#propyoga

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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 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 | 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 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 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 | 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 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 | 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