Omkar Yoga Shala

Chair Pose

Ayurveda for your day.

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Bhastrika Pranayama can be a powerful practice during cold weather, with its active breathing helping generate warmth and energise the body.

Keep the spine upright, the breath rhythmic, and the movement controlled. Practice gradually rather than forcing the speed or intensity.

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A simple way to approach Crow Pose is to use a block for support.

Place the block in front of you, shift your weight forward, and gently rest the forehead on the block. From there, lift one foot at a time and gradually bring both legs off the floor.

This helps you understand the forward weight shift without worrying about falling.

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If your foot doesn’t reach all the way forward into Ashwa Sanchalanasana from Adho Mukha Svanasana, try changing the way you shift your weight.

As you move forward, lift one palm off the mat. This creates more space for the leg to travel forward and can make the transition much easier.

Practise the movement slowly and with control rather than forcing the foot into position.

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Reverse Prayer can be challenging when the shoulders don’t yet have enough mobility.

Using wall ropes gives the arms support and helps you gradually work toward the position without forcing the shoulders or wrists.

The prop allows you to focus on opening the chest and improving shoulder mobility step by step.

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If Chaturanga feels too demanding because you’re still building arm and core strength, use a bolster for support.

Place the bolster under the chest and practise lowering with control, then press back up while keeping the elbows close to the body.
This allows you to work on the correct movement pattern while gradually building the strength needed for the full posture.

Use the support to develop the posture—not to rush past the process.

If lifting the legs into Sirsasana feels difficult, the issue may be where your weight is placed.

When the legs feel heavy, shift the weight slightly forward into the forearms and hands, rather than trying to pull the legs up with force. A wall can give you the confidence to practise this weight shift and understand the balance point.

Once the base becomes stable, the legs can begin to feel much lighter.

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If rolling into Halasana feels difficult, you don’t have to force the transition.

Using a bolster can give you the support needed to enter the posture from Adho Mukha Svanasana with more control. It allows you to work on the shape and spinal length without struggling to roll the body backward.

Props can help you understand the posture before attempting the full transition.

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