Yoga How to Do the Cat and Cow Poses in Yoga Video / Updated 09-27-2023 Relieve back pain by posing in the Cat and Cow asanas. Two of the ten core yoga poses, these positions stretch your back and increase flexibility. Exercise your body and relax your mind with yoga. Video transcript [MUSIC PLAYING] In yoga, lots of poses are named after animals and things in nature. This one happens to be Cat and Cow. And it's really good to stretch the lower back and open up after a long hard day at work. So all you need to do is place your knees shoulder-width apart, take your hands down to the floor, lining up your wrists, elbows, and shoulders. You take a nice big inhale in, exhale, and fully round the back up into a big cat backstretch, drawing up from your armpits, pressing your palms into the floor, pressing your knees into the floor, and release chin to chest. Pull your tummy and as tight as you can. Then draw back down, sending the hips up. Gaze is up and draw the shoulders down your back. As you're working through Cat and Cow, if you feel any pain or unusual symptoms, especially if you're pregnant, just stop right away and gently press back into Child's Pose and release. And that's Cat and Cow. Watch Video

Yoga How to Do the Yoga B-Series Sun Salutation Video / Updated 08-10-2023 Performing the sun salutation from a standing position builds strength and flexibility as the series of yoga movements relax your mind and body. This video show you how to perform each step in the popular yoga pose. Watch Video

Yoga What Is Partner Yoga? Article / Updated 07-12-2023 Partner Yoga is a joyful practice that brings two people together to create a new posture. In contrast to what’s referred to as assisted Yoga, in partner Yoga, each person gives support and receives benefits as the two create a posture together. When you and your partner try this, you discover and enjoy one of the requirements and lessons of partner Yoga: dialogue and clear communication. Consider the benefits of partner Yoga: Can be practiced by two strangers in a class Extends Yoga’s emphasis on experimentation and personal discovery to an experience shared with another person Utilizes traction, leverage, and kinesthetic awareness Involves engaging physically with another person, yet is not sexual Can add an element of delight when practiced by romantic couples Partner Yoga is best practiced with someone your same size, but differences in height and weight can stimulate creativity to make the postures work. The benefits of partner Yoga Partner Yoga can be good for your health. By its very nature, partner Yoga is a playful practice and can even evoke laughter. Laughter can be a very healing experience, as Norman Cousins has taught the world. Partner Yoga fosters your ability to trust and feel secure with another person. It gives you the opportunity to surrender to another individual and feel supported. That experience of trust on the mat can spill over to your life off the mat. How comfortable are you with being touched? Partner Yoga isn’t sexual, but it involves touching. Because of differences in personality, personal experience, upbringing, and culture, the idea of touching another person during your Yoga routine may be more or less comfortable than the practice of going solo. Although partner Yoga can help you address issues with intimacy, only you know your limits and what’s right for you. As with all other aspects of your Yoga practice, listen to and respect your inner voice. Partner Yoga as a metaphor for living in the world According to Cain Carroll and Lori Kimata, authors of Partner Yoga, the first axiom of partner Yoga is, “All things are interdependent.” Partner Yoga gives you immediate feedback on how you interact with your partner and, by extension, with others in your life. For instance, if one person pushes too far, both will fall over. Now how’s that for immediate feedback? Consider the opportunities for feedback that partner Yoga offers: Do you communicate your needs? Do you listen when your partner communicates his needs? Are you sensitive to the subtle adjustments and movements of your partner? Do you give support when needed? Are you flexible enough to allow your partner to move with ease yet maintain your own integrity? Can you find that healthy medium between rigidity and flexibility? What new shapes can you and your significant other make if you pair up for partner Yoga? For a totally unique and personal holiday greeting card, enlist the help of a friend with a camera or a smartphone, bend and blend yourselves, and shoot away. The partner tree pose is often a favorite holiday shot. View Article

Yoga How to Relax with the Yoga Magic Triangles Technique Article / Updated 07-12-2023 This Yoga relaxation technique utilizes your power of imagination. If you can picture images easily in your mind, you may find the exercise enjoyable and refreshing. For this exercise, you need a chair and a blanket (if necessary). Allow 5 minutes. Sit up tall in a chair, with your feet on the floor and comfortably apart, and your hands resting on top of your knees. If your feet aren’t comfortably touching the floor, fold the blanket and place it under your feet for support. Credit: Photograph by Adam Latham Breathe through your nose, but allow your breath to move freely. Close your eyes and focus your attention on the middle of your forehead, just above the level of your eyebrows. Make sure you don’t crinkle your forehead or squint your eyes. Visualize as vividly as possible a triangle connecting the forehead point and the palms of both hands. Register (but don’t think about) any sensations or colors that appear on your mental screen while you hold the triangle in your mind. Do this visualization for 8 to 10 breaths, and then dissolve the triangle. Visualize a triangle formed by your navel and the big toes of your feet; retain this image for 10 to 12 breaths. If any part of the mental triangle is difficult to connect, keep focusing on that part until the triangle fully forms. Keeping your eyes closed, visualize again the first triangle formed between your forehead and your two palms, and then simultaneously visualize the second triangle (navel to toes). This final step is more challenging. Picture both triangles together for 12 to 15 breaths, and then dissolve them. View Article

