Esak Garcia visited Guelph

Thank you everybody who attended! We are very lucky to have him in our studio!

Blowing in Fixed Firm Pose (Kapalbhati in Vajrasana)

This last breathing exercise strengthens all the abdominal organs and increases the circulation. It makes the abdominal wall strong and trims the waistline. It also allows the body to release toxins through the respiratory system.

A little tip: Only stomach muscles are supposed to move - no shoulders, arms, or lower back jumping in sympathy with the abdomen. Pretend you are blowing off a candle over and over again!

Strengthens

• Abdomen

Stimulates

• Digestive System
• Respiratory System

Benefits

• Detoxifies and cleanses body by removing stale air and toxins from lungs
• Brings mental clarity
• Normalizes digestion and bowel movements
• Energizes body
• Calms the nervous system
• Improves oxygenation to the body
• Improves cardiovascular and respiratory systems
• Good for high blood pressure

( info from Bikam Yoga Book)

Spine-Twisting Pose (Ardha-Matsyendrasana)

The only exercise that twists the spine from top to bottom at the same time. As a result, it increases circulation and nutrition to spinal nerves, veins, and tissues. It also improves spinal elasticity and flexibility. It helps cure lumbago, rheumatism of the spine, improves digestion, removes flatulence from the intestines and firms the abdomen, thighs, and buttocks.

First, make sure the heel of the foot is touching the knee, not higher up on the thigh. Second, when you bring your arm over and across, place the hand so it, the knee and the heel are all touching at the same spot. Third, point the toes of the leg bent on the floor, heel touching the outside of the hip.

Strengthens

• Buttocks
• Thighs
• Abdomen

Stretches

• Joints and vertebra of the spine
• Spinal nerves
• Hips

Stimulates

• Digestive System
• Kidneys
• Liver
• Gall Bladder
• Spleen

Benefits

• Compresses and stretches spine from the bottom to the top
• Improves digestion
• Improves elasticity, flexibility, circulation and nutrition to spinal nerves, vessels and tissues
• Increases synovial fluid of the joints
• Removes adhesions in the joints caused by rheumatism
• Tones the roots of the spinal nerves and sympathetic nervous system
• Detoxifies the spine
• Opens bronchial muscles and rib cage
• Helps prevent slipped disc
• Relieves lower back pain
• Helps sciatica and arthritis of the knee

Head to Knee Pose and Stretching Pose ( Janushirasana and Paschimotthanasana

This combination of poses creates wonderful stretch in the sciatic nerves, which helps prevent and treat that common and painful condition, sciatica. It also improves the flexibility of the last five vertebrae of the spine, as well as the ankle, knee, hip, shoulder, elbow and wrist joints. When you stretch out over one extended leg in the first two parts of this Sequence, you will once again find that one side is more flexible than the other. This just proves that you are human!

As a beginner, you may not be able to lock your knees. No problem. Pull on the toes, and try to straighten your legs on the floor, chest up, back flat. If you feel a pull in the backs of your knees and legs, that' s good. That means you are stretching the sciatic nerves, thigh biceps and calf muscles.

Stretches

• Hamstrings
• Trapezius
• Last 5 vertebra of the spine
• Sciatic nerve
• Hip joints

Strengthens

• Biceps
• Deltoids
• Abdomen
• Thighs

Stimulates

• Liver
• Spleen
• Pancreas
• Thymus Gland
• Thyroid
• Parathyroid
• Digestive System
• Immune System

Benefits

• Head to knee pose helps balance blood sugar levels and the metabolism
• Improves flexibility of sciatic nerve and ankle, knee and hip joints
• Enhances kidney function
• Increases circulation to liver, spleen and pancreas
• Stimulates thymus gland, digestion and immune system
• Stimulates and tones the digestive organs, increases peristalsis, relieves constipation and other digestive problems
• Regulates function of the pancreas, assisting those with diabetes or hypoglycaemia
• Mobilizes joints and increases elasticity in the lumbar spine
• Relieves compression of the spine and sciatica
• Improves concentration and mental endurance
• Reverses flow of kundalni energy, distributing it through the spine, improving creativity

Rabbit Pose - Sasangasana

The progression between Camel Pose and Rabbit Pose is one of the most stimulating and beneficial parts of the Bikram Yoga series. Both poses open the spine deeply, helping to stretch and stimulate the inter-vertebral disks. This helps to not only ensure proper spinal alignment but helps to maintain the spongy nature of the disks which helps them absorb shock from daily movement to prevent back pain. Highly therapeutic for the nervous, skeletal, digestive and glandular systems this is pose that is difficult to master but well worth the effort.

