Asana For The Week

yogapedia_270_08_450x450

Extended Hand-To-Big-Toe Pose: Step-by-Step Instructions
From Tadasana, bring your left knee toward your belly.
Reach your left arm inside the thigh, cross it over the front ankle, and hold the outside of your left foot. If your hamstrings are tight, hold a strap looped around the left sole.
Firm the front thigh muscles of the standing leg, and press the outer thigh inward
Inhale and extend the left leg forward. Straighten the knee as much as possible. If you’re steady, swing the leg out to the side. Breathe steadily; breathing takes concentration, but it helps you balance.
Hold for 30 seconds, then swing the leg back to center with an inhale, and lower the foot to the floor with an exhale. Repeat on the other side for the same length of time.

Tips

Yoga Retreat in Costa Rica!

13096214_10206861849998874_132300887485690962_n

Yoga Retreat in Costa Rica – January 28th to February 4th, 2017 at award-winning luxury beach resort villa, The Pura Vida House – www.ThePuraVidaHouse.com. Reserve your space now with a 25% deposit. Limited spots available, small group. Message me at mikez622@yahoo.com for full details/booking your spot!

Tips

Asana

boatpose

Boat Pose

(par-ee-POOR-nah nah-VAHS-anna)
paripurna = full, entire, complete
nava = boat

Step by Step

Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and strengthen the arms. Lift through the top of the sternum and lean back slightly. As you do this make sure your back doesn’t round; continue to lengthen the front of your torso between the pubis and top sternum. Sit on the “tripod” of your two sitting bones and tailbone.

Exhale and bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. Lengthen your tailbone into the floor and lift your pubis toward your navel. If possible, slowly straighten your knees, raising the tips of your toes slightly above the level of your eyes. If this isn’t possible remain with your knees bent, perhaps lifting the shins parallel to the floor.

Stretch your arms alongside the legs, parallel to each other and the floor. Spread the shoulder blades across your back and reach strongly out through the fingers. If this isn’t possible, keep the hands on the floor beside your hips or hold on to the backs of your thighs.

While the lower belly should be firm, it shouldn’t get hard and thick. Try to keep the lower belly relatively flat. Press the heads of the thigh bones toward the floor to help anchor the pose and lift the top sternum. Breathe easily. Tip the chin slightly toward the sternum so the base of the skull lifts lightly away from the back of the neck.

At first stay in the pose for 10-20 seconds. Gradually increase the time of your stay to 1 minute. Release the legs with an exhalation and sit upright on an inhalation.

Tips