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Boat Pose Main Points

  1. Keep your butt on the floor...don't roll on to you lower back/sacrum.
  2. Draw your lower abdomen in.
  3. Lift chest and draw the shoulder blades back/together.
  4. The torso and legs more or less make a V like shape.
  5. A modification would be lowering the feet by bending at the knees while maintaining the rest of the V shape.

For more subtle details and/or trouble shooting ask Jason in class.

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Jason Schramm of Detroit Yoga demonstrating Boat Pose / Navasana.

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A student asked, "Is it okay if I put my hands on the floor during Warrior III if I'm struggling?"

If an assist like dropping the hands is needed, then absolutely! Set the hands down. One huge thing that we're working on in class is being able to adapt to the demands of the moment. Trying to not be attached to always having a certain way of doing things. For example... I've just had you go thru a very difficult combination of postures and movements and you've become winded and now you're in boat pose...and I say, "If you've lost your breath catch it here."

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Warrior Three Pose Main Points.

  1. Keep the torso long just like it is when standing up tall in mountain pose.
  2. Bring the torso and the back/lifted leg parallel to the floor.
  3. Work to have both legs straight.
  4. Reach the arms and chest forward while extending the lifted leg back with toes pointed.
  5. Breath!

For more subtle details and/or trouble shooting ask Jason in class.

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Jason Schramm of Detroit Yoga demonstrating Warrior Three Pose.

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What makes this exit soft is the tucking of the knees toward the abdomen as the arms begin to bend and then shoot the feet back from there to land softly at the bottom of the push-up / chaturanga dandasana. Do not kick down into the floor which might injure the feet! The landing should be soft and quiet like a ninja.

Some prerequisites for this exit / transition = Having a strong Lolasana as well as a soft exit from straight arm Bakasana and Sirsasana.

For more subtle details and/or trouble shooting ask Jason in class.

Jason Schramm of Detroit Yoga demonstrating exit from handstand to chaturanga dandasana. www.detroityoga.com

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Revolved Side Angle Pose Main Points.

  1. Take a wide stance with front foot pointing straight forward and the back foot turned in about 45 degrees, heels lined up.
  2. Bend the front knee into a lunge, working to have a 90 degree angle at the knee and keep the back leg straight.
  3. Place the opposite side arm outside the bent knee and bring the hands together.
  4. Press the arm against the leg rotating/twisting the torso without letting the leg move.
  5. Working to have the chest face the side or even upward slightly.
  6. Breathe!

For more subtle details and/or trouble shooting ask Jason in class.

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Jason Schramm of Detroit Yoga demonstrating Revolved Side Angle Pose.

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Head Stand Main Points.

  1. Set the arms so the elbows are shoulder width apart (if the shoulders are too tight to do this, then go to work on opening them up before attempting Headstand).
  2. Do not jump into Head Stand, lift the feet from the floor (if the abdominal muscles are too weak to do this, then go to work on strengthening them before attempting Head Stand).
  3. Once the legs are up the body should feel just as it does when standing up very straight with good posture (except upside down).
  4. The legs squeeze together and the toes point up.
  5. Breathe!

For more subtle details and/or trouble shooting ask Jason in class.

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Jason Schramm of Detroit Yoga demonstrating Sirsasana / Head Stand.

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Floating transition from down dog to seated main points.

  1. Have a strong plank as well as moderate core strength. If these areas are lacking, go to work on them. Mountain climbers exercise will do it pretty quickly.
  2. From Down Dog, bring shoulders over hands.
  3. Bend knees a little and spring off the feet.
  4. Tuck the knees into the chest quickly and keep them to the chest very tightly (like the mountain climber but with both legs at the same time).
  5. Keeping the knees into chest, with as much control as possible (it won't look that pretty in the beginning) start to lower the hips (butt) and bring the feet through.
  6. Repeat. Lots of practice! Each time working to improve upon the last.

For more subtle details and/or trouble shooting ask Jason in class.

Side Angle Pose Main Points.

  1. Take a wide stance and lunge (working to have the bent knee at 90 degrees).
  2. Place hand (right hand right foot) to floor inside foot with arm against leg.
  3. Arm braced against leg to turn chest to face the side.
  4. Shoulders stacked perpendicular to the floor.
  5. Breathe!

For more subtle details and/or trouble shooting, ask Jason in class.

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Jason Schramm of Detroit Yoga demonstrating Parsvakonasana.

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Hands Under Feet Pose Main Points.

  1. Place hands under the feet (knees can bend if the hamstrings are tight).
  2. Gently work on making the legs straight (be patient, it takes time).
  3. Once the legs are straight, flex the quads (front of the thighs).
  4. Using abs and arms begin drawing the torso closer to the straight legs.
  5. Breathe!

For more subtle details and/or trouble shooting, ask Jason in class.

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At first it’s nothing. So say at first, you have no discipline. And you are told you need to be disciplined in a certain area to achieve a certain aim. But you are not a disciplined person so to speak…you have none. Like I said, at first it’s nothing.
Then comes a thought like, “I want to be a serious writer…I want to write books.” The thought is great but action then needs to be taken. Go to the desk, sit down and write. Now again…that’s nothing…that is not discipline.

The next day comes…go to the desk, sit down and write. Still it’s not much…you’re not a writer…you’re not disciplined. Do it again the next day. Do it again on the day that you...

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