[above video: Old School Krishnamarchaya getting bendy in the woods]

Students ask: “I’m so sore from yesterday’s yoga class… should I
practice again or just rest?”

Let’s take step back and ask answer another, simpler question:
“Why are you sore to begin with?”

Well, the soreness you’re feeling is most-likely a sign of tissue
damage. But damage is a bad thing, right? Well, yes and no.

Obviously, we don’t want to tear our bodies’ connective tissues
to shreds, but at the same time, it’s impossible to drastically
increase your flexibility without some soreness.

So what I’m saying is that true flexibility gains are all about DAMAGE CONTROL. So here are 3 things to keep in mind when you’re really aching:

TIP 1
If you’re so sore that even 10 minutes into class or practice you
still feel pain, then you should stop and rest for at least 2 days.

TIP 2
If the soreness goes away after 10 minutes of yoga practice, then
you’re OK, but go slowly and don’t try to make any flexibility gains.

Go into all your poses at about 80% of your max, and be very
careful not to aggravate the affected area.

TIP 3
When you’re really sore, the goal is not to improve flexibility, but
simply to maintain and massage the sore area.

That’s all for now. Until next time…

Stay bendy,

Lucas
YOGABODY Naturals LLC

p.s. Before your stretch, it’s great to do some breathing exercises
to prepare your body. I have a 20-minute program called EXHALE
that’s a great prep for deep stretching. I’ve been giving it away lately with my YOGABODY Flexibility Kit. Details are here:
http://www.yogabodynaturals.com

Sign Up Here for a Free Mini-Course
(no spam, privacy protected)

“I tried YOGABODY™ courtesy of my Yoga teacher trainer/mentor, and was amazed by the results. After just 24 hours taking the supplements I did an advanced practice and could not believe the difference in my strength and flexibility. Whoever put this product together really knows what they’re doing!”

- Mariann Grace, Certified Instructor, Kali Ray TriYoga (Capitola, CA)

Yoga Poses for Flexibility Home Study

Tags: ashtangayoga, yoga backbends, dropbacks, wheel pose, anusara, bikram, iyengar

Yoga Poses and stretching exercises warm-ups

The Power of Sun Salutations
Sun Salutations are a series of movements (watch the video) used to warm up the body for yoga practice and connect with your breath. Most people fly through them as quickly as possible, but if you have time, it’s well worth your time to breath deeply and do loads of them.

Sun Salutations for Flexibility
It’s completely pointless to stretch unless you’re warmed up… really, really warm is better! When I lived in New York, I used to make this rule for myself:

“I’m going to do Sun Salutations until sweat drips from my nose.”

In the winter, that took a long time, but it was really important for me when I was really tight to first get really really warm before stretching. Now, I live in Thailand so I’ve had to modify the rule a bit. Now I do Sun Salutes until there’s a puddle (it’s always hot here).

Where to Start
As a general rule, no ones does enough. 5 Sun Salute A’s (pictured above) and 5 Sun Salute B’s (it’s here on this blog too) are really a good idea for most students, especially if you struggle with flexibility.

Ok, that’s all for today!

Stay bendy,

Lucas
YOGABODY Naturals LLC

p.s. I’ve got more videos here:
http://youtube.com/user/lrockwood

Tags: yoga pilates stretching exercises flexibility bikram ashtanga pose iyengar anusara posture

HEADSTAND (Sirsasana Pose)
Sirsasana, or headstand, is considered to be the “kind of asanas,” or the king of all yoga poses. There are many variations of the classic headstand that require more balance and focus, but the benefits of the practice are nearly identical no matter what variation you are practicing. Even half headstand (where your legs never leave the ground) is extremely healthful and restorative.

HEADSTAND BASICS
Students are always in a rush to learn headstand, and they try jumping their legs into the air and banging up against a wall… don’t do this! With more gymnastic postures like handstand, this is fairly harmless, but headstand involves your neck and spine so you want to move carefully. It’s a safe posture, but don’t go jumping and flopping around!

HAND POSITIONING HEADSTAND
Different teachers have different ideas about the best way to hold your hands when you’re practicing headstand. In the classic headstand position, the hands are interlaced. You then have two options: form a tight fist, or open your hands up to “cup” your head. The latter version is my preference, but clenching your fists does make you feel stronger and accesses your shoulder and back muscles which can be helpful for variations.

COMING UP IN HEADSTAND & GOING DOWN
When you first start practicing, it’s best to come up one leg at a time, with bent legs extending to straight. As your lower back strengthens and you become more comfortable inverted, the next step is to raise and lower with straight legs.

