Yoga Savvy

Pose Down: Utkatasana / Fierce Pose a.k.a. Chair Pose

2010-03-15T22:10:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";Utkatasana (Chair Pose)My latest contribution to myyogaonlineBenefitsStrengthens the hip flexor muscles: rectus femoris, psoasStrengthens the quadriceps in the front of the thighs, hamstrings in the back of the thighs, adductor muscles of the inner thighs, gluteus muscles of the hipStrengthens and stretches

Pose Down: Matsyasana / Fish Pose

2010-01-26T11:59:00.000-08:00

varaddthis_pub="4a04a4822a6008dc";Matsyasana / Fish PoseMy contribution to myyogaonline.comBenefitsOpens pectoralis muscles of chest, intercostal muscles between ribs, and upper portion of psoas muscles in hipsImproves quality of breath by opening accessory muscles of breathingOpens muscles in the abdomen and front of neckRelieves thoracic/

Reader Question: How can I recover from yoga induced wrist pain?

2009-11-27T17:26:00.000-08:00

varaddthis_pub="4a04a4822a6008dc";Hello,Last week I did a full primary series 2hour Ashtanga yoga class(my first one), and next day I woke up with some wrist pain to rotation on the right side. Then i noticed that i also had some forearm , elbow and upper trap tenderness too. i found that when I pressed on the sides of the elbow hard, my

Reader Question: What poses benefit recovery from a sprained ankle?

2009-11-27T16:21:00.001-08:00

varaddthis_pub="4a04a4822a6008dc";Dear Dr Armstrong;I have an ankle that has been sprained a number of times, mostrecently this past summer. It's a long-term weakness I'd like to tryand improve while/as I rehab from the last incident.Just wondered if you saw any particular poses as being of most benefit.SincerelyA myyogaonline subscriber

Pose Down: Eka Pada Rajakapotasana a.k.a. Pigeon pose

2009-11-27T16:12:00.001-08:00

varaddthis_pub="4a04a4822a6008dc";My latest pose for myyogaonlineEka Pada Rajakapotasana / Pigeon PoseBenefits Opens hip flexor muscles (psoas, rectus femoris), groins Opens hip rotator muscles (gluteus medius & minimus) May relieves sciatic nerve tension and ease chronic low back pain Advanced version opens chest and shoulders Traditionally

Pose Down: Upavishta Konasana / Wide Angled Seated Forward Bend

2009-10-23T10:20:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";My latest pose for myyogaonline Upavistha Konasana (Wide Angled Seated Forward Bend)Benefits Stretches Adductor muscles of the groin Stretches Hamstring muscles Strengthens the supportive musculature of the spine Encourages activation of the core Traditionally thought to increase blood flow to

Sivasana: Even Blogs Need One

2009-10-23T10:03:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";Oh my it has been a while. But as the title of this post reads, even blogs need a sivasana once in a while.To make it up to you I will post below a wonderful script for 61 points relaxation. This is a powerful way to shift from our sympathetic nervous system (fight or flight response) to our

Pose Down :Utthita Trikonasana /Triangle Pose

2009-06-18T17:36:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";My latest pose break down from myyogaonline.comBenefits Expands chest and shoulders Increases mobility of hip joints Increases neck mobility Stretches spinal muscles Strengthens and tones muscles of the thighs Stretches calf muscles, hamstrings, hip musculature Increases proprioception (

To prop or not to prop - That is the question

2009-06-10T12:08:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";Imagine feeling completely weightless and light in Sirsasana/Headstand, or have balance and openness in Trikonasana/Triangle Pose. These are just some of the poses that can benefit from props. Things like wooden blocks, foam bricks, straps, bolsters, blankets, even chairs can change the way you practice.

Pose Down: Urdhva Mukha Svanasana, Upward Facing Dog Pose

2009-05-15T10:31:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";My latest pose descriptor for myyogaonline. Upward Facing Dog - a classic.Urdhva Mukha Svanasana (Upward Facing Dog)Benefits Expands chest and shoulders Strengthen muscles that control the shoulder blades Stretch hip flexors and core musculature Strengthen low back musculature Relieves some

Relaunch! Smart Yoga becomes Yoga Savvy!

2009-05-11T13:20:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";It's a relaunch! We've got a new name (Yoga Savvy), new look (see), more features (subscribe, share, follow me on twitter), but the same great info about alignment, avoiding injuries, and using yoga therapeutically. As an ode to our past, lets revisit the very first post:Yoga Savvy - the blog - is here.The

Yoga for your Foundation: Your Feet

2009-05-08T12:25:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";How many times have you come to Tadasana / Mountain Pose and your yoga teacher has encouraged you to feel your connection to the earth, or balance your weight on all four corners of the foot, or to lift and spread your toes? There is a reason teachers like to point out your feet – and it doesn’t have

Pose Down: Ardha Matsyendrasana / 1/2 Lord of the Fishes

2009-04-02T16:53:00.001-07:00

varaddthis_pub="4a04a4822a6008dc";I will be describing some yoga poses for myyogaonline.com in the next few months.....here is the first one. Try it again for the first time....ArdhaArdha Matsyendrasana / Half TwistBy Robin ArmstrongBenefits* Increase spinal flexibility and range of motion* Expands chest and shoulders* Relieves thoracic/mid

