exercises on the side

[Guest guest]

At my school for yoga, the power yoga classes are

on days I usually cannot make it & when I do make it

I am very frustrated with my lack of strength in my

upper body. I usually am shaking pretty bad half way

through class.<br><br>Can any of you suggest an exercise

(like push-ups) that I can do daily to help build my

strength up a little better for when I eventually do make

it to the Ashtanga or power yoga classes on a more

regular basis? I'd appreciate it.

[Guest guest]

would you be able to practice ashtanga at

home?<br><br>push ups and shoulder presses may help, but i've found

that generally, more yoga is the

answer....<br><br>Even if nothing else, just do the sun salutations at

home....<br><br>jess

[Guest guest]

Do tapes. They're great for the solo

practicioner. Might I suggest Karen Voight's YogaSculpt? This

is a great 40 minute beginners tape that puts a lot

of emphasis on strengthening the upper body, arms &

back. Home practice is always a fun & great way to

practice those asanas so you can be better prepared for

your yoga classes. All you need is a sticky mat, you &

the tape.<br><br><br>good luck,<br>bhagavati

[Guest guest]

If you can locate a studio that offers Astanga,

Mysore or led classes, 6 days/week, & make that your

regular practice, daily or at least 4 times/ week, you'll

build the strength you need. People who don't know

anything about Astanga Yoga are always amazed that I don't

work out with weights. I've been practicing for nearly

3 years, & am able to do some of the poses that

seemed impossible when I 1st began. You need to be

patient with yourself; it takes time, & dedication.

[Guest guest]

The best way to practice ashtaga yoga is to

pracice ashtanga yoga.<br><br>Some things you can do

within the context of your practice:<br><br>- in your

sun salutations, when you jump or step back, first go

to a position with you arms and body straight, then

try to lower to bent arms in a controlled manner

(this is also safer for your lower back if you don't

have much strength or control yet).<br>- in chaturanga

dandasana ("push-up position"), make sure that you elbows

are back parallel to the sides of your body, not

splayed out as in western-style push-ups. Also have your

hands back by your chest not forward under your

shoulders, so your forearms are more upright - less

strenuous *and* better position for rolling forward into

upward dog. If you're lying on your chest on the floor

at this point, just try to lift slightly.

Straightening you legs and pushing back into your feet (without

moving the position of your toes on the floor) will lift

your legs and hips up without having to do anything

with your arms.<br>- as somebody else said, it's good

to just start with sun salutations. When you do get

as far as the sitting asanas, when you go back into

your vinyasa try every time to cross your legs and

just try to lift up onto your hands for a moment, even

if you have no hope of jumping back from there

yet.<br><br>Hope this helps<br>Alan

[Guest guest]

Thanks Alan for good tips, I miss those when reading Linos book. A "users

manual" for every single asana would be useful for many of us!

[Guest guest]

<< A "users manual" for every single asana

would be useful for many of us! >><br><br>Try

John Scott's book "Ashtanga Yoga": it gives detailed

description of every single posture of primary series, and is

very good for learning the techniques. It has also

been approved by Sri K Pattabhi Jois as showing the

traditional method.<br><br>Another option would be to get

Lino Miele's video on primary series in full vinyasa,

which you could use along with his book. Good luck.

[Guest guest]

I use David Swenson's book. It is also very

detailed, he also gives good alternatives for those of us

who are less flexible. It is also spiral bound so

that it will lay flat while you

practice!<br><br>Lorraine