Practice Now

A gentle yoga practice to massage abdominal organs will help ease digestive issues like bloating, gas, and constipation.

00:40 Rub belly to massage abdominal organs and stimulate blood flow
02:10 Supine Hip flexion
03:53 Lying on belly to massage 3rd eye and bring awareness to back body through full breath
04:40 Childs pose
06:21 Childs pose variation with knees together to bring awareness to back body
07:50 Hip opener on belly with thigh stretch and twist
10:42 Belly massage on bolster with side to side movement
13:22 Sphinx pose to hip opener, twist and thigh stretch
15:48 Childs pose variation with knees together
16:52 Seated wide leg stance like upavistha konasana with a lateral stretch
18:14 Dandasana with forward bend and twist
19:27 Marichyasana variation- seated twist
20:54 Supine hip flexion
21:22 Supine twist with two variations
23:28 Happy Baby
23:38 Supine belly massage
24:05 Savasana
Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/

Other Fulcrum Blu videos on digestion:
https://youtu.be/dOC83R4wjo4
https://youtu.be/whM6Uh6eIlY

#fulcrumblu #digestivesupport #guthealth

3 0

This practice progresses from toes to ankles to knees, hips, side body, shoulders, and neck; it is an energizing practice with lots of variety of yoga poses.
00:42 Lift and spread toes
00:54 Dorsiflexion to Plantar flexion of the feet
02:05 Plantar Flexion in faux lunge
02:46 Zig Zag feet for ankle flexibility
03:50 Hip mobility and flexion with actions to strengthen knee area
05:56 Wide stance forward bend to twist
07:50 Figure four to open hips - sucirandrasana variation with a twist
13:41 Cat cow chair variation
15:42 Abdominal strengtheners - legs lifted
17:43 Virabhadrasana 2 to Parsvakonasana on chair
20:20 Humble warrior on chair
21:24 Purvottansana on chair for front body strength and length
22:50 Interlaced fingers to side body with forward fold
24:10 Neck side stretches
30:30 Forward bend
31:08 Savasana


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



#fulcrumblu #chairyoga #shoulderstretch

8 1

Fingers, wrists, upper arms, and shoulders are engaged and in movement in this chair yoga practice for neck flexibility.
00:57 Stretch and move fingers
01:14 Dorsiflexion of the wrists with spinal movement
01:55 Palmar flexion of the wrists with lateral neck moves
02:44 Hand to occipital ridge for tricep stretch and lateral move
03:38 External rotation of upper arms with baby finger higher than thumb
03:50 Garudasana arm prep
05:03 Interlaced fingers with arms in extension
05:08 Interlaced fingers, arms in extension, left and right sides
05:55 Cactus arms to twist
06:41 Wrists crossed, fingers interlaced
07:48 Internal rotation of upper arm - a prep pose for gomukasana
09:12 Bicep and Tricep engagement to chair backbend
10:48 Neck stretches and twist to bring awareness to changes


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

Other related videos on the Fulcrum Blu channel:
https://youtu.be/duHgYdH4sAs
https://youtu.be/_WEIisqiB5U
https://youtu.be/PJ7BoBQQA94
https://youtu.be/KJRByBvDWn4




#fulcrumblu #neckstretch #shoulderstretch

6 1

You want to meditation, but your hips, knees and ankles aren't ready for full lotus? Here are some steps to open your hips in alternative meditation postures when you are sitting on the floor.

Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/
00:58 Alignment of hips and knees in sukhasana
01:18 Siddhasana alignment of the ankles
01:50 Ways to elevate the pelvis for seated meditation on the floor
02:14 Elevate the pelvis using blocks, inside chin pressing forward to outside calf muscle
02:50 Knee pain strategy when sitting cross legged -- washcloth behind knee
03:40 Support for knees in sukhasana include blocks under thighs
03:50 Fingers in Chin Mudra for meditation
04:32 An alternative is siddhasana with elevation of pelvis
05:00 3rd alternative is to sit Japanese style or virasana with pelvis elevated feet in plantar flexion
06:03 After sitting in sukhasana and learning pelvic alignment consider practice of ardha padmasana
06:18 Half padmasana to full padmasana when the hips and knees are comfortable to go to full pose

Other fulcrum blu videos that focus on seated meditation:
On the floor: https://youtu.be/Y4LwTjMeBmY
In the chair: https://youtu.be/G_me0tzqw7Q


#fulcrumblu #meditationpractice #sukhasana

0 0

Focus on the muscles that support your core which is not limited to the abdominals, but includes the side and back muscles -- the full circumference of the belly area.
00:44 Seated spinal movement for flexion and extension
01:38 Purvottanasana with a chair for front body engagement
02:18 Side stretch with underarm holding an imaginary ball
03:30 Leg lifts holding back part of chair seat
04:36 Leg lift with back to chair back
05:38 Neck engaged with lateral hip movement
06:45 Sit ups with hands crossed in front
07:40 Pedaling in a chair - sitting tall and leaning to back of chair
08:46 Wide stance side angle pose with underarm engaged and holding onto imaginary ball
10:33 Seated twist with external rotation of upper arms plus lateral stretch
11:33 Hip flexion balancing on sitz bones - a variation of navasana
12:27 Twist with hip flexion - opposite arm to leg movements
13:20 Rest and focus on the practice


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



#fulcrumblu #chairpose #corestrength

3 1

Outer rotation of upper arms result in so many physical benefits -- to the shoulders, upper back, upper lungs, but without a doubt the shift in attitude that these back bending poses provide is undeniable.

