Yoga v2 – Modified Padangusthasana

For this second session, I present the proper foundation and practice for a modifed “standing forward bend” (or “big toe”) pose, or Padangusthasana.

This pose calms the brain -reducing stress and anxiety, stimulates your kidney and liver, fully stretches your lower limbs, improves the function of your digestive system -is a full core compression pose, relieves headaches by recirculating fresh oxygen to your brain, and helps relieve symptoms of menopause.

For martial artists, this pose in addition does help with strengthening kicks, it helps with strengthening core, it lengthens reach for both lower and upper limbs, and improves flexibility and balance.


-Tabitha. White Belt, Bikram Yoga practitioner + Usui Ryoho Reiki Master

Yoga v1 – Janushirasana

In looking to contribute to the knowledge bank of Be Black Belt, I thought it would be useful to share what I have learned as a Bikram yoga practitioner of over 4 years. I attend the practice regularly, at times 5 to 7 days a week, and it does amazing things for me both mentally and physically.

For this first session today, I present the proper foundation and practice of the “head to knee” pose, or Janushirasana, with leg stretching. This pose benefits the sciatic nerve -helping prevent “sciatica”, is beneficial for back bones and muscles, and aids digestion (any pose involving compression of the core will be beneficial for digestion).

This pose can be found toward the end of the Bikram 26-pose series, and is very helpful for martial artists to improve both flexibility and reach.


It is Important to Remember that you exit all yoga poses in the reverse order of your entry, with all steps accounted for.

Lastly, it is important to practice all stretching exercises -be it yoga poses or other simpler stretching poses, with the proper foundation and sequence, this to not only to prevent injury but also to receive all the benefits the pose has to offer. 


-Tabitha. White Belt, Bikram Yoga practitioner + Usui Ryoho Reiki Master

The Next Level Flexibility

As Martial Artists, flexibility or “the quality of bending easily without breaking”, is as important as being strong physically and mentally.

There are amazing martial artists like Bill “Superfoot” Wallace, Jean Claude Van Damme, and Chloe Bruce who have not only developed their techniques but have also focused on developing for themselves the next level of flexibility.

Simple Basic Moves :

  • Open legs
  • Stretch side to side
  • Stretch forward (elbows first, then forehead to the floor)

Frequency for Basics :

  • Everyday watching TV
  • Reading a book
  • Doing homework
  • Before practicing any sport; in every sport warming up and stretching are extremely important to avoid injuries.

Additional Training :

  • Asanas (yoga poses). Refer to
  • Bikram (developed from hatha yoga by Bikram Choudhury, practiced at 104 degrees F and 40% humidity); scientific studies have proven that Bikram, if regularly practiced, helps improve deadlift strength, flexibility, and accelerates body fat loss. Refer to
  • Ballet or Dance; Jean Claude Van Damme practiced Ballet for 5 years, from 16 to 21, to compliment his martial arts and weight-lifting practices.

Frequency for Additional Training :

This will depend on your personal interests, schedule availability, and even body’s response. Also, to control food intake -in order to be your leanest- will help improve your flexibility.


(With Bill “Superfoot” Wallace)

“Be Flexible My Friend!”