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... you into an anterior pelvic tilt.</p>]]></content:encoded>
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<?xml version="1.0" encoding="UTF-8"?><rss version="2.0" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:sy="http://purl.org/rss/1.0/modules/syndication/" > <channel> <title>RSS Yoga Poses</title> <link>https://www.lamuworld.com/</link> <description>Yoga Poses</description> <lastBuildDate>Sun, 29 Jun 2025 17:17:42 -0400</lastBuildDate> <language>en</language> <sy:updatePeriod>daily</sy:updatePeriod> <sy:updateFrequency>1</sy:updateFrequency> <item> <title>Back pain Relief Stretch</title> <description>Many people think of stretching and immediately associate it with pre or post-workout, but what about adding in some muscle pain relief stretches during your work day? We are spending a considerable amount of time (approximately ...</description> <content:encoded><![CDATA[<img src="/img/herniated_disc_pain_relief_stretch_mckenzie.jpg" alt="Herniated disc pain relief stretch: McKenzie extension" align="left" /><p>Many people think of stretching and immediately associate it with pre or post-workout, but what about adding in some muscle pain relief stretches during your work day? We are spending a considerable amount of time (approximately 8 hours) seated at our desk during the day, or looking down on our phones or tablets. Surely, we should take some time to think about muscle pain relief. Overtime our bodies will no longer want to deal with the strain caused by static posture. The most common types of pain we experience are neck tension, stiff shoulders, hip and back pain. We take you through five effective active stretches for your whole body, resulting in increased mobility and muscle pain relief. Neck Stretch: Hold for 10 seconds, 3x/side Bend your head to the right. Lower and press down your left shoulder Reach forward with your left arm, just below shoulder level. This is a great neck stretch for overall neck tension and muscle pain relief since it stretches out the upper trapezius muscle, while simultaneously promoting activity of the serratus anterior muscle. Both of these muscles work together to create healthy shoulder movement. Thoracic Spine Rotations: Complete 5x/side Lay on your right side, with your right leg extended and your left knee bent at 90 degrees, propped up with either a foam roller or pillow, to lock out your lumbar spine. Outstretch your right arm to shoulder level with your palm facing up, and place your left arm directly on top. Slowly start lifting your left arm up, mimicking the motion of an archer, rotating segmentally up the spine to evenly distribute the motion. When the back of your left arm reaches the ground on the opposite side of your body, slowly rotate back to the starting position. This stretch is great for thoracic spine relief. To increase extension and rotation within our thoracic spine. This will also offload the lumbar spine, decreasing back tension. Hip Flexor Stretch (iliopsoas muscle release): Complete 5x/side Start in a kneeling position, with your left leg forward, and your right knee bent behind you. Tuck your pelvis under and squeeze your right glute. Reach your right arm up and overhead to the left. Lift your left arm up to shoulder level and rotate to the left. This hip flexor stretch helps to offset prolonged sitting by stretching out your anterior hip flexors, especially the psoas, which can pull you into an anterior pelvic tilt.</p>]]></content:encoded> <category><![CDATA[Relief]]></category> <link>https://www.lamuworld.com/Relief/back-pain-relief-stretch</link> <guid isPermaLink="true">https://www.lamuworld.com/Relief/back-pain-relief-stretch</guid> <pubDate>Mon, 30 Jun 2025 01:17:00 +0000</pubDate> </item> <item> <title>Good back Stretching Exercises</title> <description>Ankylosing spondylitis is a form of arthritis caused by inflammation of the joints. Patients often begin experiencing painful symptoms in early adulthood, including aches and stiffness in the lower back and hips. These are often ...