Welcome to Austin Kula Yoga where we offer yoga everyday in everyway. In our studio, you will learn many different postures, including the following eight poses that with help with common health problems. Yoga, which means “ union”, helps join body and mind in a way that reconnects us with our needs and fosters total wellness. In addition, numerous studies have shown that yoga measurably affects the nervous, musculoskeletal, circulatory, and endocrine systems of the body. Using specific postures, we can take charge of our well-being, tapping into our body’s wisdom to heal what ails us. Yoga also builds strength, flexibility, and balance without the risk of injury common to high-impact sports and fitness activities.
Cobra Pose- Lying flat on your belly, bring your hands under your shoulders with your forehead touching the floor. Hug your elbows back and into your body. Activate the legs by pointing your toes away from you and pressing the tops of your feet into the floor. Press your pubic bone into the floor. On an inhalation, slowly lift your chest off the floor using the strength of your back rather than the force of your hands. After a few breaths, release to the floor on an exhalation.
Corpse Pose- Lying on your back, close your eyes, and rest your arms comfortably at your sides, palms facing up. Let your feet naturally turn out. Feel the weight of your head, shoulders, back, pelvis, and legs sink into the ground. Take a few deep abdominal breaths to release tension, then resume normal breathing, relaxing into the pose. After resting as long as 20 minutes, slowly roll over to your right side and use your arms to push yourself up.
Standing Forward Bend- Stand in Mountain Pose with feet hip-width apart. Bend forward, keeping your knees straight and legs strong. Place hands behind the ankles, calves, or knees, according to your level of comfort and flexibility. If your hamstrings are tight, bend the knees slightly so as not to strain your back. Hold for 1 to 2 minutes and come back up.
Downward-Facing Dog- From a position of all fours on the floor, lift the buttocks up toward the ceiling on an exhalation. Elongate the spine, and straighten the knees as much as you can without forcing. Lift from the wrists and from the top front of the thighs closest to the hips. Move the abdominal muscles in and keep them firm; drop your head toward the floor and let it hang loosely. Release after 3 breaths.
Legs-up-the-Wall Pose- With the back of the pelvis on a bolster placed 4 to 6 inches from the wall, swing the legs up the wall. Drop your sitting bones into the space between the blanket and the wall and open your arms out to the sides. If your hamstrings feel tight, try turning the legs slightly in, or move the bolster closer to the wall. Relax into the pose, holding for a minimum of 5 minutes.
Reclining Bound Angle Pose- Set a block lengthwise on your mat, on its second-highest height. Place a bolster over the block so the block is centered underneath the top half of the bolster. Sit in front of the bottom half of the bolster with your sacrum touching its edge. Slowly lie back, then place the blankets under the outer thighs. Press the soles of the feet together and let the knees drop open onto the blankets. Make a blanket pillow for the head. Place a sandbag over the feet and an eye bag over the eyes, then bring your arms out to your sides, palms up. As you breathe, release the exhalations down the front of the spine and out toward the feet. Stay here for 10 to 45 minutes.
Wide-Legged Standing Forward Bend- Stand tall, with the feet parallel, 4 to 4 ½ feet apart. The lower back should be neither flattened nor overarched. Rotating the pelvis over the hip joints, so the alignment of the spine doesn’t change, place the hands on the floor. If your hamstrings are tight, you may have to place your hands on a chair or two blocks to avoid hinging in the lower back.
Seated Forward Bend- Sit on your mat with legs outstretched. Stretch the arms overhead and lengthen the spine. On an exhalation, reach the arms forward and rest the hands on the feet, calves, or knees, depending on your level of flexibility. Stay in the pose, inhale deeply, and on each successive exhalation, let the torso sink toward the legs. After several breaths, reach the arms forward on an inhale and come up to sitting.