https://www.unitedyogamontreal.com/yogacorner-blog-posts daily 0.75 2025-09-26 https://www.unitedyogamontreal.com/yogacorner-blog-posts/blockchair-shoulder-opener monthly 0.5 2025-09-23 https://www.unitedyogamontreal.com/yogacorner-blog-posts/pincha-down-dog-shoulder-opener monthly 0.5 2025-09-25 https://www.unitedyogamontreal.com/yogacorner-blog-posts/handstand-prep monthly 0.5 2025-09-25 https://www.unitedyogamontreal.com/yogacorner-blog-posts/sun-salutation-with-a-chair monthly 0.5 2025-09-25 https://www.unitedyogamontreal.com/yogacorner-blog-posts/finding-extension-in-virabhadrasana-iii monthly 0.5 2025-09-25 https://www.unitedyogamontreal.com/yogacorner-blog-posts/headstand-in-the-yoga-slings monthly 0.5 2025-09-25 https://www.unitedyogamontreal.com/yogacorner-blog-posts/3-asanas-for-quick-energy monthly 0.5 2025-09-25 https://www.unitedyogamontreal.com/yogacorner-blog-posts/baddha-konasana-101 monthly 0.5 2025-09-25 https://www.unitedyogamontreal.com/yogacorner-blog-posts/tittibhasana monthly 0.5 2025-09-25 https://www.unitedyogamontreal.com/yogacorner-blog-posts/shoulder-opener-with-chair monthly 0.5 2025-09-25 https://www.unitedyogamontreal.com/yogacorner-blog-posts/soft-belly-meditationsirsasana-in-viparita-karani-xlj8c-pxktg monthly 0.5 2025-09-23 https://www.unitedyogamontreal.com/yogacorner-blog-posts/sirsasana-in-viparita-karani-xlj8c monthly 0.5 2025-09-12 https://www.unitedyogamontreal.com/yogacorner-blog-posts/grounding-the-femurs monthly 0.5 2025-09-23 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/ce1c0af8-b966-4a6e-b61a-52649b241e85/GroundingFemursImage1-copy.png BLOG POST HOLDER - Grounding the Femurs - 1: Pushing the top of the femurs from the front of the thighs to the back of the thighs. a) To be more precise; in a straight leg move the top of the femur (close to the pelvis) from the front of the thigh to the back of the thigh as you resist the top shin bone (close to the knee) from the back shin bone to the front shin bone. Exercise: Stand in Tadasana about a block distance from the wall with your back towards the wall. Place a block at the back of each top thigh and also against the wall and push the front of the thighs into the back of the thighs into the blocks into the wall as you resist the top shin bones forward towards the center of the room. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/51f692e3-e39a-466c-8b02-8ddf96857545/GroundingFemursImage3-copy.png BLOG POST HOLDER - Grounding the Femurs - 2: Double action of the femurs (adduction / abduction ) At the top femurs (close to the pelvis) move the femurs from the inner thighs to the outer thighs (abduction) and at the same time at the lower femurs (close to the knees) move the femurs from the outer thighs to the inner thighs (adduction) Exercise: Place a block a the mid to lower thighs and a belt around the greater trochanters. Squeeze the block evenly with the inner thighs while simultaneously pushing the greater trochanters evenly out into the belt. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/ac9a7d1f-3351-451f-95af-5b7c7ad21596/GroundingFemursImage2-copy-e1556589107294.png BLOG POST HOLDER - Grounding the Femurs - b) Then in a bent leg; move the top of the femur (close to the pelvis) from the front of the thigh to the back of the thigh as you resist the top shin bone (close to the knee) from the front shin bone to the back shin bone. Exercise: In Utthita Parsvakonasana, place stacked up blocks under your top thigh bone and push the top thigh bone from the front of the thigh to the back of the thigh into the block towards the oor as you resist the top shin bone backwards. https://www.unitedyogamontreal.com/yogacorner-blog-posts/viparita-karani-calm-lake-posture monthly 0.5 2025-09-23 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/87f7da77-db1b-4f4b-9e87-f8caf63d1480/Viparita-KaraniBForRox-800x521.jpg BLOG POST HOLDER - Viparita Karani Calm Lake Posture https://www.unitedyogamontreal.com/yogacorner-blog-posts/urdhva-dhanurasana-upward-bow-pose monthly 0.5 2025-09-23 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/71c1f313-c6cd-42b7-a1f2-787466ea7b69/DonnaBB4YogaCorner.jpg BLOG POST HOLDER - Urdhva Dhanurasana Upward Bow Pose https://www.unitedyogamontreal.com/yogacorner-blog-posts/vinyasa-style-asana-practice monthly 0.5 2025-09-23 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/bf482124-77b5-470a-8a79-9ab55360b0b9/SequenceImages2.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Centering 1) Baddha Konasana (2- 3 minutes) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/478296be-d106-4278-ac32-096605e8c817/SequenceImages22.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Centering 2) Supta Padangustasana A (10-15 breaths each pose on each side) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/53a05e18-6bac-456d-a51f-1848c1fffc96/SequenceImages23.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Centering 3) Supta Padangustasana B (10-15 breaths each pose on each side) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/eb5757a0-aa98-4bf8-9eb3-cb6d01228980/SequenceImages24.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Centering 4) Wide-legged Balasana with Adho Mukha Svanasana arms (1 minute) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/a906e653-c5df-4fc5-8192-ce604455e962/SequenceImages25.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Warm-up 1) Adho Mukha Svanasana (5 respirations) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/01664dfd-f99e-499f-b9e8-3bbca797c2a2/SequenceImages26.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Warm-up 2) Uttanasana (5 breaths) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/e636a13c-1528-4a91-8519-d510ee6b95f1/SequenceImages27.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Warm-up 3) Tadasana (5 breaths) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/742484b1-09dc-48dd-982b-2fe9fe03316b/SequenceImages28.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Warm-up 4) Surya Namaskar A x 5 