</description> <content:encoded><![CDATA[<img src="/img/posture_exercise_10_easy_stretches_for.jpg" alt="Posture Exercise: 10 Easy Stretches For Better Posture" align="left" /><p>Ankylosing spondylitis is a form of arthritis caused by inflammation of the joints. Patients often begin experiencing painful symptoms in early adulthood, including aches and stiffness in the lower back and hips. These are often the worst after periods of inactivity or immediately after waking up. Unlike typical back pain one might experience from injury or spending too many hours in a chair, ankylosing spondylitis can affect other joints, particularly joints in the spine at the lower back and pelvis. The hip and shoulder joints can also be affected as well. The vertebrae in the back are of particular concern because, if left untreated, these joints can fuse together. This can cause a person to have a hunched over posture and may affect a person’s ability to breathe. While many patients endure these painful symptoms for up to 10 years before receiving a proper diagnosis, those who work with their doctors to find proper treatment experience a much greater quality of life. Experts agree that ankylosing spondylitis and other related diseases can run in families, so if you have relatives with a history of immune problems, you may be more likely to develop ankylosing spondylitis. If you’re experiencing lasting pain for more than three months that feels worse in the morning and better with movement, you should talk to your doctor about ankylosing spondylitis as the potential cause of your symptoms. Your doctor will perform a physical exam and ask you about your symptoms and whether you have a history of injuries in the affected joints. Your doctor may order imaging tests, such as an X-ray or MRI, to get a better look at what’s causing your pain. You can also expect a simple blood test to check for signs of inflammation, as well as to rule out other potential illnesses.</p>]]></content:encoded> <category><![CDATA[Exercises]]></category> <link>https://www.lamuworld.com/Exercises/good-back-stretching-exercises</link> <guid isPermaLink="true">https://www.lamuworld.com/Exercises/good-back-stretching-exercises</guid> <pubDate>Fri, 20 Jun 2025 01:17:00 +0000</pubDate> </item> <item> <title>What are the Bikram Yoga Poses?</title> <description>Bikram's Beginning Yoga Class is a series of twenty-six traditional hatha yoga postures designed to scientifically warm and stretch muscles, ligaments and tendons, in the order in which they should be stretched. Bikram Yoga's ...</description> <content:encoded><![CDATA[<img src="/img/bikram_yoga_to_alleviate_sciatica_livestrongcom.jpg" alt="Bikram Yoga to Alleviate Sciatica | LIVESTRONG.COM" align="left" /><p>Bikram's Beginning Yoga Class is a series of twenty-six traditional hatha yoga postures designed to scientifically warm and stretch muscles, ligaments and tendons, in the order in which they should be stretched. Bikram Yoga's twenty-six posture exercises systematically move fresh, oxygenated blood to one hundred percent of your body, to each organ and fiber, restoring all systems to healthy working order, just as Nature intended. Proper weight, muscle tone, vibrant good health, and a sense of well-being will automatically follow...</p>]]></content:encoded> <category><![CDATA[Poses]]></category> <link>https://www.lamuworld.com/Poses/what-are-the-bikram-yoga-poses</link> <guid isPermaLink="true">https://www.lamuworld.com/Poses/what-are-the-bikram-yoga-poses</guid> <pubDate>Tue, 10 Jun 2025 01:17:00 +0000</pubDate> </item> <item> <title>Yoga Asana Name in Hindi</title> <description>A classic yoga posture, Knees-to-Chest Pose has many therapeutic benefits. Because it’s performed on your back, it is sometimes referred to as “Supine Knees-to-Chest Pose.” Though the pose is rarely referred to by its ...</description> <content:encoded><![CDATA[<img src="/img/yoga_asanas_for_flat_stomach_with.jpg" alt="Yoga asanas for flat stomach with pictures" align="left" /><p>A classic yoga posture, Knees-to-Chest Pose has many therapeutic benefits. Because it’s performed on your back, it is sometimes referred to as “Supine Knees-to-Chest Pose.” Though the pose is rarely referred to by its Sanskrit name — Apanasana (ah-pahn-AHS-uh-nuh) — it can be helpful to understand its meaning. It comes from two Sanskrit words: “Apana” (meaning, “downward-flowing life force”) and “asana” (meaning, “pose”). In yoga, apana is a bodily energy that serves as the opposite function of “prana, ” which is considered the vital life force. Prana gives life to the body through breathing and other techniques. Apana , in contrast, is the body’s force of elimination. It flows downward and out of the body, eliminating impurities through the lungs and excretory systems. Practicing Apanasana relieves the pressure of this force of elimination, helping the body to efficiently reduce and expel waste, toxins, and tension. Benefits of Knees-to-Chest Pose The benefits of Apanasana are closely related to those of its variation, Wind-Relieving Pose ( Pavanamuktasana ): Relief from excess