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1/22/2018

Padangusthasana III

The third version of Padangusthasana involves as standing twist. We practice with various props here to ensure stability and balance.

Sankalpa

Bring the hands together at the heart in Anjali Mudra and repeat your sankalpa, or intention, three times silently.

Bound Angle to Twist Flow

Begin lying on the back in Bound Angle position with the arms reaching out to the sides
Draw the right knee up and over to the other side so you end up in a reclined twist
Then reach the right arm up toward the ceiling and over toward the left arm so you end up lying on the side.
Reverse these steps so that you return to Bound Angle, then repeat to the other side.

Reclining Thumb to Big Toe Pose I
Supta Padangusthasana I

Lie on the back with the legs straight.
Variation I:  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.
Variation II:  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. Hold for 10-20 breaths then use the inner thigh to draw the leg up to center.
Variation III:  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. Hold for 10-20 breaths, then to release, drop the right hip into the floor and allow the leg to follow back to the center.

Seated Spinal Trio

Begin sitting cross legged on a folded blanket or bolster for greater comfort.
Side Bend Variation: Reach the left hand to the floor and relax that shoulder as you bend the left elbow toward the hip. Inhale and reach right arm over the head and side bend to the left. Exhale and return to center, then repeat to the other side. Repeat with the breath 5-10 times.
Twist Variation: Inhale to draw the arms overhead. Exhale and first twist to the right bringing the left hand to the right knee, the right hand on the floor behind you. Inhale return to the center with the arms overhead. Exhale and twist to the left (shown) bringing the right hand to the left knee, the left hand on the floor behind you. Repeat with the breath 5-10 times.
Forward Bend Variation: Place hands in front of the shins and inhale as you lengthen up the front spine, from the pubic bone to the belly, from the belly to the heart. Exhale and hinge forward from the hips using the hands or forearms for support. Hold 5-10 breaths, then, on an exhale, engage the belly and draw the torso back up to center. Re-cross the legs in your non-habitual way and the forward bend, or the entire sequence on the other side.

Twisted Bird Dog @ Wall

Come into an all fours position far enough away from the wall so that you can straighten each leg behind you. Place elbows on the floor and extend the right leg back, trying to keep the heel at hip's height. Draw the right shoulder under as you rotate the torso to the left, reaching the left arm out from the shoulder socket if desired, or placing the hand on the hip. Hold 5 breaths, then release to center and change sides.

Lunge to Pyramid Pose Flow
Ashwa Sanchalasana to Parsvottanasana Vinyasa

Begin on all fours and bring right foot between hands. Inhale sweep arms forward and up to the heart (shown) or overhead pressing pelvis forward. Exhale and touch floor on either side of foot as you lift right knee off floor and straighten both legs. You may also use blocks under the hands if it is difficult to reach the floor.
Repeat to both sides 5 times with the breath.

Revolved Low Lunge
Parvrita Ashwa Sanchalasana

From all fours bring the left leg forward into a lunge. Inhale and raise the arms over the head. Exhale the left hand onto the left hip and the right hand to the outside of the left knee, twisting the torso to the left.
Hold for 3-5 breaths, then return to center.
Twist to the other side with legs in the same position. Inhale and raise the arms over the head. Exhale the right hand onto the right hip and the left hand to the inside of the left knee, twisting the torso to the right.
Hold for 3-5 breaths, then return to center.

Marichi's Twist III, Standing Variation
Marichyasana III, var

Stand with right side of body facing wall, and a stack of blocks in front of the right foot. Step right foot onto the blocks, making sure that the standing leg is straight. Keep hips level as you raise arms overhead, and twist torso toward the wall, placing hands at shoulder height. Press into right hand and draw shoulders down the back. Make sure the right knee does not drift towards the wall. Hold 5-10 breaths, then release to Tadasana and change sides.

Downward Facing Dog at Wall
Adho Mukha Svanasana

Stand facing a wall and place hand at chest height with fingers facing upwards. Step feet back and press hips back over heels, keep shoulders broad and arms externally rotated, do not let head drop below arms. Draw belly in as you ground the thighs and pubic bone back. Hold 5-10 breaths, then walk forward to release back to standing.

Revolved Downward Facing Dog
Parvrita Adho Mukha Svanasana

From all fours, reach hands slightly forward, turn toes under and exhale as you lift knees off floor. Press back strongly into thighs and extend the spine. Keep feet hips width apart and reach right hand to the outside of the left ankle. Rotate the torso to the left and turn to look under the left armpit. Try to keep balanced weight in the feet. Hold 5-10 breaths, then return to center and change sides. Feel free to come down to all fours between sides if necessary.

