JANU SIRSASANA: HEAD TO KNEE POSE

Despite the name, you don't need to be able to bring your nose all the way to your knee in order to practice this pose and get the benefits:

  • stretches the spine, hips and legs

  • relieves headaches

  • relieves fatigue

  • calms the mind

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TRADITIONAL VARIATION

Seated, swing both legs out in front of you. Sit up tall, pressing into both of your sit bones evenly. Lengthen the spine and relax your shoulders. Hug the left knee into your chest. Press the sole of the left foot into the inside of your right leg and let the left knee open to the side. Keep the right foot flexed, but avoid locking your right knee. If needed, place a rolled up blanket under your knee. Take a deep inhale, then exhale to walk your hands toward your foot. If you can't touch your toes, that's okay. If you can't touch your nose to your knee, that's okay too. It can be deeply relaxing to rest the head in this pose, so if it doesn't reach your leg, try one of the following modification ideas. Hold for ten deep breaths, and then practice on the opposite side.

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ADDING PROPS: Folded blanket under the hips

Adding a folded blanket underneath your sit bones tilts the pelvis forward slightly. Some people may find that this gives them more freedom to fold forward. You could also try a cushion, pillow or yoga block. Play around with the height to find what feels the best.

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ADDING PROPS: Folded blanket or pillow under the bent knee

Snuggle a folded blanket or a pillow underneath your bent knee, as close as you can get it to your hip. This is going to minimize the inner thigh and hip stretch, which might make it more comfortable for you to fold forward.

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ADDING PROPS: Block or bolster under the forehead

You can rest your forehead on top of a bolster or a yoga block. You might find that one side of your body is more open than the other, so you might need to adjust the height of your props when you switch sides.

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CHAIR VARIATIONS

For this seated variation, you'll sit at the edge of your chair with the feet flat on the floor. Lift the left foot and place the outer edge of the foot on a block or you can cross the left ankle over the right knee. Hold for ten deep breaths, then practice on the opposite side. 

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SUPINE VARIATION

This variation is a play on Viparita Karani (Legs Up the Wall Pose). You'll come into this variation the same way you would Viparita Karani, only you're going to create the Janu Sirsasana shape with your legs. This is going to allow you to experience the same stretch without being upright and without folding forward. This may be a better option for people with severe low back pain, vertigo, or especially tight hips.

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. 

SAVASANA: CORPSE POSE

It may appear that you're just lying there, but savasana is arguably the MOST important yoga posture of all. Savasana is typically done at the end of our yoga practices, and this is because savasana allows the mind and body to integrate all of the work you did throughout your practice. Yoga builds and circulates prana (life-force energy) and when you rest in savasana, you allow this prana to permeate your entbody.

Benefits of Savasana:

  • grounding
  • relaxing and calming
  • soothes the nervous system
  • relieves fatigue
  • promotes integration of body, mind and spirit
  • promotes good posture
  • benefits Sahasrara chakra (crown chakra)
  • meditative pose
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TRADITIONAL VARIATION

Lie on your back. Make sure that the shoulders are in line with your hips. The feet are at least hip distance apart (or wider) with the feet relaxed and flopping open to the sides. Scoop the shoulder blades back so that they're away from your ears and pressing evenly into the mat. The arms are resting alongside your body with the palms facing up. This is a position of deep surrender and rest. Tuck the chin slightly to create length in the back of your neck. The eyes can be open or closed. Hold this pose for up to twenty minutes or even longer, depending on your practice.

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ADDING PROPS: Bolster under knees + Pillow under the head

This pose can be uncomfortable for people with lower back pain. Adding a bolster or a pillow under the knees can help to alleviate this discomfort. You can also add a pillow or yoga block underneath the head to help create length in the back of your neck.

If lying flat doesn’t feel good at all, you can elevate the upper body using a bolster propped on top of a yoga block.


ALTERNATE POSE: Constructive Rest Pose

If adding a bolster doesn't alleviate your lower back discomfort, you can practice constructive rest pose instead. To come into constructive rest pose, lie flat on your back. Bend the knees and place the feet flat on the floor. Take the feet slightly wider than hip distance apart and let the knees fall in toward one another. The arms are extended alongside your body with the palms facing up. Hold this variation for as long as you like.


