Yoga Destiny
Tel: 732-637-YOGA - E-mail: YogaDestiny@gmail.com
  • Home
  • Services
  • Prices
  • Prenatal Yoga
  • Mommy & Me Yoga
  • Yoga Parties
  • Kid Birthday
  • Shop
  • Appointments
  • Contact Us
  • About Us
  • Blog
  • Testimonials
  • Special Events

Yoga Modifications for the Standing Forward Bend

6/30/2011

5 Comments

 
PictureStanding Forward Bend
Yoga poses can be adapted to fit most people’s range of motion. In the next few blogs, I will go over the various adjustments to make yoga poses accessible to almost anyone interested in practicing yoga.

Today, let’s focus on the standing forward bend (uttanasana). You don’t have to reach your toes to benefit from this pose.  A simple prop, such as a block placed in front of your feet will serve to raise the floor and let you bend forward, while pressing the hands down into the block.

If you don’t own a block, and can’t yet bring your fingertips or hands to the ground with the legs straight, just hold onto your thighs, shins, or ankles depending on your current flexibility.

How to move into a standing forward bend:

From a standing position, hinge forward from the hips, and bring the chest toward the knees. If the hands can comfortably reach the ground while keeping the legs straight, stay in this position. Otherwise, to modify the pose, choose one of these options: 1) place hands on a block positioned in front of the feet, 2) rest hands on the front of the thighs, 3) rest the hands on the shins, or 4) rest the hands on the ankles.

Caution: If the hands are resting on the legs, avoid pushing the hands back into the knees. Keep the hands on the thighs, shins, or ankles.

Come out of the pose by gently bending the knees, releasing the arms overhead, and returning to a standing position. Then, let the arms rest alongside the torso to bring you back to a mountain pose (tadasana).

Follow us on Facebook and Twitter. For yoga in Dunellen, NJ or yoga in Piscataway, NJ and yoga in other Central New Jersey areas, get in touch with me at Yoga Destiny.

5 Comments

Taking Yoga into the Workplace

6/22/2011

1 Comment

 
Yoga has so many wonderful benefits; it’s only natural that many businesses have found a way to incorporate yoga into their office wellness programs.

Both the company and employees reap the rewards of bringing yoga into the workplace.  Employees often report feeling more relaxed and a greater sense of well-being. In addition to the stress reduction benefits of yoga, the practice can help to prevent or mitigate common workplace injuries from repetitive motion such as lifting and moving objects or carpal-tunnel syndrome. Yoga poses can be used to lower blood pressure, reduce neck and back strain, and even headaches.

 As a result, companies that offer on-site yoga instructions to their employees on a regular basis are finding a reduction in the overall use of sick days.

Bill Mauke, partner and workforce health practice leader at Ovation Benefits Group in Farmington, reported, “In an effective employee wellness plan, it will have been able to reduce annual cost increases on health care from 12 percent to 3 percent — that’s an excellent outcome.  They also find when they look more broadly, they’re able to see substantial decreases in absence and disability costs. When you look at the impact on health holistically, it’s a big number.”

Mauke went on to say that without wellness programs employers can anticipate an annual increase of 10%-15% in health care costs.

Barbara Aiudi, vice president of employee benefits at C.M. Smith Agency in Glastonbury, noted that “studies show that for the most comprehensive programs, you see for every dollar spent, you get $3 to $6 back.”

Perhaps, not surprisingly, an increase in overall morale among employees has been attributed to practicing yoga regularly with colleagues at the workplace.

Follow us on Facebook and Twitter. For yoga in Dunellen, NJ or yoga in Piscataway, NJ and yoga in other Central New Jersey areas, get in touch with me at Yoga Destiny.

1 Comment

Scoliosis and Yoga

6/18/2011

0 Comments

 
PictureCat/cows
In many cases, yoga can decrease back pain and discomfort for people with scoliosis by strengthening weak muscles, lengthening the spine and loosening tight muscles.

Standing postures will strengthen the legs to provide more support for the weight of the body and lessen the load on the spine.  Warrior I and warrior II poses will both strengthen and stretch the legs.  Stretching the legs and hips will also improve freedom of movement and posture.

Releasing the psoas muscles is another way to free the spine. A runner’s lunge with the back knee on the floor, release the wind pose, and pigeon pose will stretch the psoas.

Lengthening the spine to reduce the lateral curvature and create space between the vertebrae can help to alleviate pain. Seated forward bends, head-to-knee pose, and cat pose all lengthen the spine.

A strong core can prevent the back tightening from compensating for weak abdominal muscles.  Yogic crunches and leg lifts will build strong abdominal muscles.

A gentle rotation of the spine in the triangle pose and half lord of the fishes pose stretches and strengthens the spine for proper alignment. Ironically, these poses can de-rotate the spine. Just be sure to focus on lengthening the spine when twisting toward the concave side of the spine. Concentrate more on the twist when turning toward the convex side of the spine.

Breathwork also plays an important role in yoga. In regards to scoliosis, send the breath into concave side of spine to stretch intercostals muscles to help create evenness on both sides of the chest.

When practicing any pose, be careful not to stretch to the point of pain as this type of movement is counter-productive.  Check with a doctor before undertaking any new form of exercise.

Resources: Yoga for Scoliosis by Elise Browning Miller

Follow us on Facebook and Twitter. For yoga in Dunellen, NJ or yoga in Piscataway, NJ and yoga in other Central New Jersey areas, get in touch with me at Yoga Destiny.

0 Comments

Retreating into Yoga

6/6/2011

0 Comments

 
Sometimes getting away from your regular routine is the best thing that you can do for developing your yoga practice. If you feel like you have reached a plateau in yoga, taking time to attend a yoga retreat may be just the ticket. Naturally, you gain new insights from taking classes with different instructors.  

Just changing the setting of the yoga practice can have a dramatic effect on your experience.  If you are used to practicing yoga indoors at the same time every day, look for a retreat that offers yoga classes outdoors. Simple changes can be quite cleansing for the mind and spirit.

Also keep in mind that just because you are attending a yoga retreat, you don’t have to live like an ascetic depriving yourself of the basic necessities, fasting, or maintaining a strict vegetarian diet. Of course, you can do that, too, if you want.  

There are so many varieties of yoga retreats available. Experiences range from living like a monk to luxury, ecotourism sanctuaries.  Yoga retreats come in all shapes and sizes. Choices abound from local to international destinations.

Check out these resources to find yoga retreats that fit your style and goals:

http://yogaretreat-international.com

http://www.allstays.com/yoga/yoga-retreats.htm

www.kripalu.org

http://www.esalen.org/

Follow us on Facebook and Twitter. For yoga in Dunellen, NJ or yoga in Piscataway, NJ and yoga in other Central New Jersey areas, get in touch with me at Yoga Destiny.
0 Comments
    Picture


    Author
    Denise Hitch
    Certified Hatha Yoga 
      Instructor


    Archives

    January 2016
    March 2015
    August 2014
    June 2014
    July 2012
    May 2012
    November 2011
    October 2011
    September 2011
    July 2011
    June 2011
    August 2010
    July 2010
    June 2010
    May 2010
    April 2010
    March 2010
    February 2010
    January 2010

    Categories

    All

Powered by Create your own unique website with customizable templates.
Photo used under Creative Commons from lululemon athletica