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iHanuman is an online community of yoga teachers dedicated to serving the yoga community. iHanuman is the monkey bridge between students, teachers and the ancient wisdom of yoga. We have created an avenue for people to connect with others through new technology and positive social media. Here you will find audio and video of your favorite teachers for free as well as for download. Our focus is yoga including ayurveda, sanskrit, philosophy, meditation, thai yoga, and yoga therapy.



Supta Virasana – Reclining Hero’s Pose

by iHanuman on Mar 11, 2010 (0) Comments

Listen to the Pronunciation of Supta Virasana. Courtesy of the Online Sanskrit Pronunciation Guide.

Virasana Supta Virasana, or Reclining Hero’s Pose, is practiced by first situating yourself into Virasana, Hero’s Pose. This pose can be very difficult on the knees, so take it easy. If you are unable to sit completely between your heels, as in the picture to the left, then sit on a yoga block or a blanket. You want to be sure that there is NO pain in the inner or outer knees. Take a few breaths here to settle into the pose and add props as needed.

Once you feel confident that there is no pain in the knees, place your hands behind you, fingertips in towards your sacrum and lean back into your hands, lifting the chest. Feel the openness in the chest and the fluidity in the spine. This may be as far as you go today as you feel the stretch along the front of the hips. If you are comfortable in the pose, you may decide to bend your elbows and place your forearms on the ground, again pause in this position. It is likely that you feel the backbend in your lower back at this point. Be sure to continue to press into the forearms and lift the center of the chest as well as extend the coccyx towards the knees. This will elongate the spine and alleviate the intensity of the pose in the lower back.

At this point, take some cues from this lovely video from Roberta of Essential Yoga below. Place a yoga block underneath your shoulder blades as well as one underneath your head. Or place two to three narrowly folded blankets behind your back OR if you are very flexible and confident that there is no pain in your knees or your lower back you can lower yourself all the way to the ground as demonstrated in the video.

And once you have mastered this pose, you can ask a friend to help you move deeper into the pose by placing pressure or weight onto your thighs. To come out of the pose, keep the same actions of extending through the tops of the thighs to the knees, lengthen the tailbone towards the knees, press into the forearms and lift your chest towards the sky. Enjoy!
supta virasana assist

iHanuman Newsletter March 2010

by iHanuman on Mar 10, 2010 (0) Comments

Pisces Koi

One Thousand Koi

Although some are talking about another 40 inches of snow this month, March is the month of the spring equinox and therefore heralds the beginning of spring. Until then, we are still in the water element and the end of the winter.

As some of you may know we are posting daily yoga asanas on our new site. In honor of the wintertime, our focus is back bends which are beneficial all the time, but particularly in the wintertime as they help us tap into our kidney energy which can be taxed during the winter months. Check out our yoga journal for several backbending poses to practice.

Additionally, we have posted audio files from iHanuman Co-Founder Tilak Pyle’s Online Sanskrit Pronunciation Guide, so you can work on pronouncing the Sankrit names of the Yoga Asanas. Check it out in our Journal of Poses.

We have a new audio feature for you with Kirtanist Govindas as well as new audio and video in our Download Store.

We are looking forward to a fabulous Spring with you all.

Namaste,
Sara Miles Pope Agelasto
Managing Editor and Co-Founder, iHanuman.com
“Thank you for helping to build the bridge with iHanuman.”
iHanuman has been busy this winter refining our online community and download store. We have listened to your suggestions and pruned what no longer serves us to provide our growing community with the best possible website dedicated to the ancient art of yoga.

Here are 7 ways you help us make it even better!

1. Subscribe to our Podcast in iTunes and if you enjoy the podcast, write a review!
2. Comment on some of your favorite features or suggest new features you want to see.
3. Forward this email to other yogis you know who are interested in our features.( The Forward Link is at the bottom of your email.)
4.Forward this email to other teachers who might want to Join Our Community.
5. Download an Audio or Video Class from our Store.
6. Subscribe to our growing communities elsewhere on Facebook, Twitter and YouTube.
7. If you have a website, copy and paste our link badge found on Our New Homepage or directly in the sidebar to the left of this newsletter to show your support.

Stay in touch, Stay Warm, and Stay Inspired.

