Asana Quick Fix

In Hindu philosophy Marichyasana, named after the sage Marichi, son of the Creator, Brahma. Marichi was the grandfather of Surya (the Sun God).

Today we will practice Marichyasana I and Marichyasana III-These are two of the sitting lateral twisting poses. 

Practicing these twists regularly will help to relieve back and hip pain. The shoulders will gain mobility, freeing the joints and shoulder movements, while creating a release in the neck area.

The organic body, including the liver, spleen, and intestines are squeezed and massaged. 

Invigorating and relaxing both at the same time, twists activate by stimulating and flushing areas of stagnation which will create more energy.

The elongation of the trunk helps us realize the vertical extension while developing the spinal muscles, creating strength, suppleness, firmness, and at the same time toning of the organic body.

Abdominal Massage- Marichyasana
Kathy Cook

Forward bends were the most difficult for my body to learn.

Over time with practice, perseverance, and persistence, my body gained the elasticity needed to enjoy this relaxing group of poses.  

All of these asanas have cumulative and profound effects on the abdominal organs.  They help by tonifying and massaging the digestive system, stomach, liver, spleen, pancreas, and gallbladder. This in turn aids in relieving constipation, excess gas, and helps counteract diabetes.

The kidneys, located in the back of the body, are stretched and stimulated which aids the urinary tract.

Forward bends are good for women on their cycle to regulate the flow, as well as to relieve the aches and pains and quiet the mind. For women who have delivered a baby, forward bends can assist the uterus, which often drops, helping to reestablish its correct position.

The entire back—from the lumbar to the thoracic, through the cervical spine—is strengthened and toned.

All of this has a soothing effect on the nerves, helping to restore a calm and quiet mind. If one has high blood pressure this practice can be especially soothing.

Asanas in this sequence:

Adho Mukha Virasana ( Downward Facing Hero Pose )

Adho Mukha Svanasana ( Downward Dog Pose )

Uttanasana ( Standing Forward Bend Pose )

Tadasana ( Mountain Pose )

Prasarita Padottanasana ( Wide Stance Forward Bend Pose )

Parsvottanasana ( Pyramid Pose ) 

Upavistha Konasana ( Wide Angle Seated Forward Bend )

Dandasana ( Staff Pose )

Janu Sirsasana ( Head to Knee Pose )

Paschimottanasana ( Seated Forward Bend )

Forward Sukhasana ( Forward Easy Pose )

Supta Baddha Konasana ( Reclined Bound Angle )

Savasana ( Corpse Pose )

Forward Bends to Quiet the Mind and Recharge the Body
Kathy Cook

Going upside down can be scary. When we build strength in our body we build strength in our mind. We build courage, confidence, and stamina.

While strengthening the muscles, we are strengthening our willpower and our determination. Our ability grows, and in doing so, compassion for ourselves, sensitivity, and awareness also grow.

Think about when you were a child, doing cartwheels, handstands, and somersaults. This was called play and it came naturally, it was fun!  It brought a sense of exhilaration and excitement where we naturally breathed deeply.

When we approach inversions with this mindset, this curiosity, and aliveness, we allow the opportunity for positive breakthroughs to happen. 

Think about anything you want to learn. We are required to study, practice, and discipline ourselves to see what is working and what is not, make corrections, and then continue. It’s in the continued practice of specific and intentional action that our mind is able to develop an understanding of what needs to happen. 

Progress is incremental and comes through a series of small wins. 

Just like building a home, we start with preparing the ground in yoga. This is the surface on which you will practice. Next is laying the foundation using the right materials, exact calculations to determine the correct mixtures. 

When we put the structure up, we must pay close attention to the alignment so that the building is strong and sturdy. It’s the same in yoga, we pay attention from the ground up. 

We focus our awareness so that we have the support required starting from the base. 

There is a liberating feeling that can be realized once we are able to experience the lightness that comes from being able to stand tall in an inversion.

Asanas in this class

Adho Mukha Svanasana ( Downward Dog Pose )

Uttanasana ( Standing Forward Bend Pose )

Tadasana ( Mountain Pose )

Ardha Vrksasana ( Half Hand Stand Pose )

Eka Pada Vrksasana ( One Footed Hand Stand Pose )

Adho Mukha Virasana ( Downward Facing Hero Pose )

Baddha Hasta Uttanasana ( Dangling Pose )

Ardha Pincha Mayurasana ( Half Feathered Peacock Pose )

Pincha Mayurasana ( Feathered Peacock Pose )

Ardha Salamba Sirsasana ( Half Head Stand Pose )

Salamba Sirsasana with Chair ( Head Stand Pose with Chair )

Baddha Konasana in Sirsasana ( Bound Angle Pose in Head Stand )

Upavista Konasana in Sirsasana ( Wide-angle Foot in Head Stand )

Setu Bandha ( Bridge Pose )

Inversions for Arm Strength and Balance
asamitam

Saying YES! to challenges!

