ellen.yoga

Ellen Huang | Los Angeles, CA www.ellen.yoga | IG: @ellen.yoga

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DETAIL + DEPTH | For fun, take the pose upside down and change the work of the pose from legs to upper body. ⁣⁣⁣⁣ The Movement:⁣⁣⁣⁣ There are a few options here. From the last setup in Lower Trike (see previous post), place the hands and lightly hop into the⁣ pose. This will challenge your balance as you try to jump into the pose with this setup. Alternately, take the same pose with the knees against the wall. This will eliminate the challenge of balance but may require the body to reorient as the usual base is not the knees. Lastly, try the pose sans props.⁣⁣ ⁣⁣ The Meditation:⁣⁣⁣⁣ I sometimes see myself as the Cowardly Lion in The Wizard of Oz. It's not something I am proud of or wish to identify with, but I recognize that the feeling is there. When I started practicing yoga 16 years ago, I had already gone through minor personal awakenings that freed me from the painfully shy 5-year-old I could still imagine myself to be. But I didn't see myself as strong or capable, and therefore felt incredibly uncomfortable when any attention was placed on me. This also meant I lost my voice, and couldn't ask for what I wanted, literally, and in life, figuratively. I practiced yoga for the first two and half years without knowing about its history or philosophy. But I religiously showed up on the mat, and my body and mind transformed. I grew stronger, more flexible, and most importantly, more aware. 90 minutes a day, three, then four, then seven times a week, I had to stretch myself out of my comfort zone to dissolve the hardened belief that I was meant to live in pain. My greatest teaching comes from being on the mat, in my body, and with my breath. Do not underestimate the power of sincere practice, even if you have not found a teacher, don't meditate, or can't stand on your hands.⁣⁣ ⁣⁣ Yoga Sutra 1.14 ⁣⁣ First, you have to practice for a long period of time; second, your practice must not be interrupted—you must do it regularly; and third, you must do your practice with love and respect.⁣⁣ ⁣⁣ Translation by Pandit Rajmani⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣© 2019 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ (at Eagle Rock, Los Angeles) https://www.instagram.com/p/BsYNi3qh6nz/?utm_source=ig_tumblr_share&igshid=g5dioih7oxvk

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DETAIL + DEPTH | Like many of you, I needed a break from engaging on social media. Apologies for taking that break in the middle of this sequence, but sometimes rest is necessary.⁣⁣ ⁣⁣ The Movement:⁣⁣ Start in the Upper Trike setup as described in the previous two posts, but slide the yoga belt around the hips along the top sacrum (Lower Trike). Be sure it is not around the waist. Keep the resistance loops in the feet, and come in and out of Utkatsana. The key to using resistance bands is to move with control. Use the breath to guide each movement. To increase the challenge, make the yoga belt tighter, which will add even more resistance to the bands, and/or lift the arms. This exercise will teach how to come into and out of the pose with control.⁣⁣ ⁣⁣ The Meditation:⁣⁣ One week ago, my beautiful daughter woke up and started to cry. She called for "mama" on repeat and seemed inconsolable. She cried so hard she threw her body on the ground, face down, and kicked her legs. This type of behavior continued each time she didn't get what she wanted, and sometimes, as it seems, for no reason at all. It has been a hard week for me and my husband, especially when this emotional energy floods her body and she pushes, kicks, and flails. She got a time out for hitting one of us, and then when she did it again not a full hour later, I felt impatient, frustrated, and fed up, and put her straight to bed without milk. I shut her out emotionally, and then continued on with my night. But my body was tense and I found it difficult to breathe. When I sat down for meditation before bed, I opened myself up to honesty. I asked for help so that I could be a mother who acts from compassion and wisdom. I prayed to be patient, wise, and loving.Then I cried huge tears as I processed the "loss" of the daughter I was attached to: the sweet, happy, easy toddler. I felt her growing independence and was scared and sad. ⁣⁣ ⁣⁣ Open yourself up to honesty.⁣⁣ ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣© 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#utkatasana #chair (at Eagle Rock, Los Angeles) https://www.instagram.com/p/BsVrYExh8EP/?utm_source=ig_tumblr_share&igshid=cxcmxhqfzwnh

