Ashtanga yoga is a dynamic and physically demanding practice that combines breath with movement. One of the challenging poses in the Ashtanga yoga sequence is Utthita Hasta Padangusthasana.  Known in English as Extended Hand-to-Big-Toe Pose. This pose requires strength, flexibility, and balance.  With consistent practice, it can be mastered. In this blog post, we will provide you with benefits, contraindications, modifications and step-by-step instructions to help you confidently practice Utthita Hasta Padangusthasana.

BENEFITS:
Utthita Hasta Padangusthasana offers a multitude of benefits for both the body and mind. Some of the key benefits of practicing this pose include:

1. Improved balance and stability: Utthita Hasta Padangusthasana challenges your balance as you balance on one leg while extending the other leg. Regular practice can help improve your sense of balance and stability, both on and off the yoga mat.
2. Increased flexibility: This pose requires flexibility in the hamstrings, hips, and groin. Regular practice can help stretch and strengthen these areas, improving your overall flexibility and mobility.
3. Strengthened core and leg muscles: As you balance on one leg and extend the other leg, you engage your core and leg muscles, including the quadriceps, hamstrings, and glutes. Regular practice can help strengthen these muscles, enhancing your overall physical strength and stability.
4. Improved focus and concentration: Utthita Hasta Padangusthasana requires focus and concentration to maintain balance and stability. Regular practice can help improve your mental focus and concentration, bringing a sense of mindfulness to your practice.
5. Enhanced body awareness: This pose requires you to be aware of your body alignment, balance, and breath. Regular practice can help develop a heightened sense of body awareness, allowing you to better understand and connect with your body.

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Incorporating Utthita Hasta Padangusthasana into your regular yoga practice can provide you with a wide range of physical and mental benefits. Remember to practice with patience, listen to your body, and modify as needed to avoid any strain or injury.

Contraindications:

1. Recent or chronic injuries to the hips, knees, or ankles: If you have any recent or chronic injuries to the hips, knees, or ankles, it's important to avoid or modify Utthita Hasta Padangusthasana to avoid further strain or injury. Always listen to your body and work within your comfort level.
2. High blood pressure: Utthita Hasta Padangusthasana requires you to hold your leg up for an extended period of time, which can increase blood pressure. If you have high blood pressure, it's advisable to practice this pose with caution and avoid holding the leg up for too long.
3. Vertigo or dizziness: The balancing aspect of Utthita Hasta Padangusthasana can trigger vertigo or dizziness in some individuals. If you experience these symptoms, it's best to avoid or modify the pose to avoid discomfort or risk of falling.

As with any yoga practice, it's important to consult with a qualified yoga instructor or healthcare professional if you have any concerns or medical conditions before attempting Utthita Hasta Padangusthasana or any other yoga pose. They can provide you with personalized guidance and modifications to suit your individual needs and ensure safe and effective practice. Always practice mindfully, listen to your body, and respect your limits to avoid any strain or injury during your yoga practice.

Tap here to watch a step-by-step tutorial video of Utthita Hasta Padangusthasana

Step-by-Step Instructions for the Full Expression of Utthita Hasta Padangusthasana

Ekam – Inhale:
Standing in Samasthithi, inhale your right arm out directly in front of you. Simultaneously, lift the right leg straight up. On the same inhale, catch the big toe with your thumb, index and middle finger

Dve – Exhale:
Exhale your torso over your extended right leg as you bend your right elbow to ring your torso towards your leg. Work with tensegrity or oppositions of force to maintain your balance.  To do that, work to press your pelvis backwards as you extend your upper body forwards. Gaze to the big toe of your right foot (Padayoragra Drishti). Breathe here for 5 deep breaths.

Trini – Inhale:
Inhale as you straighten your right arm and bring your torso upright back to standing position.

Catvari – Exhale, 5 Breaths:
Still holding your fingers to your big toe, exhale as you take your right leg out to the right. Gaze over the left shoulder (Parsva Drishti). Stay here for five deep breaths.

Panca – Inhale:
Bring your right leg forward again. Your right arms stays extended, the left hand on your hip

Sat – Exhale:
Exhale fold your torso over your extended right leg.

Santa – Inhale, Exhale, 5 breaths:
Inhale bring your torso back up to standing position and then exhale your hands to your his. Hold your leg upright in this position with a neutral spine.  Use your deep core muscles. Stay here for five deep breaths.

Ashtau - Caturdasa 8 to 14:
At the end of the fifth exhale, lower the right leg down. Then repeat the entire flow of movement (Vinyāsa 1 to 7) on the left side. 

Like any yoga pose, Utthita Hasta Padangusthasana requires consistent practice to master. Incorporate it into your regular yoga practice, and be patient with yourself as you work towards improving your strength, flexibility, and balance.
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Tap here to watch a step-by-step tutorial video of Utthita Hasta Padangusthasana
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Remember, it's important to listen to your body and only go as far as your comfortable range of motion allows. Yoga is not about pushing yourself beyond your limits, but rather finding a balance between effort and ease. Always practice mindfully and with awareness, and consult with a qualified yoga instructor for guidance and modifications that suit your individual needs.

​Utthita Hasta Padangusthasana is a challenging yet rewarding pose in the Ashtanga yoga sequence. With consistent practice, you can master this pose and reap its numerous benefits. Follow the step-by-step instructions provided in this blog post, practice regularly, and enjoy the journey of exploring and deepening your yoga practice with Utthita Hasta Padangusthasana. 

Practice with The Yoga Shala
If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning.  Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship).  Visit theyogashala.org for details.

Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more!

We hope you find this video series helpful to you in creating or maintaining your yoga practice!

About Krista: 
Krista Shirley is a level II authorized Ashtanga Yoga teacher.  She is deeply passionate about sharing these teachings with all who wish to learn.

If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship.  Check out www.theyogashala.org for more details.

If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India.

❤️SHOP MERCHANDISE: Nysa Products

❤️LET'S BE SOCIAL:
Instagram: Krista Shirley Yoga
Instagram: The Yoga Shala
Facebook: The Yoga Shala
Facebook: KristaShirleyYoga

For other inquires please contact:  krista@theyogashala.org

Ashtanga Yoga is a traditional style of yoga that incorporates a set sequence of postures along with breath control and focus. The Ashtanga Yoga system also teaches students two sacred mantras.

​Mantras are sacred syllables, words, or phrases often practiced as a form of meditation or chanting to enhance the practice.

Click here to view our YouTube video on Mantras and the Ashtanga Yoga Opening and Closing Mantras

Parsvottanasana is also known as Intense Side Stretch Pose or Pyramid Pose. It is the twelveth posture in the Ashtanga Yoga Standing sequence, and comes after Prasarita Padottanasana D. Parsvottanasana is a powerful standing forward bend that offers an array of physical and mental benefits. 

Benefits of Parsvottanasana:

1. Stretches the Hamstrings: Parsvottanasana provides a deep stretch to the hamstrings, helping to improve flexibility and prevent tightness in the back of the legs.
2. Strengthens the Core and Legs: This pose strengthens the core muscles, quadriceps, and glutes, improving stability and balance.
3. Enhances Digestion: Parsvottanasana stimulates the abdominal organs, aiding in digestion and promoting a healthy digestive system.
4. Improves Posture: This pose helps to lengthen and align the spine, improving posture and promoting proper spinal alignment.

While Parsvottanasana can be beneficial for many practitioners, there are some contraindications to be aware of. It's important to consult with a qualified yoga teacher or a healthcare professional before attempting this pose if you have any of the following conditions:

1. Back Injuries: If you have a history of back injuries, such as herniated discs, sciatica, or chronic back pain, Parsvottanasana may not be suitable for you. Forward bends can put strain on the lower back, and it's important to avoid any discomfort or pain in this area.
2. Hamstring Injuries: If you have a hamstring strain, tear, or other hamstring injuries, Parsvottanasana may exacerbate the condition. It's important to allow the hamstrings to heal fully before attempting deep stretches like Parsvottanasana.
3. High Blood Pressure: Parsvottanasana involves a forward fold, which can increase blood pressure in the head and neck. If you have high blood pressure or any cardiovascular conditions, it's best to practice this pose with caution and avoid any strain or pressure on the neck and head.
4. Vertigo or Balance Issues: Parsvottanasana requires balance and stability, and if you have vertigo or balance issues, it may be challenging to maintain proper alignment in this pose. It's important to prioritize safety and avoid any risk of falling or injury.
5. Pregnancy: If you are pregnant, it's best to avoid Parsvottanasana, especially in the later stages of pregnancy. Forward bends can compress the abdomen and may not be suitable for pregnant women. Always consult with your healthcare provider and a qualified yoga teacher for safe and appropriate modifications during pregnancy.
6. Recent Surgery or Injury: If you have had recent surgery or injury, particularly in the legs, hips, or lower back, Parsvottanasana may not be suitable for you. It's important to allow the body to fully heal before attempting any challenging yoga poses.

