Create Space In Your Postures

If a yoga newbie asked what a block was for, the answer would most likely be, to bring the ground up to you.  That’s a perfect answer because that’s what it often does.

There’s this idea about yoga blocks that they’re ideally used for beginner poses, and eventually, you should no longer need them.  However, at some point, as your practice moves into more intermediate and advanced postures, you may want to use the block to create more space in the postures.  Perhaps your back could use a bit more room to lengthen in Wheel or you need an extra few inches to lift up into Lolasana.

Please keep in mind that these postures are all intermediate to advanced poses.  If you’ve never tried them before, make sure you’re attempting them under the guidance of a knowledgable yoga instructor.  As always, be safe and respect your body when it’s letting you know it’s time to stop doing a certain posture.

Wheel | Urdvha Dhanurasana

Try adding the blocks under your feet or hands to give you an extra lift.  This can be especially helpful if wheel causes a certain amount of strain to the back.  The blocks help create the space needed to lengthen the spine as you lift into the posture.  Having the blocks under your hands is particularly beneficial if you have sensitive wrists.  If you find that your blocks are sliding, try placing them against the wall for a little added support.

Cork Yoga Blocks

Cork Yoga Blocks

Cork Yoga Blocks

L-Sit

Whether you’re interested in some serious strength work or you’re practicing jumping through, adding blocks can help create the lift you need for an L-sit.  You’ll be able to maintain length throughout your spine and the stability of your shoulders with blocks under the hands.

Cork Yoga Blocks

Pendant Pose | Lolasana Or Tadagi Mudra | Raised Lotus

Blocks could be used here for either lolasana (not pictured, knees are bent and in between the hands) or tadagi mudra (balancing on hands in lotus position).  Place your blocks under your hands to give yourself the ability to lift up, without having to fold forward to reach the floor.

Cork Yoga Blocks

Chin Stand | Ganda Bherundasana

Chin stand can be extremely challenging.  If you’re not quite ready for that level of balance, but want to play with the posture, try placing blocks under the shoulders.  The blocks will help support you as you lift your feet up, but also prevent you from falling right down on your face!

Cork Yoga Blocks

Firefly Pose | Titibasana

If you have ever played with Firefly pose, you know how awkward it can be to get your hands on the floor and your feet out in front of you.  Place the blocks under your hands to give you an extra lift up.  Once the blocks are under your hands you may notice that you have the ability to lift the feet and extend your legs in front of you.

Cork Yoga Blocks

Tortoise Pose | Kurmasana

Placing blocks under your feet in Kurmasana gives you the space to bring your torso under the feet so you can move deeper into the posture.

Cork Yoga Blocks

Special Thanks to Dikla Kafka-Hamudot for posing for these photos.  You can find her teaching yoga at Bala Yoga in Kirkland, Yoga Bliss on Mercer Island, and Sattva Yoga in Redmond.

Don’t have your own set of blocks yet?  You can purchase beautiful cork yoga blocks that I designed right over on Amazon!  Not only are they beautiful, they’ll be wonderfully supportive to your practice for years to come!

Take a Breath

A regular breath practice is one of the most beneficial things you’ll bring into your world (if you haven’t already).  Below you’ll find 5 different breath practices that you can incorporate into your daily life.  Over time you’ll find that intentional breathing has an unlimited number of benefits.  There is a breath practice for almost everything!

Belly Breathing, Diaphragmatic Breathing

This is the easiest and arguably most important breath practice you can work with.

How to do it:

In a comfortable seated position, you may place your hands on your belly or in your lap. Lengthen through the spine to sit nice and tall and begin to take your breath in as deep as you can. If your hands are on your belly you’ll feel the belly rise and fall. You could do this anytime during your day. Start with sitting and intentionally breathing for 5 minutes during your day. Eventually, you’ll reach the point where you’ll feel frustrations begin to work their way into your body and you’ll immediately resolve them by engaging the breath. If you’re not a regular belly breather, you’ll eventually find this simple tool to be such a powerful part of your world.


2 to 1 breathing, Long Exhale

Taking a long exhale in your breath is extremely calming. In this breath practice, you’ll inhale for a select amount of time, and then draw out your exhale for double the amount of time.

