Featured Pose Hunting Dog Pose

by Baxter and Nina

A deceptively simple-looking pose, Hunting Dog pose is a surprisingly effective pose for strengthening your entire body. When you lift both your arm and leg, you’re strengthening shoulder, arm, and leg muscles, as well as upper and lower back muscles and pelvic and core muscles. Because the pose is so strengthening for the lower back, Baxter teaches it regularly to those with lower back pain. The pose also provides a gentle way to strengthen arms and wrist bones, as you’re bearing some of your weight on your hands. And because balancing on one knee and one hand takes mental concentration, it improves coordination and balance. The three variations make the pose accessible to most people, and can be used as warm-ups for the classic pose. 

Baxter prescribes this for:

• reducing back pain
• improving balance
• fatigue (when standing poses are too tiring)
• right/left coordination
• mental concentration
• back, hamstring, core, upper body and arm strength
• bone strength

Timing: If you are an experienced practitioner, hold the pose for 1-2 minutes (or until your muscles become shaky). If you are new to the practice, start with holds of 30 seconds and work your way up to 1-2 min holds. Rest in Child’s pose for a few moments before moving on.

Cautions: If you are having lower back pain, start with versions 2 and 3, and progress from there. If you have wrist pain, don’t rest your hands flat on the ground. Instead, try fists or fingertips, or rest each forearm on a block (not shown). 

1. Classic Version  

To set up for the pose, place a folded blanket across the middle of your mat. Then come onto your hands and knees, with your knees on the blanket, and the tops of feet and your hands on your mat. Maintaining a neutral spine from tailbone to the crown of your head, strengthen your arms. Then mindfully lengthen your right leg behind you, so your leg is straight, with toes turned under and the ball of your foot on floor. 

Keep your pelvis and lower back stable (no tip, tuck, or turn), and raise your right leg until it is about parallel with the floor, but no higher. Firm your right arm and as you press down into your right hand lift your breastbone away from the floor. Then lift your left arm forward and up so it is parallel to the floor. Once you’re in the pose, focus on maintaining good alignment of your spine and keeping your raised leg and arm strong. 

To come out of the pose, lower your left hand and right knee back to the floor. Then lift up your right hand and shake out your right hand and wrist. Repeat the pose on the second side.

2. Foot on Floor 

This version is a good starting pose for those who are too weak to do versions 1 or 4, as it’s a very gentle version of the pose, which still strengthens many of the areas listed above, but to lesser extent than the classic version. People who have active low back pain should give this version a try, as it’s less demanding for the back muscles than the versions with the lifted leg. 

Follow the instructions for the classic pose for setting up, coming onto your hands and knees, and lengthening your right leg behind you. With your foot lightly touching the floor, avoiding the tendency to let your chest sag towards the floor by pressing down into both hands as you lift your breastbone away from the floor. Once you’re in the pose, focus on maintaining good alignment of your spine and keeping your back leg and arms strong. 

To come out of the pose, bring your right knee back to the floor. Then one at a time shake out both hands and wrists. Repeat the pose on the second side.  

3. Arm Only 

(sorry, no photo)

This version is a good starting pose for those who are too weak to do the classic version, as it provides all the upper body strengthening and some of the balance benefits in a more accessible form. People who have active low back pain that worsens with versions, 1, 2, or 4 should give this version a try. 

Follow the instructions for the classic pose for setting up and coming onto your hands and knees. Maintaining a neutral spine from tailbone to the crown of your head, strengthen your right arm, pressing down into your right hand as you lift your breastbone away from the floor. Then lift your left arm forward and up so it is parallel to the floor. Once you’re in the pose, focus on maintaining good alignment of your spine and keeping your arms strong. 

To come out of the pose, bring your left hand back to the floor. Then lift your right hand up and shake out your right hand and wrist. Repeat the pose on the second side.  

4. Leg Only 

This version is a good starting pose for those who are too weak to do the classic version, as it provides all the lower body strengthening and some of the balance benefits in a more accessible form. People who have shoulder pain in versions 1 and 3 should give this version a try.

Follow the instructions for the classic pose for setting up, coming onto your hands and knees, and lifting your left leg. Maintaining a neutral spine from tailbone to the crown of your head, strengthen your arms, pressing down into both hands as you lift your breastbone away from the floor. Then lengthen from the crown of your head to your right heel. Once you’re in the pose, focus on maintaining good alignment of your spine and keeping your raised leg strong.

