Archive for the ‘Asanas for Ailments’ Category

Tension Tamers – Shoulder Solutions

June 6, 2012

As with all yoga, you should not feel pain.  If you are experiencing pain, back off from the asana.  Only go deep enough that you feel the stretch.

Shoulder Circles

  • Begin with your arms at your sides or your elbows bent
  • Bring your shoulders forward then, up, back and down
  • Moving in a counter clockwise direction
  • Breath
  • Repeat 3-5 times
  • Switch circles to a Clockwise rotation
  • Repeat 3-5 times

Shoulder Shrugs

  • Begin with your arms at your sides
  • Inhale, tense your muscles – curl your fingers into tight fists, bend your elbows and squeeze your shoulders up to your ears
  • Exhale, relax and release your shoulders, hands and body
  • Repeat 3-5 times

Shoulder Blade Pull Backs:

  • Begin In Mountain Pose, arms at your sides
  • Inhale, bring your shoulders to your ears
  • Squeeze shoulder blades together (while holding your breath)
  • Exhale, relax and release shoulders
  • Repeat 3-5 times

Bird Wings

  • Come to a low kneel
  • Arms at your sides, fingers touching the floor
  • Inhale, bend your elbows (arms at a 90 degree angle to the floor)
  • Exhale, squeeze your shoulder blades together
  • Inhale
  • Exhale and release
  • Repeat 3-5 times

Arm Swings

  • Begin in Tadasana, arms at your sides
  • Swing your right arm in an arc in front of you, into the air
  • Bend your elbow and pat your self gently on your back
  • Return your arm to your side
  • Repeat 10-12 times
  • Repeat with your left arm

Cow Face Arms

  • Inhale, raise your right arm into the air (forearm next to your ear)
  • Exhale, Bend you elbow and bring your hand to your back
  • Bring your Left arm behind your back
  • Bend your elbow (left hand up)
  • Clasp fingers-Bind (if you are unable to bind, use a strap:  hold the strap in your right hand. The strap dangles down your back.  Grasp the strap with your left hand)
  • Straighten your spin, right elbow pointing up
  • Hold for several breaths
  • Switch sides

Eagle Arms

  • Bring your arms to shoulder height
  • Wrap your right arm under your left arm, elbows bent
  • Try to bring the palms of your hands together
  • Inhale, lift your arms
  • Exhale and lower
  • Repeat several times
  • Repeat on opposite side with Left arm Under Right arm.

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Pain as a badge of honor … Life lesson learned today

October 7, 2011

Since January, I’ve had a lot of back pain.  I slipped a disc and I am still not totally feeling better.  This pain has become a part of my daily life and has really hindered my lifestyle.

My Mother and Grandmother both have back pain.  Interestingly, both were recently told by two different doctors that they each have one leg that is longer (or shorter) than the other.  The damage can’t be reversed, but by simply adding a lift to one shoe, the pain will be lessened and the damage won’t increase.  My mother, excited by the news and ready for some relief, added the lift.  My grandmother thought it was too much trouble.

I had a doctor appointment today.  I relayed the above story to my Doctor and asked her if she could tell if my legs are the same length.  She had me walk, sit, lay down and generally compared my legs.  I told her I couldn’t believe my grandmother, suffering all this time when there is an easy way to feel better.

Test to see if your legs are uneven Here.

It turns out, my legs are about even.  That is not my issue.

She then said I should have a foot scan to determine if I need orthotics.  She said, if i needed them and got them they would really help.  I told her that I had the scan (as did my husband) in the beginning of the summer.

Bob’s scan was (mostly) fine.  No special orthopedics recommended at this time, but my scan showed a big discrepancy in how I stand on my feet.  My stance makes my hips lopsided and with every step I ma getting more and more out of alignment.    This has a huge impact on my hips and back causing pain

The foot scan doctor went over all the options for custom orthotics.

I didn’t want the cheapest junky pair, and I don’t do leather, so that left me with one option.  They cost about $300 and are totally customize to help with my specific stance.  I didn’t order them at the time.

My Doctor looked at my like I was crazy!  She said, ‘um, what did you just tell me about your grandmother?  You were upset that there is something that can help and it’s as easy as sticking something in her shoe and instead of doing that she walks around in constant pain???  WHAT DO YOU THINK YOU ARE DOING????’

She was right.  I am the same.  I used the cost as my excuse to not order the inserts…

$300 seems like so much money.  Since my back issue started, I get regular adjustments from the chiropractor and I have regular physical therapy  appointments to keep the pain bearable.  Insurance hasn’t covered these visits since about Feburuary. the appointments cost $70 bucks, and I have been paying this out of pocket regularly for 8 months to make the pain tolerable.  The inserts could potentially resolve the issue.