Stretches

•     Muscles of the back

•     Shoulders

•     Scapula

•     Medulla Oblongata

Stimulates

•     Thyroid

•     Parathyroid

Benefits

•     Provides maximum longitudinal extension of the spine

•     Stretches the spine to increase proper nutrition to the nervous system

•     Improves the mobility and elasticity of the spine and back muscles

•     Helps balance and regulate metabolism

•     Balances hormones

•     Improves digestion

•     Helps relieve glandular problems

•     Helps improve conditions of the sinus, common cold and chronic tonsillitis

•     Helps insomnia

•     Helps with depression

Posture Tips (from http://ohmybikram.wordpress.com)

Rabbit pose is one of the most challenging postures to master in the Bikram Yoga series. This is a posture where it is especially important to pay attention to the dialogue.

Always start with the right grip in the pose. The thumbs should be included with the rest of the fingers, thumbs on the outside, fingers on the inside.

Once you are in the posture, do not move to correct it. Fix the posture in the set up, not when you are in it. – Bikram

The biggest misconception beginners have about rabbit is that there should be no weight or pressure on the head. In fact, about 15% of the body weight should be in the head.

The dialogue will always encourage to lift the hips up, which is important to the pose. But it is important to never sacrifice the grip to get the hips higher. Remember,it is the grip and pull that create the force to stretch the spine.

If there is too much pressure on head, grab lower on the foot – Craig Villani

The harder you pull on the feet the better of a compression you will create benefiting the organs.

Try to eliminate any gap under the ankles and work to have the heels together through the pose.

While pulling on the heels, lift the shoulders away from the ears.

Camel Pose (Ustrasana)

Start up on your knees, with six inches between both the knees and feet. Support the spine by placing the hands on the back of the hips, with the fingers pointing down.

Keep the elbows drawing in towards one another and let the shoulders roll back. This way we start with an open chest, reversing the slouching tendency that many of us habitually have.

Inhale and lift the chest, exhale drop the head back. Inhale again and lift the chest, exhale and arch the torso back more, using the hands to support the spine.

It’s important to keep the chest lifted throughout the pose to minimize the compression in the lower back.

Are your hips forward and lined up above the knees? Then bring the right hand down to grab the right heel, followed by the left hand and left heel, with the thumbs on the outside and fingers inside.

If your hips collapse back and you sink into the spine as you grab the heels, be patient, keep the hands on the hips and keep lifting the chest.

Keep arching the spine back and work the hips forward whilst lengthening the tailbone down towards the floor. Be sure that the body weight hasn’t sunk back into the heels and hands by constantly lifting the chest.

The breath is our best friend, especially here in Ustrasana, where emphasizing the exhalation can help. If you’re feeling the intensity of the pose and freaking out, breath. To go deeper in the pose, breath.

Hold for 20 seconds with deep breaths and allow the heart to open and lift.

Reverse out of the pose by bringing the right hand to right hip, then the left hand to left hip. Press the knees down and use abdominal strength to lift and straighten the spine up.

Strengthens

• Trapezius Muscles
• Latissimus Dorsi
• Erector Spinae

Stretches

• Rib cage
• Diaphragm
• Throat

Stimulates

• Respiratory System
• Cardiovascular System
• Nervous System
• Endocrine Glands

Benefits

• Tones and stretches muscles and nerves attached to the spine
• Compresses spine, relieving back problems
• Good for diabetes
• Helps with spondylitis of cervical, thoracic and lumbar spine
• Helps with bronchial problems
• Improves flexion of neck and spine
• Flushes fresh blood through kidneys
• Helps eliminate toxins
• Good for vocal disorders
• Helps with genito-urinary disorders of the kidneys, urinary bladder, ovaries, testes and prostate
• Helps gastro-intestinal disorders: constipation, colitis, dyspepsia, liver and gall bladder problems

Half-Tortoise Pose (Ardha-Kurmasana)

Start in a kneeling position, sitting on the heels with the feet and knees together. This kneeing position alone can be difficult, be patient and the ankles and knees will start to cooperate.

