yoga prop

Urdvha Padmasana- (ऊर्ध्व, Ūrdhva) = upward
(पद्म, Padma) = lotus flower
                                   (आसन, Āsana) = pose, posture, seat

A finishing posture and part of the shoulder stand sequence of the Ashtanga Primary Series.

Purchase the entire series in a 8.5"x11" laminated practice chart on for $9.99. 

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Namaste and Aloha!

anonymous asked:

I feel like I'm too fat to properly do yoga. I have a hard time bending in certain positions, because my tummy is in the way. I just started getting back in to yoga, will this get better with improved flexibility, or just with weight loss?

First off, know that you are not alone! 

For lots of the poses, we’re really not supposed to be “sucking in” a lot because it affects our breathing pattern. So as you move through your yoga practice, experiment with props and leg placement to allow a little more room for the belly.

You can modify certain poses by using blocks. For high runners lunge type poses, you can use blocks underneath your hands, so you dont feel super cramped in front. Most if not all yoga studios have them. I own yoga blocks … they’re great. 

For twists, you can do a few things. For seated poses, I like to elevate my hips on a blanket. You can widen your feet a little. And/or you can just physically move the stomach out of the way. If those things don’t work, maybe you can modify the pose by lying on your back. But adjust your body here and there to allow for more tummy room. 

Always remember the intention of the pose. For example, if an instructor says “Belly to the thighs” for a forward fold, yours might already be there! But if you focus on lengthening the spine and pushing the hip crease back, then you should be closer to reaching the benefit of the pose. 

You can also look up prenatal yoga classes! This is another group of people with stomachs in the way! 

Realistically speaking, there are a lot of yoga instructors not experienced with the ins and outs of larger yogis, so it’s okay to do a little research after running into some troubling yoga poses. 

Best of luck and thank you for the question/concern. Know you’re not the only one with it. 

Everything You Need to Know About Meditation Posture

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Do you rest down for reflection and also wonder if you’re doing it ? Learn about the global reflection pose here.

There are a million types of meditation in the world, yet if you explored the globe taking photographs of individuals meditating numerous of them would certainly look quite similar. Why? Because there are some basic aspects of the reflection position that are employed around the world in order to relax the mind as well as align the body.

Seven-Point Meditation Posture

I originated from a Tibetan Buddhist background, so the framework I generally utilize is the 7 points of Vairocana. The Buddha Vairocana is usually represented sitting in this position at the home of a mandala of the 5 principle Buddhas. He is the lord of the buddha family, all white standing for the wisdom of all-inclusive room, as well as it’s specific contrary, the really lack of knowledge that is the driving make behind our cycle of suffering. He stands for, in component, the idea that our lack of knowledge could be changed into huge space, which can fit every little thing. Not a bad shining example, right?

First Point of Position: Resting Down

For those of us who are useded to positioning in a chair, you might be a bit daunted by the idea of sitting on the ground in a cross-legged style. This is a great time to give it a try. If you locate that it is difficult, you could assume among the simpler cross-legged positions I mention below.

There are a couple of variations on sitting cross-legged on the ground, however all them are most ideal supported by having an official reflection cushion. I like those marketed at Samadhi Cushions as their seats are durable and firm. It is worth the financial investment to purchase a pillow if you’re visiting launch a regular meditation practice. And also if you are going to make use of cushions from your sofa or bed that’s all right, however it takes a lot of adjustment to obtain you sitting high enough to ensure that it’s not unpleasant. That claimed, if you wish to snatch some sturdy pillows as well as rest on those to obtain going, go with it.

More from our partner: What to Do with Your Mind Throughout Meditation

Six Ways to Sit for Meditation

1. The Quarter Lotus

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Here you can rest on your reflection seat with your legs loosely crossed as well as both feet resting below the other thigh or knee. I advise this method.

2. The Half Lotus

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This is a variant on the above. Your legs are gone across with one foot hing on the other thigh. The other foot can fold underneath the top leg as well as remainder here the knee or thigh.

3. The Full Lotus

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Your legs are crossed with both feet resting atop your other upper legs in Padmasana (Lotus Posture).

4. The Burmese Position

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If you could not rest with your legs went across, that’s fine. Merely rest with both feet laying on the floor in this relaxed location, aka Sukhasana (Easy Pose).

5. Seiza

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Instead of sitting with your legs crossed you could likewise kneel as well as place a cushion or yoga props between your legs. This standard meditation posture is basically a propped-up Virasana (Hero Pose) or Vajrasana (Thunderbolt Posture).

6. Chair

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Finally, yes, you could make use of a chair if you have to. No embarassment in it. Merely make certain to rest far from the back of the chair and area your feet firmly on the floor, straightened with your hips and also knees.