  • Our New Feature:Interview with Govindas: Govindas is a yoga teacher and kirtanist based in Santa Monica, Califorinia. He teaches a unique style that he calls “Bhakti Vinyasa”, which is a soulful, bhakti-based, devotionally infused yoga experience that incorporates chanting, pranayama, purifying vinyasa flows, and free-form movement to open the heart and dance with spirit. Listen to the interview.
  • Featured Yoga Teacher: Christine Martitz - Christine has 30 years of yoga experience and she has instructed yoga throughout Europe, Asia, South and North America for 20 years. She is currently teaching in New York City, where she resides, conducting classes for all levels and ages in English, German and Spanish. Welcome Christine!
  • Featured Audio Class: Standing on Your Own Two Feet: An Exploration of Standing Poses.
    Lay the foundations for an intelligent and dynamic yoga practice with this class on standing poses, taught creatively from the ground up. This practice is appropriate for all levels, from brand-new beginners to advanced students seeking to deepen their understanding of some of the most practiced postures in the yoga tradition.
    This is a Karma Collection class. Proceeds will benefit the Westhaven Clinic, a medical facility located in one of Charlottesville’s public housing neighborhoods that provides medical services to the underserved and uninsured. Listen to a Sample and Download the class….
  • Featured Video Class: Dive Into Yoga with Christine Martitz – Dive into Yoga is designed for the experienced yoga practitioner. You will learn sensational breathing and meditating techniques. This video will transfer you into a different realm. Christine begins class with three powerful rounds of Kapalabhati followed by the Sun Salutation which incorporates 4 rounds: one round with variations, and one with mantras and savasana as beginning and final relaxation. You can do Yoga at your own pace. Easy to use menu enables you to take the full class or do individual poses. Includes both English and German versions! View the sample and download the video….

Vrschikasana – Take the Sting Out of Scorpion Pose

by iHanuman on Mar 09, 2010 (0) Comments

Listen to the Pronunciation of Vrschikasana. Courtesy of the Online Sanskrit Pronunciation Guide.
Vrschikasana B
We are surprised to find, or not find rather, Vrschikasana, Scorpion Pose, listed among the backbends or the arm balances on the Yoga Journal List of Poses. As we wind down our backbends as we approach the spring equinox, we would be remiss in not including this challenging backbend among our poses. It is encouraged to have a strong grasp of Sirsasana, Head Balance, Adho Mukha Vrksasana, Hand Stand, as well as Pincha Mayurasana, Feather of the Peacock Pose to practice Scorpion. Dwi Pada Viparita Dandasana is another good preparatory pose, as well as warming up the back with the myriad backbending poses we have suggested.

This pose is practiced in two variations. Firstly, it is practiced on the forearms, as in Sirsasana. The more advanced pose is practiced on the hands as in Hand Stand. Both forms of this pose require a great deal of strength, grace, balance and openness in the chest and shoulders. And in order to make sure you keep the sting, or any overarching in the back, out of this pose, you will rely a great deal on your arms. Pressing into the forearms or the hands, will help you lift your chest, even though you may be in an inverted position and cannot rely as much on your legs, as in the other backbending poses.

As this is an advanced pose, preparatory poses are useful to help you practice to the best of your ability. iHanuman Yoga Teacher, Cora Wen, provides us with a great way to practice this pose using a chair and the wall. Enjoy!

Ustrasana – Celebrate Femininity with Camel Pose

by iHanuman on Mar 08, 2010 (0) Comments

Listen to the Pronunciation of Ustrasana. Courtesy of the Online Sanskrit Pronunciation Guide.

Camel Pose

There is no one pose that is the most feminine pose. Some poses are more feminine than others and some poses make you feel more feminine on different days of your practice. Ardha Chandrasana, Half Moon Pose, always feels very feminine to me. Perhaps it is because when I practice it on a good day, I feel extremely graceful and elegant. And while the name, camel pose, does not sound very feminine, Ustrasana, is very uplifting and powerful. This is my wish for everyone on International Women’s Day that we uplift one another and empower each other to be beautiful, graceful, nurturing, compassionate and strong. Here are ten ways to celebrate the women in your life today and everyday:

1. Practice Yoga. Yoga has a way of grounding us and bringing us back to center. This enriches us in so many ways. It allows us to be more fully present so we can give ourselves more fully to others and to ourselves.

2. Dream. There is no time like the present to do what it is that we have always dreamed about. Dream big and then take the necessary steps it takes to get there.

