How to do Pigeon Pose | 30 Day New Year Challenge | Day 18

Melissa's Blog Posts, New Year 30 Day Yoga Challenge

How to do Pigeon Pose

On Day 18 of our 30 day yoga challenge I will show you how to do pigeon pose or eka pada rajakapotasana. More specifically this short video will go over how to do pigeon pose for beginners, how to get into pigeon pose, how to do pigeon pose on your back and some modifications in pigeon pose for knee pain. This short video on how to do pigeon pose will also cover how pigeon pose helps specifically with sciatica.

If you are practicing beginner yoga classes poses, then you may wonder about pigeon pose. I have shown alternatives and modifications to pigeon pose in this yoga video for beginners. I have also shown 3 modifications and options if you have knee pain or knee injuries for pigeon pose in this short video on how to do pigeon pose properly. I will also demonstrate two ways of coming into pigeon pose correctly, with some extra tips on how to care for your knees.

Before I show you pigeon pose for beginners, pigeon pose on your back, how to get into pigeon pose and modifications for pigeon pose for knee pain and sciatica, I want to point you to some extra resources.

First is a video I made in 2013 on 9 ways to do pigeon pose. It is a short 7 min video that has had over 26K views.

Next are some amazing videos for your hips. Hippy Shorts are member favourites. 10-20 mins long, these 10 videos will keep your hips flexible in just a short amount of time.

Pigeon Pose for Beginners: OK, pigeon pose for beginners. I personally do not consider this a beginner pose and do not include this pose in any of my beginner classes. I think there are too many things that can go wrong in this pose, especially with knee injuries, which we will get to later. To me this is an intermediate and an advanced pose. Which is why I teach….

Pigeon Pose on Your Back: Pigeon pose on your back or sleeping pigeon.

How to do it: Lie on your back with your knees bent and feet flat on the floor. Cross your right ankle over your left thigh. Draw your left thigh into your chest until you feel sensation in your outer right thigh and glutes. Repeat to the other side.

Benefits:
Increases the range of motion and flexibility in your hips.
Releases tension in the back, beneficial for back pain.
All of the same benefits of pigeon pose

How to Get into Pigeon Pose:
I like 2 ways of coming into pigeon pose:
1. From all 4’s slide your right knee forward to your right wrist. Slide your left leg back and long. Fold forward over your bent right knee.
2. From downward facing dog. Take right your leg up and behind you. Bring your bent right leg and bring your right knee to your right wrist. Reach your left leg back and long, fold forward over your bent right knee.
Keeping your front foot flexed can protect your knee. Speaking of which…

Modifications for Pigeon Pose for Knee Pain
If you are feeling pressure in the front knee in pigeon pose, the best modification you can take is to do pigeon pose on your back as already shown.
If you are feeling pressure on the knee of the back leg, you can place a folded blanket under your body. Alternatively, you can tuck your toes under and lift your back knee. This gives the added benefit of opening up the front of this hip as well.

Pigeon Pose and Sciatica:
Sciatica is often caused by a tight piriformis muscle pressing on the sciatic nerve. If this is the case for you (and it is true for about 70% of sciatica cases) then pigeon pose is one way to release the piriformis muscle.

If you made it all the way to the end of the video put, “Pigeon Pose Perfection” in the comments. Thank you so much for pressing that like button. If you know somebody who would benefit from this video, please share it with them. Remember to subscribe so you can get our video tomorrow on How to do Cobra Pose.

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How to Use Yoga Inversion Swing | 30 Day New Year Challenge | Day 17

Melissa's Blog Posts, New Year 30 Day Yoga Challenge

Yoga Inversion Swing

On day 16 of our 30 day challenge I show you how to use an inversion swing. In this video I talk about two main reasons why you would want to use a yoga sling or a yoga trapeze is a much safer way to do yoga inversions. Inversions like headstand and shoulderstand can be quite dangerous for your cervical spine. If you have had an injury in your neck it is best to avoid weight bearing inversions in which case, hanging in a yoga inversion swing can be a safe alternative.

I also talk about how beneficial aerial yoga hammocks or inversion swing yoga can be for back pain. When you hang upside down in the inversion swing you can decompress your spine. This can provide relief from sciatica, disc compression, and muscle pain and tightness. Through the video I talk about the benefits of yoga inversions, and the contraindications of inversions or why you would want to avoid yoga inversions. I also show you step by step, how to hang upside down in a yoga swing.

