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  • HOME
  • Schedule
  • Events
    • Monthly Challenge
    • Book Club Discussion
    • Ecstatic Dance 1/18-2/22
    • 2/19 Moon Planning Workshop
    • March- Yoga for Strength Series
    • 3/4 Introduction to Kundalini Yoga
    • 3/8 Chair Yoga Mobility Workshop
    • 3/11 Aerial Yoga 101- Introductions & Foundations
    • 3/26 Rollit and Restore Workshop
    • 4/23 Aerial Relax and Restore Workshop
  • Training Programs
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    • 300 Hour Teacher Training
    • Vietnam- 200hr Vinyasa and AcroYoga Teacher Training
    • Aerial Yoga Teacher Training
    • Aerial Yoga Yin-Restorative Training
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    • Beginners Mind - teaching beginners weekend
    • Chair Yoga Immersion and Training
    • Embodied Anatomy Academy
    • Hands on Assists Training
    • Inversion Immersion Training Program
    • Mindfulness for Children Training - ZOOM Only
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    • Professional Development Continuing Studies Module
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  • Contact Us
  • Teachers & Staff
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    • Brian M. Davis, 500 ERYT
    • Tracy Gross 500 ERYT
    • Jennifer Miller 500 RYT
    • Fallon Horan 500 RYT
    • Katy Case 500 RYT
    • Ryan "Bubba" Ramsey
    • Courtney Davis
    • Diane Stanton, RYT-500
    • Jillian Harper 200 RYT, Personal Trainer and Wellness Coach
    • Alexandra Fury 200hr RYT
    • Maura Maula 200hr CYT
    • Corinne Farrell 500ERYT
  • Blog: Insights from our Staff and Students
  • Community Resources
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  • Yoga Podcast: Chats from the Mat w/ Brian M. Davis
  • 4/29 Spring Training for Cyclists ^ Runners
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Standing Forward Fold Position: How to do Uttanasana

12/29/2022

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The standing forward fold position also know as uttanasana is one of the foundational postures of yoga. The pose name uttanasana comes from the Sanskrit root "ut", which translates as powerful or intense, and "tan" which means to stretch or lengthen. While we often refer to the pose by it's shape, the forward fold, its actual meaning is "intense pose". For anyone with tighter hamstrings, they can certainly feel the sensations in the back of the thighs lives up to the name. Although many people feel the stretch strongly in the back of the thigh, this  position when practiced with proper alignment and attention stretches the entire back body line from the soles of the feet, up through the calves, the infamous hamstrings, the glutes, muscles of the back, and lengthens the neck. 

The Sanskrit word uttanasana comprises ut, which means “intense,” “powerful,” or “deliberate,” and the verb tan, meaning to “stretch,” “extend,” or “lengthen.” Uttanasana is a stretch of the entire back body

You do not have to touch the floor to do the pose! Start where ever you are and do a little bit at a time to build up your flexibility. While it is OK to put some effort into the position and feel some stretch sensations, avoid overdoing it. It is better to do a little bit at a time over a long period of time with consistency so that we may increase mobility gains while avoiding injury. 

Note: 
This pose is not recommended for people with low back problems without the guidance of an experienced yoga teacher.
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How to do Uttanasana 
  1. Begin in mountain pose (Tadasana)  bring your feet to about  hip-distance apart. This will give you more stability as you release down. For a deeper version begin with the inner edges of your feet together.
  2. If you have very tight hamstrings or lower back take as much bend in your knees as you need to be able to hinge forward at the hips; this will help avoid rounding forward from the mid-back. OR keep the legs straight for more hamstring access but only fold to the point of the initial sensations even if the chest is lifted higher and keep the spine elongated. This may require blocks to support the hands if you cannot yet reach the floor with out rounding the spine. 
  3. If you’re more flexible fold in deeper towards the thighs as you tilt the pelvis forward (anterior tilt of the hip bones). Another way to visualize it is to try turning the sitting bones skyward. 
  4. As you enter the standing forward fold, broaden across your chest and elongate the spine. Allow the hands to rest on your shins, blocks, or the floor. 
  5. Draw your lower abdomen in and up as you fold forward and maintain the lift of the belly while in the position. 
  6. Once you’re in your forward fold you may play with straightening your legs up a little bit more. 
  7. Allow the weight of the crown of your head to reach toward the ground to further release the neck and whole back of your body. You can gently shake your head yes and no to make sure you’re not holding unnecessary tension in your neck and shoulders. 
  8. As you remain for approximately 30-60 seconds (or the length of the monthly challenge below) soften into the breath, and focus on more release with each out breath. 
  9. Lift back to standing or roll-up, or step into your next position in your sequence. 
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​About Chris Loebsack
  • ​Chris Loebsack, 500 E.R.Y.T,  fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. 
    Chris's Teaching Schedule
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Reach, expand and release: The joy of Side Angle Stretch