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ALTERNATE POSE: Side-Lying Pose

As the name suggests, for this pose, you'll lie on your side with the knees slightly bent to create length in the lower back. You can bring a pillow between your knees and a pillow under your head to keep your spine and hips in alignment. I also like to bring a bolster behind my back in this pose to feel extra safe and supported. You can also bring a pillow in front of your body and rest your top arm on it. 

ALTERNATE POSE: Seated in Chair

If lying down still doesn’t feel good, you can be seated in a chair with feet flat on the floor and the ankles directly below the knees. Rest the palms face-up on your thighs to create the same feeling of surrender.

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. 

VIPARITA KARANI: LEGS UP THE WALL POSE

This pose can be practiced at anytime of day. Because it is so grounding and restorative, it's especially good for those times when you're feeling "tired but wired." But it has many other benefits too:

  • calms an anxious mind
  • revives tired muscles
  • replenishes energy stores
  • balances blood pressure
  • soothes headaches
  • alleviates PMS symptoms
  • relieves insomnia
  • soothes the nervous system
  • can benefit patients with POTS (just make sure to exit slowly)
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TRADITIONAL VARIATION:

Be seated next to a wall with your left hip pressing into the wall. Begin to roll yourself onto your back and simultaneously swing your legs up the wall. You might need to do this quickly so you can get some momentum going. Once you've got your legs up the wall, make any adjustments so that your spine is straight and your hips are squared. The closer your hips are to the wall, the more stretch you will feel in the hamstrings. This pose is usually held for at least five minutes and up to thirty minutes. If it's your first time trying this pose, I would recommend starting with just ten deep breaths and increasing your duration slowly. This pose trains the circulatory system to balance blood pressure and blood circulation, so your body may need some time to get used to this. To come out of this pose, bend your knees into your chest and roll yourself over to the side. Press yourself up to sit very slowly. 

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VARIATION: FOLDED BLANKET OR BOLSTER UNDER SACRUM

Adding a folded blanket under your sacrum may lessen the intensity of the hamstring stretch and magnifies the pose's benefits by making it more of an inversion (head below the heart). You can add the blanket after you've gotten into position, or you can start sitting on top of it before you roll onto your back, whichever feels easier to you.

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VARIATION: KNEES BENT, FEET FLAT AGAINST THE WALL

Bending the knees and placing your feet flat against the wall will help if your hamstrings are tight. It also puts gentle pressure on your lower belly, massaging the internal organs. 

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VARIATION: YOGA STRAP AROUND THE THIGHS

Securing a yoga strap around the thighs eliminates any muscle engagement in this pose. With the strap, your muscles don't need to work to keep your legs together, so you can completely release into the pose.  

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VARIATION: LEGS ON CHAIR

You can use a chair instead of a wall for this pose. This completely eliminates the hamstring stretch and allows the legs to completely relax and surrender to gravity. 

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. 

BALASANA: CHILD'S POSE

Not everybody likes child’s pose. For many people, child's pose is a favorite. It's restorative, restful and cozy, and it can relieve pain and anxiety within the space of a few breaths. But it isn't that way for everybody.

As a yoga teacher, I have seen many students struggle to get comfortable in child's pose. Most people see child's pose as an easy pose that anybody can do even if it's their first time on the mat, but the reality is that some bodies just don't like the traditional shape of child's pose. Some bodies just don't want to bend that way, and that is perfectly okay! 

We shouldn't have to modify our bodies in order to fit the shape of our yoga practice, but rather our yoga practice should be modified to fit the shape of our bodies. There is nothing wrong with you if you don't like child's pose! But because this pose comes with so many benefits, let's explore some ways to make this pose more accessible.

Named balasana in sanskrit, child's pose comes with many benefits, including:

  • calming and grounding the mind and body
  • soothing headaches
  • opening the hips
  • stretching the spine
  • relieving lower back pain
  • stretching the shoulders
  • massaging the internal organs
  • soothing menstrual cramps

You can still get all of these amazing benefits with the modified variations of child's pose below. 

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TRADITIONAL CHILD’S POSE

Come down onto your hands and knees. Bring the big toes to touch. Knees can be together or apart, depending on your comfort. Taking the knees wide does give more space for the belly to expand with breath.

