Pose of the Day – Urdhva Dhanurasana

June 22, 2010 at 5:52 pm (Asanas)
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Urdhva Dhanurasna (Wheel or Upward Facing Bow) is energizing and challenging. This is a great pose to do when you are feeling listless and stuck in life.

Lie on your back with your feet flat on the ground and place your hands next to your ears, flat on the ground.  On an exhale, push up strongly into an arch, straightening the arms as much as possible.  Hold for a few breaths and come down carefully.

Avoid if you have wrist issues, back problems, high or low blood pressure, heart problems, diarrhea

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Pose Of The Day – Baddha Konasana

May 4, 2010 at 1:06 pm (Asanas, Yoga)
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Baddha Konasana

Baddha Konasana (Bound Angle or Cobbler’s Pose) is a great stretch for the inner thighs and is also said to help strengthen the pelvic floor.  To do this pose all you need to do is sit comfortably (I prefer a blanket underneath), join the soles of the feet together and cradle the feet in your hands.  Sit tall and breathe normally.  If you’d like, you can also bow forward and bring the head down towards the feet.

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Practice – Mindfulness

April 1, 2010 at 12:38 pm (Asanas, Practices, Yoga)
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One of the main benefits of yoga is helping those of us (myself included) who have trouble being in the present moment. Watching the breath, working through challenging balance poses and meditation all add up to a more mindful life.

Here’s a practice to help you be more in the moment:
Seated with Ujjayi Breath (practice Ujjayi through each yoga pose to create a focal point)
Baddha Konasana (Bound Angle)
Adho Mukha Svanasana (Down Dog)
Tadasana (Mountain Pose)
Utthita Trikonasana (Triangle Pose)
Parvrrita Trikonasana (Revolved Triangle Pose)
Vrksasana (Tree Pose)
Ardha Chandrasana (Half Moon Pose)
Garudasana (Eagle Pose)
Utthita Hasta Padangustasana (Big Toe Hold Balance Pose)
Nataranjasana (Dancer Pose)
Adho Mukha Svanasana (Down Dog)
Balasana (Child Pose)
Savasana

“Peace is not achieved by controlling nations, but mastering our thoughts.” ~ John Harricharan

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Pose For The Day – Bhujangasana (Cobra)

February 6, 2010 at 6:35 pm (Asanas, Yoga)
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Bhujangasana or Cobra pose is a wonderful, energizing backbend that heals the spine and strengthens the back.  Begin lying flat on your stomach. Place hands by the rib cage.  With your legs together, engage your buttocks as you press your pubic bone firmly to the earth. As you press the hands to the earth, begin peeling your torso from the earth into a back bend.  Stretch your neck and lift your eyes towards the ceiling.  Hands can remain on the earth or for a more advanced version, bring your hands to your thighs and lift your torso higher.

If you have back issues, decrease your range of motion.

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Pose For The Day – Marichi’s Pose

January 2, 2010 at 3:54 pm (Asanas, Yoga)
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Twists are the perfect for detoxing (what better thing to do after a holiday of feasting?).  They get the digestion working better and tone the inner organs.  Marichi’s Pose (named after the god who was the son of Brahma).

Sit in Dandasana (Staff Pose).  Bend right knee and put the foot on the floor.  Keep the left leg engaged and straight, gently pressing out through the heel.  Inhale, lengthen your spine. As you exhale, twist to the right, wrapping your left hand around your knee and putting the right hand on the earth behind you.  You could also bring the elbow of the left arm to the outside of the right knee (pictured above) to deepen your twist.  Look to the right.

Unwind.  Repeat on the other side.

If you have back issues, especially herniated disks, please be GENTLE.  Decrease range of motion as needed.

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Pose For The Day – Anantasana

December 5, 2009 at 12:42 pm (Asanas, Yoga)
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Anantasana - Sleeping Vishnu

Anantasana is relaxing but don’t be fooled – there is still plenty going on here!  Although you may look as if you are relaxing, this pose strongly stretches the legs and opens the hips.

To do the pose: lie on one side. Rest your head in your hand or on the earth.  Bend the top leg in towards your body and loop your middle finger and index finger around the big toe.  As you exhale, lift the foot up towards the sky.  Hold for a few breaths.  Release and roll over, repeat on the other side.

If you have trouble reaching your toe, use a strap as an alternative.

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Practice – Long Strong Legs

November 7, 2009 at 10:44 pm (Asanas, Practices, Yoga)
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Strong Standing poses help to build strength and lengthen the muscles.

Seated Meditation with Belly Breathing

Dandasana

Reclined Hero (Supta Virasana)

Downward Facing Dog (Adho Mukha Svanasana)

Triangle (Utthita Trikonasana)

Tree (Vrksasana)

Standing Big Toe  Hold (Utthita Hasta Padanghustasana)

Half Moon (Ardha Chandrasana)

Wide Leg Forward Fold (Prasarita Paddotanasana)

Intense Side Stretch (Parsvottanasana)

Downward Facing Dog (Adho Mukha Svanasana)

Head To Knee Pose (Janu Sirsasana)

Staff Pose (Dandasana)

Savasana

“Strength does not come from physical capacity.  It comes from an indomitable will.” ~ Mahatma Ghandi

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Pose For The Day

October 24, 2009 at 10:06 pm (Asanas, Yoga)
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Garudasana

Garudasana

Garudasana or Eagle Pose is strengthening for the legs, improves balance, and helps with the immune system.

Cross the right leg over the left leg.  Hook the right foot around the right calf.  Cross the left arm over the right arm and bring the palms together.  Lift the elbows up slightly.  Squat down just a little.  Stay focused.

If you are feeling weak, ground the foot on the earth rather than wrapping around the calf.  You can also do this pose seated on a chair.

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Practice – Core Work

October 10, 2009 at 1:17 pm (Asanas, Practices, Yoga)
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Having a strong core can help with back issues as well as posture.  Include a few core poses in your daily practice – or just tackle those pesky abs with a core focused practice!

Seated

Easy Twist

Baddha Konasana

Navasana (Boat Pose)

Ardha Navasana (Half Boat Pose)

Bharadvajasana’s Pose (Seated Twist)

Lying Leg Lifts w/ bent legs

Lying Leg Lifts w/straight legs

Lying Leg Lifts w/ straight legs – but lower in thirds

Lying Twist

Savasana

Quote by Jim Rohn: “The more you care, the stronger you can be.”

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Pose For The Day – Uttanasana

September 28, 2009 at 10:23 pm (Asanas, Yoga)
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Uttanasana

Uttansana (Standing Forward Fold) is calming and helps to relax the spine and hamstrings.

Stand with feet hip width distance. Inhale, hinge from the hips and bend forward. Bring the fingertips to the earth, feet or shins. Inhale and lengthen, exhale and release deeply into the pose. Relax for a few breaths.

If you have back issues or really tight hamstrings, keep the knees soft.

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