Heat Yoga Blog
Heat Yoga Blog
This is the Blog for Heat Yoga Studios.
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Monica
10:19 pm

Breaking down the Heat A and B Sequences

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 monica@heatyogastudio.com.

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.


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Monica
11:37 pm

Are you doing Warrior I correctly?


Have you ever wondered if you are doing Warrior I correctly? This is a great diagram that shows a breakdown of questions to ask yourself when you are in Warrior I. Try it out and see if you need to make any adjustments in your pose. Or you could ask any of the Heat Teachers to look at your pose and offer advice. 

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Monica
10:55 pm

Thursdays Pose to Try

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Adho Mukha Svanasana (Downward Facing Dog Pose) increases the range of motion in the shoulders and strengthens the upper body. It also stretches the hamstrings and calves. Following are some common misalignments to make sure you are doing the pose properly: 1) Arms are too internally rotated 2) Legs are relaxed and heels are jamming into the floor 3) Thoracic spine is rounded or over-extended 4) Too much weight is in the arms and not enough in the legs 5) Scapulae is elevated or squeezed together Check your Adho Mukha Svanasana or ask your Heat Yoga Teacher for help in order to make sure you are getting all of the benefits of this great pose!

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Monica
11:27 pm

Thursdays Pose to Try

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Natarajasana (Lord of the Dance Pose) Benefits: Stretches the shoulders and chest , stretches the thighs, groins, and abdomen, strengthens the legs and ankles and improves balance Natarajasana requires both balance and flexibility. If you are new to this pose, you can place your hands on the wall, floor, or on your hips. Another option is to place lifted foot on the wall. Try to make sure that your hips are level to the floor. You also want to make sure you are not hyper-extending the standing knee.

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Monica
4:37 pm

Thursdays Pose to Try

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Virabhadrasana II (Warrior 2) has a ton of major benefits. Holding the pose strengthens your quads, hamstrings, glutes and abdomen. It also opens your hips. Here are some big cues that will help you when you are in this pose. * Front heel in line with back arch * Roll the buttock of your front leg underneath you * Straighten the leg by engaging quadriceps * Elongate all four sides of the waist * Hug the bicep and triceps to the bone

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Monica
11:39 pm

Thursdays Pose to Try

Have you ever wondered if you have the correct alignment in a pose? Parivrtta Utkatasana (Twisted Chair Pose) can be a difficult pose but it is one of the best poses for detoxifying the body and building strength. Twisted Chair strengthens quadriceps, glutes and the knees. It also stimulates the abdominal organs. Here's some things to focus on the next time you are in the pose: 

Firm the outer ankles in and up

Move shins back

Pull the knee back so both knees are in line

Keep pelvis neutral - neither tucked or arched

Broaden across the collar bones

All four sides of neck lengthen

 

Give it a try and let us know if the pose changes for you! 

 

 

 


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Monica
11:00 pm

Thursdays Pose to Try

Trikonasana - Triangle Pose

Benefits: Relieves back aches and sciatica pain, tones legs, open hips

Cues to focus on: 

  • Lift inner thigh up into groin and away from floor
  • Press the thigh bone straight back into hamstring
  • Draw the buttock flesh away from the waist to prevent arching the low back
  • Elongate all 4 sides of the waist
  • Draw shoulders and trapezius muscles away from the neck
  • Gaze towards your top hand, all four sides of the neck even

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Monica
9:00 am

Thursdays Pose to Try

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Adho Mukha Vrksasana (Hand stand) strengthens shoulders and upper back. It also energizes and invigorates the body and mind. Some things to help you with the pose are to press the base of fingers down evenly - even weight between heels of palms and knuckles. Gaze at the floor between hands to open the chest. Shoulders directly over the heel of the hand - firm outer upper arms in. Draw trapezius muscle away from the neck - firm the shoulder blades in toward the back ribs. Keep the front ribs soft. Align hips over shoulders. Lift buttock flesh up toward the heels - hug outer hips in toward the midline of the body. Feet together reaching up through the big toe. A great way to try this pose is against a wall. It takes some time to feel comfortable upside down so don't put too much pressure on yourself.

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Monica
10:20 pm

Thursdays Pose to Try

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Ardha Chaturanga Dandasana (Plank Pose) can be a difficult pose but has so many benefits. It builds wrist, arm, abdominal, shoulder and back strength. If you are new to plank you can vary the pose by bringing your knees to floor or pressing heels into wall to energize legs. Every extra second or additional breath in this pose counts. So try to stay for one more breath! You can do it!

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