Remember, it's crucial to listen to your body and practice with mindfulness. If you experience any pain, discomfort, or dizziness during Parsvottanasana, come out of the pose and seek guidance from a qualified yoga teacher or healthcare professional. Safety and awareness should always be a priority in your yoga practice.

​Tap HERE to watch a step-by-step tutorial video on Parsvottanasana

Parsvottanasana is a powerful standing forward bend that offers numerous benefits for the body and mind. With consistent practice and proper alignment, you can master this pose and add it to your Ashtanga yoga routine. Remember to always modify the pose as needed to suit your individual needs. Embrace the journey of your practice and enjoy the benefits of Parsvottanasana in your yoga journey!

Have you ever wondered how you can achieve a state of balance and stability in your yoga practice? One concept that can help you unlock the secrets to mastering yoga poses and finding a sense of ease in your practice is tensegrity.

In a pose like Boat Pose (Navasana), for example, we engage the muscles of our abdominal area to create tension and stability, while also maintaining a sense of relaxation in our shoulders, neck, and face. The tension in our core muscles creates compression, while the rest of our body remains soft and relaxed, allowing for stability and ease of movement. This balance of tension and compression creates a stable and strong core, just like in a tensegrity structure.

Cultivating Mind-Body Connection:
Tensegrity in PranayamaPranayama, or yogic breathing techniques, are an integral part of yoga practice and play a vital role in cultivating the mind-body connection. Tensegrity can help us understand how to use tension and relaxation in our breath to create balance and stability in our minds and bodies.

For instance, in poses like Warrior II (Virabhadrasana II), we engage the muscles of our legs and arms to create tension, while maintaining a relaxed and aligned spine. The tension in our limbs creates compression, while the rest of our body remains balanced and aligned. This balanced distribution of tension and compression promotes optimal body alignment, reducing the strain on our joints and muscles and preventing injuries.

Mindful Awareness:
Tensegrity in MindfulnessMindfulness is an essential aspect of yoga practice, and tensegrity can help us cultivate mindful awareness by bringing attention to the balance between tension and relaxation in our bodies.

Tap HERE to watch our tutorial on Tensegrity

About Krista: Krista Shirley is a level II authorized Ashtanga Yoga teacher.  She is deeply passionate about sharing these teachings with all who wish to learn.

If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship.  Check out www.theyogashala.org for more details.

If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India.
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​Join us, July 16th-24th, for 9 days of yoga asana and a guiding theme each day. Open to all levels. If you desire to be more present and connected then this challenge is for you. We will help you create a routine by commitment to yourself.
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What is self-care and how can we create a routine that reflects that?
Maybe you find it hard to love yourself or maybe you’ll find this a breeze. Wherever you fall on the spectrum of that connection to yourself we invite you along for 8 days of committing to your yoga practice sprinkled in with journal prompts and more!
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Never forget self care is not selfish!
You must take care of yourself and be healthy mentally, emotionally, intellectually, physically, and spiritually in order to help others the way we should and could.
Join us in this fun challenge to promote self care and have fun and a chance to win some awesome prizes!
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1st Place Bundle: 5 Pack of Yoga classes at The Yoga Shala (virtual or in person), Primary & Second Series poster, Nysa Essential oil roller, Nysa Skin care kit, Nysa ex-large yoga bag,  a value totaling over $300!

2nd Place Bundle: 2 Pack of Yoga Classes at The Yoga Shala (Virtual or in Person), Primary & Second Series Yoga Poster, Nysa Tote, Nysa travel size EO roller, Kino MacGregor DVD, Ayurveda Book, Wah CD (Over $165 value)​

3rd Place Bundle: 1 Class at The Yoga Shala (Virtual or in person), Nysa Tote, Nysa travel size EO roller, Yoga Towel and Wah CD (Over $98 value)
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​Hosts:
@el.feather
@kristashirleyyoga
@theyogashala_
@saint_louis_ashtanga_yoga

Exclusive Sponsors:
@nysa_by_olotita
@theyogashala_
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Krista, Danielle, Ashley, Nysa and The Yoga Shala look forward to sharing in this wonderful self-care focused challenge with you!

Good posture is essential for overall health and well-being. It not only helps us look taller and more confident, but it can also lead to a variety of health benefits. Poor posture can put unnecessary strain on muscles and joints, leading to discomfort and back pain. By maintaining good posture, we can reduce the risk of developing these issues and improve our overall quality of life. Beyond physical benefits, good posture can also improve digestion by allowing the internal organs to function properly and increase lung capacity by promoting proper breathing.

Unfortunately, modern lifestyles often involve long hours spent sitting in front of a computer or hunching over a mobile device, which can take a toll on our posture. The good news is that it's never too late to start improving your posture. With a few simple changes to your daily habits, you can begin to reap the benefits of good posture and enjoy better physical and mental health. In this article from The Yoga Shala, we'll discuss several ways to improve your posture and enjoy the benefits that come with it.

Slouching and Poor Posture
Posture is fundamental to how we present ourselves to the world. When we stand up straight, our bodies project confidence and poise, making us appear taller and more self-assured. According to https://howtallheight.com/: "Standing up straight can increase your height by up to two inches." Conversely, when we slouch or have poor posture, we inadvertently make ourselves look shorter and less confident. This can negatively impact our personal and professional lives. But standing up straight isn't just about appearances.

Good posture is essential for overall health and well-being, as mentioned earlier. So if you want to improve your posture and project confidence, start by standing up straight and maintaining good posture throughout the day. It may take some time to break old habits and adjust to a new way of standing and sitting, but with practice and persistence, you can achieve better posture and all of its associated benefits.

Strengthen Your Core Muscles
The core muscles in our body are essential for maintaining good posture and reducing the strain on our neck and back muscles. These muscles comprise the abs, glutes, and back muscles, and they work together to provide stability and support to our spine. Strengthening these core muscles through exercises like planks, bridges, and bird dogs can help maintain the natural curve of your spine and improve your posture overall.

Not only can this lead to reduced back pain and other health benefits, but it can also enhance our physical appearance and exude confidence. So if you want to maintain good posture and achieve overall wellness, it's essential to incorporate core strengthening exercises into your fitness routine.

Good Posture Furniture
As working from home becomes increasingly popular, it's essential to invest in furniture that supports good posture. An ergonomic chair is a must-have since it can be adjusted to your height and provides ample support for your back. When sitting, keep your feet flat on the ground and your knees at a 90-degree angle to reduce strain on your lower back.

Avoid using soft couches or chairs that don't offer proper support, as this can lead to slouching and poor posture. If you find that your lower back needs extra support, use a lumbar pillow to help maintain the natural curve of your spine. By taking these steps, you can reduce the risk of back pain, improve your posture, and increase productivity while working from home.

Eye Level Computer Monitor
Spending long hours in front of a computer can take its toll on our neck and shoulder muscles, leading to strains and aches. To prevent this, it's essential to position your monitor at eye level to reduce the strain on your neck when looking down. You may need to use a monitor arm or stack books under your monitor to achieve the proper height.

Additionally, ensure that you are not straining to reach the keyboard or mouse, as this can cause tension and pain in your shoulders and arms. Consider investing in an adjustable desk or keyboard tray to maintain proper alignment and reduce the risk of repetitive strain injuries. By taking these steps, you can work comfortably and efficiently, without sacrificing your physical well-being.

Sit Up Straight
Maintaining good posture when sitting is crucial for preventing neck and back pain. To achieve this, sit upright with your head and neck in line with the rest of your spine. Avoid slouching or leaning forward, as this puts unnecessary strain on your neck and back muscles. It's also important to use a chair with good lumbar support to help maintain the natural curve of your spine. Keep your shoulders relaxed and avoid hunching them up towards your ears, as this can lead to tension and discomfort in your upper body. By sitting with good posture, you can reduce the risk of developing chronic pain and other health problems associated with poor posture. Additionally, maintaining good posture can enhance your overall appearance and boost your confidence, making it a win-win situation.

