This is a quick tutorial on how to do the Tree Pose (VRKSASANA) Vrksasana (Tree Pose) teaches you to simultaneously root down through one foot as you reach tall through the crown of the head whilst the arms branch up and/or outward like a mighty tree. In this pose, you find a sense of grounding through the strength of your standing leg. Bringing the sole of your opposite foot to your standing ankle, shin, or thigh challenges your balance and concentration. Step by step: - From Tadasana, hands to hips - Touch the bottom under and engage the bandhas - Step right foot forward, externally rotate leg and bring the heel to ankle of left foot, toes on mat - Drop right hip down to keep it level with the left - Release arms by the sides of the buttocks and externally rotate them, palms turning out - Inhale bringing arms to shoulder hight and pause for 2 breaths - Inhale taking the arms vertically to shoulder width - Drop shoulder down and away from the ears - To come out: inhale arms back to shoulder high, pause and exhale bring arms by the sides and right leg back to Tadasana 💡Right foot variation 1. Outer edge of foot to inside of left lower leg, toes vertically facing down OR 2. Outer edge of foot to inside of left upper thigh, toes vertically facing down 💡Arms variation 1. Palms pressing each other keeping shoulders down and away from ears elbows bent 2. Straighten elbows keeping shoulders down and away from ears 💡Arms modification 1. From arms along sides of body, bring palms to prayer in front of chest --------------- 🧘🏻‍♂️Hello, I am Alonso Seixas and I’m a fully qualified & insured BWY teacher based in Maida Vale, London. I discovered yoga in Rio in the late eighties. Having experienced the benefits that yoga brought to my personal life and general health, it became a natural impetus for me to share this knowledge with others seeking good health, well-being and positive changes in their lives. --------------- 🙏🏼If you like my content, please help me grow my channel by subscribing. 📱Connect with me: ► Facebook: https://www.facebook.com/alonsoseixas.ovalyoga ► Instagram: https://www.instagram.com/alonsoseixas.yoga/ 🧘🏻‍♂️My classes in London: ► Yoga Group Classes: http://ovalyoga.com/ ► Yoga Private Classes: https://www.privateyoga.london/

This is a quick tutorial on how to do the Mountain Pose - Tadasana Step by step: - Standing, big toes touching. The heel don’t necessarily need to be touching, but ensure the knees are facing forward. - Lift the base of the toes of one foot keeping the heel dow. Move the foot forward stretching the skin underneath the foot - Begin to lower the toe down from the pinky to the big toe. REPEAT ON THE OTHER FOOT - Keeping the feet grounded, pressing a bit more strongly with the big toe enhancing internal rotation in the upper thighs. - Pinky toes holding the wobble, to help you stay in balance - Knee caps gently pulled up - Bottom tucked under feeling the lift in front of pelvis - Mula Bandha (pelvic floor) engaged - Uddyanna Bandha (abdominals) engaged - Hips above the ankles - Shoulders above the hips and down and away from the ears - Arms actively reaching down along the sides of the body finger gently together - Neck long in line with the spine - Jaw parallel to the mat, lips and face relaxed - Gaze steady ahead on a point right in front of you or on the floor. Never on a mirror. - Breath continuously with gentle ujjaii - Focus in the feet rooting down and the crown of your head reaching up to the sky - Imagine a rod coming down through the crown of head and out through the perineum into the ground in between your ankles to minimize the wobble. --------------- 🧘🏻‍♂️Hello, I am Alonso Seixas and I’m a fully qualified & insured BWY teacher based in Maida Vale, London. I discovered yoga in Rio in the late eighties. Having experienced the benefits that yoga brought to my personal life and general health, it became a natural impetus for me to share this knowledge with others seeking good health, well-being and positive changes in their lives. --------------- 🙏🏼If you like my content, please help me grow my channel by subscribing. 📱Connect with me: ► Facebook: https://www.facebook.com/alonsoseixas.ovalyoga ► Instagram: https://www.instagram.com/alonsoseixas.yoga/ 🧘🏻‍♂️My classes in London: ► Yoga Group Classes: http://ovalyoga.com/ ► Yoga Private Classes: https://www.privateyoga.london/

