Terre Pruitt's Blog

In the realm of health, wellness, fitness, and the like, or whatever inspires me.

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Posts Tagged ‘Salabhasana’

Gate, Locust – Pictures May Help

Posted by terrepruitt on November 8, 2021

In 2014 I wrote a post about a list of favorite poses and how I wanted to do them everyday. I also mentioned how I would post further about them. Well, neither happened. I know I didn’t do the poses everyday and I can’t find that I made any additional posts except the one I just posted recently primarily to assist my students in learning the Half Moon Pose which was on my list but not in that post. This post along with the next few are just to add to the post from 2014 and the posts about the poses.

In the 2014, Working On My Favorite Yoga Poses, I mentioned the gate pose. I sometimes see it called Crossed Gate. Parighasana or Gate pose is an intense side stretch done on one knee that tends to also make it a balance pose. It may be that when thinking of balance poses we think standing and primarily on one foot, well since the body is stretching over to one side which also requires the engagement of muscles that we use to balance, it is somewhat of a balance pose. There may be a smidge of clicking involved for you to get the whole picture (for instructions on how to do it click Finding Balance In The Gate) but I wanted to post an actual picture as I decided it may be helpful in doing the pose.

Also mentioned in my 2014 post is Locust (Salabhasana). This is a prone pose (lying on the belly) that is excellent at engaging many muscles on the back side of the body (trapezius, deltoids, triceps, lats, erector spinae, glutes, hamstrings, and calf muscles). It is back bend, that for many people is small, like with all poses everyone does it different and it can be bigger, but as with all back bends it opens the front of the body. I prefer to do it with my arms behind me palms up and my feet together. As with all the asana there are many variations and modifications that can be done. I still think of it as “Icky Name, Great Pose” (where you can click for instructions). I figure a picture might be helpful.

Do you include either of these poses in your practice?

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Different Ways To Recycle

Posted by terrepruitt on October 23, 2017

I like it when I have an idea for a blog post and I don’t have to think about what to write. I wish that were always the case. I like to post on Mondays, Wednesdays, and Fridays, but I just don’t always have that many posts in me. I have been struggling lately with posting on Mondays when I have been at my dad’s all weekend. Going through stuff and getting rid of items is proving more difficult than one would think. So many people and entities say to recycle and donate, but that is harder said than done. While trying to think of something to post about I got to wondering what I posted about on this day (or close to it) in the years past. So . . . speaking of recycling. (See how I did that?)

In 2009 I posted about the free songs iTunes used to give away. Do they still do that? Back then they used to give out cards at Starbucks and they had a code to a free song. I was introduced to a lot of artists and songs that way that I still listen to. I also posted about Collage Video which is a website you can get exercise DVDs from. I had liked the way they described the videos with a break down of minutes of each cycles.

In 2010, October 23rd fell on a Saturday and I was posting on Saturdays back then. I posted about Nutrition Facts of Bell Peppers. I LOVE bell peppers.

In 2011, the 23rd fell on a Sunday, on October 22nd, a Saturday, I posted about being Ready To Receive. In my post I talked about when we first experience or hear about something sometimes we put up our barriers and we don’t want to accept it, so we really have to be ready and “open” to receive in order to actually receive and learn. I also mentioned Natural Time and how we are ready and open in our own natural time. While I wasn’t talking exactly about what was going on at the time, it was somewhat related to it. October 2011 is the year my mother-in-law was in a fatal automobile accident. She died October 23, 2011, six years ago today.

October 2012 I was making smoothies. In September of that year I had gotten my super blender for my birthday and I was making and drinking smoothies. I found that during that period I did believe the science behind the need to rotate the vegetables according to the family, but I never quite got it right. I wrote about it in my The Greens Go Round And Round post, but for me it was easier said than done.

October 23, 2013 fell on a Wednesday and I wasn’t posting on Wednesday back then, I was posting on Tuesdays and Thursday. On Tuesday the 22nd I posted about a yoga pose. I posted Icky Name, Great Pose which is about the locust pose (Salabhasana) where you lift your legs and chest up off the ground creating a back bend. On Wednesday I posted about how Messing Up Is Fun. It is about Nia and what a student felt about it.