So why would you want to use an inversion swing? I have 2 main reasons for you today

#1 A Safer Way to do Inversions: Headstand and Shoulderstand Can be Dangerous

First of all, many yoga inversions can be quite dangerous. Headstand, with all the weight bearing through the cervical spine, places too much potential compression in the cervical spine in my opinion. Shoulderstand and plow also put too much of the body’s weight in the spinal column and their is a huge risk of straining and injuring the neck in that position as well. If you have any kind of neck injury it is best to avoid headstand and shoulderstand.

Benefits of Inversions: Inversions will benefit four major systems in your body, your cardiovascular, lymphatic, nervous and endocrine system. When you go upside down, gravity reverses the flow of blood encouraging all the stale blood from your extremities to get a fresh exchange from your heart. Your lymphatic system is a key part of your immune system and when you go upside down you stimulate your lymphatic system and boost your immune system. Inversions may affect the movement of cerebrospinal fluid – the fluid of the central nervous system which flows from your brain to your spinal cord. Inversions also stimulate the thyroid and parathyroid glands (and many others) of the endocrine system – which is recommended for women in perimenopause and menopause.

#2 Relieve Back Pain

Inversion swings are a safe way to relieve back pain. A lot of time back pain is caused by sitting all day at a desk job or a driving job or standing all day. In both of these cases, gravity is exerting its force on your body all day. Sciatica is caused by a narrowing of the spinal canal in the lower back or a breakdown of the discs in the lower back, which causes the nerves of the spinal cord to become compressed and trapped between the vertebrae. That is how you get the nerve pain down your leg.
When you hang upside down in the inversion swing you can decompress your spine. This can provide relief from sciatica, disc compression, and muscle pain and tightness.

You Still Should Not go Upside Down, Even in a Swing if You Have/Are:

High blood Pressure: inversions increase your blood pressure putting you at risk of a stroke, check with your doctor before you start practicing any kind of inversions.

Glaucoma: with glaucoma, pressure builds around the eyes, impairing vision, any kinds of inversions will increase that pressure, supported or otherwise.

Are Menstruating: going upside down reverses the natural downward flow of the menses, please do not invert when you are menstruating.

How do you go upside down in a Yoga Inversion Swing?

Sit on the yoga inversion swing. Make sure the base is around your hips. Hold onto the mid length handles. Lean back. Wrap your legs around the outside of the swing and then hook your feet. Walk your hands down to the lower handles. When you are sure you are secure you can hang upside down. Come out slowly.

I would only recommend this swing for able-bodied, strong, flexible, people. I suspect inversion tables would be a lot safer for elderly people with joint issues and injuries.

If you made it all the way to the end of the video put, “I want to hang upside down” in the comments.

Thank you so much for pressing that like button. If you know somebody who would benefit from this video, please share it with them.

Remember to subscribe so you can get our video tomorrow on How to do Pigeon Pose.

Namaste, Melissa

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How to Use a Yoga Bolster | 30 Day New Year Challenge | Day 16

Melissa's Blog Posts, New Year 30 Day Yoga Challenge

How to Use a Yoga Bolster

If you would like some shoulder and hip releases you can do with your bolster, then this video is for you.
I have two resources that I want to share with you today.
One is a full length restorative yoga class, a 70 min video that I did in June of 2016 on when to use a round yoga bolster and when to use a rectangle bolster.

The other is a 40 min Restorative Yoga for Anxiety Class in our membership community that uses a yoga bolster as well.

Bowtie Pose with a Bolster

The first pose I have for you is a yin yoga pose that is quite intense without a prop, but with a bolster, it is much more doable, it is called Bowtie Pose.
How to Do It: Lie on your stomach. Place the rectangle bolster underneath your low ribs. Cross your arms with your right arm in front of your left arm, reach your arms away. The backs of your arms and hands will be on the ground. You will rest on the bolster and your chin will rest on your arms, or your forehead can rest on the ground or on a block.
With yin yoga we come into the pose, we find an appropriate edge and we allow time and gravity to do all the work so that we can get into the deeper tissues. Hold this pose for 3-5 minutes, lie on your back to feel the rebound and then repeat on the other side by switching so that your left arm is in front.
Benefits of Bowtie Pose:
This yin yoga pose with the bolster releases your shoulders and your upper back. Specifically it releases your deltoids in your shoulders. When the deltoids are tight, this can alter your posture, so this pose will help to improve your posture. This yoga pose will increase the flexibility of your shoulders and improve your range of motion. Shoulder pain and tension can cause stress and fatigue. This pose will help to relieve the stress and fatigue caused by shoulder tension.
When it comes to the upper back this yin yoga pose specifically releases the rhomboids. Weakness and tightness in the rhomboid muscles can cause not only poor posture but also pain in our upper backs. This yoga pose helps to relieve the tension and pain in your upper back.

