hi my name is Elizabeth yoga teacher and
owner of nada yoga today I’m going to
show you three yoga poses on our yoga
wall so this first pose that we’re going
to do is called supe baddha konasana
soup done means reclined but that means
bound and konasana is wide angle pose so
it’s mostly done on the floor supported
with a bolster under the back but we’re
going to do it on the wall today so I
take my feet onto the wall nice and flat
with my strap securely around my hips so
nice and confident here and take a nice
deep breath in and as I exhale I’m going
to bend my knees open coming into baddha
konasana so I take the soles of my feet
together this parts a little bit scary
so I’m going to exhale nice and slowly
and I’m going to lay back my pelvis is
nice and secure in the strap and then
just to add another sense of relaxation
I’m going to take my hands to the back
of my head so you get the same benefits
of inverting like you would when you go
for a run just like when you do cardio
but instead you can rest nice and
passively nice and relaxed and then
you’re also calming your nervous system
at the same time I’m going to release my
hands lift my head high up towards my
feet and as I exhale push my feet into
the wall extending my legs you’d want to
stay here for another deep breath in to
readjust the blood in the body and then
slowly walking my feet down the wall I
come back to the security of the floor
place the hands below the heart and
place the forehead to the wall so next
we’re going to do a pose that’s a
familiar as scorpion it’s set it’s a
very deep backbend so don’t try this at
home
but instead Campanaro yoga and try it on
the wall
we’re going to start the same way we did
with the previous pose I’m going to
secure the strap around my hips place my
feet flat onto the rock once my feet are
flat I’m going to transfer my hands to
either side of the strap take a deep
breath in and I exhale bend my knees
take the feet together this time I’m
going to take my hands to the ground
and I’m going to hook my feet along the
front of the straps this is a fun part
you got to exhale and turn your chest
towards the wall a little awkward at
first but you’ll get used to it now from
here I’m going to walk my hands slowly
towards the wall and extend my arms draw
my knees in lifting my feet now up and
back towards my head and on an
exhalation I can drop the weight of my
thighs towards plan I’m going to slowly
exhale draw the knees forward taking my
feet back to the wall and taking my
hands to the ground and you got to
remember the way you came on exhalation
turn and then we’re back to where we
started so I’m going to grab the strap
along the inside of my legs in the hell
lift my head exhale push my feet into
the wall take a deep breath in and then
slowly walk the feet down to the ground
once the feet are flat place the hands
below the heart my head onto the wall
and breathe so this next pose is
probably the most well known posts of
all the yoga poses downward facing dog
as it’s called in Sanskrit uh Deluca one
asana so to start I placed a bolster on
the mat which is meant to support my
head so a lot of times in these poses
will forget to relax the weight of the
head which helps to relax the brain and
also common nervous system so I’m going
to place the strap around my hip bones
at the front and lean my weight into the
strap and slowly as I
exhale walk my feet back towards the
wall that I feel that contact with my
heel on an inhalation I’m going to reach
my torso from my hips getting a nice
long line in my spine and as I exhale
I’m going to slowly fold into the poem
so here I have four supports good inhale
lift the head exhale slide my hands
underneath my shoulders and then gently
walk my feet forward so that my feet are
flat from this point I want to push all
the way back into my feet and take a
moment to drop the weight of my head so
I can breathe deep and then gently just
simply bending my knees I’m going to
push up through the back of my skull and
unroll my spine to come back to standing
that way as I come to standing there’s
lots of time for the blood to come back
to my head so that I don’t get dizzy but
if I do feel dizzy simply I just turn
around place my head and hands onto the
wall and take a deep breath
owner of nada yoga today I’m going to
show you three yoga poses on our yoga
wall so this first pose that we’re going
to do is called supe baddha konasana
soup done means reclined but that means
bound and konasana is wide angle pose so
it’s mostly done on the floor supported
with a bolster under the back but we’re
going to do it on the wall today so I
take my feet onto the wall nice and flat
with my strap securely around my hips so
nice and confident here and take a nice
deep breath in and as I exhale I’m going
to bend my knees open coming into baddha
konasana so I take the soles of my feet
together this parts a little bit scary
so I’m going to exhale nice and slowly
and I’m going to lay back my pelvis is
nice and secure in the strap and then
just to add another sense of relaxation
I’m going to take my hands to the back
of my head so you get the same benefits
of inverting like you would when you go
for a run just like when you do cardio
but instead you can rest nice and
passively nice and relaxed and then
you’re also calming your nervous system
at the same time I’m going to release my
hands lift my head high up towards my
feet and as I exhale push my feet into
the wall extending my legs you’d want to
stay here for another deep breath in to
readjust the blood in the body and then
slowly walking my feet down the wall I
come back to the security of the floor
place the hands below the heart and
place the forehead to the wall so next
we’re going to do a pose that’s a
familiar as scorpion it’s set it’s a
very deep backbend so don’t try this at
home
but instead Campanaro yoga and try it on
the wall
we’re going to start the same way we did
with the previous pose I’m going to
secure the strap around my hips place my
feet flat onto the rock once my feet are
flat I’m going to transfer my hands to
either side of the strap take a deep
breath in and I exhale bend my knees
take the feet together this time I’m
going to take my hands to the ground
and I’m going to hook my feet along the
front of the straps this is a fun part
you got to exhale and turn your chest
towards the wall a little awkward at
first but you’ll get used to it now from
here I’m going to walk my hands slowly
towards the wall and extend my arms draw
my knees in lifting my feet now up and
back towards my head and on an
exhalation I can drop the weight of my
thighs towards plan I’m going to slowly
exhale draw the knees forward taking my
feet back to the wall and taking my
hands to the ground and you got to
remember the way you came on exhalation
turn and then we’re back to where we
started so I’m going to grab the strap
along the inside of my legs in the hell
lift my head exhale push my feet into
the wall take a deep breath in and then
slowly walk the feet down to the ground
once the feet are flat place the hands
below the heart my head onto the wall
and breathe so this next pose is
probably the most well known posts of
all the yoga poses downward facing dog
as it’s called in Sanskrit uh Deluca one
asana so to start I placed a bolster on
the mat which is meant to support my
head so a lot of times in these poses
will forget to relax the weight of the
head which helps to relax the brain and
also common nervous system so I’m going
to place the strap around my hip bones
at the front and lean my weight into the
strap and slowly as I
exhale walk my feet back towards the
wall that I feel that contact with my
heel on an inhalation I’m going to reach
my torso from my hips getting a nice
long line in my spine and as I exhale
I’m going to slowly fold into the poem
so here I have four supports good inhale
lift the head exhale slide my hands
underneath my shoulders and then gently
walk my feet forward so that my feet are
flat from this point I want to push all
the way back into my feet and take a
moment to drop the weight of my head so
I can breathe deep and then gently just
simply bending my knees I’m going to
push up through the back of my skull and
unroll my spine to come back to standing
that way as I come to standing there’s
lots of time for the blood to come back
to my head so that I don’t get dizzy but
if I do feel dizzy simply I just turn
around place my head and hands onto the
wall and take a deep breath
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