Raise the arms up overhead and bring the palms together, thumbs crossed. Keep the spine straight and the arms straight throughout the pose.

Inhale stretch up, and exhale slowly bend forward in a straight line from the tailbone to the fingertips. Stretch forward all the way until the forehead touches the floor and the sides of the hands reach the floor

Engage the arms and straighten the elbow so much that the wrists, elbows and triceps lift off the floor, and keep sliding the fingertips forward.

To create a deep spine stretch, simultaneously reach the buttocks back to the heels. Keep using the abdominal muscles and eventually the buttocks will touch the heels throughout the pose.

With the arms stretching forward and the hips reaching back into the heels, bring the chin forward and away from the chest. Relax the shoulders and breath, and enjoy the deep stretch along the back.

Hold for 20 seconds.

Come out of the pose the same way you worked into the pose – slowly, with the hips reaching back to the heels and the spine and arms straight.

To prevent the spine from rounding and buckling as you move in and out of the pose, remember to use the abdominal muscles.

Stretches

•     Shoulders

•     Deltoids

•     Scapula

•     Trapezius

•     Latissimus Dorsi

•     Hips

Strengthens

•     Abdomen

•     Quadriceps

Stimulates

•     Pituitary Gland

•     Pineal Gland

•     Hypo-thalmus

•     Lungs

Benefits

•     A rejuvenation pose providing maximum relaxation

•     Relieves digestion problems and constipation

•     Stretches lower part of the lungs, increases lung capacity

•     Excellent for respiratory conditions

•     Increases circulation to the brain

•     Improves mobility of shoulder girdle

•     Relieves stress and migraines

•     Helps with insomnia

•     Helps with jet-lag

•     Helps to increase circulation to facial muscles, helping to prevent and erase the signs of aging

Fixed Firm Pose (Supta-Vajrasana)

For some this pose is a breeze, for others it’s torture. Just a reminder that we all have different bodies, different injuries and different capabilities. While some people easily slide into this pose, others feel it in the knees, ankles or lower back.

Set up by sitting in between the heels, feet facing upwards and knees together. If there is sharp pain in the knees, separate them a little, but keep the feet hugging the sides of the hips.

This pose will heal and improve weak or injured knees, but the knees must stay grounded throughout the entire pose.

Progress into the posture by placing the hands on the soles of the feet with the fingers facing forward. Lower back one elbow at a time, then look back and let the top of your head drop back. Slowly lower your shoulders onto the floor as you slide your elbows out, resting the upper back on the floor.

Raise the arms overhead, latch onto opposite elbows and press the arms and shoulders down, bringing them flat on the floor. With the chin tucked into the chest, press back with the arms and lift the ribs up to feel the chest stretch. Simultaneously ground the knees and feel the stretch along the stomach, hip flexors, front thighs and knees.

Relax deeper into the pose by breathing, bringing the knees closer together on the floor and pressing the buttocks into the floor.

Remember, the knees must not lift off the floor in this pose. Initially, this may mean not lowering back all the way and widening the knees. Listen to your knees and if needed, use your hands to support your body weight.

Breath here and hold for 20 seconds.

Come out of the pose slowly, the same way you went into the posture, using one elbow at a time.

Posture Tips

Fixed firm pose is particularly challenging for athletes and those suffering from knee injuries. It is important to recognize that this is an anatomically correct asana, and helps to rebuild a natural flexibility of the joint.

ALWAYS maintain correct alignment, heels touching with the hips, just as the dialogue says. This will ensure the ligaments of the knees and ankles are stretched evenly building balanced flexibility.

DO NOT compensate in the posture by changing the position of your feet. Your ankles should be straight, toes pointing to the back wall.

DO correct the depth of the posture if you feel pain, less is more.