(Tadasana, Uttanasana, Plank, or Plank to Chattaranga Dandasana, Urdhva Mukha Svanasana, Adho Mukha Svanasana, Uttanasana, back to Tadasana) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/e5f5aba4-3580-4cdd-8819-0cd8a41f378b/SequenceImages29.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Intensity 1) From Tadasana do another Surya Namaskar until you get to Adho Mukha Svanasana. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/a6cede9c-5072-422e-95a2-ee9965bb8270/SequenceImages210.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Intensity 2) From Adho Mukha Svanasana open the left foot and bring your right foot forward to go into Utthita Trikonasana on the right side for 5-10 breaths, then bring your hands back down to the floor to come back to Adho Mukha Svanasana…. Then open your right foot and bring your left foot forward to step into Utthita Trikonasana on the left side for 5-10 breaths. Then bring your hands back down to the floor and come back to Adho Mukha Svanasana. (Then repeat this vinyasa sequence and pose a 2nd time for 5-10 breaths on each side. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/d7b5d82a-28aa-4ca3-8cf7-cdabaada1470/SequenceImages211.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Intensity 3) Step forward into Uttanasana and stay 10-15 breaths. Then come back to Tadasana. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/1850c970-d84a-4b2c-ab1b-125c7fc1d96f/SequenceImages212.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Intensity 4) From Tadasana do another Surya Namaskar until you get to Adho Mukha Svanasana. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/55c9f592-aa7c-4a4a-94f3-2c1a7e255968/SequenceImages213.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Intensity 5) From Adho Mukha Svanasana open the left foot and bring your right foot forward to go into Utthita Parshvakonasana on the right side for 5-10 breaths, then bring your hands back down to the floor to come back to Adho Mukha Svanasana…. Then open your right foot and bring your left foot forward to step into Utthita Parshvakonasana on the left side for 5-10 breaths. Then bring your hands back down to the floor and come back to Adho Mukha Svanasana. (Then repeat this vinyasa sequence and pose a 2nd time for 5-10 breaths on each side….) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/2ea70468-a06d-4676-bc1b-0671a0221189/SequenceImages214.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Intensity 6) Step forward into Uttanasana and stay 10-15 breaths. 
Then come back to Tadasana. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/86b3cf06-03c8-4074-980d-94b5fb67d2cd/SequenceImages215.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Intensity 7) From Tadasana do another Surya Namaskar until you get to Adho Mukha Svanasana. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/20e99c87-9808-4924-96f1-6532e4e8b28a/SequenceImages216.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Intensity 8) From Adho Mukha Svanasana open the left foot and bring your right foot forward to go into Virabhadrasana B on the right side for 5-10 breaths, then bring your hands back down to the floor to come back to Adho Mukha Svanasana…. Then open your right foot and bring your left foot forward to step into Virabhadrasana B on the left side for 5-10 breaths. Then bring your hands back down to the floor and come back to Adho Mukha Svanasana. (Then repeat this vinyasa sequence and pose a 2nd time for 5-10 breaths on each side. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/1e06cd0e-7fa1-48f7-abd7-f42a4b78cb22/SequenceImages211.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Intensity 9) Step forward into Uttanasana and stay 10-15 breaths. Then come back to Tadasana. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/7730d33a-541e-42c7-a31b-e3764a972d95/SequenceImages29.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Intensity 10) From Tadasana do another Surya Namaskar until you get to Adho Mukha Svanasana. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/14620530-d8f3-40d1-b93e-94784cea705c/SequenceImages219.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Intensity 11) From Adho Mukha Svanasana open the left foot and bring your right foot forward to go into Ardha Chandrasana on the right side for 5-10 breaths, then bring your hands back down to the floor to come back to Adho Mukha Svanasana…. Then open your right foot and bring your left foot forward to step into Ardha Chandrasana on the left side for 5-10 breaths. Then bring your hands back down to the floor and come back to Adho Mukha Svanasana. (Then repeat this vinyasa sequence and pose a 2nd time for 5-10 breaths on each side….) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/9978471b-9940-43eb-b758-457181b26604/SequenceImages27.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Intensity 12) Step forward into Uttanasana and stay 10-15 breaths. Then come back to Tadasana. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/74d5d888-853f-43e6-90c5-8a147833b977/SequenceImages221.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Cooling Down – Closing the practice 1) Viparita Karani (5-10 minutes) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/c7d4c60f-d9c2-4994-b5de-a66b4b2428b5/SequenceImages222.jpg BLOG POST HOLDER - Vinyasa Style Asana Practice - Cooling Down – Closing the practice 2) Savasana (5 minutes) https://www.unitedyogamontreal.com/yogacorner-blog-posts/a-step-by-step-halasana-and-sarvangasana-sequence monthly 0.5 2025-09-23 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/bacf0b8a-398c-4932-b5d6-866ba0f70a4a/YCShoulderstandJuly-copy.jpg BLOG POST HOLDER - A Step-By-Step Halasana and Sarvangasana Sequence https://www.unitedyogamontreal.com/yogacorner-blog-posts/restorative-style-practice monthly 0.5 2025-09-23 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/9434947d-d7ba-4168-a65a-565d276cfd99/DonnaRestorative1.jpg BLOG POST HOLDER - Restorative Style Practice - 1) Supta Baddha Konasana (3-5 minutes) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/1d18b645-4822-48a6-8768-a9c35c257be5/DonnaRestorative2.jpg BLOG POST HOLDER - Restorative Style Practice - 2) Supported Matsyasana (3-5 minutes) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/47d120d8-3bc2-41b8-bfc8-7da1f53220d1/DonnaRestorative3.jpg BLOG POST HOLDER - Restorative Style Practice - 3) Supported Supta Padangustasana A (1 minute on each side) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/d3c5ee5c-cad0-4aeb-82d0-729327f5270f/DonnaRestorative4.jpg BLOG POST HOLDER - Restorative Style Practice - 4) Supported Supta Padangustasana B (1 minute on each side) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/1deab468-a582-43de-a95f-20c98579103e/DonnaRestorative5.jpg BLOG POST HOLDER - Restorative Style Practice - 5) Supported Balasana (3-5 minutes https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/50d75943-632c-4c04-89af-a88d8562a293/DonnaRestorative6.jpg BLOG POST HOLDER - Restorative Style Practice - 6) Supported Adho Mukha Svanasana (3-5 minutes) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/093f3f5d-6ff8-40da-9aa0-fb419d1bd188/DonnaRestorative7.jpg BLOG POST HOLDER - Restorative Style Practice - 7) Supported Uttanasana (3-5 minutes) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/a9027b90-395b-4903-905a-706aef034455/DonnaRestorative8.jpg BLOG POST HOLDER - Restorative Style Practice - 8) Supported Prasarita Padottanasana (3-5 minutes) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/5204eac1-5a4a-4657-bfbe-12bf21b37be5/DonnaRestorative9.jpg BLOG POST HOLDER - Restorative Style Practice - 9) Supported Parsvottanasana (3 minutes each side) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/e16f29c6-7272-4321-9c6d-bb48c2f8681e/DonnaRestorative10.jpg BLOG POST HOLDER - Restorative Style Practice - 10) Suppoted Paschimottanasana (3-5 minutes) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/3944e83b-6a69-427d-bc5e-1a31130fb726/DonnaRestorative11.jpg BLOG POST HOLDER - Restorative Style Practice - 11) Supported Upavishta Konasana (3-5 minutes) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/536ae984-8f05-4fa1-b4bb-7cdc1e559d5c/DonnaRestorative12.jpg BLOG POST HOLDER - Restorative Style Practice - 12) Supported Janu Sirsasana (3 minutes each side) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/636e0b54-521e-4822-9c4b-8b9042de0a8f/DonnaRestorative13.jpg BLOG POST HOLDER - Restorative Style Practice - 13) Supported Setu Bandha Sarvangasana (3-5 minutes) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/c202417d-5209-4b48-aa7e-9a421f5adf02/DonnaRestorative14.jpg BLOG POST HOLDER - Restorative Style Practice - 14) Supported Setu Bandha Sarvagasana with Baddha Konasana legs (3-5 minutes) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/64bcfbfc-d2f3-4fb5-93e2-19b2a01393bf/DonnaRestorative15.jpg BLOG POST HOLDER - Restorative Style Practice - 15) Supported Viparita Karani (3-5 minutes) https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/f65894be-96aa-4cc9-b49b-f889bd1c0dc7/DonnaRestorative16.jpg BLOG POST HOLDER - Restorative Style Practice - 16) Supported Savasana (3-5 minutes) https://www.unitedyogamontreal.com/yogacorner-blog-posts/balancing-and-stabilizing-sequence monthly 0.5 2025-09-23 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/e46601da-b85a-4608-8560-6fbb86873322/FebBluesYogaCorner.jpg BLOG POST HOLDER - Balancing and Stabilizing Sequence - 1) Supported Balasana 3-6 minutes Quiets the mind and restores spent energy. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/2f3ad4e4-f150-4780-b976-60f29a1cc506/FebBluesYogaCorner2.jpg BLOG POST HOLDER - Balancing and Stabilizing Sequence - 2) Supported Adho Mukha Svanasana 3-6 minutes Calms the brain, relieves stress and fatigue, energizes the body. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/3e63d5da-b577-4239-8868-f9952c5a8b93/FebBluesYogaCorner3.jpg BLOG POST HOLDER - Balancing and Stabilizing Sequence - 3) Supported Uttanasana 3-6 minutes Calms the brain, relieves stress and reduces fatigue. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/e04e5650-e01f-494b-950d-3ce8ce0d65fe/FebBluesYogaCorner4.jpg BLOG POST HOLDER - Balancing and Stabilizing Sequence - 4) Supported Prasarita Padottanasana 3-6 minutes Calms the brain, relieves stress and reduces fatigue. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/850808f5-6331-4b3a-8e4c-8ce6e024d34b/FebBluesYogaCorner5.jpg BLOG POST HOLDER - Balancing and Stabilizing Sequence - 5) Salamba Sarvangasana 6-10 minutes Simultaneously relaxes the nervous system and boosts energy levels. Balances hormones, helps stabilize the mood and calms the brain https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/302abddf-543b-4a3a-ad81-4287c3fd6db8/FebBluesYogaCorner6.jpg BLOG POST HOLDER - Balancing and Stabilizing Sequence - 6) Halasana 6 minutes Simultaneously relaxes the nervous system and boosts energy levels. Balances hormones, helps stabilize the mood and calms the brain. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/54e6ce45-07b8-4f01-85c5-9832cb6aa556/FebBluesYogaCorner7.jpg BLOG POST HOLDER - Balancing and Stabilizing Sequence - 7) Supported Setu Bandha Sarvagasana 6 minutes Rests the heart and at the same time gives a feeling of exhilaration. Promotes mental stability and helps in balancing hormones and mood. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/df5916cc-910d-4c45-b5fe-81ac023565bf/FebBluesYogaCorner8.jpg BLOG POST HOLDER - Balancing and Stabilizing Sequence - 8) Viparita Karani 6-10 minutes A deep calming pose for the nervous system. Rests the heart completely. Calms the brain. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/5cf66eaa-e5ef-4e6c-8f42-e2f9abebb9c3/FebBluesYogaCorner9.jpg BLOG POST HOLDER - Balancing and Stabilizing Sequence - 9) Supported Savasana 6-10 minutes Quiets the mind, relieves stress and reduces fatigue. https://www.unitedyogamontreal.com/yogacorner-blog-posts/sirsasana-in-viparita-karani monthly 0.5 2025-09-25 https://www.unitedyogamontreal.com/yogacorner-blog-posts/marichyasana-a-sage-marichis-pose-a monthly 0.5 2025-09-23 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/08783206-f3b9-42d8-9d04-c9833b49b102/DonnaYCMariA.jpg BLOG POST HOLDER - Marichyasana A Sage Marichi’s Pose A - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.unitedyogamontreal.com/yogacorner-blog-posts/step-by-step-sarvangasana-and-halasana-sequence-variation monthly 0.5 2025-09-23 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/1eb27bcb-32c8-458f-8d5a-a8309dcc8e38/ShoulderstandHalasanaVarGrid-copy-800x596.jpg BLOG POST HOLDER - Step-By-Step Sarvangasana and Halasana Sequence (Variation) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.unitedyogamontreal.com/yogacorner-blog-posts/four-home-practices monthly 0.5 2025-09-23 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/3975d7c2-c9f3-4276-89d1-21ce98005c32/1.png BLOG POST HOLDER - Four Home Practices - Home Practice #1 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/cac2415b-b83a-4a2c-a962-bf23be82cbea/3.png BLOG POST HOLDER - Four Home Practices - Home Practice #3 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/4db199c9-2e2b-44d7-af8f-030031db808f/2.png BLOG POST HOLDER - Four Home Practices - Home Practice #2 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/aec5724d-f3ce-4524-9199-6b890948c715/4.png BLOG POST HOLDER - Four Home Practices - Home Practice #4 https://www.unitedyogamontreal.com/yogacorner-blog-posts/working-towards-dwi-pada-viparita-dandasana monthly 0.5 2025-09-23 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/a6ca6596-b96b-48f9-bc97-d5690fb20321/ViparitaSequenceYC.jpg BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Dwi Pada Viparita Dandasana is considered an advanced Back Bending posture. For this reason, it is not suggested to attempt the full posture until previous postures in this sequence can be held comfortably for a sustained amount of time. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/491fc55f-9968-439d-a023-34a2f404c129/ViparitaSequenceYC2.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Supta Virasana: 5 minutes https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/03c486fe-1e8c-4bce-a4f8-93b3d65bf259/ViparitaSequenceYC3.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Adho Mukha Svanasana: 5 breaths https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/4ef74438-d2f3-46d8-bf7f-3773f83b9d17/ViparitaSequenceYC4.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Urdhva Mukha Svanasana: 5 breaths https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/c22c4c65-eb45-466e-a5e1-a328f1c992d0/ViparitaSequenceYC5.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Adho Mukha Vrksasana at wall: 5 breaths https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/acfff800-be00-430e-9eb9-b1611c00bdb4/ViparitaSequenceYC3.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Adho Mukha Svanasana: 10 breaths https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/408594db-c1d3-4d26-a245-1b04cee24a42/ViparitaSequenceYC4.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Urdhva Mukha Svanasana: 10 breaths https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/c22c4c65-eb45-466e-a5e1-a328f1c992d0/ViparitaSequenceYC5.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Adho Mukha Vrksasana at wall: 10 breaths https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/54591c86-17b4-4bc5-b2a9-010563e8d393/ViparitaSequenceYC6.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Lunge with back foot at wall: 10 breaths each side and repeat 2x https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/1a3c684b-6cbe-40a6-b178-508e2d0d4c3e/ViparitaSequenceYC7.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Pincha-Down Dog: 5 breaths, repeat 3x – bring elbows closer to feet each time if possible https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/b4b3851b-e365-474c-913c-76317fa7341f/ViparitaSequenceYC8.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Pincha Mayurasana at wall: 10 - 15 breaths https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/a6d60f05-ab0e-49f2-a7ff-2a202d95dfe6/ViparitaSequenceYC9.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Urubangasana variation 1: 10 - 15 breaths each side https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/d1fa84aa-bc1f-45c7-b58c-5b1b809c31fd/ViparitaSequenceYC10.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Urubangasana variation 2: 10 - 15 breaths each side https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/7e976107-9a95-43e9-8e73-a036256c4156/ViparitaSequenceYC14.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Salamba Sirsasana in Viparita Karani on chair - Option 1 – feet at wall with belt around elbows: 5 minutes OR >> https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/b840811f-99e6-4100-9af9-d021fe3754e0/ViparitaSequenceYC15.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Salamba Sirsasana in Viparita Karani on chair - Option 2 – feet over hips: 5 minutes https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/c954fd67-094d-4ef6-a9d1-52e461cca64f/ViparitaSequenceYC12.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Shoulder Prep variation 1: 2 - 3 minutes https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/3ba6447f-9676-4b6d-8405-977a3bd939d0/ViparitaSequenceYC12.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Make Shoulder Prep variation 2: 2 - 3 minutes https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/c4ef6cb0-acf3-4d39-95bb-a85d57740390/ViparitaSequenceYC13.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Shoulder Prep variation 2: 2 - 3 minutes https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/95036acb-bd3f-4ff2-bcc5-c53f3fbf83fe/ViparitaSequenceYC11.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Shoulder Prep variation 3 – block at hands: 15 breaths, repeat 2x https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/f00a1452-501e-4e12-9d39-9d2ac694debc/ViparitaSequenceYC16.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Viparita Dandasana supported on the chair varitation 1 – arms overhead with palms up: 2 - 3 minutes https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/c2df5385-ec2e-40b8-94bf-66ad843875b8/ViparitaSequenceYC17.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Viparita Dandasana supported on the chair varitation 2 – arms overhead with palms down: 2 - 3 minutes https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/9b265622-99d2-4a33-a2c5-3568444f2a6c/ViparitaSequenceYC18.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Viparita Dandasana supported on the chair varitation 3 – Viparita Dandasana arm position: 2 - 3 minutes https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/31f889fc-9a45-404d-9672-f54feb77d803/ViparitaSequenceYC23.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Ustrasana with legs and pelvis at wall: 10 breaths repeat 3x https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/fc9a32f4-67f6-411e-9c50-3061703d409c/ViparitaSequenceYC24.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Ustrasana with straight arms overhead and hands walking down the wall towards Kapotasana: 10 breaths, repeat 3x – going lower each repetition if possible https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/7edb362c-3364-439a-9075-846710950e10/ViparitaSequenceYC20.