Revolved Triangle, Facing Wall
Parvrita Trikonasana, var

Stand with right hip against wall, Step left foot back and turn left toes in 30 degrees, inner borders of heels should align. With the legs straight, hinge forward from the hips and bring left hand onto floor or block on inside of the front foot. Reach right arm up wall and gently press hand into wall as you rotate the torso to the right and draw the shoulder blades down the back. Hold 5-10 breaths, then release to center and change sides.

Wall Hang Forward Bend
Uttanasana, var.

Stand with hips on wall and feet several inches away from wall, hips width apart. Bend knees and hinge from hips as you release spine forward over thighs. Press feet into floor and sit bones into wall. Hold 5-10 breaths, then bring hands to knees and lift neutral spine back up to standing.

Bridge Pose
Setu Bandha

Begin lying on the back with the knees bent
Lift hips and place block on low or middle height under sacrum. Then bend elbows and press upper back down into the blankets as you use your core strength to lift the hips off of the block. Hold for several breaths then gently release.

Corpse Pose
Savasana

Lie on the back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.

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1/15/2018

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Padangusthasana I & II

Variations of Padangusthasana I & II on the back and standing build strength and stability in the legs.

Sankalpa 

Bring you hands together at the heart in Anjali Mudra and state your sankalpa three times silently.

Reclininig Flow
Supta Vinyasa

Begin lying on the back with the legs straight and arms extended over the head, take an inhale to prepare.
Exhale and draw the right knee into the chest, holding it with the right hand.
Inhale draw the right knee out to the right side with the right hand, left hand in cactus on the floor.
Exhale and cross the right knee over to the left side of the body with the left hand, right hand in cactus on the floor.
Inhale back to the center and extend the right leg up toward the ceiling, holding behind thigh with the clasped hands.
Exhale draw the right knee to the chest.
Inhale extend the leg to the floor and the arms overhead.
Exhale and repeat the entire sequence with left leg.

Thread the Needle
Sucirandrasana

Lie on the back with the knees bent, feet on the floor Cross your left foot over the right knee and flex the ankle. Clasp hands behind right thigh and gently press the upper inner left thigh away from your belly. Hold for 10 breaths, then release and change sides.

Reclining Thumb to Big Toe Pose I
Supta Padangusthasana I

Lie on the back with the legs straight.
Variation I: 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.
Variation II: 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. Hold for 10-20 breaths then use the inner thigh to draw the leg up to center.
Variation III: 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. Hold for 10-20 breaths, then to release, drop the right hip into the floor and allow the leg to follow back to the center.

Bird Dog at Wall
Vihaga Svanasana

Begin on all fours. Inhale and extend right leg back and raise left arm forward keeping limbs parallel to floor. Engage belly and look at the floor. Exhale and release to all fours. Hold for 5 breaths, then release and change sides.
Foot on Wall: If balance is difficult, press the foot back into a wall for support.

Downward Facing Dog
Adho Mukha Svanasana
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.

Standing Forward Bend, Block between Thighs
Uttanasana, var

Stand facing away from wall with a narrow block between the uppermost thighs.. Lengthen the front of the spine as you come forward into a standing forward bend. Feel free to rest the elbows on the knees for greater comfort. Press the sit bones up the wall as you press the heels into the floor. Hold for 5-10 breaths, then squeeze the block and lift the entire spine up as one unit to release back to standing.

Extended Big Toe Pose I, Foot on Blocks
Utthita Padangusthasana I, var

Stand in Tadasana with right foot in front of two to three blocks stacked against the wall. Lift right foot and place heel on top of blocks, making sure both legs can straighten. Draw sit bones toward the mid-line and keep the right hip level with left hip, grounding the left standing leg. Extend arms arm over head engaging the belly up toward the heart and lengthening the tail. Hold 5 breaths, then release back to Tadasana.

Extended Big Toe Pose II, Foot on Blocks
Utthita Padangusthasana II, var

Stand in Tadasana with right side facing wall a stack of two to three blocks that are against the wall. Lift right foot and turn it out to 90 degrees, then place heel on top of blocks, making sure both legs can straighten. Draw sit bones toward the mid-line and keep the right hip level with left hip, grounding the left standing leg and the right thigh towards the floor. Extend arms arm over head engaging the belly up toward the heart and lengthening the tail. Hold 5 breaths, then release back to Tadasana.

