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Karma Dama - Vasisthasana

Vasisthasana (Side Plank)

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, yogis! Many times we use props as a way to back out of a posture or to get correct alignment. Today’s prop use was requested from some instagram followers after I posted the assist on my personal instagram. I personally dedicate this month’s pose to Jessica, because we all know she’s a plank goddess. Using a chair, you can rewake your core to help support you half way through your work day. Some great warm up postures for this would be core work on your back, plank, side bends, down dog, low lunge, half splits.

To start, pick you weak side (you know, get it over with first) and come down to your forearm parallel to the top of your mat and slide your legs under the chair about to the knee (this is easier) or half way to the shin (this makes it harder).

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Now bring your top leg up onto the chair, either to the shin or up to the knee depending on your preferred challenging level.

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Now use that core and lift those hips. The goal is to be a straight line, straight spine. Elbow should be under the shoulder. Don’t. Forget. To. Breathe. Flex through the feet and squeezing the thighs together will allow you to get a leg workout as well.

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Now, if you find this easy (bravo) you can play with adding movement to work yourself a bit deeper. Move your lower left behind the chair. Remember to keep the hips lifted and Don’t forget to breathe!

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Maybe now you bring the foot in front of you. The higher you lift the leg the more challenging this will be. You can even add circles with those toes, figure 8’s or bend the knee and bring it into your chest. Do whatever you need to make this playful and organic.

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Go forth and play yogis!

-Namaste, Michi P.

ABOUT THE AUTHOR: MICHI POINDEXTER (They/Them)

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 - Virabhadrasana III

Virabhadrasana III (Warrior III)

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

Hello, yogis! This months posture to help elevate your home practice with props is one of my favorites! It is simple yet can completely change how you see your body in Warrior III. You hear teachers say in this pose “its like a teeter totter, find that center balance.” But if you are like me, this cue meant little to how it applied to my body! Utilizing the strap helped me actually feel the sensation these teachers were always talking about. To get warmed up prep your body with postures like reclined hand to big toe, reclined hero, tiger pose, spinal balance, forward fold, chair, warrior I and II or just any pose you need to help warm your body and find stability.

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Now, if you are using ties to replace a strap, you may need to tie a few of them together before starting to get the length of your bodies worth. Then make a loop big enough for your foot nice and snuggly.

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I usually test it out by bringing my toes through it and swinging it around my shoulder to test it before trying to get my heel into it.

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Once you find a good length and loop that is comfortable. come into warrior I with the look on the back heel of your foot. The key to keeping the strap from popping off your heel is the key to being successful in this posture. You want to energetically and physically send energy through your heel by flexing your foot and pressing down. You may find it take a few tries to figure out what I mean by this, but once it clicks, that strap will be glued to your foot.

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Begin to pull on the strap with your hands while still sending energy through the heel. By having this energy going through both ends, you should find a simple lift off into warrior III. Find a spot on the floor to keep you stable and find strength. If you are still struggling to keep the strap on the foot, do this against a wall, allowing your back foot to press into the wall to help you find the sensation you are looking for.

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 - Dhanurasana

Dhanurasana (Bow pose)

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, we have a simple prop set up for you but it is nothing less than a challenging pose. We will discuss bow pose (Dhanurasana). This is a great heart opener, back strengthener and front hip/ quad stretch. Prior to navigating ourselves into this posture, some good warm up poses to try would include, bridge, cobra, reclined hero, upward facing dog, and locust pose. Ensure your body is nice and warmed up before getting into this posture.

To start, take a rolled up blanket and place it on the floor. Come into spinx pose, ensuring we use our elbows aligned with our shoulders are palms flat on the mat. Try to get the blanket under you in a comfortable spot but also where it is giving you light without compressing your low back.

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Start by reaching one hand straight in front of you, thumb faced up, flipping the hand and reaching back for one side. Kick the foot into the hand to get a little lift on this side. After a few breathes here, switch sides.

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When you feel balanced and secure, do one side and allow the other to follow. The blanket will assist you, not allowing you to dump into your low back and support you enough where you can find some extra lift. This should hopefully get you just a little bit further into your bow pose.

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After you try it with the blanket, take a childs pose to counter this intense stretch. If you are feeling bold, try this without the blanket and observe the difference.

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 - 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.

IMG_8756.JPG

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.