DerekOffChain

Sun Salutation B is a well-known way to warm up for practicing yoga postures. In addition to heating the muscles and increasing mobility, regular practice of Sun Salutation B will increase overall strength and make the practitioner familiar with some of the basic postures of yoga. Practice with Us in Courses & Events: www.thesimplechallenge.com Chapters: 00:00 How should we practice Sun Salutation B? 01:15 How to practice the first posture of Sun Salutation B, Utkatasana 03:03 Demonstration of Sun Salutation B 03:30 Technique for Bringing the Heel Down in Warrior 1 04:48 A Technique for how to Step the Foot Forward into Warrior 1 07:43 Exact breathing practice during the Sun Salutation B Movements 08:30 Why it’s important to cultivate good yoga practice habits 09:38 Proper technique for hip rotation in Warrior 1 11:00 How the stomach should move during breathing 15:15 Demonstration of Sun Salutation B in stride with correct breathing

Janu Sirsasana, or “Head to Knee Pose” is a yoga posture ideal for creating more flexible hips, opening tightness caused by everyday activities and improving overall joint circulation, mobility and space in the body. Derek gives several modifications and variations for beginners, and tips for advancing this hip-opening yoga pose. Find Courses & Events at: www.thesimplechallenge.com Chapters: 00:00 What is the best seated posture for opening the hips? 00:50 How to modify your seated yoga posture if your hamstrings are tight. 01:15 How to practice Dandasana - Staff Pose 01:53 A demonstration of practicing Janu Sirsasana A (Head to Knee Pose A) 03:33 Beginner’s Modifications for Janu Sirsasana A to 05:06 A Yoga Technique for Practicing Janu Sirsasana A with a Knee Injury 05:44 How to have correct upper body alignment in Janu Sirsasana A to create more flexibility in the hip 06:50 How to safely release your yoga posture. 07:43 What to do about asymmetrical flexibility on the right and left sides in a yoga posture. 08:20 How to keep the knee joint safe when entering and leaving postures. 09:50 A Yoga Technique for rotating the torso in Janu Sirsasana A to open the hip

People quit yoga for many reasons. These are the top 3 reasons people stop practicing yoga. PLUS a bonus reason people quit yoga, and how to keep practicing yoga for a lifetime. Practice with Us: www.thesimplechallenge.com Chapters: 00:00 - Top 3 Reasons People Quit Yoga 00:32 - Reason People Quit Yoga #1: Soreness & Intimacy 02:00 - Injuries Can Make Starting Yoga Difficult 06:20 - Reason People Quit Yoga #2: Progress Plateaus 09:30 - Yoga is an Hygiene for cleaning the inner body and its systems 12:00 - The Secret to Deeper Sensations in Yoga Practice 13:16 - Reason People Quit Yoga #3: Progress Plateaus 15:15 - Not All Yoga Studios Are the Same 17:20 - BONUS Reason - You had a terrible First Experience with Yoga

Tight hips can be made more flexible with Baddha Konasana, commonly called bound angle pose or butterfly pose. This posture opens the hips and increases hip rotation, especially good for people who sit for long periods or who have had hip injuries. What are the benefits of Baddha Konasana? Benefits include greater hip flexibility, more open hips, improved range of motion and better. This video includes three variations of Badhakonasana, for beginners, intermediate and advanced. Derek also shows how to practice bound angle pose on a block. Related links: www.thesimplechallenge.com Chapters: 00:00 - What are the benefits of Baddha Konasana? (Often Called Butterfly or Bound Angle Pose) 00:50 - How to Practice Butterfly Pose (Bound Angle Pose) 01:43 - Tricks for Positioning the feet in Baddha Konasana 04:00 - Using the arms and elbows to deepen the posture 04:22 - Using the gluteus minimus and the feet to increase flexibility in butterfly pose 05:15 - Using core strength to lead the fold into Baddha Konasana 05:42 - Practicing Variation B of Baddha Konasana