Extended Big Toe Pose I, Back at Wall
Utthita Padangusthasana I, var

Stand in Tadasana with back against wall. Loop a strap around the right foot and raise the right leg straight in front of the hip. Draw sit bones toward the mid-line and keep the right hip level with left hip, grounding the left standing leg. Extend arms arm over head engaging the belly up toward the heart and lengthening the tail. Hold 5 breaths, then release back to Tadasana.

Extended Big Toe Pose II, Back at Wall
Utthita Padangusthasana II, var

Stand in Tadasana with back against wall. Loop a strap around the right foot and turn the leg out to 90 degrees as you raise it out to the side. Make sure both legs can straighten. Draw sit bones toward the mid-line and keep the right hip level with left hip, grounding the left standing leg and the right thigh towards the floor. Extend arms arm over head engaging the belly up toward the heart and lengthening the tail. Hold 5 breaths, then release back to Tadasana.

Downward Facing Dog
Adho Mukha Svanasana

Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.

Sphinx Pose
Salamba Bhujangasana

Lie on belly with legs together and toes pointed back. Bring forearms to floor with elbows aligned under shoulders and forearms parallel to each other, palms facing down. Lift sternum forward and up through crown of head. If lower back feels vulnerable, engage belly away from floor. Hold 5-10 breaths and release chest to floor with hands under forehead.

Reclining Supported Twist
Salamba Jathara Parivritasana

Lay on the 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.

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.

Repeat Sankalpa

Before you return to sitting, repeat your sankalpa, or intention, three times silently.

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1/8/2018

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Side Core

Set your mat up with the short side against a wall for this practices that focuses on strengthening the lateral core.

Sankalpa

Bring the hands to the heart in Anjali Mudra and repeat your Sankalpa, or intention, to yourself three times.

Somatic Shoulder Circles

Inhale as you draw shoulders up then back. Exhale as you draw shoulders down then forward. Repeat 5 times with the breath. Inhale as you pull shoulders back then up. Exhale as you move shoulders forward then down. Repeat 5 times to each side with the breath, be sure to come to center between repetitions.

inhale

exhale

inhale

exhale

inhale

exhale

Back Strength Trio

Low Variation: Inhale as you open the arms into external rotation and squeeze lower shoulder blades together. Exhale as you cross forearms in front of torso, touching knees, and spreading shoulder blades away from the spine. Repeat 3-5 times, alternating sides.
Mid Variation: Bring arms into cactus position and inhale as you press forearms back, squeezing middle of shoulder blades together. Exhale as you draw forearms together in front of torso spreading shoulder blades away from the spine. Repeat 3-5 times, alternating sides.
High Variation: Inhale as you pull elbows towards the waist, squeezing upper shoulder blades together. Exhale as you reach overhead, crossing the wrists to feel the shoulder blades rotating outwards. Repeat 3-5 times, alternating sides.

Seated Lateral Bend
Upavista Anuparsvasana

Begin seated cross-legged and place the left hand on the floor beside the hip. Inhale and raise the right arm diagonally across the body and reach it overhead to the left. Bend the left elbow towards the body and keep that shoulder released down the back to help support the weight of the body. Keep both sit bones grounded into the floor. Exhale and return to the center. Repeat to both sides 5-10 times with the breath.

Seated Twist, Hand at Wall

Begin sitting cross-legged, facing away from the wall. Raise arms overhead as you inhale, and as you exhale twist the torso, bringing one arm across to the opposite knee. Reach the back hand to the wall and gently draw the shoulder blade down the back. Hold for 3-5 breaths, then release and change sides.

Hug Shoulders

Inhale as you raise arms out to sides. Exhale and cross right elbow over left, and hug opposite shoulders. Draw shoulders down the back and lift elbow points. Hold for 10 breaths then repeat with other arm on top.

Cat/Cow Tilts on the Forearms
Marjaryasana, var

Begin in an all fours position, then bring elbows ot the floor with the hands together.
Cat: Exhale round the back and drop the head and tail bone towards the floor.
Cow: Begin on the hands and knees, toes pointed. Inhale lift the sternum forward and drop the pubic bone back between the legs to arch the spine.
* Notice how having the elbows on the floor focuses the movement in the mid and lower back.
Repeat with your breath 10 times.

Wagging the Tail

Begin on all fours. Inhale and lift the left foot and shin by bending the knee. Exhale and move left shoulder and hip together as you swing left foot to the left. Inhale back to the center. Exhale move right shoulder and hip together as you cross left foot over the right shin. Inhale to center.
Repeat 5-10 times each side with the breath.

