Blog Archives

2/29/2016

Pyramid Pose

Pyramid Pose, also known as parsvottanasana, is a standing posture that actively lengthens the sides of the body from the armpits all the way down to the outer feet. It's English name comes from the shape the leg's create when the posture is seen from the side. This pose creates strength, stability and balance in the legs and incorporates elements of forward bending at the hip but requires length to remain in the spine. We will approach this posture with flowing pairs of movements to warm-up the large muscles and joints, then explore various versions of pyramid pose held with strength and ease.

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.
Therapeutics: Opens the major joints of the lower body and stretches the legs, hips, low back and shoulders

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.

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.
Therapeutics: Stretches hip flexors and strengthens legs

Warrior I Flow
Virabhadrasana I Vinyasa

Begin standing in Tadasana. Step left leg back about three feet keeping feet hips width apart. Keep right toes turned forward and left foot turned slightly out. Turn hips gently towards front foot and balance weight on both feet. Inhale arms overhead. Exhale and bend right knee while drawing belly up and releasing tail bone towards floor. Inhale and straighten the front leg. Exhale and release the arms to the sides. Repeat 5 times per side
Hold 5-10 breaths then release and change sides.
Therapeutics: Opens front body and psoas, strengthens legs, improves balance

Wide-Legged Side Lunge
Upavistha Parsvanjaynasana

Stand with legs wide apart. Exhale and bend forward from hips and place hands on blocks or floor.
While you are holding the posture on the right, reach the left arm over the head and lengthen down the left waist as you ground the left thigh back. Hold for several breaths, then come to center and repeat to the other side.
Therapeutics: Stretches the groins, inner thighs, adductors and abductors

Pyramid Pose
Parsvottanasana

Stand in Tadasana. Step left foot back about three feet, keeping feet hips width apart then turn let heel in and down to floor. Turn pelvis towards front foot. Inhale and lift arms overhead.
Variation I: Exhale and bend forward from hips bringing hands on blocks placed on either side of front foot. Lengthen spine forward, then fold forward over front leg. Hands can also be on blocks
Variation II: Set high blocks 8-12 inches in front of front foot and reach arms forward to rest hands on blocks
Variation III: Clasp hands behind back and reach heart forward.
Hold up to 20 then release and change sides.
Therapeutics: Stretches hamstrings, stretches the sides of the body, increases hip flexibility

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.
Therapeutics: Strengthens arms and shoulders, stretches back of torso and leg

Child's Pose
Balasana

Kneel on shins with big toes together, knees apart. Lower hips towards heels and belly on thighs. Rest forehead on floor. Place hands beside heels, with backs of hands on floor.- If the forehead does not reach the floor, place stacked hands under forehead.
Therapeutics: Stretches back body and increases breath awareness there, allows for going inwards, all-purpose resting pose

Reclining Bound Angle Pose
Supta Baddha Konasana

Sit in front of two long-fold blankets or a bolster parallel to mat. Place soles of feet together and let knees move apart resting on blocks or bolster. Place looped strap around back of pelvis between thighs and over outside edge of feet to help lengthen low back. Lay back over bolster and place blanket under head. Rest 5-15 minutes, then release
Therapeutics: Relaxes floor of pelvis, opens belly and chest, creates a sense of safety and calm

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2/22/2016

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Upward Facing Dog

What is the difference between cobra pose or bhujangasana, and upward facing dog, or urdhva mukha svanasana? They are both prone back bends that utilize support from the arms to raise the torso away from the floor. They both use strong activation of the lower body in order to keep the lumbar spine lengthened. They also both require that the shoulders are grounded down the back so we do not inadvertently hand on these already overworked joints. This week we will explore this powerful spinal extension and ways to approach it to make the alignment seem second nature.

Cat/Cow Tilts
Marjaryasana

Cat: Exhale round the back and drop the head and tail bone towards the floor.
Repeat with your breath 10 times.
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.
Therapeutics: Massages the internal organs and warms-up the muscles along the spine.

Extended Child's Pose to Cobra Flow
Utthta Balasana to Bhujangasana Vinyasa

Begin in Balasana with the arms overhead on the floor. Inhale keep hands where they are and move torso through arms to come first into a knee plank position with the shoulders over the wrists, the torso and thighs in a straight line.
Then exhale back into Balasana.
As you inhale a second time, bring the shoulders over the wrists, lift the heart and come into a gentle backbend with pelvis pressing towards floor.
Exhale return to Balasana.
Repeat 5-10 times with the breath.
Therapeutics: Alternately stretches and strengthens front and back of body.

Sphinx Pose
Salamba Bhujangasana

Lay 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.
Therapeutics: Stretches front of body, creates space between vertebrae

Cobra Pose
Bhujangasana

Lay on the belly with the hands under the shoulders. Press pubic bone into floor and lengthen legs behind you. Inhale and press upper body away from floor keeping shoulders back and chest broad.
Hold 5-10 breaths and release chest to floor.
Restorative: Can support lower abdomen with rolled blanket
Therapeutics: Opens front body, stretches lower back, strengthens arms

Warrior I
Virabhadrasana I

Begin standing in Tadasana. Step left leg back about three feet keeping feet hips width apart. Keep right toes turned forward and left foot turned slightly out. Turn hips gently towards front foot and balance weight on both feet. Inhale arms overhead. Exhale and bend right knee. Draw belly up and release tail bone towards floor.
Hold 5-10 breaths then release and change sides.
Therapeutics: Opens front body and psoas, strengthens legs, improves balancev

