I've had some thoughts about the feet, as a result of a recent workshop, so I thought I would repost this piece from last year about the anatomy of the foot in preparation for a couple of posts to come.

Firm Foundations

The foot is an extremely complex structure of bones, joints, muscles and connective tissue. Imbalances in its functioning can have an impact all the way up the frame, affecting posture, bearing and well-being in everyday life as well as in your yoga practice. Examining the basic elements of that structure will give us some insight into how the foot supports us in stillness and in movement.

The Bones of the Foot

From above

Inner foot

Outer foot

Distribution of Weight

The bones of the foot have evolved to support the weight of the body in much the same way that the arch of a bridge supports the entire structure. (1)

Forces acting on the foot

Forces acting on a bridge keystone

Three Arches

There are three different arch shapes in the foot that contribute to supporting and balancing the weight of the body. The medial arch is the one we generally think of, as in a high or a low arch. There is also a lateral arch, which is much smaller, and a transverse arch across the foot.

Two parts of the foot

The inner foot, ending in the first three toes, makes up the structure of the medial arch. This bears the most weight. The outer foot bears the least weight and acts as balance. (2)

The tripod of the foot

Supporting the Arches

The bony arch structures are supported by thick layers of connective tissue and muscle that descend from the lower leg and wrap around the ankle bones.

Medial arch

The supporting muscles are:

• Abductor hallucis: Supports the talus and calcaneus. Creates the strung bow action of the arch;
• Tibialis posterior: ligament supports talus and navicular;
• Flexor hallucis longus: supports talus and calcaneus;
• Peroneus longus (not shown): wraps under foot from outer leg and attaches to head of 1st metatarsal (big toe mound), assisting strung bow action of arch.

Ligamentous support of the arches

The metatarsal heads and calcaneus are drawn together by the support of ligaments and the tone of muscles to create added lift in the bones of the foot, rebounding the downward pull of gravity up through the ankles and legs.

Lateral arch

The supporting muscles are:

• Peroneus longus: Supports calcaneus and cuboid;
• Peroneus brevis: assists strung bow action of arch;
• Abductor digiti minimi: assists strung bow action of arch.

Transverse arch

The supporting muscles are:

• Adductor hallucis: the transverse head attaches to the metatarsal/phalangeal joints crosswise, drawing them in and creating lift;
• Peroneus longus: ligament crosses from lateral to medial side of foot, attaching underneath to the head of the first metatarsal and drawing the two sides together to create lift;
• Tibialis posterior: attaches to undersides of navicular, cuboid, lateral cuneiform and metatarsals 2-4, creating lift from below.

Notes

1. Mabel E. Todd, 1937. "The Thinking Body: A Study of the Balancing Forces of Dynamic Man." Princeton: Princeton Book Company.

2. Ida P. Rolf, 1977. "Rolfing: The Integration of Human Structures." New York: Harper and Row.

Here's a breakdown of the full series:

Week 1

Day 1 - Day 2 - Day 3 - Day 4 - Day 5 - Day 6 - Day 7

Week 2

Day 8 - Day 9 - Day 10 - Day 11 - Day 12 - Day 13 - Day 14

Week 3

Day 15 - Day 16 - Day 17 - Day 18 - Day 19 - Day 20 - Day 21

Week 4

Day 22 - Day 23 - Day 24 - Day 25 - Day 26 - Day 27 - Day 28


Here's a PDF file of the entire 28-day sequence for easy reference:

download the .pdf (option-click for mac/right click for pc)

Tags: Advanced

From WNYC's Leonard Lopate Show:

Mirror Neurons and Personality

Dr. Vittorio Gallese, Professor of Human Physiology at the School of Medicine of the University of Parma, explains how mirror neurons affect empathy, and help shape personality.

Complete Rest
 
OR
 
Shavasana (Corpse Pose)
·           15 to 30 minutes
 
Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)
·           Lying in Shavasana with the trunk supported
 
Nadi Shodhana 1b (Basic Alternate Nostril Breathing – Seated)
·           Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·           Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.
 
print this article

Surya Namaskar (2 sets/3-5 rounds)
·           2 sets/3-5 rounds each
·           One simple set, one more challenging
 
Urdhva Prasarita Padasana (Upward Extended Feet Pose)
 
Jathara Parivartanasana (Belly Turning Pose)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Parshva Shirshasana (Side Head Stand)
 
Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)
 
Urdhva Dandasana (Upward Staff Pose)
 