Yoga Yoga For Dummies Cheat Sheet Cheat Sheet / Updated 03-08-2023 Yoga is an ancient practice that still provides numerous benefits today to the people who practice it regularly. Some people are scared off by certain myths they’ve heard about Yoga, but in truth, there’s no reason why anyone can’t and shouldn’t practice it. If you’re new to Yoga, finding a class and a teacher that fits your needs is crucial. After that, you need to make sure you’re doing all you can to make your Yoga practice as successful and beneficial as it can be. View Cheat Sheet

Yoga Chair Yoga For Dummies Cheat Sheet Cheat Sheet / Updated 10-21-2022 Most people think of yoga as something you do exclusively on a mat. But using chairs as props has been part of yoga for many years. You can experience so much of what yoga has to offer right from your chair without any other equipment. View Cheat Sheet

Yoga Trying Out Yoga's Sitting Postures Article / Updated 04-05-2022 Some contemporary Hatha Yoga manuals feature more than 50 sitting postures, which demonstrate not only the inventiveness of Yoga practitioners, but also the body's amazing versatility. Still, all you may ever need are perhaps half a dozen yogic sitting postures. Chair-sitting posture If you, like most Westerners, are accustomed to sitting on furniture rather than the floor, you may find that holding a floor position for an extended period of time is something you have to work up to. Try a chair-sitting position first. 1. Use a sturdy armless chair and sit near the front edge of the seat, without leaning against the chair back. Make sure that your feet are flat on the floor. If they don't quite reach, support them with a phone book. 2. Rest your hands on your knees; palms down, and then close your eyes. 3. Rock your spine a few times, alternately slumping forward and arching back, to explore its full range of motion. Settle into a comfortable upright position, midway between the two extremes. 4. Lift your chest, without exaggerating the gentle inward curve in your lower back, and balance your head over the torso. The easy posture Posture should be steady, easy, and comfortable. The basic Yoga sitting position is called, appropriately, the easy posture (Westerners sometimes call it the tailor's seat). Beginners should start their floor sitting practice with this posture. This is a comfortable sitting position for meditation and breathing exercises. The posture also helps you become more aware of, and actually increase, the flexibility in your hips and spine. Therefore, it's a good preparation for more advanced postures. In this posture, and the ones that follow, raising the buttocks off the floor on a firm cushion or thickly folded blanket is helpful, as it allows you to sit comfortably and stably. 1. Sit on the floor with your legs straight out in front of you. Place your hands on the floor beside your hips, palms down and fingers pointing forward; shake your legs up and down a few times to get the kinks out. 2. Cross your legs at the ankles with the left leg on top, the right leg below. 3. Now press your palms on the floor and slide each foot toward the opposite knee, until the right foot is underneath the left knee and the left foot is underneath the right knee. 4. Lengthen the spine by stretching your back in an upward motion and balance your head over the torso. Note: In the classic posture, you drop your chin to your chest and extend your arms and lock your elbows. But to start, rest your hands on your knees, palms down and elbows bent, and keep the head upright. This is more relaxing for beginners. Be sure to alternate the cross of the legs from day to day when practicing any of the sitting postures because you don't want to become lopsided. The thunderbolt posture This is one of the safer sitting postures for students with back problems, increasing flexibility of the ankles, knees and thighs, improving circulation to the abdomen, and aiding digestion. 1. Kneel on the floor and sit back on your heels. Position each heel under the buttock on the same side and rest your hands on the tops of your knees, elbows bent, palms down. 2. Lengthen your spine by stretching your back upwards, balance your head over your torso, and look straight ahead. This classic posture isn't recommended for beginners. If you have trouble sitting on your heels because of tight thigh muscles or pain in your knees, put a cushion between your thighs and calves. Increase the thickness of your lift until you can sit down comfortably. If you feel discomfort in the fronts of your ankles, put a rolled-up towel or blanket underneath them. The auspicious posture This posture improves the flexibility of the hips, knees and ankles, and strengthens the back. 1. Sit on the floor with your legs straight out in front of you; place your hands on the floor beside your hips, palms down and fingers pointing forward. 2. Bend your left knee and place the left foot sole against the inside of your right thigh with the left heel close to the groin. (If this step is difficult, don't use this pose.) 3. Bend your right knee toward you and take hold of the right foot with both hands. 4. Grip the front of the ankle with your right hand and the ball of the big toe with your left. Now slide the little-toe side of the foot between the left thigh and calf until only the big toe is visible. If you can, wiggle the big-toe side of the left foot up between the right thigh and calf. 5. Rest your hands on your knees, arms relaxed, palms down. 6. Stretch your back in an upward motion, balance your head over your torso and look straight ahead. View Article