Yoga Bolster Chest Opener

The second pose I want to show you with the yoga bolster is a chest opener. When your chest muscles are tight, your shoulders pull inward and you experience poor posture. Your chest muscles are always working. Whenever you do things with your arms in front of you, it is your chest muscles that are doing all the work. Your chest muscles roll forward, grab, pull, push and hold things tight. Your chest muscles continually roll you forward into a rounded posture. So, if you experience upper back tightness, then releasing your chest muscles is key to relieving upper back pain.
How to Do It: For this pose you are going place your bolster horizontally across your yoga mat in the same position as you did for bowtie pose and put your block on the highest setting to support your head.
You will lie back over your bolster with the block under your head and your arms out in a soft T. The bolster is under your chest.
Benefits:
Improves Posture: Your chest muscles keep your closed, so this restorative yoga pose with the bolster opens up those constantly closed muscles that create poor posture.
Relieves Upper Back pain: If you have upper back pain and tension, this pose gets at the root cause, by releasing your chest muscles.
Improves Your Breathing: This restorative yoga pose with a bolster will allow you to take more oxygen into your lungs. Improved breathing will increase your energy, improve clarity, focus and concentration and allow you to feel less stress and anxiety, and more calm.
Improves your Confidence: When you are standing with better posture and more upright, without a rounded posture you will feel more confident and open. 🙂

Yoga Bolster Psoas Release

The last one is probably my favourite. This pose will release your psoas. A tight psoas can cause major postural problems and is a common cause of low back pain and stiffness. A tight psoas is also known to contribute to arthritis in your lumbar spine. It is super simple.
How to Do it: Lie on your back with your knees bent and your feet flat on the floor. Press into your feet and lift your hips off the ground. Place the bolster horizontally under your hips. Lengthen your legs out long and take your arms overhead. Breath deep into your lower belly.
Benefits:
Relieves back pain and stiffness.
The psoas contracts whenever we go into fight-flight or freeze mode. Releasing your psoas will help to reduce stress and anxiety.
Relieves menstrual cramping.
Allows you to walk more fluidly and with more ease.

If you made it all the way to the end of the video put, “I love my yoga bolster” in the comments.

Thank you so much for pressing that like button. If you know somebody who would benefit from this video, please share it with them. Remember to subscribe so you can get our video tomorrow on How to Use a Yoga Bolster.
Namaste, Melissa

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How to Use a Yoga Block | 30 Day New Year Challenge | Day 15

Melissa's Blog Posts, New Year 30 Day Yoga Challenge

How to Use a Yoga Block

If you are curious about how to get more creative about using your yoga blocks then this yoga video is for you.

Hi I’m Melissa from Yoga with Melissa. I offer Real Yoga for Real People. We are all about connection. Connection with a teacher and teachings that allow you to connect with your True Self and to a community of people who support each other on a genuine path of spiritual transformation.

If you are new here be sure to subscribe and turn on notifications. In the month of January of 2018 I am putting out a brand new video like this everyday for our New Year 30 Day Yoga Challenge.
Day 16
How to use a yoga bolster
Day 17
How to use a yoga inversion swing
Day 18
How to do pigeon pose

If this sounds like something that interests you then subscribe and press that little bell so you do not miss a single video in our 30 day challenge this month.
Also just a quick note to remind you to always press show more below the video because that is where I leave you lots of extra goodies in the show notes that you should definitely check out.

Back in June of 2015 I created a whole full-length class for you to have fun with blocks, so I will put that in the show notes for you.

Today, I am going to show you how to use your yoga blocks to do crow pose, for upper back and shoulder pain, and a cool yoga block trick for a great ab workout.

Crow Pose
If you are a yin loving, restorative yogi like me, your abs and upper body strength might be a little lacking for crow pose.
This sequence with the blocks can help you build to crow pose.

Start with the blocks on the highest setting. If you have cork blocks like mine, you may want to place a blanket on the blocks as well (come on, you didn’t think I was going to give up my restorative yoga tendencies that easily did you?)
Place your shins on the blocks and keep your toes off the ground. Pull up through your pelvic floor and draw back through your navel. Your hands are under your shoulders. If your wrists are bothering you, come up onto fists. This will help to build the core strength and abdominal strength you need for crow pose.
Place the blocks on the lowest setting. Draw your knees right up under your shoulders. Come up onto your tippie toes on the blocks. Breathe and feel your upper body and core strength.
Lift one toe off the block
Over time you may be able to lift both toes off the block.

Benefits of Crow Pose: Builds Strength in your arms, inner thighs and abs. Creates focus.

Thread the Needle with Blocks

Start on All Fours
Place one block on the lowest setting: this is going to be for your head.
Place one block in front of it on the highest setting: this is going to be for your hand.
Inhale lift your left arm and rotate your body to the left side, lower your left shoulder to the ground, rest the left side of your head on the block and your right arm will extend so that your hand rests supported on the block.

Benefits: Releases your shoulders, chest, arms, upper back and neck. If you carry a lot of tension in your upper back between your shoulder blades, then you are going to love this yoga pose.

Melting Heart Variation with Blocks

Choose and appropriate height for your block.
Start on all fours. Keep your legs at a ninety degree angle to the ground. Place your elbows on the blocks and soften your heart towards the ground.

Benefits: Opens the shoulders. It is a back bend for your middle and upper back. Softens your heart.

Variation on Side Plank with a Block

Place your right hip on a yoga block on the lowest setting nad your right elbow directly under your right shoulder on the ground.
Draw in through your navel and up through your pelvic floor.
On an exhale, keep your legs glued together and lift your legs off the ground.
Hold and breathe for 1 minute.

Benefits: This variation on a side plank will activate your obliques and your quadratus lumborum. It will also strengthen portions of the iliopsoas. We have Jill Miller to thank for this exercise.

If you are looking for more then enter your email address below and I will send you 8 days of back pain help with yoga! I will send you 1 video a day for 8 days with the best of yoga, ayurveda, self massage and pranayama (or breath practices) to help your back.

If you made it all the way to the end of the video, put ¨great ideas for a yoga block” in the comments.

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How to Use a Yoga Strap | 30 Day New Year Challenge | Day 14

Melissa's Blog Posts, New Year 30 Day Yoga Challenge

How to Use a Yoga Strap

If you are curious about how to use your yoga strap and how to get more creative about using this amazing prop, then this is for you.
If you didn’t know I am kind of the expert on YouTube on How to Use a Yoga Strap. Back in April of 2014 I created a full length 1 hour intermediate yoga class called Yoga with a Strap that has had almost 50K views now. In this class I show you 20 ways to use a yoga strap in a yoga class.

Today I am going to show you how to use a yoga strap, even in you are a beginner in this yoga strap tutorial. There will be a yoga strap pose for posture which will stretch your shoulders. There is an awesome yoga strap exercise that is great for your hamstrings and your abdominals. Finally I will show you how to tie your yoga strap so that you can do yoga poses with a strap. Specifically we will be doing a standing yoga pose with a strap. So if you have been wondering how to do yoga with a strap, you are in the right place.

Locust Pose or Salabhasana with a Strap
How to do it: Lie on your belly, wrap the strap around the balls of your feet and place the lengths of your strap along your legs Tuck your toes under, lift your chest and walk your hands back along the length of your strap. Hold for 5 breaths
Benefits:
Strengthens your core/abdominals and back muscles
Stretches and opens your chest muscles
Tones your buttocks
Improves your posture
Strengthens your upper body including your arms
Stretches and opens your shoulders
Strengthens the back muscles, helps with back problems including sciatica
Improves your digestion by massaging your abdominal organs
Eases depression

Reclined Staff Pose or Supta Dandasana with a Strap
Please note, this pose is not recommended if you have low back issues (modification provided in video)
How to do It: Create the longest possible loop with your strap. Lie down on your back. Place the strap round the top of your sacrum and the balls of your feet. Draw up through your pelvic floor and down through your navel to support your lower back. Lengthen your legs straight up, take your arms out to the side. Breathe for 5-10 breaths.
To modify do with one leg straight and one knee bent for low back issues.
Benefits:
Tones abdominals
Strengthens Core muscles
Improves Digestion
Improves Posture
Stretches and Lengthens Hamstrings

Parsvottanasana or Standing Forward Folding Triangle with a strap
(this pose is also not recommended if you have low back problems – modification will be given in video)
How to do it: Shorten the loop in the strap. Place the strap around the front of your left hip. Step into the loop with the ball of your right foot and take a step back. You want the strap to be tight enough so it pulls the front of your left hip back. Both legs are straight and you forward fold to the ground with your hands on a chair, blocks or the ground.
Benefits:
Lengthens the hamstrings
Strengthens the legs
Improves balance and focus
Improves Digestion
Calms the mind

If you made it all the way to the end of the video, put ¨great ideas for a yoga strap¨ in the comments.
Thank you so much for pressing that like button. If you know somebody who would benefit from this video, please share it with them.

