Posts Tagged ‘bind’

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.

Click here for more Asanas for Ailments
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November 27th is Pins and Needles Day! Celebrate with Thread the Needle Poses!

November 26, 2011

In honor on Pins and Needles Day, try Thread the Needle Poses!

Thread the Needle from Table Pose

Come to Table Pose: hands and knees.
Wrist and Shoulders in alignment and Knees and Hips in alignment.  Top of feet flat

*Allow your weight to sink into your Right Hand,

Lift your Left Hand off the mat, Palm facing Up

Slide your Left arm under your right Arm

Allow your Left Shoulder and side of your head to come to the mat

Inhale and raise your Right Arm in to the air or

Bend your Right elbow, bringing your Right back of your Hand to your Left Hip

Repeat on the opposite side.

Thread the Needle from Child’s Pose

Come to Child’s Pose: Table, then push hips back onto your heels, arms extended, Then follow from ‘*’


Thread the Needle BALANCE           

From Table Thread the Needle Pose…

Thread the Needle ‘*’ then Lift Leg (if your right arm is raised, raise Left Leg)


Repeat on Opposite Side

Thread the Needle BALANCE with a Bind

Come into Thread the Needle Balance Pose

Bend the knee of your Right raised leg

Reach back with your Right Hand

Hold your Right Foot with your Right Hand (bind)

Press your Foot into your hand

Squeeze your shoulder blades together and

Turn your heart Chakra up

Drishti is to the ceiling

Repeat on the Left Side

More Calendar Theme Yoga Poses

More Table Poses Coming soon…. 

See more POSE FOCUS posts HERE.
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