#detailanddepth

[practiceyoga-la]

DETAIL + DEPTH | Next up is this hamstrings stretch. This one is done with a chair 3 ways, starting with the legs as wide as a yoga mat, then narrower with the distance of the hips, and finally with the feet together. Pull the bar of the chair into the hip crease to find more length through the lumbar spine. Keep the torso as upright as necessary. Spread the toes evenly, maintain equal weight between inner and outer feet, and lift up on the kneecaps. Stay and breathe.⁣ ⁣⁣⁣⁣⁣⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #detailanddepth#alignmentyoga#yogaalignment #Yoga #yogaprops #chairyoga #yogachair #propyourpose#yogapractice#iyengaryoga#parsvottanasana #pyramidpose #intensesidestretchpose #yogaforeverybody⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #uttanasana #forwardfold (at Eagle Rock, Los Angeles) https://www.instagram.com/p/BpcMr-2BeoR/?utm_source=ig_tumblr_share&igshid=3bgbufirsruj

[practiceyoga-la]

View this post on Instagram

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

[practiceyoga-la]

⁣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

[practiceyoga-la]

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

[practiceyoga-la]

DETAIL + DEPTH | A series featuring key preparations, modifications, and variations dedicated to a single pose or physical theme. This week dive deep into Firefly Pose | Tittibhasana.⁣⁣ ⁣⁣⁣⁣⁣ © 2018 Ellen Huang Saltarelli⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ #detailanddepth #alignmentyoga#yogaalignment #Yoga #yogaprops #propyourpose #yogapractice#yogaeverydamnday#practiceandalliscoming #iyengaryoga #fireflypose #tittibhasana #armbalance #yogaforeverybody⁣⁣⁣⁣⁣⁣ (at Eagle Rock, Los Angeles) https://www.instagram.com/p/BnWUDylAeJ3/?utm_source=ig_tumblr_share&igshid=1ea6mqr9aaoth

[practiceyoga-la]

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

[practiceyoga-la]

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

[practiceyoga-la]

View this post on Instagram

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