To come out of the pose, bring your right knee back to the floor. Then one at a time shake out both hands and wrists. Repeat the pose on the second side.

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Featured Pose Upward Bound Hands Urdva Baddha Hastasana

by Baxter and Nina

This simple pose allows you to stretch and strengthen your shoulders, arms, hands and wrists, providing the perfect antidote to working with your arms down by your sides all day. Raising your arms overhead with bound hands reverses the effect of gravity on your arms and reestablishes the full range of motion of your collar blades and shoulder blades.

This pose releases muscular tension in your shoulders and upper back from sitting, driving, and/or traveling, and builds strength in your shoulder girdle muscles. It is also helpful for people who tend to develop swelling in forearms or hands, or those who have undergone cancer treatments with removal of lymph nodes.

Version 1, in which your palms are turned up toward the sky, takes your wrists into extension, which is a good is a counter-pose for people who are working with their hands all day, whether typing at a computer or using tools for your job. In addition to releasing the wrists, this version stretches the inner surface of your forearms, which could be beneficial to people with golfer’s elbow (inflammation at the inner elbow).

Version 2, in which your palms are facing the floor, you get a good stretch on the opposite side of your forearm, which could be helpful for people who have tennis elbow. Because the yoga practice typically requires a lot of wrist extension (think Downward-Facing Dog pose, Cat/Cow pose, and Plank pose), Cat Cow, Version 2 of this pose is an effective counter-pose for yoga poses where you bear weight on your hands. 

Because both versions of the pose are beneficial in different ways, we recommend you practice both of them, either on the same day or alternating them. This pose takes up very little space, which is why we’re including it in our office/travel yoga practice. If standing isn’t possible, you can do the arm position from a seated position.

Baxter prescribes this pose for:

• upper back shoulder and arm stiffness
• as a counter-pose for kyphosis (Dowager’s hump)
• elbow conditions, such as tennis or golfer’s elbow
• carpal tunnel syndrome (or prevention of)
• arthritis of shoulder, elbow, wrist or finger joints
• dullness of mind or fatigue, (it is slightly stimulating)
• weakness in the shoulder girdle area (it strengthens the shoulder and arm muscles)

Instructions:

Version 1: Start by standing in Mountain pose, with your feet about hips-width apart (or sit on a chair with your feet flat on the floor). Now, interlace your fingers and turn your palms toward your feet. Strengthen your legs, pressing from your hips into your feet. Then, on an inhalation, bring your arms forward and up. Lengthen your spine and lift your collarbones as your lift your shoulder blades. Move your arms toward a vertical position, keeping your head in a neutral position. Once you encounter resistance in your shoulders or upper back, resist the impulse to take your arms further back. Stay in the position for about one minute, possibly working up to two minutes.

To come out of the pose, lower your arms forward and down before releasing the clasp of your hands. Pause for a few minutes and notice the effects of the pose on your whole upper body (hands, wrists, arms, and shoulders).

Version 2: Start by standing in Mountain pose, with your feet about hips-width apart (or sit on a chair with your feet flat on the floor). Now, interlace your fingers and keep your palms upward. Strengthen your legs, pressing from your hips into your feet. Then, on an inhalation, bring your arms forward and up. Lengthen your spine and lift your collarbones as your lift your shoulder blades. Move your arms toward a vertical position, keeping your head in a neutral position. Once you encounter resistance in your shoulders or upper back, resist the impulse to take your arms further back. Stay in the position for about one minute, possibly working up to two minutes.

To come out of the pose, lower your arms forward and down before releasing the clasp of your hands. Pause for a few minutes and notice the effects of the pose on your whole upper body (hands, wrists, arms, and shoulders).

Cautions: If you have rotator cuff injury, approach this pose cautiously to be sure you don’t aggravate the injury. And even though this pose can be helpful for tennis elbow, golf elbow, and arthritis, please practice cautiously to be sure you don’t aggravate those conditions. Because this pose can potentially raise your blood pressure, if you have a history of high blood pressure, heart conditions, or strokes, move dynamically rather than keeping the arms overhead. Raise your arms up with an inhalation and then down with an exhalation.

Because this pose creates a backbend in the thoracic spine, those with osteoporosis or osteopenia should be cautious and aware as you go into the pose that it does not precipitate pain. Those with thoracic outlet syndrome should either skip this pose or do the dynamic version, moving in and out of the pose with your breath.

