Because we're so excited that the studio is open again, we are making this heart opening our pose of the month! Cobra Pose (Bhujangasana) is a staple in every yoga class as it strengthens, rejuvenates and increases the flexibility of the spine and also stretches and opens the abdomen, chest, lungs and shoulders.

The biggest thing is to not overdo the backbend. To find the height at which you can work comfortably and avoid straining your back, start by taking your hands off the floor for a moment in a Baby Cobra. This is a great way to help strengthen the muscles in the mid-back before moving into the full version of the pose. Placing your elbows down in Sphinx Pose is always a great option too if you find Cobra too much for your low back. If you're particularly bendy try King Cobra by bending your knees and touching your toes to your head! Striking Cobra is also a fun variation where you bend the elbows and bring the fingertips out to the sides to press up and lift through the chest.

How to get into the pose

Lie on the ground in prone position (with your face down). Lengthen and stretch your legs and keep the tops of your feet on the ground. Keep your hands on the ground under your shoulders and your elbows hugged to your body. Push the thighs, tops of the feet and the pubis strongly into the ground. Inhale and start straightening the arms using the back muscles to pull the chest up off the ground. Stop at the height at which you can maintain a comfortable position. Firm the buttocks once you have reached the point at which you will stay. Bring the side ribs forward and firm your shoulder blades against the back. Pull the top of the sternum up; however, avoid bringing the front ribs forward. The backbend needs to be distributed evenly throughout the length of the spine, from the neck to the tailbone. Breathe easily and stay in this pose for 15-30 seconds. Exhale and return to the starting position.

Benefits

• Strengthens and rejuvenates the spine and is recommended for individuals having a stiff back.
• Stretches shoulders, abdomen, chest and lungs.
• Firms the buttocks.
• Stimulates the organs situated in the abdominal region.
• Opens up the lungs and heart.
• Relieves the pain from sciatica.
• Increases the flexibility of the spine, therefore it is recommended for individuals suffering from lumbago and slipped or prolapsed discs of the spine.
• Therapeutic for asthma.
• It is mentioned in the traditional texts that Bhujangasana increases body heat, kills disease and awakens Kundalini.
• Increases the blood circulation in the pelvic region and keeps the organs situated in the pelvis healthy.

For April (and maybe a few months to follow) our pose of the month is Namaste at Home. Your Zama membership now gives you access to online classes. All you have to do is request by following the steps below!

If you would rather cancel or suspend your membership, please email us at info@zamayoga.com.au.

For members with a class pass
Your class pass can be used towards online class access. Please contact us to find out more.

If you are not a member
Check out our We've Got Your Back membership deal. We're offering NEW client prices for all AND we are waiving our minimum term on our Ongoing Membership! We just require two weeks written notice to cancel.

If you can keep going with our online classes, we would really appreciate your support!

How do online classes work?

STEP 1: Join our Online Library
Request access to our library by emailing us at info@zamayoga.com.au. These classes are a combination of audio and video classes on G Drive. Make sure the email address you use is the email address on your member account.

STEP 2: Join our Facebook Group for Live Streaming
Request access to our private Facebook group here and watch live streamed classes as they come available.

Your patiences is appreciated!
Because adding you to our online library and Facebook group is a manual process, it will take us some time. We will add you as fast as we can but please be patient in waiting for your access. We will return your email and let you know when you're added.

Techy Bits
There will be technical issues, you can almost guarantee it! You will need wifi access, good internet speed and a decent browser to watch the classes on G Drive and Facebook. We recommend Google Chrome. You will need to enable Cookies and pop ups and all that jazz. We can't provide assistance in online classes but we will endavour to answer your questions where we can.

*The fine print: These classes are available for a trial period. For now all our Ongoing and 12 Month Members with an active membership (not on suspension) will be able to enjoy this service. If you have an existing class pass, you can use this towards access. Email us at info@zamayoga.com.au.

Hands up if Balasana (Childs Pose) is your favourite pose of all time. Well, actually more like hands down and forehead down. For March we're making this resting posture our pose of the month. Explore what feels nice! Is it knees together, knees apart, arms forward, arms behind? If your forehead can't touch the floor you can always make a pillow by stacking your hands or use a block. If your hips are reaching back to the heels try a folded blanket between the hips and legs or a bolster. We usually don't breathe consciously and fully into the back of the torso. Balasana provides us with an excellent opportunity to do just that. Imagine that each inhalation is "doming" the back torso toward the ceiling, lengthening and widening the spine. Then with each exhalation release the torso a little more deeply into the fold.

Benefits

• It helps in gently stretching the thighs, hips and ankles.
• It helps in calming the brain.
• It helps in relieving fatigue.
• It helps in relieving back and neck pain when the pose is performed while supporting the head and torso.
• It helps in relieving the symptoms of stress.

Variations

• If you're after something a little different take a side stretch in Balasana or thread your arm under for a twist and shoulder stretch.
• If you'd like to flow try going from cat cow and pressing back to Balasana, or flow from Balasana through tabletop to a cobra and press back again.
• If you'd like something more restorative place a bolster in between your legs, elevate with blocks and give it a big old hug.
• If you're after something comforting you can reach both arms through your legs, letting your shoulders descend and turn your cheek to one side. 
• If you're after something a little more active extend your arms forward keeping the forearms and elbows lifted off the ground to feel more of a stretch along the chest and length through the side body. This is a nice way to prepare for downward facing dog.

For February we're going back to basics with Tadasana (Mountain Pose). It is also known as Samastithi: Sama implies equal or same and Stithi implies standing. Hence, this pose implies standing still like a mountain. Tadasana is the foundation for all standing postures, however it is quite useful to practise Tadasana as a pose by itself. You can have your feet hip width part, feet together or big toes turned slightly into each other - it's really wherever you feel the most grounded and stable. While standing in the pose breathe easily and stay in the pose for at least 30-60 seconds. This gives you a chance to really draw your awareness through the whole body from rooting down through the feet, lifting up above the kneecaps, lengthening the sitting bones, releasing the shoulders and feeling tall through the top of the crown. Besides improving your posture, Tadasana strengthens the ankles & legs, firms the buttocks & abdomen, and develops flexibility and strengthens the spine. 

For the new year we want you to shine in all directions of your body in Extended Hand to Big Toe Pose (Utthita Hasta Padangusthasana). An awesome pose to get balanced and strengthen your ankles whilst stretching the back of your legs. You can play with holding your big toe, the inner or outer edge of your foot, or use a strap. If extending your leg all the way out isn't available then that's no problem - allow yourself to bend your knee! It's better to have a lovely lengthened spine rather than hunching over or sticking your hips out behind you. You can also do this pose reclined on your back. Our favourite is using a strap for a big old hamstring stretch and opening out to the side for some yummy external rotation in the hip.

Tolasana strengthens your wrists, arms & abs as you place your hands besides your hips and lift yourself off the floor from lotus pose. Can't pretzel your legs into lotus? No problem - you can do this pose in half-lotus or an easy crossed legged position. You can work on lifting one foot off the floor first, and then try to lift off both. Blocks are your best friend in this pose as it gives you more length in your arms to lift up off the floor. Make sure to do this at least twice to keep it even and switch the cross of your legs.

We wanted to test your balance a little for our October Pose of the Month with Both Big Toe Pose also known as Ubhaya Padangusthasana. Think of this pose like Boat Pose but holding your toes! It's a challenging posture that tones your abs whilst balancing on your sit bones. Try and keep your back long and lifted, so if that means you have to bend your knees to keep that length then that's totally okay. A fun way to get move through this pose is rocking into Halasana from it.