The Posterior Stretch gives a powerful stretch to the entire back of the body. It is an excellent pose to increase the flexibility of the spine and hips.

The following muscles will be stretched in the pose: Hamstrings (back of the legs), Gastrocnemius (calf muscle), Soleus (calf muscle), Gluteus Maximus and Medius (buttocks muscles), Intercostals (muscles between ribs), Pectoralis Major and Minor (chest muscles).

The pose begins from a seated position with the legs extended straight out in front of you. It may be helpful to imagine your body creating a right angle. Your legs extend flat along the ground with your heels pressing away from your hips while your torso is lengthened and upright. Your sitting bones should be pressed firmly into the ground as the crown of your head presses away from your shoulders. Once you have established this position with your body, inhale and raise your arms overhead with your palms facing each other, shoulder width apart.

As you move into the pose, think of your hips as the hinge with the chest moving toward the thighs and the chin extending toward the shins. Allow the lower part of your spine to drop down towards the floor while the upper part begins to feel lighter. The belly is pulled in as you bring your torso forward. Avoid rounding the back as you come into the pose. Keep the back straight and the chest open while extending through the crown.

Once you have gone as far forward as you can, bring your hands to rest on your legs or feet and allow your head to relax forward with your elbows pulled in toward your body. As you hold the position, relax your body and breathe deeply. Keep your mental focus on what is happening in your body.

If you feel strain in your low back or knees you may want to use some of the modifications such as placing a pillow under your buttocks and knees and placing a strap around your feet.

Go to our Free Online Yoga Course.

Here are some basic guidelines for yoga practice.

Recommendations

* Wear loose, comfortable clothing.
* Always practice on an empty stomach.
* Practice first thing in the morning or at least 3 hours after eating.
* Respect the body’s limitations.
* Move slowly into stretches to avoid strain.

Precautions

* If you have inflammed joints it is best to avoid stressing the joint until the inflammation is gone.
* If you have unmedicated high or low blood pressure, consult your physician before beginning to practice.
* If you are pregnant, it is best to consult with a yoga professional before beginning to practice. Some yoga positions are not recommended during pregnancy.
* If you have eye or ear infection, detached retina, glaucoma, chronic sinus or thyroid condition avoid doing inverted poses like the half shoulder stand.
* If you have had recent surgery or illness, please consult your doctor before beginning to practice.

Useful Props

* A yoga strap, belt or cotton rope. (6 foot length). This can be used to assist you in holding or getting into a pose when the hand will not reach the desired body part.
* One or more firm pillows. If you have difficulty keeping the spine straight when seated cross-legged or there is too much pressure on the knees when sitting on your heals, try placing a pillow or two under your buttocks.
* A yoga sticky mat or pad. These are very helpful to avoid slipping, particularly in the standing poses.
* A blanket for warmth during relaxation.

Find Yoga Supplies Online.

Nadi Shodhana is a form of Pranayama (breath control) that is simple to practice and extremely powerful in its effects on the body and mind.

Nadi Shodhana, also called “happy breath” and “sweet breath“, is a form of alternate nostril breathing that is appropriate for all levels of students. Nadi means channel and refers to the energy channels through which prana (life force) flows. Shodhana means cleansing. When you practice this alternate nostril breathing technique you are cleansing your nadis or energy pathways.

Nadi Shodhana helps to create whole brain function by balancing the right and left hemispheres of your brain. Practicing it is a quick and effective way to clear your mind and calm your emotions. You will notice the effects after only 2 or 3 minutes of practice. It can also an effective way to get rid of a tension headache.

Here’s how to practice Nadi Shodhana:

Sit comfortably in a chair with your feet on the floor or sit cross legged on the floor with a pillow under your buttocks. Stay relaxed in your body but keep your torso lengthened to make room for your breath. Avoid tight clothing around your waist.

Here are some tips for how to get the most from this pranayama and avoid strain during practice.

Make sure that you exhale fully before the inhale. Your exhale should at least match the inhale to avoid hyperventilating.

Allow your breathing to remain relaxed and slow. There should be no sense of strain.

Keep all of your mental attention on following the flow of your breath in and out of your body.

Close your eyes while you practice to help draw your attention inward.

Nadi Shodhana can be practiced just about anywhere so it’s a great technique to help you stay calm and relaxed throughout your day. You can also use it before or during meditation. It helps quiet your mind before practice and can also be used as your point of focus during meditation. It’s particularly helpful for students just beginning meditation.

Try a few minutes of Nadi Shodhana right now and notice the positive effects!

To learn Dirga Pranayama (3-part breath) take our mini workshop here.

Recently, we’ve been receiving requests for yoga instructional recordings on MP3 format. As more and more people convert to MP3 players for their listening it seems to make sense to go with the demand and convert our yoga instruction to MP3.