Sometimes individuals ask if they could practice meditation resting. You can, yet you’re most likely to sleep. If you’re going to do that you can put your feet on the ground with your knees up in order to keep a feeling of wakefulness.

Second Issue of Position: Lengthen the Spine

Having developed this firm foundation it is very important to raise on your own up with your back. Conventional analogies say that your back should resemble an arrowhead or a pile of coins, one atop the other. It is as if a pole might undergo the top of your head and also down through your bottom. You intend to feel boosted when you sit down to meditate.

Third Issue of Position: Relaxing Your Hands

The easiest thing to do with your hands is to relax them on your lap. You could lose your hands at your sides and pick them up at the elbow then drop them hands down on your thighs. This is an organic center point on which to sit them, giving far better assistance for your upright spine. In his new book The Relaxed Mind, Kilung Rinpoche points out that sitting with your palms down has the tendency to relax the flow of power throughout your body.

Alternatively, you can put your right-hand man in addition to your entrusted your thumbs very gently touching, relaxing them on your lap at your navel. Kilung Rinpoche has remarked that this produces more warmth and power in the body, which could be beneficial if you are feeling sleepy. Symbolically, the left hand stands for wisdom as well as the appropriate empathy. In this gesture you are bringing the 2 together.

Fourth Point of Posture: Loosening up the Shoulders

Let the muscle mass in your shoulder as well as back loosen up. Your shoulders can be pressed slightly back. This establishes a strong back while opening up the front body. There is a touch of vulnerability in this issue of posture as we expose our tender heart.

Fifth Point of Position: Embeding the Chin

Slightly put in your chin. You do not desire to go so much that you are looking directly down at your lap yet you do not want your head held until now upwards that it may tire you out.

Sixth Issue of Pose: Opening the Jaw

Bring a sense of leisure to the muscular tissues in your face to make sure that your jaw puts up open. Area the tongue up versus the roof covering of your mouth to allow for clear breathing and also slow down the swallowing procedure, which could sometimes be distracting.

Seventh Issue of Position: Relaxing the Gaze

Relax your look two to 4 feet ahead of you on the ground in an unfocused fashion. Do not select patterns in the rug before you. Merely preserve a loose look. Sit your eyes. Occasionally folks do not comprehend why they must open their eyes throughout reflection. For one, we are always gazing at our world– why should we treat our meditation technique as a time to conceal from our life? It is as an alternative a time to look straight at who we are. Our eyes can be open as a gesture toward that intent. On a functional level, you are much less most likely to drop off to sleep with your eyes open.

If you are not able to meditate with the eyes open you can close them. It is necessary to make a conscious option just before beginning to contemplate which you will do or you will fidget back and forth the whole reflection session in between those options. It has been said that closed eye reflection causes a lot more ideas, daydreams, as well as distraction. However if this is not the situation for you, you can definitely practice meditation with your eyes closed.

If you take the time to establish your reflection pose properly, you will certainly locate it is much easier to sit your thoughts as well as get in touch with the things of your meditation. When you go via these 7 issues you will enter your practice feeling loosened up yet uplifted.

hipsterdreamerbeliever  asked:

What kind of poses and stretches do you recommend for plus size beginners? Also, what thickness of yoga mat would you recommend?

I believe plus size people are frequently encumbered by our belief that being fat is a disability. While I think plus size specific yoga is dope, I don’t think think it’s a requirement. If you want to push yourself out of your comfort zone, try thinking about your body as a positive attribute. THAT IS FUNDAMENTALLY DIFFERENT FROM WHAT SOCIETY WANTS YOU TO THINK. If you see your body as a positive and not a negative, you can still do things that non-plus size people do. DON’T BE LIMITED BY THE BULLSHIT MENTAL OBLIGATIONS THAT SOCIETY INSTILLS. Try difficult styles of yoga, even if they make you want to die and you think you can’t survive- if you don’t push yourself on your mat, you will NEVER push yourself in other parts of life. You will always sit on the sidelines and be a victim. DO NOT BE A VICTIM TO SIZE DISCRIMINATION. 

In terms of mat thickness, I would recommend a thick (but not springy) non-slip mat. Here are a few of my favorites:


#popupyogis Mini Challenge #1: Day 3 (of 7 days) of twists - Revolved triangle pose

If you can’t reach the floor due to hamstring flexibility, you can always use a yoga block to prop your hands, or place your hands on your shins instead.

To come into a deeper twist, shift your gaze towards the sky, rotate your hips and shift your weight forward a little. Keep a microbend in your knees so that you won’t hyperextend them!

Try not to collapse into your shoulders and lengthen your arm towards the sky - constantly keeping your top hand active by imagining a strong flow of energy channeling from the ground towards the sky. Remember to smile!

