Cat Pose

Marjaryasana

Marjari = cat

Step by Step

Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don’t force your chin to your chest.

Inhale, coming back to neutral “tabletop” position on your hands and knees.

This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa

Cow Pose
Bitilasana
Bitilasana_CowPose_248

Step by Step

Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.

As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward.

Exhale, coming back to neutral “tabletop” position on your hands and knees. Repeat 10 to 20 times.

This pose is often paired with Cat Pose on the exhale for a gentle, flowing vinyasa.

Come join us for Yoga Wednesdays at 1pm at the Healing Arts Institute in Perrysburg.

My Philosophy
I believe in a heart to heart connection. I believe in intertwining eastern
In today’s on-the-go lifestyle, there is so much pushing to the extreme. The more aches and pains one has, the harder it is to be efficient. Positional Therapy, Yoga and Personal Training build core extremity strength and flexibility as well as releasing muscle tension, thereby balancing effort with ease. Positional Therapy, Massage, Yoga and Personal Training create more space in the body therefore allowing more breath to circulate and enabling blood to flow more easily. The more full one’s breath, the more life is available.

Written By Emily Huber

Bharadvajasana I

(bah-ROD-va-JAHS-anna),Bharadvaja = one of seven legendary seers, credited with composing the hymns collected in the Vedas

Step by Step

Sit on the floor with your legs straight out in front of you. Shift over onto your right buttock, bend your knees, and swing your legs to the left. Lay your feet on the floor outside your left hip, with the left ankle resting in the right arch.

Inhale and lift through the top of the sternum to lengthen the front torso. Then exhale and twist your torso to the right, keeping the left buttock on or very close to the floor. Lengthen your tailbone toward the floor to keep the lower back long. Soften the belly.

Tuck your left hand under your right knee and bring your right hand to the floor just beside your right buttock. Pull your left shoulder back slightly, pressing your shoulder blades firmly against your back even as you continue to twist the chest to the right.

You can turn your head in one of two directions: continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder at your feet.

With every inhalation lift a little more through the sternum, using the push of the fingers on the floor to help; with every exhalation twist a little more. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.