Like so many of the postures and movements we practice at Detroit Yoga, Ardha Uttanasana is another one that is both simple and effective. Just by holding the weight of the torso and arms parallel to the ground, it strengthens the lower back and hamstrings.

A common error is to round the lower back. Don't do that.

From a standing position, reach the chest forward as you fold half way. Keep the curve in your lower back.

Some modifications are arms at your sides and/or the knees can have some bend in them.

Click here to watch an Ardha Uttanasana video tutorial.

To develop your practice further, come visit us in our brick and mortar yoga school, or in our virtual classes by clicking on the link below.

See you soon.

​Jason

Considered a basic/fundamental posture, Revolved Triangle Pose is in almost every single class at Detroit Yoga.  

It may look simple enough, but it will take a few years (300 to 500 hours) of consistent Ashtanga Vinyasa practice to have a polished version of it.

Someone who has polished their basics has transformed themselves in more ways than just gaining strength and flexibility.  They were, or became, someone who kept showing up.  

Polishing and refining the little details of one's practice, inevitably polishes one's character.  Leading to self mastery.

Keep going.

​Jason

To watch a video tutorial going over some details of Revolved Triangle Pose click here.

Once, about 15 years ago, someone came up to me after class and asked why I hadn’t put any back bends in class. She was referring to more intense backbends like Upward Bow, which at the time I did not put into an introductory/beginner class.

Anyway, I said to her, “what about the 50 plus up dogs that you just did?”  I received a look that seemed like she did not appreciate my "check mate".

Up Dog is a fantastic back bending posture, and is one of the most frequently practiced postures in Ashtanga Vinyasa class at Detroit Yoga.  Having a polished Upward Facing Dog Pose is a prerequisite for deeper back bend and it seems is ofter overlooked in the rush to get to the more "advanced" postures.

Let's be careful though, not to put the cart before the horse.  Practice patience, and make sure that we are bettering our basics first.

Even though this is a fundamental/basic posture there are quite a few details that are ofter overlooked.  Below are some.

• Make sure that your feet are not too far away from your hands beginning first in Plank.
• And then lowering from plank to Chaturanga the chest is out in front of the hands.
• Which then set up the hands to be directly under the shoulder in Up Dog.

For more details come on in to class!

See you soon.

​Jason

Side Angle Pose is in almost every Vinyasa class at Detroit Yoga, as well as a very similar variation practiced always in Ashtanga class. A fundamental asana, Parsvakonasana opens the hips and prepares the body for more challenging postures down the road. 

That said,  it's important to set goals, like after polishing up the basics/fundamentals, getting to a more challenging/advanced posture, but as students at DY know, I am a big fan of practicing the basics. If that's all we ever did we'd be in great shape, both physically and mentally. But don't worry, I'll definitely throw more challenges at you!  :)

A few details regarding this variation of  Side Angle Pose pictured here... 

1. Most beginners with tighter hips will not be able to lunge so low until they invested many hours of practice. Be patient.
2. If the lunge is higher, then the hand at the floor will also be higher. Perhaps on the finger tips or a yoga block.
3. Keep the back leg straight and strong. Don't let the knee buckle.

An advanced technique is a basic one that's been mastered.  Keep going.

See you in class!

Jason
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This variation of Bhujapidasana is definitely challenging and demands more concentration than the more popular and perhaps beginner/1st phase variation pictured here. Both will most likely take a few years of patient and persistent practice to polish up. 

Just like everything else in Yoga practice it comes with practice, and not just practicing this particular posture, but also many other postures, like the open hips of Upavishta Konasana and Baddha Konasana combined with the strength of Chaturanga Dandasana for example.  

The old cliche holds true... It's not so much the destination that reaps the greatest rewards, but the journey. In this case the "journey" of showing up consistently, learning to breathe calmly every time you fall over and/or face discomfort, as well as developing a body that is both strong and supple, that can more easily take and recover from life's inevitable blows.

​Even if you never get to this particular "destination" of Bhujapidasana, it is certainly the "journey" that is going bring the most benefits into your life and relationships.

Keep going.

​Jason

To view a video demonstration of Bhujapidasana click here.

Side Plank / Vasisthasana is not only a static posture that we hold/stay in at Detroit Yoga, but also often use as a transition to get from one position/posture to another.  A demonstration of such a transition can be viewed here.

Like everything else, Side Plank takes time to develop, so be patient.  A beginner modification can be dropping the bottom knee to the floor under the hip for support.  And after some persistent practice this modification will no longer be needed.  

I have witnessed so many new students struggle with this posture in the beginning that just kept showing up and never quit, who now practice it effortlessly.  In the process, not only did they build a stronger upper body, but also developed the skill of breathing calmly in difficult situations as well as experience what happens when one perseveres through the seemingly impossible.

The master has failed more times than the beginner has even tried.

Keep going.