Half Circle Pose
Ardha Mandalasana

Begin on all fours, Extend the left leg back behind the right foot and turn the left toes under. Turn the right shin and foot outwards and line up the right hand, the left knee and the right foot. Lean into the right hand and bring the left arm up and over the left ear.
Hold for 5-10 breaths then change sides.

Side Plank, Forearm Variation at Wall
Vasisthasana, var.

Sit on the right hip with the feet against wall, the right forearm on the floor, palm down. Use the left hand on the floor in front of you to stabilize as you inhale and lift the pelvis off the floor. Place the left hand on the hip or reach the arm out front he shoulder. Release as you exhale the breath.
Repeat 5 times with the breath, then hold the position for a few breaths.

Side Plank at Wall
Vasisthasana, var.

Sit on the right hip with the feet against wall, the right palm on the floor facing out. Use the left hand on the floor in front of you to stabilize as you inhale and lift the pelvis off the floor. Place the left hand on the hip or reach the arm out front he shoulder. Release as you exhale the breath.
Repeat 5 times with the breath, then hold the position for a few breaths.

Triangle Pose at Wall
Trikonasana, var

Stand with feet wide apart, right foot against wall. Turn left out to 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and cock hips to the left. Reach left arm parallel to floor to lengthen the left waist and bring left hand on block, foot or floor. Rotate the chest towards the right and reach right arm towards ceiling.
* Notice how pressing the outer right foot into the wall creates stability in the pelvis and legs.
Hold 5-10 breaths then release, turn around and change sides.

Side Angle Pose
Parsvakonasana

Stand with feet wide apart, right foot against wall. Turn left out to 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and bend right knee. Bring right elbow to right knee or right hand to a block behind the right foot. Raise left arm overhead and stretch entire left side of body.
* Notice how pressing the outer right foot into the wall creates stability in the pelvis and legs, and allows for a greater stretch along the whole right side of the body.
Hold 5-10 breaths then release, turn around and change sides.

Downward Facing Dog at Wall
Adho Mukha Svanasana

Begin on all fours facing away from the wall with hands slightly forward of shoulders. Turn toes under and lift knees off floor, pressing heels into the wall (or on blocks as shown). Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
* Notice how pressing the heels into something allows for a feeling of length from the heels up towards the sacrum, as well as length from the hands up to the sit bones.
Hold 1-3 minutes, release into Child's Pose.

Dolphin at Wall
Makarasana, var

Begin on all fours with hands clasped, elbows placed shoulders width apart. Turn toes under and lift knees off floor, pressing heels into wall. Press forearms into floor and draw shoulders down the back. Press thighs back and draw belly in
DO NOT PLACE HEAD ON FLOOR!
* Notice how pressing the heels into something allows for a feeling of length from the heels up towards the sacrum, as well as length from the elbows up to the sit bones.
Hold up to 2 minutes, then release into Child's Pose.

Vishnu's Couch at Wall
Anantasana, var

Begin by laying on the right side with the right arm underneath the head and soles of the feet at the wall. Bend the right elbow and hold the right side of the head in the right hand. Ensure that the right elbow, shoulder and hip are in alignment with one another. Keep the right knee bent at first and bring the left knee into the side waist. Wrap a strap around the ball of the left foot and extend the leg towards the ceiling, keeping the left thigh externally rotated. Begin to balance by straightening the supporting right leg in alignment with the rest of the body. Engage the belly and lengthen the tail, press right foot into wall. Hold for 10 breaths then release and repeat to the other side.

Bridge Flow
Setu Bandha Vinyasa

Begin lying on the back with the knees bent and feet on the floor. Inhale arch to lower back off the floor and raise the arms overhead. Exhale draw belly in and press lower back into the floor as you bring arms down to sides. Inhale lift hips straight off floor into Bridge Pose and raise arms overhead. Exhale release hips to floor as you bring arms down to sides right knee to chest. Repeat 5 times

Bricklayer's Rest

Place two blocks on mat, one perpendicular to mat on lowest height, the other parallel to mat on middle height. The blocks should be 4-6 inches away from each other. Sit facing away from blocks and lie back placing shoulder blades on low block, back of head on high block. Place arms on floor with palms facing upwards.

Repeat Sankalpa

Repeat your Sankalpa three times to yourself before you return to seated.

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Padangusthasana III

Padangusthasana I & II

Side Core

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