Yoga students often want to accomplish flexibility in the hips and hamstrings, but opening the front of the body and flexing the spine backwards in a healthy and safe way will create greater flexibility in the whole body. Backbends also balance forward folding so that the body does not become lop-sided. Using Camel Pose, a beginner’s backbend, Derek shows how you can expand the breathing cavity, open the chest, deepen breathing and improve your spine health. Also known as Ustrasana, Camel Pose has several variations for beginner, intermediate and advanced yoga practitioners. We study these different Ustrasana techniques in this video. Related links: www.thesimplechallenge.com Chapters: 00:00 - Why Practice Camel Pose? 00:45 - Benefits of Camel Pose 02:10 - How to safely practice backbends if you have back injuries or issues 03:20 - How to Practice Camel Pose 04:12 - How to hold the neck in Camel Pose 05:10 - Counter Posture for Camel Pose - Child’s Pose 05:38 - A Modification for Camel Pose - Tucking the Toes 07:48 - Full Expression of Camel Pose with Feet Flat (Intermediate and Advanced) 08:50 - How to safely exit Camel Pose 09:20 - Two Counter-Postures for Camel Pose

Breath of Fire is a type of Pranayama, which are yogic breathing practices designed to purify the body, strengthen the body’s systems and cleanse the respiratory system. Pranayama also tunes the mind and establishes greater capacity for concentration and presence. This video has three tips for improving your practice of this breathing so that your effort is as beneficial as possible. Over time, you will build up your practice so that you can practice a long and healthy pranayama session with consideration of all these techniques while calm and focused. Related links: www.thesimplechallenge.com 00:00 - How to Use Kapalabhati Breath 00:50 - A Story of The Power of Breath of Fire 02:00 - Benefits of Practicing Breath of Fire 03:00 - Considerations for Staying Calm and Relieving Tension While Practicing 05:05 - Avoiding the shallow inhale during the practice, Exhaling with Purpose 06:10 - Involve the core and the depths of the body to encourage core integration 08:45 - Setting the Foundation for Sitting and Practicing Kapalabhati Breathing 09:45 - Demonstration of Kapalabhati Breathing (Breath of Fire)

Triangle Pose, or Trikonasana, is a basic standing posture in yoga. This video will teach you tips for how to do Triangle Pose for beginners and Intermediate students. There are many benefits of Triangle Pose, including greater hamstring flexibility, increased mobility in the hips, muscular strength, an elongated spine and relief of lower back pain. Triangle Pose is called Trikonasana in Sanskrit. There is are some variations in how Triangle pose is practiced in Ashtanga style and in the Iyengar Method. Both have their benefits and challenges. Regular practice of Triangle pose will help a student to progress to other standing postures over time. Related links: www.thesimplechallenge.com Chapters: 00:00 - What are different ways of practicing Triangle Pose? 01:00 - Setting Up Your Alignment in Triangle Pose 02:00 - How to Charge and Engage the legs in Trikonasana 03:25 - Some Basic Tips for Keeping the Spine Straight in Triangle Pose 04:30 - Where to place the hand and how to catch the toe in Triangle Pose 05:00 - How to breathe in Triangle Pose 05:50 - How to Switch Sides in Triangle Pose without Losing Energetic Balance 06:50 - Benefits of Regular Practice of Triangle Pose on the Body’s Systems

Want to know how to touch your toes? This quick video will explain how to touch your toes, even if you have tight hamstrings, knee injuries or feel stiff in your lower back. We’ll use yoga’s seated forward bend, Paschimottanasana, which means “Intense Western Stretch Posture” because it stretches the entire back, or western-facing, side of the body. Related links: www.thesimplechallenge.com Chapters: 00:00 - What Posture is Best to Practice for Touching Your Toes? 00:40 - Tip for Touching Your Toes if Your Lower Back is Stiff 01:41 - Tip forFolding with a knee injury or tight hamstrings 02:20 - Tips for Becoming More Flexible Over Time