Viparita Dandasana (Inverted Staff Pose)
 
Setu Bandha (Bridge Pose)
 
Parshva Setu Bandha (Side Bridge Pose)
 
Eka Pada Parshva Setu Bandha (Single Leg Side Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand)
 
Parshva Sarvangasana (Side Shoulder Stand)
 
Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand)
·           Dropping back
 
Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand)
·           Dropping Back
 
Halasana (Plough Pose)
 
Supta Konasana (Reclined Angle Pose)
 
Parshva Halasana (Side Plough Pose)
 
Karnapidasana (Pressure on the Ear Pose)
 
Parshva Karnapidasana (Side Pressure on the Ear Pose)
 
Shavasana (Corpse Pose)
 
Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)
·           Lying in Shavasana with the trunk supported
 
Nadi Shodhana 1b (Basic Alternate Nostril Breathing – Seated)
·           Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·           Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.

 
print this article

Surya Namaskar (2 sets/3-5 rounds)
·           2 sets/3-5 rounds each
·           One simple set, one more challenging
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana (Forearm Stand)
 
Sayanasana (The Pose of Repose)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Virasana (Reclined Hero Pose)
 
Paryankasana (Couch Pose)
 
Vrischikasana 1 (Scorpion Pose 1)
·           With feet on chair
 
Vrischikasana 1 (Scorpion Pose 1)
 
Vrischikasana 1 (Scorpion Pose 1)
·           Drop-backs/hop-ups from chair
 
Urdhva Dhanurasana (Upward Bow Pose)
 
Viparita Chakrasana (Inverted Wheel Pose)
 
Vrischikasana 2 (Scorpion Pose 2)
 
Vrischikasana 2 (Scorpion Pose 2)
·           Drop-backs/hop-ups from stool or table
 
Urdhva Dhanurasana (Upward Bow Pose)
·           Drop-backs from Tadasana (Mountain Pose)
 
Dwi Pada Viparita Dandasana (Double Leg Inverted Staff Pose)
 
Dwi Pada Viparita Dandasana
·           Drop-backs/hop-ups from Shirshasana 1 (Head Stand)
 
Mandalasana (Mandala Pose)
 
Ardha Halasana (Half Plough Pose)
·           Over chair
 
Marichyasana 3 (Marichi’s Pose 3)
 
Janu Shirshasana (Head of the Knee Pose)
 
Pashchimottanasana (Intense West Stretch Pose)
 
Shavasana (Corpse Pose)
 
Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)
·                        Lying in Shavasana with the trunk supported
 
Nadi Shodhana 1b (Basic Alternate Nostril Breathing – Seated)
·                        Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·                        Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·                        Sitting upright on padding with the back supported
·                        Simple focus: counting breaths, mantra repetition, etc.

print this article

Adho Mukha Shvanasana (Downward Facing Dog Pose)
·           Head supported on block
 
Salamba Shirshasana 1 (Head Stand 1)
Jathara Parivartanasana (Belly Turning Pose)
·           3-5 blankets under legs, pelvis and lower ribs
 
Parshva Bharadwajasana (Side Bharadwaja’s pose)
·           Lie sideways over bolster/blankets with legs bent
 
Sarvangasana over chair (Shoulder Stand)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Supta Virasana (Reclined Hero Pose)
·           Over bolster
 
Setu Bandha (Bridge Pose)
·           Over Bolster
 
Viparita Karani (Upside Down Pose)
 
Shavasana (Corpse Pose)
 
print this article

Surya Namaskar (2 sets/3-5 rounds)
·           2 sets/3-5 rounds each
·           One simple set, one more challenging
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta  Baddha Konasana (Reclined Bound Angle Pose)
 
Malasana (Garland Pose)
 
Bakasana (Crow Pose)
 
Bhujapidasana (Pressure on the Arm Pose)
 
Tittibhasana (Firefly Pose)
 
Kurmasana (Tortoise Pose)
 
Supta Kurmasana (Sleeping Tortoise Pose)
 
Eka Pada Shirshasana (Single Leg Behind the Head Pose)
 
Skandasana (Skanda’s Pose)
 
Yoga Nidrasana (Yogic Sleep Pose)
 
Yoga Dandasana (Yogic Staff Pose)
 
Yoga Dandasana Balance (Yogic Staff Balance)
 
Supta Virasana (Reclined Hero Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)
·           Lying in Shavasana with the trunk supported
 