Posture Tips from the Pros

ALWAYS keep your knees on the floor. – Bikram

“Do not mess with the knees, you can mess with the Gods but you cannot mess with the knees” – Bikram Choudhury

Even if you are experiencing pain in the pose, start with your knees together and your heels touching your hips to ensure proper alignment. Once you have the alignment, then separate the knees as much as you need. – Emmy

Stretches

• Quadriceps
• Spleen
• Lower Back
• Lymph glands in arm pits
• Ankles
• Knees
• Diaphragm

Stimulates

• Lymphatic System
• Adrenal glands
• Kidneys
• Liver
• Pancreas
• Digestive System

Benefits

• Improves circulation to kidneys, liver, pancreas and bowels
• Rebuilds the flexibility of the knees and ankles
• Helps to boost the immune system through stimulation of the spleen
• Helps to stimulate the lymphatic system, particularly the lymph glands of the arm-pit
• Helps with digestion problems including indigestion, gas, constipation
• Good for asthma and respiratory conditions
• Helps to flush knees and ankles of calcium deposits, scar tissue and arthritic starts
• Helps to minimize menstrual pain
• Helps with sciatica, gout and varicose veins
• Helps to activate kundalini energy
• Maintains sexual longevity with age

Bow Pose (Dhanurasana)

The last of the of spine strengthening series postures works on the entire spine. Lying on the belly, bend the knees, reach back and grab the outside of each foot, two inches below the toes.

Keep the knees and feet as close together as possible and make sure that the wrists have not twisted downwards. If the set up of Bow Pose alone is uncomfortable for you, remember, be patient!

Inhale deeply to simultaneously kick back into the hands, lifting the thighs and upper body off the floor. For more strength, push the hips and pelvis into the floor before lifting the legs up and back.

Release the shoulders back as the torso keeps lifting and roll the body weight forward to balance on the center of the abdomen.

Use inner thigh strength to make sure the knees don’t splay out too wide – keep the knees and feet six inches apart. If needed, refrain from kicking the legs up too high.

Hold for 20 seconds, 80-20 breathing. Slowly lower the torso and legs to the floor, Savasana.

Tips

Always grab right below the toes, no grip on the ankle or shin.

Remember, this posture is about kicking

Often students will kick first and look up second. Try to synchronize bringing your head back and the kick at the same time.

Always look up in the pose, this helps to complete the benefit for the cervical spine (neck) and helps to tone the muscles surrounding the eyes while stretching the ocular nerve.

Tips from the Pros

If one foot is higher than the other, instead of thinking to kick harder with that foot, think kick toward the corner of the ceiling. – Bikram

Manifest tension in the grip, but not the arm – Craig.

80/20 breathing is essential because it directly effects the compression of the spine. - Craig

Grab the feet not the ankle. - Craig

Strengthens

•     Erector Spinae muscle

•     Deep spinal muscles

•     Deltoids

•     Rhomboids

•     Trapezius Muscles

•     Latissmus Dorsi

Stretches

•     Entire front side of the body

•     Shoulder joints

•     Spinal column

Stimulates

•     Digestive system

•     Kidneys

•     Liver

•     Thymus

•     Lymph glands in neck and endocrine glands.

Benefits

•     Increases circulation to the heart and lungs

•     Improves breathing by extending and opening the diaphragm and chest

•     Increases circulation to the spine, helping to revitalize the spinal nerves

•     Tones the abdomen, improves digestion and relieves constipation

•     Helps to regulate the ovaries and prostate gland

•     Helps to relieve rheumatism, arthritis, lumbago and cervical spondylosis

•     Relieves menstrual problems

•     Stimulation of the thymus gland helps to regulate the cycle of eating, making bow good for eating disorders

•     Helps to correct bad posture

•     Alleviates fatigue

•     Good for anorexia and bulimia

•     Improves the function of the kidneys, liver and spleen

•     Good for bronchitis

•     Strengthens concentration and determination

•     Develops freedom of expression

•     Relieves stress associated with taking too much responsibility for others

Full-Locust Pose (Poorna-Salabhasana)

Full locust is one of the most difficult postures to improve in the Bikram Yoga series. The posture triggers and strengthens the mid-spine helping to prevent lower back pain. It is also effective at strengthening and toning the hips and buttocks.

Time to target the mid-spine. From a belly down position on the towel, turn the chin in and stretch the arms out to the side in line with the shoulders, palms down.

Keep the legs, knees and feet together and make sure they stay active throughout the pose, with the calves, thighs and buttocks tight.

Exhale completely, then inhale and take off!