Jason


To watch a video tutorial going over Side Plank / Vasisthasana as well as other practice videos or to receive hands on guidance by enrolling in our classes locally click on the buttons below.
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Bakasana / Crane Pose is one of many postures practiced at Detroit Yoga that can be achieved by anyone with enough patience, persistence, and consistent effort.  It's not complicated but not easy.

We should all voluntarily practice something every day that demands our complete attention.  Crane definitely does that for us.  

String Crane together with other Ashtanga / Vinyasa postures and movements that are a little more or less demanding during a quiet one hour class, where one can clearly hear the quality of their breathing and monitor the quality of their thoughts, two or three or more times each week, and the skill of being completely present combined with the endurance of being calm under pressure is built more and more.  

After years of practice, what may have started as just a physical exercise has now transformed the individual into a more attentive and less reactive (or over-reactive) member of the family, workplace, and community.  

Yoga practice doesn't cost, it pays.

Keep going.

​Jason


To watch a video demonstration with more commentary on Crane Pose / Bakasana click here.

To watch a video tutorial going over Paschimottanasana or to receive hands on guidance by enrolling in our classes locally click on the buttons below.

Paschimottanasna (Intense Western Stretch) is definitely one where the metaphor of "a steady drip of water hollows out stone" (i.e. patience & persistence) applies.

So many begin their Yoga practice with the torso and the legs at a 90 degree angle due to tight hamstrings.  Perhaps due to many years of sports without much stretching or sitting in a chair all day at school and/or work for years (or both).

Not to worry, the hamstrings can lengthen out again and remove strain from your back.  But it will take time.  Give it about 8 to 12 months of consistent practice to start seeing significant change.  There will be no immediate gratification here.  No short cuts.

The hardest part is showing up.  Greater than the reward of of having a stronger and more supple body is becoming the one who did not quit.  Once you develop that muscle you can apply it to any seemingly insurmountable challenge that confronts you.

Keep going.

~ Jason

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To watch a video demonstration of Paschimottanasana linked together with other postures in Vinyasa Yoga click here.

To watch a video tutorial going over Paschimottanasana or to receive hands on guidance by enrolling in our classes locally click on the buttons below.

Boat pose definitely takes time to polish up.  I know that I could say that about every posture but this one is quite difficult for people, which I attribute to so many folks in general just having a weak core (an often neglected area if the body) to start.  But don't worry, we're going to get you stronger!

Some key points = 1. Keep your butt on the floor!  See that you don't roll onto your sacrum or lower back.  2. Bend the knees to start.  In the beginning the feet might only be an inch off the floor.  3. Keep the back from lowering or rounding while lifting the chest up, drawing the shoulders back and the lower abdomen in.

With proper guidance, patience, persistence, consistent practice and hard work the legs will straighten to about a 45 degree angle from the floor without letting the back round or collapse toward.  The aforementioned are the key ingredients to building a posture or a practice.  It takes time, but not too much!  Watch you don't fall into the trap of being so patient that a decade goes by.  If after 12 or 18 months your Navasana / Boat Pose isn't looking much like the one pictured above then one or more of these key ingredients is most likely missing.  

This brings us to another aspect of practice which is self-study (Svadhyaya) or evaluation.  If we truly want to know if we are working well on achieving something with patience, persistence, consistency and zeal, then look at the results.  How much closer are you to the aim than you were 6 or 12 months ago?  The proof is in the results.  There is no hiding it.

Boat, like many of the postures that I put in my classes, is not complicated.  It is simple, but not easy.  Any body can achieve it with consistent, deliberate practice.  And it is in the process of getting there, not so much the achievement of boat that we receive the most benefit.  Yes, having a strong core is necessary to get you through life, but much more than that is the ability to face and overcome uncomfortable and difficult challenges that confront us all of the time.  Wether they are in our Yoga practice or daily life.

Keep going.

~ Jason

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To watch a video demonstration of Boat Pose click here.
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To watch a video tutorial going over Boat Pose or to receive hands on guidance by enrolling in our classes locally click on the buttons below.
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This is one of the first yoga postures that I was introduced to, and it immediately sold me on continuing with practicing, which has now turned into 20 years.  Tree pose is simple but not easy.  It demands that your mind be focused and present in order to stand tall on one foot, keep your breathing calm and deep without falling over.  And if you do fall (which is also part of practice), not giving in to negative thoughts of frustration or anger...just assess what caused the fall (perhaps thinking of something else or not paying attention to details), recalibrate, and start again.

​As I already mentioned, keep in mind that falling is part of practice, and with practice you will be able to get good at falling, keeping your breathing calm and therefore your mind whilst you fall is just as much advanced practice as never falling.  Falling and getting back up and trying again is progress.

Keep going.

~ Jason

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To watch a video of DY students practicing Tree Pose / Vrksasana click here.

To watch a video tutorial going over Tree Pose or to receive hands on guidance by enrolling in our classes locally click on the buttons below.