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Strength and Better posture in Sitting with Staff Pose- Dandasana

5/31/2022

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Fallon Horan in Dandasana at her class at Forevergreen Nature Preserve (Next Series Friday's at 6pm June 2022)
Dandasana is known as the staff pose and is a foundational seated posture. Danda means staff and asana posture or seat are combined to form the term dandasana. If you have taken a flow class you may have heard the term combined with another word Chaturanga Dandasana or the 4 limb staff pose that is often shorted to simply chaturanga . 

Dandasana is the basis of all seated postures. The staff position is often used as a preparation for other postures, yet alone it holds its own beauty in strength and power and subtle nuance. 

Staff Strengthens
Ankles 
Shins
Quadriceps (top of the thighs)
Spinal muscles
Pelvic floor and core muscles 
Triceps
Lower fibers of the traps

Staff Stretches
The soles of the feet
Calves
Hamstrings
Glutes
Back of the neck
Wrists flexors
Biceps and anterior arm and forearm

Subtle Anatomy
This pose activates the root lock (mula bandha), belly lock (udiyana bandha) and chin lock (jalandahara bandha), collectively known as the great lock (maha bandha). This contains and circulates the energy within the torso. The hand lock (hasta bandha) may also be engaged if the palm is flat on the floor with activity evenly spread across the hand to engage the arches of the palms.
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How to do Dandasana:
  • Sit with the legs fully extended out in front of you with the legs together. Flex the feet and pull the toes back towards the shins (dorsiflexion of the feet with toe extension). Press the back of the claves and thighs firmly into the ground.
  • Sit up on the sitting bones (ischial tuberosities). Sit tall as you elongate the spine. Press the hands down onto the floor. (placement will be determined by the length of the arm to torso ratio: if the arms are shorter than the torso length the heel of the palm might not reach whereas if the arms are longer than the torso the hands may have to align further forward or back to accommodate the arm length.) 
  • Broaden across the top of the chest as the shoulder blades squeeze down and into the middle of the back (depression and retraction of the shoulder blades).
  • Pull up and in on the muscles of the pelvic floor and abdomen.
  • Pull the chin in towards the base of the throat. 
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Build up your strength and endurance with our monthly challenge!
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Hanuman's Leap: Journey to Front Splits

4/29/2022

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Hanumanasana  (hah-new-mahn-AHS-anna) (aka monkey pose) is the Sanskrit yoga name to the famous front splits: an intense but stunningly beautiful posture that requires consistent practice to achieve the rage of flexibility. Hanuman is the name of the iconic monkey character in the story the Ramayana. In the stories he was the son of Vayu, the God of the Winds. Hanuman was famous for his magically powerful leaps, as he was able to jump over incredibly long distances. In one tale, Hanuman leaps over the ocean and moves a literal mountain to save Sita from the demon Ravana to reunite her with her great love Ram. As such he represents devotion to friendship and sees the love of is friends in all things.

The fuller expressions of spits can vary from intermediate to advanced. Yet Hanumanasana is easily adapted for the beginner practitioner with a few props or by working the sides of the splits separately by taking a half spits to access the front side (calf, hamstrings, groin, hip flexion) and a lunge pose to access the back thigh (quads, hip flexors stretch and groin). Do good warm up before doing the posture with some extra focus on the hamstrings and hip flexors. You can also do back-bend in Hanuman asana as variation (mild back-bend version pictured above), for advanced version we recommend working with a teacher. Practitioners with hamstring, low back or groin injury should avoid this pose until they get a doctors clearance.

Benefits
Improves flexibility of hamstrings, calves, groins, pelvis, and hips.
Tones the pelvic floor (root lock)

Gives a feeling of grounding.
Stimulates the abdominal organs as you engage your core.
If taking a back-bend version it will also strengthen the spinal muscles. 


Step-by-Step Instructions

Prepare your body for Monkey Pose by doing a warm-up.
  1. Come to a kneeling position with your thighs perpendicular to the floor. 
  2. Exhale as you lower your hands to the floor in front of your knees, "tenting" them so you are up on your fingertips. 
  3. Bring your right leg straight out in front of you, the heel on the floor. Flex your right foot strongly.
  4. Begin to slide your right foot forward, keeping your right leg straight, as you also extend the left leg as straight as possible behind you. It helps to bring your right heel off your mat so that it slides more easily. 
  5. Keep your hips facing forward. The toes of the left foot can be tucked under or you can release the top of that foot to the floor.
  6. Hold the pose for five to 10 breaths (or the time of the monthly challenge) and then repeat on the other side.

