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Yoga Alignment Blog Series: Chair Pose, Utkatasana

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Disclaimers: Consult a doctor before beginning an exercise regime. Never force a pose.  Stop if you feel pain or intense discomfort.  Yoga is meant to be yummy.

I love vinyasa yoga and I am obsessed with good alignment.  This obsession doesn’t stem from a need for perfection, which would be very “un-yoga-like” of me, but from a passion for protecting the body from injury.  Most bodies can safely practice yoga on a daily basis, but maintaining sound alignment is essential to your physical wellbeing.  In this series, I will break down some common poses—explaining how to stay safe and fully enjoy each posture.  Finally, remember to BREATHE consistently while practicing yoga to receive the full benefits of the practice … otherwise, you’re just stretching in Sanskrit.  Today’s pose is Chair Pose, or Utkatasana.

Chair Pose, or Utkatasana
Chair Pose, or Utkatasana
  • Bring the big toes to touch, toes are spread wide and gripping into the mat.
  • Sit back, as if you’re sitting into a chair. *Some teachers will tell you to “scoop the tailbone”—this cue is becoming less common. If you’d like to read more about the “scoop” debate—here is one article for your perusal.
  • Thighs engage, squeezing towards one another.
  • Engage uddiyanabandha, bringing the belly button in and up towards the spine. This is not an instruction to hold the breath. Continue to breathe fully.
  • Stretch the arms overhead, looking up between your palms.
  • Arms begin to externally rotate, meaning palms begin to face towards the back of the mat.
  • Release any unnecessary tension in your neck and face.

Practicing yoga on your own can be a ton of fun, but taking a class is a great way to explore new poses under the tutelage of a trained yoga instructor; check out MINT’s yoga offerings, here.

Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador. Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.

Yoga Alignment Workshop: Cobra, Bhujangasana

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Disclaimers: Consult a doctor before beginning an exercise regime. Never force a pose.  Stop if you feel pain or intense discomfort.  Yoga is meant to be yummy.

I love vinyasa yoga and I am obsessed with good alignment.  This obsession doesn’t stem from a need for perfection, which would be very “un-yoga-like” of me, but from a passion for protecting the body from injury.  Most bodies can safely practice yoga on a daily basis, but maintaining sound alignment is essential to your physical wellbeing.  In this series, I will break down some common poses—explaining how to stay safe and fully enjoy each posture.  Finally, remember to BREATHE consistently while practicing yoga to receive the full benefits of the practice … otherwise, you’re just stretching in Sanskrit.  Today’s pose is Cobra, or Bhujangasana.

Cobra, or Bhujangasana
Cobra, or Bhujangasana
  • Start by lying on your stomach. Bend your elbows at 90-degrees, and bring the hands to rest on the mat near the top of your ribs.  Fingertips are spread wide and gripping into the mat.
  • Gently press the palms firmly into the mat and lift your torso up, shining your heart towards the ceiling.
  • Elbows are hugging in towards the midline, with the shoulders rolling down the back and shoulder blades coming together.
  • Gaze a few inches above where your hands are placed, or towards the sky. Whichever is more comfortable for your neck—depending on where you are in the pose.
  • Legs remain outstretched, with toes pointing behind you.
  • Flex the thighs and the buttocks.
  • Release any unnecessary tension in your neck and face.

Practicing yoga on your own can be a ton of fun, but taking a class is a great way to explore new poses under the tutelage of a trained yoga instructor; check out MINT’s yoga offerings, here.

Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador. Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.

Yoga Alignment Workshop Series: Low Plank, Chaturanga dandasana

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Disclaimers: Consult a doctor before beginning an exercise regime. Never force a pose.  Stop if you feel pain or intense discomfort.  Yoga is meant to be yummy.

I love vinyasa yoga and I am obsessed with good alignment.  This obsession doesn’t stem from a need for perfection, which would be very “un-yoga-like” of me, but from a passion for protecting the body from injury.  Most bodies can safely practice yoga on a daily basis, but maintaining sound alignment is essential to your physical wellbeing.  In this series, I will break down some common poses—explaining how to stay safe and fully enjoy each posture.  Finally, remember to BREATHE consistently while practicing yoga to receive the full benefits of the practice … otherwise, you’re just stretching in Sanskrit.  Today’s pose is Low Plank, or Chaturanga dandasana.

Low Plank, Chaturanga dandasana
Low Plank, Chaturanga dandasana
  • Start by lying on your stomach. Bend your elbows at 90-degrees, and bring the hands to rest on the mat near the top of your ribs.  Fingertips are spread wide and gripping into the mat.

 

  • Elbows are hugging in towards the midline, with the shoulders rolling down the back and shoulder blades coming together.

 

  • Hover around three inches off the ground. The spine is straight, the legs are strong.

 

  • Gaze at the mat, or straight ahead. Whichever is more comfortable for your neck—depending on where you are in the pose.

 

  • Release any unnecessary tension in your neck and face.

 

  • This pose is great for strengthening the abdominals, and creating strength in the arms.

 

Practicing yoga on your own can be a ton of fun, but taking a class is a great way to explore new poses under the tutelage of a trained yoga instructor; check out MINT’s yoga offerings, here.

Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.
Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.

Yoga Alignment Workshop Series: Extended Side Angle, Utthita Parsvakonasana

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Disclaimers: Consult a doctor before beginning an exercise regime. Never force a pose.  Stop if you feel pain or intense discomfort.  Yoga is meant to be yummy.