Have fun with today’s pose - definitely a great twist to add to your everyday flow to detoxify your body! :3

It drives me crazy how many people dislike photographing yoga props. I can’t tell you how many professional shoots I’ve been on where someone has said something to the effect of, “So, what can you do without the props?” From an artistic stand point, I get it- theoretically, the photographer is trying to draw more attention to the human body rather than distracting props.

But I don’t think that’s all of it- I think there’s a stigma associated with modifying yoga asana. It’s almost like we’re expected to view props as a sign of weakness. Personally, I love props. Even in poses I’ve been practicing for ages. I mean, anyone who’s ever taken a class with me knows I’m the first person grabbing a block for #trikonasana and straps are forever helping me work a deeper shoulder rotation. Why do we throw shade at modifications when they actually teach us how to modify and adapt to changes off our mats as well?

When I shot with the silver fox @lydiahudgens, I told her I wanted to use as many “natural” props as possible- she cautioned me against climbing on these rocks because apparently it’s illegal, but I’m an outlaw and did it anyway.

You can modify #camelpose w/o rocks in the comfort of your own home by bracing your front body or toes on a wall space. #Ustrasana is a very common place of discomfort for many people, but I think a few props can make a hell of a difference.

Tomorrow’s my last day teaching at @durhamyoga until late February 😂😂😂- I’ll see you guys tomorrow at noon!

I’m honestly really sad to leave Durham County but I’m comforting myself with the thoughts of smiling #MyNameIsNola west coast students- I really can’t wait to meet you guys :)

Also, I’m about to be on the west coast for a considerable spell- where the good eats at, y'all? (Bonus points for the best ramen and taco recommendations.)

Top+Bottoms- @vonscher_active
Fingers & Toes- @yogapaws

Photo by @lydiahudgens

Made with Instagram

// #lovingyogis day 15: sugarcane pose

this week is supposed to be stephanie’s week but the three of us will be taking turns to host her week instead! <: steph, if you’re reading this, you’re very very missed! <:

this is a great pose to stretch your back, hamstrings, and to open up your hips. i have so much to work on for this pose, and hopefully one day i will be able to get that straight line just like a standing split! <: and maybe even have my foot over my head <: 

if hamstring flexibility is an issue, you can use a yoga block to prop up your hand so you can still attempt this pose <: make sure that your gaze is towards the front rather than downwards, and having that dhristi point will help to keep you balanced. 

transition: you can transit into a half moon pose with your fingers touching the ground, and then if you want to challenge yourself, try to float your fingers slightly away from the ground, balancing only on your standing leg. you can then transit into warrior III pose, and then a standing split. this will give your leg a great workout! <:

we are already at the halfway mark into our yoga challenge. i hope you’re having as much fun as we do! <: i have attempted new poses, learnt new abilities/limitations about my body, and made some progress in yoga <: definitely enjoying february very much. and i hope you are having fun too!

(and …psst this is actually an old photo. been trying to get some workout done over the weekend but work has sapped 99% of my energy from me haha. i’m gonna get my workout done tomorrow though, so i’ll definitely post new photos then! <:)

#AprilIntentions Day 24 (hosted by me!): Half chair pose → Warrior III → Half moon pose

This is the first time I took a video of myself in a simple sequence that really helps to work your leg muscles, train your balance and your focus. Looking at the dhristi point will really help you balance!

Half chair pose

  • Sit down deep into your half chair, and make sure that you can still see your toes when you’re squatting down so you make sure your knee doesn’t pop out too much
  • You will feel a nice pinching sensation in your hips, try to go as low as you can without losing your balance, but try not to go over 90 degrees.
  • Press your biceps close to your ears and feel the opening in your chest and shoulders
  • Try not to bend your back too much - lean back as much as you can as if you are sitting on a chair.

Warrior III

  • Continue to open up your chest towards the ground, and press your biceps on your head
  • Shift your gaze towards the front of your mat
  • Keep your back leg engaged by flexing your foot
  • Point your toes towards the ground and that will keep your hips square towards the ground (and not splayed out towards the side)

Half moon pose

  • Place your hand diagonally away from your foot to help in your balance
  • If flexibility is an issue in your half moon, get a yoga block to prop your hands! If you don’t have a yoga block, use a thick book <: 
  • Place your top hand on your hips first, and then slowly shift your weight such that your hip is gradually opening towards the side 
  • Once you feel stable, slowly reach your top hand towards the sky and use that as a leverage to open your chest further to the side.
  • Keep breathing!

This is one of my regular sequence in my yoga practice, and easily works my balance, create that burn in my legs, and gets my heart rate going <: Definitely something that you can incorporate into your flow.

I hope you guys liked today’s sequence! <: <: Let us know how it goes for you! xx