On The Tonight Show with Jimmy Fallon, Taylor Swift talks about her love for yoga, when teachers get caught up in a correction and a new yoga posture she invited: Pegacornasana. Watch the video below!

#yogashorts #parody #grammys #pegacornasana

This posture has the same benefits as the Cobra, but it is even more potent in the cure of any back or spinal problem such as gout, slipped disc, and sciatica. It also helps cure tennis elbow and is also excellent for firming buttocks and hips.

3 Tips for Locust Pose:

  • If you have very inflexible elbows or wrists, be patient with this posture and go slow. Make sure you don’t feel any sharp shooting pain in your joints.
  • If you have having trouble getting your arms all the way underneath your stomach, think about rotating your arms all the way from your shoulder opposed to just from your elbows.
  • Don’t be concerned how high your legs come off the floor on the 3rd part of the posture, this is something that is dictated by your proportions and structure opposed to how flexible you are. As always, just do the best you can.

One of the best ways to maintain the body in perfect condition. It increases spinal strength and flexibility, helps prevent lower backache, and helps cure lumbago, rheumatism, and arthritis of the spine. It also relieves menstrual problems (irregularity, cramps, backache), cures loss of appetite, helps correct bad posture, and improves the functioning of the liver and spleen. The Cobra strengthens the deltoids, trapezius, and triceps.

3 Tips for Cobra Pose:

  • The most common problem we see when students complete this posture is that they do not bring their upper body off the floor high enough. Although students are told not to use arm strength to left their body off the floor, it may be necessary to put pressure on your hands to assist you.
  • It is important to engage all your muscles in your lower body (gluts, thighs) to make it easier to lift your upper body in the air.
  • Do not forget that where your eyes go your body follows so the more you look up and back the more you will arch the upper spine which we are trying to access for maximum benefits.

Savasana promotes blood flow and lets circulation return to normal, creating internal cleansing and greatly magnifying the benefits of the postures that precede it. It also teaches complete relaxation.

Here’s 3 tips to help with this important posture:

  • When you get to the floor and relax in Savasana the tendency is to want to close your eyes. Try to find something on the ceiling to focus on to help you keep your eyes open.
  • Be disciplined during your Savasana and notice even the smallest of movement. Try each time you arrive in Savasana to truly stay still.
  • Focus your mind on your breath and you will be on the way to learning how to meditate.

The Tree Pose improves posture and balance and increases the flexibility of the ankles and knees as well as the hip joints By strengthening the internal oblique muscles, it prevents hernia.

5 Tips for Tree

  • If you are having trouble grabbing your foot, bring your leg up in line with your hip first, then slowly bring your knee out to the side and try to grab your foot.

  • Once you have your foot, make sure to not jam your knee back to get the knees in line. This will come with time and patience. There should be no pain in the right knee. Progress slowly each day to gently push your knee down and back.

  • Think about stretching up through the spine/center of the body so you don’t sink out into your right hip or your left hip (depending on side).

  • Keep you pelvis tucked under to keep you spine straight and avoid sway back and pressure on lower back.

  • It is always better to hold your foot if you are compromising the alignment posture by trying to release your foot and put your hands in prayer position.

4 Tips for Toe Stand

  • A good place to start to move into this posture is with the eyes. This part anyone can do. Gaze 4 feet in front of you on the floor.

  • A safe second step is to bend forward with a straight standing leg and try to touch the floor. If you can touch the floor, put your weight in your hands as you bend the standing leg knee. KEEP THE WEIGHT in the hands as you do this.  If you feel any sharp pain in either knee come back up to tree pose.

  • In toe stand you need to continuously stretch the spine up as to not put pressure on the bent knee. This is especially important as you try to bring your hands in prayer position.

  • To safely come out of the posture, put your weight back in your hands to slowly come up.

This posture transfers the circulation from one side of the body to the other, and then equalizes it-circulating fresh blood to each internal organ and gland to keep them healthy. Physically, it firms the abdominal wall and upper thighs, tightens upper arms, hips, and buttocks and improves the flexibility and strength of the lower spine.  It develops balance and increases the size and elasticity of the rib cage and the lungs.  Mentally, this pose helps develop concentration, patience, and determination.

  • Standing bow pulling posture is a beautiful pose and you can really build from the last pose. You must still concentrate on your standing leg and make sure your knee stays locked and your thigh is contracted.
  • When you kick your leg back make sure you do not sink back into your heel. Keep your body weight forward so you don’t over stretch your hamstring.
  • The quicker you can get your body down parallel to the floor the more cardiovascular benefits you will get. Don’t give up.

