Strike A Pose

  • Strike A Pose: Bow Pose with Jeanne Heileman


    “Bow’s like many things: misunderstood."

    Resembling an archer's bow (with the torso and legs the body of the bow and the arms the string), Dhanurasana (Bow Pose) is an intermediate backbend in the practice.

    A lot of not-so-good things tend to come up physically in this pose. Knee pain, sway back, belly suffocation...

    But this is only because, as Jeanne says, the pose is misunderstood. Once you get aligned, you’ll realize it isn’t so bad. In fact, it can feel super yummy. Plus, the pose comes with too many benefits to just up and ignore it:

    • Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas)
    • Strengthens the back muscles
    • Improves posture
    • Stimulates the organs of the abdomen and neck
    • Relieves constipation, respiratory ailments, mild backache, fatigue, anxiety, menstrual discomfort

    To increase your Bow awareness and receive the Bow benefits, tune into Jean’s online yoga demo. In this free online yoga video, Jeanne will take you through three different therapeutic alignment tips that will address the common problems associated with this misunderstood backbend. This online yoga video is great education for yoga teachers who want to help their students practice a pain-free bow pose.

    Try this and have a happy, open heart!

    bow pose

    Find more of Jeanne’s helpful online yoga tips + full-length online yoga classes on YogaVibes!

    Image courtesy of

  • Strike A Pose: Headstand with Justin Michael Williams

    Join Justin Michael Williams as he takes you through one of his all-time favorite yoga poses: Headstand!

    Headstand is a very powerful, yet restorative yoga pose, holding many benefits.

    As Justin will mention, Headstand provides a lovely opportunity to shift your perspective. While traveling and seeing unique and beautiful places, it’s nice to strike a Headstand to see things from a different, yet equally beautiful perspective.

    Justin headstand-ing...


    Justin headstand-ing some more...


    In this short and free online yoga video, Justin will discuss, de-construct, and demo the first version of headstand (as seen above), Salamba Sirsasana I. He will guide you through three of the most important components to getting into a Headstand in the center of the room. Try it out!

    how to headstand

    For a more in-depth tutorial on the basics of getting into Headstand, make sure you check out Justin's full-length online yoga class!

    We want to see you strike a Headstand!

    Use #StrikeAPose + tag @YogaVibes on Facebook, Twitter, and Instagram!


  • Strike A Pose: Marichyasana C with Kino MacGregor

    ashtanga yoga

    Named after the sage Marichi (meaning ray of light), this deep, binding hellofa twist arises in the Primary Series of the Ashtanga Yoga method.

    Sure, it looks simple enough.

    But don’t be fooled.

    Marichyasana C poses a BIG challenge. Especially for yoga newbies.

    It’s a shining example of the age-old saying: The greater the challenge, the greater the reward.

    Because this asana overfloweth with rewards.

    Marichyasana C Benefits:

    • cleansing + purifying
    • aids digestion (the twisting action promotes elimination to restore digestive power)
    • opens up the shoulders
    • relieves mild backache and hip discomfort
    • strengthens and stretches the spine
    • tones the waist
    • stimulates and energizes
    • enhances the flow of prana throughout the abdomen, nourishing and massaging the pancreas, kidneys, stomach, small intestines, liver, and gallbladder
    • stretches the intercostals (muscles between the ribs) enhancing the flow of breath in the ribs
    • relieves menstruation discomforts

    To revel in the rewards of this twist, join Ashtanga Yoga instructor Kino MacGregor for a quick online yoga demo breaking down the technical and anatomical foundations of Marichyasana C in the Ashtanga Yoga Primary Series. This free online yoga video features accessible modifications and the use of yoga towel as a prop to facilitate the bind. So, even if you’re a total beginner, you’ll find a good place to work this twist after tuning into Kino's beginner yoga video.

    Oh and some words of warning: 

    Don’t fight your way into it. This is NOT a pose for the overly zealous.

    Move patiently and one day it will come.

    Enjoy the journey!

    marichyasana c

    Image Credit: Marichyasana C by Peters.pipers on Flickr

  • Strike A Pose: Utthita Hasta Padangusthasana with Kino MacGregor

    Utthita Hasta Padangusthasana

    This week’s online yoga demo features Extended Hand-To-Big-Toe Pose (Utthita Hasta Padangusthasana).

    Extended Hand-To-Big-Toe - a balancing yoga posture - offers many benefits including:

    • Strength: Fortifies the strength of the legs and ankles
    • Flexibility: Opens up the backs of the legs
    • Balance: Greatly improves sense of balance

    This free online yoga video is beginner friendly, so don’t hesitate to tune in even if you are new to the Ashtanga Yoga method.

    First introduced in the Ashtanga Yoga Primary Series, Utthita Hasta Padangusthasana is one of the hardest postures to practice, so don't get too discouraged if you aren't picking it up right away.

    If you are a newbie, start off with the easy modifications presented in this online yoga video until you have the balance, strength and flexibility to go deeper.

    Tips + Tricks:

    • Don't rush the process.
    • Proceed with caution if you have ankle or low back injuries.
    • If you’re pretty wobbly, consider using the wall or a chair for support.
    • Keep your pelvic floor engaged to keep your center of gravity strongly supporting you.
    • Use your hip for mobility
    • Use your pelvis for stability.
    • Steady your mind.
    • Steady your gaze.
    • Try to relax.
    • And most importantly, enjoy the process!

    ashtanga yoga online

  • Strike A Pose: Warrior I with Weights

    Virabhadrasana I

    This week’s strike-a-pose yoga video is brought to you by Danielle Diamond, founder of Xen Strength Yoga with Weights. In this free online yoga video, you will first explore a traditional Warrior I (Virabhadrasana I) pose to learn the general alignment. After your Warrior I is aligned and solid, you’ll approach a more innovative way to practice this asana by adding in light hand weights.

    As you practice this Warrior I exercise with weights, you’ll receive all of the benefits of your classic Warrior I pose including:

    • Stronger shoulders, arms, legs, and ankles

    • A stronger core and back

    • Greater openness in the hips, chest, and lungs

    • Enhanced focus, balance, and stability

    • Increased circulation and respiration

    • A lovely stretch in the arms, legs, shoulders, neck, belly, groins (psoas), and ankles

    • Boosted energy throughout the entire body

    When you amp it up with weights, you’ll receive all of that goodness, plus extra benefits, including greater strength in the core and upper body. Amp up your Warrior I to mix things up, challenge yourself, and boost your strength.

    Go at it, warriors!

    yoga with weights

    Dig this online yoga video with Danielle Diamond? Check out more of her free yoga videos and full-length Xen Strength yoga classes online at

    Photo Credit: Warrior I


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