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

 

HOW TO PINCHA HOLLOWBACK

HOW TO PINCHA HOLLOWBACK

Pincha Hollowback Tilting the hips and curling the back to create a hollowback shape are complex movements that require lots of body awareness and mobility. Before attempting the shape upside down, I strongly suggest starting with...
10 STEPS TO ENTER URDHVA KUKKUTASANA

10 STEPS TO ENTER URDHVA KUKKUTASANA

How to enter Urdhva Kukkutasana from the tripod headstand. Step 1: Place the head on the floor, take a deep calming breath. Sometimes, it might happen to feel a rush of adrenaline. Don’t fight it, just calm the mind. Inhale, and Exhale. ...
PINCHA MAYURASANA HANDS PLACEMENT

PINCHA MAYURASANA HANDS PLACEMENT

As Yoga practitioners, when we start practicing yoga we experiment with different disciplines. While doing so, we might experience doubts about alignment and way to perform asanas. In this case Pincha Mayurasana. Why Pincha in Ashtanga...
HOW TO PREPARE FOR USTRASANA - CAMEL POSE

HOW TO PREPARE FOR USTRASANA - CAMEL POSE

How to prepare for Ustrasana Camel pose is a deep backbend and it can feel challenging at first. My best advice, don't feel intimidated and work consistently at the pose. Here a map of poses designed to help you in your journey to...
HOW TO GRASSHOPPER POSE IN 9 STEPS

HOW TO GRASSHOPPER POSE IN 9 STEPS

9 Steps Tutorial to Grasshopper Pose Parsva Bhuja Dandasana is not a beginner arm balance; it requires wrists, core strength, as well as open hips, and intense torsion of the torso. Perhaps, you won’t be able to perform Grasshopper a...
DOLPHIN POSE

DOLPHIN POSE

Dolphin Pose (Ardha Pincha Mayurasana) is a terrific prep for forearm stand. To be completely honest, I dared this tiny pose for a very long time. It felt way too intense. However, to do pincha we need to feel comfortable while performing...
STRONG CORE AND SHOULDERS FOR PINCHA

STRONG CORE AND SHOULDERS FOR PINCHA

Strong core and shoulders are essential for a healthy Pincha. These two exercises are designed to strengthen both your shoulders and awaken the core. 1) Forearm plank back and forthPress the forearm and hands on the matCreate an hollow...
ASHTANGA YOGA 7 HEADSTANDS

ASHTANGA YOGA 7 HEADSTANDS

Ashtanga second series 7 headstands Mukta Hasta Sirsasana AMukta Hasta Sirsasana BMukta Hasta Sirsasana CBaddha Hasta Sirsasana ABaddha Hasta Sirsasana BBaddha Hasta Sirsasana CBaddha Hasta Sirsasana D FOR THE BREAKDOWN OF THE...
DIFFERENT WAYS TO LUNGE POSE

DIFFERENT WAYS TO LUNGE POSE

It is said that doing lunges every day keeps the doctor away 😅Apologies for the silly joke… Lunges target the following muscles:abdominalsback musclesgluteal musclesquadricepshamstringscalves It is important to practice lunges prop...
HEADSTAND WITH PROPS

HEADSTAND WITH PROPS

Headstand with Props Nothing fancy, all you need is a wall, or a stool and two yoga blocks. Every time we work at inversions, we should fight the urge to use the wall as safety net, by leaning towards it. Instead, use it to increase...
HANDS AND ARMS POSITIONING -BOUND AND TRIPOD HEADSTAND

HANDS AND ARMS POSITIONING -BOUND AND TRIPOD HEADSTAND

Hands positioning in Bound and Tripod headstand Bound headstand:▪️One straight line between shoulders, elbows and hands▪️Hands, shoulders distance apart from each other▪️Bend the elbows till you reach the mat with your forearm. The elbows ...
HOW TO USE PROPS TO CHISTAND

HOW TO USE PROPS TO CHISTAND

How to use Props to chinstand. -You might need two Foam Yoga Blocks- A wall, a chair, a couch... This is a very accessible and safe way to enter a challenging pose. Just give it a try. Exercise -Place Foam Yoga Blocks underneath...
DOS AND DONTS IN HEADSTAND

