When practicing yoga asanas at home, there are so many ways to keep things interesting and continue extending our boundaries.

To know where those boundaries are, its important to practice a variety of poses, not just the ones you like best. This will really help you tune into your body, as you move into and hold the various positions. Youll notice which poses you find hard, which ones you love, and where you are feeling stiffness in your body. All of these are indications of what postures your body needs, and they can help you design a customized and challenging sequence.

So here are a few tips. Take a few minutes to write down the areas of your body that you know need attentionachy joints, perhaps, or a stubborn tight spot in your back. Maybe you want to strengthen your legs, or core, or loosen up tight hamstrings. If youve been stressed out, you may need to calm your nerves with some yoga breathing or restorative poses.

Once you know what you want to work on, write down the poses or techniques that target these areas and put them together in a sequence. Let these be your go-to poses for a couple of weeks, or a couple of months (although you can vary the poses you do with them each day). At the end of that time, notice how youre feeling and consider how you might change up the poses to target any new areas you want to address.

You might find it helpful to begin each days session with a breathing technique, or a few minutes of Yoga Sound Meditation to help calm the mind. Then move on to gentle stretches to loosen up the body overall. Next you could do your chosen poses one by one, including counter poses when necessary. For example, counter backbends with a forward bend or spinal twist (spinal twists are good counter poses for most postures). I like to include at least one twist, usually Lower Body Rock, at the end of my sequence. It helps balance out the effects of the poses by stretching the spine and back muscles, leaving you relaxed and ready for Shavasana (Corpse Pose), however brief.

Another way to challenge yourself is by holding the poses a little longer or doing more repetitions than usual. If youre not sure how long you generally hold a pose, count your breaths as you hold, and try to hold for a few more breaths, after your first inclination to come out of the pose. You can gradually build up to holding longer, which will help you gain strength and stamina, as well as flexibility.

You might also like to create a theme for your practice and vary it day by day (or do it every day for a week before moving on to something else). For example, if you know that backbends are challenging for you, design a sequence that slowly warms up your back. Cat Stretch is a good one to start with, then move on to gradually deeper backbends, peaking at your target backbend of the day, which might be Locust, Bow, or Camel. Then, as I said before, be sure to do a few cool-down counter poses, before spending a few minutes in relaxation and meditation.

Of course, there are always those days when you dont feel like challenging yourself. Maybe youre tired or low on energy. You can approach these days in one of two ways. Push through and challenge yourself anywayhalfway through your session your energy may return and stay with you for the rest of the day. Or you could take a break from your regular asana routine and do some gentle, restorative poses. Try both at different times to see which works best for you.

One of the perks of a regular home practice is that we have the time and the freedom to listen to our bodies, learn where our boundaries are, experiment, challenge ourselves, and change around our practice as we see fit, letting it continually evolve so that we are always getting something more out of itphysically, mentally, and spiritually. Have fun with it!

See the rest here:
Yoga Life | Wai Lana

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YOGA STUDIO WYANDOTTE - Home

In Downward-Facing Dog, your body forms an inverted V-shape. Start by placing both hands on the mat in front of you, palms down; your hands should be slightly in front of your shoulders. Place your knees on the ground directly under your hips. Exhale as you lift your knees off the ground and lift your buttocks and hips toward the ceiling. Push the top of your thighs back and stretch your heels down toward the floor. Keep your head down between your upper arms and in line with them, not hanging down. If you notice your lower back rounding, try bending your knees to help lengthen your back.

Downward-Facing Dog calms the nervous system, works on overall flexibility, decompresses the spine, tones the arms, sculpts the legs, and opens the shoulders, says Cullis. The pose is often held for five breaths between sides, or longer for more strength-building benefits. Lengthen from your wrists to your hips on your inhales, and deepen your roots from your hips to your heels with each exhale, suggests Cullis.

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8 Yoga Poses for Beginners and Their Benefits | Everyday Health

Founder and director of Wake Up Yoga, Corina wholeheartedly believes that the ancient practice of yoga perfectly complements our modern pursuit of vibrant health, personal fulfillment, harmonious relationships, and spiritual enrichment. Viewing asana practice as an entry-point to self-study, Corina weaves the tenets of yoga philosophy into her teaching, inspiring students to discover how this age-old practice remains relevant today in their own lives.

Creating community has always been my primary objective. I wanted to create a place where everyone feels accepted, embraced, and has a sense of belonging. I wanted to create a sanctuary in which people can take off their armor of defensiveness, learn to be kind to themselves, feel safe being kind to others, discover their true priorities, and dare to live their lives with authenticity, integrity, and tremendous joy. I wanted to create the space for people to attend to their greatest gifts: true health and vitality, on all levels of being.

Wake Up Yoga is incredibly warm and welcoming. Creating this magical space may be the very best thing I ever do with my life. Everyone is welcome. All of our teachers train at Wake Up Yoga, so there is a unifying subtext. Our teachers use intelligent sequencing, effective language, supportive props, and encouragement to make the practice accessible to everyone present. The classes often have a philosophical theme to create a context for the practice, and there is no sense of competition. And still each teacher has her/his own voice and passion for the practice, so the classes have their own unique flavor.

