• How to do Pinchamayurasana (Feathered Peacock Pose)

    Pinchamayurasana, also known as the feathered peacock pose, is a challenging forearm balance. It comes a little bit after the halfway point in the Ashtanga intermediate series. This inversion pose tests your strength, stability, and flexibility. You’ll need a strong body and mind to do this pose. Before we get started, let’s look at the benefits and contraindications of the pose.

    Benefits of pinchamyurasana

    • improved posture
    • strength and balance in the arms and legs
    • increased focus and concentration
    • energizing sensation throughout the body

    Contraindications

    Despite its many benefits, there are some important contraindications for pinchamayurasana. This pose should be avoided by those with high blood pressure or any shoulder injuries. Women who are pregnant should not do this pose.

    How to do pinchamayurasana

    From plank pose, place both of your elbows down on the floor.

    Walk your body forward until you’re in a dolphin pose. Don’t collapse through the shoulders. Keep them firm.

    Lift one leg straight up into the air.

    Transfer your weight forward into your elbows and lift the other leg with control.

    Suck the belly in and reach your toes toward the ceiling.

    Keep your bones evenly stacked in a straight line. Don’t arch the back.

    Exit by bending at the waist to lower your legs slowly to the ground.

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

  • How to do Parivrtta Malasana (Rotated Garland Pose)

    Do you want to know how to do parivrtta malasana? This pose is a powerful twist that opens the hips and shoulders while strengthening the spine. It stretches and engages the core muscles, helping to create stability in your movements. If you practice this pose regularly can experience improved balance, increased flexibility, and increased overall strength. Whether you’re just starting out with yoga or are looking to deepen your practice, this pose can help you achieve your goals! Let’s take a look at how to do it.

    Benefits of parivrtta malasana

    • Stretches your hips and shoulders
    • Activates your core muscles
    • Creates stability in your spine
    • Improves overall balance
    • Relieves tension throughout the body
    • Stimulates healthy digestion
    • Aids in the removal of toxins from your body

    Contraindications of parivrtta malasana

    Parivrtta malasana should be avoided if you have a shoulder, hip, or back injury that might be aggravated by this pose. People with high blood pressure or heart problems should also avoid this pose, as it may increase the strain on these organs.

    How to do parivrtta malasana

    Start by standing with your feet a little wider than hip-width apart

    Bend your knees and slowly sink into a yogi squat. If you can’t keep your feet flat on the ground in a squat, use a folded blanket or towel under your heels to support your feet.

    Keep your legs and core active. Take a moment to ground yourself in the squat with your hands in prayer position.

    Once you feel like you are settled into your squat, you can begin to twist. Place one hand on the floor in front of you and rotate your torso. Place the other hand on your knee.

    Stay here for five breaths before slowly releasing and trying the other side.

    By following these simple instructions, you can enjoy all of the benefits that the parivrtta malasana pose has to offer. With regular practice of this pose, you can experience improved flexibility, balance, and strength.

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  • How to do Happy Baby Pose

    Do you want to know how to do happy baby pose? It’s an incredibly beneficial yoga pose for stretching the hips and lower spine, as well as calming and centering the mind. Use this pose when you need a moment of stillness or after a more active sequence.

    Benefits of happy baby pose

    The benefits o this pose include…

    • Enhanced flexibility in the hips, lower back, and inner thighs
    • Improved posture
    • Relaxation of the mind
    • A sense of grounding.

    Contraindications

    Be careful doing this pose, or even avoid it if you have neck or shoulder injuries that may be exacerbated by holding up your head and torso in this position. If you have any recent or chronic injuries, always check with your doctor or physical therapist before doing happy baby pose.

    How to do happy baby pose

    Now that you know the basics, here is a step-by-step guide for doing the pose:

    Begin by lying on your back with your knees bent and feet flat on the floor.

    Take a deep breath, and on an exhale, bring your knees to the outer edge of your chest.

    Stack your ankles over your knees. The soles of your feet point to the ceiling. Your feet are flexed.

    Grab the outside of each foot with both hands.

    Press your sacrum into the floor while you press your heels up.

    Your back is flat on the floor.

    Press your knees down until you can feel a stretch in the hips and groin.