00:56 External rotation of upper arms
01:26 Shoulders in extension with fingers interlaced at low back
02:25 High lunge to lunge twist
04:06 Plank with isometric forearm action to open upper back
05:43 Baby cobra with fingertops
06:18 Salambhasana with variations
07:23 Child Pose with variations
08:14 Downward dog to short stance twisted dog
10:37 Squat
11:01 Ustrasana variations to ardha ustrasana
14:26 Uttitha trikonasana with variations
17:18 Prasarita Padottansana with twist and shoulder extension variations
21:14 Awkward bridge with feet externally rotated and shoulder engagement with pull of mat
22:24 Savasana


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



#fulcrumblu #yogainspiration #shoulderstretches

1 0

Ever notice how a resigned feeling is a good motivator to get to the mat? Works for me! This practice will help you straighten your crown and move forward like the queen you are!
00:38 Tadasana to Urdhva Hastasana plus backbend
01:20 Downward dog to twisted dog
02:04 Squat to open hips
02:20 Walk your dog
03:12 High Lunge with backbend to open upper back
04:08 Urdhva hastasana to uttanasana, plank, and baby cobra
05:06 Side body stretch - ardha vasisthasana
05:55 Vasisthasana - side plank
06:45 Chair to twisted chair - parvrtta utkatasana
07:30 Lizard lunge
09:15 Squat with toes slightly turned out
09:46 Humble warrior with a bow at the diagonal
11:21 Virabhadrasana 2 - Warrior 2
12:28 Humble warrior - fingers interlaced, bow
14:04 Balancing with hip flexion and hip extension
16:05 Ardha chandrasana variation with hip flexion & extension on lifted leg
18:37 Dandasana to Parvrtta Marichyasana 1
21:20 Half happy baby plus extended grounded leg
22:17 Bent leg lift to strengthen lumbar curve with toe taps
23:03 Supine twists focused on lifting with underside leg
23:38 Supta Baddha Konasana to lifted pelvis
24:10 Savasana






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



#fulcrumblu #stepup #yogainspiration

1 1

It is best to have a yoga practice w/ all 7 movements of the spine -- this accessible practice can be applied throughout your day -- an easy way to design your practice to include each spinal movement.
00:08 7 ways to move the spine
00:37 Axial elongation as you sit well in a chair
01:37 Diaphragmatic breath practice while refining spinal curves - Number 1
02:27 Lateral spinal movement Side body stretch to right and left - Number 2 & 3
03:28 Wide stance forward bend - Number 4
05:46 Seated backbending - Number 5
06:33 Seated Twist to the Right - Number 6
07:08 Seated twist to the Left - Number 7
Rita's website: https://fulcrumblu.com/
Anusara yoga website: https://www.anusarayoga.com/

Search "back" on the Fulcrum Blu channel and you will find several practices to customize your back practice in yoga.

https://youtu.be/xG-hATerw-0
https://youtu.be/rI5aw48pdY4
https://youtu.be/dOGPEvmN4hU
https://youtu.be/eDkvlL-XcDU
Yoga in bed: https://youtu.be/WXUld8JZXcQ and https://youtu.be/cIvLjICcrL8
Chair yoga: https://youtu.be/xG-hATerw-0



#fulcrumblu #chairyoga #backmobility

2 0

Counterbalance your poses when you contrast one side to another. Unlike yoga classes, home practice gives the opportunity to go deeper by isolating the idiosyncracies of each side. In this practice take the time to go deeper through your attentiveness to identifying what side could use more time in the pose.

01:10 Seated side stretches
03:11 Supine stretch with arms overhead, feet & hands move to same side
07:48 Runners lunge followed by achilles stretch in child pose variation
09:36 Downward dog to walk the dog
11:28 Chair pose - utkatasana to twist
12:41 Low lunge - anjaneyasana for thigh stretch
16:23 Prasarita Padottansana with a twist
18:10 Lunge to each side in wide stance
18:58 Tricep stretch to pat back as prep for gomukasana
20:46 Humble warrior with arms in gomukasana
22:52 Triangle
24:40 Ardha ustrasana variation from lunge
27:50 Dandasana
28:10 Seated hip flexion
29:46 Ardha Matsyendrasana - seated twist with Baddha konasana to compare the sides
32:46 Supta Padangustasana for hamstring contrast
35:20 Windshield wiper - opposite side arm reaches overhead
39:51 Savasana

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



#fulcrumblu #yogaathome #yogapractice

1 1