UTTHITA TADASANA: STAR POSE

Anytime I’m feeling low, disempowered, ungrounded, I find my power again in this pose. Standing with the feet firmly planted, muscles engaged, taking up space. The way we position our bodies affects us energetically, and I love that yoga gives us the tools we need to take conscious control of our own embodiment.

BENEFITS OF STAR POSE:

  • strengthens the whole body

  • grounding

  • energizing

  • relieves fatigue

  • empowering - boosts confidence

  • improves posture

  • improves circulation

  • increases breathing capacity (more prana = more energy)

7542D07F-5AAF-4567-B9DE-AD70B48FC26B.jpeg
7E06EBFC-BD1D-43DD-80B1-5DE6631768FD.jpeg
3F284B2B-1408-48FA-AC29-9937D76225DB.jpeg

TRADITIONAL VARIATION

Start in Tadasana. From here, step the feet wide, about three feet apart. Press down evenly into all four corners of the feet and lift up through the arches. Engage the quads and inner thighs, keeping a microbend in the knees. Lengthen the tailbone and scoop the low abs in and up. Pull the front ribs in. You can keep the hands at your hips or together in prayer at the heart. For more challenge, you can extend them into a T position either with the palms face down or palms facing forward. Hold for 5-10 deep breaths.

KEY POINTS TO REMEMBER:

  • Keep your muscles active!

  • Strong core

  • Feel yourself rooting down as you simultaneously rise up

  • note: This pose is typically done with all 10 toes facing forward, but you can experiment with turning the toes out 45 degrees and see which one feels better for you

YOU CAN ALSO FIND THIS POSE IN THIS YOGA CLASS.

1E49B130-B13A-4453-80A6-6B125FA0003C.jpeg

CHAIR VARIATION

For the chair variation of this pose, sit at the edge of the seat with your feet flat on the floor. Take the knees wide and press firmly into the feet. The ankles should be directly below the knees. Pull the navel in toward your spine. Sit up tall. Keep the hands on your hips, together at prayer or extend the arms into T position. Hold for 5-10 deep breaths.

E840D96D-C033-47AE-8431-E3EDFD2EBF88.jpeg

SEATED VARIATION

Come into sukhasana and take the arms wide to focus on upper body strengthening. This is great if you have balance issues or joint pain in the lower body. Hold for 5-10 deep breaths.

461CCADA-EE1D-4C90-A339-825511CED880.jpeg

SUPINE VARIATION

Lie flat on your back with the shoulders in line with your hips. Extend the legs and take the feet wide. Flex the feet and activate the legs. Take the arms into T position with the palms facing up. Spread the finger tips. Hold for 10 deep breaths. Then relax the muscles. You can rest here as an alternative to savasana if you’d like. It can feel very empowering to let your body soread out and take up space.

HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses. 

SETU BANDHA SARVANGASANA: BRIDGE POSE

Please be safe and warm up with some cat/cow stretches and cobra pose before attempting the traditional variation of bridge pose. Traditional bridge is a deep heart opening and shoulder opening pose, a shape that your body will be happier to make if your muscles are warm.

Please avoid practicing the traditional variation of this pose if you have any kind of neck injury. Scroll down for more variations.

BENEFITS OF BRIDGE POSE:

  • heart opening

  • benefits anahata chakra

  • strengthens the hamstrings, glutes and inner thighs

  • strengthens the core and low back

  • promotes thyroid health

  • alleviates fatigue

  • reduces insomnia

YOU CAN FIND THIS POSE IN THESE YOGA CLASSES.

6E88FBDC-04E2-4D25-8340-AD6B7B527806.jpeg

TRADITIONAL VARIATION

Lie on your back with the arms extended alongside your body, palms facing down. The feet are flat on the floor and all ten toes are pointing straight ahead. The feet should be about hip distance apart, so the heels are in line with your sit bones. Press into the soles of the feet and lift your hips. Adjust the position of your feet so that your ankles are directly below the knees. Keep the toes pointing forward. Feel the inner thighs magnetize toward one another. If you notice the knees splaying open, put a yoga block or a rolled up blanket between your thighs and squeeze the thighs together.