DOS AND DONTS IN HEADSTAND

Baddha Hasta Sirsasana Dos:Shoulders and elbows in a perpendicular line, the elbows keep pulling towards each otherShoulders griddle locked in placeLong neckBody weight mostly on the the forearmsOnly the crown head on the floorStrong...
HAMSTRINGS AND SHOULDERS STRETCHES FOR INVERSIONS

HAMSTRINGS AND SHOULDERS STRETCHES FOR INVERSIONS

Shoulders strength, dolphin poseHeadstands are called "HEAD - STAND" however, we barely place our body weight on our head.In fact, most of the body weight is on our forearm and shoulders. Developing strong shoulders, without being said, it's...
CHAIR POSE VARIATIONS

CHAIR POSE VARIATIONS

Hi guys, Today’s tutorial is all about chair pose, Utkatasana in Sanskrit. We will explore 6 different variations and the benefits that which one bring to the classic Chair pose. Benefits 1 One-legged Chair Pose: also improves b...
PNF: CONTRACT-RELAX METHOD TO DEEPEN SPLIT POSE

PNF: CONTRACT-RELAX METHOD TO DEEPEN SPLIT POSE

Today I will be sharing a topic very dear to me.Active Stretch vs. passive stretch Stretching might be a good thing but over-stretching might cause negative chronic effects. Difference between passive and active stretchingPassive:...
HOW TO PARSVA DANDASANA STEP BY STEP

HOW TO PARSVA DANDASANA STEP BY STEP

How to enter Parsva Dandasana This is not an easy asana, and to be able to perform it you should already have a comfortable Leg behind the head pose. However, you can try the following 8 steps one by one and see where you are today....
LIZARD POSES VARIATIONS

LIZARD POSES VARIATIONS

Hi guys, Today’s tutorial is a fun one. Different lizard poses variations.Personally, I am obsessed with lizard pose it always feels so good. 1 Lizard lunge2 Regular lizard3 Shy lizard, with the arm hidden behind the front leg4 C...
CHINSTAND BEGINNERS - INTERMEDIATE - ADVANCED

CHINSTAND BEGINNERS - INTERMEDIATE - ADVANCED

Hi guys, Today I am showing the different stages of Chinstand.Beginners stage:As beginners, I don’t mean Yoga beginner, but chin stands practitioner beginner. In fact, chin and chest stands are really challenging and I don’t recommend the...
HOW TO WORK AT LOW LUNGE POS WITH DEEP BACKBEND

HOW TO WORK AT LOW LUNGE POS WITH DEEP BACKBEND

Hi guys, Today’s tutorial is designed to show you how to work at Low Lunge pose with a deep backbend. Every time we start working at a new pose, especially deep back bending, we have to remember that we won’t be able to nail it per...
BAKASANA FOR BEGINNERS

BAKASANA FOR BEGINNERS

Today’s tutorial will be focusing on Bakasana, the father of all arm balances. When I first started practising arm balances, I was terrified and terribly weak.However, as always, practice makes things happen.Many will tell you that t...
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...
HOW TO FOOT TO FOREHEAD SPLIT

HOW TO FOOT TO FOREHEAD SPLIT

How to foot to Forehead, two helpful exercises Hi guys, Today’s pictorial can be pretty advanced, and if you don’t have a deep and healthy split I don’t recommend you to try. Also, be careful at your knees. As soon as you feel discomfort or pa...
HOW TO OVERSPLIT USING A RISE

HOW TO OVERSPLIT USING A RISE

I started practising splits when I was a 5 years old dancer, I never stopped, and I never will. It doesn’t matter how many years of training I have, I always learn and discover something new about Hanumanasana. Here, I am sharing a series o...
COMPASS POSE IN 4 STEPS

COMPASS POSE IN 4 STEPS

Parivrtta Surya Yantrasana, also known as Compass pose in English, is a deep and twisty shoulder, hip and hamstring-opening seated pose. Before you attempt the pose it’s important to make sure your body has prepared for it adequately. Sun S...
YOGI DANDASANA PREPARATION

YOGI DANDASANA PREPARATION

Hi Guys,Today’s tutorial is one of my feeling good poses. Twist, turn, shoulders stretch, hip opener, and wrist strengthener… what else to ask from a pose? Yogi Dandasana is an advanced asana and might require years of practice, so be ready for...
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...
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