Ashtanga Yoga Demonstration, The Primary Series, Naples, FL Ashtanga yoga is a method of yoga practice with eight limbs, or disciplines, of study. This yoga demo done in Naples, Florida shows the asanas, or postures, in the primary and beginning of the second series of Ashtanga. Ashtanga asanas link movement with breath, which is called vinyasa yoga. The Ashtanga yoga primary series is a defined series of postures that is practiced over and over again until the different parts of the body become more agile and flexible. Here, Derek Hopkins presents the postures with a commentary on practice for students of all ages and backgrounds. While some consider Ashtanga Yoga to be the hardest yoga, it is a student’s approach that makes a method accessible or difficult. Related links: www.thesimplechallenge.com Chapters: 00:00: Welcome 00:07: Ashtanga Invocation Mantras 00:42: Sun Salutations A & B 03:05: Forward Fold Foot Big Toe Posture (Padangusthasana) 03:31: Foot to Hand Posture (Padahastasana) 04:00: Triangle Pose (Utthita Trikonasana) 04:35: Revolved Triangle Posture (Parivritta Trikonasana) 05:35: Extended Side Angle Posture (Utthita Parsvakonasana) 06:15: Revolved Extended Side Angle (Parvritta Parsvokannassana) 07:25: Wide Legged Forward Folds (Prasarita Padottanasana A - D) 08:15: Prasarita Padottanasana B 08:45: Prasarita Padottanasana C 09:22: Prasarita Padottanasana D 10:00: Pyramid Pose (Parsvottanasana) 11:07: Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana) 12:55: Standing Half Bound Lotus Pose (Ardha Baddha Padmottanasana) 15:05: Fierce or Powerful Pose (Utkatasana) 15:55: Warrior 1 (Virabhadrasana A) 16: 35: Warrior 2 (Virabhadrasana B) 17:30: Staff Pose (Dandasana) 17:50: Intense Western Stretch Posture / Seated Forward Bend (Paschimottanasana) 19:18: Upward Plank (Purvottanasana) 19:55: Half Bound Lotus Intense Western Stretch (Ardha Baddha Padma Paschimottanasana) 21:30: Three Limbs Face One Foot Forward Bend (Triang Mukhaikapada Paschimottanasana) 22:48: Head to Knee Posture A (Janu Sirsasana A) 24:20: Head to Knee Posture B (Janu Sirsasana B) 25:45: Marichi’s Pose A (Marichyasana A) 27:25: Marichi’s Pose B (Marichyasana B) 29:28: Marichi’s Pose C (Marichyasana C) 31:27: Marichi’s Pose D (Marichyasana D) 34:00: Boat Pose (Navasana) 35:20 Shoulder Pressure Pose Arm Balance (Bhujapidasana) 36:15: Tortoise Pose (Kurmasana) 37:37: Sleeping Tortoise Pose (Supta Kurmasana) 38:45: Womb Embryo Pose (Garbha Pindasana) 39:45: Rooster Pose (Kukkutasana) 40:07: Bound Angle Pose A & B (Baddha Konasana A & B) 41:11: Seated Wide Angle Posture (Upavistha Konasana) 42:30: Sleeping or Reclined Angle Pose (Supta Konasana) 43:10: Reclined Big Toe Hold Pose (Supta Padangusthasana) 44:48: Wheel Pose (Chakrasana) 45:10: Both Feet Big Toe Posture (Ubhaya Padangusthasana) 45:40: Upward Facing Intense Western Stretch Posture (Urdhva Mukha Paschimottanasana) 46:30: Bridge Pose (Setu Bandhasana) 47:00: Wheel Pose (Chakrasana) 47:25: Rope Pose (Pashasana) 48:34: Heron Pose (Krounchasana) 50:08: Locust Pose (Salabhasana) 50:46: Frog Posture (Bhekasana) 52:00: Bow Pose (Dhanurasana) 52:33: Sideways Bow Pose (Parsva Dhanurasana) 54:00: Camel Pose (Ushtrasana) 55:05: Little Thunderbolt Posture (Laghuvajrasana) 56:05: Pigeon Posture (Kapotasana) 57:07: Upward Bow Pose (Urdhva Dhanurasana) 58:42: Intense Western Stretch Posture (Paschimottanasana) 59:50: Shoulder Stand - Supported Whole Body Posture (Sarvangasana) 1:00:34: Plow Pose (Halasana) 1:01:00: Ear Pressure Pose (Karnapidasana) 1:01:25: Upward Lotus (Urdhva Padmasana) 1:01:50: Embryo Pose (Pindasana) 1:02:15: Fish Pose (Matsyasana) 1:02:45: Extended Leg Pose (Uttana Padasana) 1:03:12: Headstand (Sirsasana) 1:05:25: Bound Lotus & Final Breathing Practices (Baddha Padmasana) 1:06:45: Lotus Posture with Jnana Mudra with Breathing (Padmasana) 1:07:50: Scale Posture (Tolasana or Utpluthih) 1:08:36: Closing Mantras 1:09:40: Corpse Pose (Savasana)