We’re pleased to announce that “Yoga for Flexibility”, a 45-minute yoga session designed to improve flexibility, is now available on MP3.

Our Free Online Yoga Course was designed around this audio recording. Those taking our online yoga course, or those wishing to learn yoga at home can get a copy of the new yoga on MP3 by visiting this link. Use it with or without the course.

Look for more yoga titles becoming available on MP3 in the near future!

The Spinal Twist helps to keep the spine healthy and supple. It strengthens the spinal nerves and creates a sense of well-being.

The following muscles will be stretched in the pose: Deep Rotators (deep muscles that connect to the vertabrae), Intercostals (muscles between the ribs), Sternocleidomastoid (neck muscles), Internal & External Obliques (abdominal muscles), Lateral Rotators, Gluteus Maximus and Medius (buttocks muscles).

This is a two-sided pose and should be practiced on each side. As you are practicing each side notice if one side seems tighter or different than the other side. Over time you will begin to see a balance of the two sides re-established as your body is brought back into alignment.

The pose begins from a seated position with alignment just as in the Posterior Stretch. One leg remains straight along the ground while your other leg is bent. The foot of your bent leg is placed to the outside of the thigh of your straight leg. The hand on the side of your straight leg holds the knee of your bent leg. Inhaling, extend your free hand straight out in front of you. As you exhale begin turning your body in the direction of the raised arm. Allow your eyes to initiate the movement with your arm following.

You will be turning as far in that direction as possible. When you have gone as far as you can, lower your hand to the ground with your palm facing down and your fingers pointing away from your body. Both sitting bones should remain on the ground. As you hold the pose, press the heel of your straight leg away from your hip and extend the top of your head away from your shoulders. Your eyes look in the direction of the twist as you hold.

To release the pose, raise your arm back to shoulder height and slowly turn your body to face forward. Follow the movement of your hand with your eyes.

Repeat posture to the other side.

BENEFITS:
* Rotates, fully extends and aligns the spine.
* Increases circulation and oxygen to the spine.
* Maintains flexibility in the spine and prevents the spinal fusing and immobility that frequently happens with age.
* Corrects deviation in the spinal column
* Removes stiffness from the shoulders and neck
* Hydrates intervertebral spinal discs and increases circulation to entire skeletal muscular system along the spine
* Prevents lumbago, back strain and certain forms of sciatica
* Relaxes, releases tension, and rejuvenates entire body/mind

PRECAUTIONS:
* Weak or stiff back muscles: practice carefully. Use cushion(s) under both buttocks to help keep spine straight. Practice knee-down twist as an alternative.

CONTRAINDICATIONS:
* Recent or chronic back injury or inflammation

The Spinal Twist helps to keep the spine healthy and supple. It strengthens the spinal nerves and creates a sense of well-being.

The following muscles will be stretched in the pose: Deep Rotators (deep muscles that connect to the vertabrae), Intercostals (muscles between the ribs), Sternocleidomastoid (neck muscles), Internal & External Obliques (abdominal muscles), Lateral Rotators, Gluteus Maximus and Medius (buttocks muscles).

This is a two-sided pose and should be practiced on each side. As you are practicing each side notice if one side seems tighter or different than the other side. Over time you will begin to see a balance of the two sides re-established as your body is brought back into alignment.

The pose begins from a seated position with alignment just as in the Posterior Stretch. One leg remains straight along the ground while your other leg is bent. The foot of your bent leg is placed to the outside of the thigh of your straight leg. The hand on the side of your straight leg holds the knee of your bent leg. Inhaling, extend your free hand straight out in front of you. As you exhale begin turning your body in the direction of the raised arm. Allow your eyes to initiate the movement with your arm following.

You will be turning as far in that direction as possible. When you have gone as far as you can, lower your hand to the ground with your palm facing down and your fingers pointing away from your body. Both sitting bones should remain on the ground. As you hold the pose, press the heel of your straight leg away from your hip and extend the top of your head away from your shoulders. Your eyes look in the direction of the twist as you hold.

To release the pose, raise your arm back to shoulder height and slowly turn your body to face forward. Follow the movement of your hand with your eyes.

Repeat posture to the other side.

Stand comfortably with your feet hip width apart, arms comfortably at your sides. Exhale fully. Inhale and slowly raise your arms over head with your palms facing each other.

Time the breath and movement so that your arms are overhead at the top of your breath. As you exhale, slowly lower your arms to your sides. Your arms should end up back at your sides at the bottom of your breath.

This movement helps to support deep breathing. Notice where you feel your breath as you breath in and out. See if you can feel it in your entire torso beginning at the belly and gradually rising as your arms are raised over your head.

While doing the exercise, practice keeping your mental focus on the movement of your arms and your breath. Notice how you can lengthen the body without creating tension. Keep your body relaxed and your mind focused.

Listen to an audio with additional instruction: