You don’t have time or space to do yoga? Well, actually, you can practice yoga in shower room! This is a gentle stretching practice you can do during morning shower or during night shower. It is meant to be done in the shower under warm water in isolated parts of your muscle stretch, to open them up a bit more using heat. All levels are welcome! -NYV0103A
Are you running for The New York City Marathon? Yoga can be a great form of stretching for runners. Certain asanas can help the hamstrings, calves, and feet. Stretching is always important for runners or for any type of physical activity to help get the body warmed up, gain flexibility, and to prevent injuries such as tearing. It also can help gain mental focus with to get yourself ready for your daily run or maybe a marathon. Use the asanas and stretches to strengthen and lengthen the muscles in your legs. Use yoga not just for your daily practice in the mornings but can be great for after workouts to unwind and restore the body. For runners, yoga can be an amazing form of workout. Not just to fain flexibility or prevent injuries but to strengthen the core and improve breath control. -NYV0100A
Today’s focus is balance. We struggle in finding balance in our daily lives. Finding that strength but suppleness. This can be incorporated into yoga. This is a great easy flow and demo on how to get into simple balance poses for beginners. As you come across your yoga practice, you will find that teachers will incorporate poses to help you focus on your balance. Balancing is more then just standing on one foot, but it can relieve stress and help with your focus. It is all about finding your ground, lightening, and using your core. It may be tough in the beginning, and if you fall, it is ok. Just get back up. We all fall and we all make mistakes. It can be a strange sensation, almost as if your relearning how to stand or ride a bike. Remember to always breath in the asanas, including the balance poses. Always, work from the ground up. Getting your bearings finding your weight and using the length to stand tall and your core to keep yourself center. But once your have practiced, your sense of focus and strength with be so much more powerful. -NYV0104B
Student: Cat Noble
Twisting poses wring out the organs of the abdominal cavity, which has a strong effect on digestive health. This sequence can be helpful for anyone experiencing indigestion, bloating, and other issues related to digestion and elimination. A regular practice of twisting poses can improve your ability to absorb nutrients as well. While twists are also beneficial to the length and strength of the spine, care should be taken to maintain even axial rotation of the vertebrae to avoid introducing unwanted curvatures or asymmetries. The format of this video is instructional, providing a sequence you can follow while you watch. Poses taught in this video include Revolved Standing Lunge (parivrtta anjaneyasana), a short vinyasa sequence using Downward Facing Dog (adho mukha svanasana) as transition, and Seated Twist (ardha matsyendrasana). Keywords: twisting poses, spine rotation, digestion, abdominal massage. -NYV0093B
Your couch, which you are just sitting now, is the best gym spot for your workout! Start workout right there, right now!
I will demonstrate and lead you energizing workout: core work, tricep dips, and stretching lunges! It is welcome to all levels with experience and interest in a challenging workout that can be done in not too much time – right from your living room couch! -NYV0098C
Having a strong core is the center of all basic exercises. No matter what activity you choose, having a strong core is a must. Your core is what connects and stabilize your body. In yoga and working on core strength this allows your body to build lean muscles and to organize your body to hold and move by using your own weight. Breath work and certain yoga poses will build strength that allows yourself to engage not just your “6 pack muscles” but all of your abdominal muscles. Having a strong core can help also alleviate certain aches and pains such as your lower back. Many of us have what we call a “banana back” a swayed back this happens when we have no core strength or do not know how to engage the muscles to help take the pressure on certain parts of our body like the lower back, creating pain. -NYV0101A
(Level: Strong beginners and up)
You don’t have energy to get out of bed? This yoga practice is for you! And you can do it on your bed, naked! This video practice contains short stretches and muscle isolating exercises found in yoga and pilates to motivate you to get started with your day. This sequence includes cobra pose, single leg stretches, and some an work. Recommended for strong beginners and up! -NYV0097A
Great demo for beginners and intermediate fellow yogis. In this video, I go through in strengthening the butt and back. This series of poses will engage and strengthen your glutes, back and core. A strong core is important and will help with fortify your body. Your core connects your with your body, with it it will activate your butt and back. Remember, go at your own pace and always remember to breath. Watch the video and follow along. NYV0099A
(Level: Strong beginners and up)
This well-paced practice will inspire you to feel good about yourself! Practicing in the nude can add surprisingly positive effects on one’s confidence. Although people think nudity can be embarrassing, allowing oneself to be vulnerable can be a brave experience that invokes strength and a greater sense of capability.