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Featured Pose Downward Facing Dog Variation Chair Version

by Baxter and Nina

Like Puppy pose, which we featured last week, this variation of Downward-Facing Dog is also a good variation for upper body strengthening if you have wrist and hand issues because the angle between your hand and forearm is minimized and you have a choice of two different hand positions. Placing your hands on the seat of the chair takes some of the weight off your hands (though not as much as Puppy pose) and keeps your wrists in a more neutral position.

From the hands to the hips, this pose is similar to Puppy pose so you build upper body strength while also increasing flexibility in the shoulders. Downward-Facing Dog with a chair activates the triceps muscles in the backs of your arms and the stabilizing muscles of your shoulder blades. As a side effect, if you keep your spine neutral, you also strengthen your front abdominal muscles (and who doesn’t love that). And, compared to Puppy pose, you may find that with your knees off the ground, you get a better spinal elongation. Other benefits not provided by Puppy pose include leg stretching and strengthening, which help move you toward the full pose, and increased upper body strengthening because you are bearing some weight on your hands.

Because this version is easier than a full Downward-Facing Dog pose, it is suitable for someone who is still building up enough strength to do the full pose. It is also wonderful for someone who can’t easily get up and down from the floor, or just isn’t dressed for it. Yes, it’s an excellent office or travel pose. Airport chair that is bolted to floor, anyone?

Instructions: Before coming into the pose, place your chair against the wall, with the back of the chair touching the wall so the chair doesn’t move when you come into the pose.

Start by standing in Mountain pose about two feet from the front edge of the chair. Bend your knees slightly and take an easy forward bend from your hips. Place your hands either on the chair seat with the heel of the hand catching the front edge (not dropping down below it) or with the base of your thumb on the seat and your fingers wrapped around the fingers around the sides of the seat, whichever feels best on your wrists.

Next, keeping your knees bent and your hands pressing firmly into the seat of the chair, walk your legs back, keeping your hips over your feet, until you create an even diagonal line from your arms, to your torso, and to your hips. Those of you who are tighter in the hips, hamstrings, or ankle joints, may want to walk your feet further back than your hips (like Baxter, here).

Keep your knees bent initially, and work your hands, arms and shoulders. Press your hands down and forward on the chair as you allow your rib cage to move away from your hands. Bring a sense of firmness to the muscles around your shoulder blades. Those of you who are more flexible in the legs can then straighten your legs and allow your heels to drop toward the floor (or onto it).

If you have tight shoulders, be aware of the tendency of your front lower ribs to drop or your lower back to arch dramatically to compensate. Focus instead on maintaining your torso in Mountain pose (Tadasana) alignment.

Stay in the pose for six to eight breaths and, with practice, work your way up to 1 minute.

To come out of the pose, bend your knees and slowly walk forward toward the chair. When you are a foot or two from the chair, bend both knees and moving from your hip joint come up to standing.

Cautions: If you have rotator cuff injury or a history of dislocation of the shoulder, keep your chest lifting from the floor rather than pressing down toward the floor. Back off if you feel any pain. If you have lower back problems, make sure you keep your lower back neutral (not overly arched or rounded) in the pose.

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Featured Pose Eagle Pose Arms Garudasana

by Baxter and Nina

This pose from our office yoga series is a wonderful stretch for your middle and upper back and for your neck, which are areas where you may hold a lot of tension. Even thought some of us who are slumped over our computers appear to have wideness in the upper back, you may have noticed there is still quite a bit of tension there. The pose also increases mobility in your shoulders and releases tension from certain parts of your shoulder joint. It moves your shoulder blades on your rib cage into upward rotation, encouraging an important, functional movement for healthy shoulders and arms. It may also build strength in your pectoralis as well as some of the other chest muscles.

Because your hands are typically at elbow height or lower, raising your hands toward eye level helps reverse the effects of gravity (such as, swelling or stiffness of hands and wrists). And if you’ve been hiking all day in the heat with your hands at your sides, the effects of raising your hands to eye level are even more dramatic.

Although it’s a relatively simple pose, that can be done anywhere in almost any attire, it’s a strong, distinct stretch that engages your mind, bringing your attention to the present moment. It’s an excellent pose to do while traveling, and you can do it sitting as well as standing, even in an airplane seat. We’re showing the basic pose today, but you can do variations of this pose by moving your clasped hands either to the left or right of center.

