before,

of course you know this young lady. This is Erin, she's one of our instructors. For today's

posture

breakdown, she's going to be our model for Tadasana or 'mountain pose'. This is a very

fundamental

posture that you see in almost every single one of our Yoga flows, so we wanted to give

you guys just a

quick posture breakdown to make sure that you're doing it with proper alignment.

So, Erin's going to get started at the top of our mat here. So the feet can be either

together, with your

big toe mounds kissing and then just a slight sliver facing the heels or they can be inner

hip width

distance apart, whatever feels good for you. Erin's going to go inner hip width distance

here. All ten toes

facing forward and we start from the ground up here, so we're really rooting through the

four corners of

the feet. That's the corner behind the big toe mound and pinky toe mound and then the

two corners in

the heels. So when you root down through these parts of your feet, all ten toes should be

able to lift and

sort of wave back at your face. Moving up from there, we activate the quadriceps so

much that the knee

caps lift. We don't want to lock out or hyperextend the knees but we want to stay active. So Erin,

use

your left leg here to really pop it back, like hyper extend it. See like that, she's

lost all alignment, lost all

muscle engagement. Know the difference, you'll feel this in your body. Know the difference

from being

active and then really just throwing the legs back.

Now the tailbone is the biggest point of concern in Tadasana. Too many people tend to bring

it way

back, go 'cheerleader butt' style. That's not good for anybody; a lot of crunching in

the lower spine. Or

if we bring it too far forward, that doesn't look very comfortable either. So, the hips

stack directly above

the knees and then the shoulders are directly above the hips, so Erin's honoring the natural

curvature

of her spine and then on the inhale, we'll take the arms up high for mountain pose; Tadasana.

So Erin,

do me a favor and scrunch up real high. See, that's not comfortable for anyone. So we set

the heads of

the arm bones back into the shoulder girdle and then raise the fingertips up towards the

ceiling. I prefer

to turn the pinkies in and then spread my hands to really tone up the muscles of the

forearms. Gazes

forward, chin is slightly lifted and you'll notice Erin has one straight line from heels

to hips to shoulders

to crown of head and out her hands, so that is our breakdown for Tadasana. I know it seems

like there's

a lot going on in a fairly simple pose, as you'll find that tends to be the case with

almost every Yoga

posture you visit as you get deeper into your practice. Please check us out for more posture

breakdowns

and full-length videos here at Reflexion Yoga. I think that's it for us. I'm Kyle, this is

Erin. You guys have a

great day.

˛ What's up guys? Welcome back to Reflexion Yoga. My name's Matt, this is Kyle and we're

going

to break down a pose that comes up a lot in Yoga practice; upward facing dog pose. We're

actually

just going to talk as we do this, so just start out with downward facing dog, if you

would Kyle. So from

downward facing dog, just take a moment here, find your distance and our focus here for

this is going

to be upward facing dog. So we're going to work through the Chaturanga. We have a breakdown

of

Chaturanga on our site, so we're really going to focus and get into detail on upward facing

dog. So come

forward to plank if you would, inhale. Exhale, Chaturanga, lower halfway down, thinking about

keeping

this external rotation of your shoulders. Good. Now from here, flip your feet, press

into your palms,

lift up through your heart. Come into upward facing dog. So first you'll notice the tops

of Kyle's feet

have flipped over, so they're on the ground, so avoiding the tucked toes under. And then,

press down

through your feet so much that your thigh bones start to lift up. Now, starting to get

into what's going

on here. Think about rolling open through your shoulders and you'll notice Kyle doesn't

have a bunch of

muscles around his elbows. He's not crunching here, he's rolling open and then his shoulder

blades are

working down. That allows for his heart to lift up, so his heart's breathing through

his chin. He's reaching

up through the crown of his head and he's not tilting his chin so that he's crunching

on the back of his

neck. He's reaching up through the crown of his head and then just reaching back through

his ears. So

this is kind of a breakdown of what's going on with upward facing dog. Go ahead and tuck

your toes and

just press back to downward facing dog. So I just threw a lot of information at you there,

so feel free

to watch this again; that's the beauty of this site. And be sure to check out all our

posture breakdowns

here on Reflexion Yoga. Thanks.

˛ Hi. Welcome back to Reflexion Yoga. My name is Ben, this is our lovely model Casey

and today, we're

going to be working into downward facing dog. Now we're going to begin this posture in tabletop.

So

first, we're going to set up the hands. You want the wrists to be underneath the shoulders,

but you

want your hands to be a little wider than shoulder-width distance. Then your fingers

are spread wide,

index fingers point straight forward. Once you have your hands set, go ahead and walk

your feet back

and come to plank pose. So in plank pose, again the shoulders are over the wrists, hug

the shoulder

blades together to draw the heart forward. Pull the belly in and up to support the lower

back and

energetically extend back through the heels to create length through your entire body.

