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TSET Monthly Archives: February 2012

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Side Arm Balance

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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. Feet become active, toes spread and press into the inner edges of the feet as hips draw up off the mat 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 floor. Gaze is up at extended hand. You […]

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Side Angle Stretch

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Step By Step From Warrior 2 with right leg forward, place right hand by the right foot. Then tuck tail bone under and roll your shoulders back. Extend the left arm up over the head. Take gaze up to the left hand. Spread the fingers and lift the heart. Benefits Stimulates digestion. Stretches the shoulders, chest, and groins. Strengthens arches, knees, thighs, calves and ankles. Increases muscular endurance. Contraindications Knee injury Modifications Take the bind by inserting bottom arm from […]

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Pyramid

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Step By Step From Mountain Pose (Lunge, Triangle or Downward-Facing Dog) draw leg back, heel to the mat and back toes are facing forward. Front knees are in line with toes. Hips and shoulders point forward and fold at the hips drawing the head to the knee. Activate both legs equally by pulling knee caps up and hips forward. Hands on the mat. Benefits Opens the chest. Calms the brain. Stretches the spine, shoulders, hips and hamstrings. Strengthens the legs, […]

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Plank

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Step By Step From a Forward Bend press hands into the earth and walk or jump feet back. fingers spread and claw at mat. the wrists are in line with each other and under the shoulder. Core tightens as muscles wrap around the bones and tailbone tucks. Actively pull your belly button toward the spine. Waist lifts as heart melts. Benefits Strengthens arms, wrists and spine. Tones abdomen. Common Misalignments Hands misaligned. Too short of a stance so back rounds […]

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Open to HIS Grace

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Step By Step Stand with feet hips distance apart, second toes should be parallel and four corners of the feet pressed into the earth. Lift and spread the toes and release one at a time. Gently rock side to side and back and forth until weight is balanced evenly on both feet. Legs should be firmly rooted into the earth. Tornado the legs… Shins in thighs Out… thighs tighten as knee caps lift up the thigh. Tuck tailbone and lift […]

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Lunge

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Step By Step From Mountain Pose step one foot back (basic). From Downward Dog take foot to hand (advanced). Hands on outside of feet, come onto fingers, elbows bent and shoulders back. Front knee comes over ankle by wiggling back foot back. Lift back inner thigh up and hug legs in together. Inhale back into body and exhale and soften behind heart. Head up and looking forward. Benefits Stimulates digestion. Stretches the shoulders, chest, and groins. Strengthens arches, knees, thighs, […]

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Half Moon

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Step By Step Start in Standing Forward Bend (Triangle, Warrior 2/3 or Side Angle) and extend one leg up parallel to the mat. Hand places on the mat 6-8 inches in front of the same side foot. Hips stack one on top of the other as other arm extends up. fingers spread and foot flexes. Tuck tailbone under and tighten core. Gaze is down at the hand on the mat, straight forward or up at the extended arm. Benefits Strengthens […]

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Downward Facing Dog

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Step By Step Come onto the floor on your hands and knees. Set up proper alignment; knees under hips, hands under shoulders and slightly wider than shoulders width, wrist creases parallel, fingers spread and claw into mat. Inhale and squeeze arms together, firm shoulder blades against back, tuck toes and allow hips to rise. Pressing the earth away from you. Heals stretch to or onto the floor. Head stays between the arms not dangling free. The heart is reaching for […]

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Dolphin

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Step By Step From Downward-Facing Dog come onto forearms. Elbows come under the shoulders and forearms extend straight out. Wrists are shoulders width apart and palms on the mat. Heart melts as gravity takes your heart and body down. Gaze is between the hands as legs walk in towards the body. Benefits Strengthens the shoulders, arms and back. Stretches the shoulders, neck, chest and belly. Improves sense of balance. Calms the brain and helps relieve stress and mild depression. Common […]

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Crow

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Step By Step Come into a squat, hands on the mat under shoulders; wrist parallel and fingers clawing on mat. Knees to the back of the upper arms as close to the arm pit as possible. Gaze forward ahead of fingers, rock forward getting the weight into the fingers. Lift one foot at a time while flexing foot and spreading toes. Tailbone lifts. Hug forearms, feet, legs and knees to the middle and then straighten arms. Benefits Strengthens arms and […]

