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Balancing in Tree Pose

7/21/2011

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Tree Pose
Getting comfortable with tree pose can be very gratifying. There are many variations of tree pose, but for beginners there are some basic modifications to make the pose easier.

Try out these modifications for better balance when practicing tree.

Tree pose with toes on floor
From a standing position, pick up the right foot and place toes on the floor. Turn the right knee out to the right side. Keep gaze focused on a single point. Repeat pose on left side.

Tree pose with foot on ankle
Once you become comfortable with this initial modification, try placing the sole of the right foot on the left ankle. Turn the right knee out to the right side.  Keep gaze focused on a single point. Repeat pose on left side.

Tree pose with foot on calf
Once you have mastered the tree pose with the foot balanced on the ankle, the next step is to balance the sole of the right foot on the side of the left calf muscle.  Repeat pose on left side. Caution: Do not rest foot on the side of the knee.

The arm position can also be modified in any of these tree poses to make balancing easier. Arms can be extended out to the side for optimal balance. Later, try practicing the tree pose with hands placed in a prayer position (anjali mudra) in front of the heart center or arms extended overhead.

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.

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How to Modify a Standing Extended Big Toe Hold Pose (Utthita Hasta Padangustasana)

7/12/2011

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Standing Big Toe Hold
At first glance, the standing extended big toe hold pose may seem inaccessible if you can’t reach your toes, but that doesn’t mean that you have to avoid this pose. There are a couple variations of this pose that you can try, if your hamstrings are too tight to reach full extension.  

Start in mountain pose (tadasana), then bend right knee and raise it to the chest. Hold hands under thigh. When finished, return to mountain pose.  Repeat on left side.

For a slightly more challenging option, begin in mountain pose (tadasana), bend right knee and raise it to the chest. Interlace fingers over right shin. Repeat on left side.

In all of these cases, for aid with balance, try practicing with the left side of body standing next to wall with fingertips touching the wall.

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.


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Yoga Modifications for the Standing Forward Bend

6/30/2011

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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.

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Taking Yoga into the Workplace

6/22/2011

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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.

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Scoliosis and Yoga

6/18/2011

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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.

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Retreating into Yoga

6/6/2011

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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.
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Bending Over Backwards

8/30/2010

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Backbends improve posture, and open the chest and heart by stretching the front of the body. Extending the spine backwards gives a great stretch the abdominals. Backbends can also strengthen the back depending on the type of weakness.  I use backbends to ward off fatigue, anxiety, and mild back pain.

While the graceful arch of a backbend may seem elusive at first, there are ways to encourage flexibility in the spine. However, you should avoid practicing backbends, if you suffer from back or neck injuries, low or high blood pressure, have a migraine, or are pregnant.

Here is a list of backbends for you to work on to improve flexibility in the spine:

  • Bow (intermediate)
  • Bridge (beginner)
  • Camel (intermediate)
  • Cobra (beginner)
  • Fish (intermediate)
  • King Dancer (intermediate)
  • Locust (intermediate)
  • Pigeon (intermediate)
  • Sphinx (beginner)
  • Upward-facing dog (intermediate)
  • Wheel  Pose (advanced)
Take care when practicing these backbends and be sure to work within your limits.

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.
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Pain in the Neck

8/25/2010

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Neck pain can be caused by poor posture, muscle strain originating in the upper back, lack of exercise or even too much exercise. These few simple yoga poses can relieve pain and tension in the neck:   

  • Cat/cows: the neck is slowly extended and flexed as you move between the cat pose and the cow pose.
  • Child’s pose: by resting the forehead on the floor or your fists, the neck is supported to provide relief.
  • Corpse pose: relaxes the neck by allowing it to decompress.
  • Puppy pose: stretches the shoulders and the spine.
  • Standing forward bend: the neck is naturally elongated by allowing it to dangle upside-down as you bend forward.
  • Triangle: there is a gentle rotation in the neck as the gaze is turned up to the ceiling.
  • Twist: the gentle rotation from the waist twists the spine and the neck will begin to turn to the side as you move into the pose.
  • Wide-legged standing forward bend: the neck hangs down in this pose resulting in a lengthening in the back of the neck.
Until your neck pain subsides, it is best to avoid practicing headstand and shoulderstand or any other poses that put pressure on the neck. Also avoid excessive neck flexion and extension.