3. Celebrate your accomplishments. No matter how big or small. Take the time to celebrate yourself.

4. Breathe Deeply. Again this brings us into the present moment. The only moment we have.

5. Encourage other women. Stop judging and comparing and instead support your sisters. Share in their triumphs and they will share in yours.

6. Prune. Let go of what no longer serves you. Say a prayer of gratitude and let go. This will allow more room for new growth.

7. Give to those less fortunate. No matter who you are or where you are, there is always someone less fortunate.

8. Spend time with other conscious women. Being in the presence of others who are walking a spiritual journey will help sustain you on your journey.

9. Rest well. Take time for yourself to be well. Learn to listen to your body and when it is time to rest, rest well.

10. Share your beauty with the world. Whatever you do that you love, share it! Be proud of who you are and the gifts that you bring to this world.

Urdhva Dhanurasana – Defy Fear

by iHanuman on Mar 05, 2010 (0) Comments

Listen to the Pronunciation of Urdhva Dhanurasana. Courtesy of the Online Sanskrit Pronunciation Guide.

Urdhva DhanurasanaDefy - To challenge the power of; resist boldy and openly.

Our practice of posting backbends continues until the Vernal Equinox when we turn our focus to strengthening poses. We mentioned that Wintertime is associated with the element of water and the organ of the Kidneys. Interestingly enough, the emotion associated with the Kidneys is Fear. Perhaps more interesting is that backbends help us work on the emotion of fear through opening our hearts to love. And even MORE interesting is that people have a great deal of fear of backbends and particularly today’s poseUrdhva Dhanurasana, Upward Bow Pose. Why is this? Perhaps it has something to do with the fact that it puts us in a completely vulnerable and potentially uncomfortable position. Most of our physical postures are a way of protecting our heart, our solar plexus and all of our internal organs.

Listen to Echkardt Tolle speak about fear and he suggests that productive fear is useful when we are fighting for our lives, ie a grizzly bear attacks you and you protect your face and all of your internal organs by curling up into a ball. But living in a constant state of low level fear is highly unproductive and drains our vital essence, interestingly enough, this vital essence is contained in our kidney chi.

We have posted several demonstrative videos and links to help you warm up to backbends, now is your chance to practice what may be the most challenging backbend most people will ever attempt in their entire lives. So take it slow and be sure to only practice what is available to you at your skill level, but practice this challenging backbend and notice what comes up. Do you feel fearful or do you feel powerful? How do you feel before you practice and how do you feel afterwards?

For some inspiration, check out iHanuman Yoga Teacher Elsie Escobar, practicing Urdhva Dhanurasana while 31 weeks pregnant!

Also check out other fearless yoginis in their graceful backbends… Go ahead on with your bad self!
Urdhva Dhanurasana / backbend

Adv 10-6 Urdhva Dhanurasana Wall

Urdhva Dhanurasana

Dropping into Urdhva Dhanurasana I

Urdhva Mukha Svanasana – What’s Up Dog ?

by iHanuman on Mar 04, 2010 (0) Comments

Listen to the Pronunciation of Urdhva Mukha Svanasana. Courtesy of the Online Sanskrit Pronunciation Guide.

Upward-Facing Dog For any yogi who has a favorite friend of the canine variety, you cannot help but smile when they practice upward or downward dog. Urdhva Mukha Svanasana, or upward facing dog, is another in our series of backward bending poses which is also clearly an arm and wrist strengthening pose. Poses such as Bhujangasana, Cobra Pose or Setu Bandha Sarvangasana, Bridge Pose, are excellent preparatory poses for Upward Facing Dog pose.

Jessie Franklin, Founder of Yoga Health and Healing demonstrates how to practice this pose.

Patrick of the Yoga Garden Studio in Japan helps explain what is the difference between Bhujangasana, Cobra Pose and Urdhva Mukha Svanasana, Upward Facing Dog.


Day 33 365/2010: Asana project 5: Urdhva Mukha Svanasana Backbending poses have a wonderful way of invigorating the body and mind. Urdhva Mukha Svanasana is an excellent pose to practice after long hours of sitting at a desk because it takes the hip flexors in the opposite direction and brings energy into the legs as well as the arms and upper body. Pressing firmly into the tops of the feet will help keep the pose out of the lower back and will help those with sciatic pain.

Our friends at Tranquil Space Yoga Studio in Washington, DC has made this their pose of the month for March. Woof!

Bhekasana- Frog Pose

by iHanuman on Mar 03, 2010 (0) Comments

Listen to the Pronunciation of Bhekasana. Courtesy of the Online Sanskrit Pronunciation Guide.

Bhekasana Bhekasana or Frog Pose is another challenging backbend which requires strength not only in the back but also in the arms and flexibility in the shoulders. Bhekasana is best practiced after warming up with standing poses or other preparatory backbends. Beryl Bender Birch suggests a great sequence in her Yoga Journal Article of Supta Virasana, Reclining Hero’s Pose, Dhanurasana, Bow Pose, and Ustrasana, Camel Pose.

Because of the challenging nature of the pose, it is also recommended to practice Ardha Bhekasana, Half Frog Pose, first to open up the front of the body and to learn the proper hand placement. (Note: This action is very difficult action to instruct.) Esther Eckhart of Yogatic, has an instructional video demonstrating, Ardha Bhekasana.

Assist in Bhekasana After practicing Bhekhasana on your own for a while, it is luxurious to enlist the help of a fellow yogi to help lift the chest in this pose. It feels fabulous and is a welcome assist after the strength required in the arms and openness in the chest. Enjoy!

Simple Supported Backbend

by iHanuman on Feb 26, 2010 (0) Comments

Restorative YogaSometimes we get carried away with backbends. They tend to be fun and energetic poses, but we also need to remember that it is still wintertime and we are slowly coming out of our caves of hibernation and what we often need is a restorative yoga practice. Most of us need this form of yoga practice much more often than we like to admit. We can become wrapped up in the physicality of yoga poses and how yoga can make us stronger and more flexible and more virile. But yoga also restores us to balance and helps us relax and truly rest our western overactive minds and bodies.

BKS Iyengar would be the one to credit with the teachings of restorative yoga, but one of his students, Judith Hanson Lasater, Ph.D is one who has taken this art and science and made it accessible to all of us. She has several great books, including Relax and Renew, Restful Yoga for Stressful Times. This book offers practices for learning how to rest. She offers a Simple Supported Backbend on her website. This is one of the poses in her book Relax and Renew so it gives you an idea of the style of the book. This is a wonderful practice at the end of your day or at the end of the week. It is a mini retreat for your body and soul.

For more information on Judith, visit her website.

Listen to a recent interview with Judith on the KPFA radio.

Dhanurasana – String Your Bow Pose

by iHanuman on Feb 25, 2010 (0) Comments

Listen to the Pronunciation of Dhanurasana. Courtesy of the Online Sanskrit Pronunciation Guide.

dhanurasana (bow posture) Dhanurasana, or Bow Pose, is a fantastic back-bending pose for opening the chest and shoulders and strengthening the back. This pose is challenging as it reminds how important the legs are in back-bending poses. In addition to the strength in the back required for backbends, there is even more strength required in the legs, particularly the quadriceps. Dhanurasana will help build the strength needed for Urdhva Dhanurasana, Upward Bow or Wheel Pose, and Dwi Pada and Eka Pada Viparita Dandasana and eventually drop backs. The strength in your legs will keep you from relying too much on a flexible spine and will help avoid straining the back as you attempt the more advanced backbends.

Below is a short demonstration of the pose as taught in the second series of the Ashtanga Yoga system of the late Sri K. Pattabhi Jois. The video also demonstrates Parsva Dhanurasana, Sideways Bow Pose, where the practitioner rolls the pose onto each side of the body, taking the pose off of the abdomen allowing for a deeper opening in the chest, shoulders and front of the hips. It is not necessary to practice the Vinyasa between the poses, but this is how it is practiced in the Ashtanga Tradition.

Ardha-DhanurasanaThere are some variations you can work with as you practice this pose. One variation is Ardha Dhanurasana, Half Bow Pose, shown in the picture to the left. Practice both sides of the Bow Pose separately. This effort will give some insight into which side of the body is weaker and where. Is your leg weaker or perhaps your shoulder? Take time to observe the differences on either side of the body.

DhanurasanaAnother variation often taught in Iyengar Yoga classes is to place a blanket underneath the hip bones in the front of the body, as shown in the picture to the right. This is a wonderful way to experience more freedom in the chest when practicing this pose. To strengthen the legs, continue practicing Setu Bhanda Sarvangasana, Bridge Pose, Chaturanga Dandasana, Four-Limbed Staff Pose, Purvottanasana, and Salabhasana, Locust Pose.