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Standing Head to Knee Pose helps develop concentration, patience, and determination. Physically, it tightens abdominal and thigh muscles, improves flexibility of the sciatic nerves, and strengthens the tendons, biceps of the thigh muscles, and hamstrings in the legs, as well as the deltoid, trapezius, latissimus dorsi, scapula, biceps, and triceps.  When you touch your forehead to your knee, you create front-side compression, so you are also squeezing and flushing out the internal abdominal organs, such as the gall bladder, pancreas and spleen as well as the uterus and ovaries.

3 Tips for Standing Head to Knee Pose

  1. Standing Head to knee is a very difficult posture for most people. We like to think of this pose as 4 stages in 1 posture. If you are having trouble grabbing your foot, try to lift your thigh up as high as you need to to grab your foot. You do not have to have your thigh parallel to the floor to grab your foot.
  2. Think about keeping your weight more towards your toes to prevent you from putting too much pressure on the back of your knee.
  3. If you have any pain in your lower back you are probably doing it wrong. Come out of the pose and start again. Don’t forget to use your abdominal muscles as much as possible to support your back.

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Craig Villani is a highly experienced Bikram Yoga teacher and the former Director of Bikram Teacher Training. He is also the co-founder of LUX Yoga in France gives Bikram Yoga seminars and workshops worldwide. We are thrilled to welcome Craig back to Bikram Yoga NYC for a Master Class/Clinic on November 21st!

Whether you are a beginner at yoga or have been practicing with us for years, this is your chance to learn a lot more about Bikram Yoga and to take your practice to the next level. If you have questions about certain postures and/or your own practice, this is the perfect opportunity to get them answered.

Craig will take time to explain postures, give demonstrations and share information about the yoga during class. During class you will have the opportunity to ask questions as well. This will be an interactive session.

To learn more about Craig, please visit villanihealth.com

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Master Class/Clinic with Craig Villani
Saturday, November 21st
10am to 12:30pm at Flatiron
$50 in advance – $60 at the door
Limited to first 50 Students

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Craig Villani is a passionate student of life. He began speaking publicly at age six and won national awards for writing before graduating high school. After earning his Bachelor of Science degree from the Georgia Institute of Technology, he entered into the developing field of health and fitness as a wellness consultant.

Craig has been teaching yoga since 1999 and served for nearly a decade as International Director of Education and Teacher Training for the Yoga College of India. Throughout his tenure, he guided thousands of yoga instructors and facilitators through what was widely considered one of the most challenging and successful hatha yoga training programs in the world.

He has led thousands of classes and hundreds of seminars, workshops, lectures, conferences, and retreats throughout the world, focusing on yoga therapy, mindfulness, and integrative health. Internationally recognized for his expertise in professional development and leadership, Craig’s practical and accessible teaching style is grounded in efficacy, precision, and a somewhat irreverent sense of humor.

Donna stumbled upon Bikram Yoga by accident while visiting her sister in Florida. The only yoga studio in the area was a Bikram inspired studio. After 3 days she was hooked when she realized that her body felt better, more flexible, and more in shape than after anything other form of yoga or exercise she did. After practicing regularly she realized that the physical and emotional benefits were something that needed to be shared and that set in motion a career transition from performer to yoga teacher to studio owner.

Inspiration – these words helped inspire real change in my life.

Do the best you can for today.

As long as you try 100 percent the right way you get 100 percent of the benefits.

This really helped me not be so hard on myself and gave me the space to be open to change.

Eagle Pose is the only pose that opens up the 14 largest joints in the skeletal system.  Eagle also supplies fresh blood to the reproductive organs and the kidneys, increasing sexual power and helping to clear up reproductive problems. It helps firm calves, thighs, hips, abdomen, and upper arms.  It also improves the flexibility of the hip, knee, and ankle joints and strengthens the latissimus dorsi, trapezius and deltoid muscles.  This posture is very good for varicose veins.

  • This posture can be really easy for some people and really difficult for others. Don’t force yourself into the pose.
  • Use a little momentum When you bring one leg over the other to help hook your foot around your calf muscle.
  • If you have trouble getting your foot under your calf muscle practice it in a seated position.
  • Try to get into the posture as quick as possible so you can stay in it longer and get the cardiovascular benefits.