Nadi Shodhana 1b (Basic Alternate Nostril Breathing – Seated)
·           Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·           Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.
 
print this article

Surya Namaskar (2 sets/3-5 rounds)
·           2 sets/3-5 rounds each
·           One simple set, one more challenging
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Vashisthasana 1 (Vashista’s Pose 1)
 
Vashisthasana 2 (Vashista’s Pose 2)
 
Kasyapasana (Kasyapa’s Pose)
 
Eka Hasta Bhujasana (Single Leg and Arm Pose)
 
Ashtavakrasana (Ashtavakra’s Pose)
 
Kurmasana (Tortoise Pose)
 
Supta Kurmasana (Sleeping Tortoise Pose)
 
Bhujapidasana (Pressure on the Arms Pose)
 
Tittibhasana (Firefly Pose)
 
Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
 
Vishvamitrasana (Vishvamitra’s Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)
·           Lying in Shavasana with the trunk supported
 
Nadi Shodhana 1b (Basic Alternate Nostril Breathing – Seated)
·           Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·           Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.
 
print this article

Surya Namaskar (2 sets/3-5 rounds)
·           2 sets/3-5 rounds each
·           One simple set, one more challenging
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Virasana (Reclined Hero Pose)
 
Padmasana (Lotus Pose)
 
Parvatasana (Mountain Pose)
 
Tolasana (Scale Pose)
 
Simhasana 2 (Lion Pose 2)
 
Matsyasana (Fish Pose)
 
Kukkutasana (Cockerel Pose)
 
Garbha Pindasana (Embryo in the Womb Pose)
 
Baddha Padmasana (Bound Lotus Pose)
 
Yoga Mudrasana (Yogic Seal Pose)
 
Supta Vajrasana (Reclined Thunderbolt Pose)
 
Vajrasana (Thunderbolt Pose)
·           With roll behind knees.
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)
·           Lying in Shavasana with the trunk supported
 
Nadi Shodhana 1b (Basic Alternate Nostril Breathing – Seated)
·           Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·           Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.

 
print this article

Complete Rest
 
OR
 
Shavasana (Corpse Pose)
 
Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)
·           Lying in Shavasana with the trunk supported
 
Nadi Shodhana 1b (Basic Alternate Nostril Breathing – Seated)
·           Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·           Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.
 
print this article

Surya Namaskar (2 sets/3-5 rounds)
·           2 sets/3-5 rounds each
·           One simple set, one more challenging
 
Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
 
Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
 
Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
 
Parivrtta Supta Padangusthasana (Revolved Reclined Bog Toe Pose)
 
Anantasana (Vishnu’s Couch pose)
 
Uttana Padasana (Face Up Leg Pose)
 
Utthita Hasta Padangusthasana 1 (Extended Hand To Big Toe Pose 1)
 
Utthita Hasta Padangusthasana 2 (Extended Hand To Big Toe Pose 2)
 
Utthita Hasta Padangusthasana 3 (Extended Hand To Big Toe Pose 3)
 
Parivrtta Hasta Padangusthasana (Revolved Hand to Big Toe Pose)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Eka Pada Adho Mukha Vrkshasana (Single Leg Hand Stand)

Parshvaikapada Adho Mukha Vrkshasana (Single Leg to the Side Hand Stand)
 
Salamba Shirshasana (Head Stand)
 
Eka Pada Shirshasana (Single Leg Head Stand)
 
Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)
 
Viparita Dandasana (Inverted Staff Pose)
·           Over chair
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana (Shoulder Stand)
 
Eka Pada Sarvangasana (Single Leg Shoulder Stand)
 
Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.

print this article

Surya Namaskar (2 sets/3-5 rounds)
·           2 sets/3-5 rounds each
·           One simple set, one more challenging
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana (Forearm Stand)
 
Sayanasana (Pose of Repose)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Virasana (Reclined Hero Pose)
 
Hanumanasana (Hanuman’s Pose)
 
Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)
 
Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
 
Eka Pada Raja Kapotasana 3 (Single Leg King Pigeon Pose 3)
 
Eka Pada Raja Kapotasana 4 (Single Leg King Pigeon Pose 4)
Rajakapotasana (King Pigeon Pose)
 
Ganda Bherundhasana (Formidable Cheek Pose)
 
Padangustha Dhanurasana (Big Toe Bow Pose)
 
Kapinjalasana (Kapinjala’s Pose)
 
Natarajasana (King Dancer Pose)
 
Ardha Halasana (Half Plough Pose)
·           Over chair
 
Marichyasana 3 (Marichi’s Pose 3)
 
Janu Shirshasana (Head of the Knee Pose)
 
Pashchimottanasana (Intense West Stretch Pose)
 
Shavasana (Corpse Pose)
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.

print this article

The New Moon happens today at 7:36 am, so here is a repost of the gentle New Moon Sequence to support the body, open the heart and gently stimulate the nervous system. The sequence features Head Stand in an encasement, where a series of poses both leads you into and out of the pose.