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Supported Kapotasana prep in the chair - option 1 – belt at feet and hands grasping belt: X breaths https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/e16ab030-6b76-454d-990c-f6a5248b20cf/ViparitaSequenceYC19.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Supported Kapotasana prep in the chair - option 2 – hands reaching chair legs and a block at knees: X breaths https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/f9a67dd4-6333-4f0b-863e-8a8d0c1a1117/ViparitaSequenceYC21.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Supported Kapotasana Prep with high block at shoulder blades - variation 1: 3 minutes https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/6d2b421c-df40-489f-9601-800783c06b53/ViparitaSequenceYC22.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Supported Kapotasana Prep with block at shoulder blades - variation 2 – Begin to lift the pelvis and lower the wrist, forearms, elbows and crown of the head to the floor: 10 - 15 breaths https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/14727fbd-f0f7-4c61-b79b-8eee8c7afd60/ViparitaSequenceYC25.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Urdhva Dhanurasana - block at inner thighs close to the knees: 10 breaths, repeat 3x https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/f2e25f61-ba8b-494f-b2d5-368d9b0fbadc/ViparitaSequenceYC26.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Urdhva Dhanurasana with Pincha arms and crown of the head off the floor: 10 - 20 breaths https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/839c58ce-b32f-4503-b00f-0576e68c70d2/ViparitaSequenceYC27.png BLOG POST HOLDER - Working towards: Dwi Pada Viparita Dandasana - Urdhva Dhanurasana with Pincha arms and crown of the head off the floor: 10 - 20 breaths https://www.unitedyogamontreal.com/yogacorner-blog-posts/supported-setu-bandha-sarvangasana-supported-bridge-pose monthly 0.5 2025-09-23 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/e598e5fb-f716-4e66-89e9-b5139569329c/SBforweb01-copy-800x600.jpg BLOG POST HOLDER - Supported Setu Bandha Sarvangasana Supported Bridge Pose - Variation 1 – In this variation the legs are level with the pelvis. With the use of 3 blocs at the tallest height, 2 are used under the heels to support the legs and 1 under the mid-sacrum to support the pelvis. The feet are placed at the wall with the big toes touching and the inner heels slightly apart so that the little toes are in line with the outer heels. All 4 corners of the feet are pressing into the wall to help with the action of fully extending the legs. The belt around the mid thighs helps keep the legs moving in from the outer thighs to the inner thighs (adduction) and also helps to keep the legs moving inward (internal rotation). The blanket is placed under the upper arms and shoulders (not under the neck and head) to support the shoulders and also to create space at the back of the neck and protect C7. To deepen the pose, start turning the 2 blocks at the wall to reduce the height, until the heels eventually rest on the floor. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/d8138f27-0eab-4010-b107-f52e469e5391/SBforweb02-copy-800x600.jpg BLOG POST HOLDER - Supported Setu Bandha Sarvangasana Supported Bridge Pose - Variation 2 – As in Variation 1, the legs art still level with the pelvis, but the opening of the chest is a bit more pronounced. The yoga bench supports the heels, legs and pelvis. The 3 belts are fastened around the legs and the bench to keep the legs moving inwards and towards one another (adduction and inner rotation) and primarily to aid in grounding the femurs from the front of the thighs to the back of the thighs down into the bench. The blankets have to be built up to the place where the shoulders and upper arms are supported. The collarbones are placed at the edge of the blankets and the back of the neck and head are off the blankets; this creates space at the back of the neck and protects C7. The belt tied around the wrist keeps the wrists in line with the shoulders which then helps with the action of opening the chest. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/4db1654e-e05d-48b9-bd3d-027c4fe64a60/Screenshot+2025-09-11+at+12.37.25%E2%80%AFPM.png BLOG POST HOLDER - Supported Setu Bandha Sarvangasana Supported Bridge Pose - Variation 3 – If working with the yoga bench is too deep, or a yoga bench is just not available, this variation with the chair and blocks is appropriate. With the feet at the wall and the calves on the chair, place two blocks, one high and one lower (see photo for bloc placement) to raise the pelvis to the same height of the legs (pelvis higher, legs lower when attainable). Creating the height at the pelvis and legs increases the chest opening, which is the purpose of this pose. The belt is placed at the mid thighs to keep the legs moving inward and towards one another. The blanket is placed under the upper arms and shoulders (not under the neck and head) to support the shoulders and also to create space at the back of the neck and protect C7. The back of the head is resting on the mat. The belt tied around the wrist keeps the wrists in line with the shoulders which then helps with the action of opening the chest. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/9160ab53-8a7d-4bce-a4d2-5b327a8e0169/SBforweb04-copy-800x600.jpg BLOG POST HOLDER - Supported Setu Bandha Sarvangasana Supported Bridge Pose - Variation 4 – This variation is done using a sling around the mid sacrum. A belt is used to tighten the sling to bring the outer hips up and then inward towards one another to stabilize the pelvis. Feet are against the wall and heels are on the floor to deepen the Setu Bandha to its fullest expression. Blocks could be built up under the heels to the level of the pelvis, but no higher, to modify for different levels of ability. A blanket is placed under the shoulders and upper arms right to the edge of the collarbones to create space at the back of the neck and protect C7. The back of the head is resting on the mat. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/523cd2e1-5ebf-4162-aa9a-fb256cc669de/SBforweb05-copy-800x600.jpg BLOG POST HOLDER - Supported Setu Bandha Sarvangasana Supported Bridge Pose - Variation 5 – For a more recuperative, or gentle approach to Setu Bandha, try using a bolster horizontally under the heels and one vertically under the pelvis and place your lower shoulder blades right on the edge of that bolster in order to get the shoulders and back of the head on the floor. Place a belt at the mid thighs to keep the thighs moving inward and towards one another. And push your feet into the wall to lengthen your legs. https://www.unitedyogamontreal.com/yogacorner-blog-posts/blog-post-title-one-dwpwl monthly 0.5 2025-09-24 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/de9b009e-6a3b-4097-8925-2a0374b552cf/VipDandVariations2-1.png BLOG POST HOLDER - Dwi Pada Viparita Dandasana:
 Two-Legged Inverted Staff Pose - Variation 1 Variation 1 – In this variation; the crown of the head, elbows, forearms and wrists are placed on the floor as in Sirsasana. The bottom tip of the shoulder blades, the lumbar spine, the sacrum and the back of the thighs are supported by a vertical bolster that is placed on top and in the middle of a horizontal bolster. There is also a block that is placed mid height in back of the horizontal bolster and under the vertical bolster to help open the chest more. The belt around the mid thighs helps keep the legs moving in from the outer thighs to the inner thighs (adduction) and also helps to keep the legs moving inward (internal rotation). The feet are placed at the wall with the big toes touching and the inner heels slightly apart so that the little toes are in line with the outer heels. All 4 corners of the feet are pressing into the wall to help with the action of fully extending the legs. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/ac7a051c-a222-410d-b326-73fbc551cbdc/VipDandVariations3-1.png BLOG POST HOLDER - Dwi Pada Viparita Dandasana:
 Two-Legged Inverted Staff Pose - Variation 2 In this variation, the emphasis is in placing the upper part of the shoulder blades on the front edge of the chair seat. This allows the head to hang while hands, wrist and arms are placed like in Sirsasana. The mid to upper part of the sacrum is also supported by the chair but sit bones and tailbone are off of the chair (not supported). A belt placed around the mid-thighs encourages adduction (outer thighs moving toward the inner thighs), and internal rotation of the legs. The feet are placed at the wall with the big toes touching and the inner heels slightly apart, ensuring the little toes are in line with the outer heels. All 4 corners of the feet press into the wall, helping to fully extend the legs. Variation 2 – In this variation, the emphasis is in placing the upper part of the shoulder blades on the front edge of the chair seat. This allows the head to hang while hands, wrist and arms are placed like in Sirsasana. The mid to upper part of the sacrum is also supported by the chair but sit bones and tailbone are off of the chair (not supported). A belt placed around the mid-thighs encourages adduction (outer thighs moving toward the inner thighs), and internal rotation of the legs. The feet are placed at the wall with the big toes touching and the inner heels slightly apart, ensuring the little toes are in line with the outer heels. All 4 corners of the feet press into the wall, helping to fully extend the legs. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/8e306a99-eed9-4e41-ac78-72bcabc259e3/Screenshot+2025-09-23+at+11.13.05%E2%80%AFPM.png BLOG POST HOLDER - Dwi Pada Viparita Dandasana:
 Two-Legged Inverted Staff Pose - Variation 3 In this variation, the crown of the head is supported by the bolster. The hands and wrists are reaching for the chair legs and holding the side of the bolster. The elbows are pressing down into the bolster to lengthen the upper arms and they are also squeezing into the bolster to help with adduction and external rotation of the upper arms. The bottom tip of the shoulder blades, the sacrum, and the upper part of the back of the thighs are supported by the chair. A belt placed around the mid-thighs encourages adduction (outer thighs moving toward the inner thighs), and internal rotation of the legs. The feet are placed at the wall with big toes touching and the inner heels slightly apart, ensuring the little toes are in line with the outer heels. All 4 corners of the feet press into the wall, helping to fully extend the legs. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/0f5be4e8-cca4-4089-836d-ae3f7f89c9c0/Screenshot+2025-09-23+at+11.13.39%E2%80%AFPM.png BLOG POST HOLDER - Dwi Pada Viparita Dandasana:
 Two-Legged Inverted Staff Pose - Variation 4 This variation is done using a sling around the mid sacrum to protect the lumbar spine. A belt is used to tighten the sling to bring the outer hips up and then inward towards one another to stabilize the pelvis. The feet are placed at the wall hip-width apart and parallel to one another. All 4 corners of the feet are pressing into the wall helping to fully extend the legs. The mid and upper torso is fully extending back in space with no support to fully express the deep backbend. The head is supported with the hands. Hands, wrists and arms are placed like in Sirsasana. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/e279a58b-a714-4187-be84-bed17d3a24fa/VipDandVariations6-1.png BLOG POST HOLDER - Dwi Pada Viparita Dandasana:
 Two-Legged Inverted Staff Pose - Variation 5 his variation is done using a sling around the mid sacrum to protect the lumbar spine. A belt is used to tighten the sling to bring the outer hips up and then inward towards one another to stabilize the pelvis. The feet are placed at the wall hip-width apart and parallel to one another with the heels on the floor. All 4 corners of the feet press into the wall, helping to fully extend the legs. The mid and upper torso is fully extending back in space with no support to fully express the deep backbend. The head is supported on the floor; the hands, wrist and arms that are placed like in Sirsasana. https://www.unitedyogamontreal.com/yogacorner-blog-posts/blog-post-title-one-dwpwl-gpmgg monthly 0.5 2025-09-19 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/c228d880-24de-4bf6-ac22-ccdcc6fff66a/KurmasanaGrid15.jpg BLOG POST HOLDER - Kurmasana - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.unitedyogamontreal.com/yogacorner-blog-posts/dhanurasana-bow-pose monthly 0.5 2025-09-23 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/de85db58-6580-4c16-93bb-c0552be090ed/Dhanurasanaforweb.jpg BLOG POST HOLDER - Dhanurasana – Bow Pose - In Dhanurasana, the entire body is curved to resemble a bow. This back bending posture brings suppleness to the spine and tones the abdominal organs as well as opens the chest area to help improve breathing. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/50a04f0e-73b8-4ea3-960d-cc678138a5b1/Dhanurasanaforweb2.jpg BLOG POST HOLDER - Dhanurasana – Bow Pose - Variation 1 In this variation the feet are placed on the floor hip-width apart with the little toes in line with the outer heels. The crown of the head is supported by the floor but please take note that if the head does not reach the floor easily, a prop like a block, blanket or bolster can be used to support further. The pelvis and the lumbar spine are supported by the seat of the chair to help students understand that the lumbar spine has to lengthen, and not compress in the backbend. Then, the lower tip of the shoulder blades are on the front edge of the chair to deepen the back bending action at the upper thoracic spine. The arms are extending back to reach the back legs of the chair to open the chest even more. The block is placed at the lower inner thighs to help keep the knees in line with the hips and ankles. This also helps with adduction of the lower inner thighs, which is to move the inner lower thighs towards one another in an equal way. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/c786d5c3-b7c9-4b7e-b8eb-ea7227080cd7/Untitled+design.jpg BLOG POST HOLDER - Dhanurasana – Bow Pose - Variation 2 In this variation we place the knees at the wall and keep the lower part of the femurs (close to the knees) grounded into the floor while bringing the feet as close to the wall as possible. This action teaches a healthy back bend which is produced from opening in the upper thoracic spine and shoulders, and not by compressing the lumbar spine. The block is placed at the lower inner thighs to help keep the knees in line with the hips and ankles and also to help with adduction of the lower inner thighs. Finally, the belt around the ankles* helps to align the ankles with the knees and to aid with abduction at the upper outer femurs (the greater trochanter area) by pressing outward into the belt with the ankles, which then creates more space in the lower back. * see detail photo. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/e0420e3e-7bad-4f0d-bb1d-4d0169e0cc0b/Untitled+design.png BLOG POST HOLDER - Dhanurasana – Bow Pose - Variation 3 This variation is done in the ropes and slings. The sling is placed at the sacrum to protect the lumbar spine. The knees are in the wall at the level of the hips (not above). The hands grab the ankles and the feet are pushed completely into the wall to extend the arms which helps to open the chest more deeply. NB – If the hands do not reach the ankles, a belt can be used to help develop the pose. * see detail photo. https://www.unitedyogamontreal.com/yogacorner-blog-posts/upavisthakonasana monthly 0.5 2025-09-23 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/bc8f5dc5-befc-4432-8bdd-99e9d70a4b92/UpavisthaImages-copy.jpg BLOG POST HOLDER - Upavistha Konasana - Upavistha, means “seated” or “sitting,” kona means “angle’’ and asana means “posture”. Upavistha Konasana is a seated pose that lengthens the inner thighs and back of the legs, releases the groins, strengthens the spine and stimulates the abdominal organs. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/f0f3c72c-1ed2-4801-ac30-f12dd6affa90/UpavisthaImages2-copy.jpg BLOG POST HOLDER - Upavistha Konasana - Rounding at the lumbar spine when seated, can be caused by tight hamstrings and adductors. If this is the case for you or your students, the first two variations below address this common limitation. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/23e743c5-9ae8-4df9-a241-bff138270b64/UpavisthaImages3-copy.jpg BLOG POST HOLDER - Upavistha Konasana - Variation 1– Facing a wall, sit with the front tip of your sit bones on the front edge of a chair in order to find your neutral lumbar curve. Adjust the distance of the chair and wall to help straighten your legs. Placing hands on the side of the chair seat and the big toe mounds firmly into the wall creates stability and length in the spine and legs. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/3a21a180-d579-4c3b-958a-5893af280f14/UpavisthaImages4-copy.jpg BLOG POST HOLDER - Upavistha Konasana - Variation 2– If Variation 1 is easily held, move on to this supported pose. Here, the front tip of the sit bones are placed on a bolster, the upper back and back of head are contacting the wall. Arms are lifted and holding ropes to create length in the spine and sides of the torso. Because of the height of the pelvis, knees are supported by blankets to avoid hyper-extension of the knee joint. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/81d15bfd-0f34-4b60-b188-a218aea9af2b/UpavisthaImages5-copy.jpg BLOG POST HOLDER - Upavistha Konasana - Hypermobility in the back and hips can cause compression in the lumbar spine. This common body type requires strengthening. Variation 3 addresses this. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/a25dac68-c6c7-4f41-afd5-07d4251c3cff/UpavisthaImages6-copy.jpg BLOG POST HOLDER - Upavistha Konasana - Variation 3– Sitting with legs apart and on the front tip of the sit bones, place a block at the mid part of the sacrum, and another block at the mid part of the shoulder blades. Keeping the blocks stable and evenly pressed into the wall, raise the arms overhead. This work helps strengthen the back muscles around the spine and creates stability in an area that has been weakened by hyper-flexibility. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/4aa811a4-85f3-48cb-9211-52f3ffbcad15/UpavisthaImages7-copy.jpg BLOG POST HOLDER - Upavistha Konasana - Variation 4– Lying on your back, with your legs at the wall, tie a very long, or double belt hooked around the outer feet. For a rounded lumbar spine: Move the pelvis away from the wall, and put a bolster or block between your pelvis and the wall, so a neutral lumbar curve is achieved. If you’re able to bring the sit bones and back of the legs fully to the wall (regular, or hyper-mobile bodies) press the sit bones and top of the thighs into the wall to ground the pelvis and femurs. This will help bring more breath to the pelvis and abdominal area. This variation is very supportive with the back resting on the floor, and adductors supported by the belt. By not over-stretching the inner leg, the groins can release and space is possible in the sacrum and abdomen. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/6faf904e-84a2-4394-a320-972259cf8c1f/UpavisthaImages8-copy.jpg BLOG POST HOLDER - Upavistha Konasana - Variation 5– Try this variation when you can sit comfortably on the floor with a neutral spine. Make a loop with 1 belt around each hip and the center of the opposite heel. Be sure to tighten the belt with the buckle pulling FROM the hip TOWARD the foot. (See detail photo) When the feet are pressed from the back of the pelvis into the belts, there should be a sensation of the outer hips moving toward the opposite, inner thigh. This action helps to understand how the outer hips can move toward each other, creating stability in the pelvis. Feedback from the belt helps to understand lengthening the legs from the back of the pelvis, achieving length and stability at the same time. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/87786227-304b-46af-a37e-4d24a2cb2d39/UpavisthaImages9-copy.jpg BLOG POST HOLDER - Upavistha Konasana - *see detail photo https://www.unitedyogamontreal.com/yogacorner-blog-posts/utthita-parsvakonasana-extended-side-angle-pose monthly 0.5 2025-09-23 https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/27afcf27-e79c-4e95-aa53-dcfba099cafd/Screenshot+2025-09-11+at+12.28.09%E2%80%AFPM.png BLOG POST HOLDER - Utthita Parsvakonasana Extended Side-Angle Pose - Utthita Parsvakonasana – Extended Side-Angle Pose Utthita means “extended”, parshva means “side” and kona translates as “angle”. Utthita Parsvakonasana is a primary standing pose that develops the thighs and involves hip opening, spinal twisting and lateral extension. This pose aims to create space at the chest and pelvis, which encourages better breathing and increases circulation at the abdominal and pelvic area which in turn helps with digestion and elimination. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/d3173e7d-f18c-4513-9cca-c7d18b6a4b9b/UPForWeb03.jpg BLOG POST HOLDER - Utthita Parsvakonasana Extended Side-Angle Pose - Variation 1 – Building up blocks to find the 90° angle in the bent leg teaches the body to know where 90° is and creates the ideal angle in this pose. The blocks are placed under the very top of the femur bone of the front leg near the sit bone which helps to understand the grounding action of the top femur of the front leg moving from the top of the femur down into the blocks and away from the hip bone. The hand in the wall teaches extension of the side torso from the outer edge of the back foot right to the fingertips in to the wall. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/15042413-3c53-4cd7-9c30-58402428e9b8/Screenshot+2025-09-11+at+12.33.35%E2%80%AFPM.png BLOG POST HOLDER - Utthita Parsvakonasana Extended Side-Angle Pose - Variation 2– With the chair against the wall, place your knee in line with your 2nd and 3rd toe and also place your top shin bone into the chair. Here the knee is prevented from going forward or pulling backward and/or moving inward or outward. This variation also helps to reinforce the 90° angle of the bent leg. To go deeper into the pose, place your hand on a block and bring the top arm to the wall, pressing fingertips into the wall to feel the extension from the outer back heel to the finger-tips. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/24f4bfef-45db-4ae5-bb16-796a430c7973/Screenshot+2025-09-11+at+12.34.29%E2%80%AFPM.png BLOG POST HOLDER - Utthita Parsvakonasana Extended Side-Angle Pose - Variation 3– Learn to push the inner top femur of the back leg away from the chair and also push the outer back foot into the floor and wall to abduct the leg fully. The front leg is supported by the chair to find the 90° angle and to assist in the grounding of the top femur. The chair is also used to assist in the opening of the chest and shoulders and to learn the actions of the twist. NB- If you are taller than Donna, you will need a block under your sitting bone, on the chair. If you are shorter than Donna, you will need a block under the foot of the bent leg to “raise the floor”. Variation 3 (a) – While technically not Utthita Parsvakonasana, this variation helps to understand and deepen the opening of the shoulders in this pose and provides a good hip-opener as well!t. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/08647c1e-e02f-46e7-84de-f331be63f6ff/UPForWeb09.jpg BLOG POST HOLDER - Utthita Parsvakonasana Extended Side-Angle Pose - Variation 4 – With the outside part of the foot pressed into the floor/wall juncture this supports the back leg abduction. The hand on the block prevents the knee from rolling inward, and the sling works on lengthening the side body from the outer back foot to the fingertips with more intention. (NB: If your front knee tends to move to the outside while in the pose, the block should be placed on the outside of the leg instead, to keep the knee from rolling outward. -Not demonstrated. https://images.squarespace-cdn.com/content/v1/68920428a4cc487ae50028d2/33efaaba-4e5e-4ab8-8c65-346805534fae/UPForWeb10.jpg BLOG POST HOLDER - Utthita Parsvakonasana Extended Side-Angle Pose - . Variation 5 – The sling around the femur of the back leg is used to prevent the inner top femur from collapsing and teaches the inner top femur to move away from the sling towards the outer top femur to help better understand the action of abduction of the thigh and also aids with the action of externally rotating at that same thigh. https://www.unitedyogamontreal.com/yogacorner-blog-posts/category/Sequences monthly 0.5 https://www.unitedyogamontreal.com/yogacorner-blog-posts/category/Teaching+Tools monthly 0.5 https://www.unitedyogamontreal.com/yogacorner-blog-posts/category/Asana monthly 0.5 https://www.unitedyogamontreal.com/yogacorner-blog-posts/tag/Sequences monthly 0.5 https://www.unitedyogamontreal.com/yogacorner-blog-posts/tag/Video+%26+Audio monthly 0.5 https://www.unitedyogamontreal.com/yogacorner-blog-posts/tag/teaching+tools monthly 0.5 https://www.unitedyogamontreal.com/yogacorner-blog-posts/tag/Asana monthly 0.5 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