Navasana – Boat Posture (Modified)

Pronounced NAH-VAHS-anna, nava means boat.  This is boat posture (modified). This posture is found in the seated sequence of Ashtanga Vinyasa Yoga (primary series). It is recommended to seek the guidance and supervision of a qualified yoga teacher when practicing yoga postures. Sitting on a yoga mat, pull the flesh away from under the sit bones.  Lift the pelvic floor up.  Lift in the lower back.  Lengthen the spine vertebrae by vertebra with the top of the head reaching towards the sky.  The shoulders are broad, with the shoulder blades reaching down the back towards the waist. Inhale, drawing the navel up…

Prasarita Padottanasana A – Feet Spread Out Intense Stretch Posture A

Pronounced pra-SAH-ree-tah pah-doh-tan-AHS-anna, meaning feet spread out intense stretch posture. This posture is found in the standing sequence of Ashtanga Vinyasa Yoga and is one of 4 in the Prasarita Padottansasana series, A-D. It is recommended to seek the guidance and supervision of a qualified yoga teacher when practicing yoga postures. Standing at the front of the yoga mat in Tadasana (Mountain Posture), inhale stepping the right foot towards the back of the mat.  This is a wide step with the outer edges of the feet parallel.  The feet are firmly rooted into the ground.  Do not lock the knees.  The arms…

modified side angle posture in yoga

Utthita Parsvakonasana – Extended Side Angle Posture (Modified)

Pronounced oo-TEE-tah parsh-vah-cone-AHS-anna, this is Extended Side Angle Posture. This posture is found in the early stages of the Ashtanga Vinyasa Yoga standing sequence.  Here I will discuss a modified version of this posture which does not require props. It is recommended to seek the guidance and supervision of a qualified yoga teacher when practicing yoga postures. Begin by standing at the front of a yoga mat in mountain posture (tadasana).  The pelvic floor and bandhas are engaged – with the navel pulling inwards, towards the spine. On an inhale, take a wide step, stepping the right foot towards the back of the mat, with…

Utkatasana, fierce, powerful pose, yoga

Utkatasana – Fierce Posture

Pronounced OOT-Kah-Tahs-anna, Utkata means powerful or fierce. This posture is found in the standing sequence of Ashtanga Vinyasa Yoga. It is recommended to seek the guidance and supervision of a qualified yoga teacher when practicing yoga postures. Utkatasana is entered into with an inhale.  The feet are firmly rooted into the ground, with the toes, ankles and knees touching.  The sit bones (two bony points in the bottom) are reaching towards the ground (as if sitting on a low chair).  The pelvic floor and bandhas are engaged – with the navel pulling inwards, towards the spine. Whilst keeping this foundation,…