Avoiding Wrist Pain in Yoga

2009-04-02T16:30:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";Like my tennis coach once said, “It’s all in the wrist.” With our technology and computer-centered lifestyles, this statement couldn’t be more true off the tennis court. Most of us spend at least some of our day perched in front of the computer with our wrists cocked, making millions of repetitive, tiny

Top 5 Poses for a Strong Core

2009-03-16T13:51:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";By now the news has spread: a strong core is in. The ancient sages have known this for centuries; it just took us a while to catch on. Here are the top five yoga poses that can strengthen your core, help you improve your posture, avoid back pain, and enhance your yoga practice......Read MoreTo learn more

Inspired: The connection between our shoulder girdle and our rib cage, my weekend with Susi Aldous

2009-03-16T13:37:00.000-07:00

var addthis_pub="4a04a4822a6008dc";Last weekend I was lucky enough to study again with my therapeutic yoga teacher, Susi Hately Aldous. Every time I study with her I learn something new about my own practice.ShockingThis time I made a shocking discovery: I have very limited movement in my shoulder joint. I am referring to the motion of my

Keeping the Ouch out of your Om: The top 5 Yoga injuries

2009-03-16T13:30:00.000-07:00

var addthis_pub="4a04a4822a6008dc";Check out my February article for Joyyoga.caThe yoga community has many things in common – a respect for the earth and those around us, an appreciation for inner calm and a quiet spirit, a love of clothing that enables us to stand on our heads without restraint. Then there are the less glamorous things we

Leg bone's connected to the thigh bone....

2009-02-17T14:37:00.000-08:00

var addthis_pub="4a04a4822a6008dc";Knee Safety in Hip Openers: My latest article for www.myyogaonline.comRemember the children’s song: With the leg bone connected to the knee bone and the knee bone connected to the thigh bone…? This could be a yoga anthem worth chanting before class. Our bodies function as a whole, and no one action goes

Thoughts from the mat - Downward Dog & the Natural Lumbar Curve

2009-02-02T23:03:00.000-08:00

var addthis_pub="4a04a4822a6008dc";As I was beginning my own yoga practice the other day, feeling a little stiff-spined in the morning, I thought - hey, where did my low back curve go? Tilting my pelvis forward slightly, and bending my knees gently, a familiar feeling returned. Ahhh, my curve.Suddenly flashes of students in stiff downward

A Gentle Reminder - Benefits of Yoga

2009-01-22T14:33:00.000-08:00

var addthis_pub="4a04a4822a6008dc";I recently delivered a talk about the benefits of yoga at lululemon.Here are some highlights.....some might be familiar, but it never hurts to remind us of all the fabulous benefits of yoga done smartly!Benefits of Yoga Keep joints healthy. Our joints receive nourishment through movement. As we move we

Reader Question: What poses help the SI joint?

2008-12-18T18:00:00.000-08:00

varaddthis_pub="4a04a4822a6008dc";"What type of yoga positions would you recommend for someone who jams the SI joint? What are the symptoms?"Irritation of the sacroiliac or SI joint can present in a variety of different ways. Often there is pain across the bony, flat part of our lower spine, sometimes into the buttock or wrappingaround

The Twists and Turns of our Yoga Practice - Part II

2008-12-09T16:56:00.000-08:00

ar addthis_pub="4a04a4822a6008dc";The second part of my recent article on myyogaonline.comSpecial Considerations for Standing TwistsIn standing twists, such as the revolved poses, we often add an element of flexion at the waist. When we are moving purely from our hips joints, and maintaining the natural front to back curve in our lower

The Twist and Turns of our Yoga Practice - Part I

2008-12-02T19:24:00.000-08:00

ar addthis_pub="4a04a4822a6008dc";From my upcoming article on myyogaonline.com - Part IKeeping the spine long in twisting posturesTwisting postures are an enjoyable, challenging, and some might say vital part of our yoga practice. Poses like marichyansa /Marichi’s pose, revolved poses like parvritta trikonasana /revoloved triangle and

Reader Question - Wrist Pain

2008-11-18T18:00:00.000-08:00

var addthis_pub="4a04a4822a6008dc";I recently received the following email:"Robin, what a lovely website you have!Here is my question. When I practice regularlly, I tend to get soreness in my wrists. It's as if I need to find a class which is spent entirely in the sitting position! I did trip in the dark the other day and gently fell on my

Turning the World Safely Upside Down Part II

2008-10-31T10:16:00.000-07:00

var addthis_pub="4a04a4822a6008dc";The Safe Practice of Headstand and Shoulderstand Continued....Not a Neck StandAnother common inversion is sarvangasana or shoulder stand. Shoulderstand can be a great chest opener, a way to relieve swelling in the legs and is traditionally credited with stimulating the thyroid gland and abdominal organs.