Remember to subscribe so you can get our video tomorrow on How to Use a Yoga Block.
Namaste, Melissa

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How to do Yoga Stretches for Back Pain | 30 Day New Year Yoga Challenge | Day 13

Melissa's Blog Posts, New Year 30 Day Yoga Challenge

Yoga Stretches for Back Pain

On Day 13 of our 30 day yoga challenge I will be sharing with how to do yoga stretches for back pain. If you have back pain or lower back pain, these are the best lower back stretches that I know for lower back pain. I am going to share with you the three best stretches for back pain in this video starting with knee to chest pose. This yoga pose will lengthen out the muscles of your low back and provide you with low back pain relief. Next I will show you how to do some yoga for your lower back called keyhole back stretch. This exercise for lower back pain gets into your glutes, hips and low back and provides lower back pain relief. Finally we will do some lunge pose to provide some relief from the long hours spent sitting that contribute to low back pain.

If you are new here be sure to subscribe and turn on notifications. In the month of January of 2018 I am putting out a brand new video like this everyday for our New Year 30 Day Yoga Challenge.

Sunday January 14, 2018
How to use a yoga strap
Monday January 15, 2018
How to use a yoga block
Tuesday January 16, 2018
How to use a yoga bolster

If this sounds like something that interests you then subscribe and press that little bell so you do not miss a single video in our 30 day challenge this month.
If you are looking for how to do yoga stretches for back pain, then you are in the right place, but first because I know you love for me to recommend both a short and a long video for your, let me do that first and then I will share with you my favourite yoga stretches for back pain.
If you are a member, I always have such a tough time choosing from our over 20 value-added content videos for back pain. But I would have to say it is the upper and lower back rehydration sequences which is just under 30 minutes using the foam roller to get into the connective tissue in the low back and upper back: click here

If you are not a member, I am going to choose a new favourite, Yin Yoga for Back Pain, I don´t even experience back pain and I couldn´t believe how much better my back felt after I did this class. It is amazing!

OK, so let´s get to my 3 favourite yoga stretches for back pain.

#1 Knee to Chest Pose
How to Do it: Lie on your back with your knees bent and your feet flat on the floor. Draw your right knee into your chest, holding on behind your knee. Hold for 5 breaths. Repeat on the other side.
How it Works: Lengthens out the Muscles of your low back providing low back pain relief

# 2 Keyhole Stretch
How to do it: Lie on your back with your knees bent and your feet flat on the floor. Cross your right ankle over your left upper thigh. Draw your left bent leg into your chest. You will feel sensation on the outside of your right leg and into your right buttocks. Hold for 5 breaths. Repeat on the other side.
How it Works: Opens up the low back and provides relief from stiffness and pain

#3 Lunge Pose or Anjaneyasana
How to do it: Come to all fours. Walk your left foot between your hands. Press into your left foot and come upright so that there is an opening in the front right hip. Hold for 5 breaths. Repeat on the other side.
How it Works: Back pain is often caused by poor posture from sitting for long hours in the day. This pose opens up the front of the body and provides back pain relief. This pose is known to relieve sciatica.

If you made it all the way to the end of the video, put ¨These stretches were great for my back!¨ in the comments.
Thank you so much for pressing that like button. If you know somebody who would benefit from this video, please share it with them. Remember to subscribe so you can get our video tomorrow on How to Use a Yoga Strap. I am actually an expert on this, my Yoga Strap class is one of my most watched videos on my main channel, I will tell you all about it tomorrow.
Namaste, Melissa

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New Year 30 Day Yoga Challenge

How to do Pigeon Pose

Yoga Inversion Swing

#1 A Safer Way to do Inversions: Headstand and Shoulderstand Can be Dangerous

#2 Relieve Back Pain

You Still Should Not go Upside Down, Even in a Swing if You Have/Are:

How do you go upside down in a Yoga Inversion Swing?

How to Use a Yoga Bolster

Bowtie Pose with a Bolster

Yoga Bolster Chest Opener

Yoga Bolster Psoas Release

How to Use a Yoga Block

How to Use a Yoga Strap

Yoga Stretches for Back Pain

OK, so let´s get to my 3 favourite yoga stretches for back pain.

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