Strength and Flexibility
Aside from core strengthening exercises, increasing your overall strength and flexibility can significantly improve your posture. Engaging in activities like yoga from The Yoga Shala, pilates, and weight training can help improve your overall strength and flexibility, making it easier to maintain proper alignment throughout the day. These exercises can also help reduce muscle tension and alleviate pain associated with poor posture. Additionally, incorporating stretching exercises like shoulder rolls and neck stretches can further reduce muscle tension and improve your posture by loosening tight muscles and increasing flexibility. By combining these exercises with good posture habits, you can achieve excellent posture and experience all of the health benefits that come with it.

Improve Physical Balance
Good physical balance is essential for maintaining good posture. When we have good balance, we're less likely to slouch or lean to one side, which can lead to poor posture and chronic pain. Activities like tai chi, and dance can help improve your balance by challenging your body to maintain stable positions and shift weight smoothly. Even simple activities like standing on one foot or walking heel to toe can help improve your balance over time. By incorporating balance exercises into your routine, you can not only improve your posture but also reduce your risk of falls and other injuries.

Advantages of Good Posture
Good posture can offer a wide range of health benefits that extend beyond just looking good. It can reduce back pain, headaches, and digestive issues by taking pressure off your muscles and internal organs. By keeping your bones and joints aligned, it reduces wear and tear on your body over time, which can help prevent degenerative conditions like arthritis. Additionally, good posture can improve lung capacity and circulation, leading to better overall health. Finally, studies have shown that good posture can even boost your mood and increase energy levels. By making good posture a priority in your life, you can experience these benefits and enjoy greater physical and emotional wellness.

Poor posture can be detrimental to your health and lead to a variety of problems. It can cause chronic neck and back pain, headaches, and digestive issues, among other things. Fortunately, improving your posture is a simple and effective way to boost your overall health and well-being. By incorporating habits like core strengthening exercises, choosing ergonomic furniture, positioning your computer monitor at eye level, and sitting upright, you can start to improve your posture and enjoy all the benefits that come with it. Making a few small changes to your daily routine can make a big difference in how you look and feel. So straighten up, stand tall, and take control of your posture to experience a happier, healthier life.

Ashtanga yoga, a dynamic and powerful form of yoga, comprises a series of postures that are synchronized with breath and movement. Among the many postures in the Ashtanga Primary Series, Utthita Parsva Konasana and Parivrtta Parsva Konasana are two challenging and invigorating poses that offer numerous benefits for the body, mind, and spirit.

Utthita Trikonasana translates to Extended Side Angle Pose and Parivrtta Trikonasana, Revolved Extended Side Angle Pose.  These postures are the fifth and sixth poses of the Ashtanga Yoga Primary series. They come after Utthita Trikonasana and Parivrtta Trikonasana. 

​​Tap here to watch a step-by-step tutorial video on 2 modifications and the full expression of Utthita Parsva Konasana and Parivrtta Parsva Konasana.

BENEFITS
Utthita Parsva Konasana and Parivrtta Parsva Konasana are two yoga poses that offer numerous benefits to the body, mind, and spirit. Both poses are variations of the wide-legged standing forward fold pose, and they involve stretching and twisting movements that provide unique advantages. Let's explore the benefits of each pose in more detail:

Utthita Parsva Konasana (Extended Side Angle Pose):

• Stretches the hips and groin: Utthita Parsva Konasana involves a deep stretch in the hips and groin area, which can help to release tension and tightness in these areas. It is particularly beneficial for individuals who sit for long periods or have tight hip muscles due to various activities.
• Strengthens the legs and core: This pose engages the muscles in the legs, including the quadriceps, hamstrings, and calves, helping to tone and strengthen these muscles. The pose also activates the core muscles, including the abdominal muscles and obliques, which can help to improve stability and balance.
• Opens the chest and shoulders: Utthita Parsva Konasana involves extending one arm towards the ground and the other arm towards the ceiling, which helps to open the chest and shoulders. This can be beneficial for individuals who sit hunched over a desk or have poor posture, as it can help to counteract rounded shoulders and improve upper body mobility.
• Enhances digestion: The twist involved in Utthita Parsva Konasana stimulates the digestive organs, including the stomach and intestines, which can aid in digestion and improve gut health. It may also help to relieve symptoms of bloating and constipation.
• Calms the mind: As with many yoga poses, Utthita Parsva Konasana incorporates deep breathing and mindfulness, which can help to calm the mind and reduce stress and anxiety. It may also help to improve focus and concentration.

Contraindications​

As with any physical activity, there are certain contraindications or precautions to consider when practicing Utthita Parsva Konasana and Parivrtta Parsva Konasana. It is important to consult with a qualified yoga instructor or healthcare professional if you have any health concerns or conditions that may affect your ability to safely practice these poses. Some potential contraindications for these poses may include:

1. High blood pressure or heart conditions: Both Utthita Parsva Konasana and Parivrtta Parsva Konasana can involve a deep stretch and twist, which can increase blood pressure. Individuals with high blood pressure or heart conditions should approach these poses with caution or avoid them altogether, as the increased strain on the heart may not be safe.
2. Spinal injuries or conditions: If you have a history of spinal injuries or conditions such as herniated discs, spinal stenosis, or any other issues related to the spine, it is important to practice these poses with caution or avoid them altogether. The deep spinal twist involved in Parivrtta Parsva Konasana may exacerbate existing spinal issues.
3. Knee or hip injuries: Utthita Parsva Konasana involves a wide-legged stance and deep hip stretch, which may be challenging for individuals with knee or hip injuries or conditions. If you have any pain or discomfort in the knees or hips, it is important to modify the pose or avoid it to prevent further strain or injury.
4. Pregnancy: Both Utthita Parsva Konasana and Parivrtta Parsva Konasana may not be suitable for pregnant women, especially as the belly grows and the center of gravity shifts. It is important to consult with a qualified prenatal yoga instructor and follow appropriate modifications to ensure the safety of both the mother and the baby.
5. Recent abdominal surgery: If you have had recent abdominal surgery, such as a hernia repair or abdominal organ surgery, it is advisable to avoid or modify poses that involve deep twists, like Parivrtta Parsva Konasana, as it may strain the abdominal area and disrupt the healing process.
6. General discomfort or pain: If you experience any discomfort or pain while practicing these poses, it is important to listen to your body and stop immediately. Pushing through pain can lead to injury or further discomfort, and it is always best to practice within your range of comfort and flexibility.

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It is crucial to practice yoga mindfully and with awareness of your body's limitations. Always work within your comfort level, modify poses as needed, and seek guidance from a qualified yoga instructor or healthcare professional if you have any concerns or health conditions. Remember, yoga is meant to be a practice of self-care and self-awareness, and your safety and well-being should always come first.

Step-by-Step Instructions for the Full Expression of Utthita Parsva Konasana and Parivrtta Parsva Konasana with Sanskrit Vinyasa Count​

Parivrtta Parsva Konasana (Revolved Side Angle Pose) modifications:

If you have difficulty taking the full expression of this deep spinal rotation, try these modifications instead.

1. Once you bend your right knee, take your left arm over your bent right knee and bring the palms of your hands together.  Press the right elbow into the left thigh as you press your hands together to create tensegrity.  Continue focusing on pressing the back foot down and back while also pressing the right knee to the right.
2. Or, try this option: turn your body to the right, square your hips and bring your hands to your hips.  Come onto the toes of your back left foot and slowly lower down onto your right knee.  From there take a few breaths pressing your left hip forward working to open the pelvis.  Either stay here for all five breaths or take your left arm over your bent right knee and breathe here for five deep breaths.  This modification will work to open your hips and, over time, allow you to begin working with the full expression of this posture.

Remember to always listen to your body and modify the poses as needed to suit your individual needs and limitations. It's important to practice safely and mindfully, and consult with a qualified yoga instructor or healthcare professional if you have any concerns or questions about modifications.

Practice with The Yoga Shala
If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning.  Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship).  Visit theyogashala.org for details.

Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more!

We hope you find this video series helpful to you in creating or maintaining your yoga practice!

About Krista: Krista Shirley is a level II authorized Ashtanga Yoga teacher.  She is deeply passionate about sharing these teachings with all who wish to learn.

If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship.  Check out www.theyogashala.org for more details.

If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India.

❤️SHOP MERCHANDISE: Nysa Products

❤️LET'S BE SOCIAL:
Instagram: Krista Shirley Yoga
Instagram: The Yoga Shala
Facebook: The Yoga Shala
Facebook: KristaShirleyYoga

For other inquires please contact:  krista@theyogashala.org

The Triangles are excellent postures for both new and experienced yoga practitioners. The asana helps students build a combination of strength, flexibility, balance and mental focus, when practiced regularly.

