Tutorials designed to correct alignments, to show how to enter asanas, and how to work on specific asanas

 

HEADSTAND FOR BEGINNERS IN 5 STEPS

HEADSTAND FOR BEGINNERS IN 5 STEPS

Inversions so loved and yet so frustrating at the time.Strong inversions require daily practice and lots of patience.You can’t think to be able to nail headstand on your first day.Personally, it took me months to find the balance. Your neck s...
4 WAYS TO KAPOTASANA

4 WAYS TO KAPOTASANA

4 different ways to Kapotasana or Pigeon Pose 1 Kapotasana 2 Eka Pada RajaKapotasana - King Pigeon Pose 3 Eka Pada RajaKapotasana II - One legged King Pigeon 2 4 Eka Pada Rajakapotasana III - King Pigeon Split Pose
HOW TO KING PIGEON IN 6 STEPS

HOW TO KING PIGEON IN 6 STEPS

Eka Pada Raja Kapotasana is a challenging deep backbend, and it might take years to master. In the Ashtanga Yoga tradition, it comes only on the third series. Remember, every time we morph our human body, into an animal form it might become physically,...
PINCHA SCORPION

PINCHA SCORPION

Pincha Scorpion is a pretty little beast, so beautiful and yet so hard to get.As always there isn’t a secret sauce, it requires lots of practice, and endless failures before you will be able to get there.However, if you apply yourself you will g...
HOW TO WORK AT SPLIT POSE

HOW TO WORK AT SPLIT POSE

How to work at the split pose Hanumanasana, also known as the split pose is a challenging asana and might take years to master. In some case decades. Personally, as a former dancer, I started working at mine when I was only 4 years of age,...
HOW TO LEARN BAKASANA

HOW TO LEARN BAKASANA

Bakasana or crane pose is a challenging arm balance, that will teach us all the other arm balances. Not to be confused with Kakasana, Crow pose. Bakasana, Crane pose balancing on straight armsKakasana, Crow Pose balancing on bent arms At...
TITTIBHASANA EVOLUTION

TITTIBHASANA EVOLUTION

When I first started practicing Ashtanga Yoga, and I came to know Tittibhasana, I thought “I will never be able to do that, is too difficult, my legs are too fat, my hips too stiff, I am not strong enough…” Then, I showed up on my mat, I was...
OVERSPLIT EVOLUTION

OVERSPLIT EVOLUTION

We spend most of our lives pushing forwards, thriving for success. This is not good or bad, we are humans, and humans are designed to survive, even if it doesn't mean literally “SURVIVE” from a life-threatening experience. In fact, in modern soc...
ADVANCED PRACTICE: NECK OVEREXTENSION CHESTSTAND

ADVANCED PRACTICE: NECK OVEREXTENSION CHESTSTAND

WARNING: BE MINDFUL DON'T PUSH TOO MUCH TOO SOON Often I have been asked how I learned to sit on my bun.First of all, I have a body structure that made the process easier for me. In fact, my torso is quiet short compared to my legs, which make...
DIY YOGA TEACHER: PRASAITA PADOTTANASANA C

DIY YOGA TEACHER: PRASAITA PADOTTANASANA C

Hi guys, Today’s tutorial is designed to stretch the shoulders, and perform the dared Prasarita Padottanasana C variation without the help of your teacher. Since we moved to the suburbs, I had to switch from Shala practice to home practice, a...
HOW TO IMPROVE UPPER BACK FLEXIBILITY FOR CHINSTAND

HOW TO IMPROVE UPPER BACK FLEXIBILITY FOR CHINSTAND

Today’s tutorial is designed to show a different approach to puppy pose. As a former dancer, and having many influences from different disciplines, like contortion and gymnastics. I decided to share a few tricks to take Puppy pose to another l...
FORWARD FOLD EVOLUTION CHART

FORWARD FOLD EVOLUTION CHART

Often I am asked how to become as flexible as I am and, to be honest, there isn’t a secret sauce, it doesn’t happen overnight, it is a slow process that requires time, and lots of work. I like to think about the conquest to flexibility as an ...
HOW TO OPEN THE CHEST FOR WHEEL POSE