UGH.  Do I want the pain?  Do I think it makes me better than people that seem to walk around pain free?

Lesson (if not learned) at least accepted in this instance-I ordered the orthopedics.

I hope they help the pain and I hope I can what?????

Learn to accept help? Realize I don’t need to be in pain? That carrying around an unnecessary burdon makes me: stupid. Not strong. Not better.

  • What are you carrying around that you can set down?
  • What do you have that someone else can help with?

It is ok to be happy.  It is ok to ask for and take help.

If you can relieve your pain be it mental or physical, let it go.

Let Go.
Let Go.
Let Go.

I am crying as I write this.  Realization can be painful.  It is hard for me to admit that i am doing the same things as my grandmother.

Try this simple little meditation:

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Hip Help with Pigeon Poses

July 22, 2011

Seated Centering

Torso/Hip rolls, press down on knees to anchor sitz bones (each direction)

Rainbow Side Stretch (each side)

Seated Eye of the Needle :  toe stretch and ankle rolls>
Lower legs to > Half Lord of the Fishes Twist (each side)

Table, wag tail, and allow hips to lower towards the floor

Down Dog
Left foot back, drop back knee, hip flexor stretch
Modified lunge, inner thigh stretch (each side)

Rag Doll, roll to mountain

Recenter

Pigeon Flow
*Beginning of sun salutation A to Down Dog…
Down Dog, RIGHT Leg up > 3 leg Down Dog (7 breaths)
Dog at a hydrant  (3 breaths)
Right knee to Half Pigeon  (7 breaths)
Pigeon Cobra  (3 breaths)
Sleeping Pigeon  (7 breaths)
Twisted Pigeon  (3 breaths)
Hands to floor for half pigeon, curl Left toes under and step back to
Down Dog (3-5 breaths)
Step Right foot forward, then left
Lookup with a flat back
Fold Forward
Roll up to Mountain
Repeat from * with LEFT leg up in 3 legged Down Dog

Fig. four balance (forward fold)

Portrait pose legs  :  twist to each side & back bend (each side)

Cobblers Pose  :  Balance

Seated Straddle, Right knee bent, side stretch, backbend
repeat with left knee bent

Forward fold

Roll back to mat

Bridge :
*Eye of needle variation with Right leg up, lower hips
Cross leg twist
Reclining tree
Repeat from *

Full Bridge or wheel

Happy Baby

Inversion of choice

Savasana

More Poses for Hips, Click Here

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Yoga For Lower Back Pain

April 5, 2011

Yoga For Lower Back Pain

For the past couple of Months my lower back has been in pain.
Yoga has definitely brings some relief.

Back pain comes from a variety of reasons everything from Injuries to Bad Posture.

(Obviously, you should consult a Doctor before beginning any type of exercise.  Consult a Doctor for diagnosis and treatment of pain and injuries.)

Begin with a few moments of centering

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Today we are going to begin in Corpse pose
Full Supine Stretch

*Right Knee in to Chest
Straight Right leg in towards Chest
Open Right leg to Right side for Reclined Big Toe Pose
Straight Right leg in towards Chest
Right leg across body for Twist
Straight Right leg in towards Chest
Repeat from *

Active Bridge Pose

Bridge Pose

Both Knees in to Chest

Wind Relieving Pose

Knees to Chest

Spinal Rolls to Squat

Table

Cat/Cow

Down Dog

Plank

Cobra to Child’s Pose 5-11 x’s

Down Dog

Rag Doll

Mountain Pose

Right  Side:
Triangle
Pyramid with Chest Expansion
Side angle

Five Pointed Star
Wide Leg Standing Forward Fold
Wide Leg Standing Forward Fold twist (Each Side)

Left Side:
Triangle
Pyramid with Chest Expansion
Side angle

Eagle

Eagle at Rest

Sun Salutation to Belly

Locust

Locust with Chest expansion

Child’s Pose

Sit

Half Lord of the Fishes Twist

Forward Fold

Fish Pose

Knees to Chest

Bridge

Happy Baby

Spinal Twist

Corpse Pose

More Asanas for Ailments, Click Here.

