yoga

Karma Dama - Paripurna Navasana

Paripurna Navasana (Boat)

Karma is known for its nomadic tribe take on yoga, but without a studio, we are limited when it comes to teaching our students about the use of props to help get deeper into a posture or make a challenging pose more obtainable. The Karma Dama blog will show you ways to guide your body into postures you can practice at home.

Props are expensive and before I invested the money in them myself, I got creative and found household items that I could utilize as props, plus it fuels this fun idea of a home practice. Here are some of the things I use:

Block- thick hardcover book, I usually put a rubber band around the book so it doesn’t come open mid-use.

Strap- If you aren’t a tie wearer, a belt also works. I personally prefer a tie because if I need a long strap, I can tie multiple of them together.

Blanket- you don’t need a fancy yoga blanket to utilize a blanket in your practice, your favorite one around your home would do just fine.

Bolster- Bolsters come in many different sizes, luckily so do household pillows, find a pillow (or 5) that you like and can use for a bolster.

Chair- many people may not be familiar with yoga chairs but you can utilize them for inversions and arm balances. Find a sturdy chair in your home and ONLY PRACTICE WITH IT ON CARPET or all chair legs on the mat. No yogis sliding around on tile or wood floors.

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Hello once again yogis! This month, we will be doing a pose that many come to despise when a teacher cues for it. Yet, I will teach you a fun way to get into this posture in a way that can teach your body how to balance yourself before adding in your core to hold you up. Some good poses to warm your body up prior to this pose may include: forward fold with peace fingers to big toe, downward facing dog, cobra, forearm plank, plank crunches, and triangle. How that we are warm up, let’s get into boat!

Begin by getting 2 straps!

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tie the straps together, creating one very large loop.

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Strarting in staff pose, place the loop around your rib cage and around the balls of your feet. tighten or loosen the strap till you feel secure.

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Shift your weight back and begin to lift your feet off the ground. You can keep your knees bent or try to straighten them out in your expression. Rock back and forth and find your sweet spot to find your balance.

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Maybe after doing this pose with the strap, remove the prop and try it without and engage the core. Do some cool down postures like bridge, pigeon and reclined twist to cool down after this practice.

Go forth and play yogis!

-Namaste, Michi P.

ABOUT THE AUTHOR: MICHI POINDEXTER

the sushi place (3).png

This passionate knowledge seeking teacher, started their yoga journey with karma a few years ago and after falling in love with the community of yoga completed their 200hr Teacher Training at Yoga from the Heart. They have been a Dentonite since 2014, graduated from TWU and runs community groups. With their trauma-informed certification, they emphasize trauma healing by sharing healing techniques to take yoga off the mat. Aside from yoga, they enjoy outdoor activities, reading and mix media art.


Karma Dama - Adho Mukha Vrksasana

Adho Mukha Vrksasana (Handstand)

Karma is known for its nomadic tribe take on yoga, but without a studio, we are limited when it comes to teaching our students about the use of props to help get deeper into a posture or make a challenging pose more obtainable. The Karma Dama blog will show you ways to guide your body into postures you can practice at home.

Props are expensive and before I invested the money in them myself, I got creative and found household items that I could utilize as props, plus it fuels this fun idea of a home practice. Here are some of the things I use:

Block- thick hardcover book, I usually put a rubber band around the book so it doesn’t come open mid-use.

Strap- If you aren’t a tie wearer, a belt also works. I personally prefer a tie because if I need a long strap, I can tie multiple of them together.

Blanket- you don’t need a fancy yoga blanket to utilize a blanket in your practice, your favorite one around your home would do just fine.

Bolster- Bolsters come in many different sizes, luckily so do household pillows, find a pillow (or 5) that you like and can use for a bolster.

Chair- many people may not be familiar with yoga chairs but you can utilize them for inversions and arm balances. Find a sturdy chair in your home and ONLY PRACTICE WITH IT ON CARPET or all chair legs on the mat. No yogis sliding around on tile or wood floors.

IMG_8756.JPG

This months prop is not a prop people think to use often. The wall is my favorite prop in yoga and can used for a variety of things, but a doorframe is a magically prop to getting ourselves prepped for handstands. In my demo today, I will not go into the full expression of handstand due to an injury at the time of photographing this.

Some awesome prep poses to warm the body up before performing this handstand prep include: childs pose, cat-cow, downward facing dog, plank pose, warrior III and standing splits. To begin, come into a narrow downward facing dog with your hands on either side of the door frame.

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Begin to tuck your chin and round your shoulder blades till they become flush against the door frame.

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Lift one leg up onto the door frame at about hip height.

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As you push through the foot and begin to lift the other to meet, slowly roll your spine against the door frame. The intention with using the doorframe is to teach our spine to stand straight and not compensate our balance by arching our backs and dumping into that low back.

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If you feel confident here and can leave your back flush to the wall, begin to lift on leg at a time and wrapping it around the doorframe, similar to your hands. Practicing these wall L stands with the door frame and getting it with the back flush will train the body to do this as you practice those handstands against the wall.

Go forth and play yogis!

-Namaste, Michi P.

ABOUT THE AUTHOR: MICHI POINDEXTER

the sushi place (3).png

This passionate knowledge seeking teacher, started their yoga journey with karma a few years ago and after falling in love with the community of yoga completed their 200hr Teacher Training at Yoga from the Heart. They have been a Dentonite since 2014, graduated from TWU and runs community groups. With their trauma-informed certification, they emphasize trauma healing by sharing healing techniques to take yoga off the mat. Aside from yoga, they enjoy outdoor activities, reading and mix media art.


Karma Dama - Hanumanasana

Hanumanasana (Splits)

Karma is known for its nomadic tribe take on yoga, but without a studio, we are limited when it comes to teaching our students about the use of props to help get deeper into a posture or make a challenging pose more obtainable. The Karma Dama blog will show you ways to guide your body into postures you can practice at home.

Props are expensive and before I invested the money in them myself, I got creative and found household items that I could utilize as props, plus it fuels this fun idea of a home practice. Here are some of the things I use:

Block- thick hardcover book, I usually put a rubber band around the book so it doesn’t come open mid-use.

Strap- If you aren’t a tie wearer, a belt also works. I personally prefer a tie because if I need a long strap, I can tie multiple of them together.

Blanket- you don’t need a fancy yoga blanket to utilize a blanket in your practice, your favorite one around your home would do just fine.

Bolster- Bolsters come in many different sizes, luckily so do household pillows, find a pillow (or 5) that you like and can use for a bolster.

Chair- many people may not be familiar with yoga chairs but you can utilize them for inversions and arm balances. Find a sturdy chair in your home and ONLY PRACTICE WITH IT ON CARPET or all chair legs on the mat. No yogis sliding around on tile or wood floors.

IMG_8756.JPG

Today, I will demo for you how to utilize a blanket, 2 blocks and a bolster to allow you to get into full splits without pulling a hamstring or tension on your knees. This supported pose works best on tile or wood floors.

A suggestion of doing a few forwards folds, hip circles and other hamstring/hip opening warm ups is advised prior to getting into this posture.

Start in a low lung, placing a blanket under your front foot, a block for each hand and your back knee on a bolster, like so…

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Hang out here for a moment, maybe rock back and forth for a moment to warm up the hip and hamstring.

Next, bring your hands on top of the bent knee and breathe deep into the front of the back hip.

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Once you feel comfortable in your front hips stretch, shift your hips back coming into half splits. Flex your front foot and try to bring your heart to your toes, not your head to your knee. Allow adequate time to breathe and let your hamstring release.

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Once your hamstrings have given you some space, allow your front foot (on the blanket) to slide, slowly, allowing yourself to come into full splits.

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Hang out here and breathe for a few breathes and then switch sides.

Go forth and play yogis!

-Namaste, Michi P.