Utthita Trikonasana translates to Extended Triangle Pose and Parivrtta Trikonasana, Revolved Triangle Pose.  These postures are the third and fourth poses of the Ashtanga Yoga Primary series.  They come after Padangusthasana and Pada Hastasana. 

Benefits of Utthita Trikonasana:

• Strengthens the legs and back. 
• Stretches inner thighs, hamstrings, calves, spine, shoulders, chest and opens hips. 
• Energizes, balances and improves focus.
• Stimulates abdominal organs. 
• Increases stability by activating core muscle that assist with your balance and stability.
• Opens the hips and shoulders, increasing overall mobility.
• Stimulates your organs by activating your core
• Reduces stress

Benefits of Parivrtta Trikonasana:

• Improves balance, mobility and range of motion and your body’s natural alignment.
• Strengthens, stretches and lengthens the legs, feet, ankles, glutes, calves and abdominal muscles.
• Facilitates movement in the abdominal organs, helping digestion.
• Increases flexibility in the hamstrings, shoulders and upper back.
• Improves focus and body awareness.
• Improves circulation throughout the body.

The triangle poses are dynamic postures that helps to improve our posture by strengthening the muscles that support postural alignment, including the back, core, psoas, and quadriceps.  When done properly, these yoga asanas will lengthen the front and back of the body, creating a more natural upright posture. 

​Revolved triangle posture also massages the internal organs of the body, which can aid in improving digestion. And my favorite benefit to practicing this posture is the mental focus necessary to do the triangles while maintaining balance and tensegrity.  It’s hard to maintain incredible focus on the breathe and bandhas and body position, but with consistent practice, doing this asana builds strong mental focus!

Over time, the triangles help students gain more overall body awareness, balance, focus and mental strength.  Below you’ll find instructions for practicing this posture, both the full expression and modifications that will safely help you build up the full expression of these asanas over time.  Start with the modifications so they assist you in keeping your back flat, your head up, the front of your body long and over time you’ll build the strength necessary to practice the full expression with ease.

Contraindications:
The full expression of Parivrtta Trikonasana, revolved triangle, is NOT recommended if you are pregnant.  Some women will find they can easily still do this asana while pregnant, but the spinal rotation puts too much pressure on your abdominal wall and therefore is better done in a modification form during pregnancy.

These are wonderful standing postures but can be quite a challenge if you have tightness in your back or hips, or weakness in your core or back.  There is a lot to think about in the posture, oppositions of force, lengthening, engaging, reaching while breathing and engaging your bandhas.  Let’s take a step by step look at how to do the Triangle Postures.

Tap here to watch a step-by-step tutorial video on 2 modifications/variations and the full expression of Utthita Trikonasana and Parivrtta Trikonasana.

Step-by-Step Instructions for the Full Expression of Utthita Trikonasana and Parivrtta Trikonasana

The Primary Series Sequence is a brilliant flow from posture to posture whereby each practiced asana prepares you for the ones to follow.  You will begin adding these yoga poses into your primary series practice right after you finish Padangusthasana and Pada Hastasana. 

Utthita Trikonasana (Extended Triangle Pose):

Ashtanga Yoga is a beautiful systemized practice with a set sequence of postures to follow.  Regardless of what sequence the practitioner is working on, be it primary, intermediate or advanced, we always start with Sun Salutations A and B and foundational standing poses.  After moving through the standing sequence, you then move into the postures of the Primary Series, Intermediate Series or Advanced Series' from Ashtanga Yoga.

Work gradually to build up your practice, over time.  It will allow your mind to memorize the sequence but more importantly, give your body time to begin to open and strengthen so you can safely move into postures that follow.

Ashtanga Yoga Standing Sequence
Once you’ve completed the Sun Salutations sequences, we begin the Ashtanga Yoga standing sequence.  The very first two postures from the standing sequence are Padangusthasana (Big Toe Posture) and Pada Hastasana (Hand to Foot Posture).
Let’s explore how to safely practice these foundational standing postures from the Ashtanga yoga system.

Step-by-step instructions for Padangusthasana and Pada Hastasana
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Padangusthasana (Big Toe Pose):
Step 1: Begin in Samasthiti (Equal Standing Pose), standing tall with your feet together, heels and toes touching, and your arms by your side.

Step 2: Take a deep inhale and as you exhale, engage your core and bend forward from your hips, keeping your back straight and your knees slightly bent.

Step 3: Reach down and place your index and middle fingers around your big toes, wrapping them from the inside of your feet, and then take hold of your big toes with a firm grip.

Step 4: Inhale and lengthen your spine, lifting your chest and looking forward.
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Step 5: Exhale and fold deeper into the forward bend, bringing your forehead towards your knees, while maintaining your grip on your big toes.

Step 6: As you hold the pose, focus on maintaining a long spine and relaxed shoulders. You can also gently pull on your big toes to deepen the stretch.

Step 7: Stay in Padangusthasana for 5 deep breaths, gazing to your toes, engaging mula bandha.

Step 8: To release the pose, release your grip on your big toes as you inhale and lift your torso.

Pada Hastasana (Hand to Foot Pose):
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Step 9: Exhale as you move to place your hands underneath your feet.

Step 10: Inhale again and lengthen your spine, looking forward.

Step 11: Exhale and fold deeper into the forward bend, bringing your forehead towards your knees.

Step 12: As you hold the pose, focus on maintaining a long spine and relaxed shoulders. You can use your hands to press down on the floor and draw your forehead closer to your knees.
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Step 13: Stay in Pada Hastasana for 5 deep breaths.  Be sure to engage mula bandha and gaze to your toes.

Step 14: Inhale and lift your torso half-way, looking forward.  Exhale bring your hands to your hips and stand up, coming back to Samasthiti.


Tips for Practicing Padangusthasana and Pada Hastasana:

• Practice these poses with a steady and focused breath. Breathe deeply and evenly throughout the practice, using deep breathing with sound. If you are brand new to the practice, refer to our post on Ashtanga Yoga breathing (insert link here).
• Keep your knees slightly bent if you feel any strain in your hamstrings or lower back. It is safer to maintain a straight back than to force yourself into a forward bend with locked knees.
• If you have tight hamstrings, you can keep your hands at your shins and grip your fingers around your legs to help bring more tensegrity into the posture.
• Remember to listen to your body and honor where it can go right now.

If you’d like to practice along to our tutorial video breaking down these two Ashtanga yoga postures, tap here to access our YouTube tutorial on Padangusthasana and Pada Hastasana

Practice with The Yoga Shala
If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning.  Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship).  Visit theyogashala.org for details.

Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more!

We hope you find this video series helpful to you in creating or maintaining your at home yoga practice!

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For other inquires please contact:  krista@theyogashala.org

​Ashtanga Sun Salutation Basics
With the Asthanga Yoga system, yoga poses or asanas are always practiced in the same order and every yoga practice begins with Sun Salutations.

A practitioner will take Surya Namaskara A (Sun Salutation A) five times, followed by three to five Surya Namaskara B.  These two sequences make up the warm up to the Ashtanga practice.  If you have not yet learned the Surya Namaskara A, you can review that here.

Once you’ve completed 5x Sun Salutation A, you will begin your first of three or five rounds of Surya Namaskara B.  To learn and practice along with Krista, check out here YouTube tutorial on Sun Salutation B.

Sun Salutation B sequence

Utkatasana – Chair pose
1. Utkatasana – Chair poseBegin in Samasthiti (Equal Standing Posture) at the front of your mat. Inhale, bend your knees and raise your arms up over head, trying to bring your palms together. Look up to your thumbs.  Ensure that your knees are not coming forward of your feet.  Instead try to sit back into your hips like you are squatting down.

Uttanasana – Standing forward fold
2. Uttanasana – Standing forward foldExhale, push your feet down and out as your press your tailbone up.  Hinge from your hips,  slowly straighten your legs and fold your body forward.
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​If this is too much of a stretch for your hamstrings, bend your knees and place your fingertips on the floor or grab your shins with your hands.

Ardha Uttanasana – Half standing forward fold
3. Ardha Uttanasana – Half standing forward foldInhale and extend the chest forward, while pressing your palms backward.  If you can't keep your palms on the floor just come to your fingertips or grab your shins.  As you inhale, look forward and lengthen your spine.