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Heart Chakra Opening Yoga Practice 2

February 14, 2011

Layback to Center

Warm Up:
Neck Rolls, Side to Side
Twist
Active Bridge Pose
Knees to Chest
Spinal Rolls to Sit
Reverse Table
Seated Forward Fold
Table
Thread the Needle
Down Dog
Rag Doll
Mountain Pose

Flow and Standing Asanas:
Recenter, Repeat Mantra
Come to the top of your mat
*Beginning Sun Salutation A to Down Dog
Modified Side Plank, Right Knee Down
Down Dog
Modified Side Plank (Left)
Down Dog
Feet to Hands
Look up, flat back
Fold Forward
Reverse Swan dive to Mountain Pose
Repeat from * Replacing Modified Plank With Plank Bow Pose on each side
Dancers Pose Forward Fold Modification (both sides)
Mountain (top of mat)

Back Down to the Mat:
Beginning sun sal. To belly
Superman Pose
Child’s Pose
Bow Pose
Wide Leg Child’s Pose
Table
Thread the Needle modification with back leg raised, hold foot with hand (both sides)
Child’s Pose
Roll Up
Sit
Yin Tripod (both sides)
Reverse Plank
Roll to mat
Bridge or Wheel
Knees to chest
Twist

Savasana- repeat mantra

Click HERE for Heart Chakra Opening Yoga Practice 1

Learn more about your HEART CHAKRA HERE

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Heart Chakra Opening Yoga Practice 1

February 14, 2011

(After Centering)

Begin in a Seated position

Warm Up:
Neck Rolls
Seated Twist
Switch cross of Legs
Rainbow Side Stretch
Cat/Cow
Chest Expansion
Table
Tiger
Child’s Pose
Table
Down Dog
Rag Doll
Mountain Pose

Flow & Standing Asanas:
Recenter, Repeat Mantra
Come to the top of the mat

Begin Sun Salutation B to Down Dog
*Right Leg forward in a lunge
Peaceful Warrior
Warrior II
Reverse Warrior
Warrior I
(View Warrior Poses HERE)
Half Moon Balance (Modification:  Hold Left Foot with Left Hand)
Warrior II
Down Dog
Repeat from * with Left Leg
Feet to Hands
Look up, flat back
Fold Forward
Reverse Swan dive to Mountain Pose
Back Down to the Mat:
Sun Salutation to Belly
Up Dog
Child’s Pose
Table
Down Dog
One Legged King Pigeon-Right Leg  (half pigeon, back leg bent, hold foot with hands)
Down Dog
One Legged King Pigeon –Left Leg
Wide Knee Child’s Pose
Roll to Sit
Fish Pose
Knees to Chest
Bridge or Wheel
Happy Baby
Twist

Savasana-repeat mantra

Click HERE for Heart Chakra Opening Yoga Practice 2

Learn more about your HEART CHAKRA HERE

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Yoga for the Hips and Hams

February 9, 2011

Savasana for Centering

Neck Rolls

Active Bridge Pose

Knees to Chest

Eye of the Needle Pose & Twist (Both Legs)

Knees to Chest

Spinal Rolls

Table

Down Dog

3 Leg Down Dog & Hip Opener (Both Sides)

Mountain – Recenter

FLOW:

*Sun Salutation A to Down Dog

Right Foot Forward…

Warrior 1

Lunge (one hand on each side of right foot)

Lift Right Arm into a Twist to the right (Remain up on toes)

Hands to floor, Drop Left Knee & Toes to floor

Modified Crescent Lunge (Keep hips sinking forward)

Bring hands to the floor on the inside of the right foot

Allow your right knee to the move out to the side, rolling onto the outside of the right foot-look up

Bring right knee back to center

Bring one hand to each side of the right foot (Modified Lunge)

Begin to shift Hips back, straightening the right leg

Lower hips to floor

Half Hero-Forward fold

Inhale-look up

Right Knee to HalfPigeon

Sleeping Pigeon

Come back to Half Pigeon

3 leg Down Dog

Dog at a Hydrant- look up

Down Dog

Feet to hands

Look Up

Standing Forward Fold

Inhale arms up

Mountain Pose

Repeat from * with Left leg forward.

Dancers Pose to

Figure Four Balance (Both Sides)

Come down into a Squat

Cobblers Pose

Rainbow Side Stretch

Cobblers Forward Fold

Seated Straddle

Forward Fold

Cobbler’s Pose

Cobbler’s Balance

Release Legs, windshield wipers

Hero

Reclined Hero

Hero Forward Fold

Release Legs, windshield wipers

Seated Forward Fold

Fish Pose

Lay Back

Happy Baby

Knees to chest

Twist (both Sides)

Savasana

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Feeling the effects of the Common Cold? Try some Yoga Solutions.

