Here is some yoga inspiration for today! Watch as local Yogaworks teacher trainer Heather Seiniger demonstrates the advanced yoga transition Crow Pose (Bakasana) to Handstand (Adho Mukha Vrksasana) back to Crow Pose (Bakasana) to low plank (Chaturanga Dandasana) and through the vinyasa.
If you would like to master these transitions here is the most logical way to go about it:
1. Learn Crow Pose
2. Learn to jump back from Crow to low plank (Chaturanga Dandasana)
4. Learn Handstand (Watch my tutorials on handstand to get a good start and start practicing the actions of handstand in every pose!
5. Practice lowering to crow from handstand (use a yoga strap on your upper arms just above the elbows so your arms don’t splay out!) Just mastered this thanks to my teacher Krista Cahill and I am so stoked!
6. Practice scooping your hips under, squeezing the knees to the midline and pressing into your hands to life back up to handstand. (You will prob need someone to help you with this by spotting you. Use your yoga strap! I am currently working on this myself, so far just a lift off, but not all the way up on my own.
7. Believe in yourself and of course practice, practice, practice! Good Luck!
My latest Vinyasa yoga playlists are available through itunes under ping playlists. Open itunes and click on ping, search for my full name Angela Kukhahn and follow me on ping to get my newest yoga playlists!
Little Gem euphoria
Pumped Up Kicks Foster the People
Beware of the Boys (Mundian to Bach Ke) Panjabi MC
Splitting the Atom Massive Attack
Climbing Up the Walls (Zero 7 Mix) Radiohead
Half Light I Arcade Fire
Little Faith The National
Vide Autour de Lucie Faux
Life in Mono (Deep Love Edit) SD Project
Written On the Forehead PJ Harvey
To Heal Underworld
Corpse Pose Bill Laswell
1. Breathing helps to burn calories by better oxygenating the blood. A California study found that women burned 140 percent more calories with 15 minutes of breathing exercises than by riding a stationary bike.
2. How the body removes its waste products by percentage.
Breath 70 %
3. Deep breathing strengthens weak abdominal and intestinal muscles
5. Deep breathing enhances immunity by eliminating toxins. While the heart is the pump for the vascular system, the lymphatic system has no real pump: It depends upon movement (exercise) and breath for stimulation. Properly used, the lungs act as sort of a suction pump for the lymphatic system.
Here is an excellent article on yoga and running I found over at Daily Cup of Yoga blog.
This article has a complete sequence of yoga poses specifically for runners along with pictures (always helpful) With running yoga is especially helpful as it helps to prevent injury, increase stride length, and loosen the pesky IT band that tends to be particularly troublesome for athletes!
Yoga is the perfect compliment to running as it loosens the hips, hamstrings and lower back muscles which will improve your posture while you run. Improved posture also means improved breathing, which of course means better athletic performance! Yoga is to Running as Yin is to Yang
Here is a video of me practicing an advanced yoga backbend in Krista Cahill’s class at Yogis Anonymous. Below is a yoga sequence that leads to the backbend in this video.
You should always warm up with some backbends and chest openers first such as…
1. Forward Fold “Uttanasna” with Hands interlaced behind your back (hold 5 breaths and then switch the interlacing and hold for another 5)
2. Cobra Pose with hands interlaced behind back (hold 5 breaths and then switch the interlacing and hold for another 5)
5. Sun Salutes A and Sun Salute B (5 rounds each is my preference but at least 3)
9. Sirasana (Note position of hands as you will need this for the final pose)
7. Dhanurasana “Bow Pose” (2 rounds holding 8 breaths each)
12. Wheel (5 rounds holding 5 breaths each)
14. Eka Pada Vipariti Dandasana Variation (Final Pose!)
1.Come into Wheel pose with the crown of the head placed on your mat.
2.Lift your shoulders vigorously away from the ground to keep pressure off of your neck.
3. Line the elbow up with the shoulders so that they are in ine with and no wider than your shoulders.
4. Draw the shoulders into your shoulder sockets, away from the wall you are looking at and towards your hips.
5. Straighten your arms
6. Bend your right knee and set the shinbone flat on your mat.
7. Grab your heel with your hands and try to snuggle the crown of your head to your inner arch of your right foot.
8. Pull the elbows in as you press into the mat with your forearms and lift your shoulders up.
9. Wiggle the left foot free as your roll your inner thighs to the floor.
10. TA DA!
To come out: Step your left foot back in. Uncurl your right leg.
End with a gentle twist on your back (Hold and breath in to your lower belly to release your lower back muscle and spine), Happy Baby, a few forward folds (Paschimottanasana, Baddha Konasana, and Pigeon or Thread the Eye of the Needle), Plow, Shoulderstand, and a long, juicy, restful Savasana!
YOGA MUSIC PLAYLIST
All music available through itunes
ALI FARKA TOURE’ & RY
“BOEE (COME TO ME)”
THE IDAN RAICHEL PROJECT
“ABOVE THE BONES”
“BLESSED BE A WITNESS”
“SHAVASANA SITA RAM”
- Yoga Music Playlist No. 18 “Hot and Sweaty” (kukhahnyoga.com)
- “For The Love of Kurma” Yoga Music Playlist with Link to itunes PING Playlist (kukhahnyoga.wordpress.com)
- “Let’s Get Get Funky” Yoga Music Playlist No. 16 with Link to itunes PING Playlist (kukhahnyoga.wordpress.com)
- Yoga Music Playlist No. 17 “Let’s Have Fun” (kukhahnyoga.com)
- “Jump for Joy” Yoga Music Playlist with Link to itunes PING Playlist (kukhahnyoga.wordpress.com)
WYCLEF JEAN (FEAT AFRICAN CHILDREN’S CHOIR)
NORAH JONES & WAX POETIC
SMOKE & MIRRORS
KINGS OF LEON
SHRI GURU CHARANAM