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Category Archives: flow

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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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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