Author: elizabeth.vesto
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Strengthening the Arch for Arthritis in the Feet
Stabilizing and strengthening the arch of the foot helps with foot issues.
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Bone health with Dr. Loren Fishman’s Yoga for Osteoporosis
I was anxious about getting a Dexascan this week. It has been a year and a half since I took Dr. Loren Fishman’s certification exam for teaching Yoga for Osteoporosis. I have used the exercises from the first series, not as regularly as I could have, but often enough evidently because my lumbar spine bone…
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Paschimottanasana—Seated Forward Bend with a chair
Use extra bolsters with a chair to keep the back from rounding in paschimottanasana. Students can sit on at least 2-3 blankets or a bolster. This pose is the most difficult of the seated folds because the legs are together so the pelvis has more difficulty in moving and also there is no room for…
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Baddha Konasana–Bound Angle pose
Baddha konasana is very accessible for larger bodies, plenty of room for the belly. Sit on height, 2-3 blankets or a bolster. Stair step the bolsters to allow space for the body in the restorative version of this seated pose.
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Restorative Upavista Konasana—Wide Angle Seated Forward Fold with a chair
Sit on plenty of height, 2-3 blankets or a bolster. Folding forward is easier with the legs apart, the pelvis has more room to move and there is room for the belly. Use a chair and a bolster to protect the spine in this pose. Note how the bolster is slid up to allow room…
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Uttanasana–Forward Fold with a chair
Bring the feet sufficiently apart to allow for body proportions in this pose. Tuck the belly up and back toward the pelvis to find the feeling of hinging at the hips. Bring hands to chair seat and lengthen through the spine. Stay here in a half-way up position, or continue folding and place crown of…
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Wide Legged Forward Fold–Prasarita Padottanasana
Bending with legs wide is easier than with feet together, especially if you have a bigger belly. Tuck the belly up and back toward the pelvis to find the feeling of hinging at the hips. Bring hands to chair seat and lengthen through the spine. Stay here in a half-way up position, or continue folding…
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Sirsasana–headstand prep and techniques to kick up
I had so much fun teaching a yoga class tonight. We worked on shoulders and hips and built up to headstand prep with two blocks. Kicking up was optional but we all did, such a rush! Yoga class is a great place for people to work on poses that they never thought they would do.…
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Setu Bandha Sarvangasana—shoulder stand variation
A cross between legs up the wall and bridge pose makes a very accessible shoulder stand variation for plus size or anyone with neck issues. Have students come into legs up the wall, but let the hips be a couple of feet from the wall. Press into the wall with the feet as if in…
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Adho Mukha Vrksasana (Handstand) with a wall also 3-legged dog
To cue this pose in a multi-level class, I start with everyone doing AMS (down dog) with hands on the wall, hands above shoulder level. Students can repeat that pose or turn around and do AMS on the floor with heels next to the wall. Students can repeat the pose or bring their heels up…