digestive air, indigestion, bloating, flatulence, acidity, and constipation. It is often recommended for those suffering from irritable bowel syndrome. In addition, this pose helps to keep your low back limber. It is often used as a soothing counter-pose to backbends and spinal twists. Because your body is compact in the pose, your thoughts are more easily drawn inward, which is useful for calming the mind and rebalancing your energy. Cautions Do not practice this pose if you are recovering from abdominal surgery or a hernia. Also avoid this pose if you have a spinal, knee, or hip injury. If you have a neck injury, do not lift your head (see Modifications & Variations, below). Women who are pregnant should not practice this pose after the first trimester. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga. Instructions Begin by lying on your back, with your legs and arms extended. As you exhale, draw both of your knees to your chest. Clasp your hands around them. If it is possible for you, wrap your forearms over your shins and clasp each elbow with the opposite hand. Draw your tailbone and sacrum down toward the mat, lengthening your spine even more. If it is comfortable for you to do so, softly rock backward and forward or side-to-side for a gentle spinal massage. Tuck your chin slightly and gaze down the center line of your body. Hold for up to one minute. Keep your breath smooth and even. With an exhalation, release and extend both legs along the floor and rest. Repeat up to six times. Modifications & Variations Knees-to-Chest Pose is good for all students, from beginners to advanced practitioners. There should be no pain and very little discomfort when performed. If you need to modify the pose to make it more comfortable, try these simple changes to find a variation that works best for you: To deepen the stretch, bring your nose to your knees when you’re in the full pose. If your stomach or chest is large, it might be difficult to clasp both hands around your legs. Instead, draw each knee slightly to the side of your body, toward each same-side armpit. Hold onto your shins with each hand, instead of clasping your legs directly over your chest. Tips Practicing Knees-to-Chest Pose can be calming and comforting. Keep the following information in mind when practicing this pose: Keep your spine lengthening along the floor all the way through your tailbone. Resist the tendency to let your buttocks and hips lift from the mat. It is more important to have a long spine than to draw your knees tightly in to your chest. Purify & Rebalance Practicing Apanasana is a gentle way to restore proper flow and function to the organs of your torso. As you release excess pressure from your digestive organs and low back, your mind will begin to release its pressures and tensions, as well. Practice this pose first thing in the morning and as last thing before going to bed. It’s a simple way to encourage your body, mind, and spirit to remain pure and balanced throughout your day!</p>]]></content:encoded> <category><![CDATA[Asanas]]></category> <link>https://www.lamuworld.com/Asanas/yoga-asana-name-in-hindi</link> <guid isPermaLink="true">https://www.lamuworld.com/Asanas/yoga-asana-name-in-hindi</guid> <pubDate>Sat, 31 May 2025 01:13:00 +0000</pubDate> </item> <item> <title>Correct Slouching Posture</title> <description>How slouching hurts your body Slouching—with your shoulders and upper back rounded forward—can lead to aches and pains in your back, neck and shoulders. “Headaches and tension in the shoulders and back are often created by ...</description> <content:encoded><![CDATA[<img src="/img/stop_slouching_heres_how_to_improve.jpg" alt="Stop Slouching! Here's How to Improve Your Posture | Eat + Run" align="left" /><p>How slouching hurts your body Slouching—with your shoulders and upper back rounded forward—can lead to aches and pains in your back, neck and shoulders. “Headaches and tension in the shoulders and back are often created by chronic bad posture, ” says Peggy W. Brill, a physical therapist based in New York City and spokesperson for the American Physical Therapy Association. “If you’re slouching, you may also have gastrointestinal reflux or feel fatigued because you’re unable to breathe deeply.” Check yourself out in the mirror Most of us are so accustomed to hunching over our desks, computers or handheld devices that we don’t even know what good posture is...