With daily practice of these key poses, you should find that your neck pain begins to lessen, and in many cases will be completely alleviated.

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.

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Howdy, Parnter!

8/25/2010

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Practicing yoga with a friend can be fun and rewarding, while partnering in a pose can increase the stretch and be just as fulfilling. In fact, by partnering you can experience the same type of adjustment as that made by the yoga instructor for proper alignment. Emotionally, partner poses also develop trust and remove competitiveness.

Additionally, children will enjoy partnering poses. By working together, it is a fun way to learn cooperation.

Here a few partner poses to get you started.

  • Boat: Facing each other, sit on the floor with your knees bent.  Lift your legs into the air. Place the soles of the feet on your partner’s feet.  Extend the legs. Lift the arms and hold on to each other’s hands for balance.
  • Extended leg lift: Stand face-to-face. One partner raises the right leg as high as possible and the other partner holds on the right ankle with his/her left hand. The other partner lifts the left leg and the left ankle is held by the other person.
  • Standing forward bend: Stand back-to-back in mountain pose and fold forward. Grab hold of each other’s shoulders.
  • Warrior II: Stand side-to-side. One partner will step into warrior II with the right foot. The other will step into warrior II with the left foot. The back foot of each partner is touching. Using the back arms hold onto each other’s wrist.
  • Wide legged standing forward bend: Stand back-to-back in a wide-legged stance. Fold forward from the hips. Thread your arms in between the legs and reach for your partner’s upper arms and hold the arms with your hands.
In some cases, partner poses are easier to practice with a partner of similar height.

Additional Resources: Dana Rae Pare's Partner Yoga

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.



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Greeting the Sun

7/8/2010

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Traditionally, sun salutations (surya namaskara) are practiced on an empty stomach in the early morning just before the sun rises. The yogi faces the east to welcome the rising sun. This invigorating vinyasa warms up the body and prepares it for subsequent asanas. 

The sequence of asanas flow from pose to pose while linking each asana with the breath. Begin in mountain pose (tadasana), inhale the arms overhead; exhale to lift the heart and chest as you extend back from a standing position. Return to mountain pose on the inhalation. Exhale and hinge forward from the hips, folding into a standing forward bend (uttanasana). Inhale as you lengthen the spine and look up. Exhale fold the body in half, then step back with one foot for a lunge, take the other foot back coming into plank pose. Exhale and bend the elbows to lower yourself into four limbed pose (chaturanga). Inhale to upward facing dog by lifting the chest and arching the spine back. Exhale and return to downward facing dog. Bend the knees and step forward to uttanasana as you exhale. On the inhalation, raise the arms overhead and return to a standing position. Exhale to extend back from a standing position. Inhale return to mountain pose. Exhale lower the hands in a prayer position (anjali mudra) in front of your heart center.

Sample Sun Salutation Sequence:
• Start in mountain pose (tadasana)
Inhale:
• Upward salute (urdhva hastasana)
Exhale:
• Standing forward bend (uttanasana)
Inhale:
• Lunge
Retain breath:
• Plank
Exhale:
• Four limbed pose (chaturanga)
Inhale:
• Upward facing dog
Exhale:
• Downward facing dog
Inhale:
• Lunge
Exhale:
• Uttanasa
Inhale:
• Urdhva hastasana
Exhale:
• Release hands to chest in anjali mudra and stand in 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.
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    Denise Hitch
    Certified Hatha Yoga 
      Instructor


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