If this is enough for you, you can practice this way without lifting your arm (see Legs-Only version below). Your leg should not be higher than the height of your pelvis. It’s to feel your buttocks muscles engage while maintaining the length in your core. The goal is not to lift the leg high here. Next, lift your leg, taking the foot a maximum of 8 to 10 inches off the floor. Maintaining all of the attention from the hands-and-knees position, slide one foot back, keeping your toes on the floor, and minimizing the amount of movement in the pelvis. Finally, lengthen your spine, reaching the top of your head and your tailbone in opposite directions. Be sure that when you lift your trunk, you’re not arching up into Cat Pose (Marjaryasana), just lifting away from the floor. This already does some work to strengthen your arms, legs, and core.įrom here, gather your belly organs in and press them toward your spine. Then try to lift your trunk, as a unit, off the support of your arms and legs. Instead, try engaging your arms and legs by squeezing the muscles in toward the bones and imagining that you’re boring your arms and knees deep into the floor. When you’re on your hands and knees, it’s easy to rest into the support of your arms and legs. To come into the classic pose as well as all the kneeling variations, start in a hands and knees position with a blanket or other padding under your knees. And if kneeling is out of the question, try the standing version shown at the end. If this is the case for you, try one of the variations below first. The classic version of the pose is more challenging than it looks, especially if you’re dealing with an injury.
#Core yoga berkeley how to#
How to Practice Variations of Hunting Dog Pose I’m going to take a look at the classic pose first, then break it down so you can leave out any part of it that isn’t working for you. There are several variations that make the pose more accessible. This is a safe way to practice balance work, as the floor isn’t far away and it’s easy to catch yourself if you lose your balance. Hip and shoulder strength come into play, and physical balance is challenged, leading to good practice in agility. Because it utilizes contralateral actions, it may even promote balance between the two lobes of your brain. The pose works the front and back core muscles. But when you dial into your posture here, it can be a game-changer. At first glance, this pose seems simple and not super challenging. It’s quite lovely to see you in your home and it’s also fine to seek more privacy…whatever you like! May you feel healthy and relaxed.Hunting Dog Pose (Parsva Balasana) is one of yoga’s most effective poses for working on both core and limb strength, as well as coordination and balance. During the classes you will be on mute and it’s up to you if you want your personal video on or off. You can end your class experience anytime. No one will be turned away because of lack of funds.įor Zoom classes: To preserve our sangha-feel, we arrive a few minutes before class starts to welcome each other. Please contact me personally if you need a scholarship. Zoom classes are a sliding scale of $15-$25.
#Core yoga berkeley series#
If you don't have any classes left, you can buy a new class series on this website or pay my PayPal account at use If you still have classes left from your Harmony Yoga series I will charge your class card. If you would like to take a class please pay first and then email me at I will send you the Zoom invite the morning of that class if not sooner. Your practice will feel better on an empty stomach. Please have a yoga mat, two blocks, a strap, and a blanket for class and a bolster if you’re doing Yin/Restorative Yoga. Saturday (July 30 only…no classes in August) Contact Barbara for details.ĥ:15-6:45pm Advanced Beginners/Intermediate in Berkeleyġ1:00-12:15pm Yin/Restorative Yoga on Zoom They include Yoga for Everyone, Yin/Restorative Yoga, and Core Challenge with Weights…you choose the three you want. CLASS SCHEDULE Harmony Yoga Studio make classes? Barbara offers three taped classes for $60 that expire after 30 days.
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