A Strong Base

I begin teaching public classes in Durham, North Carolina this week and the blog will follow my Classic Hatha Series. For the remainder of October and November, we will focus on standing postures. This week we open the legs to create a strong foundation for the standing work.  

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Apana Mudra
Grounding

Touch tips of thumb, middle and ring fingers together, extend index and little fingers; rest back of hands on thighs. 
Benefits: Eliminates toxins from the body, creates a sense of calm
How it Works: The thumb (fire) joins the index (earth) and middle (ether) fingers. Energy from the head and digestion is drawn downwards as the fingers point towards the earth, Apana Vayu is enhanced.
Practice Tips: Use when you need to feel safe and tranquil
Contraindications: Low blood pressure

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Reclining Thumb to Big Toe Pose I
Supta Padangusthasana I

Lie on the back with the legs straight. Draw your right knee into your chest and lengthen the left leg onto the floor. Wrap a strap around the ball of your right foot and extend the leg into the air. Reach the hands up the strap until the elbows are straight but the shoulders are still grounded. Hold for 10-20 breaths.
Therapeutics: Stretches the hamstrings, calves, buttock; also releases tension in the lower back.

• Video instruction available

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Reclining Thumb to Big Toe Pose II
Supta Padangusthasana II

Lie on the back with the legs straight. Place a block on the outside of the right hip. Wrap strap around the ball of the right foot, extend the leg and hold the strap in just the right hand. Externally rotate your leg and as you exhale , lower the leg directly out to the side so that the outer thigh rests on the block. Extend the foot into the strap and reach the left arm out to the side keeping the left hip on the floor. To release, use the inner thigh to draw the leg up to center. Hold for 10-20 breaths then release to center.
Therapeutics: Stretches the hamstrings, calves, inner thigh, outer hip and buttock; also releases tension in the lower back.

• Video instruction available

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Reclining Thumb to Big Toe Pose III
Supta Padangusthasana III

Lie on the back with the legs straight. Place a block on the outside of the right hip. Wrap strap around the ball of the right foot, extend the leg and hold the strap in the left hand and slowly bring the leg across the body as you twist the lower body, keeping the shoulders on the floor and the right arm out to the side. To release, drop the right hip into the floor and allow the leg to follow. Hold for 10-20 breaths then release to center.
Therapeutics: Stretches the outer hamstrings, calves, outer hip, buttock; also releases tension in the lower back.

• Video instruction available

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Mountain Pose
Tadasana

Stand with feet hips width apart (or toes together, heels slightly separated). Engage the muscles of the legs towards the bones. Draw the belly in and release the tail bone. Lift the chest and draw the shoulder blades down. Press the crown of the head towards the ceiling. 
Hold 10-20 breaths.
Therapeutics: Grounds the body and prepares for all standing poses, improves balance ​

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Stork Pose
Sarasana

Stand in Tadasana. Pick up left knee up to hip height and allow shin to hang vertically. Hold for a moment and then release on the exhalation. 
Release and repeat to other side. 
You may also raise arms overhead and balance on one leg for several breaths. 
Therapeutics: Builds focus and balance

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Krishna's Side Bend

Stand in Tadasana. Step right ankle in front of left and externally rotate right leg. Place right ball of foot to outside of left ankle in a figure four position. Place left hand under the belly, palm facing up with a softly curved arm. Reach right arm overhead, palm facing down with a softly curved arm. Side bend to the left, pressing the right ball of foot into the floor. Hold for several breaths, then release and repeat to other side. 
Therapeutics: Builds balance, stretches lateral waist and ribs, open shoulder.

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Tree Pose @ Wall
Vrksasana 

Stand with right side facing wall, with feet hips-width apart. Engage legs and bear weight on left leg only. Draw right foot onto calf or inner thigh (do not press on inside of left knee). Place outer edge of right knee against wall, making sure the hips are perpendicular to the wall and that the right hip is equal with the left hip. Press foot against leg and leg against foot. Draw belly in and release tail bone towards floor. Inhale and draw arms overhead without gripping shoulders. 
Hold as long as you can balance with comfort, release and change sides.
Therapeutics: Mental focus and balance, leg strength, stretches inner thighs

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Standing Forward Bend
Uttanasana 

Stand in Tadasana. Inhale arms overhead. Exhale and bend forward from hips. Engage quadriceps and draw belly in as you press heels into floor, and sit bones upwards. 
Hold up to 1 minute. Release back into Tadasana by drawing hands onto hips and lifting entire torso up as a single unit.
Therapeutics: Stretches entire back body, especially hamstrings and low back

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Garland Pose
Malasana

Stand with feet hips-width apart. Bend forward from hips into Uttanasana. Drop hips towards floor, lift heels from floor if necessary or use rolled blanket for support under heels. 
Hold up to 1 minute then release.
Therapeutics: Stretches lumbar, opens ankles, strengthens legs ​

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Reclining Supported Twist
Salamba Jathara Parivartanasana

Lie on back with knees bent and feet on floor. Shift hips to the left a few inches from center. Draw the knees into the chest and release legs to the bolster on the right. You may use right hand to hold down outside of left knee. Reach left arm back to floor and turn head to the center or to the right.
Hold for 1-3 minutes, then bend knees and draw them up to center, change sides. 
Therapeutics: Broadens back of pelvis, stretches outside of legs, gently compresses the abdominal organs ​

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Inverse Seal
Viparita Karani

Sit beside wall. Swing legs up wall as you lay back on mat. Place either a bolster or long-folded blanket under the lumbar curve, the buttocks should not be on floor. Lay arms out to sides with palms facing up. Rest at least 10-15 minutes, then roll over to release. 
Therapeutics: Activates the Relaxation Response, reduces swelling in the legs and feet, balances the nervous system, good if you have been sitting or on your feet all day ​