Common Pitfalls 

As with all intermediate and advanced postures we highly recommend working with a qualified teacher to help you find your form and understand your appropriate limits. 

Hanuman pose features a closed hip position to fully access the hip flexors. It is common to open the hips up in an effort to get closer to the floor. You will get more out of the pose that will set you up for other expressions later bu taking your time and working more patiently and skillfully through the closed hip variation. 

Variations to Progress

Make it easier:
Place a blanket under your front heel to help you slide forward. Go slowly by squeezing the thighs towards each other so that you can control your descent and stop when you need to.

Place a yoga block under each hand to support yourself if you cannot straighten your back leg completely or the floor simply feels far away.

Place this block under your front hamstring for support if it does not come down to the floor.

Add a challenge:
If you are able lower yourself all the way to the floor with fully straight legs, lift your arms overhead and take a slight back-bend. 
or 
Bow fully forward to deepen the hamstring stretch on the front thigh. 

Preparation
Prepare your body for Monkey Pose by doing other yoga poses that stretch the hamstrings and open the hips.

Dangling
Downward Facing Dog
Warrior Three
Yin- Dragons
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Find the hollow body strength in Low Boat- Naukasana

2/22/2022

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Naukā (नौका) = A small boat
Asana (आसन) = Pose, Posture, Seat

Naukasana aka the little boat pose is a challenging variation of the boat pose the fully engages the front of the body. This is a core strengthener. This position is known by additional names in other modalities such as C-curve in Pilates and Hollow Body in AcroYoga. 

There are a few different ways to enter the low boat position. 

From Traditional Boat Pose 
Lower from the V-shape of the boat by tucking the tailbone and rounding down. 

From supine with knees to chest. 
As you hug the knees into the chest, lift the shoulders off the ground and pull the chin towards the chest. As you release the knees slowly open the front of the body while keeping the shoulder blades off of the ground and a strong posterior tilt of the pelvis. 

From Supine
Begin on your back with the arms alongside the body. Engage the core and tuck the pelvis as you lift the shoulder blades away from the ground. Note: this is a more challenging option. 

Variations include:
Beginner-Keep the arms along the sides and knees bent
Intermediate- Keep the arms along the side body and 
straighten the legs. 
Advanced- Bring the arms alongside the ears and straighten the legs. 

Benefits
  • Improves balance and posture
  • Strengthens the core muscles, hip flexors and quads (when the legs are fully extended). If the feet are in plantarflexion (pointed) the calves will also be strengthened 
  • Improves concentration
Common pitfalls and contraindications
  • It is common to allow the shoulders to sink back to the floor especially when the arms are alongside the ears.

  • If you have spinal injuries or spinal sensitivities, the easier modifications may be needed
  • Not recommended for second and third trimester in pregnancy 
  • Do not practice if you have a hernia or have had recent abdominal surgery 
  • Avoid if you are experiencing low blood pressure
Preparatory poses and exercisesCat / Cow 
Bandha Engagements
Navasana


Counter PosesBridge Pose
Join us for a low boat challenge!
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Taking Flight: Kakasana (Crow) to Bakasana (Crane).

12/27/2021

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Did you know there is a difference between crow pose and crane pose? If you have been confused, you are not alone. There is certainly some confusion between crow pose (Kakasana) and crane pose (Bakasana). 

It is super common that bakasana will be used to call out the pose in a class no matter which option/variation the students choose. So common that many students have never herd of the term kakasana. It is not that teachers have been trying to mislead you, it is simply easier in many cases to use the more recognizable term. Kakasana, the crow pose is really a preparation and bent elbow version of bakasana, the crane pose. Most students actually practice kakasana, the crow, since they are not quite ready to fully straighten the arms for bakasana. 

Bakasana, the crane, requires far greater strength in the triceps to straighten the arms at the elbows. Bakasana, also needs increased strength in the core, the hip flexors, inner thighs, wrists, fingers, and shoulders. In addition to the power the body needs, both kakasana and bakasana need flexibility in the muscles of the back, the glutes, and mobility in the wrists flexors. 

