Category Archives: Tutorial

Humble warrior yoga pose

Glutes and Hamstrings Sequence

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Trigger Point Relief for Athletes

Using a cheap tennis ball, find relief in common ‘knotty’ athletes’ muscles like the glutes and hamstrings. I often share these with athletes, especially runners, as part of a full yoga class. In this video, we have shared a simple dynamic sequence for self-massage, bringing tension release to the legs and hips.

It is simple enough to complete within 10 minutes and you can do it at home. Start with the rolling dynamic versions for each movement, then settle the targeted area on the tennis ball and stay for a few minutes, breathing and easing into it. The intensity of the sensation should fade to something more soothing after a while. If you’re grimacing, you probably shouldn’t keep at it. Come off the shape if that’s the case.

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Yoga Retreat

Quick Yoga Sequences: Front Body Opening

This #ThursdayTuneUp, we are using a yoga block to open up and find more space in the psoas, hips, belly, chest and shoulders. Beginner version is gentle enough for a morning practice!!

We particularly LOVE it when we start sweeping the right arm over head and then begin to draw the fingers and the right heel gently away from each other. You’d DEFINITELY feel the length and opening to that entire side of the front body. Practise both sides! (the video only shows the right side)

Tips:

  1. Start from the absolutely lowest block height (not shown in video demo) especially if you’ve tight psoas/ hips and limited hip extension. Note: your shoulders and heels should comfortably ground you down. Come off the block if you feel crunching or a sharp pain in the lower back.
  2. You may feel a rush when you first enter the pose, as is the case in any chest opening shapes. Allow your breath to deepen and lengthen, and your body and mind to settle into the shape. If something in your body is still in chaos even after a minute in the pose, it’s a good idea to exit the pose and take the resting position.
  3. The resting position for this sequence is to stay on your back, bend at the knees, take the feet mat-width apart, and then let your knees fall back towards each other. You should feel more length returning to the lower back and a nice support from the ground. Take this wonderful counter-pose to the sequence at any point you feel that you need one. And then return to the practice only if you feel alright.
  4. Intermediate option: experiment with this only if the basic version can be practised with ease.
  5. Yoga wheel option: nice to have if you have a yoga wheel. The wheel comfortably holds up your back contours. Let your sacrum and lower back be draped over the wheel. Courtesy: @DharmaYogaWheel
If you liked this, the best way to show thanks is to share it with friends and invite them to follow our other channels for more!

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Sign up now if you want to receive more love from Spice Yoga to you. Our Mindful Monday newsletter (sent approximately on the 1st Monday of each month, no spam!) features highlights of the month’s video tutorials and original writings to take you deeper into your personal practice. As a welcome gift for a LIMITED time only, receive a beginners’ mindfulness audio podcast too.

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Reverse Boat Crunch – Get Stronger in Your Headstand!

The headstand is notoriously challenging, and a lot of the times, the challenge for students lies in not having a strong, stable foundation. The opportunities to work the right muscles are missed when often in class we are asked to “kick up”. When you use momentum to fling yourself into a headstand, you don’t learn the principles, and your muscles don’t benefit from the work needed to get into the headstand properly.

CAUTION: do not attempt this without first having attempted the headstand and learned the technique with a teacher.

Here’s an excellent prop to play with to help lift the hips higher so that you can practise getting into the hips-over-shoulders alignment and work the core to maintain it.  There’s no need to kick up. You simply walk – and roll – the yoga wheel closer towards you and keep lifting the hips high. Keep the navel pulled in so that your abs are firm to maintain balance and steadiness through the torso, and keep grounding towards your forearm tripod position.

Check out this video on how to do what I’d like to call the “Reverse Boat Crunch” to strengthen the hip flexors and overall core. Remember to keep your foundation steady with minimal movement. There is also a fun intermediate option to challenge yourself with!

Strong abs, shoulders and psoas guaranteed!

Prop courtesy of @DharmaYogaWheel

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Do Your Own Twist

Twists are great for keeping suppleness and tone in the trunk and for stimulating detoxification. But  are you doing them right? Are you creating long-term instability in your hips when you twist?

Your spine starts from your coccyx and sacrum, which fit snugly in the bowl-like pelvic girdle, the two structures connecting together at the sacroiliac (SI) joint. Soft tissue, ligaments and tendons further connect the two.

So it makes a whole lot of sense when you do twist, to allow your spine and pelvis to move in the same direction. Some poses, like the extended side angle twist, create too much torque as the two are forced by the nature of the shape to move at cross purposes to each other – the pelvis opening one way, and the torso moving in the opposite direction.

If this pose has never felt good to you in any way, there is no need to include it in your practice. Instead, work with these variations in this video tutorial. We want to minimise the pulling apart – and potential destabilization – of the SI joint. This way, you’d enjoy all the benefits of twisting, and for a long time too!

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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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