Sublime

This first routine is more yang than the others and is focused on the spine’s movements rather than the hips. Any or all of the postures can be repeated as many times as needed. If one or two sets is not enough, then do three or four. Just be sure to rest enough and to avoid strain. 1. Leg Raises 2. Snail 3. Caterpillar 4. Tripod 5. Crocodile 6. Ca

Mini Uḍḍīyāna Bandha is practiced during prāṇāyāma and while working in āsana by distinctly toning the myofascial structures that lie deep within the body beneath the pot of the belly. The pattern of Uḍḍīyāna Bandha comes up no higher than two inches below the navel

focus on increasing your exhalation, breathing slow and low into your abdomen, and allowing your shoulders and chest to relax. Make sure you are breathing through your nose.

A load is a load, and yoga provides many opportunities to load the body in a variety of ways. You have probably experienced the effect of adaptation in the body. You might recall struggling with a certain yoga pose, then that pose becoming more comfortable as you practiced it. Or perhaps you felt your first strong yoga class was difficult to keep u

This concept can also be applied to body-weight movements found in yoga.