    Allow your head, neck, and shoulders to relax onto the mat, without forcing them down if that causes discomfort.

    Stay in the pose for anywhere from 30 seconds to a few minutes, breathing deeply.

    To come out of the pose, release your feet and draw the knees back into your chest before slowly rolling over onto one side and coming up to a seated position.

    Happy baby pose can be incredibly beneficial when practiced mindfully, so enjoy the feeling of grounding and relaxation that it brings!

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  • How to do Balasana (Child’s Pose)

    Balasana, also called child’s pose, is a classic yoga pose that can be used to help relax and center the body. It’s a great way to cool down during your workout routine or to simply chill out after a long day. Before we look at how to do balasana, let’s look at some of the benefits and contraindications for the pose.

    Benefits of child’s pose

    There are many benefits to doing child’s pose, including:

    • Stretching the hips, thighs, and ankles
    • Reducing stress and tension in the back, shoulders, and neck
    • Helping to relieve headaches
    • Encouraging deep breathing

    Contraindications

    Child’s Pose is a relatively gentle pose, but there are a few contraindications to keep in mind when performing it. These include:

    Pregnant women should not do this pose as it can put pressure on the abdomen. Those with knee injuries should be careful and take extra precaution

    How to do balasana

    Now let’s look at how to do balasana. Here are the steps:

    Begin by kneeling on your mat with your feet together and your toes pointed behind you. You are sitting on your heels.

    Fold forward, so your torso rests on your thighs.

    Place your arms alongside your body and let your forehead rest on the mat.

    Relax your belly and hips. Let your back and shoulders relax and broaden.

    Hold for up to two minutes, then gently roll back up to kneeling position.

    Child’s pose is a great way to relax and recharge. With its calming effects and gentle stretch, it’s a pose that can be enjoyed by yogis of all levels.

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  • How to do Crow Pose

    Crow pose (or bakasana) is one of the first arm balances that students learn in yoga. It can be a little intimidating at first, but with practice, it becomes easier and more rewarding. We’ll teach you how to do crow pose here and answer any questions you might have about the posture.

    Crow pose is a great way to build strength and stability in the arms and shoulders. It also strengthens the core muscles and improves balance and coordination. Read the post to the end because, after the written instructions, there is a short video with Kino that goes into the pose in more detail.

    Benefits

    Crow pose offers a number of benefits:

    • Strengthens the arms, wrists and shoulders
    • Improves balance and coordination
    • Enhances core strength
    • Stimulates abdominal organs
    • Increases flexibility in the back and hips
    • Opens up chest area, improving breathing

    Contraindications

    Crow pose is not suitable for everyone and should be avoided in certain circumstances, such as:

    • Recent or chronic injury to the arms, wrists, shoulders or back
    • Pregnancy (in the second and third trimester)

    If you have high blood pressure, heart problems or any other serious medical condition.

    Now that we understand the benefits and contraindications of crow pose, let’s learn how to do it!

    How to do crow pose

    Begin in a low squat with your feet hip-distance apart and your hands on the floor in front of you.

    Shift your weight forward and place your knees on your triceps.

    Start to lean forward, shifting your weight onto the balls of your feet and then lifting them up off the floor.

    Take a few breaths here, engaging your core and pressing down firmly through the palms of your hands to keep your balance.

    Stay in this position for five breaths or as long as is comfortable for you.

    To come out of the pose, shift your weight back, slowly lowering your feet to the ground. Come into a low squat and rest here for a few moments before standing up fully.

    Crow pose may seem daunting at first, but it is definitely possible with practice. Take it slow and be patient with yourself, and you’ll soon find your balance! Finally, here is a video with Kino MacGregor that goes into the pose in more detail:

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  • How to do Vashistasana (Side Plank)

    Vashistasana, or the Side Plank Pose, is a powerful pose that strengthens the entire body and especially works on strengthening your core. Asymmetrical poses like this are excellent for discovering which side of your body is weaker than the other and for building symmetrical strength.

    Despite how challenging this pose looks, it can be performed by almost anyone with some practice.

    Before looking at how to do the pose, let’s look at the benefits and contraindications.