This is a quick tutorial for beginners on how to perform Virabhadrasana 2 (Warrior 2 Foundation). Step by step: 1️⃣ First stage - From Tadasana at the front of your mat: - Bring hands to hips. - Step left foot back about one leg’s length. (We’ll refer to this as your back foot) - Turn the back foot to a 7 minutes to the hour in position relation to the front one, or up to being parallel to the back of the mat, but never beyond that. - Imagine a line on your mat touching the inside of the front heel and the outside of the back heel. - Bend front knee until the knee is above the ankle - Externally rotate the front thigh at the hip to keep the knee facing the second big toe, not allowing it to move inward. - Exert even action between the feet by pressing down and forward with the front one (particularly the big toe), and pressing down and back with the outer edge of the back foot and heel also enhancing the pressure of the back big toe to help you keep the outer edge down. 2️⃣ Second stage - Bandhas engaged (pelvic floor and abdominals in towards the spine and upwards) - Turn the torso to left until parallel to the side of the mat. - Release hands in front of the pelvis and lift arms to shoulder hight - Drishti (focus point) is the front mid finger of front hand - To come out of the posture: Straighten the front leg, release hands to the hips and steb the back foot forwards to Tadasana 💡 Cues - Keep arms at shoulder hight, (not eye hight) - Check that the back hip is levelled with the front one - Shoulders down and away from the ears, shoulder blades sliding down towards the pelvis - Arms active as in reaching away from each other - look dow your chest to adjust Torso so it's right above the hips - If you feel you can widen the stance between the feet do so by moving the back foot further back whilst keeping the integrity of its points - as opposed to moving the front foot. - Work towards bringing the front thigh parallel to you mat, as long as you can keep the outer edge of the foot and heel down. ------- 🧘🏻‍♂️Hello, I am Alonso Seixas and I’m a fully qualified & insured BWY teacher based in Maida Vale, London. I discovered yoga in Rio in the late eighties. Having experienced the benefits that yoga brought to my personal life and general health, it became a natural impetus for me to share this knowledge with others seeking good health, well-being and positive changes in their lives. --------------- 🙏🏼If you like my content, SUBSCRIBE to my channel and get notified every time I post new videos. 📱Connect with me: ► Facebook: https://www.facebook.com/alonsoseixas.ovalyoga ► Instagram: https://www.instagram.com/alonsoseixas.yoga/ 🧘🏻‍♂️My classes in London: ► Yoga Group Classes: http://ovalyoga.com/ ► Yoga Private Classes: https://www.privateyoga.london/

This is a quick tutorial on how to do Ardha Chandrasana (Half Moon Pose) for complete beginners. Step by step: From Warrior 2, right foot forward 1️⃣ First stage - Drop back hand to the hip - Reach forward and down through the right arm, to lengthen through the underside of the torso - Place right hand one foot distance ahead of the front foot and slightly to the outside of it. - Slide the back foot towards the front of your mat and lift it off the floor a little. - Engage your core - Flex the flying foot, to lengthen and activate this entire leg and keep the inside of the foot parallel to the ground. Pause. - Breathing softly, take the top elbow across the back to open the chest and to help bring your back flat against an imaginary wall behind you. - At this point you could be looking down if easier to keep the balance. Otherwise look to the left side, neck in line with the spine. 2️⃣ Second stage - Begin to lift the back leg until parallel to the ground. - Proceed to straighten the right leg, not locking the knee - Breath softly and continuously - If confident here, release the top arm to the sky and draw the shoulders toward the pelvis. - Finally, look towards the top thumb for the full posture. - Have 5 breaths in the posture before coming out. 3️⃣ To come out - Bend the standing leg - Step the flying foot back to a warrior 2 position - Release arms by down by your sides 💡CUES - Keep front foot facing forward, as it will tend turn inward. - You may bent the standing leg according to your needs - Core engaged throughout the process. - Do not allow the neck to drop. Keep neck in line with the spine. --------------- 🧘🏻‍♂️Hello, I am Alonso Seixas and I’m a fully qualified & insured BWY teacher based in Maida Vale, London. I discovered yoga in Rio in the late eighties. Having experienced the benefits that yoga brought to my personal life and general health, it became a natural impetus for me to share this knowledge with others seeking good health, well-being and positive changes in their lives. --------------- 🙏🏼If you like my content, SUBSCRIBE to my channel and get notified every time I post new videos. 📱Connect with me: ► Facebook: https://www.facebook.com/alonsoseixas.ovalyoga ► Instagram: https://www.instagram.com/alonsoseixas.yoga/ 🧘🏻‍♂️My classes in London: ► Yoga Group Classes: http://ovalyoga.com/ ► Yoga Private Classes: https://www.privateyoga.london/