Turning the World Safely Upside Down Part I

2008-10-30T16:46:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";The Safe Practice of Headstand and ShoulderstandInversions can be a joyful, empowering, perspective altering experience. They require us to do things with our body that we might not have experienced since childhood. What makes inversions so exciting – the fact we are using our arms and heads in ways we don’

More Research for Yoga to Prevent Low Back Pain

2008-10-06T14:00:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";Effect of short-term intensive yoga program on pain, functional disability and spinal flexibility in chronic low back pain: a randomized control study.J Altern Complement Med. 2008 Jul;14(6):637-44This randomised controlled study compared an intensive 7 day intervention of either a) yoga asana (postures),

Asana Anatomy: Upward Facing Dog Part II

2008-09-15T13:13:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";Continuation of our discussion on Upward Facing Dog from myyogaonline....Benefits & ConsiderationsA common posture in our culture is to close through our chest, shortening our pectoralis muscles, weakening the muscles between the shoulder blades (rhomboids) and weakening our postural muscles (erector spinae)

Asana Anatomy - Upward Facing Dog Part I

2008-09-02T21:34:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";My post for myyogaonlineAsana Anatomy – Upward Facing DogOur animal friends are a wonderful study in the fluidity of yoga. It is no coincidence that when a dog wakes from a nap, he can be seen moving slowly through upward dog and downward dog and casually walk away satisfied. The family pet makes urdhva

The Importance of Bandhas: Jalandhara Bandha / Throat Lock

2008-08-12T17:43:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";Bandhas, or energy locks, are used in yoga to control the flow of prana(energy) in our body. In Jalandhara Bandha, throat lock, the deep flexor muscles of the neck are also engaged. At the front of our neck, closest to the spine, lie two very important muscles: longus coli, and longus capitus. In people

The Importance of Bandhas: Uddiyana Bandha / Abdominal Lock

2008-08-01T10:06:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";Bandhas in yoga are traditionally used to stop the prana, or energy, within our body from escaping. These ancient practices also correspond to stabilizing muscles of the spine.In uddiyana bandha, abdominal lock, the transversus abdominis muscle is becoming active. This muscle acts as a girdle for the lumbar

The importance of Bandhas: Mula Bandha / Root Lock

2008-07-22T09:54:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";Mula BandhaA common practice in yoga is the use of bandhas, or energy locks. This practice is traditionally used to contain the flow of prana or energy in the body. In mula bandha, root lock, yogis bring attention to the pelvic floor, gently lifting and activating the muscles deep within the pelvis (levator

Asana Anatomy: Downward Facing Dog Part II

2008-07-10T22:25:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";The following is a continuation of an article I wrote for my yogaonline.comIn a previous post, we discussed the foundation of downward dog, actions of the upper body and the core. Let's continue, looking at the actions of the lower body.Lower BodyAs the hips move up and back, imagine an inward spiral of the

Asana Anatomy - Downward Facing Dog Part I

2008-07-03T14:47:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";The following is part of an I article I wrote for myyogaonline.comIf you’ve ever taken an Ashtanga or vinyasa flow class, Adho Mukha Svanasana, Doward Dog, is no stranger to you. Downward dog is a fundamental yoga asana, but a surprisingly complex one. As my teacher recently joked, “If I hear one more

Yogi Shoulder

2008-06-19T10:22:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";You can feel the heat building in the room, and the steady flow of breath around you. You look down at your fingers spread wide on the yoga mat, part way through your sun salutation, hesitating before you lower to the ground. You’re dreading that ‘pinchy’ feeling in your shoulder that’s been nagging you for

Asana Anatomy - Chaturanga Part 2

2008-06-12T09:59:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";The following continues my recent article from myyogaonline.com.Anatomy in MotionBuilding on what we've learned in Part 1, let's begin in plank. Starting from this place of stability and alignment, we can now safely flow into chaturanga.Upper BodyThe most complex movements in Chaturanga come from our upper

Asana Anatomy - Chaturanga Part 1

2008-05-29T09:56:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";The following is from my recent article on www.myyogaonline.com.You’re finishing up your yoga class, you can almost feel sivasana coming, then the teacher instructs you to perform one last vinyasa. As you step back to plank pose, and begin to lower down into chaturanga or four legged staff pose, your

Book Review: Yoga as Medicine

2008-05-20T15:31:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";Yoga as Medicine ~ The yogic prescription for health and healing, by Timothy McCall. From the medical editor of the well known magazine Yoga Journal, comes an extensive collection of the research on yoga to treat disease and increase healing. Dr. McCall reviews the research on a variety of conditions

The Four Basic Keys to Keeping You on the Mat

2008-05-13T12:09:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";We all came to yoga for very positive reasons, to calm the mind, improve the physical body, or to heal an injury. Yoga is very good at helping us achieve all of these things. In fact science is now recognizing the use of yoga to treat conditions such as carpal tunnel syndrome, high blood pressure and low

Let's make it a revolution!

2008-05-13T11:26:00.000-07:00

varaddthis_pub="4a04a4822a6008dc";Yoga Savvy - the blog - is here.The purpose of this blog is to give you the tools to stay safe, practice with alignment, and above all, feel great in your yoga practice. I will highlight the latest scientific research in the yoga world, great books on yoga anatomy and yoga therapy, and share my insights on