Get Stronger (and Smarter) During Yoga With 6 Expert Tips

If you're a yoga regular, you know that sometimes even one tiny instruction can totally change your relationship with a yoga pose. All these tips from world-renowned yogis have left me having an "Aha!" moment on my mat. You too may find your yoga practice transformed after reading through this advice.

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The secret to stronger and steadier postures where you're on your hands comes from deep within the serratus anterior. This muscle connects the front ribs to the shoulder blades, and when it's engaged, your shoulders are in a much safer and stronger position. It can be tricky to learn how to do this, so here's where yogi extraordinaire Kathryn Budig's "Jackie Chan" tip comes in to help.

Kathryn says if you mimic Jackie Chan's kung-fu stance "elbows bent, biceps tight to the body, forearms out" you'll feel the serratus anterior engage. When you engage this muscle, it protects your shoulders and keeps your upper body stable, strong, and safe.

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Although you might not recognize it, Upward Facing Dog actually acts as a back bend. Schuyler Grant of Kula Yoga explains that the idea behind Cobra and Up Dog is to "maintain stability in your lower abdomen and lengthen your lower back." When you draw attention to your belly and back, you'll find that bringing the bend to your upper back comes much more naturally.

People tend to hang out in Upward Facing Dog and focus on pushing up through their arms. Under utilizing your legs, chest, and shoulder muscles in Upward Dog is a big mistake, since those are what should be working in the pose. Schuyler gives a helpful tip to visualize the pose once you're moving into it: "Always feel like you're pulling your chest forward and through, not pushing it up away from the floor." Once you make this shift in your practice, you'll find more flexibility (and less tension) between your shoulder blades and in your chest.

Source: Laughing River Yoga

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Get Stronger (and Smarter) During Yoga With 6 Expert Tips