How to do it:

Inhale for 3, exhale for 6. Start wherever you can, maybe just 2:4 seconds for inhale and exhale. Over time you’ll begin working your way up to a long exhale of 10 seconds. This breath forces you to focus on your count while also calming you through breathing. A word of caution though, never inhale longer than you exhale. It’s a very unpleasant experience!

 

Sitali Breath

Sitali is used whenever you need to cool off! Use it in the summer, during menopause, after a tough workout. In this practice, you’ll roll your tongue like a straw and inhale through your tongue. Close your mouth, exhale through your nose. Repeat this breath, noticing the cooling effect it has when you inhale.

How to do it:

In this practice, you’ll roll your tongue like a straw and inhale through your tongue. Close your mouth, exhale through your nose. Repeat this breath, noticing the cooling effect it has when you inhale.

Box Breathing

I love this breath for focus. It requires you to pay attention to your count. Avoid attempting this practice until AFTER you feel comfortable in diaphragmatic and 2 to 1 breath.

How to do it:

For this breath, you’ll work through a count (start with just 3 or 4) for your inhale, hold your breath, count through the exhale, hold without any breath.  All 4 parts of the breath will follow the same count. Repeat this for as long as you feel comfortable, making sure to stop and return to normal breathing whenever you feel like it’s too much.

Nadi Shodhana | Alternate Nostril Breathing

Alternate nostril breath can lower the heart rate and reduce anxiety.  Focusing on the position and movement of your hand will help you keep track of your breath without letting the mind wander.

How to do it:

Take your hand in a fist and let just your pinky and thumb out of the fist. Sit nice and tall, take a big inhale. Use your pinky to cover your left nostril, exhale. With your left nostril still covered, inhale. Switch your fingers to cover your right nostril, exhale. With your finger still over your right nostril, inhale. Switch to cover your left nostril and repeat the whole breath sequence.

 

Bhramari | Bumble Bee Breathing

MY FAVORITE! I’m so excited to share this breath practice with you! Have you ever had a time where you need to just zone out? You needed to shut the world out for just a few minutes and go inside for a little me time? If yes, this breath practice, as silly as it might seem, is perfect for you!

How to do it:

  1. Take both hands in front of you. Separate your thumbs, index and middle, pinky and ring fingers.*

  1. Bring your hands up to your face with your eyes closed. Gently place your index and middle fingers over your eyelids, not pressing, just resting them over the eyes.
  2. Your thumbs will reach back and cover the cartilage of your ears. Again not pressing just gently resting them over the cartilage enough that you’re covering the opening of the ear.
  3. Place the pinky and ring finger over the top of the lips.
  4. Inhale through the nose
  5. Take a long exhale, again through the nose, and create a MMMMMMM vibration with your mouth closed as you exhale.

*I’ve seen the hand position practiced in a variety of different ways, this is how I was taught and how I’ve done it since then.

To make it a little simpler, you can also practice this breath with just your index finger covering the cartilage of your ears.

 

You can purchase any of the items from this post below.  These aren’t sponsored items, just things I wear on a daily basis.  The Washington OM is my own personal design, I hope you like it!

Washington OM t-Shirt: My OM State

Blue Athletic Leggings: TeMa Athletics TeMa promotes body positivity and encourages women to love their body for what it can do, not just how it looks.

Perfect Circle Bracelet: Combat Flip Flops This Veteran owned company uses a portion of it’s profits to provide education and work to the women and children who have been impacted by war.  They provide jobs to US gold star family members as well as those whose lives have been dramatically changed after combat.

Crow Pose Modifications

Yoga Blocks

Try Crow Pose With These Modifications

Bakasana or Crow Pose as it’s commonly referred to is one of the first true arm balances you might encounter in your asana practice.  This pose can be quite challenging as you first begin attempting to work into it.  There are many things that go into the posture including arm strength, core strength, and proper hand placement.  If you don’t quite feel ready to work into the balance unassisted, try the following modifications to help you master your first arm balance!

