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TSET Monthly Archives: February 2012

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Gentle Journey

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Gentle Journey is made for those who have always wanted to try yoga and those who already love practicing yoga. This break-a-sweat practice is designed to touch your soul and strengthen your body. Through your yoga practice you can love and honor Christ by taking care of your body, His temple. Gentle Journey is appropriate for all ages and fitness levels, including beginners and active boomers. We encourage you to practice in a space where you enjoy taking your solitude, [...]

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Wheel

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Step By Step Come into Bridge Pose, feet actively pushing into the mat, pelvis lifts and buttocks firmed but not hardened. Place hands by the head fingers pointed towards the feet. firmly press the hands into the mat and shoulder blades against the back and lift up onto the crown of the head. Keep arms parallel and claw at the mat. Press feet and hands into the mat, tailbone and shoulder blades against the back and lift head off of [...]

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Tree

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Step By Step Start in Mountain Pose and set one foot on the mat with intension. Four corners of the foot on mat and release toes one at the time creating a firm foundation. Draw opposite foot up setting on the mat, shin or upper thigh pressing the heel of the foot into thigh with equal amounts of pressure toes pointing down. Tailbone tucks under. Extend arms up. Do NOT place foot on the knee. Benefits Strengthens thighs, calves, ankles [...]

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Standing Wide Leg Straddle

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Step By Step Stand with legs wide apart and feet parallel. Tighten legs by drawing the knee caps up, shins in thighs out. Hands to the hips and hinge at the waist, heart leads down. fingertips or palms to the mat under the shoulders. Gaze forward and back concaved. You may also grab your big toes. Benefits Stretches the insides and backs of Strengthens and stretches legs, feet, ankles, low back and spine. Tones abdominal organs. Calms the brain. Relieves [...]

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Seated Wide Leg Straddle

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Step By Step Start in Staff Pose and then spread the legs a comfortable distance apart. Strengthen thigh muscles while inner spiraling thighs to get the lower back tied in. Shins in and thighs out and work tailbone down. Bend at the hips and lead down with the heart keeping head inline with the spine. Benefits Stretches the insides and backs of the legs. Stimulates the abdominal organs. Strengthens the spine. Calms the brain and nervous system. Relieves stress, anxiety, [...]

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Resting

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Step By Step Lay down on the back. Feet splay open a little bit wider than hips width apart. Palms are up and resting up by the side. Shoulders draw down away from the ears and relax. Chin rises gently and face softens. Eyes close. Body releases all tension and melts into the mat. Benefits Calms the brain and helps relieve stress and mild depression. Relaxes the body. Reduces headache, fatigue and insomnia. Helps to lower blood pressure. Contraindications Back [...]

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Plow

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Step By Step From Shoulder Stand bend at the hips and slowly lower toes to the mat, above or beyond the head. Torso is perpendicular to the ground and legs are fully extended. Throat is softened as the chin draws away from the chest. Shoulders and back of the head presses into the mat. Super important to keep chin lifted. Benefits Calms the brain. Stimulates the abdominal organs and the thyroid gland. Stretches the shoulders and spine. Strengthens upper back [...]

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Pigeon

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Step By Step From Lunge Pose or Downward Facing Dog draw foot up to corresponding hand setting it down on the mat inside of hand. Walk foot towards the opposite hand and open up letting the knee rest on the mat. Back leg extends from the hip, releases to the mat and remains active. Toes are active as tops of the feet press into the mat. Widen thigh bones and scoop tailbone. Hug legs in (so much so that arms [...]

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Locust

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Step By Step Lie on belly with arms along the sides of torso, palms up, forehead resting on the floor. Big toes towards each other and muscles wrap around the bones and firm the buttocks. Inhale and lift head, shoulders and legs up and away from the floor. Shoulders wrap around the spine. Arms raise parallel to the floor and stretch actively through the fingertips. Gaze forward or slightly upward being careful not to crunch the back of the neck. [...]

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Incline Plane

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Step By Step From Staff Pose or Seated Forward Bend pull hands behind hips. fingers are faced forward and clawing at the mat. Begin to point your toes away from the body. Slowly raise pelvis off the earth and roll your shoulders back till your body is flat and all inline. Feel your gaze go up toward the ceiling and drop your head back. Not too far, make sure you can swallow. Really lift from your heart. On the exhale [...]

