Posted on September 20th, 2011

 Props can be a vital addition to your practice, adding support, ease and functionality.

Learn all week about our detailed tips.

Starting today, and continuing for seven days, My Yoga Online and Halfmoon Yoga Products are joining forces to share tips on the ‘how, what, and why’ when it comes to props and your yoga practice. Full instructional articles will be posted online at www.myyogaonline.com and on My Yoga Online’s Facebook and Twitter pages. For full rules and regulations go here.

Like these tips and props? Like Halfmoon Yoga Products on Facebook.

Want to win?

Each Halfmoon Yoga prop featured in the daily tip will be part of the featured 5-piece prize package given away at the end of the seven days.

WAYS TO WIN:

1) simply respond to the daily question posted along with each tip on the My Yoga Online Facebook page

2) share the “7 Ways to Prop Up Your Practice” article posts on Facebook and link back to @MyYogaOnline

3) tell us your favourite way to use props in your practice on this “7 Ways to Prop Up Your Practice” blog post

 

Preview of Our 7 Ways to Prop Up Your Practice

1. Savasana (Corpse Pose) 

To reduce the effect of the hip flexors pulling on the lumbar vertebrae and pelvis, simply place a bolster, thick pillows, or a rolled up blanket under the knees. As the legs settle on the support, open the legs wide as well. The opening of the legs and the bend maintained in the knees creates a light outwards rotation of the thighs and reduces the lengthening of the hip flexors. You then basically reduce the distance between the origin and insertion of the hip flexor muscles, thus reducing the muscles' tension acting on the pelvis and spine.

2. Supta Baddha Konasana (Reclined Bound Angle/Butterfly)

The supported bolster-version of Reclining Bound Angle Pose is a restorative yoga posture that generates an array of nourishing benefits including:

• Enhanced flexibility for the inner thigh and groin muscles.  This open leg position also frees energy flow to your pelvic area.
• Arching of the lower and mid spine brings anterior expansion to the torso, as well as stimulates abdominal organs and digestive mobility.
• The draping of arms over the sides of the bolster creates a restorative stretch for the chest and anterior shoulders.
• Settling into the restorative nature of this supported pose helps reduce symptoms of stress, mild depression, PMS and menopause.

3. Salamba Sarvangasana (Supported Shoulder Stand)

For many yoga participants, Salamba Sarvangasana can be an intimidating pose and can be challenging to find comfort in.  The benefits of shoulder stand are typically attained when this pose is held for a generous length of time, so as an alternative, this supported variation brings much of the same key benefits, but with increased ease and confidence:

• The inversion of the legs promotes flushing of the lymphatic and circulatory vessels of the legs, thus aiding in the movement of fluids back to the heart.
• Can elevate swelling and pressure on blood vessels of lower limbs, thus reducing the onset of varicose veins.
• Calms the brain and nervous system, therefore helps to relieve stress.
• Helps relieve the symptoms of menopause.

Note, although this is a restorative posture, it may not be suitable for all individuals including those with heavy period of menstruation, high blood pressure, eye or inner ear infection, and medium to late term pregnancy. 

4. Utthita Parsvakonasana (Extended Side Angle Pose) 

Extended Side Angle pose takes on the stance of Warrior 2 pose, but embraces the spinal line sensations of Triangle pose. With the use of a prop, you can more readily retain the proper lines of length along the sides of the waist from which you can settle and explore the other benefits of this pose:

• Strengthens your thighs, hips, knees, and ankles.
• Stretches your groin, back, spine, waist, ankles, lungs (intercostal muscles) and shoulders.
• Massages and stimulates your abdominal organs.
• Increases endurance and stamina.

5. Halasana (Plough Pose)

Halasana is one of the more common yoga inversions that move the neck into deep forward flexion. This deep forward flexion can have its' challenges, though, for many yoga participants, especially beginner yoga students. For beginners and those with neck concerns, plow pose can be easily modified to reduce the forward flexion going into the neck and the Nuchal Ligament. Before inverting, place a support under your shoulders that can create more freedom and ease for your neck. Fold a firm blanket into a rectangle large enough to support the width and depth of your shoulders. As you lie on the blanket support, position your shoulders on the blanket so your neck and head drape and rest and on the floor (your 7th cervical vertebra, or the largest boney point on the back of the neck, should still be on the blanket). The elevation of the shoulders will maintain a small amount of space under the neck and add freedom throughout the front of the neck. 

6. Supta Padangusthasana (Reclined Big Toe Pose)

For many yoga participants, the lack of hamstring (back of the thighs) flexibility results in the need for spinal flexion to hold the leg.  The desire to reach and ‘pull’ the leg into extension tends to generate lifting of the shoulders and neck, which also typically results in loss of cervical spine and shoulder girdle stability.

By using a strap in Supta Padangusthasana, you can maximize the benefits of the hamstring stretch while bringing deeper quality and stability through out the rest of the joints and energy lines.

7.  Eka Pada Rajakapotasana (Pigeon Pose)

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.

But with the all the glorious hip benefits you can acquire in pigeon pose, the angle of the forward foot and knee can present issues especially due the common occurrence for knee torsion. Knee torsion occurs when the thigh rotates in the opposite direction of the shin/leg bone.  For those with limited range of motion in the hip rotators, you can benefit greatly by supporting the hips, which will help maintain the same rotation of the thigh and shin bone.

Tags: My Yoga Online, yoga props, halfmoon yoga, yoga contest, halfmoon yoga contest, free yoga props, yoga props tips, ways to use yoga props, ways to use props in your yoga practice

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