Matsyasana (Fish Pose)
• Over a bolster
• Either in full Lotus, Half Lotus or Sukhasana legs

Supta Baddha Konasana (Reclined Bound Angle Pose)
• Over a bolster

Supta Virasana (Reclined Hero Pose)
• Over a bolster

Viparita Dandasana (Inverted Staff Pose)
• Over a chair

Ushtrasana (Camel Pose)
• Stack a bolster and blankets up on a chair, place the chair against a wall and go into the pose with the upper back and head supported.

Shirshasana (Head Stand)

Ushtrasana (Camel Pose)
• As above

Viparita Dandasana (Inverted Staff Pose)
• As above

Supta Virasana (Reclined Hero Pose)
• As above

Supta Baddha Konasana (Reclined Bound Angle Pose)
• As above

Matsyasana (Fish Pose)
• As above

Child's Pose
• Over a bolster

Parshva Bharadwajasana (Side Bharadwaja's Pose)
• Over a bolster

Jathara Parivartanasana (Bely Turning Pose)
• Lie sideways over a bolster with the legs bent and tucked to the opposite side.

Setu Bandha (Bridge Pose)
• Over a bolster

Sarvangasana (Shoulder Stand)
• On a chair

Shavasana (Corpse Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
·           Head supported on block
 
Salamba Shirshasana 1 (Head Stand 1)
Jathara Parivartanasana (Belly Turning Pose)
·           3-5 blankets under legs, pelvis and lower ribs
 
Parshva Bharadwajasana (Side Bharadwaja’s pose)
·           Lie sideways, face down over bolster/blankets with legs bent
 
Sarvangasana over chair (Shoulder Stand)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Supta Virasana (Reclined Hero Pose)
·           Over bolster
 
Setu Bandha (Bridge Pose)
·           Over Bolster
 
Viparita Karani (Upside Down Pose)
 
Shavasana (Corpse Pose)
 
print this article

Surya Namaskar (2 sets/3-5 rounds)
·           2 sets/3-5 rounds each
·           One simple set, one more challenging
 
Virasana/Parvatasana (Mountain Pose in Hero Pose)
 
Virasana/Garudasana Arms (Eagle Pose arms in Hero Pose)
 
Gomukhasana (Cow Face Pose)
·           Full pose
 
Pashchima Namaskar Padmasana (Reverse Prayer Pose in Lotus Pose)
 
Vashisthasana 1 (Vashistha’s Pose 1)
 
Chaturanga Dandasana (Four Limbed Staff Pose)
 
Purvottanasana (Intense East Stretch Pose)
 
Bharadwajasana 1 (Bharadwaja’s Pose 1)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
·           With hand position variations: hands turned out and back
 
Pincha Mayurasana (Forearm Stand)
·           With arm position variations: palms turned up as well as down
 
Shirshasana 1 (Head Stand 1)
 
Shirshasana 2 (Head Stand 2)
 
Shirshasana 3 (Head Stand 3)
 
Baddha Hasta Shirshasana (Bound Hand Head Stand)
 
Mukta Hasta Shirshasana (Free Hand Head Stand)
 
Supta Virasana (Reclined Hero Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand 1)
 
Salamba Sarvangasana 2 (Shoulder Stand 2)
·           With arm variations: both finger interlocks, palms turned up and out, down and out
 
Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
 
Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
 
Halasana (Plough Pose)
·           With arm variations: both finger interlocks, palms turned up and out, down and out
 
Shavasana
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.
 
print this article

Surya Namaskar (2 sets/3-5 rounds)
·           2 sets/3-5 rounds each
·           One simple set, one more challenging
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose)
 
Pashasana (Noose Pose)
 
Parshva Bakasana (Side Crow Pose)
 
Dwi Pada Koundinyasana (Double Leg Koundinya’s Pose)
 
Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
 
Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
 
Eka Pada Galavasana (Single Leg Galava’s Pose)
 
Urdhva Kukkutasana Upward Cockerel Pose)
 
Galavasana (Galava’s Pose)
 
Parshva Kukkutasana (Side Cockerel Pose)
 
Yogadandasana (Yoga Staff Pose)
·           Arm balance variation
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.
 
print this article

Surya Namaskar (2 sets/3-5 rounds)
·           2 sets/3-5 rounds each
·           One simple set, one more challenging
 
Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
 
Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
 
Vatayanasana (Horse Pose)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Padmasana in Adho Mukha Vrkshasana (Lotus Pose in Hand Stand)
 
Pincha Mayurasana (Forearm Stand)
 
Padmasana in Pincha Mayurasana (Lotus Pose in Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Padmasana in Shirshasana (Lotus Pose in Head Stand)
 
Parshva Padmasana in Shirshasana 1 (Side Lotus Pose in Head Stand)
 
Pindasana in Shirshasana (Lotus Pose in Head Stand)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana (Shoulder Stand)
 
Padmasana in Sarvangasana (Lotus Pose in Shoulder Stand)
 
Parshva Padmasana in Sarvangasana (Side Lotus Pose in Shoulder Stand)
 
Uttana Padma Mayurasana (intense Stretch Lotus Peacock Pose)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.
 
print this article

Complete Rest
 
OR
 
Shavasana (Corpse Pose)
 
Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)
·           Lying in Shavasana with the trunk supported
 
Nadi Shodhana 1b (Basic Alternate Nostril Breathing – Seated)
·           Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·           Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.
 
print this article

Surya Namaskar (2 sets/3-5 rounds)
·           2 sets/3-5 rounds each
·           One simple set, one more challenging
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Viparita Dandasana (Inverted Staff Pose)
·           Over chair
 
Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
 
Malasana (Garland Pose)
 
Marichyasana 1 (Marichi’s Pose 1)
 
Marichyasana 2 (Marichi’s Pose 2)
 
Marichyasana 3 (Marichi’s Pose 3)
 
Marichyasana 4 (Marichi’s Pose 4)
 
Marichyasana 5 (Marichi’s Pose 5)
·           Also known as Marichyasana E
·           Forward extension with one leg in Virasana
 
Marichyasana 6 (Marichi’s Pose 6)
·           Also known as Marichyasana F
·           Twist with on leg in  Virasana
 
Kurmasana (Tortoise Pose)
 
Eka Pada Shirshasana (Single Leg Behind the Head Pose)
 
Marichyasana 7 (Marichi’s Pose 7)
·           Also known as Marichyasana G
·           Forward extension with one leg in Eka Pada Shirshasana)
 
Marichyasana 8 (Marichi’s Pose 8)
·           Also known as Marichyasana H
·           Forward extension with one leg in Eka Pada Shirshasana)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.
 
print this article

I know I'm a little behind the curve with this posting, as it's already been covered by other yoga blogs (the very excellent souljerky, in particular), but I find myself continuously referring people to Ron Rosenbaum's great article for Slate.com "The Hostile New Age Takeover of Yoga." It's such a relief to hear someone else talking about this.

What Mr. Rosenbaum refers to as "Yoga Media" is only the outward expression of a deep flaw in the yoga community. So often yogic practices are used as justification for strengthening of ego and attachment rather than for their abandonment. Yoga Journal has become unreadable over the last few years as it has turned into an InStyle Magazine wannabee. The only articles worth reading are Julie Gudmestad's excellent articles on anatomy.

The worst thing about this general trend is the way in which one is frowned upon for bringing such things up. I've read that, as yogis, we are supposed to be open and to love and accept unconditionally. I would counter that by saying that, as yogis, we are supposed to be conscious and discerning. We should be able to tell the difference between things that will lead us further towards the goal of freedom from the suffering of daily life and things that will reinforce our ego and our attachments to the attractions and repulsions of the material world.

Read the article. He makes many good points.

Surya Namaskar (2 sets/3-5 rounds)
·           2 sets/3-5 rounds each
·           One simple set, one more challenging
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Virasana (Reclined Hero Pose)
 
Shalabhasana (Locust Pose)
 
Bhujangasana (Cobra Pose)
 
Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
 
Dhanurasana (Bow Pose)
 
Parshva Dhanurasana (Side Bow Pose)
 
Ushtrasana (Camel Pose)
 
Bekhasana (Frog Pose)
 
Padangustha Dhanurasana (Big Toe Bow Pose)
 
Gherandasana 1 (Gheranda’s Pose 1)
 
Gherandasana 2 (Gheranda’s Pose 2)
 
Ardha Halasana (Half Plough Pose)
·           Over a chair
 
Marichyasana 3 (Marichi’s Pose 3)
 
Janu Shirshasana (Head of the Knee Pose)
 
Pashchimottanasana (Intense West Stretch Pose)
 
Shavasana (Corpse Pose)
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.
 
print this article

Adho Mukha Shvanasana (Downward Facing Dog Pose)
·           Head supported on block
 
Salamba Shirshasana 1 (Head Satnd 1)
 
Jathara Parivartanasana (Belly Turning Pose)
·           3-5 blankets under legs, pelvis and lower ribs
 
Parshva Bharadwajasana (Side Bharadwaja’s pose)
·           Lie sideways over bolster/blankets with legs bent
 
Sarvangasana over chair (Shoulder Stand)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Supta Virasana (Reclined Hero Pose)
·           Over bolster
 
Setu Bandha (Bridge Pose)
·           Over Bolster
 
Viparita Karani (Upside Down Pose)
 
Shavasana (Corpse Pose)
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.
 
print this article

Surya Namaskar (2 sets/3-5 rounds)
·           2 sets/3-5 rounds each
·           One simple set, one more challenging
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana (Peacock Feather Pose)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Padangusthasana (Big Toe Pose)
 
Ardha Baddha Padmottanasana (Half bound Lotus Intense Stretch Pose)
 
Akarna Dhanurasana (Bow to Ear Pose)
 
Janu Shirshasana (Head of the Knee Pose)
 
Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
 
Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense west Stretch Pose)
 
Ardha Matsyendrasana 2 (Half Lord of the Fishes Pose 2)
 
Upavishtha Konasana (Seated Angle Pose)
 
Parshva Upavishtha Konasana (Side Seated Angle Pose)
 
Parivrtta Upavishtha Konasana (Revolved Seated Angle Pose)
 
Pashchimottanasana (Intense West Stretch Pose)
 
Parivrtta Pashchimottanasana (Revolved Intense West Stretch Pose)
 
Shalabhasana (Locust Pose)
 
Shavasana (Corpse Pose)
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.
 
print this article

From  supersagi on YouTube.com:

"Serge Ugryumov, the lead-teacher from Moscow B.K.S. Iyengar Yoga Center, showing the knee skin moving in Shirshasana."

Surya Namaskar (2 sets/3-5 rounds)
·           2 sets/3-5 rounds each
·           One simple set, one more challenging
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Myaurasana (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
 
Adho Mukha Padmasana (Downward Facing Lotus Pose)
 
Parvatasana (Mountain Pose)
 
Simhasana 2 (Lion Pose 2)
 
Matsyasana (Fish Pose)
 
Gorakshasana (Cowherd Pose)
 
Baddha Padmasana (Bound Lotus Pose)
 
Supta Vajrasana (Reclined Thunderbolt Pose)
 
Parshva Padmasana in Sarvangasana (Side Lotus in Shoulder Stand)
 
Uttana Padma Mayurasana (Intense Stretch Lotus Peacock Pose)
 
Vajrasana (Thunderbolt Pose)
·           With roll behind knees
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.
 
print this article

Brad Warner is author of the book "Hardcore Zen" Punk Rock, Monster Movies and the Truth About Reality." Well worth reading.

Surya Namaskar (2 sets/3-5 rounds)
·           2 sets/3-5 rounds each
·           One simple set, one more challenging
 
Utthita Trikonasana (Extended Triangle Pose)
 
Virabhadrasana 2 (Warrior Pose 2)
 
Utthita Parshvakonasana (Extended Side Angle Pose)
 
Parighasana (Gate Pose)
 
Ardha Chandrasana (Half Moon Pose)
 
Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
 
Parivrtta Trikonasana (Revolved Triangle Pose)
 
Parivrtta Parshvakonasana (Revolved Side Angle Pose)
 
Ardha Baddha Padma Padottanasana (Half Bound Lotus Intense West Stretch Pose)
 
Garudasana (Eagle Pose)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Myaurasana (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Virasana (Reclined Hero Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.
 
print this article

Complete Rest
 
OR
 
Shavasana (Corpse Pose)
 
Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)
·              Lying in Shavasana with the trunk supported
 
