Gary is the director and senior teacher of the American Viniyoga Institute the author of two books: Yoga for Wellness and Yoga for Transformation, four DVDs, and several online workshops, including Pranayama Unlocked, Meditation Unlocked, Yoga Therapy for Depression, Yoga Therapy for Better Sleep, Yoga Therapy for Anxiety, and Asana Unlocked.

Yoga therapist Gary Kraftsow evolved this approach to yoga from the teachings transmitted by T. See also Watch + Learn: Warrior I Pose Cary Jobeī Exhale and bring your hands to opposite shoulders, like you are hugging yourself. It also strengthens and stretches your rhomboid muscles and stretches your intercostal muscles.Ī Inhale and bend your front knee, arms open wide at shoulder level. Hatha: Hatha yoga is a gentle yoga that includes static poses, and places an importance on breathing and meditation. Bikram: Bikram yoga consists of 26 set postures and two pranayama breathing exercises all of which are performed in a heated room. This adaptation is for working with an excessive or flattened thoracic kyphosis. This yoga style has a determined order, which teachers help lead in class. Exhale and straighten your front knee and lower your arms. Stay for a few breaths, arching your upper back and bringing the raised arm farther up and back on successive inhalations.

Inhale and bend your front knee, lifting the opposite arm up and back. This adaptation emphasizes stretching your psoas muscle. See also 5 Experts, 1 Pose: Find New Nuances to Warrior I Cary Jobe Exhale, moving your hands toward the top of your head, in front of your face, and then bring them to rest at your heart. Inhale and bend your front knee, sweeping your arms wide and up. This adaptation turns the posture into a nyasa, or a gesture like a prayer. See also Warrior I Pose Virabhadrasana I Adaptations Cary Jobe Make sure to protect your joints don’t let your knee move past your ankle. So you avoid compression in your low back. On an exhalation, straighten your front knee and lower your arms, moving back to the starting position.īRING YOUR CHEST SLIGHTLY PAST YOUR PELVIS On an inhalation, bend your front knee, placing your chest slightly ahead of your pelvis as you arch your back, and lift your arms. Stand with one foot a comfortable distance forward, and your back foot at a slight angle to the front (45 degrees or less). Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!

Advanced hatha yoga sequence