Yoga at Christmas Time
I have been mulling over what to say about yoga with a Christmas theme. I had ideas of talking about coping with the stress of Christmas with yoga, …
Yoga Exercise
Learn more about yoga asanas (postures), pranayama (breathing techniques), the effects they have on the body and mind and the many health benefits that can be experienced with regular practice.
Chin and Jnana Mudra
A hand mudra is a gesture usually used in meditation practices to help direct the energy towards the brain. Because each of the fingers are said to symbolise …
Yoga When You Are Under The Weather
There are so many ways that yoga can help while suffering from a disability – believe me I’ve just broken an arm and a leg! There are many …
Shoulders – Safe and Strong
I meet so many people whose asana practice has given them very sore shoulders. More often than not this is from the very popular vinyasa movement where we …
Locust Pose (Salabasana)
Locust Strengthens the entire body Key Benefits Strengthens the legs, hips, back and shoulders; as well as the chest, core and neck Stretches the shoulders, chest and belly and …
Yoga Asanas for a Restful, Refreshing Sleep
We all want a good nights sleep, but it doesn’t always happen spontaneously as we’d like it to. Sometimes it takes some effort to wind down from …
Legs up the Wall – Viparita Karani
Legs up the Wall Restorative; relieves tired legs Key Benefits Alleviates tired, cramping legs and feet, and back ache Calms the mind Softly opens the backs of the legs …
Seated Forward Fold – Paschimottanasana
Seated Forward Fold Stretches the entire back of the body Key Benefits Stretches the hamstrings and spine Calms the mind, reduces anxiety Helps to keep the spine healthy and …
Child’s Pose – Balasana
Child’s Pose & Variations Tones the spine; strengthens the legs Key Benefits Calms the nervous system and mind Gently opens the hips Lengthens the spine Stretches the thighs and …
Fish Pose – Matsyasana
Fish Opens the chest and throat Key Benefits Stretches the neck, throat, psoas and muscles of the chest Strengthens and tones the spine, upper back and buttocks Stimulates the …
Boat Pose – Paripurna Navasana
Strengthens the abdominals, back and thighs Key Benefits Strengthens the back, abdominals and quadriceps Improves concentration Aids digestion Instructions Sit with your feet flat on the floor in …
Plank Pose – Uttihita Chaturanga Dandasana
Works the back and core Key Benefits Strengthens the arms, back, legs and core Stretches the feet and Achilles tendons Instructions Begin on all fours with your …
Triangle Pose – Trikonasana
Stretches the ankles, knees, hamstrings, thighs, groins, hips, shoulder, chest, spine.
Strengthens the legs and ankles, the sides and abdominals, Increases balance and assists digestion
Seated Splits – Hanumanasana
Stretches the hips and legs Key Benefits Stretches the thighs, hamstrings and groin area Can alleviate sciatica Instructions Start in an upright kneeling position. Step your right …
Side Plank – Vasisthasana
Works the core, focusing on the side-body Key Benefits Improves balance and body awareness Strengthens the side body; also the ankles, legs, glutes, spine and shoulders Instructions …
Developing a Home Practice Part 3: Plan Your Practice
A great way to get your home practice started is to follow a set program. It doesn’t have to be a complicated one! Five poses a day is …
Developing a Home Practice Part 2: Injury Prevention
Preventing Injury During Practice: The most common areas for injury are in the knees, lumbar spine and neck. When movement in the major joints above and below these areas …
Developing a Home Practice Part 1: Safety First
Asana is a Sanskrit term meaning ‘seat’, or ‘comfortable seat’. Keep this in mind throughout your practice! Your asana practice may take you beyond your perceived flexibility …
Focus on Women, the Reproductive System and Yoga
Interview with Yoga Teacher – Sami Q: Namaste, which yoga practices help support the reproductive system? Sami: All yoga practices and yoga meditation help the reproductive system by lowering …
Yoga Asana and the Male Reproductive System