11/26/2022

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Brian Davis 500hr ERTY in Extended Side Angle Pose
Parsvakonsasna or the side angle posture is a foundational standing posture. The lower portion of the pose is set up the same as the often more familiar posture virabhadrasana b or Warrior 2. This posture functions as a hip and shoulder opener, strength builder, and a powerful spinal opener. It also creates space for the internal organs while stretching the fascia of the shoulders and belly. 

Although there is a lean to the side, strictly speaking, side angle is not a side bend. Instead the upper side of the waistline contracts to keep the sides of the torso even. It strengthens the obliques when properly executed. You may still feel some intense side body stretch within the strength as the arm reaches alongside the ear where the lat stretch occurs. Modifications may be made if there is excessive tightness in the shoulders or and injury in the area as well as different variations to accommodate tightness in the hips.  
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  • From Warrior 2, Inhale, press into your feet,  keep the hips open your to the side of the mat, front knee bent. Exhale hinge to your right from your hip joint. Place your right elbow on your right thigh, or place your right hand on a brick, or to the ground inside/outside your right foot.
  • Extend your left arm up palm facing the front of your mat, reach your arm over your ear. Press into your big toe and squeeze into the back of the hips. Lift the arches of your back food and lift the inner seams of your thighs.
  • Draw your navel towards your spine. Bottom waist rolls forward, top waist rolls back, gaze under your upper arm.
  • If you feel like you have to round in the side body, try taking a longer stride. This helps to lower the hips and creates more space for the torso. (Don't forget to do both sides!)​
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Activate Your Upward Facing Dog Pose

9/14/2022

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Educator: Brian M. Davis in Upward Facing Dog Pose Photo by Joe Longo
Upward-Facing Dog or Urdhva Mukha Svanasana is a active position that awakens upper-body and quad strength, and offers a good stretch for the chest and abdomen and hip flexors. This position may be performed as a solo pose in a yoga sequence, but it is most commonly found link with a series of other positions run in a flow called a vinyasa, such as Sun-Salutations. 

Upward facing dog differs slightly from the alternative positions also used in flows such as Cobra Pose (bhujangasana), Sphinx Pose, or Seal Pose (Yin Version). Unlike these other versions of similar spinal extensions aka back-bends, Upward Facing Dog Pose more vigorously activates the muscles to lift further from the ground with straight and powerful arms combined with the press of the feet onto the earth while straightening the legs with engagement in the front of the thighs (quads) to float the hips off of the ground. All of this energy gives more space to reach more deeply into the back-bend. This position offers incredible opportunity to strengthen the back body while opening the front body. 