Baby backbends include preparations for understanding the correct actions and directions to move into the asanas.  

To the physical cues,we add the intellectual cues, which help us have a deeper understanding of what to do—build sensitivity, soften, and counterbalance wherever needed

This awareness is learned gradually one layer at a time with consistent practice. 

Some love back bending, others shy away… In the process, we learn to discipline ourselves, look at our fears and our tendencies, which allows us to break through what holds us back.

Our practice is a mirror for many aspects of our lives. It’s in the time spent on the mat where you learn to face up, bring clarity to what’s best, make new healthy decisions, leave our negativity behind and say YES to the things we avoid.

Backbending postures are a physical opening of the heart area—an area that can close up due to physical posture- lifestyle habits, mental state of mind, anxiety, depression, pain, and trauma, as well as a need to protect ourselves. 

It is not uncommon to have a release of stored emotion as one begins to open up. Each of us is unique with a different life journey. Take what comes up, breath into it, embrace the moment and be grateful for having a practice. Keep breathing and allow the letting go process to guide you. 

Breakdown of the sequence

How to Use Strap for Back Support

Adho Mukha Svanasana ( Downward Dog Pose )

Utkatasana ( Chair Pose )

Ustrasana ( Camel Pose ) 

Urdhva Mukha Svanasana ( Uoward Dog Pose )

Salabhasana ( Locust Pose )

Dhanurasana ( Bow Pose ) 

Adho Mukha Virasana ( Downward Facing Hero Pose )

Chatushpadasana ( Four Footed Pose )

Halasana ( Plough Pose )

Mini Setu Bandha ( Mini Bridge Pose )

Savasana ( Corpse Pose )

Baby Backbends-Iyengar Yoga
asamitam

Utthita Parsvakonasana-Extended Side Angle Pose

This simple standing pose is basic but important to learn.  The standing poses aid us in establishing a firm foundation of strong legs and feet. 

Our upright structure is vital as the brain must be supported and held in correct alignment as it is the seat of our intelligence.

The standing poses bring flexibility first,  then strength and steadiness.

Utthita Parsvakonasana is shown here with many variations to demonstrate: 

-Releasing the hips downward with chair support for a holding longer.

-Deeper imprint can be established with support

-Chair/bar support to get opening across the chest and rotation 

-Establishing alignment that supports the bone connections and the correct actions

You will need a wall, a chair, a block, and a longer strap for this class. If you don’t have a long strap, connecting two straps together will work just fine. 

Asanas in this class:

Sukhasana ( Easy Pose )

Utthita Parsvakonasana with Block and Wall ( Extended Side Angle Pose )

Tadasana ( Mountain Pose )

Urdhva Hastasana ( Palm Tree Pose )

Baddha Hasta Uttanasana ( Dangling Pose )

Tadasana ( Mountain Pose )

Utthita Parsvakonasana with Chair, Strap, and Block ( Extended Side Angle Pose )

Tadasana ( Mountain Pose )

Urdhva Hastasana ( Palm Tree Pose )

Baddha Hasta Uttanasana ( Dangling Pose )

Tadasana ( Mountain Pose )

Utthita Parsvakonasana with Chair and Block ( Extended Side Angle Pose )

Uttanasana in Chair ( Forward Bend in Chair )

Utthita Parsvakonasana with Chair and Block ( Extended Side Angle Pose )

Uttanasana in Chair ( Forward Bend in Chair )

Utthita Parsvakonasana Extended Side Angle Variations
asamitam

In this class, we are taking a deeper dive into Utthita Trikonasana: Extended Triangle Pose, while observing and experiencing the actions that make up the pose. 

This tutorial will help you learn how to control and coordinate subtle actions for the best effect and movement of energy.

I will show this pose from different angles and positions, using various props. 
We will focus on diversity for alignment, stabilization, sense of direction, with attention to actions.
How to use the wall, blocks, chair, and a belt will be explained, as will the specific effects of using each.

This asana/pose develops strength while correcting deformities in the legs. 
It relieves backache and neck pain. One learns to bend the trunk sideways while turning the trunk and neck. 
Alignment of the legs and arms is developed.
There are also additional benefits for women by providing support for the reproductive system (check out this class for back care).

You learn proper adjustment for your arms, shoulders and shoulder blades, which affect your cervical and thoracic area.

As all parts connect, from your legs you open the pelvic region, and connect into the lumbar, sacrum and abdominal organs.

All the standing asanas work on the structural and organic body. 

Variations:

We start with Utthita Trikonasana, then we will add straps for a variation. We will also use the wall and a chair., and I will also demonstrate asymmetrical Utthita Trikonasana.

You can also browse our library of classes on our YouTube Channel for other topics on Iyengar Yoga

Happy Practicing!

Utthita Trikonasana: Extended Triangle Pose Variations
asamitam