Nadi Shodhana 1b (Basic Alternate Nostril Breathing – Seated)
·              Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·              Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·              Sitting upright on padding with the back supported
·              Simple focus: counting breaths, mantra repetition, etc.
 
print this article

Surya Namaskar (2 sets/3-5 rounds)
·       2 sets/3-5 rounds each
·       One simple set, one more challenging
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana 1 (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Viparita Dandasana (Inverted Staff Pose)
·       Over chair
 
Malasana (Garland Pose)
 
Bakasana (Crow Pose)
 
Eka Hasta Bhujasana (One Hand and Arm Pose)
 
Ashtavakrasana (Ashtavakra’s Pose)
 
Eka Pada Bakasana 1 (Single Leg Crow Pose 1)
 
Eka Pada Bakasana 2 (Single Leg Crow Pose 2)
 
Dwi Hasta Bhujasana (Two Hand and Arm Pose)
 
Bhujapidasana (Pressure on the Arm Pose)
 
Tittibhasana (Firefly Pose)
 
Vishvamitrasana (Vishvamitra’s Pose)
 
Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Pratyahara (Sense Withdrawal)
·       Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·       Sitting upright on padding with the back supported
·       Simple focus: counting breaths, mantra repetition, etc.
 
print this article

Surya Namaskar (2 sets/3-5 rounds)
·              2 sets/3-5 rounds each
·              One simple set, one more challenging
 
Paripurna Navasana (Full Boat Pose)
 
Ardha Navasana (Half Boat Pose)
 
Ubhaya Padangusthasana (Both Big Toes Pose)
 
Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch Pose 1)
 
Urdhva Mukha Pashchimottanasana 2 (Upward Facing Intense West Stretch Pose 2)
 
Akarna Dhanurasana (Bow to Ear Pose)
 
Jathara Parivartanasana (Belly Turning pose)
 
Urdhva Prasarita Padasana (Upward Extended Feet Pose)
 
Mayurasana (Peacock Pose)
 
Chakrasana (Wheel Pose)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Viparita Dandasana (Inverted Staff Pose)
·              Over chair
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Dharana (Meditation)
·              Sitting upright on padding with the back supported
·              Simple focus: counting breaths, mantra repetition, etc.
 
print this article

Surya Namaskar (2 sets/3-5 rounds)
·              2 sets/3-5 rounds each
·              One simple set, one more challenging
 
Vrkshasana (Tree Pose)
 
Utthita Trikonasana (Extended Triangle Pose)
 
Virabhadrasana 1 (Warrior Pose 2)
 
Virabhadrasana 3 (Warrior Pose 3)
 
Parshvottanasana  (Intense Side Stretch Pose)
 
Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)
 
Prasarita Padottanasana 2 (Wide Spread Feet Pose 2)
 
Padangusthasana (Big Toe Pose)
 
Padahastasana (Hand Under Foot Pose)
 
Uttanasana (Intense Stretch Pose)
 
Urdhva Prasarita Ekapadasana (One Foot Extended Up Pose)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Virasana (Reclined Hero Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Dharana (Meditation)
·              Sitting upright on padding with the back supported
·              Simple focus: counting breaths, mantra repetition, etc.
 
print this article

This fellow has the most beautiful poses.

From  bulwei88 on YouTube.com
"pics about practicing and teaching yoga, mainly in the ashram and around dobongsan.

now i'm back in austria and i'm very thankful for the time with the korean people."

Surya Namaskar (2 sets/3-5 rounds)
·              2 sets/3-5 rounds each
·              One simple set, one more challenging
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Baddha Konasana (Bound Angle Pose)
 
Maha  Mudra (The Great Seal)
 
Janu Shirshasana (Head of the Knee Pose)
 
Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
 
Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
 
Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)
 
Krounchasana (Heron Pose)
 
Marichyasana 1 (Marichi’s Pose1)
 
Eka Pada Mula Bandhasana (Single Leg Root Lock Pose)
 
Marichyasana 2 (Marichi’s Pose 2)
 
Marichyasana 5 (Marichi’s Pose 5)
·              Also known as Marichyasana E in the Ashtanga Vinyasa System
 
Vajrasana (Tunderbolt Pose)
·              With roll behind knees
 
Shavasana (Corpse Pose)
 
Dharana (Meditation)
·              Sitting upright on padding with the back supported
·              Simple focus: counting breaths, mantra repetition, etc.
 
 
print this article