This video contains the more active variations on asanas such as triangle, child’s pose, and more. This is a practice recommended for strong beginners and up. – NYV0097B
Teacher: Cara and Rosco
(All Levels: Asana for pregnant women)
Pushing through to the end-result = goal-oriented (just like w/ sex) neglects the extraordinary journey, the fullness of lessons we could learn along the way. Giving birth is a creative act, and like all creative acts it cannot be forced to conform to society’s unnatural time constraints. The insistence on pushing in labor is a reflection of our cultural attitude that force and haste are superior to trust and patience. Pushing can be dangerous to both the mother and the baby. When a woman is pushing she is holding her breath. Oxygen therefore, is not going to her uterus which makes contracting more difficult and painful. It is also not going to her baby. This can lead to a drop in the fetal heart rate and possible brain damage. Tearing of the perineum is more common for women who have pushed over a long period of time and studies show that pushing does not necessarily get a baby out faster anyway. Practicing labor positions with your partner ahead of time can help you learn to slow down, absorb the fullness of each pause, and BREATHE.
In this practice, you will learn: Lunge Release on wall; Lunge Release on chair; Standing Hang Release; Forward Bend Sacrum Press on Ball-medial and downward; Hands and Knees Lower Back Release; Chair Back Release; Bonding and Visualization in Upavista Konasana (Extended Straddle); Side-Lying Touch Relaxation Exercise. -NYV0023E
Teacher: Cara and Rosco
Getting into an upside down position can help a breech, an oblique (diagonal lie), or posterior baby reposition themselves into the head-down orientation for birth. During a forward-leaning inversion, the uterus briefly hangs by the cervical ligaments; returning to an up-right position relaxes the ligaments. Babies that are not in a head-down anterior position OR malpositioning of the uterus often put pressure on pelvic nerves, causing pain in the back, groin, and legs. Notice wrist options. These asana also help release lower back and hips which, due to the additional weight of the pregnant belly, often experience discomfort. These asana also help build communication and clarity of intention between partners.
In this practice, you will learn: Sitting Back to Back Breathing, Upavista Konasana w/partner feet at sacrum, Partner Adho Mukha Svanasana (Downward Dog Pose) with belt-Pull Variation/Push Variation, Partner Pinchamayurasana preparation (Dolphin Pose) with belt-Pull Variation/Push Variation, Standing double squat: one up/one down; Double squat push/pull arms. -NYV0023D
This practice is about choosing when and how to let go and hold on. We cannot separate what we believe about life from what we believe about birth. We can use sex and sensuality awareness as a conscious tool for induction, relaxation, and propulsion. The same body parts and hormones that are involved (oxtytocin, relaxin, prostaglandin) during sex are involved during labor and childbirth. Once we understand that the LOVE HORMONES stimulate the Natural Expulsive Reflex (NER)/ Fetal Ejection Reflex (i.e., uterine contractions) we can learn to build confidence in our bodies innate wisdom. Labor and childbirth can become the lived/embodied concept of the Erotic: the infinite connection with oneself, with the universe. Practicing Contraction/Expansion and finally, how to CHOOSE, can allow us to let go. Often, control leads to unconscious contraction; resistance leads to pain. Instead, even just noticing the contraction can change our habitual reaction to what we think is pain (the unfamiliar).