Lift the arms, legs, chest, head, torso, everything up off the floor. Keep the gaze lifted to direct the whole body to lift. Draw the arms back with the fingers in line with the top off the shoulders and the palms facing the floor.

To arch the body more, use the back muscles, keep the legs and arms straight and engaged and use your core strength.

Keep flying, keep breathing, and one day you may find yourself balanced on the abdomen!

Hold for 10 seconds, 80-20 breathing.

Posture Tips

Always look up in this pose. While it is tempting to look in the front mirror to check your progress, looking up will help to finalize the arc of the pose while delivering benefits to your cervical spine.

“You are an air-plane, not a car. So look up, not forward.” Carmen Diaz Pollak, Teacher

Keep your arms and legs active, the tighter they are the lighter they will feel.

Bring your focus to activating the muscles of your back and truly feeling the strengthening sensation of the posture. This will help you to activate the muscles more and often will help you achieve more height.

Tips from the Pros:

Think of stretching your elbows back, then up in the pose. – Criag Villani

Do not bend your knees in the posture because you are breaking the static arc of the posture – Craig Villani

The body should be higher than the feet – Rajishree Choudhury

Strengthens

• Lower and Upper Back
• Muscles of the upper arm (deltoids, triceps)
• Abdominal Muscles
• Buttocks
• Quadriceps
• Hamstrings
• Sartorius Muscles
• Calf Muscles

Stimulates

• Digestive System
• Liver
• Spleen

Benefits

• Helps with poor posture, relieves and prevents lower-back pain
• Helps relieve lumbago, arthritis, rheumatism, cervical spondylosis
• Helps to massage abdominal organs, aiding with digestive problems (flatulence, constipation, indigestion.)
• Helps regulate and prevent menstrual problems
• Helps with loss of appetite and fatigue
• Releases and breaks through fear, concern and overwhelming responsibility

Locust pose - Salabhasana

Initially you might be silently weeping in Locust Pose but relax, after a few weeks of practice, the wrists, elbows and shoulders start to cooperate. Then you’ll see how this pose targets the upper back.

Lying on the belly with the chin forward on the towel, lift the hips, turn the arms in and pin them underneath the body. Keep the palms flat on the floor so close that eventually the baby fingers touch. Help maneuver the arms underneath the body by lifting one hip at a time and rolling to the side.

Without lifting the hips, raise the right leg straight up to 45-degrees, and keep the left leg relaxed on the floor. Just keep the muscles in the right leg tight, point the toes and lock the knee.

Keep both hipbones touching the forearms, making sure the right hip is not twisting out. Keep s-t-r-e-t-c-h-I-n-g the right leg back and hold for 10 seconds.

Repeat left leg.

Time for both legs!

To protect the neck, the head must tilt down, chin in, and mouth on the towel. The arms stay underneath the body and the legs are super straight with pointed toes and locked knees. From here, lift both legs up off the floor, keep breathing, and hold for 10 seconds.

Strive to get both legs and the hips lifted off the floor all the way to the belly button. Use every ounce of strength in the legs and abdomen, and be patient.

Lower both legs without collapsing, turn to one side, Savasana.

Strengthens

• Erector Spinae
• Trapezius Muscles
• Latissimus Dorsi
• Abdomen
• Deltoids
• Triceps
• Pelvic Floor
• Hips
• Buttocks

Stretches

• Elbow Joint
• Upper Back

Stimulates

• Digestive System
• Reproductive System
• Liver
• Spleen

Benefits

• Effective in helping conditions of slipped disc and sciatica
• Firms buttocks and hips
• Increases spinal strength, flexibility and circulation
• Improves flexibility and tone of spinal muscles
• Helps relieve and prevent backache
• Helps cure or relieve lumbago, rheumatism and arthritis
• Relieves menstrual problems
• Helps cure loss of appetite
• Helps with tennis elbow, carpal tunnel syndrome and arthritis in the wrists and hands
• Improves sluggish digestion
• Increases abdominal pressure and regulates intestinal function
• Helps correct bad posture
• Relieves cervical spondylosis and back pain
• Encourages concentration and perseverance

Cobra pose - Bhujangasana

It’s a short posture, right at the start of the spine-strengthening series, but it’s a blockbuster: aimed at the often-troublesome lower back. Strengthening those muscles helps not only with back pain, but reinvigorating the nervous system and the organs of the lower body.

