Tag Archives: Yoga Teacher Training

A Daily Dose of Backbends

Here’s an easy-to-follow yoga backbend sequence that will help you build strength in your spinal extensors without crunching your spine!

Do this daily and notice how it can help you to sit and walk taller and with more open shoulders and lungs.

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How to Sit Tall

Don’t compromise your spinal elongation in your yoga asana practice.

Tight hip flexors and weak back muscles can cause us to constantly hunch over while we are practising many yoga seated poses, continuing a vicious cycle of poor posture created from sitting at the desk all day (the more you sit, the tighter your hip flexors, the tighter the hip flexors, the less easy it is to sit upright).

Here’s how to bring awareness to centering the pelvis and strengthening the core (front and back) muscles, in order to find a long spine, working with tight hips (which most of us live with!) Explore props and variations for four yoga asanas. ENJOY!

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Balancing Squat (Hips and Core!)

This is suitable for those of you who already have a comfortable malasana (squat pose) as part  of your physical practice. With a yoga wheel, you can add in stabilization work, firing up the whole core while maintaining hip opening, balanced weight distribution and mental focus.

See video on Spice Yoga’s Youtube Channel

Courtesy: @DharmaYogaWheel

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Strength and Length in the Hamstrings and Glutes

Runners alert! Dynamic working of hip extensors (hamstrings and gluteus maximus) –  strengthen and lengthen with the support of a yoga wheel. Ideal for those who are tight.

Don’t have a yoga wheel? Options:

i. Walk from side to side holding a yoga block in each hand

ii. Hold onto parts of a fence in the park

Courtesy: @DharmaYogaWheel

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Wheeling and Dealing with the Back

A yoga wheel can be super useful in back bend preparation, if you know what to do with it. Here’s a start! More yoga wheel tutorials to follow in the coming weeks…

Courtesy: @DharmaYogaWheel

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Caturanga with a Bolster

And you thought that yoga bolsters stay in the territory of effortless, restorative practice…

Here’s how to use it to ‘cancel out’ some of the effects of gravity in caturanga dandasana (your yoga half push-up), so that you can work on your upper body strength, focus on stabilizing the shoulders as you move, and find a good energetic alignment.

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