Yoga is not about accomplishing poses, but everything you learn about yourself along the way. We know that children learn life lessons through play; I believe adults can learn life lessons through yoga practice.

I am motivated by a pursuit of truth and a wish to impart curiosity about things we could so easily take for granted like having a body and being alive. I seek to inspire students to discover their boundless potential and live their lives on purpose.

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Wake Up Yoga

Once you have been notified of acceptance into your program, contact Registrations at 866.200.5203 to confirm your space in the training and reserve your accommodations.In order to register for a Kripalu professional training, with the exception of select 1000-Hour Yoga Teacher Trainings, you must first receive an acceptance decision from the Kripalu School of Yoga.

50 percent of the total program cost (tuition and housing/commuter fee) is due at the time of registration to reserve program space and housing. The remaining balance is due five days before program start date.

Refunds (less a $50 processing fee) will be given according to the following schedule: for cancellations two or more days prior to the start of the program, 100 percent of monies paid will be refunded. Less than two days prior to and up to completion of 25 percent of the program, 75 percent of the program cost will be refunded. Up to completion of 50 percent of the program, 50 percent of the program cost will be refunded. Up to completion of 75 percent of the program, 25 percent of the program cost will be refunded. No other refunds or credits are available. The standard cancellation policy applies to all other charges.

For programs offered in two 12-day sessions in which both parts are required for program completion, program cost refers to the total cost of both program parts. Refunds are based on full program length (24 days not 12 days), according to the terms of the cancellation policy above.

For other programs with multiple modules, program cost is determined based on one module at a time. Program start date refers to the start of each module.

Kripalus standard payment policy and refund and cancellation policy applies to the 1000-hour training programs, with the exception of Chakras, Granthis, and Nadis; Restorative Yoga Teacher Training; Yin Yoga Teacher Training; and Kripalu Yoga in the Schools Teacher Training.

Acceptable forms of payment are

Note If you prefer to pay your application fee by check, make checks payable to Kripalu Center for Yoga & Health, and indicate the program and date you applied for on the check.

*If you are an international student traveling to Kripalu for a training and you are unable to obtain a visa to allow you entrance into the United States, we will refund in full all monies paid toward tuition and housing, including the $50 processing fee. Application fees are nonrefundable.

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Kripalu School of Yoga | Kripalu

There are many different ideas related to Yoga, where it comes from, what it is all about, and how to practice a range of techniques.

Generally, it is recognised as an ancient system of philosophies, principles and practices derived from the Vedic tradition of India and the Himalayas, more than 2500 years ago. It is a system that recognises the multi-dimensional nature of the human person, and primarily relates to the nature and workings of the mind, based on experiential practice and self-enquiry.

In Yoga, the body, breath and mind are seen as a union of these multi-dimensional aspects of each and every human being. The system and various techniques of Yoga cultivate the experience of that union, leading to greater integration of being, internal peacefulness, and clarity of the mind. It is a system that is designed to cultivate health and happiness, and a greater sense of self-awareness and higher consciousness.

Yoga cultivates health and wellbeing (physical, emotional, mental and social) through the regular practice of a range of many different techniques, including postures and movement, breath awareness and breathing exercises, relaxation and concentration, self-inquiry and meditation.

Yoga is an approach to life that values appropriate effort, based on balance and harmony, within each person and with each other.

Quality research is important for any field of well-being, health-care and personal development. It could be argued that the practice of yoga has undergone hundreds of years of research through the trialling of the ancient practitioners, who in turn observed the effects upon their students.

However in our contemporary context, we expect that protocols, interventions and other activities that form part of our well-being or health-care plan can stand the test of our contemporary research methods.

In recent years there have been a growing number of well designed studies into the health benefits of yoga. These show that the practice of yoga is safe, useful and very cost effective for a wide range of conditions and life-stages

Yoga Australia continues to keep informed of the latest research and has compiled a representative list of some of the areas of research undertaken in the past few years.

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Yoga classes vary, depending on the particular style or tradition of the teacher or school. Participants may often practice on yoga/exercise mats.

A common yoga class typically includes:

Meditation is usually an integral part of yoga and many yoga teachers may offer classesdedicated to the practice ofmeditation. Participants usually practise either on cushions on the floor, or seated on chairs.A dedicated meditation class typically includes:

Classes generally span 1 1 hours.

Cost per classes typically varies from $10 $25 depending on time, location and the teachers experience.

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What is Yoga? Yoga Australia

We build community and empower our students to take what they absorb in yoga and meditation into their daily lives. With our pay-as-you-can commitment, we open the studio to ALL.

Our teachers are light-hearted, non-judgemental and compassionate. It doesnt matter the brand of your yoga pants, how long youve been practicing, or if you can touch your toes. We strive to serve all people, including those with visible and invisible disabilities.We believe if yoga is accessible to every body, a return to our true nature of peace and joy through yoga should be affordable for everyone.

