Foundation-Begin seated with legs wide. Bring the sole of the left foot in towards the groin.
Action- Bow forward
Boundary- Pay attention to sensations in the inner thigh and back nothing should should feel sharp or pinchy.
While You are There: You may choose to round the back and let the torso softly hang towards the floor or you can choose to add length to the spine and roll the hips into a greater degree of anterior tilt to bring the belly closer to the earth. Remain the the pose 3-5 minute per side.
Modify- narrow the width of the legs to take pressure off the inner thigh. Decrease the degree of forward fold to ease the tension of the hamstrings and adductor magnus. Lengthen the spine and add some firmness to the pose if there is back or neck sensitivity.
Deepen- Take the legs further apart to increase the adductor stretch. Walk the hands further forward to increase the hip and hamstrings stretch.
Transition out of the Pose: Use your hands to press yourself back to a seated position. You may lean back on the hands to help ease the bent knee into a straight position. It sometimes feels nice to shake the legs a bit .
When to Avoid (contraindications)
Janushirasana aka head to knee pose. * In the ashtanga tradition there are four variation in the primary series where each pose is held for 5 breaths with a vinyasa in between the sides and in between each variation switch.
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 teaches privates, classes and workshops across the globe. She is currently the director of the Boundless Yoga 200 hr and 500 hr Teacher Training programs and an Adjunct Teacher Trainer for the Om Factory® School of Yoga NYC 200hr, BambooMoves, Bhakti Barn Yoga, Just Plain Yoga, and NearMe Yoga 200hr Teacher Training Programs. She has also been featured in Fitness Magazine®, Yoga Journal: Yoga Mentor, Good an Well, Local Flair Magazine and the New York Times. In addition to yoga you are likely to find her laughing with friends and family or quietly meditating with her cats (Sukha, Fuzz-butt, and Squirrel) or traveling and teaching with her husband Brian M. Davis as Boundless Motion.
Boundless Yoga Studio Stroudsburg Classes:
Alignment and Anatomy of Yoga (All Levels) Mondays 9:30 am
Zen Flow (Level 1/2) Mondays 5:30 pm
Flow (Level 2/3) Thursdays 9:30 am
Flow (Level 1) Sundays 9:30 am
Boundless Yoga Studio Mt. Pocono Class
YIN Yoga (Stretch) Tuesdays 6:00 pm
Zen Flow (Open Level) Fridays 9:30 am - Begins June 1st, 2018
Upcoming Workshops Events:
7/20-22 The Yin Approach Advanced Studies Program Only 7 spaces remaining as of 6/17
11/3-5 Chair Yoga Advanced Studies Program
Fall/Winter 2018- 200 hr The Journey Begins Teacher Training Program 9 Spaces Remaining as of 6/17
Touring Schedule 2018 Contact Chris to register for any of the immersions
7/14/2018 Leighigh Valley Yoga Festival
8/22-Sept 7th Level 2 AcroYoga Teacher Training- Greece
10/5-7 Divine Play- Portland Oregon
November 10/11 and 17/18 2 Weekend Ontario AcroYoga Elemental Immersion
Boundless Yoga Staff & Students
We are continuously interested on how our reactions and responses to our personal journeys, albeit travel, adventure, new job, etc. mirror and reflect our social, emotional and spiritual ups and downs. We try every day to apply what we learn about ourselves on the yoga mat to our personal lives. Thank you for tuning in as we share some of those aspects with you.