Chaturanga Dandasana
4. Chaturanga Dandasana – Four-limbed staff pose / low press upAs you exhale, bend your knees so that the palms can press firmly into the floor.
As you exhale, engage mula bandha to help support the spine.  Still exhaling, step or jump back to Chaturanga Dandasana.

Urdhva Mukha Svanasana – Upward facing dog pose
5. Urdhva Mukha Svanasana – Upward facing dog poseInhale, roll over your toes and press your sternum forward and upwards and your pelvis forward.  Be sure to press through your hands to help engage your back.  Keep extending your spine upwards as you inhale.

Adho Mukha Svanasana – Downward facing dog
6. Adho Mukha Svanasana – Downward facing dogExhale, press firmly into the palms and take the hips up and back.  Either roll over your toes or step over them and land in downward facing dog.  Make sure your feet are hip width apart.
Traction your spine by pressing the crown of your head towards your hands, your tail bone towards the sky.  Actively press your hands down and forward.

Virabhadrasana I – Warrior 1
7. Virabhadrasana I – Warrior 1Inhale, bring your right leg forward firmly on the floor. Pivot your back left foot flat, making sure your feet are hip-width distance apart.
From there, raise your arms up to the sky, palms touching.  As you lift your arms be sure to actively press your back foot down and back and your right foot down and forward.

Chaturanga Dandasana
8. Chaturanga Dandasana - Exhale, bring your palms back to the floor, one on each side of your right foot.  Step back to Chaturanga.

Urdhva Mukha Svanasana / Upward facing dog
9. Urdhva Mukha Svanasana / Upward facing dog -  Inhale into Urdvha Mukha Svanasana / Up Dog again.

​Adho Mukha Svanasana – Downward facing dog
10. Adho Mukha Svanasana – Downward facing dogExhale, press back into Adho Mukha Svanasana / Downward Facing Dog.

11. Virabhadrasana 1/Warrior 1 - on the other side
​From Adho Mukha Svanasana step forward with the LEFT foot into Virabhadrasana 1. Exhale through Chaturanga (12), inhale into Urdvha Mukha Svanasana (13) and exhale into Adho Mukha Svanasana (14) Stay here for five deep breaths.

15. Ardha Uttanasana – Half standing forward fold
At the end of the fifth exhale, look forward and walk your feet to your hands.  If your palms press flat into the floor, push your hands down and forward as you fold.  Inhale and look forward pressing your palms down and back.

16. Uttanasana – Standing forward fold
With your hands on the outside of your feet, Exhale and fold forward.  If your palms come flat to the floor, press your hands down and forward as you fold your body down towards your thighs.

Utkatasana – Chair pose
17. Utkatasana – Chair poseInhale, bend your knees and raise your arms in the air.  Keep your tail bone long and look up towards your fingers.
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Exhale, press down through your feet to straighten your legs and bring the palms down by your side. Stand in Samasthithi. Do three to five rounds of Surya Namaskara B.

Practice the sequence:
Click here to practice Sun Salutation B sequence for free on demand.

If you are brand new to yoga, you are at the right place!  And if you have an established practice, I will be sure to share a few tips that help you take your practice to the next level.

Krista's Teaching Schedule
If you want to join me for live classes, Krista offers them both virtually and in person Monday-Friday mornings.  She also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship).

Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more!

Krista is a level II authorized Ashtanga Yoga teacher and is passionate about sharing these teachings with all who wish to learn.

I hope you find this video series helpful to you in creating or maintaining your at home yoga practice!

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If you would like to book your spot for my upcoming group engagements or work privately with me on an individual basis please visit: https://olotita.com

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Welcome to The Yoga Shala's  Yoga Asana Series for building or maintaining an at home Ashtanga Yoga practice.  Today we explore the foundational principals of the Ashtanga Yoga system.

The foundational components of Ashtanga Yoga include breathing, bandhas and drishti.
Asht-anga means eight-limbs.  In this tradition we begin with the third limb, or asana.  This is the physical movement portion of this eight-limbed practice.

 To access Video #1 of this Yoga Asana Series, Tap HERE

Breathing
This particular yoga style focuses on breathing far more than any other tradition out there.  We practice deep breathing with sound, which is sometimes referred to as Ujjayi breathing.  This type of breathing consists of slow deep breathing from your throat through your nose.  Unlike a bellows breath, you focus on drawing the air from your pelvic floor on your inhale, slowly drawing the breath up through your stomach, chest, lungs and diaphragm.  The word happens at your throat but through your nose with your mouth closed.  When doing it correctly you'll feel a pleasant pulling sensation at your glottis.  This is a vital part of the Ashtanga yoga practice and one that will take a long time to truly master.

As you begin this practice, just focus on keeping your mouth closed and focus on taking slow deep inhales and slow deep exhales from your throat.  Over time, you'll find you can maintain a steady breath throughout the duration of your practice.
Each yoga asana has a prescribed inhale or exhale, known as a vinyasa or breath with movement.  In the beginning, though, simply make sure you are breathing continuously with your mouth closed, without holding your breath.

Bandhas
Bandhas are another vital component to the practice of Ashtanga Yoga.  These are energy locks that are located in certain areas of your physical body.  To engage these 'energy' locks, you must simply engage the area of the physical body in which they reside.  While there are more than three bandhas, in Ashtanga yoga we focus on the three primary energy locks.

Mula or Moola Bandha
Mula Bandha is your root lock.  It's located at the base of your torso, or at the perineum.  This is also where muladhara chakra resides.  Activation or contraction of Mula Bandha is thought build prana, or internal energy.  It is also touted to positively aid the respiratory, nervous, circulatory and endocrine systems in your body. You engage or activate this lock by squeezing your anal sphincter muscles on each and every inhale.

Uddiyana Bandha
Uddiyana Bandha is your navel lock.  It's located in the center of the abdomen.  It's a powerful lock that is felt in the stomach on every exhale.  If you are doing deep breathing with sound correctly, you'll feel Uddiyana Bandha engage while you expel the carbon dioxide from your body on your exhale.  As you push the breath out from your nose, through your throat, you'll feel your navel pressing towards your spine.

Jalandhara Bandha
Jalandhara Bandha is your chin lock. Unlike the Mula and Uddiyana bandhas, the Jalandhara Bandha only comes into use several times during the Ashtanga Yoga Primary Series.  It is located at the pit of your throat.  To activate Jalandhara Bandha, simply lower your head and bring the skin of your chin to the skin of your chest.  This lock is used primarily during Pranayama practice, or the 4th limb of Ashtanga Yoga.
When practiced together, the three locks are known as Maha Bandha, or the Great Lock.

Drishti
Drishti is your gaze or focus point during your yoga asana practice. Focus the eyes to the recommended gaze point (dristhi) in each asana.  Drishti is intended to help you concentrate your mind on one steady point during the five breaths you take in each Ashtanga yoga posture. This will allow you to keep your focus internal, which will eventually lead to consistent focus on the bandhas, which will help unite the breath to everything. 

Through the use of dristhi, slowly your detachment and awareness will grow, and over time your mind begins to move towards Oneness. Practicing, and mastering drishti during the asana practice helps prepare the practitioner for other limbs of Ashtanga yoga.  The fifth limb, Pratyahara, or sense withdrawal; and the sixth limb, Dharana, or concentration.

In the Ashtanga yoga asana practice we utilize 8 gaze points:

• NASAGRAI (tip of nose)
• BROOMADHYA (third eye)
• NABI (naval)
• HASTAGRAI (hand)
• PADHAYORAGRAI (toes)
• PARSVA (gazing to the left/right)
• ANGUSTA MA DYAI (thumbs)
• URDHVA  or ANTARA(looking upward)

Awareness builds organically through focus on dristhi, mental concentration on bandhas, Ujjayi breath, and asana.  Through continuous practice, over time, you will naturally learn asana and maintain breath, allowing attention to be with your bandhas.  In this way, over time, your thinking will decrease and you will move into the true purpose of Ashtanga Yoga…Moving Meditation.

Sun Salutation A
Sun Salutation A consists of nine (9) movements with breath, or vinyasa's.  Each posture in the Sun Salutation A sequence is intended to flow one into the other with one breath, except for position six (shat).  Once you get to position six of the Sun Salutation, or downward facing dog, you'll hold the asana for five deep breaths.  After taking your fifth breath in down dog, you again flow breath by breath, or vinyasa, until you get back to where you started in Samasthitih.