</p>]]></content:encoded> <category><![CDATA[Improve Posture]]></category> <link>https://www.lamuworld.com/ImprovePosture/correct-slouching-posture</link> <guid isPermaLink="true">https://www.lamuworld.com/ImprovePosture/correct-slouching-posture</guid> <pubDate>Wed, 21 May 2025 01:10:00 +0000</pubDate> </item> <item> <title>Exercises for Lower back ACHE</title> <description>In the United States lower back pain is one of most common complaints. The Mayo Clinic states that most people will experience low back pain at some point in their lives. Lower back pain is experienced by sedentary people as well ...</description> <content:encoded><![CDATA[<img src="/img/exercises_for_lower_back_ache_archives.jpg" alt="Exercises for lower back ache Archives - The FIT Movement" align="left" /><p>In the United States lower back pain is one of most common complaints. The Mayo Clinic states that most people will experience low back pain at some point in their lives. Lower back pain is experienced by sedentary people as well as highly-trained athletes. If you look at a typical weekday of an average American who works a nine-to-five job, it is easy to see why lower back pain is an issue. A Marathon of Sitting Leads to Low Back Pain Upon awakening one may sit to have coffee or breakfast before sitting to drive to work. When arriving at work the corporate employee will often sit at a desk or in meetings until lunch. Lunch involves more sitting, before sitting at the desk to finish the workday. Then of course there is the commute home and another sit-down meal. Exhausted from a long day of sitting at the office one may choose to sit on the sofa to watch television to unwind. If we look at it from an anatomical standpoint we realize the hamstring muscles and the illiopsoas muscles are shortened from the many hours of sitting and this causes strain on the lower back. But I'm an Athlete, and My Back Still Hurts Any weight-bearing sport or exercise that involves running, jumping, or rapid dynamic movements produces tension on the lower back. When these activities are repeated over time without properly stretching and releasing these tight muscles overuse injuries may occur. For the sedentary nine-to-five worker exercise is key for relieving lower back pain as well as reducing the risk of heart disease and diabetes. However, I’m assuming you are not in that category. If you are, then add some cardiovascular exercises along with the stretches suggested below. If you have a slipped disc in the lower back or sciatica, please avoid all deep forward bends as these can make your condition worse. Lower Back Pain Relief Yoga Sequence For lower back relief please do the following poses daily or at least after your workout. Breathe deeply in and out of the nose while doing these poses. 1. Supine Hamstring Stretch Lying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left let for 3-5 minutes. 2. Two-Knee Twist Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm.</p>]]></content:encoded> <category><![CDATA[Exercises]]></category> <link>https://www.lamuworld.com/Exercises/exercises-for-lower-back-ache</link> <guid isPermaLink="true">https://www.lamuworld.com/Exercises/exercises-for-lower-back-ache</guid> <pubDate>Sun, 11 May 2025 01:08:00 +0000</pubDate> </item> <item> <title>Best Lower back Stretches Flexibility</title> <description>Sit on the floor with legs straight in front of you. Start by reaching arms upwards. Gently lean forward and reach towards your toes. This stretches both the hamstrings, leg muscles, and the lower back. For a more advanced ...</description> <content:encoded><![CDATA[<img src="/img/stretches_to_improve_low_back_flexibility.jpg" alt="Stretches to Improve Low Back Flexibility | LIVESTRONG.COM" align="left" /><p>Sit on the floor with legs straight in front of you. Start by reaching arms upwards. Gently lean forward and reach towards your toes. This stretches both the hamstrings, leg muscles, and the lower back. For a more advanced version, keep your back completely straight as you lean over. Advanced or more flexible stretchers can reach past feet. The goal is not actually to reach your toes (or not), but to straighten and lengthen the back. A mistake in form is to be focused on the feet rather than the back. This is a back exercise, not a foot-grabbing game. Use props to get the form proper. Therabands, rolled up towels and belts can all be used to get into a modified form. This is not cheating; it is using tools to help you stretch. Do a standing pike stretch. While standing erect, bend forward at the waist and reach towards the ground. Bend forward far enough to feel a comfortable stretch in the back and legs. Method 2 Camel pose While standing or kneeling with your feet (or knees) shoulder-width apart, push