Feel the spine arch evenly. The sternum and collarbones lift. Snuggle the shoulder blades toward one another so that you’re lifting up onto the shoulders to create space for your neck. You can keep the palms of the hands pressing into the earth, or you can clasp the hands. You could also press the palms of the hands into the lower back for support if desired.

Hold for ten deep breaths, then lower the hips back down. Balance the spine by hugging the knees in toward your chest and then rest in savasana.

KEY POINTS TO REMEMBER:

  • Toes face forward

  • Knees over ankles

  • Inner thighs magnetized toward one another - add a block here if you’re struggling

  • Avoid clenching your rear - this will put stress on the low back. If this happens, try adding a block between the thighs and squeeze the thighs together.

  • Snuggle the shoulder blades together, like you’re tucking your shoulders in.

C4F52169-1688-4841-B4DC-1FE409E4BAF6.jpeg

YOGA BLOCK UNDER THE SACRUM

Lie on your back with the knees bent and the feet flat on the floor. Press into the soles of the feet and lift your hips. With the hips lifted, slide a yoga block underneath your sacrum, adjusting the height to your comfort. The higher the block, the deeper the backbend will be. Snuggle your shoulder blades together, coming onto the tops of the shoulders. Tuck the chin into your chest for a stretch in the back of the neck. Let the majority of your weight rest on top of the block. Hold this pose for ten deep breaths or up to five minutes. To come out of this pose, press into your feet, lift the hips and remove the block. Roll yourself over to the side and slowly press yourself up to sit.

NON-INVERTED VARIATION

For this variation, set a yoga block in front of a bolster. Sit down on top of the block and lower yourself back onto the bolster. Adjust your position so that your sacrum is on top of the block and your entire spine is on the bolster. You can keep the feet below the knees and actively press into the soles of the feet, engaging the legs. For a more restorative option, you can take the feet as wide as the mat and let the knees fall in toward one another. Hold for ten deep breaths or up to five minutes.

This is a good option for people with neck pain.

5DB4BA0F-5071-44B1-856D-69988403978F.jpeg

RESTORATIVE VARIATION

If lying flat isn’t comfortable, this variation can give you the same heart opening benefits of bridge pose. Set your bolster with one end over a yoga block, then lie back with the spine along the bolster. Take the arms alongside the body with the palms facing up. This will encourage the shoulders to open. The legs can be straight, or you may bend the knees and place the feet flat on the floor. Rest here for as long as you’d like.

HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses. 

USTRASANA: CAMEL POSE

The traditional variation of camel pose is not one that I personally practice. This is because the traditional variation of this backbend encourages practitioners to lean back, drop the crown of the head and take the gaze backward. This can put stress on the cervical spine and cause pinching in some practitioners.

There are very important arteries in the cervical spine that carry blood flow to the brain. When these arteries get pinched, that blood flow can become decreased. Since I have POTS, my body already struggles to get blood flow to my brain. When I practice camel pose, this becomes even harder, so I start to see spots and feel dizzy. This is definitely not what I’m looking for in my yoga practice!

If you have any kind of neck injury or if you have POTS like me, I would recommend practicing a modified variation of this pose. A simple fix for this is to simply lift the gaze and lessen the bend in the cervical spine. Further modification with props will not only make the pose more doable, but can make it feel absolutely liberating.

Our goal in practicing this pose is to create more space in the chest so that our breath can flow freely through the body. This can be accomplished in any of these variations.

Make sure that you warm up with some cat/cow stretches and cobra pose before you practice camel pose. If you’re feeling up to the traditional variation, by all means, go for it! Listen to your body and do what feels right for you.

After you practice, balance your spine with a forward fold and a twist of your choice.