Check out Yoga Asana Series video #1 to learn the Sun Salutation A sequence step by step with Krista Shirley.  Krista will demonstrate modifications for each movement as well as the full expression of each movement that makes up Sun Salutation A.  Then, she will walk you through the nine movement sequence several times to help you familiarize yourself with each step in Surya Namaskara A.  This will help you get to the point you can do on your own without guidance and also help you learn the prescribed breathing for each movement.

The most ideal way to learn the Ashtanga yoga Sun Salutation's is by going to a Mysore class with an Authorized teacher.  However, if you don't have a local shala near you, the second best option for you is the free Introduction to Ashtanga Yoga video by Krista Shirley on YouTube.

We recommend you watch this video from start to finish the fist time you watch it.  Additionally, Krista has added timestamps, listed on the youtube video description, for you to be able to refer back to whenever you want to work on a specific component such as breathing, bandhas, drishti, or Sun Salutation A.  We hope you find this video series helpful to you in creating or maintaining your at home yoga practice!

Practice Aids
In addition to the free Youtube instructional video, we have additional practice aids to help you as you learn, work towards memorization and ultimate mastery of these postures.  Krista's Sun Salutation A practice cards, seen above, or Krista's Ashtanga Yoga Primary and Intermediate series yoga poster are excellent yoga tools for your at home yoga practice.

Remember that your asana practice is a life long journey.  The benefits are countless but the purpose is singular – achieving a true connectedness to this world.

About Krista
Krista Shirley is a level II authorized Ashtanga Yoga teacher and the founder of The Yoga Shala in Winter Park, Florida.

Krista’s dedication to her personal yoga practice shines through in her teaching. Her energy is contagious and inspiring! Krista specializes in meeting each student where they are.  She's able to help them create a habit of daily practice, learn the sequence of asanas and work towards physical mastery of the postures.  Moreover, Krista's intuitive teaching helps each student go inside themselves to truly integrate the body and mind.  In turn this helps practitioners let go of the things in their lives that no longer serve them.  Krista is here to help you begin or advance your Ashtanga Yoga journey and looks forward to sharing this transformational and enriching practice with you.

If you want to join Krista for in person classes or events, she runs a morning mysore style yoga program in Winter Park, Florida.  If you don't live locally, those classes are also offered virtually.  If you would prefer personal one on one instruction, Krista offers virtual and in person private instruction.  She also teaches workshops and retreats nationally and internationally.  If you'd like to have her come to your studio or city, contact Krista.

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​

You love yoga. Going to a yoga studio, though, isn’t in the cards.Maybe you have small children. Or little time. Perhaps you don’t want to drive. Or, maybe you just enjoy the peace and privacy of at-home yoga.

No need to miss out on professional instruction to advance your yoga practice. Online yoga classes from the Yoga Shala bring real-time group yoga teaching into your home.
Virtual Yoga Classes:Even while participating virtually in a live yoga studio class at the Yoga Shala, you’ll feel as if you are there. Krista Shirley, a Level 2 authorized Ashtanga yoga teacher, gives you the same individualized attention as those practicing yoga in person.

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Krista provides feedback as you work through yoga postures. She directs adjustments to your poses. She’ll demonstrate new postures. You’re not practicing alone – ever.
Located in Winter Park, FL, the Yoga Shala offers daily in-person classes, and even a Monday evening class. Krista uses the highly-effective Mysore method to teach Ashtanga yoga, a step sequence of yoga postures more than 5,000 years old.

Yoga Style:Mysore style Ashtanga yoga is, hands down, the best way to learn and practice yoga. You work at your own pace, under the guidance of a qualified teacher, in a safe and peaceful atmosphere. You’re surrounded (even virtually) with other like-minded souls.

Curious about Ashtanga yoga and the Yoga Shala? Visit the yoga studio’s YouTube channel to experience Krista’s expertise and personal approach!

Who Can Join Virtual Yoga Classes:All experience levels are welcome at the Yoga Shala, including those just learning how to do yoga. Online yoga classes are ideal for yoga for beginners. While the in-person experience at the Yoga Shala is supportive and communal, some still might not feel comfortable. Virtual yoga instruction with Krista is like a private yoga class!

People practice yoga for many reasons. It’s a safe, adaptable alternative to cross-fit and other strenuous workouts, with many of the same benefits. It’s ideal for older students, people with physical limitations, or those with minimal time for fitness.

Benefits of Virtual Ashtanga Yoga Classes:Given its emphasis on breath control, Ashtanga yoga is great for cardiovascular health. Its sequence of yoga poses, focused on mastering each before progressing, creates greater flexibility. Practitioners enjoy a heightened sense of self-awareness as they zone in on proper posture, achieved in large part through muscle control and measured breath-work.

Yoga unifies the mind, body and soul. If this is what you seek – regardless of where you live – join in online 90-minute yoga classes with the Yoga Shala. All you need are a yoga mat, hand towel and a good computer camera.

New Students to Virtual Yoga Classes:New students should plan for one hour. If they participate three days a week (or more), they will build on their practice and soon engage for the full 90 minutes. Students can arrive anytime between the start of instruction and 45 minutes prior to its conclusion. Hydrating before and after class is strongly advised.

Yoga can be practiced almost anywhere – one of its most valuable qualities. In-home yoga is tremendously popular. No need to do so alone – online yoga classes connect people from hundreds (or more) miles away, striving toward a health-focused goal.

Ready to learn Ashtanga yoga in the privacy of your home? Contact Krista and the Yoga Shala to virtually join its community. You’ll find people with a common purpose … and expert yoga teaching that puts you on a path to where you want to go.

​By Tiffany Young

Living a completely stress-free life might seem impossible, but with a little effort, having peace and tranquility is doable. Cultivating mindfulness in your life is like planting a garden -- feed the good and weed out the bad.

It’s no surprise Orlando is one of the best places in America to live. With so many activities to keep your body moving and mind at rest, you’ll find it easy to cultivate mindfulness. Exercise and mental meditation are simple ways to combat stress.
Here are five ways to bring your head and body together to cultivate mindfulness.

1.  Yoga
​The key to managing your world depends on how well you can clear out the cobwebs and focus on the positive. Ashtanga yoga is more than twisting and turning. It brings postures (asana or poses), meditation, concentration, and breathing together. Benefits of yoga include stronger muscles, increased flexibility, better breathing, balanced metabolism, and more stamina. Yoga also helps you control the physical and mental pain from arthritis, carpal tunnel, high blood pressure, and backaches.

There is no one-size-fits-all method of yoga. Hatha is a physical combination of many styles, focusing on breath-controlled exercises, yoga postures, and a rest period.

No matter which style you choose, yoga’s benefits go beyond the mat. It can make you a more mindful eater, enhance your cardiovascular system and even give you a better body image.

2.  Meditation
Meditation is one way to focus on the sounds and sensations around you. Take five to ten minutes each day to:

• Breathe in deeply and exhale slowly.
• Absorb your surroundings. Focus on sights, sounds, tastes, sensations, and aromas.
• Enhance your five senses. Concentrate on the “feel” of things around you, like the fur of a purring cat or the roughness of tree bark. Listen to the wind.  
• Analyze your emotions. When you get angry or sad, stop and think about why these feelings are bubbling over. Articulate them into words.
• Close your eyes and be in your own moment. Put the phone down, get away from the computer, and turn off the TV.

 
Take time to give yourself a “body scan.” Lay down, close your eyes and focus on each area of your body -- toes, feet, shins, calves, and on up to your arms, torso, neck, and head. Feel what’s aching and breathe deeply to control the pain. Relax each muscle.

3.  Stake Your Space
Creating a personal space is important for self-care and wellness. Who should join you? No one. And it’s up to your partner and children to understand and respect your space and times when you need to be alone. 

Stake your space for exercise, music, reading, crafting, or other hobbies. Whether in a bedroom, finished basement, or home office, take time to make the space comfortable. Freshen the room up with greenery! Aloe vera, spider and snake plants, English ivy, bamboo, and peace lilies absorb indoor chemicals of benzene, formaldehyde, and trichloroethylene. Lavender, gardenias, and jasmine are a few plants that emit soft fragrances.

4. Green Up That Thumb!
Your personal space can be outdoors. Gardening is a perfect way to connect with nature. Breathing fresh air, listening to birds, and absorbing sunshine (an important source of Vitamin D) help calm and declutter your mind. 