HOW TO OPEN THE CHEST FOR WHEEL POSE

How to open the chest for wheel pose Here I am sharing a Contortion and Gymnastic technique used to improve the upper back flexibility. The three exercises will certainly feel challaging and intense, but if you practice them daily will have...
THE ULTIMATE SPLITS TUTORIAL

THE ULTIMATE SPLITS TUTORIAL

The ultimate split tutorial From today, I will be sharing a series of tutorials not solely, Yoga based, but adding skills I learned in the 18 years I trained as a dancer.Exercise 1:High lunges rock back and forthHips squaredChest lifted towards...
CHIN AND CHEST STAND A B C COURSE - CLASS 2

CHIN AND CHEST STAND A B C COURSE - CLASS 2

Exercise 1 Find a stable vertical surface, place the hands' shoulders distance apart from each other, chin on the mat. Extend the legs completely, and walk one step up. Just a few inches. Heels pushing forwards, bum reaching up and forward, relax...
CHIN AND CHEST STAND A B C COURSE - CLASS 1

CHIN AND CHEST STAND A B C COURSE - CLASS 1

Exercise 1 Puppy Pose. Personally, I don’t advise to grab the head of your mat. The action of grabbing on it might cause tension on your shoulders, and it’s just what we don’t want here. If you can’ lift the knees from the floor it is perfectly fine, k...
STANDING SPLIT DRILLS

STANDING SPLIT DRILLS

  If you are working at Standing split pose, it might be helpful to use our friend Paul the wall, in order to deepen the asana. Exercise 1 Spit at the wall, pressing the whole body towards Paul with the arms Hips squared Breathe...
KING PIGEON SPLIT

KING PIGEON SPLIT

  King Pigeon splits is super challenging, and it took me a very long time to master. It requires hips, hamstrings, knees, shoulders flexibility. Plus, balance, concentration, and stillness. So, don't rush. Exercise: Position yourself ...
3 LOW LUNGES TO DEEPEN YOUR BACKBEND

3 LOW LUNGES TO DEEPEN YOUR BACKBEND

  The key to backbend isn’t as you might think to be bendy but, to have an open pelvic floor, and flexible hips joints. And, the best way to work on those two characteristics is through lunges. They work wonderfully, believe me. Exercise 1...
HOW TO ENTER PADANGUSTHA DHANURASANA

HOW TO ENTER PADANGUSTHA DHANURASANA

Padangustha Dhanurasana Step 1️⃣ Sphinx pose. Breathe at least 10 times. Important: forearms parallel, elbows firmly planted on the mat, shoulders pushed down, and long neck Step 2️⃣ from the previous asana, extend the arms to enter Cobra p...
DOWNWARD FACING DOG ADJUSTMENTS

DOWNWARD FACING DOG ADJUSTMENTS

  For many of us, home practice is the only way we can practice Yoga Yoga studios can be quite expensive, and sometimes we don't have one nearby. For example, the closest Ashtanga Shala I have, it's about an hour and a half away from where...
13 STEPS TO URDHVA KUKKUTASANA

13 STEPS TO URDHVA KUKKUTASANA

  Step 1: Get comfortable in Downward facing dog Step 2: Inhale, Jump to Bakasana, or alternatively step toward your hands, and get into crane pose Step 3: Exhale, bend your arms, and slowly descend toward the floor with your head Step...
9 STEPS TO GRASSHOPPER POSE

9 STEPS TO GRASSHOPPER POSE

  9 Steps Tutorial to Grasshopper Pose Parsva Bhuja Dandasana is not a beginner arm balance; it requires wrists and,  core strength, as well as open hips, and intense torsion of the torso.  Perhaps, you won't be able to perform Gr asshopper a...
HOW TO ENTER SUPER SOLDIER STEP BY STEP

HOW TO ENTER SUPER SOLDIER STEP BY STEP

  Tutorial 1:  Super Soldier Pose or Inverted Compass poses Sanskrit name: Viparita Parvrtta Surya Yantrasana Step 1: start from Uttanasana; be sure to have a steady, balanced, deep forward fold Step 2: take the right leg backward, ...
L-SIT WITH THE STRAPS

L-SIT WITH THE STRAPS

L-sit pose must be one of the most challenging poses of the entire practice. Using the straps as demonstrated here might help to create the muscle memory necessary to get a strong L-Sit