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Asanas for the Week – Part 1

August 29, 2016

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Today was the last day for our Yoga In the Park group.  We’ve been a strong group and have stuck together for 3 years.  All of us keep on taking breaks to travel or to be with family, 20160731_115722[1]qbut at the end of the day we return to the group, enriched by all our adventures.  From a small group of 3, we’ve grown to a vibrant group of 10.  A year ago, when I went to visit my parents for 2 months, I had created a program that I wanted the girls to follow while I was away.  It was a very general outline, and to my delight, one of the girls still had it saved on her phone.  She sent the entire routine to me and I decided to make a few modifications to it to suit the practitioners after an added year of practice.  Here it is:

Day 1 (Leg Intensive)POMELO_20160304121812_save

  1. Squats (remember to do these slowly, engaging all your muscles)
  2. Stretch your quads after this.  Hold for 2 minutes on each side.
  3. Trikonasana
  4. Virbhadrasana 1
  5. Virbhadrasana 2
  6. Parsvakonasana
  7. Janu Sirsasana
  8. Paschimottansana

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Day 2 (Arms Intensive)

  1. Chaturanga -ups (try your best)
  2. 2 min plank
  3. Adhomukhasvanasana (Downward Dog)
  4. Gomukhasana
  5. Paschimnamaskarasana
  6. Garudasana

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Remember to start all your workouts with a few stretches and Surya Namaskars.  As the weather gets colder, you can increase the number of Surya Namaskars.

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Yoga

Week 1 Day 1

February 2, 2015

I tried to update this blog from the airport in Dubai, but I was only able to connect for about half an hour and that wasn’t enough time for this post.  So, without further ado, let’s get on to the asanas for Day 1 of Week 1.  I’ve tried to put in all the cues that I give during class, but I think it’s always a good idea to get inputs from fellow practitioners.

On Day 1 start by practicing asanas to strengthen your legs.  You can do the Utkatasana (Chair Pose) and squats as well until you feel your quads on fire.  After that do the following stretches.

Trikonasana (The Triangle Pose)

2015-01-31 20.05.01Remember this asana is not about grabbing your ankle.  It’s all about the spine.  Visualize an imaginary wall in front of you and try and get your torso as flat against this wall as you can.  This will ensure that your spine is extended.  Use your core to help extend the spine.  Make sure you don’t rest your hand on the leg, but just rest it gently on the leg.  Your neck and face should be relaxed.  Make sure to push the inner edge of the front foot into the floor and the outer edge of the back foot into the floor.

 

 

Parsvakonasana (The Side Angle Pose)

Next deepen your stretch by bending the front leg and getting into the Parsvakonasana. Your front thigh should be parallel to the floor and the arm should be extended out. 2015-01-31 20.03.49 There should be a uniform stretch along the side of your body.  Make sure the side of your body doesn’t rest on the thigh.  To ensure this you may want to slightly lift your hand off of the floor ensuring your core and your legs have to support your body weight.  Look up at your finger tips.  Relax your neck and face.

 

 

Janusirsasana (Head to Toe Touch)

IMG-20150131-WA0017Do this pose in the end to stretch the back of your legs.  However, in this pose, as in all other poses, pay attention to your core.  You want to make sure that you pull your stomach in and extend forward keeping your back straight.  This will ensure a deeper stretch.  Aim to get your chin to the knee instead of forehead to knee.  Also, make sure you cross your arms when you reach forward.  This ensures that the stretch on your back is even.

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