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Cobra

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Step By Step Lay on belly, spread hands and place under the shoulders, back by rib cage. Hug elbows back into body. Downward Dog hands claw at mat. Spread toes and firmly press tops of feet, thighs and pubis into the mat. Inhale, head and chest lift as sides lengthen. Pressing mat away begin to straighten arms. Lift as high as possible keeping hips and leg connected to mat. Tailbone presses towards the pubis and the pubis presses towards the […]

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Bottom of a Pushup

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Step By Step From Plank Pose tighten and lift thighs and waist, shoulder blades on the back. Slightly jet forward and lower down until arms are at a 90 degree angle and body hovering a few inches above the mat. Elbows hug into the sides of the body, shoulders stay broad and gaze is towards the mat. Benefits Strengthens the arms and wrists. Tones the abdomen and builds core strength. Energizes the body. Common Misalignments Hands misaligned. Elbows out. Forearm […]

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Table

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Step By Step Come onto hands and knees. Hands are placed under the shoulders and are active. Knees are under the hips and legs are active. Core is tightened and gaze is to the mat. Benefits Strengthens abs and back. Helps teach good hand foundation. Common Misalignments Hands turned in and/or knuckles not connected. Elbows bent. Upper arms rolled in. Shins out or asleep. Contraindications Carpal tunnel syndrome.

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Staff

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Step By Step Set foundation, sit up straight with legs out long, shoulders back and heart lifts, feet flex. Spread toes. Strengthen thigh muscles. Inner spiral, widen thighs and anchor inner edge of legs to floor. Extend from pelvis core out through feet and up through crown of head. Benefits Foundational pose from all seated postures. Strengthens and improves endurance of back, leg and arm muscles. Opens chest, hips and groin. Tones abdominal muscles. Increases circulation. Contraindications If the body […]

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Stacked Logs

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Step By Step Come to a seated pose, shoulders back and sides long. Lifting through your crown gain length in the spine. Stack heals and knees. Activate feet and hands to the heart. Benefits Opens hips and stretches the outer hip muscles. Strengthens feet and ankles. Common Misalignments Feet sickled or asleep. Lower back kyphosis. Contraindications Knee injury.

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Seated Forward Bend

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Step By Step Set foundation, sit up straight with legs out long, shoulders back and heart lifts, feet flex. Strengthen thigh muscles. Inner spiral, widen thighs and anchor inner edge of legs to floor. Extend from pelvis core out through feet and up through crown of head. Then hinge at hips forward and draw your heart down toward the thighs. Lengthen through the top of the crown. Benefits Foundational pose for all seated postures. Strengthens and improves endurance of back, […]

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Mountain

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Step By Step Stand with feet hips distance apart, second toes should be parallel and four corners of the feet pressed into the earth. Lift and spread the toes and release one at a time. Gently rock side to side and back and forth until weight is balanced evenly on both feet. Legs should be firmly rooted into the earth. Tornado the legs feeling a spiraling effect from the base of the feet upward to the top of the crown… […]

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Forward Bend

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Step By Step Stand in Mountain with hands on hips. Exhale and bend forward from the hip joints, not from waist. Descend drawing the front of the torso out of the groins and open the space between the pubis and top sternum. Move fully into the position while lengthening the front torso. The knees should be straight and the palms or finger tips on the floor slightly in front or beside the feet. You may use a block or press […]

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Fish

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Step By Step Start by lying down on the back. Tuck forearms and elbows up close to the sides of the torso. Palms slightly under the seat. Elbows and forearms are pressed down on the mat. then press scapulas into the back and with an inhale, lift upper torso and head away from the floor. Head releases back to the floor as heart rises. Benefits Stretches the deep hip flexor and the muscles between the ribs. Stretches and stimulates the […]

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Butterfly

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Step By Step Sit with legs out straight. Inhale. Exhale, bend knees, pull heels toward the pelvis, drop knees out to the sides and press the soles of the feet together as if the bottoms of the feet are kissing. Bring heels as close to pelvis as comfortably as possible. Sit up straight; pubis in front and the tailbone in the back are equidistant from the floor. firm the sacrum and shoulder blades against the back and lengthen the front […]

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