your hips forward and lean back until you feel a stretch. This can be done with or without supporting yourself with your hands. This is an intermediate yoga pose, and not one that should be done with a sore or stiff back or without guidance from a knowledgeable instructor. If you cannot sink backwards enough to reach the heels, use yoga blocks or other props to support your back. Again-this is a challenging pose. Supports can help reach this goal, not be a "cheat". For a deeper, even more helpful pose, for advanced students, try to bring your head to the floor. This is the camel in diamond position. Method 3 Back bend (bridge) Once you can comfortably perform the back extension, lie down on your back with your knees and arms spread shoulder width apart and push up to a back bend. Method 4 Animal-pose stretches Kneel with your arms on the floor in front of you shoulder width apart. Push your spine to the ceiling and hold, then push your spine down and lift your head. Do an advanced cat stretch. Start as with the cat stretch, but slowly slide your arms forward on the mat while arching your back until you get your shoulders to touch the ground. Do a cobra stretch. Lie on your stomach with your elbows bent and hands by your sides. Slowly straighten your arms and tilt your head back. Do a swan stretch. Get into the position of the seal stretch, then slowly bring your feet up to try to touch your head. If you cannot touch your head with your toes, get them as close as you can to your head. This is a very effective stretch to improve back flexibility. Method 5 Basket stretch While on your stomach, bend your knees and reach behind you to grab your ankles. Lift up with your arms and feet. Method 6 Splits stretches (beginner and intermediate) Go into a lunge position. Push your pelvis down. If you feel pressure or pain, try not to push too hard. Stay in the lunge position. Sit back onto your bended knee and stretch out your front leg. Try to put your forehead to your knee. You should feel a stretch in your hamstring. Try to go down into the splits. Go down and far as you can but push a little further. Hold this position for 30 seconds. If you think you cannot do it, you are wrong! Just repeat steps 1, 2, and 3, three times a day (in the morning when you wake up, at noon, and before you go to bed). You shall soon achieve your splits, with practice. Method 7 Split stretch Start with your right foot. Place it in straight in front of you, as if you were doing the splits. With the left leg, bend it and place it behind as if you were doing a cheat version of the splits. Touch your right foot with both hands. Now, try to touch your knee with your forehead. Hold for 15 seconds minimum. Face the left. Bring your left arm over your body and try to touch your right foot. Hold again. Turn as far as you can to the right. Hold again. Arch your back, and try to look behind. Hold again. Switch. For each position, hold the position. Practice going down. However, make sure that your ankle is always in front and do not let your knee bend and go over it. Do not bounce. Stretch in the morning and evening. Community Q&A Ask a Question If this question (or a similar one) is answered twice in this section, please click here to let us know. Tips Self motivation is key! If you start to lose hope, just remind yourself of how awesome it'll be once you can do a front walkover. Don't force your back to bend too far; it could cause major damage. Start off with small back stretches and work your way up. Stay safe! Be consistent. Set aside time each day to stretch. Especially as we get older our backs tighten up if they are not stretched frequently. It's important to remember to begin stretching slowly to ensure your muscles don't become too sore. Make a goal for how flexible you want to become. When you achieve your goal, celebrate and set a new one. Not everyone has a very flexible back, practice frequently for 15 or 30 minute sessions. Decide what stretches are best for you and how often you will do them. If you always do the same stretches every day it will get boring, change it up a bit and you will be more likely to continue. Practice against wall for you to get used to the feeling. Don't push it. Your back isn't going to become flexible overnight. Do exercises to strengthen and stretch your stomach muscles. Your back and stomach work together, so what you do for one will affect the other. If you don't become flexible right away that's okay but that just means you have to keep practicing. Don't worry if you keep practicing you'll get it soon enough. Sore today, stronger tomorrow . Remember this if you wish to get a more flexible back. Warnings No pain no gain is a myth! If stretching is causing lower back pain, stop immediately! Being sore and stretching is one thing, but actual pain will not benefit your flexibility. After doing a back stretch, make sure to stretch the other way, say you're doing a backbend, once you come out of that pose move into a child's pose If at any point you feel a pinching in your back, stop immediately! Continue stretching only if the pinch does not return. Discontinue or lighten up on any exercise that results in this sort of pain. Always check with your physician before starting any exercise or stretching regimen.