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Head Stand

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Step By Step Start out kneeling on the floor. Place hands on the mat shoulders width apart and then take the crown of the head down 12 inches in front of the hands creating a triangle with the hands and head. Make sure to keep a long gentle curve in the neck when placing head down. Shoulder loop pulling shoulders onto the back and actively extend into the floor with the head. Draw knees up and into body. Knees can [...]

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Child

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Step By Step Kneel on floor. Touch big toes together, sit on heels and separate knees about as wide as hips. Exhale and lay torso down between thighs. Arms extend over the head or alongside of torso. Breathe into the back of the body. Benefits Gently stretches the hips, thighs, low back and ankles. Opens upper back. Calms the brain and helps relieve stress and fatigue. Relieves back and neck pain when done with head and torso supported. Contraindications Diarrhea. [...]

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Camel

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Step By Step Kneel on the floor with knees hips with apart and thighs perpendicular to the floor. Shins press firmly into the mat toes tucked or feet flat with toes active and pinky toes pressed into the mat. Inner spiral thighs, firm buttocks but don’t harden. Hands rest on the back of the pelvis. Base of the palms on the tops of the buttocks, fingers pointing down. Use hands to lengthen down through the tail bone. then lightly from [...]

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Bow

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Step By Step Lie on belly, chin to mat and arms down by the side with palms facing up. Bend at the knees bringing heels as close to the buttocks as possible, wrap shoulders around the spine and reach back with hands taking hold of the ankles or upper feet. Draw knees towards each other and maintain hips width apart for duration of pose. Spread the toes and press feet into the hands. Inhale and strongly lift the heels away [...]

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Wild Thing

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Step By Step Come into Plank Pose and place one hand under the face so that hand is in front of the shoulder. Turn the body to stack hips on top of each other. Feet become active, toes spread and press into the inner edges of the feet as hips draw up and other hands rests on the hip or extends straight up. Heart opens as thighs strengthen while extending through inside of leg and inner foot presses towards the [...]

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Warrior 3

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Step By Step From Standing Forward Bend balance on one leg and draw other leg straight back and torso parallel to the floor. Toes are faced down. Front foot is firmly planted on the mat; leg is straight and spirals out. Back foot is flexed and leg has inner spiral. Hips are parallel to the mat. Core is tight. Extend arms out straight in front, palms facing each other and fingers alive. Creating a line from the tips of the [...]

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Warrior 2

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Step By Step From a Standing Wide Leg Straddle raise arms parallel to the mat, actively reaching out to each side and palms down. Turn back foot out 90 degrees lining up the heel of the front foot with the arch of the back foot. Bend into the front knee bringing it line with the toes and over the heel. Lengthen and tighten through the back leg, tail bone tucks under and sink into the pose. Back leg and front [...]

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Warrior 1

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Step By Step From Mountain Pose (Lunge or Downward Dog) step straight back and turn back toes out slightly. Back leg is active as heel presses into the floor, thigh draws up. Bend the front knee over the heel and in line with toes. Shin should be perpendicular to the floor. Try to bring right thigh parallel to the floor. Hips and shoulders square off to the front of the room. fingers are active and spread as arms lift up. [...]

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Triangle

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Step By Step Come into Warrior 2 Pose and then straighten the front leg. Extend the torso over the front leg, bending at the hip joint not the waist. Rest extended hand on the shin or the mat behind or in front of the calf. Press into the back foot lengthening all the way up through the side and opening up through the heart. Tailbone tucks. Extend the back arm up towards the ceiling, fingers active. Keep arm in line [...]

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Sphinx

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Step By Step Lay on belly, elbows under the shoulder, wrists coming straight out from elbows with forearms resting on the earth and hands down. Elbows and fingers are inline with each other. Spread fingers, knuckles and finger tips press down on mat. thighs become active, spread toes and press feet into floor. Shoulders back and hearts lifts off the mat. Benefits Strengthens back, arms, shoulders, legs and wrists. Stretches chest, lungs, shoulders and abdomen. firms the buttocks. Improves posture. [...]

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