Yoga Tribe Blog

Lie back on a bolster with a block under the far end to create an incline. Bend your knees and bring the soles of your feet together, allowing the legs to open. Relax the inner thighs and groin. To add some gentle assistance to the opening of the groin, use as strap in a wide circle and place it at the lower back, across the inner thighs and around your feet before you recline. Bring some gentle spinal extension into the pose opening across the chest and at the front of the shoulders by moving your arms away from the body with palms fac ..

Tree Pose ( Vriksasana ) Tree Pose, or Vrksasana, is a yoga pose that will help you improve your balance and mental focus. It may also help you strengthen the muscles in your legs and core. In this pose, the lower body provides the support for the upper body as the body stands with grace and strength. Step by Step: 1. Shift your weight to your right foot. 2. Find a point to watch in the distance to help with balance. 3. Raise your left leg off the ground, bending at the knee. 4. Place the sole of your left foot on the inside of your rig ..

Standing Bow Pose ( Dandayamana-Dhanurasana ) Like camel posture, standing bow posture seems to exist on the extremes of Bikram practitioners – for some being their favourite posture and for others being their most loathed. Love it or hate it, this posture is a perfect example of the “tourniquet” effect in Bikram yoga, because it transfers circulation from one side of the body to the other and then equalizes it. Standing bow posture is a very comprehensive posture, improving the flexibility and strength of most of the body’s ..

Standing Head to Knee Pose Dandayamana Janushirasana (Dan-da-yamana Janu-shir-asana) This posture begins in the mind: you must to believe 100% that you can do it! Once you’ve got that mental picture of yourself holding the full expression of Standing Head to Knee, follow these steps: 1. Place your feet together and shift the weight onto one foot. Maintain your balance by distributing the weight equally over the four points of the foot. Engage the arch to contract the muscles on the inside of the thigh. Continuously engage the quadriceps! 2. Suck you ..

Toe Stand Padangusthasana (pahd-ang-guhs-TAHS-uh-nuh) Step by Step: 1. Begin standing in Mountain Pose (Tadasana) with your arms at your sides. 2. Shift your weight to your left foot, then bend your right knee up toward your chest. Raise your right foot and bring your right heel to rest on the front of your left thigh or hip. The sole of your foot should be facing the sky, and the top of your foot should rest on your leg or hip. 3. Allow your right knee to drop down. Bring both hands to the center of your chest in prayer po ..

Full Locust Poorna Salabhasana (Poor-na sha-la-BAHS-anna) Step by Step: 1. For this pose you might want to pad the floor below your pelvis and ribs with a folded blanket. Lie on your belly with your arms along the sides of your torso, palms up, forehead resting on the floor. Turn your big toes toward each other to inwardly rotate your thighs, and firm your buttocks so your coccyx presses toward your pubis. 2. Exhale and lift your head, upper torso, arms, and legs away from the floor. YouÂ’ll be resting on your lower ribs, belly, and front pelvis. Firm yo ..

Crane (Crow) Pose Bakasana (bahk-AHS-anna) baka = crane Step-by-Step Instructions: 1. Squat down from Tadasana with your inner feet a few inches apart. If it isn’t possible to keep your heels on the floor, support them on a thickly folded blanket. Separate your knees wider than your hips and lean the torso forward, between the inner thighs. Stretch your arms forward, then bend your elbows, place your hands on the floor and the backs of the upper arms against the shins. 2. Snuggle your inner thighs against the sides of your torso, and your s ..

Eight Angle Pose Astavakrasana (ahsh-tah-vah-krahs-anna) asta = eight vakra = bent, curved Step-by-Step Instructions: 1. Stand in Tadasana (Mountain Pose), with your feet separated a bit wider than usual. Exhale, bend forward to Uttanasana (Standing Forward Bend), press your hands to the floor outside your feet. Then with your knees slightly bent, slip your right arm to the inside and then behind your right leg, and finally press the hand on the floor just outside your right foot. Work your right arm across the back of the right knee, until the knee ..

Eagle Garudasana (gah-rue-DAHS-anna) Instructions: 1. Stand in Tadasana. Bend your knees slightly, lift your left foot up and, balancing on your right foot, cross your left thigh over the right. Point your left toes toward the floor, press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot. 2. Stretch your arms straight forward, parallel to the floor, and spread your scapulas wide across the back of your torso. Cross the arms in front of your torso so that the right arm is above  ..

Triangle Pose (Trikonasana) Tree-kone-ahs-ana Trikona - Triangle Asana - Pose Instructions: 1. Stand toes and heel together to start, inhale arms over head and exhale take a 4 feet step with the right foot. 2. Arms are parallel to the floor, ankles under wrist. 3. Arms pull back and hips push forward, heels in one straight line. 4. Turn the right foot to a 90 degree angle and bend into right knee stacking it directly on top of ankle (making sure knee does not pass toes). 5. Not moving the lower body, tilt the arms. Right arm i ..