ABOUT THE AUTHOR: MICHI POINDEXTER

the sushi place (3).png

This passionate knowledge seeking teacher, started their yoga journey with karma a few years ago and after falling in love with the community of yoga completed their 200hr Teacher Training at Yoga from the Heart. They have been a Dentonite since 2014, graduated from TWU and runs community groups. With their trauma-informed certification, they emphasize trauma healing by sharing healing techniques to take yoga off the mat. Aside from yoga, they enjoy outdoor activities, reading and mix media art.


Karma Dama - Salamba Sarvangasana

Salamba Sarvangasana (Shoulderstand)

Karma is known for its nomadic tribe take on yoga, but without a studio, we are limited when it comes to teaching our students about the use of props to help get deeper into a posture or make a challenging pose more obtainable. The new Karma Dama blog will show you ways to guide your body into postures you can practice at home.

Props are expensive and before I invested the money in them myself, I got creative and found household items that I could utilize as props, plus it fuels this fun idea of a home practice. Here are some of the things I use:

Block- thick hardcover book, I usually put a rubber band around the book so it doesn’t come open mid-use.

Strap- If you aren’t a tie wearer, a belt also works. I personally prefer a tie because if I need a long strap, I can tie multiple of them together.

Blanket- you don’t need a fancy yoga blanket to utilize a blanket in your practice, your favorite one around your home would do just fine.

Bolster- Bolsters come in many different sizes, luckily so do household pillows, find a pillow (or 5) that you like and can use for a bolster.

Chair- many people may not be familiar with yoga chairs but you can utilize them for inversions and arm balances. Find a sturdy chair in your home and ONLY PRACTICE WITH IT ON CARPET or all chair legs on the mat. No yogis sliding around on tile or wood floors.

IMG_8756.JPG

Today, Michi will demo for you how to utilize a chair, blanket and bolster to get into a shoulder stand without neck strain. Doing a shoulder stand supported can help you get the feeling of being on your shoulders before putting the weight on your neck. Supported shoulder stand can be a restorative approach to this inversion and add some playfulness in your practice.

Start by placing the blanket on the chair so it covers the edge of the seat and the bolster on the ground in front of the chair.

Next sit backwards on the chair and one leg at a time raise your legs onto the back of the chair, like so…

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From here, you want to use your core to slowly lay back till your shoulders touch the bolster.

Next, put your hands through the inside of the front legs and grip onto the back legs. Getting this grip correctly is important so you won’t fall and also rounds your shoulders onto the meaty part that it needed to do a free standing shoulder stand.

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Slowly with intention, shift your weight into your shoulders and use your core to slowly lift your legs off the chair, leaving your bottom rooted down on the edge of the seatw.

Make sure you keep length in your neck here.

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If you feel comfortable here, you can play with releasing your bottom off the chair, coming into full shoulder stand.

Or my personal favorite, bend your knees coming into dead mans pose or even plow, feel free to get expressive with what you can do in this placement.

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Once you have finished playing and are ready to come out of this posture, return your bottom and legs onto the seat and slowly with intention, tuck your chin into your chest and slide your bottom off the chair and onto the bolster.

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Go forth and play yogis!

-Namaste, Michi P.

ABOUT THE AUTHOR: MICHI POINDEXTER

the sushi place (3).png

This passionate knowledge seeking teacher, started their yoga journey with karma a few years ago and after falling in love with the community of yoga completed their 200hr Teacher Training at Yoga from the Heart. They have been a Dentonite since 2014, graduated from TWU and runs community groups. With their trauma-informed certification, they emphasize trauma healing by sharing healing techniques to take yoga off the mat. Aside from yoga, they enjoy outdoor activities, reading and mix media art.


Topic of the Month - May 2015 - Mudras

Topic of the Month - May 2015 - Mudras

Karma Yoga Denton is not only about  working towards having the practice of asana and the physical poses of yoga be more attainable to our ever growing community, but allowing our dedicated and enthusiastic yogis to get a little education into the inner workings of their practice. There is so much more to yoga, beyond the mat!

    Each month we will pick a topic to embrace in our classes, something that connects you a little deeper with your practice and allows you to learn a little bit more about yoga - than just the physical postures.  For the month of May, we will focus on Mudras.