• Yoga Pose Tutorial: Baddha Konasana C (Bound Angle Pose)

    Baddha Konasana C or Bound Angle Pose is also known as Cobbler’s Pose.

    The benefits of this pose include toning your internal organs by increasing blood circulation and life energy while stretching and releasing the hips. Many people have a lot of tightness in the hips and low back. This tightness can be a major cause of low back pain.

    Let’s look at how to do Baddha Konasana C.

    Start by bending your knees and bringing them in close to your chest with the soles of your feet on the floor.

    Now drop your knees out to the side, allowing your hips to rotate externally.

    Place the soles of your feet together.

    When you do this, your knees may be elevated, and your back may round. Try to keep your back straight and place blocks or bolsters beneath your knees for added support.

    You never want to feel pain in the knees in this pose. If you do, use higher blocks or bolsters to elevate your knees to the point where you feel no pain.

    You may feel bands of tension in the inner thighs. This is what you want to release during the pose.

    Baddha Konasana C is not a passive pose. You must activate your legs in the pose. To do this, root down to the base of your little toe. Activate your ankles, and spread the soles of your feet open like a book.

    As you activate your feet, they’ll naturally want to move away from the pubic bone, but in this pose they should be as close to the pubic bone as possible.

    Now get rid of any roundness in the back or tilting under of your pelvis. Lift up through your pelvis until you come to the very top of your sitting bones.

    Press your thumbs on the mound of your big toes and curled fingers around your foot.

    Lift through the center of your chest. Send your pubic bone back as you send your chest forward and roll forward on your sitting bones, bringing your chin to the floor.

    If you can’t bring your chin to the floor yet, come forward as far as you can while maintaining the pose.

    When we approach flexibility, be sure to remember to have calmness, ease, patience, and kindness.

    Watch this tutorial from Kino for a better understanding of how to do Baddha Konasana C.

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  • Yoga Pose Tutorial: Janu Sirsasana A or Head-to-Knee Pose

    This week’s pose of the week is Janu Sirsasana “A” or Head-to-Knee Pose A.

    The FOCUS of head-to-knee pose is really the extension of the sternum toward the knee. You should try your best to get extension in the back and avoid rounding.

    Rotate your right hip joint externally, while pointing your knee out to the side at a 90-degree angle.

    Try to relax the hip joint so the ball and socket can open and release.

    The sole of your right foot is resting against your inner left thigh and the right heel rests close to the pubic bone.

    Constantly roll your upper thigh toward the back of your pelvis while elongating your inner thigh muscles. It sounds like a lot but really it is not.

    Once you have the external rotation of the right thigh, fold your pelvis as far forward as possible and align your torso OVER your left thigh.

    Your heart, sternum, and public bone should be aligned and centered toward the left knee.

    Reach your chin to your left shin and gaze toward the toes of your left foot.

    Kept the left leg engaged and active.

    Hold for five breaths and do the other side.

    Remember, never force a pose but advance your practice with effort and ease. Check out Kino’s YouTube on the pose. It is only 3:18 but will give you a deeper understanding of the asana.

    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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  • Yoga Pose Tutorial: Tiryang Mukha Ekapada Paschimattanasana or Three-Limbed Forward Fold

    This week’s pose seems harder to say than to do but fortunately, Tiryang Mukha Ekapada Paschimattanasana translates to the three-limbed forward fold. This pose elevates the awareness of the bandhas, helps to internally rotate the hip joints, and gives a great stretch on the quads/hamstrings.

    While rotating your thighs inward, bend your right knee back and point your right toes back.

    Let your right hip sink to the floor with your heel outside your buttock.

    TIP: if you move your right calf out of the way, you can get a more comfortable bend in the right knee.

    Your thighs remain parallel and your knees are close together.

    Reaching forward, wrap your hands around the left foot and bring your chin to your left shin.

    Draw your belly back and in and engage your pelvic floor to gain stability in the asana.

    Press your left calf and left heel into the floor as you activate your energy.

    Ground your right sit bone and the top of your right foot into the floor.

    The Drishti for this pose is the toes on the left foot.

    After 5 breaths release and work the other side.

    Never force a pose and gradually it will come. Use effort and ease with your breath to move your practice along.

    Check out my teacher, Kino’s YouTube video below. The pose starts at 6 minutes and 25 seconds into the video.

    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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  • Yoga Pose Tutorial: Purvattanasana or Upward Facing Plank

    Welcome to the pose of the week Purvattanasana, also called Upward Facing Plank Pose. This is a great pose that extends and strengthens the back while also countering all the forward bends so far in the primary series.

    Place your hands about a foot behind your pelvis with palms flat on the floor and the fingers facing forward.