In this practice, you will learn: Standing Balance Pose Front/Back; Standing Balance Pose Lateral; Child’s Pose Roll; Bridge lift w/ Ball under shoulder blades; Torso Twist (Gate Pose); Hip Release on Back-roll back/forth; Setu Bandha (Bridge Pose) w/Feet on Ball; Legs Elevated. -NYV0023C
(All Levels) Trusting your intuition becomes an essential part of labor and childbirth – this may involve exploring parts of our body and consciousness that have been socialized out of us. Many women have orgasms during birth, but may interpret them as pain because the sensations are more intense than anything previously experienced and because women (everyone) are conditioned to expect pain. The SAME RECEPTORS IN BRAIN FUNCTION FOR BOTH PLEASURE AND PAIN. A single orgasm is thought to be 22 times as relaxing as the average tranquilizer. Often, it’s exactly what a woman needs in order to relieve the tension that is preventing the birth response from doing its job. Most doctors, however, are either unaware of this fact, or prefer more artificial methods.
In this practice, you will learn: Eyes closed-Hip rotations/Ribs rotations on ball; Half dog w/ catcow and rotations; Squats; Upavista Konasana w/side bend, Parsva Konasana (Side Angle Extended Stretch); Virabhandrasana II (Warrior II); Virabhandrasana I (Warrior I); Airport Hip Opener w/Namaste behind back. -NYV0023B
(All Levels: Yoga for pregnant women)
I have been researching the physiology of female orgasm and female ejaculation since the mid-90s. Now that I am pregnant and investigating orgasmic birth, I am including the politics of childbirth into this matrix of hyper-medicalized cultural conditioning which uproots our most basic human functions. Vulnerability as a form of strength is key to reclaiming the wisdom of our bodies. Pregnancy/Labor/ChildBirth mirror the most remarkable contraction: What is the most NORMAL part of our bodies’ capacity is also the most miraculous. For almost 15 years, I have been teaching Iyengar yoga, Body Consciousness Workshops, Yoga and Sexuality Workshops – Prenatal Work is the culmination!!! In this practice, the emphasis is on nourishing the parasympathetic nervous system. Breath-awareness is a key to help secrete endorphins and inhibit the release of adrenaline. The Law of Sphincters tells us when we relax the jaw, we relax the cervix and uterus; when we release our lips, we release our perineum muscles and pelvic floor. There is a natural expulsive process of the muscles when they are relaxed. Pushing may not be needed for childbirth if the mother feels completely relaxed and confident: safety, darkness, warmth, and privacy are essential elements in this process. It is critical to not stimulate her neocortex.
In this practice, you will learn: Supported Baddha Konasana (Cobbler Pose) w/Oval Breathing and Soft Pelvic Floor-Eye exercises, Tongue/Jaw Qi Gong Exercise; Virasana (Hero Pose)- Horse Lips=Cervical Dilation, Exhilarating/Excruciating Toe Pose-Irrelevant Tension Focus, All Fours (orgasmic birthing videos): Diagonal Stretch Reach-wrist alternatives, Lion’s Breath-Pituitary Gland Focus, Gomukhasana (Cow Pose) legs, Alternate Nostril Breathing, Bridge w/Sacrum block. -NYV0023A
Working the psoas muscle is one of the latest big trends in the fitness world. But what, exactly, is the psoas, and how can we engage it to move more effectively in our yoga practice and our daily life? In this first session in Yoga Connecting with the Psoas we discuss the nature of this important muscle and practice utilizing our connection with it to improve our walking. After all, walking is something we all do every day, so why not practice how to do it better. We pay attention to the structure of our feet and how to connect with the Psoas muscle to move with more graceful, balanced steps. This exercise can also be practiced as a form of walking meditation.
One of the most significant aspects of a natural childbirth is what follows – the lactation-bonding process. In order to reduce tension in the neck and shoulder area, whether or not one is carrying and/or breasting their child, we can learn to integrate the upper arm bones in the shoulder sockets. Using core strength and not straining the neck or back, this conscious integration helps stabilize the muscles of the torso. In this practice, you will learn: (Safe Neck Rolls), Virasana (Hero Pose) w/Cactus Arms; Thumbs in Armpits; Oval Breathing, w/ Namaste Behind Back; Garudasana (Eagle Pose) Arms, on Hands and Knees Shoulder Retractions, on Forearms and Knees Shoulder Retractions.
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