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5:42 PM

Spotlight on: Baradvajasana I

Baradvaja – one of the great Hindi sages, Asana – pose

Baradvajasana IA simple seated twist, Baradvajasana I can be practiced by people of all ages and abilities, including pregnant women as there is no compression on the abdomen. This pose provides a lateral extension and works the dorsal and lumbar regions of the back, and is greatly beneficial for people who work at a computer or desk all day.

Turning to the opposite side that the legs are facing, it’s important to keep the buttocks evenly pressing to the floor. If one buttock lifts up, place a folded blanket or some support underneath it.

Remember to lift the spine first, and then turn the abdomen and the chest,
and finally the head, keepingBaradvajasana Chair the shoulder blades into the back. Try not to lean backwards, but keep the spine aligned and upright.

This pose can also be practiced sitting sideways on a chair, turning towards the back of the chair - as you can see in the illustration to the right.

·      Stretches: spine, shoulders and hips

·      Massages: abdominal organs

·      Helps with: digestion, lower backache and neck pain, arthritis and rheumatism in the arms and shoulders

It is recommended that you do not practice this pose if you are suffering from eyestrain or stress related headaches and migraines.

Download our infographic HERE for some basic instructions and don’t forget to send us your Baradvajasana questions, tips and photos. Email info@yogatogo.com.au or message and tag us on Facebook, Instagram or Twitter.

For more information about Baradvajasana I we recommend the following resources.

Videos:
Baradvajasana I with Lois Steinberg – 8.07 minutes
Baradvajasana I on a Chair with Lois Steinberg – 11.00 minutes

Books:
Light on Yoga, BKS Iyengar p. 251 BUY
Yoga The Path To Wholistic Health, BKS Iyengar p. 128 BUY
 
Important note: Remember to always seek the guidance of an experienced and certified yoga teacher, and check with your medical professional if you have any health concerns.

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6:34 PM

Beginners Yoga – Home Practice

Getting a regular home yoga practice going is not easy. Yet it’s one of the best ways to develop and grow your practice and understanding of yoga.

There are distractions, chores to be done and social media to scroll through. Then you have to work out which poses you should do – which can be daunting if you’re not a yoga teacher or regularly putting together class sequences.

Three quick home practice tips:

•             A short practice is better than no practice – don’t worry if you only have 20 minutes, its all about quality not quantity!

•             Listen to what your body and mind needs – a restorative practice including forward bends and inversions is great after a busy day, while a backbend practice might help lift your energy when your energy is low.

•             Happy inversions - Sirsasana (headstand) is stimulating and heating and should be followed by a soothing and cooling Salamba Sarvangasana (shoulder stand). While shoulder stand can be safely practiced on it’s own, Headstand should always be followed by shoulder stand.

To help kick start your home practice, we’ve also asked our teachers to put together suitable sequences – like this Beginners Yoga practice from Sarah:
                                               beginner sequence
Download the PDF version here and stay tuned for more home practice sequences coming soon!

Don’t forget to send us your home practice questions, tips and photos – email info@yogatogo.com,au or message and tag us on Facebook, Instagram or Twitter.

Important note: Remember to always seek the guidance of an experienced and certified yoga teacher, and check with your medical professional if you have any health concerns.

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11:37 PM

Spotlight On: Utthita Trikonasana


Utthita - extended, Trikona – triangle, Asana – pose


Utthitha Trikonasana is one of the first standing poses taught to beginners in yoga. It may appear simple but it’s not an easy pose to master, nor should it be overlooked by more experienced practitioners.

More commonly called Trikonasana or ‘triangle pose’, with continued practice this asana can bring many ongoing benefits for new and skilled students alike. 

As we learn to find stability and balance on our feet, stretch the spine and open the chest, we are also strengthening and stretching many other areas of our body – and mind!
Triikonasana
·      Strengthens: legs, knees, ankles, arms and chest

·      Stretches & opens: hips, groins, hamstrings, calves, shoulders, chest and spine

·      Helps with: digestion, stress, anxiety and some lower back pain

Trikonasana can be safely practiced by almost everyone, including pregnant women and seniors. If balance is unsteady or there’s a heart condition, take your back to a wall for support and keep the top hand on the hip. Students with neck issues should look ahead and not turn the head upward.

Download our infographic for some simple instructions and don’t forget to send us your Trikonasana questions, tips and photos. Email info@yogatogo.com.au or message and tag us on Facebook, Instagram or Twitter.

For more information about Trikonasana we recommend the following resources.

Videos:
John Schumacher teaches Utthita Trikonasana – 3 minutes
Trikonasana with Dr. Geeta Iyengar - 26 minutes
 
Books:
Light on Yoga, BKS Iyengar p. 63 BUY
Yoga The Path To Wholistic Health, BKS Iyengar p. 72 BUY

Important note: Remember to always seek the guidance of an experienced and certified yoga teacher, and check with your medical professional if you have any health concerns.

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7:34 PM

Home Practice

download_copy2We all know how great we feel after class yet to often the daily constraints of getting on the mat restrict us to that one single class that we get to in a week… How long can that class really resonate in our cells??

To often we hear “why is my practice not moving forward” “what else can I do”, well at the end of the day like anything the more me do the quicker things begin to change and the benefits begin to unfold

Whilst home practice can often be a daunting thought and takes some discipline, often it is the very thoughts that we create that talk us out of doing what we should be doing more often, here are a few ideas to get you going and on track

  • Find a place at home that is clear and you can roll out your mat
  • Commit to making time in your schedule, too often we believe that practice must last for hours, be realistic if all you have is 10 minutes then start with that
  • Build your home practice from what you have learnt in class, even if you only remember a few things, get on your mat, play, enquire, become aware of how your body feels
  • Even if you don’t feel like it get on your mat, create an intention to get on your mat, if all you do is sit there for 10 minutes see what possibilities unfold, you might just surprise yourself
  • Know that some days you will love your mat and others you won’t, again just get on your mat

If you’r still stuck for ideas or places to start Tadasana (tree pose) and Adhomuka Svanasana (downward Dog) are great for allowing your practice to take shape

Talk to your teacher and ask for help, Home Practice sheets are available in the Studio, for all levels of practice, we are happy to hand out copy’s or to email them to you

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