Category: Yoga

How To Do Upward Plank Pose

December 5, 2021

Upward Plank Pose

Upward Facing Plank is a bodyweight strength exercise that works the gluteals, triceps, and neck extensors.

Instructions: Sit tall, legs together. Take a deep breath. On the exhalation, slowly lift until your body forms a straight line with shoulders higher than hips, and hips higher than knees. Keeping mouth closed, carefully allow your head to lean back. Exhale and return to start position.

Modification: 1) Instead of drawing your head back, bring chin to chest and look at your feet. 2) Place hands on mat with fingers pointed outward.

Alternative: From a seated position, perform Upward Table instead, by placing both feet, hip width on your mat, with knees at right angles. Lift yourself up off the mat, and then return to start postion.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

How To Do TRX Yoga Side Plank

November 28, 2021

TRX Yoga Side Plank

The TRX Yoga Side Plank is a core suspension exercise that strenthens the spine and pelvic stabilizers.
Instructions: Grab the foot cradles in each hand. Lie on your back. Slide your feet into the loops. Move onto your side. The goal is hold the TRX Side Plank steady, while you stabilize your hips, shoulders and spine during suspension. Align your supporting elbow under your shoulder. Keep your supporting shoulder strong by not allowing it to rise up toward your ear.
Prerequisite: You should be able to perform a strong side plank on the mat either with your feet stacked, or in a scissors position, before attempting the TRX Side Plank.
Level: The TRX Side Plank is not recommended for those new to exercise. To build strength, practise mat side planks before attempting TRX.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

How To Do Seated Open Angle Pose

November 19, 2021

Seated Open Angle Yoga Pose

Seated Open Angle Yoga Pose stretches the inner thighs and side of your upper body. Calves are stretched while the ankles are flexed, as shown in the video.

Instructions: As you lean into the stretch, your bottom and legs remain on the mat. As you stretch to the right, your left leg and left buttock are firmly planted on the mat. If they begin to lift, select Modification , and #2. Maintain a long spine without leaning forward. If you can’t do that, select Modification #2 and #4. Modification #3 will help you to reach farther.

Modifications: 1) Place your hand, instead of your forearm on the mat. 2) Lift your arm straight up, rather than overhead. 3) Sit either on a Yoga wedge if you have one, or a thick, folded towel. 4) Sit with your back against a wall.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

How To Do Warrior II to Extended Side Angle Vinyasa

November 11, 2021

Warrior II Vinyasa

Warrior II Pose > Extended Side Angle Pose

A short vinyasa sequence isolates movement. Learn how to improve flexibility, and correct alignment, by practising two basic poses in the flow style.

Warrior II Alignment: position your knee directly over your ankle. The distance between your feet is about the length of one leg. The hips face forward in the starting position.

Modifications: 1) Use one or two Yoga blocks under your supporting hand if reaching the mat is too difficult. 2) Allow the outer edge of your back foot to lift off the mat.

Modifications: 3) Instead of reaching your arm over your head, bring your arm around your back, allowing it to rest there. 4) Look forward, instead of looking up.

Why Use Yoga Blocks? Using 1 or 2 blocks helps maintain correct alignment. Blocks prevent your body from leaning forward in the Warrior II Pose. Correct alignment improves the ability to breath properly during poses.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

How To Do Down Dog Vinyasa II

November 7, 2021

Downward Dog Vinyasa II

Down Dog > Down Plank > Stick > Up Dog > Down Dog

Short Vinyasas Focus On Areas That Need Improvement

This is a short video demonstration of 4 fluid poses: Downward Facing Dog, followed by Downward Plank, into Stick Pose, into Upward Facing Dog, and finishing in Downward Facing Dog. Avoid collapsing shoulders. Keep them neutral and strong.
Modifications: To modify Stick Pose, lean on your thighs.
Benefits: Stretches hamstrings, front of neck. Strengthens backside, arms. Short vinyasas help to improve your overall practice by focusing your attention on areas that need improvement.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider