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Tao Porchon-Lynch, the yoga teacher who made headlines last year when she was recognized by Guinness Book of World Record as the “Oldest Living Yoga Teacher,” celebrated her 95th birthday yesterday.
Porchon-Lynch, who is a competitive ballroom dancer in her spare time, has had a busy year with a full teaching schedule and a new yoga DVD, Yoga with Tao Porchon-Lynch, which she released in collaboration with Tara Stiles. A former model and actress, Porchon-Lynch began teaching yoga full-time at the age of 73, though her first experience with yoga was as a child growing up in Pondicherry (a French colony on India on the Bay of Bengal). She admires the teachings of Douglas Swenson, David Swenson, and James Miller, and so many others. Neal Pollack teaches his son yoga nidra, the "yoga of sleep," and witnesses it's sure results. Here are 4 reasons why you should sign up for The Art of Teaching Yoga, our new 3-day workshop for registered teachers. Kino MacGregor is a self-professed Handstand lover (just check out her Instagrams!) She’s also a Pattabhi Jois-certified Ashtanga Yoga teacher in Miami, where she leads Mysore-style practice, workshops, and intensives together with her husband Tim Feldmann.
Padmasana, la posizione yoga per eccellenza, richiede fianchi aperti e una pratica costante. Si ritiene che la pratica sistematica di questa posizione fino a gravidanza avanzata faciliti il parto. Piegati leggermente all'indietro, solleva da terra la gamba destra e porta quella sinistra in alto proprio davanti all'altra. Un passo preliminare per arrivare alla versione completa di Padmasana e costituito da Ardha Padmasana (pronunciato AR-da, ardha = meta).
Matsyasana (pronunciato mat-si-A-sa-na, matsya = pesce), dedicata al pesce, una delle dieci incarnazioni principali del dio Vishnu. Durante la fase di riscaldamento a "culla", spesso il malleolo esterno e sottoposto a uno sforzo eccessivo.
Quando gli allievi assumono Padmasana per fare esercizi di meditazione o pranayama, tendono a incrociare le gambe sempre nello stesso modo.
The full pose, which is suitable for intermediate students, will be described in the Full Pose section below. Begin on all fours, with your knees directly below your hips, and your hands slightly ahead of your shoulders. Then slide your hands back toward the front shin and push your fingertips firmly to the floor. If you can maintain the upright position of your pelvis without the support of your hands on the floor, bring your hands to the top rim of your pelvis.
Eka Pada Rajakapotasana is actually the first in a series of four, increasingly difficult Pigeon poses. At first many students who learn this pose aren't able to easily grasp the back foot directly with their hands. Virabhadra’s Pose is also known as the Warrior Pose (there are three variation of Warrior, of which this is customarily numbered I).
Turn your left foot in 45 to 60 degrees to the right and your right foot out 90 degrees to the right. With your left heel firmly anchored to the floor, exhale and bend your right knee over the right ankle so the shin is perpendicular to the floor. Keep your head in a neutral position, gazing forward, or tilt it back and look up at your thumbs.
Students with shoulder problems should keep their raised arms parallel (or slightly wider than parallel) to each other. Students with neck problems should keep their head in a neutral position and not look up at the hands. Beginners find it very difficult to keep the back heel grounded and the lower back lengthened in this pose. When the front knee bends into the pose, beginners have a tendency to tip the pelvis forward, which duck-tails the coccyx and compresses the lower back. Here's a partnering exercise for this pose, but you need two partners (of approximately the same height) and a thick pole (like a broomstick).
The Seattle Seahawks enjoyed their optional yoga program so much last year the staff decided this year it would be a mandatory part of training for all players. Yoga and meditation are just a part of Coach Pete Carroll’s focus on the players’ mental health and overall happiness, reported ESPN the Magazine in a recent article.
Carroll’s philosophy is to care for individual players, by offering yoga and meditation sessions, and emphasizing positive thinking, language, and actions. The meditation aspect of the program is still optional, though 20 or so players have been showing up every week, including star quarterback Russell Wilson.
It’s true that for now the team’s focus on taking care of players’ whole person—mind and body—is unusual, but if it proves successful, the Seahawks hope the rest of the NFL will adopt it, too. Celebrating 25 years, Piedmont Yoga Studio director Richard Rosen reflects on the longevity of this early yoga business.


Sit in Dandasana (Staff Pose) with your hands several inches behind your hips and your fingers pointing forward. Exhale, press your inner feet and hands down against the floor, and lift your hips until you come into a reverse tabletop position, torso and thighs approximately parallel to the floor, shins and arms approximately perpendicular. Practice with a chair support: Sit near the front edge of the seat and wrap your hands around the back edge. With more than five yoga DVDs and two books under belt, she’s gained an international audience that takes her to 15 countries every year to teach. Piega il ginocchio destro e solleva la gamba collocata piu in basso a formare una specie di culla: l'esterno del piede e bloccato nell'incavo del gomito sinistro, il ginocchio e infilato nell'incavo del gomito destro e, se possibile, le mani sono strette intorno allo stinco. Allarga la gamba destra verso destra, quindi blocca il ginocchio premendo la parte posteriore della coscia contro il polpaccio.
Gli allievi esperti possono utilizzarla per la pratica quotidiana di pranayama e meditazione, mentre probabilmente i principianti dovranno ripiegare su altre posizioni.
Dopo aver portato in posizione la prima gamba, come descritto sopra, fai semplicemente scivolare quella collocata piu in basso sotto l'altra e il piede all'esterno del fianco opposto. Premi l'interno del piede contro la parte superiore del braccio per bilanciare le caviglie.
First we’ll practice the leg position only, which should be accessible to most experienced beginners.
Slide your right knee forward to the back of your right wrist; at the same time angle your right shin under your torso and bring your right foot to the front of your left knee.
Then, with your hands back on the floor, carefully slide the left knee forward, then exhale and lift up and back into Adho Mukha Svanasana (Downward Facing Dog Pose). In each of the three successive poses, the forward leg is placed in a slightly different position.
Then with your hands braced on the floor, bend the back knee and bring the foot as close to the top of your head as possible. It may seem strange to name a yoga pose after a warrior; after all, aren’t yogis known for their non-violent ways? As you ground down through the back foot, feel a lift that runs up the back leg, across the belly and chest, and up into the arms.
To come up, inhale, press the back heel firmly into the floor and reach up through the arms, straightening the right knee. As you perform step 2 in the main description above, be sure to lift the pubis toward the navel and lengthen the tail toward the floor. As you perform the pose, have your partners stand, facing you, to either side of your torso. For example, go through steps 1 to 3 as described above, except with your hands resting on your hips. Bend your knees and place your feet on the floor, big toes turned inward, heels at least a foot away from your buttocks.
Iyengar, and the Maharaja of Mysore, but she says her students are her biggest inspiration.
Solleva la parte anteriore del busto verso l'interno della gamba destra in modo da allungare la spina dorsale (evitando che la zona lombare si inarchi).
Porta la gamba davanti al busto, eseguendo la rotazione a partire dal fianco e non dal ginocchio, e appoggia l'esterno del piede sulla parte interna sinistra dell'inguine.
Fai scivolare con attenzione la gamba sinistra sopra quella destra, appoggiando il lato del piede sinistro in profondita sulla parte destra dell'inguine. Le prime volte, mantieni l'asana solo per qualche secondo, e sciogli rapidamente la posizione.
Se non stai comodo tenendo sul pavimento il ginocchio della gamba collocata piu in alto, sostienilo con una coperta ripiegata a formare un certo spessore. Quando, successivamente, porti il piede sulla parte opposta dell'inguine, verifica di mantenere un allungamento omogeneo del malleolo interno e di quello esterno.
Se utilizzi regolarmente questa posizione per esercizi di meditazione o respirazione, ricordati di alternare ogni giorno le gambe. It should extend straight out of the hip (and not be angled off to the left), and rotated slightly inwardly, so its midline presses against the floor.