BENEFITS OF CAMEL POSE:

  • stretches the front body - chest, abdominals, psoas and quads

  • strengthens the legs

  • opens the chest and ribcage

  • stretches the shoulders

  • benefits the heart chakra

FOR CLASSES WITH THIS POSE CLICK HERE.

IMG-5729.JPG

VARIATION: HANDS TO LOW BACK

Start by kneeling on your mat with your knees directly in line with your hips and the feet pointing straight back from your knees. Your legs should be in beautiful right angles. The toes can be curled under or you can point the toes and press the tops of the feet into the mat, whichever you prefer. Squeeze the inner thighs together. Feel your tailbone lengthen as you pull your abs in and up. Keep the core engaged as you begin to lift your heart. Feel the ribcage drifting away from the hips. Lean back. Think about pressing your hip bones forward so that they stay in line with your knees. You can practice in front of a wall and press the hips into the wall if you’d like. Bring the hands to your low back with the fingertips pointing up toward your shoulder blades or down toward your knees. If you’d like to go deeper, you can reach your hands all the way back toward your heels (traditional variation). Dip your chin, keeping the neck long. Gaze up toward the sky. Hold for ten deep breaths.

KEY POINTS TO REMEMBER

  • Hips over knees and feet behind the knees.

  • Keep your core engaged to protect lower back.

  • Squeeze the inner thighs.

  • Dip your chin - lengthen back of neck.

  • If you can’t breathe, you’ve gone too far.

  • Feel free to add a blanket under the knees/shins.

IMG-5730.JPG

VARIATION: HANDS TO BLOCKS

This variation is very similar to the traditional variation, but adding blocks lessens the intensity.

Start by kneeling on your mat with your hips on your heels. The toes can be curled under or you can point the toes and press the tops of the feet into the mat, whichever you prefer. Place the blocks back by your feet. Press into your shin bones and lift up, bringing your hips in line with your knees. Squeeze the inner thighs together. Feel your tailbone lengthen as you pull your abs in and up. Keep the core engaged as you begin to lift your heart. Feel the ribcage drifting away from the hips. Lean back. Think about pressing your hip bones forward so that they stay in line with your knees. You can practice in front of a wall and press the hips into the wall if you’d like. Bring the hands to the blocks. Dip your chin, keeping the neck long. Gaze up toward the sky. Hold for ten deep breaths.

KEY POINTS TO REMEMBER

  • Hips over knees and feet behind the knees.

  • Keep your core engaged to protect lower back.

  • Squeeze the inner thighs.

  • Dip your chin - lengthen back of neck.

  • If you can’t breathe, you’ve gone too far.

  • Feel free to add a blanket under your knees/shins.

IMG-5732.JPG
IMG-5731.JPG

VARIATION: KNEELING WITH HIPS OVER HEELS

This variation can be practiced with or without props. You could also add a folded blanket under the knees for additional comfort.

To come into this variation, you’ll kneel on your mat with the hips over your heels. You can be seated on top of a bolster if you’d like. Root into your sit bones. Lengthen your tailbone and pull the low belly in. This will protect your low back. Lift your ribcage away from your hip bones and lean back. Open the chest. Reach back with fingertips to the floor or hands to blocks. Dip the chin and keep the back of the neck long. Hold for ten deep breaths.

KEY POINTS TO REMEMBER:

  • Root down through the sit bones

  • Engage the core to protect low back

  • Dip your chin to lengthen back of the neck

CHAIR VARIATION

Be seated at the edge of your chair with the feet flat on the floor and all ten toes pointing straight ahead. Ankles are directly below the knees. Root the sit bones into your chair. Lengthen the tailbone as you pull the abs in. Lift the chest and lean back. Open your heart. Gently dip the chin to keep the back of the neck long. Reach the hands behind you and hold onto the edges of the seat or reach the fingertips on top of the seat behind you. Hold for ten deep breaths.

HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses.