• How to Do Purvottanasana (Reverse Plank Pose)

    Looking to add a challenging new yoga pose to your practice? Look no further than purvottanasana, or reverse plank pose. This intense posture offers a range of benefits for the body and mind, from improved strength and flexibility to better focus and concentration. Before you get started, it’s important to understand the contraindications of purvottanasana and how to safely perform the pose. With proper preparation and execution, however, you are in for an amazing experience!

    Benefits of Purvottanasana

    There are many benefits to be gained from practicing purvottanasana. This pose is excellent for building strength in the arms, shoulders, and core muscles. It also helps to improve posture and increase flexibility in the spine. Additionally, purvottanasana can help to calm the mind and relieve stress.

    Contraindications of Purvottanasana

    While purvottanasana offers many benefits, there are some contraindications to be aware of before attempting the pose. People with wrist injuries or carpal tunnel syndrome should avoid this posture. Additionally, those with high blood pressure should not practice purvottanasana. If you have any concerns about whether or not this pose is right for you, be sure to consult with a qualified yoga instructor.

    How to Do Purvottanasana (Reverse Plank Pose)

    Now that you know the benefits and contraindications of purvottanasana, it’s time to learn how to do the pose! Follow these step-by-step instructions to safely perform reverse plank:

    This pose works with the internal rotation of the thighs. It’s important that you pay attention to what’s going on with your feet.

    Sit on your mat with your legs stretched straight out in front of you.

    Press the base of your big toes into each other.

    Point your toes and roll them into each other. Don’t let your ankle bones touch but make sure they’re spiraling in toward each other.

    Keep your legs active by lifting your kneecaps and spiraling your thighs in toward each other. Don’t squeeze the thighs together.

    Lean back so your sacrum is on the ground.

    Place your hands behind you on the floor with your fingers pointing toward you.

    Your shoulders and elbows are reaching back. Bring the shoulder blades together.

    Inhale and lift the chest, bringing your hips up and forward.

    Lift through the pelvis and bring your body up into a straight line.

    Engage your core muscles and continue to press into your palms and feet to lift your hips higher. You should now be in a reverse plank position with your body in a straight line from head to heels.

    Hold the pose for 5 breaths, then slowly lower your hips back to the ground and release.

    purvottanasana is a great way to build strength and flexibility while also calming the mind. Be sure to practice this pose safely and with proper guidance from a qualified yoga instructor. With regular practice, you will soon be enjoying all the benefits that purvottanasana has to offer!

    Watch this tutorial with Kino for more detail about how to do the pose.

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  • How to Do Virabhadrasana B (Warrior II)

    Virabhadrasana B or Warrior II brings you into the spiritual heart of what it means to be a warrior. It is a popular yoga pose that offers many benefits. It helps to improve balance and stability, strengthens the legs and ankles, and stretches the hips, groin, and shoulders.

    According to Hindu mythology, Virabhadra was a warrior created from a lock of Shiva’s hair. He was thrown down to the Earth and landed in the stance of Virabhadrasana A, holding the sword of Dharma above his head. Upon his landing, he held out his sword, switched his gaze, and changed his stance to what we now know as Virabhadrasana B.

    Benefits of Virabhadrasana B

    • Strengthens the legs and ankles
    • Improves balance and stability
    • Opens the chest and shoulders
    • Stretches the hips and groin
    • Opens the lungs for improved breathing
    • Energizes the whole body

    Contraindications of Virabhadrasana B

    If you have any injuries or conditions that affect your legs, ankles or feet, you should avoid this pose or modify it to protect your joints. This includes conditions such as Achilles tendonitis, plantar fasciitis, and bunions. If you have high blood pressure or are pregnant, avoid this pose or do it with caution.

    How to do Virabhadrasana B (Warrior II)

    Start standing in mountain pose. Exhale and step your left leg back behind you.

    The distance between your feet will depend on your height. It should be the same as the length of one of your legs.

    Align your right heel to your left arch. Your right foot points to the front of your mat and your left foot is at a 45-degree angle.

    Open your pelvis so your front (right) hip moves into external rotation.

    Keep your hips level. Don’t let one hike up. Your pelvis should be square.