Yoga practices can benefit both boys and men. For example, in India in the late 19th century schools exclusively for boys were set up to offer them …
Hamstring Stretches to Release the Body
The spine and knees are notorious for copping stretching injuries. This is predominantly due to lack of strength and flexibility in other areas of the body. Tight …
Yoga Q & A’s – Easing Pressure in The Lower Back
Arm Garland Pose – Malasana Every now and then heavily pregnant ladies come to our classes wanting to ease the pressure in their backs. This squatting pose helps relieve …
Focus on the Digestive System
An Interview with ASMY Yoga Teacher Amby on Yoga Asanas and Digestion Q: Namaste, can yoga practice help digestive functioning and if so, how? Ambi: Yes, yoga asanas can …
5 Poses To Keep You Cool
Beat the heat this summer with this calm and cooling yin flow. Heart Opening Camel: Kneel on the floor with your knees aligned under your hips and …
Camel Pose – Ustrasana
Camel Pose Stretches the entire front of the body Key Benefits Opens the chest and shoulders Stimulates the nervous system Stretches and strengthens the spine Lengthens the entire …
Balancing Big Toe Pose – Utthita Hasta Padangusthasana
IMPROVES BALANCE AND WORKS THE LEGS KEY BENEFITS: Stretches the backs of the legs. Strengthens the ankles, legs and back. Improves balance and concentration. INSTRUCTIONS: Stand in …
When and What to Eat Before a Yoga Asana Class
The digestive system is in charge of absorbing and transporting all the nutrients your body needs in order to thrive and to get rid of all the …
Musculo-Skeletal System and Yoga Asanas
The musculo-skeletal system consists of bones, skeletal muscles, joints, tendons, ligaments, nerves and cartilage. It is designed to provide a frame with which to support the body …
Focus on the Respiratory System
Interview with ASMY Yoga Teacher, Kalindi Q: Namaste, which yoga practices assist respiratory functioning and why? Kalindi: Pranayama techniques help, especially complete yoga breathing, three part yoga …
Yoga Practices to Enhance the Immune System
An Interview with Jayadharma das from ASMY West End Q: Which yoga practices assist immune system functions and why? Jdd: Progressive Body Relaxation or Yoga Sleep is critical because …
A Close Look at the Immune System
The immune system is a complex network of armoury that work together to protect our body by identifying, attacking and destroying foreign bacteria, fungus, moulds, microbes, parasites …
Yoga Practice and the Nervous System
Today I am interviewing Chantelle from ASMY West End. Chantelle is a yoga teacher who gives a very relaxing, meditative asana class. Her class includes a wonderful mix …
Stress and Yoga Practice
Although it’s not the real goal of yoga, there are many healthy side benefits of engaging in certain yoga practices such as yoga meditation, yoga asanas, yoga …
The Pancreas
The pancreas is about 18-25 cm long and is located behind the stomach sitting close to the small intestine. Said to be about the size and shape of …
Cat – Cow Pose
Level: Easy Benefits: This pose stretches the back muscles and helps the spine to lengthen and remain flexible. It gently tones the abdominal muscles and is beneficial …
Mountain Pose
Level: Easy Benefits: Improves posture and reduces flat feet. Cautions: Dizziness How To Stand with your feet together or hip distance apart. There are three points on …
Downward Facing Dog
(adho mukha svanasana) Level: Moderate Benefits: Calms the brain and helps relieve stress and is reputed to relieve mild depression. Energises the body. Stretches and strengthens arms, …
Bent-Arm Plank Pose
(Chaturanga Dandasana) Level: Moderate Benefits: Strengthens the arms and wrists. Tones the abdomen. Cautions: Carpal tunnel syndrome. Pregnancy. How To Fig. 1 Fig. 2 From the Child …
Abdominal Lock
(Uddiyana bandha) Level: Moderate Benefits: This exercise strengthens the abdominals, stimulates the digestive organs and tones the lungs. Cautions: It should not be performed if you have …
Standing Cat Sequence
Level: Easy Benefits: Increases flexibility in the spine. Increases breathing capacity. Good for minor back aches. Cautions: Lower back pain How To Fig. 1 Fig. 2 Fig. …