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DETAIL + DEPTH | From the same setup in the previous pose, stay in a squat with the hands on the ground. Working asymmetrically, bend one knee and kick the leg back. Repeat for a set of 5-15, then hold the posture and breathe. Switch sides. To intensify the work, lower the hips more and place the hands on the hips, or even reach thenm straight ahead. So much fun, and so effective!⁣ ⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣© 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#utkatasana #chairpose #fiercepose #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #propyourpose #yogaprops #propyoga #yogawithresistancebands #resistancebands #squats #uppertrike (at Highland Park, Los Angeles) https://www.instagram.com/p/Brp4Vqgh5sy/?utm_source=ig_tumblr_share&igshid=6964iwojw81q

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DETAIL + DEPTH | This next series of preparation for Chair Pose prepares the legs and involves a cheap, versatile contraption made of two resistance loops and one yoga belt. In my class we refer to this setup as "Thing 1," but I'm leaning toward calling it "Upper Trike." Suggestions welcome...! 😛 (Yes, I did come up with this myself, but there are other ways to do similar work with different tools! And the possibilities are endless, stay tuned!)⁣⁣ ⁣⁣ To set up Upper Trike, place two resistance loops through an unfastened yoga belt. Then, fasten the yoga belt. Place the yoga belt (the non-stretchy strap) over the head. While seated, pull the belt across the upper back right below the armpits. Hold the belt in place and step the feet into the loops like stirrups. Add resistance by kicking the feet into the loops so the hands no longer need to hold the belt around the torso in place. Adjust the yoga belt to add or reduce resistance in the legs, depending on the exercise.⁣⁣ ⁣⁣ To take this preparation, start with the feet hip-width apart. Come to a squat position similar to Ardha Uttanasana, but with the knees bent and hips back. Take the hands to the hips and reach the elbows back. Without changing the position of the legs, with an inhale, lift the spine. With an exhale, lower the spine. Continue until the legs fatigue, then rest.⁣⁣ ⁣⁣ Remember is to keep the knees bent and the shins and hips back. If the spine rounds, then bend the knees more. To focus the work on only one leg, wear the loop around one foot. Move with control and avoid using the recoil effect to come back to the starting position. Lifting into resistance and returning without the assistance of the bands will work muscles both eccentrically and concentrically! Notice the sensations the exercise produces, and breathe through the nose.⁣⁣ ⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣© 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#utkatasana #chairpose⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #propyourpose #yogaprops #propyoga #yogawithresistancebands #resistancebands #squats #uppertrike (at Eagle Rock, Los Angeles) https://www.instagram.com/p/BrnTk84hDP5/?utm_source=ig_tumblr_share&igshid=1bowwgzk89e59

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DETAIL + DEPTH | This next pose uses two yoga chairs and requires an intense squat on the chair seat. Depending on body proportions and range of motion, this pose may or may not be possible.⁣ ⁣ It is a supported backbend and remains in the same vein of pelvic flexion/thoracic extension as the peak pose Utkatasana. It is also Malasana as a Backbend rather than a deep Forward Fold. The top bar of the chair can be used as a lever to reach the chest up and back. To adjust the backbend, lift the hips away from the heels. This can also ease the stretch at the lower calves and achilles. ⁣ ⁣ Playing with poses in varying relationships to gravity can teach us different aspects of a pose and give us the opportunity to intentionally strengthen or relax a specific area of the body. Adding props will offer similar benefits by providing feedback, support, and resistance. For me, in everyday practice, asanas are an entryway to bringing my attention to my breath, being in my body, and reducing harmful stress (aka intentionally activating my parasympathetic nervous system). In times of deep spiritual work, it is a way for me to manipulate my energetic body and eliminate obstacles to compassion and wisdom. ⁣ ⁣ While the pursuit of an asana, or even understanding its physical form, is itself not a yogic endeavor, for some it can be a way to access the path of yoga. Ultimately, by keeping our intentions pure (free from ego satisfaction), we plant seeds for healing. When our aim is to achieve something, even if we may notice physical and mental benefits from it along the way, we are still reinforcing our ego mind. Have you ever practiced free of desire? The desire to feel good or be healthy or increase functional range of motion? Have you ever just stayed and breathed?⁣ ⁣ ⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣© 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#utkatasana #chairpose #fiercepose #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #chairyoga #propyourpose #yogaprops #propyoga #yogachair #chairyoga (at Highland Park, Los Angeles) https://www.instagram.com/p/BrkwT28BWFu/?utm_source=ig_tumblr_share&igshid=1sxvc2cprltlg