January 3, 2011

Try a daily warm salt-water nasal wash with a Neti Pot.

Chant!  Humming vibrations are great for opening sinuses and sore throats.
Practice Chanting ‘OM’ or
Perform Bhramari Pranayama (Bee Breath)

Take a full deep inhale through both nostrils,
As you exhale through your nose, create a buzzing like sound in the throat
(Soft ‘eeeeeeeeeee’ sound)
Try for 5-10 rounds and try to increase your buzzing volume as you advance.

Learn More Pranayama HERE

Some Asanas for Cold relief:

Begin with a few minutes of centering in Balasana (Child’s Pose)
(Try this supported with your head on a block, bolster or folded blanket).

Set an Intention or Affirmation:

‘I am safe and secure at all times.  Love surrounds me and protects me.’
(From ‘Releasing Health Problems’ by Louise Hay)
See more of Louise Hay’s Affirmations HERE

Come to a low kneel (or seated pose if you prefer), and try a few rounds of Bhramari Pranayama (Bee Breath)

Rolling Child’s Pose:
(you may want to have some tissues available)
Come to Extended Child’s Pose with your hands clasped
Try to keep your shoulder blades down and back
Engage your core and pull your belly button towards your spine
Inhale and stretch arms out
Exhale and shift your weight forward, and roll onto the top of your head
Gently roll back and forth, from your forehead to the crown of your head ten times
Move with your breath
Rest in child’s pose and repeat

Bhujangasana (Cobra)

Balasana (Child’s Pose)

Come to a Low Kneel (or seated position)

Ardha Matsyendrasana (Half Spinal Twist)

Table Pose

Adho Mukha Svanasana (downward facing dog pose)
(Try this supported with your head on a block)

Uttanasana (Standing Forward Bend)
(Try this supported with your head on a block or chair)

Gently roll up to Tadasana (Mountain Pose)
Take a few Breaths here and come back to center.  Remind yourself of your Affirmation.

‘I am safe and secure at all times.  Love surrounds me and protects me.’

Ardha Chandrasana (Cresent Moon Side Stretch)

Utkatasana (Chair Pose)

Uttanasana (Standing Forward Bend)

Utkatasana Balance (Chair Pose, up on toes)

Uttanasana (Standing Forward Bend)

Beginning Sun Salutation to

Adho Mukha Svanasana (downward facing dog pose) to
(Try this supported with your head on a block)

Eka Pada Rajakapotasana (Pigeon Pose) Right Side

Adho Mukha Svanasana (downward facing dog pose) to
(Try this supported with your head on a block)

Eka Pada Rajakapotasana (Pigeon Pose) Left Side

Adho Mukha Svanasana (downward facing dog pose)
(Try this supported with your head on a block)

Come to belly

Dhanurasana (Bow Pose)

Balasana (Child’s Pose)
(Try this supported with your head on a block, bolster or folded blanket)

Roll up to a low kneel, then have a seat

Dadasana (Staff Pose)

Janu Sirsasana (Head-to-Knee Pose)
Bend your left knee and bring the sole of the left foot to your inner-right thigh, switch sides
(Try this supported with your head on a block, bolster or folded blanket)

Paschimothanasana (Seated Forward Fold)

Matsyasana (Fish Pose)

Release to back

Bring both Knees to chest and rock from side to side.

Setu Bandha Sarvangasana (Bridge Pose)
(Try this supported with a block under your hips)

Bring both Knees to chest and rock from side to side

Supta Baddha Konasana (Reclined Bound Angle Pose)

Knees to chest

Jathara Parivartanasana (Reclining Twist)

Viparita Karani (Legs Up the Wall Pose)

Savasana (Corpse Pose)
Lay back, settle in, take a few Breaths and come back to center.
Remind yourself of your Affirmation.

‘I am safe and secure at all times.  Love surrounds me and protects me.’

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Try some mood lifting, headache relieving, alertness and focus improving Inversions…

December 29, 2010

Shoulder Stand – Sarvangasana

Build up to Shoulder stand with Legs Up the Wall, or a wall supported Shoulder stand:  Begin with your legs up the wall, your bottom should be very close to the wall.  Bend your knees and bring your feet onto the wall.  Press your feet into the wall and lift your bottom from the floor.  Bring your hands to your upper back.  Try lifting first one leg, then the other off of the wall. Lay on your back with your arms resting on the floor over your head.  Roll Backwards, lifting your hips off the floor.  Bring your hands to your upper back and straighten your legs.  Slowly begin to lift your feet off of the floor, work your hands closer to the mat to straighten your pose.  There should be no neck pain.  When you are ready to come out of Shoulder Stand, carefully, lower your feet to the floor over your head and unroll.