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Educator Michael Averrell in Upward Facing Dog Pose
Benefits: 
Stretches the chest, shoulders, abdomen, front of the hips, and spine. Strengthens the back, abdominal muscles, arms, and legs. 
How to:
  1. Start in a prone position with your belly on the mat, your feet together behind you, and your hands on the floor under your shoulders. 
  2. Press your palms and fingers firmly into the mat with your fingers spread out comfortably wide and fingers facing forward. Press the tops of your feet into the floor, keep a long line in your legs, and  toes remain un-tucked. 
  3. Lift your through your entire body, bringing everything except for the palms of your hands and the tops of your feet off the mat. 
  4. Straighten your arms completely. Try to keep the creases in your elbows pointing forward. Draw your shoulders away from your ears, and roll them back as you push your chest forward. 
  5. Squeeze the front of your thighs and firm your buttocks to maintain the elevated position in your legs (they should be a few inches off the mat if possible). 
  6. Keep your gaze (drishti) wherever is comfortable while maintaining the length in your neck. If possible look up at the sky or back behind you as you arch the neck.
  7. Release from the pose by coming back  to the floor resting on your belly for a few breaths, or into child’s pose or, as in a vinyasa sequence, pressing back into downward facing dog.  
Modify it:
Modify this pose by coming into cobra pose or seal pose until you’re ready to lift through your legs (keep your legs on the floor and lift through your chest and belly). As you’ll notice, the poses are quite similar aside from the positioning of pelvis. In a vinyasa sequence, there is always the option to swap upward facing dog for cobra pose until you feel ready for a deeper spinal extension. Maintaining engagement in the core muscles of the belly will help to stabilize the lower back as you lift. 

Try a challenge to build endurance.

Note: Challenges can be fun, but never force a pose just to hit the time. If you need to exit the pose sooner you can always redo the challenge when you build more strength. Check with a qualified medical professional if you have health concerns. Yoga do not substitute for regular professional check ups with your doctor. 


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​
About Chris Loebsack
  • ​Chris Loebsack, 500 E.R.Y.T,  fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. 
    Chris's Teaching Schedule

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Malasana (Garland Pose): Lower Body Love.

7/25/2022

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The name Malasana is from Sanskrit, mala, a garland or rosary and asana, a seat or posture. This pose also appears often in various forms of exercise simply known as the squat. There are several variations of this pose. Some have the feet together and others keep the feet wider apart, some squeeze the thighs into the arms while others engage the outer hips to keep the pressure off of the arms. 

​The squat is a common sitting style in many cultures and countries. Western students often struggle with the squat pose as years of sitting in chairs have contributed to a combination of tightness and weakness in the ankles, knees, hips and low backs. By working on our squat we can reclaim a great portion of our strength and mobility, and gain better health in our pelvic floor and muscles of elimination that help to free up our digestive system.  


Benefits
  • Stretches the buttocks and low back and calf muscles
  • Strengthens the feet, legs, thighs, and torso
  • Creates space in the lumbar spine
  • Improves balance
  • Cultivates concentration and focus
  • Stimulates organs of the digestive system

Common Pitfalls
  • This pose may not be suitable for students with specific hip, knee, or ankle injuries. -Substitute with a chair version or a supine version (on the back with feet on the wall).
  • Students who are very tight in the hips, quads, or ankles may not be able to lower down all the way.
  • Heels tend to lift of the floor if the feet are too close together. 

Step by Step How To
  1. Begin standing.
  2. Step the feet hip distance or slightly wider apart and angel the feet toes turned out and heels turned in (Like a dancers turnout 2nd position)
  3. Keep the knees tracking inline with the toes as you bend the knees and lower the buttocks towards the heels. 
  4. Lean forward between the thighs and hook the triceps to the inside of the thighs
  5. Place the palms together in Anjali Mudra (prayer position) 
  6. Lift the chest as the hips descend.
  7. To release the pose, press into the feet and press the knees out to the sides (abduction of the thighs), and stand up. 
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Modifications / Variations
Step the feet wider
Sit on blocks
Place a blanket or rolled mat under the heels for support if needed. 
Feet together (knees wide)
Half Bound Malasana
Full Bound Malasana
Hold the squat for 30-60 seconds, or try our squat challenge and build up to a longer hold!
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Author: Chris Loebsack
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Anjaneyasana: The Low Lunge Pose

6/23/2022

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Añjaneyāsana, the lunge, also sometimes called crescent pose, features a kneeling back-bend with the thighs moving asymmetrically towards a front split. The pose may be done on it's own, or is often found in classical style sun salutations. Some variations keep the arms down and others lift the arms up as seen in the photo of Jennifer above. The position in Sanskrit is named after Añjani, the iconic mother figure of Hanuman (hanumanasana - the splits pose).

