• Interconnections of Ardha Chandrasana: Half-Moon Pose
    Interconnections of Ardha Chandrasana: Half-Moon Pose

    Author Ray Long, MD, FRCSC

    The main story or the primary focus of Ardha Chandrasana is an intense stretch of the hamstring, gluteal, and gastrocnemius muscles on the back of the standing leg. A subplot is the balancing act that takes place in the pose. The actions of maintaining our balance and stretching the muscles on the back of the standing leg are interconnected. For example, contracting the quadriceps and hip flexors of the standing leg helps to maintain balance but also signals the muscles at the back of the leg that are stretching, the hamstrings and gluteals, to relax through the physiological process of reciprocal inhibition.
  • Pranayam, Joy and The Big Bang
    Pranayam, Joy and The Big Bang

    Author Matt Gluck

    The breath is the hub of all that we are, think and do. It provides access to the mind and its deepest recesses. Pranayam, or yogic breathing practices, enable us to voyage in a steady vessel, to new territories, in order that we may continue to expand in harmony with our ever growing universe.
  • Vrksasana: The Story of Tree Pose
    Vrksasana: The Story of Tree Pose

    Author Ray Long, MD, FRCSC

    Vrksasana is both a balancing pose and, secondarily, a hip opener. It also contains elements of movement that ascend while others remain rooted into the ground. Apply the concepts used in Tadasana to the standing leg in Tree Pose, beginning with the foot. Remember that changes in the pressure of the standing foot are transmitted to the pelvic core and vice versa. Connect the two regions in the mind. Try the pose in a setting where you can place the hand on a wall for balance (even if you can balance without the wall). 
  • Ustrasana: Classic Heart Opening in Camel Pose
    Ustrasana: Classic Heart Opening in Camel Pose

    Author Ray Long, MD, FRCSC

    Ustrasana extends the back of the body to stretch the front. The shoulders draw back to link the hands to the soles of the feet, and the knees lever the body up and forward to deepen the pose. The thighs tend to drift backward in Ustrasana, decreasing the angle between the upper and lower legs. Contract the quadriceps to extend the knees. This brings the thighs perpendicular to the floor, deepening the backbend (especially when the hands are holding the bottoms of the feet). Review the section on facilitated stretches to see how isolated stretching of the fronts of the shoulders and hips can improve this pose.
  • Take a Load Off, Or Should You?
    Take a Load Off, Or Should You?

    Author Kim McNeil B.Sc. CYI

    We often shy away from weight bearing exercise - that is, applying an opposing force that muscles must strain against - because, let’s face it, they’re difficult. Who wants to spend time in plank without some heavy encouragement? It pays to change our relationship with load bearing exercise however, as it can play an important role in maintaining the health of our bones.
  • Virabhadrasana II: Warrior II Pose
    Virabhadrasana II: Warrior II Pose

    Author Ray Long, MD, FRCSC

    This pose embodies the spirit of a warrior and conveys readiness, stability, and courage. I place Warrior II after Trikonasana because it flows better biomechanically, according to the position of the pelvis. This creates continuity in the practice
  • Pigeon Pose: Ways to Prop Up Your Yoga Practice
    Pigeon Pose: Ways to Prop Up Your Yoga Practice

    Author Kreg Weiss, B HKin

    Pigeon pose brings direct benefits to the joint structures of the pelvis.  When the rear thigh is rotated internally, this pose opens your hip flexor muscles (psoas, rectus femoris) and your groin muscles.   Pigeon pose also opens your lateral hip rotator muscles (gluteus medius & minimus) on the forward leg.  This hip rotator stretch may relieve sciatic nerve tension and ease chronic low back pain.