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DETAIL + DEPTH | Next we continue with building the sequence toward Utkatasana within the shape of the pose. This version of Utkatasana is seated, and ends up looking a lot like Navasana with the feet at the wall. Coincidence? 😉I like to use Navasana as a way to show how we can use the core to support Utkatasana. The slides show three versions: holding onto the legs, reaching the arms forward, and lifting the arms up and back. The variation with the arms farthest from the core will be the most challenging, and more closely resembles Utkatasana. Whichever you choose, stay and breathe. ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#utkatasana #chairpose #fiercepose #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #chairyoga #propyourpose #yogaprops #propyoga #navasana #boatpose #wallyoga (at Eagle Rock, Los Angeles) https://www.instagram.com/p/BriLs-ABa1o/?utm_source=ig_tumblr_share&igshid=1h971bj6qdnue

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DETAIL + DEPTH | This accessible shoulder work can be done on the go... at work, traveling, or as a chest opener upon waking or before sleep. The purpose of this exercise in this sequence toward Utkatasana is to bring the shoulders into flexion in preparation for the full arm position of Chair Pose, as well as receiving the physical and respiratory benefits of opening the chest in shoulder extension. This can be done seated or standing, although I show it seated so the sitbones against the hard surface of the chair can provide feedback as to whether the pelvis anteriorly tilts to compensate for limited mobility in the shoulders. ⁣ Center the sitbones, and with an inhale, lift the arms forward and up. Use the exhale to bring the arms back and down. This exercise can be done with a belt if a resistance band is not available. One benefit of the resistance band is that as the arms come overhead and back into extension, the band more easily shows where additional length is required to complete the action. At the point the shoulders feel tight or sticky (and where the hands begin to widen), soften the face and deepen the breath. Attempt to draw the inner shoulder blades together and put slack into the band. Stay and breathe for a few breaths, and then continue. Rest when complete.⁣ ⁣⁣⁣⁣⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#utkatasana #chairpose #fiercepose #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #chairyoga #propyourpose #yogaprops #propyoga #resistanceband #yogawithresistance #yogawithbands #therabands (at Mount Washington, Los Angeles) https://www.instagram.com/p/Brfn1gvhNYK/?utm_source=ig_tumblr_share&igshid=1r7lyf4kd9rqa

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DETAIL + DEPTH | Next in the sequence toward Utkatasana, we take the pose on the back. What is interesting and challenging about Utkatasana is that it combines both forward fold and backbend aspects: flexion in the pelvis, and spinal extension and shoulder flexion in the upper spine. To do these simultaneously means different parts of the spine are doing different things.⁣ ⁣ To take the pose on the back, place support under the mid/upper thoracic spine, with an even higher support for the head. With the hips down and knees bent, start with the feet flat on the floor. Hold the arms overhead, stay and breathe. (Slide 3)⁣ ⁣ Next continue to approach the final shape of Utkatasana by lifting the feet and pulling the toes up toward the shins. This will engage the hip flexors and tibialis anterior muscles, just as we do in the Standing variation. Optionally, hold a resistance band between the hands and lightly pull the hands apart. Stay and breathe. (Slide 2)⁣ ⁣ Last, place a #coregeousball or a rolled up blanket at the lower abdomen, and pull the legs into the belly. Drop the heels lower than hips, but continue to lift the toes up into the shins. This final supine pose resembles Standing Utkatasana with emphasis on backbending in the upper thoracic. Stay and breathe, then rest.⁣ ⁣⁣⁣⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#utkatasana #chairpose #fiercepose #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #bridgepose #propyourpose #yogaprops #propyoga #wallyoga #sidebody (at Highland Park, Los Angeles) https://www.instagram.com/p/BrVRuALhWfY/?utm_source=ig_tumblr_share&igshid=3r7in1a9v9x0