Benefits 
  • Strengthens the ankles, inner thighs, quads, glutes, back muscles (spinal erectors), pelvic floor muscles, and core muscles. If the arms are lifted it will also strengthen the back of the shoulder and the triceps.
  • Stretches the ankle, hip flexors, groin muscles, and front of the torso. If the arms are lifted it also stretches the lats. 

Common Pitfalls
  • If there is weakness in the inner thighs and core muscles, palace the hands on blocks on either side of the hips for support and balance help until you build the strength to hold yourself upright. 
  • If there is sensitivity in the neck avoid looking up or taking the head back and instead keep the neck neutral and look forward. 
  • If there are specific knee or back injuries avoid the pose, or minimize the depth of the lunge by keeping a shorter stride. 

Step by Step Instructions
  1. From a table top position step your right foot forward. If your knee is sensitive, you can place a blanket under your back knee or double up your yoga mat for more cushion.
  2. Place blocks on wither side of the front foot and then the hands on the block. Lift the chest and look forward. Stay here or go to #3
  3. Bring your hands onto your right knee and your right knee directly over your right ankle. Stay here or go to #4
  4. Inhale and raise your arms above your head, keeping the arms in line with your ears.
  5. To deepen into the lunge press firmly into your feet as you allow your hips to shift forward. As you do, your left thigh comes closer to the floor. To support engagement and to avoid sinking into the joints, hug your inner thighs in towards one another (adduction of the inner thighs).
  6. You may enjoy taking the upper spine into a back-bend if that feels comfortable. If you choose this option keep the chest lifting upward and core engaged to avoid sinking into the low back. 
  7. Exhale to release the hands down, re-frame the front foot, and release the pose.
  8. Repeat on the left side.

Hold Time
30 seconds - 2 minutes
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  • HOME
  • Schedule
  • Events
    • Monthly Challenge
    • Book Club Discussion
    • Ecstatic Dance 1/18-2/22
    • 2/19 Moon Planning Workshop
    • March- Yoga for Strength Series
    • 3/4 Introduction to Kundalini Yoga
    • 3/8 Chair Yoga Mobility Workshop
    • 3/11 Aerial Yoga 101- Introductions & Foundations
    • 3/26 Rollit and Restore Workshop
    • 4/23 Aerial Relax and Restore Workshop
  • Training Programs
    • 200 Hour Teacher Training
    • 300 Hour Teacher Training
    • Vietnam- 200hr Vinyasa and AcroYoga Teacher Training
    • Aerial Yoga Teacher Training
    • Aerial Yoga Yin-Restorative Training
    • Arm Balance Academy - CE Program
    • Beginners Mind - teaching beginners weekend
    • Chair Yoga Immersion and Training
    • Embodied Anatomy Academy
    • Hands on Assists Training
    • Inversion Immersion Training Program
    • Mindfulness for Children Training - ZOOM Only
    • Personal Development- Continuing Studies
    • Professional Development Continuing Studies Module
    • Reiki Certifications
    • Rollit & Release it: Yoga and Fascia Continued Studies
    • Yin Yoga Training Program
    • Graduate Directory
  • Yoga Online Anytime
  • Pricing & Classes
    • Pricing
    • Class Descriptions
    • AERIAL Yoga
  • Contact Us
  • Teachers & Staff
    • Chris Loebsack, Owner 500 E-RYT,
    • Brian M. Davis, 500 ERYT
    • Tracy Gross 500 ERYT
    • Jennifer Miller 500 RYT
    • Fallon Horan 500 RYT
    • Katy Case 500 RYT
    • Ryan "Bubba" Ramsey
    • Courtney Davis
    • Diane Stanton, RYT-500
    • Jillian Harper 200 RYT, Personal Trainer and Wellness Coach
    • Alexandra Fury 200hr RYT
    • Maura Maula 200hr CYT
    • Corinne Farrell 500ERYT
  • Blog: Insights from our Staff and Students
  • Community Resources
  • Studio Rental
  • Media and News
  • Yoga Podcast: Chats from the Mat w/ Brian M. Davis
  • 4/29 Spring Training for Cyclists ^ Runners