Cobra pose triggers the lower back, helping with various spinal conditions. Cobra creates an intense massage of the abdomen which helps digestive function and prevents and helps to cure digestive ailments. The pelvic floor is activated in this posture helping with menstrual problems, fertility and the function of reproductive organs.

Strengthens

• Latissimus Dorsi
• Erector Spinae
• Trapezius
• Gluteal muscles
• Abdomen
• Thighs
• Deltoids
• Biceps

Stretches

• Hip joints
• Shoulders
• Heart and lungs

Stimulates

• Spinous process
• Kidneys and renal system
• Digestive organs
• Reproductive organs

Benefits

• Relieves back pain
• Increases spinal strength and flexibility
• Improves the function of the large and small intestines, liver, kidney and spleen
• Improves pigeon chest by opening the rib cage
• Permits maximum expansion of the lungs increasing oxygen intake, therapeutic for asthma
• Improves digestion and elimination
• Improves function of reproductive organs
• Helps relieve lumbago, rheumatism and arthritis of the spine
• Reduces symptoms of gout, herniated disc, sciatica, tennis elbow
• Helps relieve menstrual problems
• Strengthens the immune system and revitalizes the thyroid
• Soothes sciatica
• Looking up tones the optic nerve, improving vision
• Helps to regulate blood pressure through compression of the kidneys and renal system

Sit up

The sit-up serves to invigorate the body in between poses. A quick stretch to the hamstrings, it helps to prepare and open the lower back and legs for the final stretching pose at the end of class. More importantly the double-exhale helps to release toxins from the lungs helping to energize the body in between the poses.

Strengthens

• Abdomen

Stretches

• Hamstrings
• Calf muscles
• Achilles tendons

Stimulates

• Diaphragm

Benefits

• Double breath exhale helps to eliminate toxins from the lungs. 
• Strengthens and tones the abdomen
• Open mouth exhalation stimulates diaphragm and eliminates toxins from the lungs
• Re-aligns spine in preparation for a new posture
• Increases strength of lower spine
• Strong exhale also increases energy levels

Pavanamuktasana - Wind-Removing Pose

Wind-removing pose is like Bikram’s “Pepto Bismol.” This pose stimulates the ascending, descending and transverse colon as well as the stomach and small intestines. The order in which the pose is preformed helps to stimulate the bowels, cures constipation and improves nutrient absorption. The posture is called “wind-removing” for a reason, as it helps to relieve flatulence. Finally it helps to balance out hydrochloric acid levels in the stomach helping with indigestion and heartburn

Strengthens

• Abdominal wall

• Thighs

• Hips

Stretches

• Hip joints

Stimulates

• Massages ascending, descending and transverse colon.

Benefits

• Regulates and normalizes hydrochloric acid levels in stomach

• Improves and may cure conditions of constipation, flatulence and hyperacidity

• Relieves lower back pain

• Increases peristalsis in the gut

Savasana - Dead body pose

After the body has been stimulated by preforming the standing series, a two minute savasana is preformed to heal the body. Savasana is one of the most important parts of a hatha-yoga practice and it is often said that this is where the “magic” happens in the Bikram Yoga series. That magic is the healing that is created by the stillness of the pose. When the body is still the circulatory system is unobstructed and delivers oxygen, nutrients and white blood-cells to where it is needed. These materials are the building blocks of healing, which creates the therapeutic benefit of this pose.

BENEFITS:

• Returns cardiovascular circulation to normal

• Slows heart rate, reduces blood pressure

• Teaches complete relaxation

• Stills and calms the mind

• Allows the body to absorb the benefits of the standing series

• Build the ability to access relaxation when necessary – in stressful situations, before bed, etc.

Tadasana - Tree pose and Toe stand

Tree pose and toe stand are often called the postures for your posture. Both are huge hip and knee opening postures but mainly focus on creating the strength and alignment to maintain good posture and balance.

