Heat Yoga Blog
Heat Yoga Blog
This is the Blog for Heat Yoga Studios.
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6:24 pm

Need more tips for Pincha Mayurasana?

As we continue to work on Pincha Mayurasana this week in Heat C, there are some common problems and misalignments and some prop options to make this pose more accessible for you: 

Common Problems and Misalignments: 
  • Elbows are wider than shoulder width apart and hands are folding in toward each other (see props below)
  • Collapsing in shoulders; trapezius around ears - lift the shoulders away from the hands
  • Lower back arched - protect the lower back by extending the flesh of the buttocks away from the back waist

Props to use: 
  • Use a yoga strap right above elbows to keep elbows shoulder width apart
  • Place a block against the wall. Place the "L" spape created between the index finger and thumb at each corner of the block. This will help you line up the arms to parallel. 

We'd love to hear how Heat C is going for you. Let your Heat Teacher know or send me an email at monica@heatyogastudio.com

11:17 pm

Tips to help you achieve Pincha Mayurasana (Forearm Balance)

If you have attended a Heat C class this week or are planning on it then you have tried or will be trying Pincha Mayurasana. Pincha is a challenging pose but these tips can help you get closer to finding balance in this pose. 

  • Press the base of each finger and the inner wrist down
  • Lift the upper arm away from the forearm and spin the upper arms out as you press the inner forearms down 
  • Lift the sternum away from the floor
  • Draw the trapezius muscles away from the neck
  • Soften the front ribs
  • Release the inner and outer thighs back evenly
  • Straighten legs by activating the quadriceps and hamstrings
  • Feet together extending through the balls of the big toes

Give these tips a try and let us know if you feel a difference! 

9:55 pm

Heat C Week 3 Pose of the Week - Pincha Mayurasana (Forearm Stand)

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Pincha Mayurasana is a challenging pose with many benefits. It strengthens the shoulders, arms, and back. It stretches the shoulders and neck, chest, and belly. It also improves sense of balance while it calms the brain and helps relieve stress and mild depression. Get to a Heat C class this week to try Pincha Mayurasana!

9:49 pm

What are the benefits of Ardha Chandra Chapasana (Sugar Cane Pose)?

Ardha Chandra Chapasana can be classified as a standing, balancing and backbending pose. This pose has many benefits which include: 
Builds endurance in the feet and strength in the legs.
Opens the hips.
Stretches the quadriceps of the raised leg.
Lengthens the spine with a subtle twist.
Improves core strength and balance.
These are all great reasons to try out the new Heat C class this week and experience Ardha Chandra Chapasana for yourself! 

10:51 pm

How do you get into Ardha Chandra Chapasana (Sugar Cane Pose)?

Our peak pose this week for Heat C is Ardha Chandra Chapasana (Sugar Case Pose). If you've never tried this pose, it helps to begin with half moon pose. Once you have stabilized the standing leg by firming the outer hip of the standing leg, bend your lifted leg and grab outer ankle. Press your ankle into your hand and move thigh behind you. Make sure that your thigh is parallel to the floor, it's fine if it’s not completely parallel. This is because the primary aim of the pose is not raising the leg. Now, begin to lean chest open so upper spine goes in extension. This pushing and pulling will lead to the creation of a bow-like shape, which leads to the pose becoming a back bend. Hold three to fives breaths and then slowly release your foot so that you can assume the half moon pose again. Check the schedule for the next Heat C class this week to try this challenging pose. 

2:26 pm

Heat C - Week 3 Pose of the Week:Sugar Cane (Ardha Chandra Chapasana)

Sugar Cane Pose (Ardha Chandra Chapasana) is the next step once you are practicing Half Moon Pose. This variation on the more common balancing posture gives your back and quads a huge stretch while helping tone your glutes. It's a great pose for any runner or athlete to give your legs and back a little love. Check back each day this week to learn more about Sugar Cane. 

8:00 am

Heat C - Week 2 Pose of the Week: Bakasana to low chaturange or Bakasana to Tripod Headstand

Bakasana (Crow Pose) is a part of the NEW Heat C sequence. This week we will work on advancing Bakasana by jumping back to low Chaturanga or dropping down to Tripod Headstand. Check back each day this week to learn more about this peak pose and make sure to check the schedule for day/time options to try out the new Heat C class! 

11:11 pm

Are you too stiff in your shoulders or body for Urdhva Dhanurasana (Full Wheel)?

Are you having a hard time getting into Urdhva Dhanurasana (Full Wheel) because your shoulders are too tight or your body feels too stiff? There are some great variations that might help make this pose more accessible today. 

  • If you have stiff shoulders, try turning the hands out
  • If you have stiffness in your lower back, place blocks under each of your feet
  • If you have stiffness in your upper back or shoulders, place blocks under each of your hands

Try these variations and see if you feel a difference in your pose. If you need help, just ask your Heat Yoga Teacher! 

10:15 pm

Common Problems and Misalignments for Urdhva Dhanurasana (Upward Facing Bow)

There are some common problems and misalignments for Urdhva Dhanurasana that you should look out for when doing this pose. 

  • Feet and knees turned out
  • Glutes are clenched (which tightens the lower back) 
  • Hands are curled an/or weight is on the outside of the palm
  • Pelvis is not lifting (which compresses the lower back)
  • Elbows are bent
  • Trapezius are clenched and around ears
  • Legs are pressed straight
Check your Urdhva Dhanurasana and see if you need to make some adjustments in order to be more safe and feel better in the pose. 

10:04 pm

How to do Urdhva Dhanurasana (Upward Facing Bow or Full Wheel)

Continuing with our peak pose of the week for Heat C - Urdhva Dhanurasana (upward facing bow pose), today we'll be talking about how to get into the pose.

Begin by lying on your back with your knees bent and feet flat on the floor. Heels as close to the sit bones as possible. As we move through this pose, I want you to keep the following quote in mind – “Enjoy the journey, don’t crave the destination”. This pose is not about being focused on the end product (or the look of the pose) but the actions taken to get there. Take a deep inhale through your nose and a deep exhale through your nose. Being mindful to take slow and relaxed breaths while in the pose. Bring your hands next to your ears, palms facing down and fingers pointing toward the feet. Press evenly through the inner and outer edges of the feet. Drawing the outer ankles in and lift the arches up. As you go up, remember to keep your knees hip distance and elbows shoulder distance apart – don’t allow either to splay outward. Press firmly down into all four corners of each foot and both hands as you inhale and begin to lift your hips and chest high enough so you come to rest on the crown of your head. Lift the shoulder blades upward into the chest, widening across the collarbones. Lift the hipbones up towards the front ribs and draw the flesh of the buttocks toward the backs of the knees as you release the inner thighs to the floor. Keep pressing into the floor as you as you push yourself all the way into the pose. Feeling your arms straighten and keeping a slight bend in the knees to not compromise the lower back and shoulder.  Focusing on lengthening the spine from tailbone to the crown of your head and getting longer with each inhale. Draw the shoulders and trapezius muscles away from the neck. Letting the head hang freely and softening the throat. Take one more inhale and on your exhale, slowly and with control lower yourself all the way down to the mat and bring your knees into your chest to release any tension that has built up in the spine. 

Check in tomorrow to learn more about our Heat C peak pose of the week - Urdhva Dhanurasana.