Yoga 10 Tips for a Great Yoga Practice Article / Updated 12-13-2021 To succeed at anything, you must know two things: the ground rules and yourself. Here are ten tips for growing your yoga practice into a sturdy, fruit-laden tree. If you bear these points in mind, you can expect to reap the benefits of your efforts surprisingly quickly. Although you shouldn’t expect overnight miracles, correct yoga practice can bring you multiple advantages — physically, mentally, and spiritually. Understand yoga To engage in yoga successfully, you must first understand what it is and how it works. Sometimes people rush into yoga practice without knowing anything about it, and then they have to work through a bunch of misconceptions before they can benefit from it. Traditional yoga involves study, a key aspect of practice for thousands of years. You can acquaint yourself with the actual literature of yoga — notably the Yoga-Sutra of Patanjali and the Bhagavad-Gita — through the many translations available today. The yoga tradition is vast and highly diverse. Discover which approach speaks to you the most. Be clear (and realistic) about your goals and needs If you want your yoga practice to be successful, take the time to consider your personal situation carefully and then set your goals based on your abilities and needs. Ask yourself, “How much free time do I have or want to make available for yoga? What are my expectations? Do I want to become or stay fit and trim? Do I want to be able to relax more and discover the art of meditation? Do I want to adopt yoga as a lifestyle or explore the spiritual dimension of life?” When you’re realistic, you’re less likely to experience disappointment or guilt when your schedule seems overwhelming. If you’re dealing with health issues or physical impediments, make sure you consult your physician before you launch your yoga practice. Commit yourself to growth Even if you don’t choose to practice yoga as a lifestyle, keep an open mind about yoga’s involvement in your life. Allow it to transform not only your body but also your mind. Don’t put a ceiling on your own development or assume that you’re incapable of ever achieving a certain yoga posture or learning how to meditate. Let yoga gently work with your physical and mental limitations, expand your abilities, help you outgrow useless attitudes and negative thoughts, and discover new horizons. Stay for the long haul Spoiled by their consumerist societies, most people expect quick fixes. Although yoga can work miracles in a short span of time, it’s not like instant coffee. To derive the full benefits from yoga, you have to apply yourself diligently, which also nicely strengthens your character. The longer you practice yoga, the more enjoyable and beneficial it becomes. Give yoga at least a year to prove itself to you. You won’t be disappointed. In fact, you may very well come out of that year with a lifelong commitment to growing with yoga! Develop good habits from the beginning Bad habits die hard, so cultivate good yoga habits from the outset. If possible, take two or three lessons from a qualified yoga teacher, either in a group class or privately. Or pick up a book and read about specific techniques and movements before trying out the postures and breathing exercises. Wrong practice can do damage! Protect yourself by proceeding slowly and following the instructions step by step. Err on the cautious side. If in doubt, always consult a teacher or knowledgeable practitioner. Vary your routine to avoid boredom After you enjoy the initial wash of enthusiasm, your mind may start playing tricks on you. Here are some common expressions of doubt: “Maybe yoga doesn’t work.” “It doesn’t work for me.” “I have other more important things to do.” “I don’t feel like practicing today.” If you’re easily bored, vary your program periodically to keep your interest alive. Slogging through yoga or any exercise program serves no purpose. Cultivate what the Zen Buddhists call “beginner’s mind:" Approach your yoga sessions (and, in fact, everything else) with the same intensity and freshness that you brought to your very first session. If you focus on each exercise properly, your mind doesn’t have time to feel bored. Also, the more you involve yourself in the spirit of yoga, the more centered you become, lessening your likelihood of needing an exercise potpourri. Make awareness and breath your allies Yoga practice is so potent because, if you practice it correctly, it combines physical movement with awareness and proper breathing. Awareness and breath are yoga’s secret weapons. The sooner you catch on to this concept, the more quickly you can enjoy satisfying results. Bringing awareness to your exercise routine also automatically strengthens your overall capacity for concentration and mindfulness. You’re able to work more efficiently and better appreciate your leisure time. In particular, conscious breathing during the exercises greatly enhances the effects of your practice on your body and mind, equipping you with the vitality you need to meet the challenges of a busy life. Do your best and don’t worry about the rest People often anxiously watch their progress. Progress isn’t linear; sometimes you seem to take a step back, only to take a big leap forward in due course. Be diligent but relaxed about your yoga practice. Perfectionism serves no purpose other than to frustrate you and irritate others. In aspiring to reach your goal, be kind to yourself (and others). Don’t worry about what may or may not happen down the line. Focus on practicing now and leave the rest to the power of yoga, providence, and your good karma. Allow your body to speak up Your body is your best friend and counselor, and listening to it is an art well worth cultivating. If something doesn’t feel right, it probably isn’t. Trust your bodily instincts and intuitions, not only in your yoga practice but also in daily life. All too frequently, your body tells you one thing and your mind another. Learn to go with your body. When practicing Hatha yoga, be especially careful about letting your desire to achieve quick results get in the way of common sense and bodily wisdom. For instance, if a forward or backward bend feels risky, don’t test your luck. Or if your body tells you that you aren’t ready for the headstand (which isn’t recommended for beginners anyway), don’t fall victim to your own ambition. Share yoga In the beginning, plan to practice yoga with others until you find your own momentum. Sometimes everyone needs a little encouragement, and a supportive environment is a great bonus. If you don’t go to a regular yoga class, take the initiative to enlist an interested family member or friend in your yoga practice. Yoga is a wonderful gift to give to anyone, so offer it with love and tempered enthusiasm. View Article