Strengthens

• Abdomen
• Gluteal muscles

Stretches

• Knee and hip joints
• Lower back and spine
• Groins and inner thighs

Benefits

• Helps with rheumatism
• Builds balance
• Corrects bad posture
• Relieves lower back pain
• Good for circulatory problems, arthritis and rheumatism
• Relieves flat feet
• Helps with sciatica

Dandayamana-Bibhaktapada-Janushirasana - Standing Separate Leg Head to Knee Pose

Breathe; keep the forehead on the knee, and the internal benefits from this posture will be significant. The physical benefits are not to be underestimated, but this pose in particular flushes out and stimulates the internal body by compressing both the throat and the abdomen.

With the feet together, raise the arms up overhead, form a steeple grip with the hands and step the right leg three feet to the right.

This time the right foot turns out 90 degrees and the torso, hips, arms and head follow. Turn the left foot in approximately 45 degrees to keep both hips squared forward.

Tuck the chin into the chest, keep the arms and legs straight, and round down from the hips until the forehead touches the right knee. If the hammies or spine are tight, bend the right leg until the forehead touches the knee. The left leg and arms stay straight and the hands can separate on the floor to balance.

Use your abdominal muscles and keep the belly lifting to round the spine and work on straightening the right leg. Can you keep the forehead on the right knee, straighten both legs and bring the hand together into prayer position? Then start to work on aligning the hips by twisting the hips to the right to square the hips to the floor.

Keep the eyes open, keep breathing and remember the chin stays tightly tucked into the chest.

Come out of the pose by keeping the arms straight by the ears and round up slowly, abdominal muscles engaged.

Turn to once to face forward, turn again to face the left leg, and repeat left side.

Strengthens

•     Abdomen

•     Thighs

•     Calves

Stretches

•     Shoulders

Stimulates

•     Thyroid / Parathyroid

•     Pancreas

•     Kidneys

•     Entire endocrine system.

•     Stimulates digestive system.

Benefits

•     Boosts the metabolism and immune system

•     Balances blood sugar levels

•     Good for diabetic conditions

•     Reduces abdominal obesity

•     Good for depression and memory loss

•     Is good for rheumatism and lower back pain

Trikonasana -- Triangle Pose

“Triangle pose this is the master posture of the series, perfect marriage between the heart and lungs,” says Bikram in many of his classes.

For many practitioners, triangle remains one of the most challenging poses in the Bikram series. The pose involves strength and flexibility and challenges a practitioners concentration with detailed movements that can make or break proper form in the pose.

What is happening in the pose…

Triangle is an intense hip opener that deeply strengthens the muscles of the legs. This greatly improves the stability of the body through strengthening and aligning the legs and hips. Because of this, the organs in the hip area (colon, kidneys, reproductive organs) benefit as do the associated chackras.

The twist through the upper body in combination with the deep opening of the arms helps to create length in the torso which helps provide adequate room for the organs in the chest to function properly. The combination of the twist and opening of the hips also helps to relieve back pain.

Finally, the deep challenge involved helps to build self-awareness, opening of the heart chackra helps to build authenticity and helps to connect you with the things you love.

Strengthens…

Quadriceps

Gluteus Maximus

Abdominal muscles

Muscles in the neck

Works all of the major muscle groups at the same time

Stretches…

Hip flexors

Spine and neck (through spinal twist)

Shoulder joints

Stimulates…

The respiratory system

The cardiovascular system

Reproductive organs

Nervous system

Kidneys

Thyroid

Adrenal Glands

“When you improve your triangle, you improve your life 360 degrees: sexually, mentally, physically, financially, emotionally.” — Bikram

Physical Benefits…

An excellent cardiovascular workout, with very little movement.

Increases stability.

Tones arms, abdomen and thighs.

Builds better overall body alignment through strengthening of the legs.

Intensely stretches each side of the body.

Lengthens the spine, opens the torso and broadens the shoulders which allows proper function of other physiological systems (cardiovascular, digestive etc.)

Reduces saddle bags.

Good for frozen shoulder.

Helps regulate hormone levels.

Helps to build awareness of hunger, helping with eating disorders.

Helps with: constipation, colitis, low blood pressure, appendicitis, spondylitis, menstrual disorders.

Helps to balance adrenal glands and the production of the stress hormone, cotisol.

Energetic Benefits…

Opens Heart chackra.

Strengthens base chackra.

Emotional Benefits…

Helps to ground the practitioner through turning attention and strengthening the legs.

Builds overall body awareness and  self-appreciation.