Walk the hands forward, reaching the arms straight out in front of you and draping your upper body over your thighs. Let your forehead find the floor. Take a big breath in and exhale, completely relax your entire body. Stay here for ten deep breaths or up to three minutes. Supported variations can be held longer. 

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CHILD'S POSE WITH PROPS

Start by coming down onto your knees. If you'd like, you can also place a folded blanket or cushion under your knees and under your hips for extra padding. Take your knees wide. Big toes touch. Bring the bolster between your knees so you can drape your entire torso over the top. These props help to correct the most common problem I see in child’s pose: booty floating way up in the air. Once you’re settled in, turn your head to one side. You can rest here for up to ten minutes. Just make sure that you turn your head to the opposite side halfway through so your neck doesn't become stiff.

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CHILD'S POSE WITH EXTENDED LEGS

For this variation, you will need a bolster and a yoga block. Lie down on your belly on top of the bolster. Stretch your legs out behind you, and rest your forehead on the yoga block. The arms can be bent with elbows under shoulders or the arms can be extended. This option is great for people with knee pain or neck pain, and it still gives you all the benefits of traditional child's pose. You may rest here for as long as you'd like.

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CHILD'S POSE IN A CHAIR

If getting down to the floor is a no-go for you, you'll love this third modification! This option uses two chairs facing each other, a yoga bolster and a yoga block. Sometimes we just have to get a bit creative!

To come into the pose, be seated in a chair with the feet flat on the floor. If they don't reach, use blocks or books to bring the floor to you. Set your block on the chair in front of you and place one end of the bolster on top of the block and the other end between your knees. Make sure it's secure and then drape your upper body over the bolster. You can rest here for up to ten minutes. But again, make sure you turn your head the opposite direction halfway through so your neck doesn't become stiff. 

I hope this pose helps you feel relaxed and supported. You deserve it!

If you'd like to see how to set up and execute these poses, play the video below.

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!

ADHO MUKHA SVANASANA: DOWNWARD FACING DOG

I once heard a yoga instructor of mine call downward facing dog a "resting pose." Ha! I beg to differ. This pose is an energizing pose and is very physically demanding for the upper body. It strengthens the arms, shoulders and core muscles while lengthening the spine and stretching the hamstrings. It tones the digestive organs, and when done with the head supported, this pose can also relieve headaches and menstrual discomfort.

Check out the variations below to find the one that works best for your body, and don't forget that you can always ask questions here

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TRADITIONAL DOWNWARD FACING DOG

Start on hands and knees, but unlike tabletop pose, you'll walk the hands slightly in front of the shoulders. Spread the fingers wide and press firmly into all ten fingertips. Curl your toes under, and begin to lift your hips up toward the sky. Reach the heels toward the floor and straighten the legs as far as you are able (If your heels don't touch the floor, you might like the next modification option). Lengthen your tailbone away from the crown of your head. Engage the lower belly to protect your lower back and to prevent all of your weight from falling on your hands. Shoulders are plugged in their sockets, relaxed away from the ears. Take ten deep breaths here, then take rest in child's pose.

Modify or avoid this pose if you have a rotator cuff injury, high blood pressure, diarrhea, or carpal tunnel.

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VARIATION: BLANKET UNDER THE HEELS

Adding a blanket underneath your heels will allow you to ground your feet firmly into the earth while still maintaining a bend in your knees. This is helpful if you have tight hamstrings. 

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POSE ALTERNATIVE: DOLPHIN POSE

If you have sensitive wrists, dolphin pose might be a good alternative to downward facing dog. However, dolphin pose does put a lot more pressure on the shoulders and requires quite a bit of shoulder flexibility. To come into this pose, start on your hands and knees. Drop down to your forearms with the elbows in line with the wrists. Curl your toes under and begin to lift your hips and straighten your legs. Hold for ten deep breaths and then take rest in child's pose.

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CHAIR YOGA VARIATIONS

These variations are incredibly helpful if you have sensitive wrists, upper body weakness, headaches, dizziness, or balance issues. 

The first two standing variations are pretty similar, but the first one will give you more of an upper body stretch. The second variation, gives you a lower body stretch while allowing you to rest your head. This variation is especially beneficial for headaches.

The third chair variation allows you to support your entire body weight on the chair. You don't have to worry about balance at all, but you still get the benefits of the upper body stretch, lower back pain relief and benefits for the digestive system.

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!