Yoga Equipment to Practice Yoga After 50 Article / Updated 04-19-2021 Unlike other physical activities, such as golf or scuba diving, you don’t need a lot of expensive equipment to practice Yoga. A few items are useful to have, while some other things are completely unnecessary. The following sections take a look at a few key items: Comfortable clothes Mats Blocks Blankets Bolsters Straps and other accessories Comfortable clothes Yoga clothes may seem like a trivial topic to some, but some people feel like they need to spend a fortune on brand-name Yoga clothing to be accepted into the Yoga community. This assumption is decidedly not true. You can find various name brands of Yoga clothing. (I certainly own enough myself.) For the most part, the workmanship is great, and the clothing lasts a long time. Still, many people at all levels choose other clothing so long as it’s comfortable. The only thing your clothing needs to do is make you comfortable and allow you to bend and stretch. Anyone who makes judgments based on what people wear on the mat — or, for that matter, even how flexible they may be — is completely missing the point of Yoga in the first place. (That goes for self-judgment as well.) On this topic, it is considerate to choose Yoga clothing that doesn’t bring a blush to the cheek of the teacher or fellow students. No one wants an impromptu anatomy class! Sometimes people leave their socks on in a Yoga class because their feet get cold. But socks can be a real disadvantage, particularly in standing poses. If socks are slippery, it can make holding an already challenging posture even more difficult. Bare feet in Yoga is more than just a tradition. Doing Yoga in bare feet is Less slippery when moving in and out of poses (depending on your socks) More stable for balancing poses (students often say that contacting the floor with their bare feet gives them a greater sense of stability) More accommodating to muscles and ligaments as you move from posture to posture (stretch and strengthen) There are nonslip Yoga socks on the market. Some socks even have the toes exposed. While these socks are certainly safer, I’d still consider them a compromise. If you wear orthotics—which can be particularly helpful during the standing portion of the class—you may want to leave your socks on during class and just slip your orthotics inside your socks. You’ll definitely want to use nonslip socks, but this could be a way to wear your orthotics during a Yoga class. Mats Technically speaking, you don’t have to use a mat to practice Yoga. However, the investment has become so minimal (depending on the construction of the mat) and the benefits so numerous, I would highly recommend you get one. Where you practice will determine how much padding you need — particularly because you’ll be required to lie down or kneel down. If you’re doing Yoga on a carpeted, padded floor, the thickness of your mat is probably not as important. If, however, you’re practicing on a hardwood floor — or worse, even some kind of stone tile — a thicker mat is sure to provide more comfort. A mat can also provide you with a nonslip surface on which to build your Yoga poses. Keep in mind, however, that mats can also be slippery, so take this into account as you consider price and construction. Yoga mats can range from $10 to $50, depending on the thickness and design; some are bundled with props such as a block and strap. Your process of selecting a mat should take into account the following potential benefits: Personal comfort: A mat can be especially important on a hard floor. Designated space: A mat establishes your own space (which may be particularly important in a group class) More stability: A mat can provide you with a nonslip surface, particularly useful in more precarious poses. Some mats can be better than others; find out whether your mat has what is called a sticky surface, which is designed to help keep you from slipping Blocks Blocks can be very useful props, allowing you to go more deeply into a posture than you would be able to do on your own. They’re often used to help you reach the floor, sometimes allowing your body to reap the benefits of a particular pose. (See the following figure.) Years ago, most blocks were made of wood; now they are lighter, often made of Styrofoam. Although they come in all different sizes, the average block measures about 9 x 6 x 4 inches. The first thing a block can do is bring the floor closer to you so that you can perform the most beneficial aspect of the pose. Let me give you an example using triangle pose. Notice in the figure that the model is touching the floor with her right hand, which, in