DOUBLE YOUR FLEXIBILITY
Lucas Rockwood (in the video) reveals 7 secrets to nutrition & flexibility in a FREE, 7-day email course. Yoga students only please. Instant access. http://www.www.yogabodynaturals.com

Tags: yoga, pilates, stretching exercises, flexibility, bikram, ashtanga, pose, iyengar, anusara, posture

Headstand (Sirsasana Pose)
Sirsasana, or headstand, looks quite difficult, but is actually a very simple yoga pose that anyone can learn in 1-4 weeks. Inverted yoga postures can feel scary or awkward, but once you get used to the sensation, they are actually quite enjoyable. Long-time yoga students have been known to hold sirsasana for as long as 5 minutes; and the world record headstand is something like 2 hours and 40 minutes!

HEADSTAND: Is it Safe?
I have taught headstand in nearly every yoga class I’ve ever taught (which is thousands), and I’ve found it to be one of the safest and simplest yoga poses you can learn… provided you practice correctly. Some people like to argue that our bodies are not designed for this type of movement, but I think that’s a very limited view of human evolution. Gently resting your body weight on your head is hardly an extreme movement, and I’ve seen everyone from 80 lbs. elderly women to 225 lbs. bodybuilders learn to master this pose without much resistance.

FREE yoga tips and tricks: http://www.yogabodynaturals.com/articles

BENEFITS OF HEADSTAND
When you’re upside down, the blood pressure in your body is reversed. Your body has a “fail safe” on the brain so it doesn’t burst with pressure, but the rest of your body is undergoing a pretty serious shift. What this means is that fresh blood is pushed with more force into areas it wouldn’t normally reach as easily; and from a health perspective, this is a good thing! On a more subtle level, headstand tends to have a very calming and balancing effect on the body.

Learn how to double your flexibility in 28 days using powerful gravity poses and nutritional supplements. FREE 7-day email course show how. http://www.yogabodynaturals.com

Tags: yoga, pilates, stretching exercises, flexibility, bikram, ashtanga, pose, iyengar, anusara, posture

Here’s a quick clip of some standing poses that are often
taught as warm ups, but can also be used as hip opening
postures.

Stay bendy,

Lucas
YOGABODY Naturals LLC
Stretching exercises & yoga poses

Tags: yogastretching exercises, yoga poses, warrior I, warrior II

Stretching Flexibility Kit

Dear Yoga Students,

YOGABODY officially launched in September 2007, and already we have hundreds of students using this formula is 7 different countries!
I get lots of rave reviews and LOTS of questions each day, so here are some quick answers:

1 – “YOGABODY is amazing for relieving my back pain, but I’ve also noticed the acne on my face has totally disappeared… I’m happy but is it normal?”
Answer: Yes! YOGABODY contains MSM which is excellent for flexibility, relieving pain, AND your complexion

2 – “I’m taking 2 capsules in the morning and 2 in the evening. Do I need to take more?”
Answer: For many people, 4 capsules daily is enough. For really active people, or those who weigh over 150 lbs., it is often beneficial to take 3 capsules, twice per day—or 2 capsules, three times per day.

3 – “Should I take YOGABODY every day”
Answer: Yes! You can take it every day, though I like to take it 6 days per week, with one day off. I find it more effective, and the theory is that it’s more effective when you give yourself a break.

4 – “Can I break open the capsules and drink with water?”
Answer: Yes! I often just open up the capsules and dump the powder into a smoothie or glass of juice. It’s a little bitter, but the taste grows on you.

If you haven’t yet, please visit the YOGABODY formula page to learn more about our ingredients: http://yogabodynaturals.com/formula.html

Thanks for reading!

Keep practicing,
Lucas
YOGABODY Naturals LLC
http://www.yogabodynaturals.com

p.s. “I don’t like supplements usually, but since this one is all-natural, I thought I’d give it a try. My right hip was really giving me problems, and YOGABODY™ reduced the pain immediately. Within a week, I was able to stretch deeper than ever. It could have been a coincidence, but I don’t think so. Thanks!”
- Daniel Stringer, Ashtanga Teacher (Bristol, U.K.)

Stretching Flexibility Kit

“I tried YOGABODY™ courtesy of my Yoga teacher trainer/mentor, and was amazed by the results. After just 24 hours taking the supplements I did an advanced practice and could not believe the difference in my strength and flexibility. Whoever put this product together really knows what they’re doing!”

- Mariann Grace, Certified Instructor, Kali Ray TriYoga
(Capitola, CA)

Yoga Poses for Flexibility Home Study

Tags: ashtangayoga, yoga backbends, dropbacks, wheel pose, anusara, bikram, iyengar