If you don’t already have a solid set of yoga blocks for your practice, you can find them for sale on Etsy and Amazon


Use blocks under your feet for liftoff As you squat down and prep yourself for Bakasana, place a block under your feet to give you a little liftoff.  One of the most difficult things to do when you start your arm balancing practice is simply lifting your feet off of the floor.  By giving yourself a small boost you may find it easier to lift your toes up and play with balance.  Lift one foot at a time, until you’re able to pick both feet up.
Yoga Blocks
Yoga Blocks


Place a Block Under Your Head allowing you to feel supported as you lift your feet from the floor.  Having a block will give you the ability to focus more attention on lifting your feet rather than keeping your head off the floor.  It may also help you get over the fear of having your head off of the ground.

Yoga Blocks


Place Your Hands On Blocks This modification will help you create some space.  One of the most difficult parts of this pose is forcing your body into a tight ball before lifting up.  If you struggle to get into a deep squat, this modification gives you the space you might need to be able to lift up the hips. Once your hips are up, your feet will naturally start to lift from the floor.

Yoga Blocks


Bonus! If you’ve already mastered the art of this beginner arm balance, try lifting up with a block between your feet.  This will challenge you to fully engage the core and focus.

Yoga Blocks

 

Blocks are currently available for sale on Etsy and Amazon with more buying options coming soon!

Week 4 | Balance | Yoga For The Core

Yoga for core strength
Reblogged from Seattle Yoga News

Yoga for core strength

Our practice so far has been building us up for this challenge. We’ve engaged in poses to stabilize our core, built our endurance with level 2 core stabilizing poses, added a little heat with a fire sequence, and now we will finish strong with balance! As with any balance pose we engage in, please proceed with caution. Listen to your body and move slowly through this practice. Feel free to also use a prop or wall for support as we engage.

Warrior III (Virabhadrasana III)

Stand tall upright either on or off your mat. Take a few cleansing breaths to center yourself before your practice.
As you inhale, lift your arms above your head and lace all but the index fingers. Draw your forearms just over the ears and relax the shoulders.
As you exhale, step forward with your right leg while lifting the back left leg off the earth. Engage your pelvic muscles as you begin to draw your chest forward. Move forward until your body is parallel to the earth.
Hold Warrior 3 for 5 breaths deep breaths, keeping the body stable and core engaged. Repeat on your other leg.

Yoga for the Core

Crane (Bakasana) to Headstand (Sirsasana)

Note: Feel free to practice this pose in front of a wall for support. As with any transitional balance pose, move slowly and with control. Try practicing both poses individually before attempting the transition.

Come into a deep squat with your feet about hips-width apart
Place your hands flat on the earth about shoulders-width apart with your fingers wide-spread. Ensure your elbows are drawn into your sides (it helps to have your hands turned out slightly on the earth with your index fingers pointing straight ahead).
Place your knees on your forearms and begin to shift your weight onto your arms one leg at a time (try to get your knees high above your arms. The deeper you are able to bed into your hips, the higher you’ll be able to take your knees).
As you move forward, keep your neck lifted and take both toes off the earth into Crane. Hold for 5 breaths.

Yoga for the Core
As we make the transition to our Headstand, move with control and stability. Begin to round the spine and move the crown of the head towards the earth. Land into a tripod handstand with the crown of your head and both hands stabilizing your body.
When you are able to find your balance in tripod headstand, exhale and begin to move your legs up towards the sky, keeping your core engaged and slowly un-rounding your spine.
Hold in your headstand for 5 breaths. *Please Note: These photos do not show a tripod headstand, which is a great option for individuals who are newer to inversions.  To work into a tripod headstand you’ll keep both hands on the mat in front of you with your arms bent.  This will allow for additional support in headstand.*

Yoga for the Core

Headstand/Sirsasana Toe Taps

From your headstand, keep your pelvic muscles engaged as you separate your legs. Hold your headstand with your legs separated.
From your balance keep your core braced as you lower one leg at a time towards the earth to tap (for an additional challenge, see if you can tap your legs to the opposite side of your body).
Tap each toe on the earth 5 times.

Yoga for the Core

Yoga for the Core

Yoga for the Core

Week 3 | Fire | Yoga For The Core

Yoga for core strength
Yoga for Core Strength
Reblogged from Seattle Yoga News

This week is all about building endurance. We’ve set our base last week with core stabilization poses, now we can really work on building onto our poses.

Let’s add some fire to our practice! This week will focus on really strengthening our core through movement. Think of this as a flowing power sequence. Feel free to take a Vinyasa between each of these poses to add some heat to this sequence.

