yoga tutorial – OmStars

April 21, 2020

Yoga Pose Tips: Upward Facing Dog

Upward facing dog is the first posture where you start to establish the patterns for back bending. It’s the patterns that are going to eventually help you get into the deeper and more advanced back bends.

When I’m stuck in an advanced posture I always go back to its building blocks in basic postures, which are conveniently placed at the beginning of every Ashtanga yoga sequence. I imagine this will be a lifelong process of going back to the foundations and finding more subtler experiences of them. Which is why I think an intro class can serve any level. It’s intended for beginners but there’s something to learn for any level practitioner when slowing things down and allowing ourselves the space to rediscover the inner workings of a basic posture.

Establish the patterns for back bending.

It’s important to create the right foundation right from the beginning with upward facing dog. In order to do that, we’re going to come into a sphinx position, to start to understand some of the movement mechanics involved in upward facing dog. Where your forearms are on the ground, and your elbows are underneath your shoulders. First thing, you’re going to point the toes, and press the tops of the feet into the mat. Engaging the legs, and lifting the knee caps. And then you’re going to pull the lower belly in, towards the spine.

Create space in the front side of the body, a main objective of back bending.

And this part is really important. You’re going to press the elbows down. Shoulders down. You are going to sort of like drag the elbows back towards your ribs. You’re pushing the elbows back towards the ribs. That gives you the leverage to push the ribcage forward, and up, away from the hips. This helps to create space in the front side of the body, which is one of the main objectives in back bending. Pressing the tops of the feet into the mat, engaging through the legs, and then moving the elbows back. Ribcage forward, stretching the front side of the body.

Translate the principles of Sphinx into Upward Facing Dog.

Translating these same principles into upward facing dog, you bring your hands underneath the shoulders. Straighten the arms. Press the shoulders down. Tops of the feet on the mat. Press into the tops of the feet. Engage through the legs. Drag the hands back. Ribcage forward, as you pull the lower belly in towards the ribs. Shoulders down, and breathe.

Practice with Monica Arellano

By Monica Arellano

Monica Arellano is a Level 2 Authorized teacher in the Ashtanga Yoga Method; a formal blessing received by her teacher R. Sharath Jois in Mysore, India. She first connected with the practice of yoga in 2010, looking for a more peaceful way of being. When she found her way to Miami Life Center in 2014 she began a regular Ashtanga Yoga practice and soon after completed a 2 year apprenticeship program under Tim Feldmann. Today she continues to practice, teach and travel regularly to Mysore, India to learn yoga directly from the source.

Monica’s teachings are informed by the knowledge carried on from her teachers and the first-hand experience from her daily asana and meditation practice. Her classes emphasize the breath, alignment, proper foundations and methods of concentration; in hopes of exploring the deeper intention of Asana and the resulting expression in each student’s unique body and mind. In this space, she believes we can deconstruct unhealthy patterns, facilitate healing on many levels, and find our way back to the most honest version of ourselves.

July 16, 2019

Dolphin Pose: Ardha Pincha Mayurasana

Dolphin pose is a pose which I think is often overlooked, but it packs so many great benefits that I think it’s more than worth taking a closer look at. Dolphin Pose, or Ardha Pincha Mayurasana, strengthens, and stretches the shoulders, upper back and legs. It’s also a pretty awesome core strengthener. The combination of strength and flexibility that Dolphin pose builds can help with so many areas of your practice. Particularly when working towards Pincha Mayurasana or Forearm Stand, and other inversions.

Check out more pose tutorials on Omstars

Here are some things to focus on when practicing Dolphin Pose:

Set up with the forearms parallel to each other, with the elbows shoulder width apart, and the palms flat on the mat. Those elbows are going to want to splay out to the side, so keep hugging them in towards the mid-line to prevent that from happening. Think about wrapping the shoulder blades outwards, away from the spine and broaden through the collar bones.

As you walk your feet in towards your torso aim to stack the shoulders over the elbows. Focus on reaching your hips towards the ceiling and keeping the spine long. If your hamstrings are tight, feel free to come up on your tiptoes, or if you have the flexibility then press your heels down into the mat. Keep your legs engaged by pulling your kneecaps and strongly engage your core to stabilize and support the whole pose. Relax your neck and gaze towards your shins or toes.

By Laura Large

I am an Ashtanga Yoga Practitioner and Teacher based near Marlborough, Wiltshire with a real love and passion for the practice. I also own and manage a Wellbeing Centre where I work as a licensed Acupuncturist, which really helps me to understand the energetics of the asanas and how they affect the physical, mental and emotional bodies. My classes are strong, energetic and fun. Ashtanga Yoga is an amazing practice for developing some serious strength and flexibility in body and mind. Outside of my daily Ashtanga Vinyasa practice I love playing creatively with poses and exploring hybrid postures and different variations – Arm balances are a real favorite of mine! You can find me on Instagram where I host yoga challenges and share tips and tutorials at @omniyogagirl

Plank Pose Breakdown with Laura Large

September 18, 2018

Tiriang Mukha Ekapada Paschimotanasana Pose Breakdown

This seated position of Ashtanga Primary Series works with the internal rotation of the hip and knee as well as deep plantar flexion of the foot. Many sensitivities can arise here as we rarely put ourselves into this type of alignment in daily life, but it is important as a counter to the many positions of external rotation we do in our yoga practice.

To identify your body’s particular resistances, access one movement at a time. You will feel it most intensely wherever you are tightest. From a seated position, begin by flexing the knee in the parallel, closing the joint as much as possible, heel to sit bone. Then rock yourself towards your extended leg, lifting the pelvis on the bent knee side to allow space to drop the thigh across the midline of the body, finding adduction and internal rotation, and tuck the foot back along side the hip, toes pointed behind you.

You may feel strain in the ankle here if you have reached the limit of your plantar flexion. If this is the case, you an put a rolled towel under the ankle to lessen the pressure and stretch. Draw the bent, internally rotated leg in to touch the extended leg, knees together. There is a tendency here to have scooted the lifted side of the pelvis back in space, so check to see that the pelvis is squared off, knees aligned with each other. If you are already feeling resistance in the hip or knee, you may want to stay here, keeping the hand to the floor for support. If not, begin to send the lifted sit bone back down into the floor to ground. This will deepen the rotation at the hip and the knee so go slowly and honor your limit. If you are able to anchor through both sit bones, fold forward.

Tippyness is the point here! The tipsiness of the posture directs your awareness to where you need to work. Internally rotate the extended leg to help send energy towards the center. Hug the inner thighs together, draw the femur bones into the hip sockets. In the fold, draw the bent leg and the same side ribcage towards each other. The urge might be to push the knee into the floor, but play with this lifting energy allowing the thigh and torso to hug together. Then, finally, let go of what you don’t need (shoulders tense up, anyone?) and relax as much as possible, without falling over!

If you struggle with this posture, be patient. For some, it can take many years to find ease and comfort in Tiriang Mukha Ekapada Paschimotanasana. The key to to identify your resistances as they arise and address them mindfully and thoroughly. This is an iceberg posture – most of the effort and exploration is happening below the surface, with subtle changes. Stay present, do the work.

By Angelique Sandas

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