Yoga in Los Angeles
 YOGA POSTURES


Information about yoga poses contained here is not given to replace a doctors medical advice. Consult your physician before beginning this or any exercise routine.

Basically if you experience sharp pains when you are doing this or any pose ease up a little. The "no pain no gain" mentality does not apply to Yoga.

When we stretch it is important to understand that our main focus of stretch is not on ligament or tendon. The stretch focus is on muscle and fascia. Fascia is the connective tissue that surrounds muscles and allows them to move freely over each other. Muscle and fascia can stretch up to 150 percent of it's volume. Tendon only stretches about 4 percent of it's volume.

Tendon attaches muscle to bone, and the degree of stretch should be litmited there as well.

Ligament is a bone to bone attachment and should not be stretched extensively. Like the wooden bar in a ballet class, that dancers stretch over. Would one try to make that stabilizer bar extremely flexible? Of course not it would not be able to support the weight of a dancer stretching on it. The bar should be a little fexible but not too much.

There is strength in yielding as the Taoists would say. We know this all too well here in California, the earthquake capital of the world.

One of the key ways to know if you are stretching the wrong area is that your body will give a trigger pain. Typically a sharp electrical feeling.

 

Chandrasana

Moon Pose - This is what we call one of the "anti-gravity" postures. Studies show that gravity is the single most powerful physical stress on the body. In this case, instead of hanging upside down, we're using the back and shoulder muscles to elongate and decompress, and counter the effects of gravity on your spine. This is a great pose to do anytime you have been seated in your car or at a desk for extended periods of time 30 minutes or more. This is a very basic but very beneficial pose. I recommend that you do not lean too far back, no more than a 45 degree angle to the vertical standing position. When you reach up to the sky also make sure that your heals are firmly grounded. your feet should also be slightly webbed at the toes.

Utkatasana

Fierce pose - This pose focuses on the glutes, calves and upper back. Step up to the front of your mat, with your feet together, bit toes touching. Squat low and reach high. Don't bend your knees more than 90 degrees in relation to the shin bones. Keep in mind that your shins are jutting forward. Flex your arms back, engaging your upper back muscles. This posture creates heat and presence of mind, because of the heightened awareness of your legs.

Shalabasana

A variation of Locust - Rest your stomach on the ground, and raise your arms and legs off the ground. Be sure to keep your feet together, and your hands shoulder width apart. And remember - breathe! The purpose of this posture is to develop core strength. This posture will strengthen your backs, your glutes, and the aductors in your legs.
Summamdandasana

 Balancing Stick - From Warrior I, with your right leg forward, step forward into a balancing position using your arms for leverage. Though your body is balancing on your right leg, push back through your left heel, keeping the foot flexed, so as to strengthen and condition the upper back of your left leg and glute. Keep your stomach muscles flexed to protect your lower back. Pick a focal point on the ground, about 2.5 to 3 feet in front of your right foot. This will help you maintain the posture, and experience the balance itself. Is balance fixed and stable, or is it rather the union of constant flux between right and left; between opposites? Don't do this pose if you're not warmed up!

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