Make it easy and enjoyable by planting a low-maintenance native garden. Flowering shrubs like firebush and beautyberry grow well in Orlando. They adapt to the local climate and soil conditions and provide pollen, nectar, and seeds for butterflies, birds, and other wildlife. Add a bench to the garden and take time to enjoy the wildlife.
5.  Water TherapyThe beach is just a short drive away. There’s nothing like a vast ocean to remind us of how small we are. Watching waves come in, sand blowing, sunlight dancing off the water, seagulls swooping in … it’s all a peaceful setting to help you clear your mind. 

If you can’t make it to the beach, set up a water fountain inside or outside. The flowing water makes a pleasant sound to lull you into a peaceful sleep.
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You can’t control unpleasant events, but you can control the way you react to them. And remember, “stressed” is just “desserts” spelled backward.

Personal trainer and yoga instructor Tiffany Young helps her clients get in touch with their bodies and souls. Need someone to teach you the downward dog or help analyze your astrological chart? Tiffany's your gal.

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We never appreciate sleep more than when we are not getting enough of it. When we get adequate sleep, it is a renewal of our mind, body, and spirit. It is amazing how sleep patterns influence our entire lives, from our energy levels and cognitive abilities to the appearance of our skin and length of our lifespan. Sleep matters. 

Fortunately, there are many practical ways to boost your sleep quality. Reducing stress levels during your waking hours is a good place to start. Yoga practices offer stress reduction and reconnection with your mind and body. Yoga is also an ideal way to improve sleep patterns. The Yoga Shala in Orlando teaches students how to use Ashtanga and Mysore methods to produce calm and enhance physical and emotional well-being. You can also reduce stress in other areas of your life to promote better sleep patterns.

Stress Reduction for Better Sleep
There are a multitude of ways to reduce stress, but to find the method that works best for you, it may be important to assess the source of the problem and how it is impacting your sleep patterns. Consider your sources of stress in life; are you struggling with work, relationships, or worries about loved ones? Think about the ways these stressors impact your daily routines and whether they are on your mind at bedtime or nagging at you throughout the day. 

You can reduce the impact of stress on your daily life by keeping a journal. Writing out your stressors will not solve them but will decrease the burden on your psyche and enable better rest. Share your thoughts and feelings with a trusted friend or life coach, who may be able to help you sort through things aloud rather than carrying the stress alone. Regularly scheduled massage therapy is another terrific way to relax on a regular basis and is likely to enhance your sleep patterns. As you explore avenues for sleep, consider the ways technology can assist. 

Technology for Sleep Improvement
You can access a variety of apps and gadgets to assist you in your efforts to sleep well. Relaxing sounds and binaural beats have been shown to offer deep relaxation and improved mood by tapping into the theta, alfa, and delta wavelengths of the brain. Using a quality noise-canceling headphone set can help you focus solely on the sounds without distraction. For greater comfort, consider using a speaker system that can deliver high-quality sound and relaxing music to your bedside. Portable devices are a convenient option that can travel with you for optimal sleep when you are away from home.

Products like chiliPAD Sleep System address distractions such as bed temperature and allow you to adjust up or down to accommodate your comfort level.  Other items such as 10minds Motion Pillow tracks your head position and helps reduce snoring by adjusting inner airbags. As your sleep begins to improve, you will notice a variety of other improvements in your daily life, including the way you look.

Look Better Because You Sleep Better
It may not seem like an obvious connection, but it has been proven that the better you sleep, the more your outward appearance exudes health. One important reason sleep helps with our appearance is through the production of collagen, which minimizes the appearance of wrinkles. Good sleep also boosts our immune system and fosters tissue and cell repair, which can improve the appearance of skin and reduce irritation and inflammation. 

Sleep is a critical part of staying well, from skin cells to heart health. You can make decisions in your daily life that can help you sleep better, from reducing stress and exercising to choosing a healthy diet that allows your body to function at its best. Technology can even aid in your sleep efforts and offer you optimal relaxation for your mind and body. 

To learn more about how yoga can help you relax, improve your sleep patterns, and increase your overall wellness, check out The Yoga Shala.


Image credit: Pixabay.com

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What’s greener than eliminating waste, saving water, and being kind to the environment? Saving the environment with your business, of course. From conservation in your everyday operations to maintaining an eco-conscious vibe in your marketing and product promotion efforts, going green can be challenging. However, if you want to save the planet with your next business idea, check out these ideas for ecopreneurship from The Yoga Shala.

Reduce Your Footprint
No matter what business idea you go with, reducing your environmental footprint is the first step toward an eco-friendly organizational model.

• Conserve in the office environment and go as sustainable as possible with supplies.
• Reduce your carbon emissions and overall footprint company-wide.
• Contribute to carbon neutrality in partnership with Carbonfund.

Stay in Tune with Your Roots
Going green in business is about more than just saving trees and conserving water. Consider these eco-conscious elements of your organizational routine.
Recognize and embrace spirituality, even during the workday.

• Join a green business organization to show your commitment to the environment.
• Consider a business model that incorporates green concepts, like upcycling.
• Make your marketing eco-centered to garner an authentic following.

Follow the Legal Steps
Running a company can sometimes involve acquiescing to not-so-green rules and regulations. Cover your basic legal necessities (paper-free when possible) so you can start saving the planet sooner rather than later.

• Research your intended business name and check for copyrights.
• File the appropriate paperwork to establish your company as an LLC.
• Commit to honesty and transparency in developing and advertising your business.

Business and sustainability can go hand-in-hand, and plenty of companies have already proven it. If you want to be the next in line to make a leaving while caring for the environment, get started with these tips today. Need more inspiration? Visit The Yoga Shala for ways to stay grounded, healthy, and planet-conscious in everyday life and business.
Photo via Unsplash

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​Watching someone you care about face the challenges of aging can tug on your heart, especially if you see them making unhealthy choices.  However, knowing how to address your concerns without creating conflict or hurt feelings can be tough.  The last thing you want is to aggravate the situation, so here’s how to gently encourage a senior toward a better quality of life.

Embrace Activity

There are many reasons seniors become more sedentary.  Maybe an injury or illness created a setback, or perhaps a fear of falling has become a worry.  Unfortunately, as Medical News Today explains, some studies indicate when older adults are sedentary, it could potentially lead to experiencing the effects of aging at a faster rate.  

If your senior is currently living a sedentary lifestyle, think about ways you can encourage more activity.  For instance, some Humana Medicare Advantage plans cover fitness programs through Silver Sneakers, a fitness program that partners with gyms across the country offering fitness memberships and age-appropriate classes to qualifying seniors.  Your loved one could potentially take something like a yoga class with peers, or work directly with an instructor to address balance concerns.  Help your loved one review their Medicare Advantage plan to find out more about eligibility and other benefits that can bolster their healthy lifestyle efforts. 

Find Relief Naturally

Many seniors experience chronic health concerns that can leave them feeling poorly, or simply needing help with managing symptoms.  Some research indicates that as a result, it’s increasingly common for seniors to experience an unhealthy dependence on prescriptions.  Self-medication to cope with chronic pain, depression, and anxiety can lead to addiction.  It’s often an inadvertent issue, as seniors might forget dosages or simply take pills when they don’t feel good.  

There are a few different things you can do to help.  Consider offering to assist your senior with managing prescriptions, and think about adding an automatic pill dispenser to your loved one’s medicine cabinet.  To help with symptoms like chronic pain, depression, and anxiety without resorting to medications, CBD oil is a helpful, natural alternative, and it can even help those undergoing treatment for cancer. You senior should check in with their doctor before adding any new treatments.  

Enjoy Healthy Foods

It’s not unusual for an adult’s eating habits to drop off with age.  Age-related changes in how food is perceived can lead to a reduced appetite, as foods don’t sound, feel, taste, or smell like they used to.  Some seniors struggle with food preparation due to lost dexterity and strength.  Mobility concerns can also keep some seniors from being comfortable with grocery shopping, and poor oral health can also be a factor.  However, older bodies still need proper nutrition, and in some ways it’s even more important for seniors to eat a healthy diet.  

For those who aren’t eating well, try asking what might be holding your loved one back, and then address the specific concern.  If foods aren’t as interesting as they used to be, suggest some herbs and spices to add flavor.  Those struggling with food prep can often find relief with clever kitchen tools, and meal delivery services can help with getting groceries to your loved one’s home.  

There are many challenges that can go hand in hand with aging.  Whether activity levels are dropping, medications are a worry, or eating habits are waning, there are ways to help.  If you have a senior who is developing unhealthy habits, gently encourage a new direction.   

After a long winter, warmer weather is finally upon us. And along with the milder temperatures comes BBQ season. So get your grill and spatula ready to fire up some delicious dishes you can enjoy outdoors with friends and family!