turn, causes her left shoulder to rotate inward and downward. In the following figure, however, she uses a block to bring the floor closer to her and, as a result, is able to fully open her left shoulder, reaping the full benefits of the pose. Even with the block, this execution is definitely more advanced than in the previous photograph. Of course, you can modify the pose in other ways and still get the benefits. But if a block is available, you may want to consider how it can help you get more out of a particular pose. You will also want to consider the block construction. The most common types are: Foam Cork Wood Foam blocks are great for either lifting your hips, such as in a supported shoulder stand, or squeezing between your thighs to activate your inner-thigh muscles. You can also use blocks for support or stability (again, look at the following figure where the block also provides support as she leans sideways). For support, you may prefer a block made of a firmer material. Blankets A good Yoga blanket can be an essential tool. It potentially offers a Cushion for your head when reclining Cushion for your knees when kneeling or on all fours Lift for your spine, with some added comfort, when sitting Cushion for your pelvis (or even face) when lying on your stomach (prone) Like most accessories discussed, the quality of the material can be a factor. If it is too thin, it will be hard to fold it up enough to find true comfort. And it also needs to stand up to regular washing. I often recommend a blanket when employing some kind of modification. For example, even in easy pose, a simple seated position, a blanket under the hips helps to make the spine straighter without being forced to engage certain muscles (see the following figure). You sit taller, and it’s easier on your back. I also use blankets a lot when I see someone who is lying down and their chin is tilted way back. A blanket is a great way to cushion the head and get the chin back to a normal position (see the following figure): Bolsters, cushions, and pillows Bolsters are designed to provide you with comfort and support in various Yoga poses. You do see bolsters used a lot in Restorative Yoga, in which you mostly stay seated or flat on the floor on your back. This type of Yoga focuses less on movement and more on breath in comfortable positions. A Yoga bolster is essentially a cushion intended to provide you with additional comfort. Take child’s pose, for example. If you think it’s comfortable without using a bolster (or maybe you don’t), try it with one (see the following): While some Yoga studios may have bolsters on hand, you probably don’t have one lying around the house. No worries. You can use a folded-up blanket or even a couch or bed cushion. In any case, a bolster or pillow may be the perfect solution when you want something soft underneath you. Straps and other accessories Straps are quite common in a lot of classes. You can use straps to stretch your hips and hamstring, or to constrain your arms in certain poses that tend to make your elbows want to splay open. I wouldn’t use one, though, unless you’re being instructed by a teacher. I also want to mention wedges. Because wrist problems seem more common in a 50-and-up population, a wedge can be a nice way to decrease the bending angle on certain poses. They are a relatively inexpensive prop and may be quite useful. A wedge works especially well when you’re on your hands and knees (see the following): Of course, if you have wrist issues, you can skip certain poses altogether — or perhaps try making fists with your hands instead of flexing your wrists (see the following). You can check out all the other types of Yoga accessories available to you and see what might be useful. While most of my routines are designed so that you don’t need props of any kind, I would encourage you to acquire anything that will make it more likely for you to get on the mat and move. View Article

Yoga Yoga After 50 For Dummies Cheat Sheet Cheat Sheet / Updated 03-14-2021 When practicing Yoga over the age of 50, remember to adjust your routines to fit your body. And it’s equally important to know that such adjustments in no way diminish the fundamental concepts of Yoga practice or philosophy. Yoga, in general, should feel good to you and be good for you. If it doesn’t or it leads to some kind of discomfort, you may not be recognizing what your body is telling you. Before you listen to me or any other Yoga teacher, talk to your doctor about beginning or continuing a Yoga practice. And, most importantly, pay attention to how you are feeling. Nobody truly knows except you. View Cheat Sheet