Forearm Stand*– Pincha Mayurasana (Bent Arm Balance, Feathered Peacock)

Try Dolphin to build up arm and shoulder strength, then move your dolphin pose to the wall, and try to kick your legs up (head remains off the floor).  Kicking up takes practice, stick with it and you’ll achieve a Forearm stand in no time!

Handstand* – Adho Mukha Vrksasana

Build up some arm strength with a supported handstand.  Try coming into Down Dog with your heels at the wall.  Then, begin to walk your feet up the wall, eventually into a handstand with your toes on the wall.  When you are ready, turn your Down Dog around so that your hands and back of the head are near the wall.  Practice kicking your legs up (Head stays off the floor).

Headstand* – Shirshasana

Build up strength in Tripod.  When you are ready to begin headstand, try to come to a Forearm Down Dog, heels to the wall.  Walk your feet up the wall.  When you are ready turn your Forearm Down Dog around, hands near the wall, try to kick your legs up.  Be careful; try not to put your weight on your head.  You should be able to slide a credit card between your head and the floor.

*Try to remain in your inversion for 3-5 minutes. Rest in Child’s Pose when you come down from your inversion.

Not quite ready for head, hand or arms stands?

Try Down Dog, Dolphin, Tripod, Legs up the Wall, Rag Doll, Standing Split, or any pose where your head is lower than your heart.

SMILE!!!

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Did you (will you) over eat over the Holiday? Detoxify your body and soul with Yoga Twists.

November 24, 2010

Did you over eat over the Holiday?  Detoxify your body and soul with Yoga Twists.

Twists are great!  They help digestion; they clean and detoxify your internal organs.  They help stretch and strengthen the spine.

Start with a few minutes of centering, perhaps thinking of all you have to be grateful for.

Set an Intention, Mantra or Affirmation for your practice.

You can try this Affirmation:

“Each day, I automatically and successfully get healthier and healthier”

Find more Affirmations HERE

Here we will practice a few minutes of
Breath of Fire (Kapalabhati Pranayama)

Resume normal breath

Active Seated Twists: Come to a comfortable seated position.  Inhale arms up (next to ears, shoulders relaxed) Exhale and twist to the Right, lower arms (left hand in front of body, right hand behind).  Inhale return to Center arms.  Exhale, twist to the Left and lower arms.  Inhale back to center.

Repeat.

Eagle Arms

Table Pose

Thread the Needle Twist

Down Dog

Walking the Dog

Table Pose

Child’s Pose.  Rest for a few Breaths.

Table Pose and into Down Dog

Revolved Down Dog

Rag Doll

Mountain
Take a few breaths and come back to Center

Repeat your Mantra or Affirmation:
“Each day, I automatically and successfully get healthier and healthier”

Empty Coat Sleeves

Sun Salutation A

Mountain Pose (Tadasana)

Inhale, arms up

Exhale, fold forward

Inhale, look up-flat back

Ex, Plank; Slowly lower down (Chaturanga Dandasana)

In, Up Dog (Upward Facing Dog)

Ex, Down Dog:

Then* Side Angle on the Right

Down Dog

Side Angle-Left

Down Dog: (recovery)

In, Feet to hands; Look up-flat back.

Ex, Fold Forward

In, Reverse Swan dive up to standing.

Repeat to ‘*’ then Reverse (Revolved) Side Angle on Left,

Down Dog, Reverse Side Angle Right

Down Dog: (recovery)

In, Feet to hands; Look up-flat back.

Ex, fold forward

In, Reverse Swan Dive up to standing.

Shiva Twist (Balance)

Five Pointed Star

Revolved Triangle (Right)

Five Pointed Star

Revolved Triangle (Left)

Five Pointed Star

Wide Legged Standing Forward Fold, then twist on each side.

Five Pointed Star

Eagle Balance Pose (both sides)

Five Pointed Star

Goddess (Horse, Victory Squat)

Squat

Squat Twist (both sides)

Sit- Staff (Dadasana)

Half Spinal Twist, Half Lord of the Fishes Pose (Ardha Matsyendrasana) (both Sides)

Seated Forward Fold

Modified Fish

Knees to Chest

Supine Spinal Twist (Supta Matsyendrasana)

Happy Baby

Savasana
Repeat your Mantra or Affirmation:
“Each day, I automatically and successfully get healthier and healthier”

Look for more Twist Asanas Coming Soon

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More Calendar Theme Yoga Poses

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