    Don’t let your butt stick out. Think of your tailbone as heavy.

    Pull your right femur into the sock and bend your right knee so it stacks over your ankle. Don’t let your knee jut out beyond your toes. Your knee should line up with your ankle.

    Think about your hip creases pulling back and down, so your inner thighs are spreading.

    Remain strong through the legs.

    Lift your ribcage away from the pelvis.

    Now lift your arms, so they’re parallel to the floor. Your right arm is pointing straight out in front of you and your left arm is straight behind you.

    The torso is stacked along the centerline. Your shoulders are relaxed.

    Stay here for five breaths. Then repeat on the other side.

    Watch this video with Kino to learn more about how to do the Virabhadrasana B.

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  • How to do Trikonasana (Triangle Pose)

    Do you want to learn how to do trikonasana (triangle pose)? Triangle pose is a great way to stretch your body and improve your balance. It also has many other benefits, which we will discuss in this blog post.

    Benefits of Trikonasana include:

    – Stretching the muscles of the legs, hips, and chest

    – Strengthening the muscles of the back and shoulders

    – Improving balance and coordination

    – Reducing stress and fatigue

    Contraindictaions for Trikonasana

    Trikonasana is generally safe for most people. However, there are a few contraindications to be aware of. If you have any of the following conditions, please consult your doctor before practicing this pose:

    – High blood pressure

    – Back injury

    – Neck pain or injury

    Now that we know the benefits and contraindications of Trikonasana, let’s learn how to do triangle pose.

    Step-by-step instructions for Trikonasana

    Stand with your feet about three to four feet apart. A good gauge to see how far apart your feet should be is the length of one of your legs. Your feet should be as far apart as that distance.

    Turn your right foot out 90 degrees and your left foot in about 45 degrees.

    Align the right heel with the arch of your left foot. The position of the feet is important because it determines the alignment of the hips. You want your pelvis to be even.

    Extend your arms out to the sides, parallel to the ground.

    Inhale and as you exhale pull the right thigh bone into the socket and bend down to your right. Don’t let your hips move forward or back. Reach down and wrap your right fingers around your right big toe.

    Stretch your left arm up so your hand is pointing straight up. Gaze up at your left hand.

    Engage your core. Your legs are firm. Squeeze your inner thighs toward each other.

    Stay here for five breaths. Come out slowly and repeat on the other side.

    There you have it! Now you know how to do trikonasana. Give it a try and see how you feel.

    Watch this video with Kino for more details about the pose.

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  • How to do Sirsasana (Headstand)

    So, you want to learn how to do sirasana or headstand. Sirsasana, or headstand pose, is a challenging yoga pose that offers many benefits. If you don’t succeed the first time you try, that’s to be expected. With practice, you’ll learn the alignment necessary and get the shoulder and core stretch you need to support yourself in this posture.

    This post will teach you how to do Sirsasana properly with step by step instructions and alignment tips. We’ll also discuss the benefits of the pose and some contraindications. If you’re looking to improve your practice, this is a great pose to learn!

    Benefits of Sirsasana

    Sirsasana is an inversion, meaning that it reverses the blood flow in your body. This has many benefits including improving circulation, energy levels, and concentration. Inversions are also said to be helpful in relieving stress and tension headaches.

    Contraindications of Sirsasana

    If you have high blood pressure or any other health conditions, please consult your doctor before practicing sirsasana. Pregnant women should also avoid this pose.

    How to do a Headstand Step-by-Step

    Now that we’ve gone over the benefits and contraindications of Sirsasana, let’s learn how to do a headstand!

    When attempting headstand it’s important that you place the right part of your head on the floor. That’s the flat part at the very top of your head.

    Start in a tabletop position on your hands and knees. Make sure your wrists are directly under your shoulders and your knees are directly under your hips.

    Bend your elbows so your forearms are on the floor and interlock your fingers. You’re forming a triangle with your forearms. Your head is going to go right at the top of that triangle between your hands.

    Place the top of your head on the ground.

    Straighten your legs bringing your hips up and back like you’re going into a down dog position. Firm the shoulders. The weight of your body will be supported by your shoulders, not your head.

    Walk your legs forward. Shift your weight back so you come up onto your toes. Engage your core muscles.