    Inhale as you lift your pelvis UP AND FORWARD.

    Be sure to engage your inner quads with your active, lifted kneecaps.

    Point your toes and press your feet toward the floor with an inward rotation.

    Open your heart toward the ceiling by lifting your chest high.

    Draw your shoulder blades down and arm are straight.

    Lift the upper back. If your neck is comfortable look to the back wall.

    Remember to never force a pose and let it come naturally over time.

    Check out my teacher Kino’s YouTube video that is only (2:18 Minutes) and well worth the watch.

    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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  • Yoga Pose Tutorial: Parsvottanasa or Pyrimand Pose

    The pose this week is Parsvottanasana also called Pyramid or Intense side stretch pose. It’s all the same thing.

    For this pose hold your elbows or hands in prayer.

    This pose has a relatively short stance with feet about 2.5 feet apart. The back-foot points out 45 degrees and the front heel aligns with the arch of the back foot. This is important as it helps square the pelvis toward the back of your mat.

    Draw your belly in and lift your sit bones as you fold forward pressing the feet and legs into the floor for energy.

    Ground all three corners of both feet for stability.

    KEEP YOUR PELVIS AND SACRUM LEVEL AS POSSIBLE. Keep the sternum in line with the front knee while reaching forward and down.

    Keep your chest open as you press the heels of your hands together in prayer.

    Bring your forehead toward the knee and gaze toward the nose OR chin to shin, if you are flexible enough, and gaze toward the toes.

    Check out Kino’s excellent YouTube below.

    Ashtanga is one of the authentic representations of Patanjali’s sutra that is still alive and active. The system is precise and relevant but open to all with modifications. With each asana we focus on a smooth steady breath with concentration called drishti. Never force the pose but use effort and ease to progress. Always back out of any pose that causes a sharp pain. The emphasis shifts from posture to breath in a steady progression of building strength and flexibility.

    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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  • Yoga Pose Tutorial: Parsvakonasana or Extended Side Angle

    As we continue the journey of Ashtanga yoga, we find that the practice helps us to build strength and flexibility. Using the breath and the drishti (concentration) we create a balance in the body that settles the mind with long slow breathing with the inhales and exhales in coordination with the movement. Vinyasa actually means “the marriage of breath and movement”. We continue to work the asana pose with effort and ease, never forcing the movement and always working with mindful intention.

    Today we look at Parsvakonasana “A”, also known as Extended Side Angle Pose.

    You stand with a relatively WIDE pose, about the distance of one leg with the front heel aligned with your left arch for stability.

    BEND the front knee until it is over the right ankle making the front thigh PARALLEL with the floor. Don’t worry, it takes time to get there.

    Sink deep into the front hip joint and release your torso down and externally rotate your thighs.

    Reach your upper arm overhead and draw your shoulder blades down the back while gazing at the upper fingertips.

    Eventually, you build a straight line from the knife-edge of the back foot to the tips of your fingertips.

    Please do check out the excellent YouTube Video from my teacher Kino as she walks us through the asana step by step. It’s only 3.17 minutes and really makes the asana come to life.

    Patience may one of the greatest tools in our yoga journey as we TRY to practice more and more difficult poses. JUST TRY! Some days we can catch the pose and some days we don’t. It’s all good, just continue to focus on the breath and the movement to reap the benefits. PRACTICE!!!

    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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  • Yoga Pose Tutorial: Ardha Baddha Padmottanasana (Bound Lotus Forward Fold)

    Ardha Baddha Padmottanasana or Bound Lotus Forward Fold stretches the muscles in the hip, hamstrings, and shoulders. Standing on one foot increases your balance while building strength in the muscles of the foot, ankle, and leg. The pressure of the foot on the abdomen as you fold forward massages your internal organs. Let’s take a look at this pose so you can practice it at home.

    Bound Lotus forward fold is a fun pose, but be careful with your folding knee to assure you don’t tweek it.

    Start from standing and bring your right foot into half lotus. The folded knee points down.

    Reach your right hand behind your back to hold the top of the right foot. When entering the pose aim the top of your right foot at your LEFT hip crease.

    Be sure to fully rotate your hips to free space in the pelvis to create room for the bind and fold forward.

    Once you have the half lotus bind, stabilize your standing leg and fold forward with an exhale. Draw in your abdomen and lift your sit bones.

    After folding, place your left hand firmly on the floor right next to the left foot and align fingernails with toenails.

    Equalize your hips while you reach your chin to the left shin.

    If you can’t get the bind yet, no worries, place both hands on the floor.

    Check out Kino MacGreagors YOUTUBE video (2:27min) below as you work this asana. The video is well worth the two minutes!

    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.

    Start your 14-day Free Trial with Omstars Today!