Jamie Henderson Yoga

My Online Studio has been designed as a comprehensive system of Vinyasa Yoga for students to practice and study to create time and space for you to explore and deepen your yogic journey and the philisophy on Bandha.

The Element Series and Ashtanga Yoga’s Primary Series are at the core of The Asana Guide with fully guided classes and instructions on how to practice these series along with tutorials, asana breakdowns and injury prehab / rehab guides to support your progression and study.

The Asana Guide along with The Jump Back Breakdown, The Pranayama Guide and The Handstand Guide are structured for all levels of practitioners who want to learn a balanced approach to yoga and meditation.

As some students are working on thier jump backs, I thought I’d take a quick video today of me doing Primary Series. No prep or edits.

The first half off the series and up to Supta Kurmasana can feel tough. It’s a lot of the same kind of energy. Apanic and can feel heavy for some.

I personally love this part of the series as it has such a consistent flow and I lose track of time. Head down.

It’s also a great place to work on your jump back. And as you become more proficient you can start adding variations as shown.

It helps build strength in different places, teaches other types of coordination and it’s fun.

Give them a go! 🔥💪🏽

For more on the Jump Back check out my online tuition The Jump Back Breakdown. Link in the bio.

As some students are working on thier jump backs, I thought I'd take a quick video today of me doing Primary Series. No prep or edits.

The first half off the series and up to Supta Kurmasana can feel tough. It's a lot of the same kind of energy. Apanic and can feel heavy for some.

I personally love this part of the series as it has such a consistent flow and I lose track of time. Head down.

It's also a great place to work on your jump back. And as you become more proficient you can start adding variations as shown.

It helps build strength in different places, teaches other types of coordination and it's fun.

Give them a go! 🔥💪🏽

For more on the Jump Back check out my online tuition The Jump Back Breakdown. Link in the bio.

Always a pleasure to have Iain Grysak back on the podcast for another interesting conversation.

'In today’s episode I am again joined by Iain Grysak where we discuss self sovereignty within yoga traditions and how this plays out on a societal level.'

You can find Iain and his shala in Ubud in Bali and at his website Spacious Yoga.



Head to the bio for the podcast or find The Yogi Within Podcast on apple and Spotify.

I invite you for a long weekend of Mysore Style Ashtanga Yoga in the countryside to slow the pace of life and take the time to explore your practice and share with like minded Yogi’s and connect as a group.
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With Mysore style morning practice as the basis of the weekend to immerse yourself in your practice with less distractions, we will have various workshops and meditations taken from Jamie’s unique background in Ashtanga Vinyasa yoga and Buddhist / Yogic traditions to teach you how to lean into developing your intuition, and cultivating a deeper sense of the concept of Banha and Pranayama to further your exploration of The Subtle Energy channels of the body.
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Learning methods to cultivate a deeper connection to yourself and the ability to generate loving kindness through meditations, the workshops will help bring a deeper intention into your Yogic practices to take into your Ashtanga / meditation practices.
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Participants must have an existing Ashtanga practice. All levels of practitioners welcome.

Link in the bio to sign up

Dhanurasana tips.

First start by coming into a Shalabasana position. What I’m doing here is setting up the back bend by lengthening the front of my hip and taking my sacrum into nutation. See slide 2.

From here I’m breathing deeply with my diaphragm. My rib cage widens and expands outwards. The belly is firm by pushing down into my mat. To go up you must press down.

This widening of the rib cage is necessary so I don’t compress the back ribs which is what alot of practitioners experience. Think of expanding the Serratus Posterior Anterior. See slide 3.

Now we have everything setup correctly we can lift up. I like to grab the shins. Feet together or a little wider are both good. It’s best to experiment here.

I’m actually showing two versions.

One where the rib cage is on my mat and I’m focusing on lifting the legs higher. This stretches the Iliopsoas more.

The second is where I focus more on the upper back by taking the quads down and widening my rib cage even more.

I’m rocking between the two to demonstrate but it’s best to practice either or and alternative on different days.

All of these actions should remove compression of the lumbar region and enable you to breathe fully.

This action of breathing this way diaphragmatically is essential for all back bends.

I go over this in more detail in my workshop in March. Link in the bio.

Dhanurasana tips.

First start by coming into a Shalabasana position. What I'm doing here is setting up the back bend by lengthening the front of my hip and taking my sacrum into nutation. See slide 2.

From here I'm breathing deeply with my diaphragm. My rib cage widens and expands outwards. The belly is firm by pushing down into my mat. To go up you must press down.

This widening of the rib cage is necessary so I don't compress the back ribs which is what alot of practitioners experience. Think of expanding the Serratus Posterior Anterior. See slide 3.

Now we have everything setup correctly we can lift up. I like to grab the shins. Feet together or a little wider are both good. It's best to experiment here.

I'm actually showing two versions.

One where the rib cage is on my mat and I'm focusing on lifting the legs higher. This stretches the Iliopsoas more.

The second is where I focus more on the upper back by taking the quads down and widening my rib cage even more.

I'm rocking between the two to demonstrate but it's best to practice either or and alternative on different days.

All of these actions should remove compression of the lumbar region and enable you to breathe fully.

This action of breathing this way diaphragmatically is essential for all back bends.

I go over this in more detail in my workshop in March. Link in the bio.

Bakasana B.

Here's a quick tutorial I filmed after practice today as a few students are working on this jump.

It's nice to see the visuals along side class instructions on how I see the progression.

Initially we want to work with small hops close to hands building conference in our ability to control the movement.

Once this is integrated we progressively take the feet back a little jumping into Kakasana. ( Bent arms).

As we gain confidence in our ability to brake with our fingers and engage our core / bandhas to land on our arms, we work our way back to jumping from down dog.

Next we work on jumping higher into Bakasana with straight arms so the movement is slower and the thighs are close to our belly when we jump. Rounded back.

The cherry on top is jumping into a tuck handstand, initially lowering down into Kakasana and over time in Bakasana with straight arms. These aren't necessary, but fun to play with and developing a stronger sense of Bandha. 💪🏽☺️