Jazzy's Tid-Bits

Why not try out some new modifications for your favorite poses. Let Jazmin show you how. 

 

About Jazmin: Jazmin's journey into yoga can be attributed to sheer curiosity. She took classes sporadically to learn and explore more of the practice. An opportunity to live in the Dominican Republic and teach literacy skills to youth is what brought Jazmin to a more constant yoga practice. When she returned to New York City, she could not shake the feeling of having to train more and deepen her practice. Her years of experience as a salsa dancer and instructor coupled with her constant callings towards teaching were only a few factors that made Jazmin confident she could follow a path as a yoga teacher.

 

Photo: LauraJaneBrettPhotography.com
Utkatasana
Chair Pose Variations

Soft Chair Pose

- Plant feet on the ground, weight is in the heels

- Knees bend and track over the second toe as the sits bones reach back

- lengthen through the lower back 

- Cactus the arms.  Reach arms into the sky, bend elbows to keep                  shoulders soft

Chair Pose with a Block

- Plant feet on the ground, weight is in the heels

- Separate feet hips distance, place block in between thighs (use thinnest     side).  Squeeze thighs into block

- Knees bend and track over the second toe as the sits bones reach back

- lengthen through the lower back 

- Reach arms into the sky, keep a soft bend in the elbows

- Externally rotate biceps (pinkies towards each other) to open shoulder       blades 

 

Chair Pose

- Plant feet on the ground, weight is in the heels

- Separate feet hips distance

- Knees bend and track over the second toe as the sits bones reach back

- lengthen through the lower back 

- Reach arms into the sky.  Externally rotate biceps (pinkies towards each      other) to open shoulder blades              

Garudasana
Eagle Pose Variations

Eagle Pose with Kick Stand

- Bring weight on to one leg

- Wrap opposite leg over, keep foot on the floor for better balance

- Sqeeze inner thighs together

- Wrap arms around towards opposite shoulder, same leg and same arm     on top

- Bend standing leg slightl, send sits bones back

Eagle Pose with Legs wrapped once

- Bring weight on to one leg

- Wrap opposite leg over, foot off the floor

- Sqeeze inner thighs and calves together

- Open arms, opposite over same arm under; bring palms to touch

- Bend standing leg slightl, send sits bones back

- Keep heart space open

Eagle Pose with Legs wrapped twice

- Bring weight on to one leg

- Wrap opposite leg over, foot off the floor

- Sqeeze inner thighs and calves together as foot wraps around

- Open arms, opposite over same arm under; bring palms to touch

- Bend standing leg slightly, send sits bones back

- Hinge forward at hips and bring elbows down towards the knees

- Keep heart space open

Ardha Matsyendrasana Variations
Seated Spinal Twist Variations

Seated Spinal Twist Variation I

- Sit on a blanket to plug the sits bones to the ground more comfortably       as you lengthen through the spine
- Extend the opposite leg in which rotating
- Cross leg over on side which rotating towards, make sure sole of foot is     on the ground
- Inhale arms over head; twist.  Hug knee into chest

Seated Spinal Twist Variation II

- Sit on a blanket, lengthen through the spine
- Tuck opposite leg under by bending the knee (avoid sitting on the foot)
- Cross leg over on side which rotating towards, make sure sole of foot is     on the ground
- Inhale arms over head; twist.  Hook the opposite elbow outside of the         knee on the side in which twist is rotating towards

Seated Spinal Twist Variation III

- Sit on a blanket, lengthen through the spine.  Tuck opposite leg under by   bending the knee 
- Cross leg over on side which rotating towards, sole of foot is on the           ground
- Inhale arms over head; twist.  Hook arm closest to knee under the knee,   bind arm closest to spine behind.  Open chest and spread through the       collar bones to link hands

Urdva Dhanurasana w/ Variations 
Wheel Pose w/ Variations

Assisted Bridge

- Lay on back

- Step feet close to the body (finger tips should be able to reach heels);       feet are parallel

- Raise hips and place a block on the sacrum 

- Let arms fall out to the side, palms face up

Bridge

- Lay on back

- Step feet close to the body (finger tips should be able to reach heels);       feet are parallel

- Pressing through the soles of the feet and shoulders, raise hips  and         hold up

- Let arms fall out to the side, palms face up or could interlace hands           underneath body

Full Wheel

- Lay on back

- Step feet close to the body (finger tips should be able to reach heels);       feet are parallel 