I was actually thinking about my post from October 23, 2014 just the other day! But I didn’t know that. I was thinking about the “tea” that I had heard about that one blogger drinks when she is sick. She calls it Sick People Tea. I wrote a little bit about it and the oregano that is part of the recipe.

October 23, 2015 was a Friday. I wasn’t posting on Fridays back then. But we had our cats and on the 22nd I posted about them. The post includes some of the best pictures I have ever taken of them. They are pretty darn beautiful. On the 24th I posted about the difference between what are labeled Leisure Classes with the City of San Jose and what are Group Ex classes. Although the City of San Jose no longer has the “Group Ex” program we have SJCITY Fit, which is similar. You might want to check it out as their annual membership is a GREAT deal!

In 2016 I was posting on my current schedule of Mondays, Wednesdays, and Fridays. The 23rd of October fell on a Sunday so the closest post to the 23rd is the 24th and I posted about Sunburns And Ants.

I do hope you will have a moment to click over and check out one or two of the posts from Octobers past.   Which one  has you wanting to click over and read it?  Perhaps you can click over and like it and leave a comment.

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Icky Name, Great Pose

Posted by terrepruitt on October 22, 2013

I really like the locust pose itself, I don’t care for the name.  I think this pose is really nice because it is so easily modified so it fits well into the Gentle Yoga class I am teaching.  Everyone can do it because there are so many versions of it.  Since every body is so different and in different states of health and flexibility most yoga poses can be modified to accommodate.  Some poses require props; straps, bolsters, blocks, etc.  This one is really nice because of its simplicity.  It is a prone posture, where you lie on your stomach, and it is considered a back bend.  Locust pose or Salabhasana is the pose in which you lift your legs and chest up off the ground.

To do the Locust pose you lie on your stomach.  Your arms are at your side, hands near your hips with the palms facing the ceiling.  Forehead is on the floor allowing the back of your neck to lengthen.  Your legs are hip joint width apart.  Reach with your toes toward the opposite wall.  Firm your thighs.  Exhale as you lift your thighs off of the ground using your hamstrings and glutes.  Your legs remain straight.  There is no bend at the knees.  Your pelvis and lower ribs are pressing into the earth.

At the same time you lift your legs you lift your head and chest off of the ground.  Either looking down or up, with your chin parallel to the ground.  Wherever it is comfortable for your gaze to rest be sure to keep the neck lengthened so as not to crush the back of the neck.  Lift your arms off of the ground, keeping your palms toward the ceiling.  Throughout the lift of your upper body and while you are lifted, you are keeping your shoulders back with your shoulder blades down – toward your hips.  There is space between your shoulders and your ears.

While up in this back bend you can turn your big toes toward each other, this will rotate the front of your thighs inward.  The back of your legs are firm, muscles squeezing but not clenched, so that the back of the body is active but not cramping.

(11/08/21: Click Gate, Locust – Pictures May Help for a picture.)

Breathing into the active muscles will help keep them active yet relaxed.  As you breathe imagine the oxygen traveling to the tense areas.

This pose is meant to be held.  So hold the pose for as long as is comfortable.  Then repeat as your routine allows.

There are many ways to modify this.  You could just lift one leg at a time, keeping your forehead and arms on the ground.  Or you could lift both of your legs, with your arms and forehead down.  Or you could lift your chest, and let your arms and legs stay on the ground.  Or you could lift just your arms.  Or you could lift one arm and one leg, or you could, lift your legs and your chest and keep your arms on the ground.  You probably see all the different ways it can be modified.  The key is to find the area of your body that is the most difficult to lift and focus on learning to lift that area.  Then once you master the difficult area you will be able to add it to the easiest one and progress from there into the back bend.

Another way to modify this which can be in addition to the aforementioned modifications is to place a folded towel or blanket under your pelvis and/or ribs.

Remember whether you do the full pose (as described here) or any modification of it, your spine is lengthening and you are keeping your shoulders back and down towards your hips throughout the entire pose.  To help with keeping your shoulders back and down, imagine opening your chest as you lift it off of the earth.

This pose helps strengthen the muscles along the backside of the body including the triceps, lats, glutes, and hamstrings.

Do you like this pose?  Do you include this pose in your practice?

Some Benefits Of Doing Back Bends

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