FALL FLASH SALE - 6 MONTHS UNLIMITED YOGA FOR $600!
Temperatures are starting to cool and there's no better time to be in the warmth of the studio! We want to help you do just that by offering you 6 Months Unlimited Yoga for $600! This special is available for only 5 days starting NOW through Friday 10/3. Enjoy this FALL FLASH SALE while it lasts!
Warrior 2 is part of both our Heat A and Heat B sequences. It strengthens legs and abdomen and opens hips. As this pose builds strength in the body, it also builds confidence. Here are some major things to focus on in this pose:
Front heel is in line with the back arch
Straighten back leg by engaging quadriceps
Roll the buttock of your front leg underneath you
Knee of front leg stacks over ankle
Elongate all four side of the waist
Hug the biceps and the triceps to the bone
There are also some common misalignments to look for in this pose:
If your stance is too narrow, your front knee will extend beyond your ankle and put your knee at risk
Arch in the lower back - to help this you can make sure you have your lower abs drawn in or lengthen your tailbone down
Torso leaning over front leg - make sure your shoulders are stacked over the hips
Shoulders lifted around ears - soften shoulders down
Take some time the next time you are in Warrior 2 to make sure you are in correct alignment to receive all the benefits of this amazing pose.
It's finally here! Heat Yoga Conference 2014 kick-off tomorrow at our Maple Grove Studio! Session 1 starts tomorrow night with Shine Bright Master Class or YoGlow. We start at 8 am on Saturday morning and end Saturday night with a Yogis' Unite Celebration. Then, the last day of the conference starts bright and early at 8 am on Sunday. Tickets are still available for full weekend, day pass or single class pass. Check out our Workshops page on our website for exact time and complete class descriptions.
Extended Triangle Pose (Utthita Trikonasana) is a dynamic pose that relieves backaches, sciatica, and sacro-iliac pain. It also tones legs and opens hips. This pose can be done with a bent front leg like we do in Heat A which is a hot style pose or with a straight front leg like we do in Heat B. Following are some questions to ask yourself next time you are doing Extended Triangle Pose:
Am I grounding through the outside edge of the back foot?
Am I drawing my inner thighs together?
Am I drawing in my navel and spinning up from the low belly?
Am I rolling my ribcage open toward the ceiling?
Am I stretching through the fingers?
Are my shoulders stacked and open?
Am I breathing?
Where is my focus? It can be up at your top hand or down at bottom hand.
Let us know if you notice any differences in your Utthita Trikonasana after asking yourself these questions. See you on the mat!
Our First Annual Heat Yoga Conference kicks off this Friday, September 19th at 7 pm with two class options. In the Balance Studio, you can experience the Shine Bright Master class with Sam, Maria and Monica. In the Bliss Studio, try out YoGlo with Veronica.
This Shine Bright Master Class is a well-rounded flowing asana practice integrating mental practices that enhance every-day living. The class is intended to invigorate your body, challenge your body, and help you practice developing a calm, less reactive state of mind with dynamic flowing routines. In a Power Yoga workshop, you are encouraged to focus on the process and not the end result. This allows ALL levels of yoga practitioners to enjoy and benefit from the workshop and shine ever so brightly!
Wear neon colors for YoGlow to move through this asana practice and bring out your creative fun self! Experience the unique element to your senses as you move to funky beats under black lights! Come early to decorate yourself, bracelets will be provided. There will be time at the end of class to take pictures with your friends. Life's too short to be so serious, let your inner light show!
Ustrasana, also known as camel pose is a big heart opener with many benefits. Camel, a part of both of our A and B series, is a pose that seems to be either loved or hated by our students. Those who love it experience the many benefits of pose. Camel stretches the hip flexors, thighs and abdominal muscles. It improves flexibility in the thoracic spine and opens the shoulders and chest. If you hate it then you may be one of the unlucky ones who experiences nausea or dizziness when coming out of it. However, these symptoms can be minimized with a few proper alignment tips.
The foundation of this pose is in the tops of the feet, ankles, shins and knees. The shins and knees should be hip width apart and the thighs perpendicular to the floor. The tendency is to crunch into the lower back, but this can be avoided by spinning the inner thighs back and pressing the sacrum/tailbone firmly into the body. Tip – If you are clenching your butt, you’re probably crunching into your lower back
The lower body is rooted and the upper body is lifting from the back ribs. Make sure you arch evenly through the torso (no hinging at the front ribs). Extend your sternum away from the navel and broaden through the shoulder blades. Proper head and neck alignment is integral to this pose. When there is enough curve in the thoracic spine then you can drop your head back with no compression in the neck. Often the nausea and dizziness is caused from dipping your head back before this curve is established. Following are some major points to focus on:
Press the shins and knees down evenly into the mat
Keep thighs perpendicular to the floor
Lift the front hip bones and firm the side hips in
Lift the sternum toward the ceiling
Lift the back ribs off the back waist
Externally rotate and straighten the arms
If you can place hands on the heels, then reach the fingers in the direction of the toes so the heel of the hand rests on the heel of the foot
1. Chest is collapsed and shoulders are lifted up around the ears
2. Hinging at the knees and/or hips are not above the knees
3. Lower back is arched
Next time you are in this yoga pose, just know there are plenty of variations you can try. You can tuck your toes under so your heels are higher. You can also put your hands on your buttocks to extend the back. If this pose ALWAYS makes you dizzy, don’t feel compelled to drop your head back, you can experience all the benefits of this heart opener without taking it to it’s fullest expression.
Give Ustrasana (Camel) another try and let us know how it goes!
Is there any poses in our Heat A or B series that are troubling you? Are you gaining all you can from each pose? Over the next month, I will be covering some of the poses from Heat A and B to give you some big action points you should focus on in each pose, as well as highlight the benefits and risks of each pose. If there is a pose you would like to learn more about or find a way that it can feel healthier in your body then ask any of our Heat Yoga Teachers before or after class or email me at firstname.lastname@example.org.
Today I will be discussing Revolved Lunge (Parivrtta Anjaneyasana). This pose strengthens the quadriceps and gluteus muscles, while the twisting stimulates the abdominal organs and improves digestion. It also aids in detoxification. The lower part of the body is in the lunge position, with the front knee directly over the ankle. The hips should be square to the front of the room, scissoring the inner thighs to help with the alignment of the hips and create stability in the pose. The hands are in the prayer position and your lower tricep is pressing into the thigh. The back knee can be down or lifted for an added challenge. Following are some major points to focus on:
Draw your hip back by pressing down through heel of front foot
Coil the ribcage towwards the inner thigh
Press into your thigh with your tricep for more extension
Turn your head in the direction of the twist towards the sky
A common mistake is the twist coming from the lower back instead of the torso. This action comes from spinning the bottom ribs down and forward, and spinning the top ribs back until the belly and sternum face the side wall.