- Place hands over shoulders, fingers face towards shoulders

- Pressing through the palms and soles of the feet lift up the body

- Squeeze elbows in towards each other to lift heart a little higher

Vassithasana
Side Plank Variations
Vassithasana
Side Plank Variations

Side Plank with Knee on the Floor

- Place hand on the floor underneath the shoulder

- Press fingertips into the ground to alleviate pressure on wrist

- Stack hips one on top of the other, same for shoulders

- Drop knee under the hip on same side as hand that is on the ground

- Lengthen opposite leg; press sole of foot on the ground

- Lift free arm into the sky.  Lift up through opposite hip

- Option to look up at free hand

Side Plank with Stacked Ankles

- Place hand on the floor underneath the shoulder

- Press fingertips into the ground to alleviate pressure on wrist

- Stack hips one on top of the other, same for shoulders

- Lengthen legs, stack ankles one of top of the other.  Flex ankles

- Lift free arm into the sky.  Lift up through opposite hip

- Option to look up at free hand

Side Plank with One Leg

- Place hand on the floor underneath the shoulder

- Press fingertips into the ground to alleviate pressure on wrist

- Stack hips one on top of the other, same for shoulders

- Lengthen legs, stack ankles one of top of the other.  Flex ankles

- Lift top leg and hold up, pull navel into the spine for lower back support

- Lift free arm into the sky.  Lift up through opposite hip

- Option to look up at free hand

Paschimottanasa
Seated Forward Bend Variations

Seated Forward Bend w/ Bent Knees

- Sit on floor or blanket, plug sits bones into the ground

- Lengthen legs out long in front of you, flex ankles

- Reach crown of head and arms to the sky; hinge forward at hips and         bend knees

- Wrap arms around thighs; let chest rest on thighs and let the head be          heavy

Seated Forward Bend w/ on a Blanket

- Sit on floor or blanket, plug sits bones into the ground

- Lengthen legs out long in front of you, flex ankles

- Reach crown of head and arms to the sky; hinge forward at hips 

- Let arms fall to the sides of the legs

Seated Forward Bend w/ Hands to Feet

- Sit on floor or blanket, plug sits bones into the ground

- Lengthen legs out long in front of you, flex ankles

- Reach crown of head and arms to the sky; hinge forward at hips 

- Reach arms to feet, keeping spine as straight as possible then rounding     thru the spine letting the head be heavy

Vrksasana
Tree Pose

Tree Pose with a Kickstand

- Turn your knee out towards the side, rotating from the thigh socket

- Keep hips facing forward, stack shoulders over hips

- Keep both feet on the ground, bring the heel (of the leg that's turned out)   to the inside of the opposite ankle

- Press firmly through the feet, reach the spine towards the sky

 

Tree Pose with Foot Inside of Calf

- Turn your knee out towards the side, rotating from the thigh socket

- Keep hips facing forward, stack shoulders over hips

- Press the heel of the leg that is turned out into the calf of the opposite     leg to keep the leg up

- Press firmly through standing foot, reach the spine towards the sky

 

Tree Pose with Foot inside of Thigh

- Turn your knee out towards the side, rotating from the thigh socket

- Keep hips facing forward, stack shoulders over hips

- Press the heel of the leg that is turned out into the inner thigh of the         opposite leg

- Press firmly through standing foot, reach the spine towards the sky

Utthita Hasta Padangusthasana Hand to Big Toe Pose Variations

Utthita Hasta Padangusthasana w/ Hand to Knee

- Stand on 1 foot pressing firmly

- Bring knee to chest, flexed foot

- Hold knee at about a 90 degree angle, reach opposite arm towards the     sky

- Stack shoulders over hips

Utthita Hasta Padangusthasana w/ Hands behind thigh

- Stand on 1 foot pressing firmly

- Lift leg up, straighten towards front of the room

- Interlace hands underneath thigh to hold leg up

- Stack shoulders over hips

Utthita Hasta Padangusthasana w/ Peace Fingers to Big Toe

- Bring knee to chest, hold on to big toe using peace fingers

- Stack your shoulders & hips over your standing foot

- Slowly lengthen leg towards front of the room, flexing through the foot

- Free hand can reach up towards the sky

Utthita Prasvakonasana
Extended Side Angle Pose

Extended Side Angle w/ Elbow to Knee

- Bring elbow on top of the knee, continue to lift up from the armpit to         create space evenly into both lungs. Avoid using the shoulder to hold up   the upper body

- Track the bent knee over the ankle; use both legs evenly

- Spiral the heart towards the side wall, while lengthening through the           spine

Extended Side Angle w/ Hand Down on a Block Inside Front Foot

- Place hand on a block inside the front foot at any height setting.  Press     thru the arm softly.  Avoid using the arm to hold up the upper body

- Remember to use the back leg, press evenly through both legs 

- Spiral the heart towards the side wall, almost creating a small backbend   while lengthening through the spine

Extended Side Angle w/ Hand on Floor or Hovering Over Floor 

- Place hand on the floor inside the front foot

- Use both legs evenly to lift the upper body

- Use the lower body to reach into the earth, use they arm overhead to       reach forward and lengthen the spine

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