Extended Chair Pose to Airplane Arms
  1. Stand tall with your toes and knees together. Inhale as you raise your arms and as you exhale, bend your knees and sit back into Extended Chair Pose.
  2. Take a breath in your Extended Chair Pose and as you exhale, engage your pelvic muscles as you lower your upper body towards the earth and extend both arms behind you.
  3. Repeat steps 1 and 2 for 5 breaths.

Yoga for Core Strength

Yoga for Core Strength

Knee to Nose Core Flow
  1. From Downward Facing Dog, extend your right leg into 3-Legged Dog. Ensure your hips and shoulders are square.
  2. Exhale and engage your pelvic muscles as you roll your body forward. As you begin to shift your shoulders over your wrists into plank, round your back and tuck your chin as bring your knee towards your nose.
  3. Inhale and extend your leg back into 3-Legged Dog.
  4. This time, exhale as you begin to shift your shoulders over your wrists into plank and draw your right knee to the outside of your right elbow, engaging the outer oblique muscles. Keep your hips lifted throughout and core engaged.
  5. Inhale and extend your leg back into 3-Legged Dog.
  6. On this final engagement, exhale as you begin to shift your shoulders over your wrists into plank and draw your right knee across your body towards the left elbow. Keep your hips lifted throughout and core engaged.
  7. Inhale and extend your leg back into 3-Legged Dog.
  8. Repeat steps 1 – 7 with the opposite leg.

Yoga for Core Strength

Yoga for Core Strength

Yoga for Core Strength

High Lunge with a Kick
  1. From your Downward Facing Dog, step your right foot between your hands with the knee directly over the ankle. Tuck your back toes under your foot and straighten your back leg into High Lunge. Ensure your hips and shoulders are square as your raise your arms above your head. Hold your pose.
  2. Exhale and begin to shift your weight onto your right foot as you kick your back left leg forward. Engage your core for balance as you extend your left leg in front of your and draw your hands towards your sides for balance.
  3. Inhale and draw the left leg back into High Lunge.
  4. Repeat steps 1 – 3 for 5 breaths.
  5. Repeat this sequence on your left side.

Yoga for Core Strength

Yoga for Core Strength

 

Our 4 week progressive core sequences

This 4 week sequence is brought to you by Diana Ratana of Diana Ratana Yoga.  Diana took her first yoga class at the age of 16 and from there, she quickly fell in love with the compassion, kindness, energy, and confidence she gained from yoga. What began as a means to get fit turned into a lifelong passion. Today, she instructs at Hot Feet Fitness where she regularly uses the lessons and tools learned from practice in her day to day life and vice versa. Her mission is to teach others how to learn from yoga and put their best foot forward to gain the most from their lives as well.

Week 2 | Endure | Yoga For The Core

Yoga for Core Strength
Reblogged from Seattle Yoga News

 

This week is all about building endurance. We’ve set our base last week with core stabilization poses, now we can really work on building onto our poses.

Plank Crunches
  1. Start in high plank position: Ensure that the shoulders are aligned over the wrists, and spread your fingers as you press down onto your knuckles and palm. Distribute the weight evenly across your hands (grounding of the 4 corners of your hand). Keep your legs straight with your toes tucked under your feet and facing forward. Imagine a long line extending from your head to your heels which keeps your abdomen, legs, and bottom engaged. Draw power in your plank and breath, take a moment to find your base.
  2. As you exhale, engage your pelvic floor to stabilize yourself, then begin to lift your right leg up and back. Draw power in your balance.
  3. As you inhale, extend your left arm up and forward, continue pressing the mat away and engaging your pelvic floor as you balance.
  4. Once you’ve found stability, exhale as you begin to round your spine while keep your core engaged. Bend your elbow and knee to touch beneath your belly. Keep your belly drawn throughout.
  5. On the next inhale, re-extend the limb.
  6. Repeat this sequence for 3 – 5 reps, then engage on the opposing limbs.