From burgers to hot dogs to grilled veggies and beyond, there's something about barbequing that symbolizes summer. This season, try adding a little something extra to the traditional sauces that you like to lather on your meats and veggies — like cannabis.

Adding cannabis edibles to your grilled delights can provide both you and your guests with an enhanced dining experience. The secret is to add marijuana it to your sauce. Cannabis-infused BBQ sauce allows you to tamper with all sorts of different meals while delivering serious flavor.

The question is, how can you infuse your BBQ sauce with marijuana? Here are a few recipes to try out, as well as one ready-made sauce you can buy that already comes infused with cannabis.

Ganja Juice Cannabis-Infused BBQ Sauce

If you're looking for something that's ready to go without having to figure out recipes and ingredients, Ganja Juice BBQ sauce is available for purchase. Infused with THC, this sauce will entertain both your palate and your mind.

This sauce includes a unique blend of spices and seasonings along with cannabis-infused oil that provides the perfect dose of THC. Use it for meals at home or take it with you while on the go to enjoy THC with any meal no matter where you happen to be.

You can use it as-is or incorporate it into your own recipe to concoct something truly unique.

Cannabis-Infused BBQ Sauce Recipes

If you're the type to tinker with different recipes and create something homemade right from your kitchen, then try out any one of these cannabis-infused BBQ sauce recipes to season your next grilled meal.

Mary Jane’s Marijuana BBQ Sauce

Creating something in your own kitchen can be fun, but what you don't necessarily want is anything overly complicated. Luckily, this particular sauce recipe from Cannabis Cheri is both delicious and easy to make. Requiring only a handful of ingredients, you can whip it up in no time. Blending both sweet and spicy flavors, this marijuana barbecue sauce will drive the flavor factor way up on just about any type of grilled food, including beef, pork, ribs, chicken, and even veggies and tofu.

This recipe includes 20 mg THC per 1/4 cup serving, though you may want to mess around with the dosing to suit your particular needs. Like any other marijuana recipe, the key is to start on the low end of the spectrum with your dosing and slowly work your way up to achieve the desired effect.

Ingredients:
1 onion, chopped
1 tbsp garlic, minced
1/4 cup cannabis-infused vegetable oil
2 tbsp chili powder
1/2 tsp cumin
2 tsp black pepper
1/4 tsp cayenne pepper (optional)
24 oz ketchup
1 cup packed brown sugar
1/4 cup apple cider vinegar
1/4 cup yellow or brown mustard
1/4 cup Worcestershire sauce
1 tsp liquid smoke
Salt to taste

Directions:
In a medium saucepan, heat the oil over medium-low heat. Add onion and cook for about 3 minutes, stirring regularly. Add garlic, stir for another minute, then add the chili powder, cumin, black pepper, and cayenne pepper. Add all remaining ingredients. Simmer uncovered for 20 minutes, stirring often. Allow to cool before using.

Sweet Honey BBQ Sauce  

Eat Your Cannabis' version of cannabis-infused BBQ sauce is a little more on the sweet side, given the main ingredients: honey and brown sugar. A classic type of BBQ sauce, honey-based sauces add just the right amount of sweetness to your meats, and this particular recipe takes things a step further by blending marijuana into the mix. Any item you grill will match perfectly with this honey BBQ sauce. You may even want to use it as a sauce base for your sandwiches!

Ingredients:
1/3 oz finely ground cannabis flower
3 tbsp green onion, chopped
1 lime, juiced
1 tbsp honey
2 tbsp brown sugar
1/2 cup apricot nectar
1/4 cup water
1/3 cup vegetable oil
2 tbsp apple cider vinegar
2 tbsp Worcestershire sauce
1 tbsp soy sauce
3/4 can tomato paste
1 tbsp fresh garlic, minced
1/2 tbsp chili powder
Dash of cayenne pepper

Directions:
In a crock pot, combine the vegetable oil, ground cannabis flower, green onion, lime juice and water, and cook on low for 2 hours. Add all other ingredients, mix well, and cook on low for another hour, stirring occasionally. Store in an airtight container in fridge before serving.

Texas-Style BBQ Sauce

You won't get a more authentic BBQ sauce than a Texas-style version, and this recipe delivers in serious taste. And with a dab of cannabis included in the recipe, you can enjoy a nice buzz along with your dancing taste buds. Try Bloom Farm’s cannabis-infused Texas-style BBQ recipe for your next barbeque’d meal.

Ingredients:
1 small onion, minced
4 cloves garlic, minced
2 stalks celery, chopped
1/4 cup cannabutter
1 cup ketchup
1 cup tomato sauce
1/4 cup molasses
3 tbsp brown sugar
1/4 cup water
1/4 cup apple cider vinegar
1 tsp chili powder
1 tsp paprika
1/2 tbsp salt
1/2 tsp black pepper

Directions:
In a saucepan over low heat, combine the water, ketchup, tomato sauce, brown sugar, and molasses and heat until the mixture starts to simmer. Add the onion, garlic, and celery and continue to simmer for about 8 minutes. Transfer the mixture to a blender, add all remaining ingredients, and puree until smooth. Cool in the fridge.

Final Thoughts

There are so many creative ways to enjoy cannabis, especially when it comes to edibles. While you can still enjoy the traditional cannabis cookie or other baked goods, adding marijuana to other food products like BBQ sauces is a unique way to enjoy the benefits of cannabis while tempting your taste buds at the same time.

Take your backyard barbeques to new heights with any one of these delicious cannabis-infused BBQ sauces!

This article originally appeared on myfoli.com


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Yoga and meditation have gained popularity over the years as a low-impact way to keep the body and mind healthy, but many people are intimidated by the thought of learning a new exercise. Seniors can often have a hard time putting together a new routine, especially if they have health or mobility issues. Yet, yoga is one of the easiest workouts to break into because it’s low-impact, and it can be molded to fit just about anyone’s needs. In fact, individuals who are living with a disability or who have an existing health condition may find that it’s one of the best ways to exercise simply because it allows for modifications that make movement easier. 

When paired with yoga, meditation can be a wonderful way to keep anxiety or stress under control, and creating a routine that allows you to do it daily can help you learn to cope with those feelings when they arise. Boosting your mental health is crucial as you get older, as it helps keep you safe from the symptoms of depression and other mood disorders. 

Not surprisingly, there’s a lot to consider when it comes to finding an exercise routine that works for your needs. Here are just a few things to think about.

You Can Do It from the Comfort of Your Own Home

Yoga classes are likely available in your area, but one of the benefits of learning the poses is that you can do it from the comfort of your own home. Once you’re comfortable with establishing a routine, all you need is a space to practice in and maybe a yoga mat for comfort. If you have a spare room you’re not using, such as a dining room or extra bedroom, this can be the perfect spot for your practice. You can use YouTube tutorial videos and fitness apps to supplement your workout at home and keep yourself motivated to continue with a healthy routine.

Improve Balance and Stability

Yoga focuses on balance and strengthening your core, which is great news for seniors who have mobility issues. By practicing the poses every day, you can build up your balance and stability, which can, in turn, help prevent falls — the leading cause of injury to seniors. Just make sure you’re stable during your workout; you can use a chair to help with balance if you feel unsteady.

Get Calm

Your ability to reduce stress and remain calm can seriously affect everything from your heart health to your mood, making yoga one of the best ways there is to impact your overall well-being. When combined with meditation, yoga can help you relax, focus on your breathing, and put the stresses of the day behind you, so make sure your practice space is free of distractions. Listen to soft music, dim the lights, and focus on yourself for the entirety of your workout. You’ll be doing your body — and mind — a favor!

Help Your Gut

Among yoga’s many benefits, one of the most overlooked is the fact that it can help with digestion and stomach issues. Many studies show that the state of our overall health depends on gut health, and digestion is one aspect that is affected by both good and bad gut bacteria. When your gut houses plenty of good bacteria, your immune system and mood also improve. So, when you practice yoga regularly, you’re setting up your body and mind for good overall health.

Because of the nature of many of the poses and the way they work your abdominal muscles, you’ll likely see an improvement in the way your body handles certain foods. One unexpected side effect of this is that it can help you sleep better, reducing the risk of heartburn and allowing you to rest easy through the night.

Yoga and meditation can have multiple benefits regardless of your age and abilities; the key is to start things off right by finding a routine that works best for you. Remember to go slowly and to stop if you feel any pain. By combining a workout for your body and mind at the same time, you’ll be able to focus on your wellness every day. ​