Baxter prescribes this pose for:

•    weak but tight upper backs
•    limited mobility or range of motion in the shoulders
•    rotator cuff injuries (for some people)
•    tight neck muscles
•    upper body strength (in particular, weakness in the chest)
•    numbness in the hands, such as in carpal tunnel syndrome

Instructions: Start by standing in Mountain Pose with your feet hips-width apart. Inhale and bring your arms out in front of you until they are parallel to the floor, with your palms facing one another. Cross your arms over one another, with the right arm on top and your elbow joints stacked on top of each other. Now bend your arms at the elbows to 90 degrees. Bring your left (bottom) hand across your face and bring your fingers onto the palm side of the right (top) hand. Have your thumbs pointing toward your face if possible.

If you can’t clasp your hands, keep your wrists straight up and your palms facing away from each other. If you can’t even cross your arms over your elbows, bend your right elbow and use your left hand to grab onto your right upper arm. Then use your left hand to encourage your right elbow toward the left side of your chest.

Now lift your elbows up until your upper arms are parallel with the floor. Keep your shoulders relaxed away from your ears. If you wish, push your elbows forward an inch or so away from your chest. You will probably feel an increase in sensation between your shoulder blades. Breathe into that space to enhance the feeling of opening your back body. Look straight forward and keep your head and neck even and in line with your spine.

You can also push up with your bottom elbow as you push down with your top elbow and you’ll feel additional muscle groups around the shoulders strengthening and stretching.

For the most benefits, stay in the pose for 90 seconds, if you can. When you’re done, carefully release your arms. Bring your arms to sides and let go of the tension in your arms before moving on to the second side.

Cautions: This is a relatively safe pose. However, if the pose causes pain in any of your joints, try one of the modifications. If that doesn’t work, talk to your teacher for advice. People with a history of shoulder dislocation should be careful with this pose (as with all poses the involve the shoulders).

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Featured Sequence Dynamic Reclined Hip Stretches Rerun

by Baxter

Last week I introduced some thoughts on low back pain and yoga (see here). As I mentioned, the majority of episodes of lower back pain are related to short-term issues of muscle strain or spasm, or other soft tissue and joint situations that usually resolve in six weeks or so. However, it is possible that a regular yoga practice or a special sequence directed at the lower back area can speed up that process and get you back on track a bit sooner. I have frequently observed that for students who come to class for the first time, acute low back strain often requires only a few sessions in my Back Care Yoga class before the student is well enough to return to or advance to a regular yoga class. In this setting, the variety of poses that may be helpful is a bit larger than with more serious lower back injuries or conditions. For example, you can be a bit more comfortable with some twisting and forward bending poses, which often have to be modified in the other situation.

This week I would like to give you a very brief sequence of poses to try when addressing low back pain. 

My intention is to add to this sequence over the next few weeks. I have found that it is better to start with shorter practices and advance as you are ready. 

The Reclined Hip Stretches sequence allows you to gently release tension around your hip joint and hamstrings, which may help relieve lower back pain. This sequence is a good general warm-up you can do at the beginning of any asana practice. It takes your hip joint through most of its range of motion, so it could be helpful for conditions from mild joint stiffness to arthritis. It is also a great way to begin stretching your hamstrings, and because your arms move up and overhead at the start of the sequence, it can help loosen up tight shoulder joints. 

Caution: If you have significant lower back problems, make sure to take your knee across your mid-line slowly and keep it on the easy side for a while. Allow your lower back and pelvis to stay flat on the floor.

1. Start by lying on your back, with your legs straight. You can set yourself up near a wall, so your feet can press into the wall. 

2. Inhale and raise your arms overhead and back toward the floor.

3. Then exhale and bend your right knee to your chest, bringing your hands to meet the knee. 

4. Inhale, and gently guide your right knee toward the right using your right hand. 

5. Exhale, and guide your knee back to center, then, changing to your left hand, guide your knee 6-12 inches over to the left.

6. Inhale, and guide your knee back to center. Then exhale, and holding onto the back of your leg, straighten your leg toward the ceiling as much as you can. 

7. Inhale, bend your knee, release your foot to the floor, and straighten your leg along the ground.

Repeat the entire sequence on your left side. After that, if you wish, you can repeat the sequence on both sides a few more times.