Yoga for Core Strength

Plank Crunches: Extended Opposite Arm and Leg

 Yoga for Core Strength

Plank Crunches: Opposite Knee to Elbow

 

Side Plank Crunches
  1. As we build onto our plank sequence, start again in high plank. Keep your pelvic floor engaged and abs flexed. As you begin to exhale, shift your weight onto your right palm and extend your left arm towards the sky. Turn your right foot onto its knifes edge as you stack the left side of the body over the right. Hips and shoulders should be stacked directly on top of one another.
  2. Extend your left forearm over your ear as you inhale. As you exhale, simultaneously bend the elbow and knee to touch. Keep your belly drawn throughout.
  3. On the next inhale, re-extend the limbs.
  4. Repeat this sequence 3 – 5 times, then repeat on the opposite side.Yoga for Core Strength
Side Plank with Extended Arm to Front

Yoga for Core Strength


Side Plank Elbow to Knee

 

Dolphin Plank and Legs In + Out
  1. Lie on your belly with your elbows directly under your wrists and your feet hips width apart.
  2. Brace your core and shift your weight onto your forearms and toes. Lift your hips off of your mat and hold. Image a long line extending from your shoulders to your heels as your breath through your plank.
  3. As you exhale, jump your feet past hips width and hold your plank. Your feet will be wide and possibly land off the mat.
  4. On your next inhale, jump your feet back together onto your mat at hips width.
  5. Repeat for 5 – 10 breaths, keeping your core engaged throughout.
  6. Yoga for Core Strength
Dolphin Plank Pose
Eagle (Garudasana) Crunches
  1. Lie on your back with knees bent and cross your left leg over your right (if you can, attempt to tuck the right foot behind the left calf).
  2. In similar fashion, cross your arms with your left arm on top of your right (if you can, attempt to have the forearms cross and palms meet).
  3. Engage pelvic muscles on your next breath in and on your exhale, bend your knees and elbows to touch. Lift your chest and engage your core as your knees and elbows meet.
  4. On your next breath in, lie back and extend your limbs back in neutral position.
  5. Repeat for 5 – 10 breaths.
Yoga for Core Strength
Supine Garudasana Arms and Legs

Yoga for Core Strength

Bring the Elbows and Knees to Touch in Supine Garudasana

This 4 week sequence is brought to you by Diana Ratana of Diana Ratana Yoga.  Diana took her first yoga class at the age of 16 and from there, she quickly fell in love with the compassion, kindness, energy, and confidence she gained from yoga. What began as a means to get fit turned into a lifelong passion. Today, she instructs at Hot Feet Fitness where she regularly uses the lessons and tools learned from practice in her day to day life and vice versa. Her mission is to teach others how to learn from yoga and put their best foot forward to gain the most from their lives as well.

Week 1 | Stabilize | Yoga For The Core

Yoga for Core Strength

Yoga For The Core

Reblogged from Seattle Yoga News

Our goal for this week is to set the base for our practice. The set of poses for this week aim to stabilize and strengthen our core. Repeat this sequence daily as we build strength for our core flow sequence next week.

Cat/Cow
  1. Start in table top position, take a moment to find yourself on your mat. Ensure that the shoulders are aligned over the wrist, hips over knees.
  2. As you inhale, press the mat away from you as you lift your chest and tailbone towards the sky. Let the belly sink towards the earth. Lift your head to look forward. You are now in Cow Pose.
  3. As you exhale, round the spine, continue pressing the mat away as you tuck the chin towards your chest and tailbone in. Keep the belly drawn in and spine curved towards the sky. You are now in Cat Pose.
  4. Repeat this sequence 3 – 5 times.
Yoga for Core Strength
Cow Pose
Yoga for Core Strength
Cat Pose

Cat and Cow Crunches

  1. As we build onto our cat/cow sequence, start again in table top. Extend your left arm forward in alignment with your shoulder. Extend the opposite right leg back in alignment with your hip. Keep your belly drawn as we hold in our balance for a few breaths.
  2. As you exhale, begin to curl the spin back into cat pose while simultaneously bending the elbow and drawing the knee and elbow to touch beneath your belly. Keep your belly drawn throughout.
  3. On the next inhale, re-extend the limbs to meet back in extended table top.
  4. Repeat steps 1 – 3 for 10 breaths, being sure to sync your breath to your movements.
  5. Repeat steps 1 – 4 on the opposing limbs.