    Benefits of vashistasana

    • Improves your posture and balance
    • Strengthens your core, arms, wrists, legs and glutes
    • Increases muscle tone in the body
    • Helps to improve circulation throughout the body

    Contraindications of vashistasana

    • Wrist or shoulder injuries
    • High blood pressure
    • Pregnancy (after the first trimester)

    How to do side plank

    Now let’s take a look at how to do this pose. Here are step-by-step instructions:

    Begin in plank pose. Walk your right hand a little bit forward and shift your weight onto your right side.

    Rotate your leg so you are on the outer edge of your right foot and your legs are stacked on top of each other.

    Bring your left arm up towards the sky and stack it on top of your right arm so that both arms are parallel to each other.

    Lift through your hips and press your feet firmly into the ground.

    Engage your core muscles and keep your head in line with your spine, looking straight ahead or slightly up at the ceiling.

    If this is difficult for you and you feel unstable, stay here. If you feel like you are ready, you can raise your left foot.

    To do so, externally rotate your left hip joint and raise your leg.

    Grab your big toe with your left hand.

    Hold for 5-10 breaths and slowly come out of the pose.

    Repeat the same steps on the other side.

    That’s how you do vashistasana! With a little practice, this pose can become an integral part of your yoga practice, helping to bring strength and balance to your body and mind.

    Watch the classes below with Kino for more detail about how to do the pose.

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  • How to do Pigeon Pose

    Do you want to learn how to do pigeon pose? This popular yoga pose can provide a number of benefits for your body and mind. It is a great way to stretch your hips, thighs, and groin. Pigeon pose is also known for its ability to relieve tension in the lower back and calm the mind. In this blog post, we will give you a step-by-step guide on how to do pigeon pose safely and effectively.

    Benefits of pigeon pose

    There are many benefits that you can experience from doing this pose. Here are some of the most notable ones:

    • Stretches the hips, thighs, and groin
    • Releases tension in the lower back
    • Calms the mind
    • Improves digestion
    • Stimulates the appetite

    Contraindications

    There are a few contraindications that you should be aware of before doing this pose. If you have any of the following conditions, it is best to avoid this yoga pose:

    • Pregnancy
    • Knee injuries
    • Lower back injuries
    • Shoulder injuries

    Step-by-step guide on how to do pigeon pose

    Now that you know the benefits and contraindications let’s get into the step-by-step guide. Here is what you need to do:

    From plank pose, step the right leg forward. Place your right knee on the mat behind your right hand. Turn the shin bone parallel to the top of your mat. Your right ankle is behind your left hand. Your right hip is externally rotated. The right foot is flexed.

    Your left leg is stretched out behind you with the left toes pointed and the top of the left foot on the ground.

    Sit up and settle into your hips. Keep them even. Don’t tip to one side or the other. Try to keep your pelvis square.

    If your hips are too far off the ground because your hips are tight, you can put a block under the right side of the pelvis for added support.

    Fold your upper body over your right leg and breathe deeply.

    Hold this position for 30 seconds to 1 minute.

    Repeat on the other side.

    Now that you know how to do the pose, you can practice it on your own.

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  • How to do Halasana (Plow Pose)

    Do you want to learn how to do halasana (plow pose)? Then you’ve come to the right place.

    Halasana is part of the closing sequence in Ashtanga yoga. The posture is about relaxation and turning your energy inward. It is a posture that is about self-reflection more than striving and achieving.

    When you attempt the plow pose you might find yourself rounding your back to achieve the pose, but instead of rounding the back you want your hips to be lifted.

    Practicing halasana offers a host of benefits, such as improved circulation and increased energy.

    We will provide step-by-step instructions on how to do this pose, as well as discuss the contraindications for doing it. So, if you are interested in learning this pose, keep reading!

    Benefits of halasana

    • Stretches the spine and neck
    • Improves flexibility
    • Stimulates the abdominal organs
    • Reduces stress and fatigue

    Contraindications

    • Neck injuries
    • High blood pressure
    • Glaucoma

    How to do halasana

    Lie down on your back

    Place your palms on the floor beside you with your fingertips pointing toward your feet.

    Inhale and use your abdominal muscles to lift your legs off the floor so they are perpendicular to your torso. Your feet are pointing toward the ceiling. Take a moment here to make sure your pelvis is aligned and to activate the muscles in your pelvic floor and core.

