it harder and harder to skip class or your home practice, even if you really want to sleep for an extra few minutes or indulge in your morning coffee first.   

Improved Physical Health
The physical practice of yoga, or asana as it’s known in Sanskrit, has a lot of physical benefits. Asana practice helps to build strength, flexibility, agility and cardiovascular strength. The mindfulness gained from a regular yoga practice can also help to maintain weight loss and improve the way we view our bodies. Yoga is also a great way to recover from injuries. In addition to repairing injuries, the strengthening and stretching components to a physical practice help us work out the muscles we don’t often use, get into deep tissue, and counteract poor posture, like slumping and hunching. If you’re going to class or if you practice at home, and have an injury, make sure to inform your doctor first to make sure you’re clear to practice yoga. It’s also a good idea to inform your yoga instructor before class so that they can offer any modifications if you need them.
 
Mental Clarity
The practice of yoga first began as a form of meditation to help clear the mind and find inner peace. Yogis would sit for long periods of time but all that sitting brought about physical ailments. Over time, poses were added to the practice to improve the health of the seated yogis – poses that would act as a moving meditation, so their mindfulness practice wasn’t disturbed. The focus on the breath during modern practice helps to bring us into the present moment and take us out of our heads. This is why we hear so many teachers speak about stillness, meditation and breathwork, or pranayama, during practice. A lot of poses, especially those in restorative classes, are designed to relax the body and the mind.
 
Taking Yoga Off the Mat
The more we practice yoga on the mat, the easier it becomes to what we learn out into the world. The principles of yoga, including non-harming, non-stealing, and proper use of energies become ways to live our “regular” lives whether we’re at home, work or school. These practices teach us how to be more patient, kind, and compassionate to others as well as, ourselves. They help us to see the world from a different perspective. With a regular yoga practice the easier it will be to take these lessons and that sense of calm you feel while on your mat into the rest of your life.
 
Dealing and Coping
A regular yoga practice also helps us to deal with our past problems or issues, things that we have pushed deep down inside of us and have been unwilling to let go of. This is arguably one of the toughest (yet beneficial) parts of a yoga practice. Styles like Yin yoga that offer a deep stretch, helping to release the issues in our tissues; just being in a safe space and loving community, can help some people open up. For others, yoga is a form of recovery, self-exploration and healing. While some people come to their mat for the physical benefits, others arrive to discover their true selves through movement and meditation.
 
You don’t have to practice yoga every day to reap the amazing benefits of the practice. Start slow, adding another practice during your week or practice a 5 minute meditation while you wait for your tea to cool. Over time, you will develop a routine, a healthy habit, and you’ll notice an overall calm and more peaceful you!
 

The physical and psychological benefits of yoga for stress management has been increasing. With regular practice of yoga it can help decrease stress and tension, increase strength, balance and flexibility, lower blood pressure and reduce cortisol levels. It also produces strong emotional benefits due to the emphasis on breathing and the interconnection of mind, body and spirit. Frequent practice of yoga for stress management encourages better sleep, helps individuals to not focus on things beyond their control and how to live in the present. It makes a stressful event a lot easier to handle, whether it's family or work. While most people have the notion that you have to be flexible in order to do yoga, the truth is, anyone will benefit from yoga regardless of age.

There are many different styles of yoga to suit your preference. It's not about doing yoga better or worse than the others, it's about how you feel in your body and how relaxed you can allow yourself to become. Yoga is considered as a deeply personal practice and no two people can or should hold a pose in exactly the same manner. A person has to work at his or her own level of flexibility, one that is challenging but not overwhelming. If you don't feel good with what the instructor is telling you to do, don't do it. Your body will warn you if you are about to get hurt. It is important that you listen to your body, push the limits gently, but don't let yourself be overcome by ego. Allow your body to guide you and be your friend.

The “goal” of yoga is to synchronize the breath and movement. It is important when to inhale and exhale as you work through poses. Breathing only through your nose keeps heat in the body and keeps the mind focused. Concentrating on your breath is the key to yoga for stress management, as it helps you let go of external thoughts and anxiety. The easiest way to bring yourself into the present moment is to focus on your breath. Feel how it goes down your nose and into your body. It helps you let go of the worrying thoughts. As you end each yoga session, simply lie on your back with both arms at your side with eyes closed and breathing deeply. This final pose (Corpse Pose or Savasana) is designed for deep relaxation.

Keep in mind that yoga is a slow process. Forget about expectations. Let go of competition and judgment. As yoga brings you into the present moment, you will experience joy not only in the physical movement and mental benefits but in spending time in the now.
Feeling stressed out? Try these yoga poses during the holiday season or anytime you need a break!
 

​*This article was originally published by Jill Paschal at Lexiyoga.

