Asana Sequences

Outer Hip Relief

Have you been doing your “Kitchen Sink Yoga” or “6-Minutes of Yoga For Stiff Bodies“? Well here is another pose to add to your repertoire. The big muscles on your outer hip called the external rotators can tend to get tight. Use this stretch to target them at work, home, or virtually anywhere to help relieve the tension that comes from a sedentary life. Holding on to a table, counter, or the sink bend your knees and cross your shin over your opposite thigh. Flex your foot to protect your knee. Press down into the table with your hands to keep your deep core engaged. Lean forward until you feel sensation that you can sustain and breathe into. Create the action of pulling your knees away from each other to target stretch. Hold for 30-45 seconds and repeat on the second side. As you open you will be able to walk further […]

6 Minutes of Yoga For Stiff Bodies

People with stiff bodies face a special challenge in yoga classes where everyone seems pretzel-like in their flexibility. But don’t despair! Everybody has six-minutes a day to spare, right? These four exercises done daily will change your life! Ok, that might be a bit dramatic but it will change your body which will make you feel better in it. Do them religiously, and within a couple of weeks, you’ll notice the difference. Even if your body is more open use them as daily maintenance to stretch out when you wake up or after sitting for a long time. 1. Stand with one foot on a table or counter top. Push the heel of the foot on the table down firmly and use that power to stand fully in your leg that is on the floor. Tone your belly and lengthen up through your spine. The more open you are the higher […]

Take Five and Stretch: Standing Crescent

Standing Crescent Stand with your feet hips width apart. Inhale, stretch your arms up and hold your right wrist with your left hand. Exhale lean to your left. Stand strong through your right leg and give a gentle tug on your arm. Breathe. Inhale stand up and repeat on the second side. Leg Variation: Cross the right leg behind the left past the midline. Arm Variation: Cross wrists and press palms together. Benefits: Stretches the legs and hip flexors, opens the side body, the back, the ribs, and makes space for the breath.

Healthful Advice

Years ago I received some really good advice from one of my first yoga teachers and would like to pass it along to you. It was 1995 and I had a stressful corporate job. Some days there was so much pressure I began to experience a bit of anxiety. My wise yoga teacher suggested that when I felt stressed or simply experienced a drop in energy during my day to go into the restroom and get my head below my heart. Believe it or not I started to do this. I found myself going to the restroom and taking Uttanasana (Standing Forward Bend) breaks a few times a day. This helpful advice worked wonders! Next time you feel stressed or catch yourself looking for a sugar or caffeine boost during the day try inverting instead! For more on the benefits of inversions see my recent blog post. To learn how to cultivate […]

Kitchen Sink Yoga

Here’s a great stretch to start out your day. Most of us wake up a bit stiff from sleep. My yoga starts as soon as I get out of bed, I have found creative ways to stretch as I go about my morning routine . Tomorrow while you are making your coffee or tea, use the kitchen sink for a juicy stretch and traction of your spine! 1. Hold on to your kitchen sink, lean your hips back, and straighten your legs. Squeeze your shins (lower legs) toward one another to stabilize Lift your arms, rib cage, and belly Breathe as you lengthen your spine 2. Walk your feet toward the sink and bend your knees. Sit back as if you were sitting into a chair. Lean back and traction your spine 3. Walk your feet in even closer and drop your pelvis down to a squat. Hang your hips […]