Lengthen the lower back by pressing your tailbone down and forward; at the same time, and lift your pubis toward the navel. Take a few breaths, drop the knees to all-fours on another exhalation, and repeat with the legs reversed for the same length of time. In the second variation the forward foot is standing on the floor just in front of the same-side buttock, with the knee angled well forward of the heel. Slip a small loop over the back foot—let's say the left foot is extended back—and tighten the strap around the ball of the foot.
Inhale, stretch the right arm upward; then exhale, bend the elbow, and reach back and grasp the inside of the left foot.


But remember that one of the most revered of all the yoga texts, the Bhagavad-Gita, is the dialog between two famous and feared warriors, Krishna and Arjuna, set on a battlefield between two great armies spoiling for a fight.
Raise your arms perpendicular to the floor (and parallel to each other), and reach actively through the little-finger sides of the hands toward the ceiling. Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat.
Turn the feet forward and release the arms with an exhalation, or keep them extended upward for more challenge.
Then as you bend the knee, continue to lift and descend these two bones, keeping the top rim of the pelvis relatively parallel to the floor. Then, once the forward knee is bent, swing your arms around behind your torso and clasp your hands.
It’s a different approach for the NFL, where coaches usually motivate their players by being tough on them. Fai oscillare qualche volta la gamba avanti e indietro per scoprire il potenziale di movimento dell'articolazione dell'anca. Avvicina il ginocchio destro il piu possibile a quello sinistro, premendo il tallone destro sulla parte inferiore sinistra del ventre. Anche stavolta, ruota in posizione a partire dall'articolazione dell'anca, premendo il tallone contro la parte inferiore del ventre, e fai in modo che la pianta del piede sia perpendicolare al pavimento. Ricorda che Padmasana e una "posizione su due lati", percio ogni volta che la esegui fai lavorare entrambe le gambe.
Come per l'asana gemella, nel corso di ogni sessione di pratica esegui l'esercizio con entrambe le gambe per la stessa durata.
Come semplice promemoria, nei giorni pari puoi portare in posizione per prima la gamba destra, nei giorni dispari la sinistra. Slowly slide your left leg back, straightening the knee and descending the front of the thigh to the floor.
He should press his hands against your outer upper arms, just above the shoulder, and lift the outer arms toward the elbows. In the third variation the forward leg is in Ardha Virasana, while in the fourth the leg is stretched straight forward (as in Hanumanasana or Monkey Pose) of the pelvis. As the left hip point turns forward, press the head of the left femur back to ground the heel.
Spread the palms against each other and reach a little higher through the pinky-sides of the hands.
Aggiungi gradualmente qualche secondo ogni settimana, fino a riuscire a resistere per circa un minuto senza sforzo.
Incrocia gli avambracci, afferra con le mani i gomiti opposti e porta gli avambracci a terra, sopra la testa.
Grasp the pole with your raised hands, then you and your partners push the pole up until your arms are fully extended. It's acceptable to squeeze your scapulas together at first, but be sure, once the chest is lifted, to push them away from the spine. Con l'esterno dei piedi, premi l'inguine verso il pavimento e solleva la parte superiore dello sterno. To lift your chest, push the top of your sternum (at the manubrium) straight up toward the ceiling.
Imagine then, as all three of you push, that your torso and legs are "hanging" from the pole.
To leave the pose, reach back with your hands and, with an inhalation, "pull" yourself up, straightening the front knee.
Se vuoi, puoi posizionare le mani con i palmi rivolti verso l'alto in jnana mudra, con i pollici uniti agli indici. Infine, abbandona completamente il busto sul pavimento e allunga le braccia all'esterno, parallele tra di loro. Then release the foot, lower the leg, perform step 5 to change the position of the legs and repeat on the second side for the same length of time. First we'll practice the leg position only, which should be accessible to most experienced beginners.
Hold the strap in both hands, and carefully walk your hands down the strap toward the foot.
Inspira per sollevarti, guidando il movimento con lo sterno e tenendo la testa all'indietro.



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