From our humble beginnings in a shared room with a crowdfunding campaign, our commitment to creating a safe place for spiritual growth enables us to hold space for you to work through whatever brings you to your mat. Whether you want to increase mobility or strength, establish discipline, release stress, build confidence, or start a meditation practice, there is a class on our schedule for you.

Many of our classes are accessible to brand-new-to-yoga students. Those with any sort of mobility restrictions (or self-described as "terribly inflexible")will enjoy Sadhana level 1,Restorative or Blissful Yoga to start. For the mild-to-moderately active person looking to begin yoga, we recommend any of our classes EXCEPT the Strong Flow classes, which are a bit more upbeat and, as a novice, can be overwhelming to keep up with the poses and the pace.

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Breathing Space Yoga + Meditation

Childbirth is one of the most beautiful things a womans body and mind will experience in her life, but it is also one of the most difficult.

Yoga is the journey back to your innermost self; that perfect light that holds the deepest love for your new baby.Our 4-week Mommy & Baby series will not only focus the mind and release tension, but it will also increase strength, flexibility, and range of motion in the body. Well offer poses that enhance bonding, trust, and exploration with your baby. This class will also help create a yogic rhythm with your baby, staying fully present in each joyous moment. Moms can expect to strengthen the abdomen and regain control of their body, meet other new moms, and become a part of the blossoming yoga community in a calming, welcoming, and loving space. Ages 6 weeks-10 months (preferably non-walking)

Feel free to bring a Bobby pillow, receiving blanket, a yoga mat, & your childs favorite toy.*Moms should have their doctors approval before starting any physical activity after their babys birth.Cost: $60 for 4 weeks (1 parent & 1 child) Drop Ins: $20

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yoga-baltimore.com - BAMBOOMOVES

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I LOVE this studio. I always look forward to going. The classes are amazing, the teachers are excellent, they are friendly and you feel right at home as soon as you go in. Emily and Shelbi you have given me new life. I went from an extremely athletic person, a dancer, runner, working out at the gym to someone with Multiple Sclerosis who is unable to do much because of my symptoms. I heard yoga is good for MS, but was reluctant. When I called they told me to come in and give it a try a few times. I am sold. In these classes I am able to move my body and feel good again. I am already changing shape and losing weight. I am in better touch with my body, and through awareness of the placement of my feet, arms, legs how to stand; my balance is improving. I cant walk very far, but when I come in there its like the old me. I am more relaxed, more aware of my breathing and a greater sense of self. I cannot praise this studio enough. It is for all levels and they work with each person to make sure you do as much as you can, but also make sure you dont hurt yourself. Thank you for my new life!! Eileen

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Crofton Yoga | Yoga for Every Body

Yoga: Fight stress and find serenity

Is yoga right for you? It is if you want to fight stress, get fit and stay healthy.

Your mobile phone is ringing, your boss wants to talk to you and your partner wants to know what's for dinner. Stress and anxiety are everywhere. If they're getting the best of you, you might want to hit the mat and give yoga a try.

Yoga is a mind-body practice that combines physical poses, controlled breathing, and meditation or relaxation. Yoga may help reduce stress, lower blood pressure and lower your heart rate. And almost anyone can do it.

Yoga a mind-body practice is considered one of many types of complementary and integrative health approaches. Yoga brings together physical and mental disciplines that may help you achieve peacefulness of body and mind. This can help you relax and manage stress and anxiety.

Yoga has many styles, forms and intensities. Hatha yoga, in particular, may be a good choice for stress management. Hatha is one of the most common styles of yoga, and beginners may like its slower pace and easier movements. But most people can benefit from any style of yoga it's all about your personal preferences.

The core components of hatha yoga and most general yoga classes are:

The potential health benefits of yoga include:

Yoga is generally considered safe for most healthy people when practiced under the guidance of a trained instructor. But there are some situations in which yoga might pose a risk.

See your health care provider before you begin yoga if you have any of the following conditions or situations:

You may be able to practice yoga in these situations if you take certain precautions, such as avoiding certain poses or stretches. If you develop symptoms, such as pain, or have concerns, see your doctor to make sure you're getting benefit and not harm from yoga.

Although you can learn yoga from books and videos, beginners usually find it helpful to learn with an instructor. Classes also offer camaraderie and friendship, which are also important to overall well-being.

When you find a class that sounds interesting, talk with the instructor so that you know what to expect. Questions to ask include:

Every person has a different body with different abilities. You may need to modify yoga postures based on your individual abilities. Your instructor may be able to suggest modified poses. Choosing an instructor who is experienced and who understands your needs is important to safely and effectively practice yoga.

Regardless of which type of yoga you practice, you don't have to do every pose. If a pose is uncomfortable or you can't hold it as long as the instructor requests, don't do it. Good instructors will understand and encourage you to explore but not exceed your personal limits.

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Yoga: Fight stress and find serenity - Mayo Clinic