There are many types of meditation. In this practice with commentary, Derek uses the asanas, or physical postures, to cultivate a meditative state. When we practice breathing and poses together, we have a more peaceful internal environment and can access inner truths often unavailable during business or preoccupation. Always consult a doctor before practicing. These postures are meant as a yoga demonstration. The benefits of meditation in yoga include greater focus, a more balanced attitude towards life and a more conscious awareness of our impact on the world around us. Related links: www.thesimplechallenge.com

How you breathe during a yoga asana practice is important. The appropriate method is called Ujjayi breath, which means “victorious breath” in Sanskrit. How you breathe is every bit as important as how you do the postures. Learning the correct technique will amplify your experience tremendously - neglecting proper breathing in yoga can contribute to tension, fatigue and strain. In this tutorial, Derek demonstrates some ideal techniques for beginners to yoga and for students who may have experience with the postures, but still need more work on refining their breathing. Related links: www.thesimplechallenge.com 00:00 - What is Ujjayi Breath? 01:50 - Demonstration of Regular Breathing 2:08 - What is Ujjayi Pranayama? Demonstration 03:01 - How do you do Ujjayi Breath? 03:45 - A Technique for Getting Started with Ujjayi Practice 05:00 - Ujjayi Breath is More Important than the Postures

This follow-along practice invites a steady progression into deep postures that free the joints, strengthen muscles and open the channels of the body for greater peace and flexibility. Each posture receives attention. How should a beginner practice yoga? With the same attention and observation that he or she will later use in the practice of advanced postures. Can yoga be learned from home? Yes. Yoga can be studied and learned over time with patience and discipline, taking time each day to study and express the different postures so they deepen over time. Is it good to practice yoga outside? Yes, yoga can be happily practiced outside with a different environment to make space. An open sky above is often a welcome challenge for balance and orientation, even moreso than an enclosed space. Here, Derek Hopkins presents the postures next to Weaver Lake in Sequoia National Park, with a simple explanation of the practice for students of all ages and backgrounds. Related links: www.thesimplechallenge.com

This follow-along practice challenges you to slow down and make the most of each posture. Any level of practitioner can use this practice with its active and restorative poses. Practice along.

Regular yoga practice can open and clear the channels of your inner body, healing and maintaining the cardiovascular system. This supports bloodflow and joint health as well as nerves and connective tissues. A second benefit of yoga is its ability to increase strength, both comprehensively across the entire body and in specific muscle groups. Yoga also improves mobility, protecting the joints, irrigating the crevices of the body and lengthening the muscles, connective tissue and fascia to increase range of motion. Related links: www.thesimplechallenge.com Chapters: 00:00 - Reasons I Still Practice Yoga After Many Years of Experience 00:45 - Reason #1: Yoga Improves Circulation (2 Types) 02:16 - Reason #2: Yoga Increases Strength 03:57 - How does yoga make you stronger differently than weight lifting? 05:30 - Reason #3 Yoga Facilitates Greater Mobility 06:45 - Yoga can help recover injuries by taking the injury through the practice 08:00 - Wisdom from Ashtanga Teacher David Swenson on How Yoga is Different from Gymnastics & The Power of Breathing 08:58 - What Happens after 2 weeks without yoga practice?

How do you protect your knees during lotus practice? This session has several methods for taking care of your joints during this intense hip-opening posture. Your can still practice lotus through or after a knee injury - always consult your doctor - using some of these techniques. Half lotus is a yoga posture that increases joint mobility in the hips and legs. Trying different variations will increase your wisdom in completing the pose. Related links: www.thesimplechallenge.com

Ujjayi Breathing is a way of breathing in yoga to have control of the breath, its pace and depth, and to create heat in the body. It is a type of pranayama, which are breathing practices that have specific benefits and intentions. Breathing correctly will improve the integrity of your practice and make each posture more accessible. The benefits of ujjayi breathing include detoxification, heat, strength of the muscles and diaphragm, improved respiration and greater mental focus. This video covers techniques to advance your ujjayi breathing so that you continue to improve over time. Just like learning the postures in depth increases your experience of the opportunities, so does continuing to develop your breathing increase your wisdom within the practice and ability to direct your breathing.