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DETAIL + DEPTH | This version of Utkatasana focuses on the side body, and how it relates to gravity. The feet and hands both have more small bones and joints than anywhere else in the body (26 and 54 per appendage, respectively!) This allows for nuanced movement to create balance, stability, and mobility. Because the side body is unlike the hands and feet in that there isn't a network of bones, joints, and muscles designed for sustaining posture on the side, doing so can challenge the balance of front and back bodies in a unique way. This is most obviously felt in Anantasana. Utkatsana on its side, however, has the advantage of pelvic, knee, and dorsi-flexion to prevent the body from falling forward. Take the pose without resting the legs on the floor of the feet on the wall, then it's a different challenge (and a more advanced variation!).⁣⁣ ⁣⁣ To take this version, place the feet on a wall with the body in a relative Utkatasana shape. Because the hips are wider than the width of the feet side by side, place the feet up the wall as if the feet were on the floor, at the center of hip-width. Place a wide block (or two medium blocks if the shoulders are broad) between the hands. With flat fingers, press the hands into the blocks. Stay and breathe.⁣⁣ ⁣⁣ Next, to emphasize side body engagement and length, lift the block and bottom shoulder away from the floor. Move up and down with the breath, and then sustain the lift for a count of 3-10 breaths, depending on individual capacity and comfort (discomfort?). Rest, then switch sides.⁣⁣ ⁣⁣⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#utkatasana #chairpose #fiercepose #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #puppypose #propyourpose #yogaprops #propyoga #wallyoga #sidebody (at Eagle Rock, Los Angeles) https://www.instagram.com/p/BrSsoGzBHhD/?utm_source=ig_tumblr_share&igshid=p41kh4sbgays

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DETAIL + DEPTH | This series on Utkatasana will focus on taking the pose in various relationships to gravity, and sequencing within this theme. Typically Chair Pose is taken on the feet. By rotating the shape and turning it to face downward, as in this Puppy Pose on blocks, we ease the work of the legs, upper back and shoulders. If the hands were to hover in space above the ground or blocks, this would engage the upper traps, serratus, supraspinatus and deltoids, among other muscles, even more. By bringing ease to one part, we add stress to another part. Here, the added stress is in the work of the triceps and pectoralis muscles to prevent the sinking of the armpits.⁣ ⁣ Turning the pose downward and with closer contact to the ground is more accessible place to start the practice, and could be an easy transition from Child's Pose. Keep the toes curled under to mimic the final ankle position in (Standing) Utkatasana. With the knees hip distance apart, press the inner heels back. Experiment with the degree to which the low back arches. If the low back rounds, lift the hands higher and consider adding support for the forehead. Lift the upper portion of the hamstrings up into the sitbones as done in Cow Pose. ⁣ If the low back overarches, imagine rounding the sitbones to the back of the knees as done in Cat Pose, and lightly engaging the core muscles. Find a balance of front body versus backbody. Stay and breathe.⁣ ⁣ ⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#utkatasana #chairpose #fiercepose #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #puppypose #propyourpose #yogaprops #propyoga (at Los Angeles, California) https://www.instagram.com/p/BrQJkbQBE93/?utm_source=ig_tumblr_share&igshid=1c75ek8zz77dd

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DETAIL + DEPTH | A series featuring key preparations, modifications, and variations dedicated to a single pose or physical theme. This week dive deep into Chair Pose | Utkatasana.⁣ ⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#utkatasana #chairpose #fiercepose #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ (at Eagle Rock, Los Angeles) https://www.instagram.com/p/BrNk7BVh0aX/?utm_source=ig_tumblr_share&igshid=1vw4xxqfwyrg8

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DETAIL + DEPTH | This is the final pose for this week's sequence toward Hanumanasana. This has been a challenging pose for me for a number of years now, and I rarely find myself practicing it on my accord. But recently I found myself wanting to take the pose, and then everyday for a week straight I kept practicing it. It became an easy place for me to assess my physical and mental state, which I hardly need to remind you, is changing on a day to day, moment to moment basis. This is why mindfulness is so necessary to the practice. Without these tools of concentration, attention, and observation, the ego relies on memories of past achievements and failures, and creates expectations of what should be. This is harmful to our bodies and our hearts. Practicing presence means we must let go of these elaboartions. ⁣ ⁣ I cannot tell you which meditative practice you need now, but I want to share mine, which has helped alter my mental state and relieve my postpartum anxiety and insomnia. It comes from Thich Nhat Hanh, and goes like this:⁣ ⁣ Inhale, I am aware of my body. ⁣ Exhale, I am aware of my body. ⁣ Inhale, I smile to my body.⁣ Exhale, I smile to my body.⁣ ⁣ If you are a normal human, Hanumanasana will be challenging and uncomfortable. Your ability to achieve the full physical posture does not reflect higher realizations of wisdom or the capacity to love and be open. So let go let go let go, and be fully in the breath. Stay and breathe, then switch sides.⁣ ⁣⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#hanumanasana #splits #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #yogaprops #propyoga (at Los Angeles, California) https://www.instagram.com/p/BrDUwIlh4yn/?utm_source=ig_tumblr_share&igshid=2wqla4lrrh7h