Finally, Dhanurasana is a wonderful pose to practice with another yogi. This pose is taught in the series of poses practiced in Traditional Thai Massage and is best demonstrated by an experienced practitioner first. Find playful ways to practice this pose as David Life and Sharon Gannon have demonstrated below in this photograph by David Martinez.
sharon gannon david life- dhanurasana

For more information on how to practice this pose Step-by-Step, visit Yoga Journal.com

Salabhasana – Locust Pose for Lower Back Pain

by iHanuman on Feb 22, 2010 (1) Comments

Listen to the Pronunciation of Salabhasana. Courtesy of the Online Sanskrit Pronunciation Guide.

Salabhasana

Little did we know that one of the oldest yoga poses would be one of the most controversial poses. Salabhasana, or Locust Pose, is one of the few poses named in the ancient yoga texts. Asanas receive so much attention in the western yoga world. This makes sense, because we are a very active “Do-Oriented” culture. We want to be doing something and asanas are a concrete way to access the more subtle limbs on the eight-limbed path of Yoga. Unfortunately, not a great deal is written about the asanas. There are two Sutras in Patanjali’s Yoga Sutras which mention asanas and if we reference two of the existing ancient yoga texts, namely the Gheranda Samhita and the Hatha Yoga Pradipika, there are relatively few asanas mentioned. Now where all of these hundreds of yogasanas originated is not well-known. The Yoga Korunta apparently outlined the asanas of the Ashtanga Yoga System of Sri. K Pattabhi Jois and as this was written on biodegradable banana leaves, it is no longer in existence and can no longer be referenced.

BKS Iyengar’s Light on Yoga, is the most extensive modern text and references some 200 asanas. According to Light on Yoga, Salabhasana is practiced with both arms and legs raised off the ground. According to the Ashtanga Yoga Practice of the late Sri Pattabhi Jois, in the Second Series, Salabhasana A and B are practiced with the legs raised and the arms remain on the ground, outstretched in Salabhasana A and placed palms down with elbows by the sides in Salabhasana B, similar to Bhujagasana Pose.

Natasha Rizopoulos of Yoga Journal teaches a variation in this video where the legs remain on the floor and the arms take the same position as the Ashtanga A and B versions referenced above.

Additionally, in searching for information about Salabhasana, the photos around the web are quite varied. In some poses the arms are in Baddhangullyasana behind the back as demonstrated by the illustrious Elsie Escobar below. Other Salabhasana poses are practiced with the hands on fists, placed underneath the body pressing against the pubic bone.
Elsie Escobar in Salabhasana Variation

Finally, there is the variation called Viparita Salabhasana, which BKS Iyengar describes as reverse Salabhasana with the arms outstretched on the floor and the legs over the head similar to Dwi Pada Viparita Dandasana with the neck extended so the practitioner is resting on the neck and chin.

Iyengar also mentions that the pose was similar to a pose found in the Gheranda Samhita called Makarasana, or Crocodile pose, where the legs are lifted off of the ground and the arms are interlaced behind the head as they are in Salamba Sirsasana I, Head Balance.

As a global yoga community, how important is it to standardize these practices? How do we know which one is correct? Is it important to let people find their own way or do we rely on the texts as they were handed down in their original form?

I practice this pose because I have sacro-illiac pain and Salabhasana is beneficial for strengthening this area of the body. Lately, I have been practicing with Gary Kraftsow’s DVD, ViniYoga Therapy for Low Back Sacrum and Hips. His version of the pose which also comes from the Krishnamacharya Lineage, the samel ineage as Sri K. Pattabhi Jois and BKS Iyengar. This version is called Viminasana. The arms remain on the floor as in Bhujangasana, the legs and chest lift on an inhale, the legs open wide and close back together while keeping the legs and chest lifted. On another inhale the legs move wide and the chest raises slightly and on an exhale the legs move back together and both the legs and chest move back down to the floor. I practice this way because it is very therapeutic, but the other variations of the pose will also help strengthen the back. If you are pregnant, this pose is not recommended and if you have lower back pain, avoid the more intense versions of this pose. Salabhasana is also recommended for improving digestion.

How do you like to practice Salabhasana?

Salabhasana
IMG_5841

Al in Salabhasana A