• Yoga Pose Tutorial: Ardha Matsyendrasana or Half Lord of the Fishes Pose

    Ardha Matsyendrasana or Half Lord of the Fishes Pose is a seated spinal twist that brings you into the center of the body and helps you access the deep space of the pelvic bowl. In any twisting posture, the hips are your foundation so avoid twisting from the pelvis. Instead, empty out the pelvis and twist from the thoracic spine. In this posture that is very important. 

    To enter the pose on the right side fold your left knee underneath you so your left heel is next to your right hip. Make sure there is no discomfort in the knee. Your knee should line up with your sternum. 

    Cross your right leg over your folded left leg with the sole of your foot on the ground. Take a moment to settle your hips between the open space between your left foot and left hip. Both sitting bones are on the ground.

    Make sure both of your knees are lined up along the centerline. Your sternum, pubic bone, and knees should all be lined up. Keeping all these points aligned will make sure your right foot isn’t too close to the pelvis. You should be able to see your toes ahead of your right knee.

    Inhale and suck the belly in. Drop the right hip down. Allow a gentle internal rotation of the right hip and hug your torso close to your thigh.

    Wrap your left arm around your right leg and twist to the right, looking over the right shoulder. 

    To take it deeper suck the belly in and lift the ribcage around the right thigh. 

    Place your right hand on the ground.

    Drop the left shoulder in front of the right knee and reach down to grab your foot. If you can’t reach the foot reach down to the ground.

    Lift your chest and bring your right hand behind your back and find the top of your left thigh.

    Slowly release yourself from the pose and repeat on the other side.

    If you feel any intense pain in your knee or hip joint back off the pose. 

    Ardha Matsyendrasana purifies the digestive system. It also realigns the sacrum and brings energy into the center of the body. 

    Watch Kino’s video below for more detailed instructions.

    Yoga is a journey into the center of yourself. Never judge yourself. Regardless of what shape your body can make appreciate the process of finding the pose. 

    By Omstars

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  • Yoga Pose Tutorial: Janu Sirsasana B

    This week’s pose is Janusirsasana B or also called Head-to-knee pose B.

    Start in Janu A with your knee out 90 degrees.

    Lift your pelvis off the floor and push your body forward over your right foot until your pelvis rests on top of your heel. Allow your perineum to contact the heel of the foot and rest here.

    Your sit bones are off the floor.

    Keep your right foot flexed so the toes point forward to your left foot.

    The left leg is active and straight.

    When the right foot is in position, fold forward over your left leg.

    Grasp your wrists around the left foot as your reach forward in the bend.

    Align your torso and pubic bone along the centerline of your body, facing forward as much as possible.

    Janu B provides a deep stretch through the sacrum and the lower back or QL’s.

    Now try the other side.

    Check out Kino’s excellent YouTube description for greater detail.

    By Dr. Bruce E. Barkus

    Dr. Bruce E. Barkus came to yoga, like most people, to become more flexible, get stronger and reduce stress. Low and behold he fell in love with all the other benefits yoga provides. He has been very consistent with a daily practice for the last eleven years and has come to look at it as part of his daily routine. Bruce’s certifications are Yoga Alliance RYT 500 through Asheville Yoga Center and 500 hours of Ashtanga Training for teachers with Miami Life Center. He teaches Ashtanga at Level Yoga in Vero Beach Florida and at Asheville Yoga Center. Over time, his students started asking for more details on poses and the benefits of a daily practice, so he started doing the pose of the week. There have been many that have guided his yoga practice, including Kino MacGregor, Tim Feldmann, Doug Keller, David Keil, Manju Jois, Stephanie Keach, and Lewis Rothlein. The poses he shares are primarily from the Ashtanga Primary Series as he finds the basic postures build a solid foundation for all the advanced poses.

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