Gentle Neck Stretches

Hello Yogis!

This is a description and video demonstration of gentle neck stretches. You may click the video at the top of this blog or the link at the bottom to view the demonstration. Doing these stretches when needed, can help to warm up and cool down your neck. Properly warming up and cooling down helps to prevent injury. Feel free to pause video anywhere you’d like to hold longer, or to repeat; continuing when ready.

Beginning in a seated position. Then shifting legs out in front of body. Placing feet on the ground, wrapping arms around legs, and interlacing fingers. Inhale, lifting heart, lengthening spine, and softening shoulders away from ears. Then, exhaling right ear towards right shoulder. Lowering shoulder down and back.

Only going to the point of gentle tension. To increase the stretch, draw chin away from body.  To decrease the stretch, draw chin closer to body. When done, inhaling head back to center. 

Then, exhaling left ear toward left shoulder. Adjusting the chin as necessary; either closer or further away from the body, and breathing. When finished, inhaling head back to center.

Then exhaling, chin towards chest. Breathing. To move on, inhaling head back to center.

Coming into a comfortable seated position with legs crossed. Engaging core, connecting both sit bones with Earth, lengthening spine, and softening shoulders away from ears. Slowly making circles with head in one direction. Breathing and making as many rotations as feels good. When finished, inhaling head back to center.

Exhaling, to lower down, making circles in the other direction. Making as many rotations as you need. When ready, inhaling head back to center.

Then, inhaling hands to shins for, Seated Cat/Cow. Exhaling, c-curve spine, bringing chin to chest and expanding shoulder blades. Holding for as long as you like.

To move on, inhale, chest forward, expanding heart, and lowering shoulders down away from neck. Lengthening chin forward. Holding for as long as desired.

Option to gently flow breath to movement. Inhaling forward and exhaling back. Moving at your pace with your breath. When finished, returning to center.

Repeating these exercises when needed.

Happy Practicing.

Namaste

To view the video demonstration click here: https://youtu.be/XD3PDxch_xw

Happy Practicing Yogis.

Namaste 🙏

** Do NOT do these stretches if you have any pain or dizziness. If you experience any pain slowly back out of the posture and come into a comfortable position on the mat.

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Disclaimer:

Please consult a doctor before performing any exercise, physical activity or wellness routine. By using these tips and videos you understand that you assume all liability and you agree that neither Alli Coleman, nor Tranquil Owl Yoga, or any other person associated with it, have any liability to you or your family, should you be injured or suffer any loss performing any of the content of this blog or videos posted.

Gentle Wrist Stretches

Hello Yogis!

This is a description and video demonstration of gentle wrist stretches. Doing these stretches before and after your yoga session, or other exercises where you use your hands, can help to warm up and cool down your hands and wrists. Properly warming up and cooling down helps to prevent injury.

Beginning in a seated position.

From this seated position, inhaling to lift arms, slowly rolling out your wrists in one direction and then the other.

Making as many rotations as feels good.

Once you’re done, exhaling hands to thighs.

Resting the palms either up or down and letting the circulation flow to the fingertips. 

When ready, inhaling onto hands and knees.

Spreading fingers wide.

Engaging core and using care and lower part of body to support self.

Starting with little to no weight on wrists, putting as much of bend in the elbow as feels good, and applying pressure as desired.

Only going to the point of gentle tension.

Breathing deeply into the tight areas of the wrist.

When finished, exhaling to a comfortable seated position,

and rolling out the wrists in each direction.

Placing the hands on thighs when done.

Then, finding stillness.

To move forward, inhaling onto hands and knees.

Flipping the backs of the hands to the mat with fingertips pointing in towards the body.

Option to bend the elbows in towards the body with the eye of the elbow pointing forward. 

Pausing to hold at any point that feels good.

Returning to a seated position when finished, and gently rolling out the wrists in each direction.

Finding stillness and allowing circulation to flow to fingertips.

To continue,

inhaling forward onto hands and knees.

Spreading fingertips out away from each other and elbows bending in opposite directions.

Repeating this as much as desired.

Exhaling back into a seated position.

Slowly rolling out the wrists as desired.

