Bridge Pose: How Two Blocks Unlock Safe, Effective Backbending (Setu Bandha Sarvangasana)
Bridge Pose (Setu Bandha Sarvangasana) has a reputation as an accessible backbend gentle enough for beginners, useful enough for experienced practitioners. But if you've ever felt a familiar pinch in your lower back as you lift, you've encountered the problem
Age-Related Posture Slump? Yoga Can Help Alleviate Hyperkyphosis, Study Suggests
Can we control how we age? Look in the mirror, and the answer seems to be “yes and no.” We are bound to look older. There’s no choice when it comes to wrinkles, saggy jaw lines, drooping eyelids, or the
Let Your Light Shine – The Power of Prana in Health and Healing
A core concept in the yoga tradition has always been the idea of working with Prana (life force energy) to foster greater healing and well-being. While we in the Western world tend to think of yoga in terms of the physical expression
Calf Flexibility (Ardha Uttanasana): The Secret Behind Heels-Down Dog
If your heels never quite reach the floor in Downward Dog, you've probably been told your calves are tight. That's true — but it's only half the story. Most people stretch the calf they can see, the long muscle running
Yoga for Osteoporosis: Why Bone Quality Matters as Much as Bone Density
Please note: This article is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional regarding your bone health and fracture risk. If you've ever sat in a doctor's office and been handed a
Rev Up Your Yoga Practice: Try This Seated Warm-Up Sequence
Starting a longer practice while lying on the floor is my favorite way to go. But starting from a sitting position is a close second. This is especially true first thing in the morning if, after just getting out of
Dr. Ray Long: How to Enhance Your Breathing Capacity During Yoga
I studied yoga for an extended period at the Ramamani Iyengar Memorial Yoga Institute in Pune, India. The Iyengars are true world experts in yogic breathing. During my time there, I was exposed to the great teachings of pranayama from
Yoga for Osteoporosis: How Your Breathing Affects Your Bones
When we think about keeping our bones strong, most of us focus on getting enough calcium, taking vitamin D, or doing weight-bearing exercises. But there's another crucial factor that's often overlooked: How well you breathe. Your body's ability to get
Backbends for Beginners (Setu Bandhasana): Building Spinal Extension Without Straining Your Lower Back
If backbends have ever left your lower back tight or uncomfortable, the instinct is to back off. You assume your spine just isn't built for that kind of movement. But the discomfort usually isn't coming from the backbend itself. It's
What Your Dexa-Score Isn't Telling You: The Surprising Truth About Yoga for Osteoporosis and Fracture Prevention
Please note: This article is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional for concerns about your bone health and fracture risk. If you've been diagnosed with osteoporosis or osteopenia, you've probably
4 Ways to Practice Locust Pose
Locust Pose (Salabhasana) is a simple backbend that strengthens the entire back of your body, from the nape of your neck to the backs of your heels. Salabhasana has benefits for a wide range of problems, including lower back pain,
Are You Making This Common Stretching Mistake in Yoga?
Early in my days of teaching yoga teacher training, a student who had been teaching in a fitness studio asked a very important question. She explained that one of her female students became unusually flexible prior to ovulation, probably because
Free Video with Dr. Ray Long: The Wonders of Diaphragmatic Breathing
Does the heart move with your diaphragm when you breathe? You bet you! The pericardium, the sac surrounding the heart, has fascial connections to the diaphragm. Accordingly, the heart does move during breathing notes Dr. Ray Long in this article
Hero Pose (Virasana): The Quad Stretch Your Hips Have Been Waiting For
Sitting in chairs all day shortens the quadriceps and hip flexors — the muscles at the front of your thighs and pelvis that control how freely your hips move. Hero Pose (Virasana) targets exactly that tightness. It's one of yoga's
Supta Baddha Konasana (Reclining Bound Angle Pose): Rest and Digest
Most of us know that eating a meal within two hours of an asana practice is not advisable. But as with all of yoga practice, there are no hard and fast rules. There are a few poses that may be