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DETAIL + DEPTH | This final sequence addresses both hip extension and flexion in preparation for Hanumanasana. I use two blocks for the hands (which can be turned on any of its three heights as needed), a blanket for the back knee for extra comfort and support, and a wall (or blocks) for the back foot. The back foot pressing into the wall helps to drive the hip of the same side forward, which is beneficial as limited hip extension will open the hip to the side and produce external rotation of the leg. If you do have the range of motion to come into full Hanumanasana, keeping the back toes curled under and heel high becomes a disadvantage, as it prohibits the thigh from fully extending down into the ground.⁣ ⁣ The sequence is as follows:⁣ Anjaneyasana - Kick/release back foot into wall, repeat⁣ Lengthen stance and step front foot forward ⁣ Lift back foot to engage hamstrings, repeat⁣ Lift and lower back knee with as little help from the hands as possible, repeat⁣ Slide front foot forward more, dorsiflex foot, and straighten front leg - Flex and lift the spine, repeat⁣ Slide front foot forward more - Flex and point foot, repeat⁣ Slide foot forward even more to approach full Hanumansana - Internally rotate back leg by manually pulling up on tail of yoga belt tied around root of thigh⁣ ⁣ Stay and breathe, then switch sides.⁣ ⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#hanumanasana #splits #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #yogaprops #propyoga #wallyoga (at Eagle Rock, Los Angeles) https://www.instagram.com/p/Bq-HD7_hJp7/?utm_source=ig_tumblr_share&igshid=10tthou5vs25f

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⁣DETAIL + DEPTH | This is a Standing Pose Sequence in preparation for Hanumanasana. I give it after a simple (but extremely hard!) leg and balancing sequence, Supta Virasana repose to open the chest and thighs, and Camel and Asymmetrical Camel for more backbending prep. This Standing Pose sequence at the wall is as follows:⁣⁣ ⁣⁣ •Uttanasana⁣⁣ •Thigh Stretch, part 1, at the Wall with the toes curled onto the wall, hip pushing toward the heel. Balance the pelvis from front to back and lift the thigh toward the abdomen.⁣⁣ •Thigh Stretch, part 2, using PNF stretching technique a la @alisonwestyoga . Push the foot into the wall, then relax and release into the stretch. Repeat 3-8 times as necessary, then hold and lift the arms.⁣⁣ •Warrior 3 with the back foot against the wall⁣⁣ •Ardha Chandrasana⁣⁣ •Ardha Chandra Chopasaana Prep, with heel against hip. Just as in Thigh Stretch, part 1, balance the pelvis from front to back and imagine lifting the thigh into the abdomen. Squeeze the top thigh down as even as the knee reaches back.⁣⁣ •Natarajasana. Continue holding the foot from Chopasana and turn the hip down for this challenging balancing transition. ⁣⁣ •Chopasana - Full. Kick the foot into the hand. Allow the hips to come forward as spinal extension progresses. ⁣⁣ •Ardha Chandrasana⁣⁣ •Warrior 3⁣⁣ •Uttanasana ⁣⁣ ⁣ (Switch Sides)⁣⁣ ⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#hanumanasana #splits #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #halfmoon #thighstretch #warrior3 #chopasana #yogaprops #propyoga #wallyoga (at Eagle Rock, Los Angeles) https://www.instagram.com/p/Bq7h3z0h_qW/?utm_source=ig_tumblr_share&igshid=fmumfaten7fh