To further increase circulation in the wrists, pulse fingers open and closed.

Inhaling to raise arms.

Flipping one palm facing up and one palm facing down.

Then, pulsing fingers open and closed.

Making sure to reverse directions.

When finished, letting hands rest.

Finding stillness.

Namaste

To view the video demonstration click here: https://youtu.be/sgkgwliuNv

Happy Practicing Yogis.

Namaste 🙏

** Do NOT do this pose if you have any pain or dizziness. If you experience any pain slowly back out of the posture and come into a comfortable position on the mat.

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Disclaimer:

Please consult a doctor before performing any exercise, physical activity or wellness routine. By using these tips and videos you understand that you assume all liability and you agree that neither Alli Coleman, nor Tranquil Owl Yoga, or any other person associated with it, have any liability to you or your family, should you be injured or suffer any loss performing any of the content of this blog or videos posted.

Balasana – Child’s Pose Variations

Balasana – Child’s Pose Variations.

Good Morning Yogis!

Here is an asana breakdown of:

Balasana – Child’s Pose variations.

This pose is helpful in releasing tension in the back. It can also help to lower the heart rate as well as stress and anxiety.

To begin, start on the knees. 

**An optional modification is to use a blanket either under or behind the knees to cushion the knees from the floor.

Then, coming to a seated position on the heels.

Variation One: Extended Child’s Pose

Starting in a seated position on the heels. 

Bringing the knees wide and big toes to touch.

Stacking shoulders over hips, lifting through the top of head and lengthening down through the tailbone.

When ready, inhaling to lean forward, extending arms out in front of you. Lengthening the back of the neck, and resting the forehead on the mat.

Softening the shoulders away from the ears.

Continuing to breathe.

When finished, inhaling to walk hands in towards the body and slowly roll up one vertebrae at a time.

**Optional: To make this variation more active, spider fingertips by lifting the palms, and pressing the fingertips to the mat.

Variation Two: Child’s Pose – Balasana

Starting in a seated position, sitting on the heels, with knees together.

Inhaling to lean forward

Exhaling to slowly lower down, resting forehead on the mat.

Then, sending arms down to rest by the sides of the body.

Breathing here.

When finished, inhaling to walk hands in towards body and slowly rolling up one vertebrae at a time.

Click here to view the video demonstration of this asana: https://youtu.be/nB6ZDtTY6Lk

Happy Practicing Yogis.

Namaste 🙏

** Do NOT do this pose if you have any pain or dizziness. If you experience any pain slowly back out of the posture and come into a comfortable position on the mat.

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Disclaimer:

Please consult a doctor before performing any exercise, physical activity or wellness routine. By using these tips and videos you understand that you assume all liability and you agree that neither Alli Coleman, nor Tranquil Owl Yoga, or any other person associated with it, have any liability to you or your family, should you be injured or suffer any loss performing any of the content of this blog or videos posted.

Bridge Pose: Setu Bandha Sarvangasana

Hi Yogis,

Here is a basic asana breakdown of, Bridge Pose: Setu Bandha Sarvangasana.

**Always be mindful to warm up your body; taking special care with your neck. I recommend a minimum of 3-5 sun salutations, as well as neck stretches, prior to beginning these steps:

  • Beginning on your back with your knees bent.
  • Walking the heels towards the fingertips, and reaching the fingertips towards the heels.
  • Engaging your core to protect your spine.
  • Inhaling, to lift the hips; stacking the knees directly over the heels.
  • Interlacing your fingers and pushing your arms into mat.
  • Lifting the heart and drawing the chest towards the chin.
  • Relaxing your glutes.
  • When finished, releasing the hands and slowly lowering down, one vertebrae at a time.
  • Repeating as much as you’d like and coming to a comfortable position when finished.

You can view the video here:

Happy Practicing Yogis!

Namaste 🙏

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Disclaimer:

Please consult a doctor before performing any exercise, physical activity or wellness routine. By using these tips and videos you understand that you assume all liability and you agree that neither Alli Coleman, nor Tranquil Owl Yoga, or any other person associated with it, have any liability to you or your family,

Asana Breakdown: Headstand/ Salamba Sirsasana I

Hi Yogis! 