I love vinyasa yoga and I am obsessed with good alignment.  This obsession doesn’t stem from a need for perfection, which would be very “un-yoga-like” of me, but from a passion for protecting the body from injury.  Most bodies can safely practice yoga on a daily basis, but maintaining sound alignment is essential to your physical wellbeing.  In this series, I will break down some common poses—explaining how to stay safe and fully enjoy each posture.  Finally, remember to BREATHE consistently while practicing yoga to receive the full benefits of the practice … otherwise, you’re just stretching in Sanskrit.  Today’s pose is Extended Side Angle, or Utthita Parsvakonasana.

Extended Side Angle, Utthita Parsvakonasana
Extended Side Angle, Utthita Parsvakonasana

 

  • Bend towards the right leg (which should be maintained with a 90-degree bend in the knee), bring your right hand to the ground inside of your right foot. Alternatively, the hand can rest on a block, or you can rest your forearm on the thigh.

 

  • Your left hand extends from your body, sweeping over your left ear. Be careful not to over-extend to the point where the shoulder is reaching out of the shoulder socket.

 

  • With each inhale, lengthen, and then with the exhale, twist to shine your heart towards the ceiling.

 

  • You can look towards the ceiling, out in front of you, or towards the ground if it is more comfortable.

 

  • Release any unnecessary tension in your neck and face.

 

  • After you are done, try the pose on the other side to even out the body.

 

Practicing yoga on your own can be a ton of fun, but taking a class is a great way to explore new poses under the tutelage of a trained yoga instructor; check out MINT’s yoga offerings, here.

Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.
Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.

Yoga Alignment Workshop Series: Triangle, Uttihita Trikonasana

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Disclaimers: Consult a doctor before beginning an exercise regime. Never force a pose.  Stop if you feel pain or intense discomfort.  Yoga is meant to be yummy.

I love vinyasa yoga and I am obsessed with good alignment.  This obsession doesn’t stem from a need for perfection, which would be very “un-yoga-like” of me, but from a passion for protecting the body from injury.  Most bodies can safely practice yoga on a daily basis, but maintaining sound alignment is essential to your physical wellbeing.  In this series, I will break down some common poses—explaining how to stay safe and fully enjoy each posture.  Finally, remember to BREATHE consistently while practicing yoga to receive the full benefits of the practice … otherwise, you’re just stretching in Sanskrit.  Today’s pose is: Triangle, or Uttihita Trikonasana.

Triangle, Uttihita Trikonasana
Triangle, Uttihita Trikonasana
  • Start in Warrior Two. Shorten the stance so that your feet are about three feet apart.

 

  • Straighten the bent leg, maintaining a gentle bend in the knee.

 

  • Bend towards the right, bringing your right hand towards your right foot. The hand can rest on the ankle, on a block, or on the mat.

 

  • Your left hand extends from your body straight up.

 

  • With each inhale, lengthen, and then with the exhale, twist to shine your heart towards the ceiling. Imagine you are between two panes of glass—you want your body to fit nicely in that plane of space.

 

  • You can look towards the hand that is stretched overhead, out in front of you, or towards the ground if it is more comfortable.

 

  • Release any unnecessary tension in your neck and face.

 

  • After you are done, try the pose on the other side to even out the body.

Practicing yoga on your own can be a ton of fun, but taking a class is a great way to explore new poses under the tutelage of a trained yoga instructor; check out MINT’s yoga offerings, here.

Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.
Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.

Yoga Alignment Workshop Series: Warrior Two, Virabhadrasana II

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Disclaimers: Consult a doctor before beginning an exercise regime. Never force a pose.  Stop if you feel pain or intense discomfort.  Yoga is meant to be yummy.

I love vinyasa yoga and I am obsessed with good alignment.  This obsession doesn’t stem from a need for perfection, which would be very “un-yoga-like” of me, but from a passion for protecting the body from injury.  Most bodies can safely practice yoga on a daily basis, but maintaining sound alignment is essential to your physical wellbeing.  In this series, I will break down some common poses—explaining how to stay safe and fully enjoy each posture.  Finally, remember to BREATHE consistently while practicing yoga to receive the full benefits of the practice … otherwise, you’re just stretching in Sanskrit.  Today’s pose is: Warrior Two, or Virabhadrasana II.

Warrior Two, Virabhadrasana II
Warrior Two, Virabhadrasana II
  • This pose exudes fierceness

 

  • Feet are on the same “track,” roughly 4-5 feet apart. The right foot turns 90 degrees sideways, towards the right, while the left foot is ground down at a 45-degree angle.

 

  • Bend into the right knee at a 90-degree angle. The left leg stays straight.

 

  • Raise the arms in line with the shoulders, palms face down. Feel a line of energy running through the tips of your fingers, stretching them out in opposite directions.  Keep your gaze on the third finger of the hand that stretches over your bent leg, or gently close the eyes.

 

  • Bring the shoulders up towards your ears, and then gently roll them back, bringing the shoulder blades together and shining the heart.

 

  • Engage uddiyanabandha, bringing the belly button in and up towards the spine. This is not an instruction to hold the breath.  Continue to breathe fully.

 

  • Check that your hips are square. On this side, the left hip has a tendency to push forward, pull it back so that both hip points face out equally in front of you.

 

  • Release any unnecessary tension in your neck and face.

 

  • After you are done, try the pose on the other side to even out the body.

 

Practicing yoga on your own can be a ton of fun, but taking a class is a great way to explore new poses under the tutelage of a trained yoga instructor; check out MINT’s yoga offerings, here.

 

Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.
Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.