Yoga for Core Strength

Yoga for Core Strength

Boat Pose (Navasana)
  1. Sit on your mat with your legs extended forward in a comfortable seat. Draw your belly in to protect your lower spine as you begin to lift through the top of your sternum and lean back from your seat (feel free to place your hands on your mat for support). Make sure your spine doesn’t round as you lean back. Keep the chest moving forward in Navasana.
  2. Begin to balance on the seat of your two sitting bones and tailbone as you lift your feet from your mat. Keep your belly drawn as you exhale and draw your feel to half-mast (knee level). Option to extend legs into full boat.
  3. Draw your arms to shoulders level as you hold your pose. Hold for 5 – 10 full breaths.

Yoga for Core Strength

Dolphin Plank
  1. Lie on your belly with your elbows directly under your wrists and your feet hips width apart.
  2. Brace your core and shift your weight onto your forearms and toes. Lift your hips off of your mat and hold. Image a long line extending from your shoulders to your heels as your breath through your Dolphin Plank.
  3. Hold the pose for 5 – 10 breaths.
  4. Option to hold plank on your knees as needed.

Yoga for Core Strength

Side Dolphin Planks
  1. From Dolphin Plank, begin to shift to the right side of your body; shifting your weight onto your right forearm and the knife’s edge of your right foot.
  2. Keep your core tight and hips lifted as you extend your left arm towards the sky.
  3. Hold the post for 5 – 10 breaths.

Yoga for Core Strength

Sphinx Pose (Salamba Bhujangasana)
  1. Lie on your belly and forearms with your elbows bent and placed directly underneath the shoulders.
  2. As you inhale, lift your upper torso and head away from the floor in a slight upper back backbend.
  3. Use the traction from the arms to lengthen through the belly and lower back. Hold the pose for 5 – 10 breaths.

Yoga for Core Strength

 

This 4 week sequence is brought to you by Diana Ratana of Diana Ratana Yoga.  Diana took her first yoga class at the age of 16 and from there, she quickly fell in love with the compassion, kindness, energy, and confidence she gained from yoga. What began as a means to get fit turned into a lifelong passion. Today, she instructs at Hot Feet Fitness where she regularly uses the lessons and tools learned from practice in her day to day life and vice versa. Her mission is to teach others how to learn from yoga and put their best foot forward to gain the most from their lives as well.

Calming Yoga Sequence

Seattle Yoga Photographer

Yoga Sequence


Seattle Yoga Photographer

Sukhasana- Begin in a comfortable seated position as you work on engaging the breath.  Breathe deep, filling your body with breath while you sit tall.  See if you can stay here for 10-20 long and slow breaths.


Seattle Yoga Photographer

Seattle Yoga Photographer

Cat and Cow (marjaryasana and bitilasana)- Move up to your hands and knees and begin working your way through cat and cow.  On the inhale, you’ll drop your belly towards the floor and look up.  As you exhale, round your back and tuck your chin.


Seattle Yoga Photographer

Thread the needle- Walk your right hand forward to create space, lift your left arm high before reaching your arm through the space you created.  If this feels too intense, move up to your forearm instead of the shoulder.


Seattle Yoga Photographer

Lift your right hand and left foot as you balance.  Stay here for 5-10 breaths before moving on to the next pose.


 

Seattle Yoga Photographer

Drop your left foot to the mat and lift your left arm as you move into a modified side plank position.  Be sure to go all the way back to cat/cow and complete all of the poses until this point on the opposite side as well.


 

Seattle Yoga Photographer

Come down onto your back, take the soles of your feet to the floor and lift your hips off of the mat.  Stay here in bridge for 5-10 breaths or more at a time.  Move up to bridge 3-5 times, maybe adding a block under the hips for the last one, making it restorative.  If you add a block feel free to stay there for a few minutes.


Seattle Yoga Photographer

Seattle Yoga Photographer
Lift your right leg and either grab the toe for a nice hamstring stretch or place the right ankle over your left knee for supine pigeon pose.  Rest your head and shoulders back to the floor and stay here for as long as it feels comfortable.  Be sure to do the other side as well before you finish your sequence.


Seattle Yoga Photographer

For the final resting pose of this sequence, put your legs up on the wall and relax!  Stay here for at least 5 minutes.  To make it feel even more amazing, place a bolster or sturdy pillow under your hips.


