Yoga

5 Tips to Improve (Almost) Any Pose

We all have different body types and different challenges when it comes to asanas, or the physical poses. In my own practice, I’ve found there are five little adjustments I can make that improves my form in almost any posture.

Here are my five tips for improving almost any pose. I hope they’ll help you, too!

1. Find your roots. In standing poses that means pressing your feet into the floor for stability. In seated poses, it’s your sitting bones that will ground. In Downward Dog, your hands and your feet become your roots. A strong foundation almost always makes for a stronger and safer pose.

2. Elongate your spine. This is the one instruction I hear more than any other in my yoga classes—and with good reason! When I learned to find as much length as possible in my spine my poses felt light, more buoyant, and a lot safer, too.

3. Pull the ribcage back in line and lengthen the tailbone. My tendency in most poses is to stick my butt out and my ribcage forward, creating a super-arch in my low back. It also creates a pesky dull ache. This is not the kind of backbend that will help you gain strength and stability. So, I’m always asking checking in to make sure my tailbone is lengthening (i.e. my butt is not sticking out) and my rib cage is in line.

4. Firm your thigh muscles. I’m a hyper-extender. This means my joints are a little TOO flexible—particularly my knees. When I baring weight on my legs, as in standing poses like Trikonasana, I have to be careful not to put my knees in a compromising position. So I have to be sure that my thigh muscles are firm and working to protect my knees.

5. Relax. No matter what pose I’m practicing, I try to find my edge. Then I take a deep breath and back off just a little. This way I’m working … but it’s not a struggle. I can hold poses for longer this way, and I’m less prone to injury.

http://blogs.yogajournal.com/topfive/archives/2011/06/5-tips-to-improve-almost-any-pose.html

5 Reasons Women Should Do Yoga

 There are still plenty of women out there who are intimidated or uninterested when it comes to yoga. This post is for them. (Please pass it on to you the women in your life who think yoga isn’t for them.)

1. There’s a yoga for you no matter what stage of life you’re in at the moment—adolescence through menopause. Whether you’re trying out for the cheerleading team or preparing to be a great-grandmother, you can modify the practice to suit your energy level and health concerns, and prepare you for what’s next in life.

2. You are SO worth it! I see so many women get bogged down in work and home obligations (and guilt!) that they let things that are important to them slide in order to take care of the people around them. But you wouldn’t want the people you love to put themselves last, so don’t set that example! If you’re not practicing yoga because you think you don’t have time, make time! Your health is important to you and all the people who love you.

3. Yoga IS for every body type. Skinny, fat, tall, short, muscular, flexible, stiff—whatever! You don’t have to be young, flexible, ballerina-type to reap the many benefits. Yogis come in all shapes and sizes, so don’t get caught up in appearances. Just show up. Breathe. Be yourself. Modify when you need to. And absorb the teachings. You’ll be glad you did!

4. It will make you feel fantastic about yourself—body issues and all! On those days when I feel fat, bloated, or just plain blah, the best medicine is a solid hour or two on my mat. In our culture body issues run rampant for women. You can blame the media, your mother, or whatever else you like, but yoga teaches us that we have control of own feelings, thoughts, emotions and, yes, obsessions. Yoga has helped me to see that no matter what the models in advertisements look like, I’m perfect just the way I am. I may not have society’sidea of the perfect body, but I’m strong, supple, and healthy—and that is my idea of perfect. Thank you very much.

5. A regular and consistent yoga practice will give you more energy to do the things you enjoy in life. And the more you do what you enjoy, the happier you’ll be as a whole. 

http://blogs.yogajournal.com/topfive/archives/2011/01/5-reasons-women-should-do-yoga.html

Oh Boy! 5 Reasons Men Should Do Yoga

It’s no secret that a lot of men think of yoga as something that flexible, healthy women do—often while wearing pink and discussing girly things like romantic comedies and pedicures. Oh boy, are they wrong! While I realize that the men who feel this way are not likely to be reading a blog on YogaJournal.com, I do hope that you women and men who are reading (and most likely practice yoga already) will pass this list on to your male friends, brothers, sons, and husbands who think yoga is only for women. 

1. It’s Way More “Manly” Than You Probably Think. Thousands of years ago, yoga was practiced ONLY by men. The practice was designed by men, for men. In a lot of ways, women are just crashing the party. So if you’re worried that you won’t “fit in” or that it won’t be physically demanding enough for you, give it a try before you pass judgment. I dare you! You might be surprised by the experience. 

2. It Will Make You Better at Whatever You Do. Whether you’re a competitive athlete or just really passionate about being the best Guitar Hero player, yoga will help you get better at it. Physically it helps you find balance. For example, if you’re strong, it will help your flexibility. If you’re flexible, it will help you build strength. Mentally, it will give you a way to handle all the pressure and stress that comes from a high-stakes competition so you can be your best at whatever you do. It can be your secret weapon! (Don’t worry, we won’t tell!)

3. You Don’t Have to Wear Spandex (or Pink). Really! Wear whatever you feel comfortable moving in. There’s no dress code. Also, you probably won’t be the only man. No one will be watching to see how flexible (or not flexible) you are. And we rarely discuss romantic comedies in class. 

4. Get to Know Your Partner Better. Dude… if your wife, girlfriend, or life partner is a yoga practitioner do you have any idea how many brownie points you’ll get for going to a class with her and showing some interest in something she really cares about? Take it from someone who has been not-so-secretly wishing her husband would take a yoga class with her for years… If you’re in the dog house, this will get you out! (Oh, and if you’re a single guy, you’ll have way better odds of meeting a nice girl in a yoga class than at a singles bar.)

5. Get to Know Yourself Better. I know guys feel a lot of pressure to be all tough and strong. (And, trust me, there are lots of opportunities to use that brute strength in a yoga class.) But I imagine it would be nice to occasionally check that tough-guy exterior at the door. Yoga class is the perfect place to explore letting your guard down, and just being yourself! 

http://blogs.yogajournal.com/topfive/archives/2010/09/oh-boy-5-reasons-men-should-do-yoga.html