</p>]]></content:encoded> <category><![CDATA[Yoga Terms And Meanings]]></category> <link>https://www.lamuworld.com/YogaTermsAndMeanings/best-lower-back-stretches-flexibility</link> <guid isPermaLink="true">https://www.lamuworld.com/YogaTermsAndMeanings/best-lower-back-stretches-flexibility</guid> <pubDate>Thu, 01 May 2025 01:07:00 +0000</pubDate> </item> <item> <title>Yoga Stretch for back and Hip</title> <description>Sit on floor, bend both knees and bring feet together. Using hands, open feet up like a book, pressing knees toward floor with elbows (as shown). If you want more of a stretch, extend arms out in front of you placing palms on ...</description> <content:encoded><![CDATA[<img src="/img/spine_stretching_coach_of_hearts_ankylosing.jpg" alt="Spine stretching | Coach Of Hearts-Ankylosing Spondylitis" align="left" /><p>Sit on floor, bend both knees and bring feet together. Using hands, open feet up like a book, pressing knees toward floor with elbows (as shown). If you want more of a stretch, extend arms out in front of you placing palms on floor. Stay here for five breaths (about 30 seconds). Happy Baby Series Lie flat on back. Bend left knee and hold onto the outside edge of flexed foot with left hand (as shown). Keep left arm on the outside of left leg. Gently use your upper body strength to press left knee to floor below armpit. Try not to tense shoulders or chest. Stay like this for five deep breaths, then switch legs. Then do both legs together for another five breaths. Pigeon Sit with right knee bent and left leg extended straight behind body (as shown). If your hips are flexible, inch right foot away from body. Make sure left hip is pointing down toward mat. If it begins to open up toward ceiling, draw right foot back in toward body. Rest hands on hips, walk hands out in front of body, allowing torso to rest over right knee or raise arms overhead. Hold here for five breaths, then repeat on other side. Double Pigeon Sit on floor with legs straight out in front of body. Bend right knee and place knee, shin and foot on floor so leg is parallel with pelvis. Bend left knee and place it on top so both knees, shins and ankles are stacked (as shown). To make this pose more intense, place hands in front of shins and walk palms out as far as you can, folding torso over legs. Stay here for five breaths, slowly release, then switch legs.</p>]]></content:encoded> <category><![CDATA[Yoga Terms And Meanings]]></category> <link>https://www.lamuworld.com/YogaTermsAndMeanings/yoga-stretch-for-back-and-hip</link> <guid isPermaLink="true">https://www.lamuworld.com/YogaTermsAndMeanings/yoga-stretch-for-back-and-hip</guid> <pubDate>Mon, 21 Apr 2025 00:54:00 +0000</pubDate> </item> <item> <title>Advanced Yoga Posture Asanas</title> <description>Are you looking for ways to advance your asana and take your practice to the next step? Join Catherine Marquette for a special 4-workshop series to safely and precisely explore some of those advanced postures you’ve been ...</description> <content:encoded><![CDATA[<img src="/img/exploring_advanced_asana_to_deepen_your.jpg" alt="Exploring Advanced Asana to Deepen Your Yoga Practice | Kula Yoga" align="left" /><p>Are you looking for ways to advance your asana and take your practice to the next step? Join Catherine Marquette for a special 4-workshop series to safely and precisely explore some of those advanced postures you’ve been wanting to try! This series will introduce you principles of alignment in basic asanas that you will then be able to apply to the more challenging ones. You’ll learn about the body’s physiology and what makes these postures possible. And even if you aren’t able to master every pose taught–at least you’ll have fun trying! We meet for 2 hours on the last Saturday of each month from 2-4 pm. Week 1: Saturday June 24, 2-4 PM Surya Namaskar (the sun salute) is a staple of many styles of yoga, especially