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⁣DETAIL + DEPTH | Ustrasana is a logical progression from Supta Virasana. It capitalizes on the work and benefits of the quadriceps stretch, but turns the pose from Supine to "Standing" (on the knees). Ustrasana can be modified in countless ways, and although there are energetic and physical benefits of bringing the hands to the feet, there are even greater benefits of taking the pose to suit one's individual needs. Some options include: curling the toes under for added height for the hands, taking the hands on blocks or chairs, resting the back of the head on the top bar of the chair, pressing the crown of the head into a wall, pressing the thighs forward into a wall, holding a block between the inner thighs, belting the thighs hip-width, to name a few.⁣ ⁣ Next, if appropriate, take the pose into a Ustrasana/Anjaneyasana hybrid to return to the asymmetrical aspect of Hanumanasana. To enter the pose, start with one leg forward and the other leg back (like Anjaneyasana). Rather than going into the thigh stretch, keep the hips elevated by bringing the back knee directly below the hips. Keep the chest open and broad, lift the back foot, and take a hold of the ankle with both hands. With the back toes curled under, inhale, lift the spine; exhale, kick the foot back and down with as much control as possible to lower the foot to the floor. Do not release the grasp. Alternately, reach the hands back and hold the foot. Stay and breathe, then switch sides.⁣ ⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#hanumanasana #splits #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #ustrasana #anjaneyasana #yogaprops #propyoga (at Eagle Rock, Los Angeles) https://www.instagram.com/p/BqxNu9UhmVN/?utm_source=ig_tumblr_share&igshid=5hb6umxptekm

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DETAIL + DEPTH | This is Supta Virasana, the next pose in the sequence toward Hanumanasana. Whlie this pose can be especially challenging for those with knee issues and limited range of motion at the top of the feet and in the quadriceps, it is also beneficial for those same people. This is all the more reason to practice the pose frequently and with care.⁣ ⁣ Some prop options include belting the legs together at the mid-thigh and/or outer ankles (this will help the outer ankles from splaying), sitting up on support to accommodate the knees, and adding more support under the thoracic spine. If the hips are elevated on a block or blankets while seated in Virasana, eliminate half of the height of the support to come into Supta Virasana, as the flesh of the buttocks will decrease the amount of support needed under the hips.⁣ Keep the torso level or higher with the hips. ⁣ In this version, I also add a rolled-up blanket to open the chest, shoulders, and armpits. Bringing the arms overhead will provide similar benefits as well, while opening the arms directly to the sides or in cactus will help stretch the pectoral muscle and anterior deltoids. ⁣ ⁣ Once the body is supported in the pose. Stay and breathe for as long as comfortable, focusing on the feeling of the breath at the top of the thighs and upper chest.⁣ ⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#hanumanasana #splits #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #suptavirasana #yogaprops #propyoga #restorativeyoga (at Eagle Rock, Los Angeles) https://www.instagram.com/p/BqunywuBX-M/?utm_source=ig_tumblr_share&igshid=aphkv3p4sdor

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DETAIL + DEPTH | We begin our sequence toward Hanumanasana with this mini vinyasa, which quickly warms up the feet, calves, inner thighs, and outer hips. Typically, I like to begin practice in a symmetrical pose such as Child's Pose, a Supine Backbend, or even Tadasana. Symmetrical work tends to be more accessible than asymmetrical work, and is a gentle entry into practice. This sequence, however, begins asymmetrically, as we head straight into the challenge of the pose: working asymmetrically in opposing range of motion: hip flexion with the front leg and hip extension with the back leg. If the start is too complex, even energetically, this same sequence can first be taken in Tadasana.⁣ ⁣ Start in Tadasana with the feet slightly apart. Then separate the feet from front to back, with both feet facing forward. On an inhale, lift the heels and arms. With an exhale, lower the heels and arms. Do this as many times as appropriate.⁣ ⁣ Next, on an inhale, add light spinal extension as the arms lift. With an exhale, lower the arms and heels for spinal flexion. Place the fingertips on the floor or blocks.⁣ ⁣ Then, on an inhale, lift the heels as the arms reach forward and up, increasing range of motion in spinal extension. The calves will begin to burn as they seek balance! Lift the heels even more at the height of the pose and pause at the top of the breath. With an exhale, keep the heels lifted, reach the arms forward and down as the torso folds toward the leg. Release the head and the heels at the same time. Repeat as appropriate until the body feels warm, then switch sides.⁣ ⁣⁣⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#hanumanasana #splits #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #parsvottanasana (at Highland Park, Los Angeles) https://www.instagram.com/p/BqsFLv1BizY/?utm_source=ig_tumblr_share&igshid=1pvy2x54b8f22