Now the reason

why I'm having Casey come to plank first is because if you set your plank up correctly,

plank is going to

automatically give you the right distance between your hands and feet for downward facing

dog. So go

ahead and send your hips high for down dog. Okay so again, plank gives you that distance

between your

hands and feet. Now once you come into down dog, you want to actively grip the mat with

the hands.

Your fingertips root down and the knuckles at the top of the hand root down. And then

energetically

draw the power up into your arms and feel the chest move back towards your thighs. But

at the same

time, you want to draw the head and the arm bones forward so that you stay strong and

supported.

Now as the hips rise, you're going to allow the heels to mount down towards the mat and

feel the

backs of the legs open. Not everyone's going to be able to bring their heels flat to the

mat. In fact, not

everyone's going to be able to keep a long, lengthy spine like this. So if that's the

case, know that it is

okay to take a subtle bend of the knees to help you create that length in your spine.

And if your heels

don't go all the way down to the mat, don't let that stress you out as well. Go ahead,

come back forward

to plank and then release to tabletop.

Thank you for joining us. Namaste.

˛ Hi guys. Welcome back to Reflexion Yoga. I'm Julia and today, Kyle and I are going

to be showing

you a crescent lunge. So stepping forward with the front leg, Kyle's going to show you

here on his

left side. When you come into a crescent lunge, you're opening up a lot in the hip flexor.

You want to

stay low in your lunge. Again, just like our warrior poses, we want this 90° bend in the

front leg. What

we're doing here is we're strengthening our legs. We're really rooting into our bodies.

So knee presses

forward enough, you want the stacking knee over ankle. You're going to hear this a lot

but this is an

important part of these poses. Reach the arms up towards the ceiling. Now if you start to

reach the

arms up and your shoulders are lifting up towards your ears, drop them down your back.

So you should

have imagined grapefruits in-between your shoulders and your ears. You have that much

space there.

Shoulder blades are coming together, so if you're super tight, you're rounding forward,

then I'm going to

invite you to bring your palms forward. The palms come forward and the head and the shoulder

bones

are to draw back. If you need to modify this pose, drop your back knee down to the floor.

There is never

anything wrong with modifying this if you feel super tight one day. We want this opening

in the hip

flexor. Again, so you want to keep the front knee forward and if you can't do that with

the legs straight,

then drop down. Kyle's going to lift his knee just so you can see this again. Now if you

start to pull the

butt back, I want you to root down towards the floor so that you have a full length in

your spine coming

out of this pose. And that's our crescent lunge.

˛ Hi guys. Welcome back to Reflexion Yoga. I'm Julia, and today Erin and I are going

to be showing you

warrior two. So coming into the right leg, warrior two posture is something that we do

in most of our

classes when we come into any kind of warrior sequence. You're drawing the front knee forward,

so

notice Erin's knee is stacked over the ankle. Our goal here is to come down deep enough

that we have

a 90° bend in our front leg. Now noticing where your back leg is, the back leg is straight,

not locking,

pressing the knee out but keeping a soft knee here, engaging your leg. Outer edge of the

foot is pressing

into the ground. Now you're looking over your front arm. If this is really hard on the neck,

you can

always look forward -- whatever feels more comfortable. But our goal here is to keep

looking over the

fingertips, so your middle finger, you're looking directly over the finger. Shoulders

come together on the

back. We want this engagement, so think about where all parts of your body are. Inner thighs

are lifting,

you're rooting your tailbone down, not to curl the tailbone but lengthening in the spine

so that you root.

Now coming out, Erin's going to show you now on the left side. Your feet are perpendicular,

so your feet

are at a 90° angle. Your heels are in one line. Your toes pressing forward, knees are

pressing forward.

Again, staying low enough that you find this 90° bend in the front leg. Again, look forward

if you need to,

if your neck is hurting you. Coming out of this pose. And that is warrior two.

˛ Hi. Welcome back to Reflexion Yoga. My name is Ben, this is our model, Julia. And

the pose that

we're going to be working today is extended side angle. Okay, we're going to be starting

for this pose

beginning in a lunge. So setting up your lunge, the first thing you want to make sure is that

your feet

are parallel, running inner hip-width distance apart. Your back leg is strong and active,

the hands are

under the shoulders and your front knee is stacked over your front ankle. Okay, now the

reason why you

want to set your feet parallel is when you spin your back foot flat (go ahead and spin

the back foot flat),

when your feet are parallel, your front heel is going to automatically bisect the back

of the foot. That

way, you'll have the right foot stance for extended side angle. Now what Julia's going

to do is she's going

to go and bring her right elbow on top of her left knee and then bring her left bicep

by her left ear and