Ashtanga and its derivatives like “Vinyasa” or “Flow”. Join Catherine in this two hour workshop as she breaks down the components of Surya Namaskar and its variations and introduces modifications to make the practice more easeful and – in some cases – more advanced. You’ll walk away with a packet to begin to practice this popular sequence on your own. Full Series Dates: Saturday June 24: Surya Namaskar / Sun Salutations — breaking it down and building it up Saturday July 29: Standing Poses – deconstructing the foundation of the asana practice Saturday August 26: Inversions – demystifying the art of going upside down Saturday September 30: Getting to the Core of It – focusing on the core and how it can lift you up (including arm balances!) Cost: General: $40 per class; $125 for the full series Open to all Hatha students who have a solid understanding of basic asanas. Teachers who are looking for ways to enhance their sequencing and cues are also welcome! Not sure if this is for you? Just email us and we’ll have a chat. Catherine Marquette is an alignment junkie who prioritizes precision and safety. She first came to yoga through injury – two foot surgeries had ended the former collegiate runner’s life as she knew it, and her doctor prescribed yoga as a way to find movement in the bones and strength in the muscles. What she didn’t realize was that yoga would also be the way to calm her Type A wandering mind and integrate her body, mind and breath. Catherine is a RYT-500 teacher, having received her 200hr certification under Kim Weeks at Boundless Yoga (DC) and her 500hr certification at YogaWorks (NYC) under senior teacher Chrissy Carter. Catherine dove into anatomy and safe alignment principles through an additional 108hr training via Anatomy Studies for Yoga Teachers with Jason Brown. She teaches an alignment-based, challenging, movement-oriented class that provides a well-rounded journey of standing poses, inversions/arm balances, back bends and forward folds. Catherine recently returned to the DC community after 8 years away, mostly in New York City, and is excited to return to the city where she first started her career and yoga practice. Learn more about Catherine at her website.</p>]]></content:encoded> <category><![CDATA[Yoga Terms And Meanings]]></category> <link>https://www.lamuworld.com/YogaTermsAndMeanings/advanced-yoga-posture-asanas</link> <guid isPermaLink="true">https://www.lamuworld.com/YogaTermsAndMeanings/advanced-yoga-posture-asanas</guid> <pubDate>Fri, 11 Apr 2025 00:53:00 +0000</pubDate> </item> <item> <title>Yoga for Spine Flexibility</title> <description>To paraphrase Kundalini Yoga Master Yogi Bhajan, “You may die, but you will never grow old if your spine stays flexible.” I buy that. Just from my own experience, I know that I feel better, think better, and have more energy ...</description> <content:encoded><![CDATA[<img src="/img/rabbit_yoga_district.jpg" alt="Rabbit | Yoga District" align="left" /><p>To paraphrase Kundalini Yoga Master Yogi Bhajan, “You may die, but you will never grow old if your spine stays flexible.” I buy that. Just from my own experience, I know that I feel better, think better, and have more energy when my spine is strong, flexible, and pain free. To have a healthy back and spine, it's true that core strength and flexibility in the hamstrings are both essential. But we can’t overlook the benefits of a yoga practice focusing on the strength and health of our spines. Just remember to be where you are today as you practice (not where you were a month ago or where you’ll be in two weeks — respect the body and listen when it talks). OK! Let’s start growing young, shall we? Child's Pose Since we’re working with the back — its flexibility, strength, and balance — let’s just draw our attention to it. Feel free to take any version of Child’s Pose that feels good to you — your arms can be anywhere, knees apart or together, adding props as needed. Inhale and feel the expansion of the back body; feel each vertebrae separate, ever so slightly. Then exhale and let your body sink into the earth/floor/mat. Just breathe and focus here as long as you’d like, becoming aware of how the body feels and any issues that arise right now, in this moment. Then let it all go. Cat/Cow Inhale and bring your hands out in front (if they’re not there already) and come up onto all fours. If your back feels a bit stiff, go ahead and do a few cat/cow spinal waves. When you feel a bit warmer, come back to a neutral position on all fours. Begin on an inhale; firm the belly and lift the right leg and left arm, stretching