    Now lift your legs, using your core strength, up through the centerline of your body. Your legs stack over your shoulders. Your toes are pointed.

    Keep your shoulders and elbows strong. Stay for five breaths. Come out of the pose slowly and go into child’s pose to recover.

    There you have it! Now you know how to do Sirsasana, or headstand pose. Watch this video with Kino for a better understanding of the pose.

    Remember to practice with caution and listen to your body. With time and practice, you’ll be able to master this challenging but rewarding pose!

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  • How to do Ardha Baddha Padma Paschimottanasana (Seated Bound Half Lotus)

    Ardha Baddha Padma Paschimottanasana, or Half Bound Lotus Forward Bend, is one of the seated poses in the Ashtanga primary series. It stretches the hamstrings and hips. It also opens the chest and shoulders.

    Benefits of Seated Bound Half Lotus

    There are many benefits to this pose.

    • stretches hamstrings and hips
    • opens chest and shoulders
    • eases lower back pain
    • stimulates internal organs
    • relieves constipation
    • improves posture

    Contraindications for Seated Bound Half Lotus

    If you have knee, hip, or shoulder injuries you shouldn’t do this pose. This pose is not recommended during pregnancy.

    Ardha Baddha Padma Paschimottanasana Step by Step

    Start in Dandasana, or Staff Pose. From there, bend your right knee and bring the sole of your right foot to the inside of your left thigh.

    Externally rotate your hip letting your knee drop to the floor.

    Lift your leg and place the top of your right foot on your left hip crease.

    Now bring your right hand around your back and grab your right foot for the bind.

    Exhale and lift the ribcage before folding forward.

    Stay here for five breaths. Then exit the posture in the same way you entered it.

    Watch Kino’s video about how to do Ardha Baddha Padma Paschimottanasana.

  • How to do Pincha Mayurasana (Feathered Peacock Pose)

    The yoga pose Pincha Mayurasana or feathered peacock pose is a challenging asana that requires strength and balance. The benefits of doing this pose include improved posture, increased flexibility, and strengthened muscles. This inverted posture is difficult, so remember to never rush the journey. Celebrate the body you have and all it can do for you. With time and practice, you’ll be able to do this pose. Before we teach you how to do the pose let’s start by looking at some of its benefits.

    Benefits of Pincha Mayurasana

    Pincha Mayurasana requires both strength and flexibility. When you practice this pose, you open up your shoulders, chest, and core while also lengthening your spine. As a result, you improve your posture and increase your flexibility. Additionally, this pose strengthens the muscles in your arms, wrists, back, and legs.

    This inversion is also said to be therapeutic for the mind and body. It can help to improve your focus and concentration while also relieving stress and fatigue. If you suffer from anxiety or depression, this pose may also help to ease those symptoms.

    Now that we’ve looked at some of the benefits of Pincha Mayurasana, let’s look at contraindications.

    Contraindications for Pincha Mayurasana

    Pincha Mayurasana is not recommended for those with the following conditions:

    – Shoulder injuries

    – Wrist injuries

    – High blood pressure

    – Glaucoma

    – Pregnancy

    If you have any of these conditions, please consult your doctor before practicing this pose.

    Now that we’ve gone over the benefits and contraindications, let’s look at how to do Pincha Mayurasana.

    How to do Pincha Mayurasana

    Begin in forearm downward facing dog.

    Make sure your elbows are stacked under your shoulders. Don’t allow them to wing out.

    From here, exhale and walk your feet forward until your hips are stacked over your shoulders.

    Press down into your palms to lift your hips and use your core strength to bring your legs up.

    Use the strength of your arms to begin to lift your hips off the floor. You want to stack your legs over your hips and your hips over your shoulders to create a vertical line with your body.

    Don’t let your legs and hips overshoot the verticle line. You don’t want the pose to be banana-shaped. You want your whole body to be in a straight line.

    Keep your gaze focused on a spot between your hands as you continue to press down into your palms and straighten your arms.

    Keep your legs straight and press down evenly into both palms.

    To exit the pose, bend your knees and place your feet back on the floor. Then, press down into your hands and come back into downward facing dog.