Both kakasana (crow pose) and bakasana (crane pose) are in the category of arm balance aka hand balancing. The torso shape remains compact as the weight of the body shifts to bring the center of gravity over the hands. 
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These poses are not for students with acute injuries to the wrists and shoulders. 
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Jennifer Miller achived lift off in her longest sustained crow pose with some holiday spirit 2021!
How to do Crow Pose/ Crane Pose
  1. Begin in a squat with the toes together and the knees shoulder distance apart.
  2. Place the hands on the ground approximately 8" in front of the feet, allow the hand to be shoulder distance or slightly wider apart. 
  3. Lift the hips enough to guide the knees into the underarm space or if the hips/ back are too tight, place the knees to the outside of the shoulders, or on the back of the triceps. Note: for crane pose the knees will need to be up into the underarm space as you cannot straighten the arms with the weight of the body sitting on the elbows. 
  4. Shift the bodyweight forward to stack the elbows over the wrists. For Kakasana the elbows will remain bent similar to chaturanga. For bakasana the elbows will straighten as the weight continues to move forward and the shoulders move beyond the fingers (plange). 
  5. DO NOT rush or jump the feet off the ground!. Instead move slowly and keep the fingers active as the weight shifts forward until the toes feel light. 
  6. Lift the toes off of the earth and pull the heels towards the bottom. (You can always just lift one set of toes first to test your weight on the arms).
  7. In both kakasana and bakasana press firmly into the floor with active fingers. Pull the belly inward. Squeeze the inner thighs. Core support is key to holding the body onto the back of the arms. 
  8. Hold for 5-10 breaths then return the feet to the floor. (or take out 30 day crow pose challenge and build up to a 2 minute hold).
​
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For more monthly challenges click on the photo above
Tips:
  • Warm up the wrists!
  • Keep the body in the tuck position. Core is KEY!
  • Do not rush!

Preparatory Postures:
  • Table Top to Cat Pose
  • Plank Posture
  • Chaturanga- 4 Limbed Staff Pose
  • Virasana- Hero's Pose
  • Balasana-Child's Pose
  • Malasana- Squat Pose 

Counter Postures:
  • Easy Twists
  • Back Bends
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Partner Yoga: Crow on Child's Pose w/ Chris Loebsack and Brian Davis. Photo by Joe Longo Photography
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Aerial Yoga: Ankle Catch Supported Crow Pose
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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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The Quintessential Pose, Downward Facing Dog

11/29/2021

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Chris Loebsack in Downward Facing Dog at columcille megalith park. Photo by Joe Longo Photography
Downward facing dog pose, Adho Mukha Svanasana, is one of the most recognized poses in all of yoga. The foundational pose spans the hatha (alignment) and vinyasa (to place with intention, flow) traditions. All physical yoga actually falls under the banner of "Hatha" yoga which actually means vigorous yoga, however the term has also become synonymous with the alignment forms of the physical practice. Even non-yoga practitioners will likely recognize this upside down triangle shape as the yoga pose downward facing dog. The position may be taught as a stand alone position. It often shows up in moving forms of flow yoga (vinyasa) where the downward dog pose is practiced as part of a moving sequence such as in sun salutations (Surya Namaskra).

Downward facing dog pose is an inversion posture. An Inversion is characterized by any pose that has the head lower than the heart. As both hands press into the ground and push the floor away this pose sets the stage for hand balancing (aka. arm balancing) postures. The hinge at the hips (anterior tilt of the pelvis) folds the body forward so this position is also a forward fold.
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How to do Downward Dog
Disclaimer- Always check with your qualified medical professional before beginning any exercise program to ensure if it is right for you. This pose is not for students with current wrist or shoulder injuries.
 
1.Begin in Table Position (On all fours, hands and knees. Spread the palms wide, stack the shoulders over wrists.)

  • Knees are hip distance apart, curl the toes under.
  • Walk the palms just out in front of the shoulders. Be sure the palms are spread flat, no air under palms.

2. Press back into Downward Dog
  • Ground down into the palms, raise the knees off the mat while shifting the belly and chest toward the thighs.
  • Lift the hips up high, as the legs move towards straight. Keep toes pointing forward. Beginner's and those with less flexibility in the calves and hamstrings can start with a bend in the knees and over time as the body becomes more flexible slowly straightening the legs, reaching heels toward the mat. The heels do not have to touch the ground, but the are moving in that direction. 
  • Strongly push the hands into the ground while keeping the ridge-tops of the hand (the place where the fingers meet the palms) down. It is common for the index knuckle mound to lift so students generally need some attention to keep the hands grounded. This grounding will go a long way to protect and stabilize the wrists.
  • Arms are straight and the shoulder blades wrap toward the outer edges of the rib cage (protraction). 
  • Keep the lower ribs and belly pulling inward to stabilize the core.