them to opposite ends of the room. Balance here a moment, then exhale and come back to all fours. Inhale and switch sides. Feel free to stay here, alternating sides, if you’re comfortable. But if you’re looking for a bit more of a challenge, try connecting that left hand and right foot, pressing the foot away while holding it and allowing that pressure to draw and deepen the backbend. Hold here for a few breaths, keeping the core engaged, then switch. Try three more times on each side. Come into Child’s Pose and rest for a few breaths Plank Inhale and come back onto all fours, stretching forward until you come to Plank Pose (knees up or down). Keep the core engaged and the bum down — a nice straight line, in other words. Breathe here — three breaths if you can — and exhale down onto the belly, keeping the elbows close to the ribs. Control the descent as much as you can. Cobra Once there, press the pelvis and pubic bone into the mat and draw the belly in slightly, engaging the core (this will lengthen the spine). Slide the hands beneath the shoulders; inhale and, engaging the core and the low back muscles, lift the heart into Cobra (Bhujangasana) or Half Cobra (Ardha Bhujangasana). Keep the shoulders down and the belly engaged, head neutral. Take a nice inhale, then exhale down. Turn the head to one side, arms by your side, and bring the big toes together, letting the heels open to either side, to relieve the low back. Locust Now prop your chin on the mat. Press the pelvis into the floor, draw in the belly, and as you inhale, see if you can stretch the feet and arms away so that the heart and low legs lift from the mat (Locust Pose or Salabhasana). Take one deep breath, then exhale back down to the mat. Turn the head to the other side, bring the big toes together, and breathe. Feel free to repeat steps four and five a few times. When you’re ready, inhale and press up to all fours, exhale back into Child’s Pose. Side Plank Inhale up onto all fours and come into Plank Pose (knees up or down). Exhale, hold. Inhale and begin to shift your weight onto the right side, coming into Side Plank (right knee can stay on the mat for stability, or step it out to meet the left). Keep a nice straight line here—use the core. Keep the gaze neutral, or look up at the extended arm, if it’s comfortable. Inhale here, then exhale and return to plank. Take a break if you need one, or proceed, on the inhale, into Side Plank on the other side. Return to Plank Pose; rest in Child’s Pose for a few breaths. Camel Next, inhale and come sitting on the heels. Exhale here. Inhale and stand on the knees, bringing the hands to the sacrum. Exhale here, balancing. Inhale and begin to draw the heart up toward the ceiling. As you draw the body up (using the hands on your back for support), you’ll find that you start to go back into Camel (Ustrasana). Hold here a moment, then return to neutral. Note: if you have pain in the back here or find it hard to breathe, then extend the spine more before you go back; remember only to bend as far as you can comfortably. If you feel OK with the hands on the sacrum, feel free to drop your grip to your heels or to blocks set up by the feet. Repeat three times, using the core to come back to center, then come into Child’s Pose. Breathe. Downward Dog Inhale and come to all fours; exhale into downward facing dog. Hold here a moment, pedaling the feet, keeping the shoulders sliding down the back, a microbend (or more) in the knees, and a long torso with the sitting bones tilting toward the ceiling. Inhale and draw the right foot between the hands. Exhale, settle. High Lunge Inhale and, using the core, bring the body up into high lunge. Bring the hands to the hips or extend them to the sky. High Lunge Pt. 2 Keeping the pose, clasp the hands behind you (if it’s comfortable—otherwise, bring them to the sacrum), allowing them to drop down toward the mat, allowing the body to come into a slight backbend. If it feels OK in the neck, the gaze can rise. Exhale here, then inhale as you come back to your high lunge. Exhale, hands to the hips.</p>]]></content:encoded> <category><![CDATA[Yoga Terms And Meanings]]></category> <link>https://www.lamuworld.com/YogaTermsAndMeanings/yoga-for-spine-flexibility</link> <guid isPermaLink="true">https://www.lamuworld.com/YogaTermsAndMeanings/yoga-for-spine-flexibility</guid> <pubDate>Tue, 01 Apr 2025 00:42:00 +0000</pubDate> </item> </channel></rss>If you would like to create a banner that links to this page (i.e. this validation result), do the following:
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