There are as many reasons for hip pain as there are approaches to resolving it. Hip joints connect the pelvis and leg bones. No wonder hip health relates to the back, knees, ankles and feet. So, what can you do? If you have a regular yoga practice, notice if your hips feel the same, better or worse after your practice and up to 48 hours after. Move in a way that does not increase the pain. Starting a yoga practice that includes gentle hip exercises can help relieve pain in the hips safely. Relieving hip pain can also relieve pain in the lower back, as tight hip flexors can misalign the pelvis and affect the muscles of the back. You may even want to consider a yoga therapy session. Here, you can find out which muscles are supporting your hips and which are overworking that should be resting. You don't need to understand the anatomy but you will learn to listen to your body for the answers. Here are 4 yoga poses for hip pain relief:

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​Bound Angle Pose can relieve hip pain caused by sciatica, while also stretching the inner thighs and groin. You may wish to sit on a folded blanket before starting, as this helps your pelvis tilt forward, aiding in the stretch. Start in a sitting position with your knees bent and the soles of your feet pressed together. Hold your feet, bringing your heels as close to your pelvis as is comfortable. If you can't comfortably hold your feet, hold your ankles or shins. Sit up straight, keeping your shoulders pressed down.

Happy Baby Pose gently stretches the hip flexors. Start by lying on your back. Bend your knees and bring them towards your chest so that you can grab the outsides of your feet. If you can't reach your feet, use a yoga strap or belt. Widen your legs, gently pulling your knees towards your armpits. Keep your shoulders pressed into the floor, and press your feet into your hands. Push your tailbone down towards the floor to release pressure on your lower back.

​Wide-Legged Forward Fold stretches the hip flexors, while also stretching the spine and legs. Step your feet out so that they are hip-width apart (about 2 of your fists in between your feet). Put your hands on your hips and keep your spine long as you bend forward from the hips. Release your fingers to the floor directly under your shoulders. Relax your shoulders down your back so they don't press up around your ears. Place your hands back on your hips and keep your spine straight as you bend upward out of the pose.

​Fire Log Pose is a hip opener that can be as gentle or as challenging as you'd like it to be. If needed, sit on a blanket to help your pelvis tilt forward. Place your left leg on top of your right leg so that your shins are lined up straight in front of you. Your left ankle should sit just outside of your right knee. Keep your torso straight and let your fingers graze the floor for support. For many, this is enough of a stretch, though you may also fold forward if you want to increase the stretch. Switch legs.

Urdhva Mukha Svanasana is from Sanskrit; Urdhva meaning Upward, Mukha meaning Face, Svana meaning Dog and Asana meaning Posture or Pose. Upward-Facing Dog is a powerful yoga pose that will rouse the upper body, help you build strength and provide you with a gentle backbend in preparation for deeper backbends. This pose is normally part of the traditional Sun Salutation sequence in Ashtanga and other Vinyasa yoga classes and is most often practiced with Downward-Facing Dog. Like Downward Dog this pose is named after the behavior of a stretching dog after a long nap!

Although this pose may appear to be simple, it offers more than its share of proper alignment and challenges. Despite its seemingly simple nature, this posture offers many benefits and can help advance your yoga practice in a variety of ways.

Modifications & Variations
Upward-Facing Dog provides a deep stretch to the entire spine and front torso. Be careful not to force your body into the pose. Practice this pose slowly and come out of the pose if you feel any pain or pinching sensations.

It takes time to build the flexibility and strength for Upward-Facing Dog. Practice Cobra Pose as an alternative pose if Upward-Facing Dog is not yet possible for you.

If your feet and ankles are stiff, from Chaturanga into Upward-Facing Dog, let your thighs come to the floor, then turn your feet over one at a time.

If you find it difficult to keep your legs lifted off the mat, place your thighs on the floor.
 
 

Camel Pose (Ustrasana) is a backbend that stretches the whole front of the body. It’s the deepest backbend and is frequently incorporated into vinyasa practices with several different modifications. Camel Pose, and backbends like it, can be physically challenging and beneficial. Ustrasana is a great, deep backbend that is accessible for most students because it requires less strength and more spinal flexibility.

Known as a “heart opening” yoga pose, Ustrasana stimulates and balances both the fourth and fifth chakras, located at the heart and throat centers. For many yoga practitioners, the heart and throat centers are often closed off and protected; some examples of this would be slouching and poor posture. For this reason, practicing Ustrasana can sometimes stir up emotions more than other poses. It is important to keep a calm awareness of your feelings when practicing this pose; fear of your emotions can create stiffness in the body and may lead to injury.
 
*Caution:  Do not practice this pose if you are currently experiencing high or low blood pressure, insomnia, or a migraine. Also avoid this pose if you have any neck injuries. Never to force your body into the pose. Practice a modified version until you have increased flexibility and strength you need to safely go deeper.  Always work within your own range of limits and abilities. Always talk with your doctor before starting any yoga regimen.