Yoga Gurus

X ARDHA BADDHA PADMOTTANASANA • HALF BOUND LOTUS FORWARD BEND Ardha=half Baddha=bound Padma=lotus Uttana=intense stretch 1. Inhale, place the right heel as close to the navel as possible. 2. Exhale, reach around behind back with right hand and hold onto big toe of right foot. 3. Inhale, lift left arm up. 4. Exhale, bend forward, looking straight ahead, left hand on floor. Drishti: nose. Hold for 5-8 breaths. 5. Inha le, head up, look between eyebrows. 6. Ex hale, fold forward, crown of head towards floor. 7. Inhale, head up, look up. 8. Exhale, spine straight. 9. Inhale, come up. 10. Exhale , leg down to Samastithi. Repeat left side,1-10. Modified posture: hold foot up in half lotus with both hands, 5-8 breaths, don ’ t bend forward. Or bend forward with both hands to the floor, and knee bent .

IX UTTHITA HASTA PADANGUSTHASANA • HAND TO BIG TOE POSTURE Utthita=extended Hasta=hand Pada=foot Padangustha=big toe 1. Inhale, right leg up, hold big toe with first two fingers of right hand, left hand on hip, right leg straight. 2. Exhale, chin towards knee. Drishti: big toe. Hold for 5-8 breaths. Modified posture: hold knee into chest. 3. Inhale, look up, straighten body, keeping leg extended out. 4. Exhale, right leg out to right side, look to left. Drishti: far to side. Hold posture 5-8 breaths. 5. Inhale, leg back to center. 6. Exhale, take foot with both hands, pull leg toward chest (bending elbow), chin toward knee or shin. 7. Inhale, head up. 8. Exhale, hands to hips, hold leg extended straight out in front for 3 breaths. With last exhale bring leg down to Samastithi. Repeat other side. Modified posture: keep knee bent as you bring leg out to side and back in to chest.

Parsva=side Uttana=intense stretch 1. Inhale, jump feet out 3 ft apart, right foot parallel to edge of mat (90 degrees) left heel turned in (left foot at a 45-60 degree angle). 2. Exhale, hands in prayer behind back, turn hips to right, lift kneecaps. 3. Inhale, look up, open chest. 4. Exhale, press palms together not clasping thumbs or fingers, stretch out and then down, bend from the hips forward over right leg, bring chin toward shin. Pull right hip back so hips are parallel, lift elbows. Drishti: 2nd toe of extended foot. Hold for 5-8 breaths. 5. Inhale, come up. 6. Exhale, turn hips to left, reverse feet. 7. Inhale, open chest, look up and back. 8. Exhale, bend forward over left leg. Hold 5-8 breaths. 9. Inhale, come up. 10. Exhale, hop to Samasthiti. Modified posture: hold elbows behind back instead of hands in prayer, stay at half way down position with head up, spine straight.

Not only does the practice of yoga have wonderful physical benefits, there are also more subtle benefits regarding the emotional and spiritual dimensions. Yoga-based relaxation techniques and stretching are effective because the mind is focused in a meditative way on the movements, skin / muscle sensations and relaxed breathing. A healthy body contributes to a healthy mind. Furthermore, a relaxed body contributes to relaxing the mind and emotions. This combination results in complete, dynamic health. Yoga provides powerful skills for stress-management - coping with the stresses or ups and downs of daily life. Accumulated emotional stress can manifest as character armor in the body, which may lead to maladaptive psychological tendencies including anxiety, depression and addictions. In Yoga this armor is called "kleshas". The postures bend, stretch and twist these "kleshas" out of the system, thus releasing emotional blockages. As the body becomes more flexible s...

Yoga is one of the best natural "risk-free" solutions against stress. It can be practiced by anyone, anywhere in the world. Many people do yoga on a daily basis, to keep fit and avoid any trouble can be caused by depression or anxiety. They don't just practice yoga for its healthy benefits, but they consider it as the effective way to concentrate, and focus to achieve their goals. Yoga opens the doors for a new, exotic universe, in front of its serious yogi and yogini. These later refers to the man and woman who practice yoga for their well-being. They live in peace of mind, and feel the beauty inside and around them. They are proud of their achievement! Let's talk about the major mental and physical benefits of yoga. In addition to its stress relieve effect, yoga has many other wonderful benefits: When you start your yoga exercise, you clean your mind from any destruction. You gain self-confidence, and the power of mental visualization. You beat all your fears and f...

V UTTHITA PARSVAKONASANA • EXTENDED SIDE ANGLE POSE Utthita=extended Parsva=side Kona=angle 1. Inhale, jump to right, approximately 4 ft apart, arms out to the sides, left heel turned in, right foot parallel to edge of mat. 2. Exhale, bend right knee over right ankle, extend right arm out as far as possible before placing it on floor outside of the right foot, either palm or finger tips, keep the pelvis tucked, open chest toward ceiling, press right knee into right arm and push on floor with back foot, feeling of being drawn and quartered. Drishti: palm of left hand. Hold for 5-8 breaths. 3. Inhale, come up. 4. Exhale down to other side, repeat 1-3. Modified posture: right elbow on right knee instead of hand to floor, back knee on the floor if necessary. VI PARIVRITTA PARSVAKONASANA • REVOLVING SIDE ANGLE POSE Parivrita=revolved Parsva=side Kona=angle 1. Exhale, turn to right bending right knee directly over right ankle. Bring left elbow on the outsi...

III UTTHITA TRIKONASANA • TRIANGLE POSTURE Utthita=extended Tri=three Kona=angle 1. Inhale, jump to right, right foot parallel to edge of mat, left heel turned inward, heels 3 ft apart. 2. Exhale, reach out over foot and bend to right, hold big toe of right foot with first two fingers of right hand and pull up on it, creating counter tension and oppositional stretch. Turn head to look up toward left thumb, opening chest toward ceiling. Feel the rotation of the hips as the right hip moves under and the left hip rotates open. Drishti: thumb of left hand. Hold for 5-8 breaths. 3. Inhale, come up slowly. 4. Exhale to other side, repeat 1-3. 5. Inhale, come up, keeping arms out to sides. Modified posture: right hand to ankle or shin or up as high as necessary to prevent straining back. If neck is strained, look to toes and then back up to thumb. IV PARIVRTTA TRIKONASANA • REVOLVING TRIANGLE Parivrtta=revolved Tri=three Kona=angle 1. Exhale, revolve around pullin...

I PADANGUSTHASANA • BIG TOE POSTURE Pada=foot or leg Padangustha=big toe Begin in Samasthiti. Jump feet hip width apart (6-8 inches), feet parallel. 1. Inhale, hands on hips, lift chest, look up and back. 2. Exhale, bend forward, hold onto big toes with middle and index fingers. 3. Inhale, head up, straighten back like a ski slope, arms straight, look up between eyebrows. 4. Exhale, move crown of head towards floor, elbows out to sides. Drishti: nose. Hold posture for 5-8 breaths. Modified posture: bend knees. 5. Inhale, head up, look between eyebrows (only your head, don’t come all the way up yet). II PADAHASTASANA • HAND UNDER FOOT POSTURE Pada=foot Hasta=hand 1. Exhale, slide hands under feet. 2. Inhale, head up, look up and extend spine, place the hands as far under the feet as possible, toes come to the wrists, the back of the wrists should be on the floor and weight off the heels. 3. Exhale, fold at waist, head towards floor. Drishti...