One-Legged King Pigeon Pose I
Eka Pada Rajakapotasana I

Begin in Adho Mukha Svanasana. Bring right knee onto floor behind right wrist, place shin across mat so that the right foot is on the left side of the mat. Stretch left leg behind you and try to square hips using a folded blanket under right hip if needed. Inhale press hands into floor as you lift the heart. Hold 5-10 breaths.
Exhale and fold over bent leg. Hold up to 2 minutes. Release by pressing back to Adho Mukha Svanasana or all fours.
Therapeutics: Stretches outer hip of front leg, and lower back

Upward Facing Dog
Urdhva Mukha Svanasana

Variation I: Lay on belly with hands under shoulders, lengthen legs behind you. Press palms into floor and inhale the upper body and thighs away from the floor. Keep shoulders back and chest broad (shown). Hold 5-10 breaths and release.
Variation II: You can also prop the lower thighs on a bolster or rolled blanket and place hands on low blocks for support.
Therapeutics: Strengthens arms, stretches front body

Half Happy Baby Pose
Ardha Anandabalasana

Lay on the back with the knees bent and feet on the floor. Draw right knee into the chest with the knee to the outside of the body. Either hold the back of the knee with the right forearm or hold the outside of the foot with the right hand and draw knee towards floor. If it is comfortable, extend the left leg and press that thigh towards the floor.
Therapeutics: Stretches the groins, inner thighs and hamstrings.

Corpse Pose
Savasana

Lay 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.
Therapeutics: Allows for integration of mind and body after asana practice, promotes restful awarenes

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2/15/2016

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Camel Pose

Camel pose, or ustrasana, is a backbend where the arms reach back towards the bent legs. This posture is quite interesting in that it has various names, depending upon your relationship to gravity. When practiced from a supine position, it is bridge pose, or setu bandha, and the pelvis is lifted upwards, lengthening the lower spine and stretching the fronts of the thighs and hips. When practiced from a prone position, it is bow pose, or dhanurasana, and the hands grasp the front of the ankles as both the chest and knees lift away from the floor. In both of these positions, we must lift the body up against the pull of gravity. When practiced kneeling, it becomes camel pose, or ustrasana, and gravity draws us deeper into the posture, so we must use abdominal strength to resist, and work to open the chest to receive the respiration deepening effects of the posture, which often bring with them a sense of liveliness and joy.

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Bridge Pose
Setu Bandha

Lay on back with knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees.
Hold 5-15 breaths and release.
Therapeutics: Opens chest, activates thyroid, tractions spine

Child's Pose to Extended Hero's Flow
Balasana to Uttita Virasana Vinyasa

Begin in Balasana. Inhale and lift chest, raise hands to heart or the arms up overhead and press pelvis forward. Exhale sit back on heels and fold forward bringing hands beside feet.
Balasana Variation: If it is difficult to come completely into Balasana, bring the hands in front of the knees and come down as far as you can comfortably and then inahle into Extended Virasana.
Repeat 5-10 times with the breath.
Therapeutics: Alternately stretches and strengthens the muscles of the torso front to back.

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.
Therapeutics: Stretches hip flexors and strengthens legs

Deep Quadriceps Stretch

From all fours, bring right foot between hands and place left knee back on folded blanket. Draw right foot towards outside of right hip as you keep the torso upright. Lift up through the lower abdomen and release the tailbone downwards. Hold for 10 breaths, then release and change sides.
Therapeutics: Deeply stretches the quadriceps and hip flexors.

Frog Pose
Bhekasana

Lay on the belly and bring the forearms onto the floor. Press pubic bone into floor and lengthen legs behind you. Bend left knee and either hold top of foot with left hand or use strap to hold foot. Lift heart and relax shoulders.
Hold 5-10 breaths then release and change sides.
Therapeutics: Stretches quadriceps and Psoas

Bow Pose
Dhanurasana

Lay on belly with arms to sides. Bend both knees and grasp ankles with hands. Inhale and raise head, chest and knees away from floor. Hold up to 5 breaths and release.
Therapeutics: Strengthens lower back and spinal muscles, stretches quadriceps and opens chet

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.
Therapeutics: Strengthens arms and shoulders, stretches back of torso and legs

Child's Pose with Hands Clasped
Yoga Mudra Balasana

Kneel on shins and sit back towards heels. Clasp the hands behind your back and extend through the elbows. Fold forward over the thighs bringing the head on or close to the floor. Raise the arms away from the body and hold for 5-10 breaths. Lower the arms towards the floor and unclasp the hands, then use the hands to push the torso up from child's pose.
Therapeutics: Full flexion of the shoulder, stretches across the front of the chest and the front deltoids.

Camel Pose
Ustrasana

Kneel with toes pointed and blocks placed outside the ankles. Bring hands together at the heart. Inhale lift heart and lean back keeping thighs perpendicular to floor and pressing pubic bone forward. Bring hands onto blocks or onto heels.
Hold 5-10 breaths and release.
Therapeutics: Opens front body and stretches quadriceps, psoas and chest.

Supported Child's Pose
Salamba Balasana

Kneel straddling a long bolster. Place a second bolster over first with end of bolster in front of your low abdomen. A third bolster can go under the far end of the second bolster or use a folded blanket or block to support under it. Extend front of body over second bolster and rest forehead on backs of hands. Rest up to 5 minutes.
Therapeutics: Creates a calm, grounded space to get away from the demands of daily life

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Pyramid Pose

Upward Facing Dog

Camel Pose

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(c) 2020 Cheryl Fenner Brown, C-IAYT, E-RYT 500, YACEP