This is an asana breakdown of Headstand: Salamba Sirsasana I. This blog includes a description on how to get into this asana, as well as a link to a video demonstrating the pose, at the end of this article.

If you’re new to inversions, or headstand, for safety reasons, I suggest having someone with you, to spot you. Always be mindful to warm up your body; taking special care with your neck, wrists, and hands. I recommend a minimum of 3-5 sun salutations, as well as neck stretches, prior to starting this video.

Once, you are warmed up, and are ready to begin, come to a table top position.

Layer One:

Take the palm of your hand and place it in the middle of your forehead. Setting the head down on the mat, where the middle finger touches the top of the head.

Then, gently dropping the elbows down to the mat. 

Next, taking your hands to opposite elbows to the check distance. 

Interlacing your fingers and placing your head in the middle of this triangle.

Pushing the forearms into the ground and taking most of the weight off your head.

Placing 80 percent of the weight on your arms and shoulders and only 20 percent of the weight in the head. Walking your feet in and stacking your hips over your shoulders.

If you feel any pain or dizziness in the neck or head slowly come out of this posture and come to comfortable position on your mat.

Layer Two:

 Slowly bending one knee, and then the other. Holding each leg in position and breathing. Practicing this as much as you need.

Layer Three:

When ready, drawing both knees into the chest, and pointing the toes.

Holding this for as long as you’d like. 

To move forward, slowly extending the legs towards the sky.

Drawing the core up and in to support the spine.

Gently straightening the body into a line, from the top of the head to the feet.

Breathe.

When finished, slowly lowering the legs back down.

To view the video of this asana click here: 

Happy Practicing Yogis!

Namaste 🙏

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Disclaimer:

Please consult a doctor before performing any exercise, physical activity or wellness routine. By using these tips and videos you understand that you assume all liability and you agree that neither Alli Coleman, nor Tranquil Owl Yoga, or any other person associated with it, have any liability to you or your family, should you be injured or suffer any loss performing any of the content of this blog or videos posted.

Tranquil Owl Yoga

Welcome!

Welcome to my blog!

Hi Everyone! 🙋‍♀️

This is a yoga blog for anyone who loves yoga! 🧘‍♀️ I will post about things yoga and meditation related such as asanas, mantras, sequencing, and other fun things!

I am a yoga teacher based on the California Central Coast. I have been practicing yoga for the majority of my life and teaching it for over 8. I’m a certified Yoga Alliance RYT. I was certified in Los Angeles, and moved to the California Central Coast a few years ago.

This week’s blog is a breakdown of, Four-Limbed Staff Pose: Chaturanga Dandasana.

Chaturanga Dandasana is part of a traditional Sun Salutation. This video focuses on the alignment of Four-Limbed Staff Pose: Chaturanga Dandasana and is for anyone who is new to yoga or looking for a breakdown of this asana.

This breakdown includes a description of the practice, modifications, as well as a link at the bottom to a video demonstrating this asana.

Option One: Modification on the Knees

Starting in a Table Top Position; stacking the shoulders over the wrists and hips over knees.

When ready, inhaling to hinge forward about an inch.

Exhaling, to lower down halfway.

Holding here and breathing; keeping the head in line with the spine and hugging the elbows into the sides of the body.

Option Two: High Plank

Starting in High Plank; stacking the shoulders over the wrists and heels over toes.

Engaging the core and lengthening from the top of the head to the heels. This creates a straight line with the entire body. Being mindful to soften the shoulders away from the ears.

When ready, inhaling to hinge forward about an inch.

Exhaling to lower down halfway creating a right angle with the arms. Hugging the elbows to the sides of the body and softening the shoulders away from the ears.

Holding here and breathing.

You can view the video here: https://youtu.be/luOSh9LoaAk

Happy Practicing Yogis!

Namaste 🙏

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Disclaimer:

Please consult a doctor before performing any exercise, physical activity or wellness routine. By using these tips and videos you understand that you assume all liability and you agree that neither Alli Coleman, nor Tranquil Owl Yoga, or any other person associated with it, have any liability to you or your family, should you be injured or suffer any loss performing any of the content of this blog or videos posted.