    Place your palms on the ground at your sides and continue to lift your legs and pelvis, bringing your legs over your head. Your toes should touch the ground over your head.

    If you can’t touch your toes to the ground, bring your hands up to support your low back.

    If your toes touch the ground, interlace your fingers and press your shoulders into the ground to help you lift up through the hips. Try not to round your back.

    Don’t press your neck into the floor. There should be space between your neck and the floor.

    Hold this posture for about 8 breaths before slowly coming out of it.

    Watch this video with Kino for more details about how to do this pose.

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  • How to do Supported Supta Baddha Konasana (Reclining Bound Angle Pose)

    Do you want to learn how to do a supported supta baddha konasana? This is a great yoga pose for beginners. It is a relaxing and restorative pose that can help relieve stress and tension. In this blog post, we will show you how to do the pose step by step. We will also discuss the benefits and contraindications of the pose.

    Benefits of supta baddha konasana

    There are many benefits of supta baddha konasana, including:

    • Relieves stress and tension: This pose is very calming and relaxing. It can help to relieve stress and tension from the mind and body.
    • Stretches the inner thighs and groin: This pose helps to stretch the inner thighs and groin muscles.
    • Opens the hips: This pose helps to open up the hips and release any tightness in the hip area.
    • Improves digestion: This pose massages the digestive organs and can help to improve digestion.
    • Relieves back pain: This pose can help to relieve back pain by stretching the back muscles.

    Contraindications of supta baddha konasana

    There are a few contraindications to be aware of before doing this pose, including:

    If you have any injuries to the knees, hips, or back, please consult your doctor before doing this pose.  If you are pregnant, please consult your doctor before doing this pose.

    How to do Supported Supta Baddha Konasana (Reclining Bound Angle Pose)

    For this pose, you’ll need a bolster, a rolled-up blanket, and two yoga blocks to support you.

    To begin, sit up tall on your yoga mat with your legs straight out in front of you.

    Bend your knees and bring the soles of your feet together. Allow your knees to fall out to the sides. If they don’t touch the floor, place yoga blocks under your knees to support them.

    Place a bolster behind you. The bolster will support the length of your spine, so have one end of it close to your tailbone. The other end of it points behind you. Gently lay back on the bolster.

    You can place a rolled-up blanket or towel beneath your neck to support your head.

    Place your hands at your side or wherever they feel comfortable.

    Stay in this position for 5-10 minutes, breathing deeply and relaxing into the pose.

    In conclusion, the supported supta baddha konasana is a great yoga pose for beginners. It is a relaxing and restorative pose that can help relieve stress and tension. This pose can also help to stretch the inner thighs and groin muscles, open up the hips, and improve digestion. If you have any injuries or medical conditions, please consult your doctor before doing this pose. Otherwise, give it a try and see how you feel!

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  • How to do Dandasana (Staff Pose)

    Do you want to learn how to do dandasana? This is a great pose for beginners because it is simple, yet effective. Dandasana strengthens the spine and helps improve posture. It also stimulates the abdominal organs and improves digestion. In this blog post, we will provide you with all the information you need to know about this pose, including step-by-step instructions on how to do it!

    Benefits of dandasana

    • Strengthens the spine
    • Improves posture
    • Stimulates the abdominal organs
    • Improves digestion

    Contraindications of dandasana

    If you have any injuries or conditions that affect your spine, please consult your doctor before doing this pose.

    How to do staff pose

    Sit on the ground with your legs extended in front of you. If tightness in your hamstrings or hips makes this difficult, you can elevate your hips by sitting on a folded blanket or pillow.

    Flex your feet, drawing your toes toward you.

    Engage the thighs, pulling the kneecaps up toward you without hyperextending the knees.

    Pull your navel up and in engaging the core and pelvic floor.

    Lift your chest and roll your shoulders back. Let your shoulder blades relax down the back.

    Place your palms on the ground next to your hips.

    Draw your chin toward the chest and gaze at the tip of the nose.

    Curl the corners of the mouth to create a soft smile.

    Hold for five breaths and slowly come out of the pose.

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