Practice Now

Use 5 poses as a start to draw your thoughts to the page. Writing yoga enables you to go deeper into reflection of the practice and your contemplations -- keeping you on the mat and fully engaged.
00:26 Introduction to Bruce Black book - Writing Yoga - A guide to keeping a practice journal
01:36 Tadasana
02:06 Crescent Side Stretch
03:18 Downward Dog with variations
08:00 Lunge to Anjaneyasana
12:20 Dandasana with spinal variations including forward bends and twists
15:56 Diaphragmatic breath - supine
18:02 Savasana
https://medium.com/@wordswimmer
https://www.shambhala.com/writing-yoga-3700.html
https://www.instagram.com/wordswimmer/
Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/



#fulcrumblu #journaling #homepractice

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Studies have shown the positive effects of a yoga practice for the brain; look below for the studies & what others are saying. Simply slowing down and drawing our awareness inward is the first step.
The National Institute of Health source that provides background of the research and results: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6971819/
An article that addresses cognitive decline and yoga:
https://www.washingtonpost.com/wellness/2024/08/15/yoga-cognition-improvement-physical-mental-health/
Some other approaches to clarity in your thinking and incorporate into your yoga practice:
https://www.wikihow.com/Do-Superbrain-Yoga

01:25 Supine shoulder and upper back opener on rolled blanket
02:20 Supta Baddha Konasana with upper chest stretch
03:10 Focus on breath work: upper lung area
04:52 Arms in cactus pose in supine badha konasana
06:23 Inner knees touching, feet wide apart for psoas release
08:30 Supine rest to bring awareness to the effects
09:54 Vajrasana variation to side body stretch
12:48 Hip opening lunge with forward bend
14:28 Downward dog to chair with spinal movement like cat/cow
15:25 Utkatasana to twisted chair
16:30 Prasarita padottansana variation
17:33 Shoulder openers to anjayneasana - low lunge with backbend
19:37 Virabhadrasana 1 to parsvottanasana
21:29 Triangle to Half Moon pose
23:36 Squat
23:47 Ardha matsyendrasana with straight arm
26:30 Blanket roll supporting spine, upper back opening to savasana



Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/



#fulcrumblu #brainpower #yogainspiration

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These 8 poses with 4 complementary poses combine to build stronger back muscles. Use this as a stand alone practice or as a sequence to incorporate through your regular practice.
01:08 Downward Dog
02:47 Low lunge anjaneyasana with fingers interlaced, arms in extension
04:41 Ardha Uttanasana - half forward fold
06:20 Utkatasana - chair pose
06:56 Virabhadrasana 3
08:34 Ardha Uttanasana to Virabhadrasana, to Utkatasana
11:08 Baby Cobra - bhujangasana
11:50 Salambhasana - arms extended
12:18 Salambhasana - fingers interlaced, arms in extension
12:47 Bow and dhanurasana variations
14:08 Purvottanasana with legs bent
15:01 Setubandha Sarvangasana with one leg lifted
16:13 Windshield wiper supine pose
17:08 Happy Baby and back massage
Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/

https://www.youtube.com/watch?v=SEvTafibByU

#fulcrumblu #backworkout #spinalmobility

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Support from a chair provides comfort standing, seated, & supine poses improving strength and flexibility. Chairs are not only for mobility issues and physical limitations but also for enhancing alignment and convenient -- there is no need to grab a yoga mat.
00:48 Find Sitz Bones then move in circles
02:00 Cat/Cow seated position
04:02 Head of arm bones back for upper chest opening followed by forward fold
04:46 Chair lunge position
06:37 Seated wide stance forward bend
07:05 Seated wide stance twist
07:40 Wide stance standing forward bend to chair seat
08:48 Wide stance standing twist with one hand on the chair
09:01 Standing forward bend with forearms on the chair
09:14 Standing forward bend, hold chair and lift one leg for flexion and extension
10:17 Chair pose - hands on or off the chair
10:52 Triangle variation with one hand on the chair
12:33 Both hands on the chair for pyramid or parsvottanasana forward fold hamstring stretch
14:54 Two chair yoga with legs straight, feet on chair in front, to dandasana
15:33 Baddha konasana with feet on chair in front to forward bend then backbend
18:15 Dandasana to Marichyasana - seated twist using 2 chairs
19:42 Paschimottanasana variation holding on to chair in front
20:43 Straight Legs in the air supported by chair
21:42 Figure four or sucirandrasana with one leg supported by chair
23:35 Savasana with leg support on chair




Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/



#fulcrumblu #chairyoga #yogapractice

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Daily activities can be overwhelming, cause anxiety, disconnection, and lack of focus. A yoga practice can ease the restless mind and create connection.
00:40 Vata Dosha - wind energy - the ungrounded constitution
01:25 Tadasana - mountain pose to get grounded
02:11 Modified Sun Salutation with dhanurasana variation
05:13 Vajrasana for focus on the toes and ankles
07:01 Low lunge or anjaneyasana with vajrasana
09:38 Tadasana to standing twists
11:32 Ardha dhanurasana to cobra
13:47 Childs Pose with upper arm variation, hands in prayer pose
15:44 Short but wide stance downward dog to twist
17:58 Standing cat/cow to Utkatasana
18:44 Tadasana
20:20 Wide stance open hip prasarita padottanasana w/ side movements
23:30 Virabhadrasana 2 hugging the midline for stability
24:39 Uttitha parsvakonasana - side angle with hug to midline
26:58 Standing to squat with outer hip rotation
27:22 Bhajavadrasana twist variation
30:16 Sukhasana to forward bend with spinal elongation
32:53 Dandasana keeping spinal elongation for paschimottanasana
36:01 Savasana





Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/



#fulcrumblu #getgrounded #yogaeveryday

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Tai Chi & Yoga are often lumped together as if they are the same practice. Both practices are beneficial for body awareness.
00:03 Similarities with both practices - wood compared to water element
01:28 Wide stance free move for legs and arms
02:16 Tadasana
02:47 Arms overhead to prayer position with squat to prepare hips
03:12 Wide stance to prepare hips with arms reaching then prayer pose
03:58 Tadasana
04:03 Virabhdrasana 2, parsvottanasana to lunge variations engaging legs to "hug the midline"
06:36 Wide stance hug the midline to skater arm movements
07:25 Tadasana
07:35 Balance on one leg followed by above sequence
10:58 Hold low lunge - a static hip opening pose
13:35 Savasana

Here is the practice that inspired me to combine both practices that I'm so fond of:
https://www.google.com/search?sca_esv=08a7c6c574dce941&sca_upv=1&rlz=1C5CHFA_enUS982US983&tbm=vid&q=what+are+the+similarities+in+movement+of+yoga+and+tai+chi+video&sa=X&ved=2ahUKEwjLtsSa7taHAxWgQjABHVGhHCMQ8ccDegQIFxAH&biw=1586&bih=902&dpr=2#fpstate=ive&vld=cid:b618f198,vid:QZLDdgRyRlk,st:0

A most inspiring tai chi master - who exhibits the water element of tai chi with such an inspired practice:- https://www.youtube.com/watch?v=e4VIw41R-PU

Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/



#fulcrumblu #yogalife #yogastretches

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A more mindful practice with movement into each pose, a focused hold in the pose, and time to rest between each pose results in assimilation of your asana practice with greater clarity and ease.
00:08 Forget 3 strikes you are out when it comes to practicing yoga
01:42 Modified sun salutation
07:50 Pause to assimilate after sun salutation
09:38 Forearm dog with one leg lift
11:06 Forearm plank to side planks
11:40 Pause in childs pose
14:50 Hug the midline in parsvakonasana
17:30 Pause in Tadasana
17:55 Hug the midline for Triangle pose followed by pause in Tadasana
20:30 Parsvakonasana to Triangle then to Ardha Chandrasana with pauses
24:41 Squat pose to easefully come to seated pose sequence
25:18 Ardha Matsyendrasana w/ Straight arm and pauses in Gomukasana
28:40 Dandasana to Akura Dhanurasana
30:15 Baddha Konasana to forward bend in the pose
31:11 Windshield Wiper - pause with inner knees touching, feet wide
33:02 Figure 4, Thread the needle, or sucirandrasana
36:12 Bridge -Setubhanda sarvangasana followed by pause to align low back
37:40 Savasana
Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/



#fulcrumblu #yogapractice #Pause

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Fallen arches & flat feet lead to instability in yoga practice. These foot & ankle exercises will help you get a solid foundation, avoid trips & falls, and refine your standing yoga poses.
00:28 Toe Spread
00:44 How to make your foot "smaller" as if making a foot fist
02:08 Toe inch worm move
03:06 Thread the needle or figure four to internal foot and ankle rotation
04:30 Zig Zag feet
05:18 Base of Baby toe and Big Toe pressing, heels side to side
07:30 Weight bear to one leg, opposite foot does heel movement
08:58 Weight bearing leg does heel movement, other foot passive

Thanks to other practitioners that have studied and provide information on this subject so check out the following for more:
https://www.nytimes.com/2024/07/18/well/move/foot-workout-exercises.html?te=1&nl=from-the-times&emc=edit_ufn_20240804
https://www.youtube.com/watch?v=phCwU3aU8Vk&ab_channel=UprightHealth
https://www.youtube.com/watch?v=xM4E3pc0lQg&ab_channel=PrecisionMovement
https://www.youtube.com/watch?v=CN_mpwOOboc&ab_channel=%5BP%5Drehab

Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/



#fulcrumblu #yogatoes #feetnessyoga

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Whether it is from hip replacement, commuting, sitting at a desk or other daily activities that might tighten your hips, we all need to do these actions for greater hip mobility.
00:27 Bend knees draw hips back as if going into squat
01:15 Leg lift to side in standing position
02:50 Definition of feet hip distance apart
03:05 Heel lift, Toe lift holding onto chair or counter
04:35 Hug the midline with a towel squeeze
05:18 Towel squeeze of inner thighs to chair pose
06:40 Seated figure 4 hip opener with support at pant leg crease
10:12 Leg lift variations from bent knee to straight leg
17:38 Supine Figure 4, thread the needle, or sucirandrasana
19:53 Moving Bridge or Setubandha Sarvangasana
21:28 Savasana
Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/



#fulcrumblu #hipexercises #hipmobilitywork

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