Builds self-awareness helping to liberate the practitioner from emotional patterns.

Builds concentration.

Relieves stress and anxiety.

“Triangle is the key posture to bring faith back to the spirit,” — Bikram

Posture Tips

Take a BIG step…

Beginners often take too small of a step in Triangle. It would seem that a smaller step would make this pose easier, but truly the 4-5 foot step ensures that the final pose is properly aligned. When proper alignment is reached, a natural dynamic tension will help to suspend the posture.

Allow the hips to open…

In the pose the hips do not face directly forward to the mirror, instead they are slightly angled. The hip of the straight leg should push slightly toward the mirror so that the hips can sink deeper into the pose.

To prevent slipping…

Bikram says you should be able to do this pose on a block of ice, however most of us slip in the beginning. It is important to engage the inner thigh muscles to maintain the pose. Also, try focusing on pushing the outer edge, from the pinky-toe to heel, of your foot into the floor.

About the elbow and touching the toes…

“If I touch my toes, my elbow is not against the knee,” I said to Craig Villani during teacher training. “Point at your elbow,” he replied. I pointed directly at the point part of the joint. Craig pointed out that the elbow is not just the point of the joint but rather the entire area surrounding the point as well. The moral is, that your fingers must touch, don’t worry about perfect elbow alignment.

“Even if the hips are not flexible, you must touch the toes with the hand,” -Bikram.

Head and neck alignment…

The instructions in the dialogue in this pose say to look up to the ceiling, but the movement is more of a turn to the side instead of a look back. Always remember the objective of turning the head is to touch the chin with the shoulder.

Dandayamana-Bibhaktapada-Paschimotthanasana - Separate Leg Stretching pose

Dandayamana-Bibhaktapada-Paschimotthanasana -  Separate Leg Stretching pose

This posture is like kryptonite for sciatica! That's because it stretches and strengthens those poor crushed and shriveled sciatic nerves, as well as all the tendons in the legs. It also messages the internal abdominal organs and the small and large intestines, and gives you added flexibility in the pelvis, ankles, hip joints and especially in the last five vertebrae of the spine.

This is the closest we come to inverting in the Bikram sequence, bringing our head below our heart as we move upside down in this stretch.

Start with the feet together. From here take a big step out to the right, approximately four feet. It’s important to set up with a wide stance here to make the pose easier on the hamstrings and lower back. Point both feet forward and stop the feet from sliding out by turning the toes in slightly and engaging the quads and inner thighs.

Keeping the legs straight and arms out to the side, we bend forward from here. Keep lengthening the spine forward, feel the weight in the toes and draw the shoulders away from the ears to encourage a long, straight spine. Grab the heels from behind stepping on all ten fingers. An easier variation if the hammies are not cooperating and the lower back is tight is grabbing the feet from the outside – still with all ten fingers.

By pulling on the heels and keeping the legs and spine straight, work on stretching the forehead to the floor. Keep looking on the floor in between the feet to keep the spine straight, keep the thighs super engaged to stretch the hamstrings safely, and work the core to support the lower spine.

If the forehead touches the floor easily, bring the feel closer together and keep drawing the torso closer towards the legs. If the floor is miles away, try widening the stance a little. Slowly come up with a straight spine – and keep it slow to avoid dizzy spells.

Strengthens

Biceps

Trapezius

Latissimus Dorsi

Deltoids

Stretches

Hamstrings

Entire spine

Stimulates

Adrenal glands

Digestive organs

Benefits

Helps to increase flexibility of the spine

Helps to relieve depression and memory loss

Balances the nervous system

Good for digestion, hyperacidity, constipation

Helps reduce abdominal obesity

Helps with diabetes

Releases tension in the lower back

Exercises adrenal

Exercises the reproductive system

Standing Stretching from Sara Curry on Vimeo.

Great Yoga Videos

There has been many amazing yoga videos going around in Facebook and other social media sites. But I decided to gather some of them in here so people without social media sites can enjoy them as-well!

A morning yoga before going to work! Absolutely amazing!



Dancing with yoga elements! Wow!


Break ton Neck from Alex Yde on Vimeo.


30 day challenge - A studio in Australia interviewed their students during 30 day challenge


Bikram Yoga: 30 Day Challenge 2011 from Think Loco! on Vimeo.