Pictured here: This yoga instructor is one of my favorite teachers and friends!  She also happens to be my doctor.  More on how she healed me later, if you’re interested in working with a naturopath who combines healthy natural medicine with yoga then you must check out PranaVis Medicine.  Alison is magnificent at helping her patients recover from chronic health conditions!

Animal Yoga Poses For Kids

Seattle Yoga Photographer

Seattle Yoga Photographer

“Playing Yoga” has become an essential activity in our house. The benefits of introducing your little one to yoga are endless, but here are a few of the ways we’ve seen the most benefit from practicing with little ones.

 

  1. Get them moving! My 4 year old gets cabin fever easily! We get the wiggles out quickly with asana
  2. Get them settled! You can also opt for more calming poses to help center and quiet your little yogi.
  3. Help regulate emotions. My daughter learned about the power of a deep breath at a really young age. I couldn’t believe how early on a child can feel the benefit of taking a cleansing breath to calm and balance tricky emotions. She even tells me on a regular basis, “Hey mama, you should really try to take a deep bweaf!”
  4. It gives you a way to connect! When you can let your little one in on your yoga practice, everyone wins!
  5. Help them feel strong! Any little yogi who can conquer airplane (Warrior III) pose is sure to feel strong and centered throughout their day! It takes a lot of focus to stay up on one leg like that!

 

Here are a few fun poses you can do with your little yogi to mimic animals they love!


Seattle Yoga Photographer

Lions Breath

While seated take a deep breath in and on the exhale stick your tongue out making a slight roaring sound.

Make it fun!

Get really wild with your lions breath!  See how loud you can get and how far you can stick your tongue out!  This is especially great if your little yogi really needs to get some energy out!

 


Seattle Yoga Photographer

Butterfly

Kids LOVE butterflies, and more importantly they love to imitate butterflies.  Have your child sit down with the soles of the feet together.  You can take your feet farther away from your body if it feels uncomfortable on the knees and hips.

Make it fun!

See if they can gently flap the wings of the butterfly. While they’re flapping ask them what color butterfly they are and where they would fly to if they were a real butterfly!


Seattle Yoga Photographer

Frog Pose

Squat down to the floor and then place your hands down on the floor between the feet.

Make it fun!

Give your little yogi a chance to hop up and down just like a frog.


Seattle Yoga Photographer

Starfish pose

Have your little one stand with their hands either at their sides or clasped together at their heart center. Then have them jump their feet apart as they reach their arms out wide like a starfish.

Make it fun!

See if they can jump around in a big circle instead of in one place.  Each time they jump in or out, move a little farther in the big circle until you get all the back to the front!

 

That’s all for today, but stay tuned for more kids yoga fun in the next few weeks!

 

 

 

Use Blocks To Work On Jump Throughs

How To Use Yoga Blocks

Trying to master a jump through can be very challenging and often overwhelming.  In this post, you’ll see how to use blocks to give you a little boost in the process along with some additional modifications.  I would absolutely recommend cork blocks for this over foam as they’re much more supportive.

  1. Start with the blocks in between the hands as you lift into downward dog.  Make sure you have a solid foundation and that the blocks are nicely in place.
  2. Lift onto the toes as you begin to build energy, preparing to jump through.
  3. Bend at the knees as you lift the hips up (if you’re not quite ready to jump, you can also slide your right foot up so it’s behind your left hand, and then your left foot behind your right hand, crossing your feet just behind the blocks.  If you do this, you’ll work on lifting the feet off the ground from here and into an L-Sit which may take quite some time to get to)
  4. As you jump through you’ll cross your legs before bringing your feet all the way through to an L-Sit.

Practice this regularly and over time you’ll build enough strength and stability to jump through without the blocks.

Of course, if you don’t have yoga blocks, you can swing over to my Etsy or Amazon stores to purchase a set of the blocks used in these photos.  Check back here to find more ideas on how to use yoga blocks to improve your Asana!

Thanks to Audrey Sutton of Blissful Soul for posing for the photos!
How To Use Yoga Blocks

How To Use Yoga Blocks

How To Use Yoga Blocks

How To Use Yoga Blocks

How To Use Yoga Blocks