    There you have it! Now you know how to do Pincha Mayurasana. Remember to practice this pose often to reap all its benefits. Stay safe and have fun!

    Watch this video with Kino to find out more about Pincha Mayurasana.

  • How to do Parighasana (Gate Pose)

    Parighasana or the gate pose is in the Ashtanga yoga second series. This pose is a very important integration posture that allows you to really work on your side body stretch. Side body stretches help integrate the muscles of your back and align your pelvis.

    If you have misalignment of your sacrum or iliac crest or if you feel like your pelvis is a little bit out of whack, side body stretches are really wonderful to help get those areas back into alignment.

    The shoulder position in this pose allows you to work on the deep core strength of the body. The pose gives you an awareness that routes down into the center of your pelvis.

    Symbolically the gate represents the opening of your spiritual eyes. This pose helps you turn your attention inward and focus on your inner journey that is yoga.

    Benefits of parighasana or gate pose :

    When done correctly, parighasana can be a very beneficial pose for your body. It is important to focus on alignment and make sure you are doing the pose correctly in order to reap all of its benefits. Here are a few benefits of doing this pose.

    • Stretches the muscles of your back and aligns your pelvis
    • Helps integrate the muscles of your back
    • Allows you to work on the deep core strength of the body
    • Gives you an awareness that routes down into the center of your pelvis
    • Opens up the hips and groin area
    • Stretches calves and hamstrings
    • Opens shoulders
    • Stimulates abdominal organs

    Contraindications for parighasana or gate pose

    If you have any injuries or conditions in your shoulders, arms, groin, or hamstrings, parighasana may not be the best pose for you. The same goes for if you’re pregnant. If you have neck pain, it’s best to keep your head in line with your spine and look straight ahead rather than turning it to the side.

    To do parighasana or the gate pose:

    Sit on your mat with your right leg extended.

    Bend your left knee. Drop your left knee to the floor so your calf muscle is out to the side and your foot is pointing behind you. You’re using a little bit of internal rotation of your hip here. You want your thigh bones to make it 90-degree angle.

    Activate the inner thigh of your right leg to form the foundation of the posture.

    Gently roll the pelvis slightly forward.

    Keep the left hip spiraling in.

    Activate your thighs squeezing the thigh bones into their sockets.

    Suck your belly in.

    Drop your pubic bone back and allow your sitting bones to come slightly off the ground.

    Walk both of your hands forward, so you’re almost doing a forward fold between both of your legs.

    Exhale as you fold over to your right side, so your right shoulder is on the ground and your left shoulder is up.  Your torso is on the inner edge of your right thigh with your head and shoulder down.

    Push your left hip down.

    Reach your hands up and grab your right foot.

    Pull your sternum forward and away from the pubic bone.

    Keep your belly deeply in and your mind calm.

    Stay here for five breaths and then slowly come out of the pose by releasing your foot, dropping forward and rising all the way up.

    Watch this video with Kino to see how to do Parighasana in more detail.

  • How to do Parsvakonasana (Extended Side Angle Pose)

    In this yoga tutorial, we will be discussing how to do parsvakonasana (extended side angle pose). This is a great pose for beginners because it helps to stretch the entire body. It also helps to improve flexibility and balance. This standing pose builds a sense of foundation through the centerline of your body. It energizes the whole spine and is wonderfully therapeutic.

    The best part about this pose is that it can be done virtually anywhere! All you need is a little bit of space to extend your arms and legs. Before we get started let’s look at some of the benefits of parsvakonasana.

    Benefits of parsvakonasana:

    • Stretches the entire side body
    • Stretches the groin and hamstring muscles
    • Improves general flexibility
    • Tones the thighs
    • Builds balance and stability
    • Strengthens the ankles
    • Strengthens the core
    • Energizes the spine
    • Therapeutic for the whole body

    Contraindications for parsvakonasana:

    There are a few contraindications for Parsvakonasana. Pregnant women should avoid this pose, as well as people who have knee injuries. Those with high blood pressure or migraine headaches should also avoid this pose.

    Now that we know a little bit about the benefits and contraindications of Parsvakonasana, let’s get started!

    Parsvakonasana tutorial:

    Start in mountain pose. Stand with your feet together, legs straight, and arms by your sides. Take a deep breath in.