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Featured Pose Easy Sitting Pose

by Baxter and Nina

This extremely versatile pose allows you to sit comfortably on the ground for meditation, breath practices, and between other seated poses, and teaches you how to sit with good posture in your other seated yoga poses and in everyday life. In addition, the pose strengthens the back muscles needed to support your spine in a healthy position and stretches several of your hip muscles. The two variations of Easy Sitting pose with support make the pose accessible to almost everyone.

Baxter prescribes this for:

• Weak spine and poor posture
• Tight hips
• Stress reduction
• Breath practice position
• Meditation position
• Resting position between other seated poses

Timing: If you are an experienced practitioner, you can hold the pose as long as you’re reasonably comfortable in it (meditations sessions can last 20 minutes or much longer). If you are new to the practice, start by holding this pose 1-2 minutes to build up your back strength and stretch your hip muscles, working up to longer holds over time.

Cautions: This is a generally a safe pose. But if you have knee pain or hip pain in the pose and you’ve tried all four versions of it, try Hero pose instead. And if you can’t get comfortable sitting on the ground for meditation or breath practice, sit on a chair instead.

1. Classic Version 

To come into the pose, sit on your mat with your legs stretched out in front of you and fingertips on the floor by your hips. Now, fold your legs into crossed-legs position with your right shin in front of your left, and your shins parallel with the front edge of your mat. Press your hands into the floor as you lengthen up from your sitting bones to the crown of your head, creating an “inner lift, ” and tip your hips a bit forward to encourage the normal curve of your lower back. Now, using your back and core muscles to maintain your inner lift, rest your hands on your knees, relax your should blades down, widen your collarbones, and align your head with your spine. Release your knees toward the floor, ideally below your top hipbones.

Once you have settled in, keep your awareness on maintaining your inner lift. If you are meditating or doing a breath practice, you can start now. If not, bring your awareness to your breath.

To come out of the pose, place your fingertips on the floor by your hips for support, lean back slightly, and extend your legs out in front of you. If you have held the pose for 2 minutes or less, repeat the pose on the second side by changing the cross of your legs. Otherwise, alternate the cross of your legs from day to day.

2. Supported Hips and Knees 

This variation is for anyone who cannot sit with good alignment in the classic pose. This includes people who cannot sit flat on the floor with their knees below the waist and/or who cannot maintain good posture with an inner lift without support.

To come into the pose, sit with your sitting bones near the front edge of your prop. (Experiment with with the height of the prop or blanket stack for your hips to find the height that allows you to experience the inner lift and spinal alignment described for classic version). Then place the blocks under your outer thighs so they fully support your thighs, using the height that allows you to relax your hip muscles and avoid any knee or hip pain.

Once you are comfortable, follow the instructions for the classic version for alignment and focus. To come out of the pose, remove the props supporting your thighs, and then follow the instructions for coming out of the classic version.

3. Back to the Wall 

This variation provides support for anyone who has weak back muscles or is generally fatigued, especially newer practitioners, and is also an excellent option for long sessions of seated meditation where you might want extra support. You can either use props as in version 2 or sit flat on the floor.

To set up for the pose, if you are using a prop for your hips, place it against the wall. Now sit down on the floor or prop, with the back of your pelvis and shoulder blades against the wall, your lower back off the wall, and your legs out in front of you. Then follow the instructions for the classic pose for coming into and aligning yourself in the pose. As you create your inner lift, keep your pelvis and shoulder blades against the wall, your lower back slightly away from it, and your head over your spine.

Once you are comfortable, follow the instructions for the classic version for finding your focus. To come out of the pose, follow the instructions for the classic version or version 2, if you’re using props.

4. Forward Bend 

This version stretches the muscles and fascia around your hips and along the sides of your spine. Because it’s a forward bend, this version can be quieting and calming, helping reduce your stress levels. This version, however, is not suitable for meditation or breath practice.

To come into the pose, start in either version 1 or 2. Then, maintaining your straight back and inner lift, tip forward from your hips and place your hands or fingertips on the floor in front of you. When your hips stop rotating forward, you can allow your lower spine to round a bit. Come forward gradually until you feel a good stretch in your hips, along your spine, or both. If you feel any pain in your knees, hips, or lower back, try coming slightly out of the pose until the pain disappears. Once you are comfortable, bring your awareness to your breath.

Stay in the pose for 1-2 minutes or until your muscles begin to shake. To come out of the pose, walk your hands back as you lift your spine back into an upright position. Then change the cross of your legs and repeat the pose on the second side. 

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