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Is Your Side Plank Positioned Properly?

Your arm should be positioned directly under your shoulder in Side Plank to get the most out of this pose and to avoid strain on your shoulder joint. How do you know if your arm is placed properly in relation to your shoulder joint and body? 2 ways 1) Measure the distance between your shoulder and heels. You can do this with a measuring tape, or by laying down on your Gurugrid mat. Once you plot these 2 points, you have your placement points for your hand and heel. or  2) Have your yoga teacher check your pose for correct positioning and make any adjustments. You can be sure that you have found your placement points. :) The same thing goes...

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The Most Important Muscle in Yoga....and Every Other Activity in Your Life

What do Mula Bandha, root lock, Kegel muscles, pelvic floor, Transverse Abdominis (TA or TVA), and core all have in common? They are all, essentially, the same thing. While there are several muscles involved, they are all interconnected and result in stabilization the pelvis and by extension, the entire body. By learning how to access the pelvic floor muscles (Mula Bandha, root lock, and Kegels), you will develop the ability to strengthen the Transverse Abdominis / core. I can’t overstate how important it is to develop and use these muscles for balance and stability. At the same time, I can’t overstate how overlooked they are. The purpose of this post is not to give you too much info on how...

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Know Your Hip-Width For These Poses

Hip-width is one of your 5 essential measurements in yoga. It's necessary to know this measurement in poses where legs are placed in parallel as well as extended lengthwise. Placing your feet and knees properly is important for both stability and hip joint safety. Parallel-leg Poses The Gurugrid’s lines and numbers make it easy to plot these two points and return them each time you perform the poses. Examples Uttkatasana, Forward Fold, Camel, Table Top, Cat/Cow, Wheel, Downward Dog, Plank, Reverse Plank, Reverse Table Top, Chaturanga, Hero (slightly wider than hip-width) Extended-leg Poses Hip-width is also important for poses where the legs are extended length-wise. Often these poses are performed by placing the legs in a straight line, but the proper position is...

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Is the Right Half of Your Pose Different from the Left Half?

Why do we pay more attention to the alignment of our cars than our bodies? We align our wheels to maximize their lifespan, improve car performance, and most importantly, for safety. Shouldn’t the same hold true for our bodies? Think of the shoulders and hips as the wheels. If one of our joints is out of balance with the others, we can reduce its lifespan (hip replacement), impact the general performance of our bodies, and most importantly, put our safety in jeopardy ("I've fallen and I can't get up!"). Most people would not consider yoga as a risky activity. However, doing repetitive poses incorrectly can create or exacerbate problems in our joints and have an impact on the entire body. The right/left...

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Meditation Follow Up

I’ve been doing the 7-minute mediation for a few weeks and it is really starting to have a positive and tangible effect. I even had ecouraging feedback from friends who have tried it themselves. (Thanks, Stan!) Sharing is caring. 😊 The mantra of “inhale the best of me - exhale the worst of me” is more powerful that I had originally thought. Repeating these two opposing ideas, for 7 minutes, seems to reinforce the distinction between them in a general, but visceral way. They seem to diverge and grow in opposite directions, making it easier for the body to feel the difference between the two. This quiet, uninterrupted 7 minutes gives me the opportunity to better feel and be in...

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