    As you exhale, step your left foot back about four feet, then angle your left foot out to the side at a 45-degree angle.

    Bend your right knee. Stack your knee over your ankle. Don’t allow your knee to jut out beyond your toes. Ideally, you want your thigh to be parallel to the floor.

    Place your right forearm on your right thigh.

    Reach your left arm up by your ear.

    Your left leg is straight. Try to make a straight line from your left fingertips all the way down to your left foot.

    Your chest is open. Her shoulders are down your back. You’re strong through the legs.

    Look up at your left hand and hold for five breaths.

    I To come out of the pose, inhale and return to mountain pose. Step back to the left foot, and then repeat on the other side.

    That’s how you do Parsvakonasana! This pose is a great way to improve your balance and flexibility. It also helps to stretch the entire body. Watch this video with Kino to find out more about the pose.

  • How to do Kapotasana (King Pigeon Pose)

    Kapotasana, or king pigeon pose, is a deep and challenging yoga pose that offers a multitude of benefits. This pose strengthens the inner thighs and glutes, opens the hips and chest, and encourages feelings of peace and stillness.

    The benefits of Kapotasana are:

    • Strengthens leg muscles
    • Stretches hip muscles, abdomen, thighs, and ankles
    • Opens chest and shoulders
    • Strengthens back muscles
    • Calms the mind


    Kapotasana is a deep backbend that opens the heart and chest. It can be quite intense, so it’s important to approach this pose with caution if you have any of the following conditions:

    • spinal injury
    • hip injury
    • Shoulder injury

    You should also avoid it if you’re pregnant.

    How to do king pigeon pose

    Start by kneeling on your mat. Lift through your chest, pulling your ribcage away from the pelvis and lengthening through the spine. Find the spaciousness between your vertebrae.

    Keeping your natural lumbar curve, drop back. Keep your shoulders down your back and reach your arms out behind you. Go down slowly allowing gravity to open the spine.

    Bend more at the knees so you can bring your hands to the ground. Your shoulders and legs are supporting you in the backbend so don’t let your head come down to the floor.

    Now walk your hands back and find your feet. Once your hands are on your heels, spiral the elbows in and bring them slowly to the ground.

    Stay here for five breaths and come out of the posture slowly.

    Kapotasana is a powerful pose that can help you find inner strength and peace. Because this is an intense backend, so be sure to take your time getting into the pose and use props if needed.

    Watch this video with Kino for further instructions.

  • How to do Parsvottanasana (Pyramid Pose)

    Parsvottanasana or Pyramid Pose is the final standing pose for the Ashtanga Primary Series.  The standing asanas are sometimes called the foundational poses because they create the foundation for your practice. Sometimes it’s easier to work on forward bends and flexibility poses from a standing position because gravity is working with you.

    The main foundation of this posture is a pretty intense forward bend. There’s a little bit of an internal rotation into the hip joint that you are bending into. Because of that, you need to understand the dynamics of your hip joints in the pose.

    Lastly, the shoulder position is important. If you’re newer to the practice you might want to do this pose your hands on your hips or the floor for balance. If you are more experienced with the pose you can use the shoulder position we’ll look at here.

    If you’re uncomfortable holding your hands in prayer position behind your back you can grab opposite elbows or wrist or clench your fist and press the fists together behind your back.

    Now let’s begin the pose. From Samasthiti, internally rotate your shoulders to get into the correct hand position. That can be either holding opposite elbows, holding opposite wrists, fists together, or in prayer position behind your back. When you internally rotate your shoulders be sure to pay attention to your collarbones, keeping them broad.

    Step your right foot back. Your feet should be about 2 ½ to 3 Pete feet apart. This will change depending on how tall you are.

    Your front foot is pointing forward and your back foot is at 45-degree angle. Line your heels up with each other or line your heel up to your arch. Draw all the muscles of the low blow belly in.

    Square your hips. Inhale and exhale and pivot through the hip joints. Relax your back muscles and let your torso drape over your front leg. Stay here breathing deeply into the pose for five breaths. Slowly come out of the pose and repeat on the other side.

    To find out more about Parsvottanasana watch this video with Kino.