Finding the spiral
Yoga 216 Blog
by Nicole Katz
5y ago
continuing with danurasana Congratulations on all your progress so far with this pose, yogis!  We’ve seen you all get curious and courageously explore what might be a very new type of pose for you.  We hope you continue to find space, length, and ease as we continue with our final weeks of digging through this pose in full. THIS WEEK’S FOCUS We’re bringing our focus back to the shoulders this week.  As we covered a couple of weeks ago, a nice full extension in the shoulders coupled with retraction and depression of the scapula enables the spine to extend, heart to open and perhaps the hands ..read more
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Danurasana week 3
Yoga 216 Blog
by Nicole Katz
5y ago
strength vs stress We hope that everyone feels confident as they make their way through the pose this month, whether you’re refining your full danurasana, or keeping it safe and comfortable with some baby cobras and everything in between-  Remember that your practice is called “practice” for a reason, and that the exploration is all! this weeks focus: the pelvis The pelvis in this pose may feel similar to the lower back and lumbar spine that we talked about last week.  After all, they often naturally accompany each other in movement. Try it now: wherever you are, put your hands on your hips a ..read more
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Introducing bow pose!
Yoga 216 Blog
by Nicole Katz
5y ago
introducing bow pose! We are ready for more spring, and we want to open ourselves deeper to this change in season by showing you all the ins and outs of Danurasana!  This is also commonly known as “Bow Pose” (as in bow and arrow!) because of the upward curve the whole body makes. We’ll be covering a bunch over the next few weeks, but we’ll be focusing on the thoracic spine this week. THIS WEEK’S FOCUS So much of the ease of this pose comes when the chest can expand open fully and the shoulders can extend behind the body comfortably to take hold of the ankles.  But sometimes the right muscle ..read more
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Open up… when you’re ready: hand to big toe pose, B
Yoga 216 Blog
by esther palmer
5y ago
NEXT UP: HAND TO BIG TOE POSE, B As we move on to UHP B, in which we lift the leg and then open it out to the side, the same challenges to our strength and flexibility from UHP A remain. PLUS we’re now opening the leg to the side, challenging the length of our inner thigh muscles and the strength of our butts (again!). It’s double hip trouble. This week’s focus What happens when that’s too much trouble and we overshoot our own mobility? One thing that we do is to stick our butts out (makes its work easier) and turn the lifted leg down toward the floor a bit. Believe it or not, this does ..read more
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Spring is here! kick up your heels in hand to big toe pose
Yoga 216 Blog
by esther palmer
5y ago
INTRODUCING HAND TO BIG TOE POSE! Our pose of the month has a mouthful of a name: extended hand to big toe pose or, in sanskrit, utthita hasta padangusthasana. Let’s call it UHP for short! UHP has 3 variations: leg straight ahead (hip flexion) leg out to the side (hip abduction) twist with leg straight ahead (spine rotation). We’ll break down the variations in the coming weeks, but this week we want to talk foundations. This week’s focus This week in 216 classes, we’ve been focusing on building a stable foundation in this standing balance by attending to the position of the pelvis and hips ..read more
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