3.Hold and Breathe.

  • Continue to reach the heels toward the mat, raise the hips high.To help create space, it is an option to “walk the dog” or “paddle out the feet”.
                    Bend one knee at a time while straightening the other leg, reach the heel toward the mat.
                    Switch back and forth between left and right leg.

  • Hold Down Dog for 5-10 or more breaths, release onto the knees to come out of the posture. Repeat many times throughout yoga practice or 2-3 times during the day stretch and elongate the entire body. or Try our Downward Facing Dog 30 Day Challenge! 

Beginner Options/ Modifications:
Keep the knees on the ground and work the shape of the shoulders and core stability 
Place the forearms on the ground (dolphin pose) to remove the wrists from the equation.
Bend the knees as you keep the upper body shape to take pressure off of the calves and hamstrings

Additional Variations:
One Leg Down Dog (Closed Hip Position)
Down Dog Split (Open Hip Position)
One Arm Along the Side Body
One arm reach through to twist
One arm, One Leg (Opposite side) Closed Hip Spinal Balance
One arm One leg Lifted Down Dog Twist



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Benefits
  • Improves upper body strength and shoulder flexibility
  • Strengthens the core muscles, hip flexors and quads (when the legs are fully extended). 
  • Ads an active stretch to the hamstrings. If the heels are pressing downward when the legs are extended the calves will also be stretched 
  • Improves concentration
Common pitfalls and contraindications
  • If the hamstrings are tight it will be difficult to straighten the legs. 
  • The wrists may get sore if the hands are not grounded properly. 
  • Not recommended for students with wrist or shoulder injuries
  • Tightness in the shoulders makes it difficult to press the chest back towards the thighs. ​
Preparatory Poses
Mountain Pose
​Standing Forward Fold
Staff Pose 
Table Top Pose
Plank Pose


Counter Poses
Child's Pose
Crocodile
Cobra
Upward Facing Dog


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Jessica Garris Demonstrates Hip Lean Downward Facing Dog in Aerial Yoga
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Bases: Sam Prestige, Chris Loebsack Flyer: Mary Aranas AcroYoga Down Dog Pyramid
The downward facing dog pose is simple, but simple does not mean easy! It requires a combination of strength and mobility to access and hold the shape. Endurance is built over time, with consistency and a focused mind. 

“I just know about sweat and frustration. And that what I once thought was impossible somehow doesn't always stay that way permanently. One day it's suddenly easy and accessible, and mostly because I've stopped struggling against it. I've just accepted where I am, keep showing up, and then the change just happens.”
― Edward Vilga, Downward Dog
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Explore other monthly challenges by clicking on the photo.
Blog by Chris Loebsack 500hr ERYT 
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  • HOME
  • Schedule
  • Events
    • Monthly Challenge
    • Book Club Discussion
    • 6/7-7/26 Ashtanga Expanded
    • 7/1 Red Cross Blood Drive
    • Sunrise Yoga at Mt. MInsi
    • 7/13 Beach Day Yoga Road Trip: Ocean Groove NJ
    • 7/22 Vocal Presence: A Visceral Voice Workshop
    • 8/12 Free Your spine- Open Flexibility Training
    • Aug 12-14 Back Bend Boot Camp
  • Training Programs
    • 200 Hour Teacher Training
    • 300 Hour Teacher Training
    • Aerial Yoga Teacher Training
    • Aerial Yoga Yin-Restorative Training
    • Back Bend Boot Camp
    • The Boundless Breath ~ Pranayama Training Weekend
    • Embodied Anatomy Academy
    • Personal Development- Continuing Studies
    • Professional Development Continuing Studies Module
    • Rollit & Release it: Yoga and Fascia Advanced Studies
    • 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
    • Alexandra Fury 200hr RYT
    • Corinne Farrell 500ERYT
    • Fallon Horan 200 RYT
    • Jennifer Miller 200CYT, 300hr Candidate
    • Jillian Harper 200 RYT, Personal Trainer and Wellness Coach
    • Katy Case 200 RYT
    • Ryan "Bubba" Ramsey
    • Tracy Gross 500 ERYT
  • Blog: Insights from our Staff and Students
  • Studio Rental
  • Community Service
  • Media and News
  • Yoga Podcast: Chats from the Mat w/ Brian M. Davis