Blog Archives

3/28/2016

Half Moon Pose

Half Moon pose, or ardha chandrasana, requires balance and focused attention as one leg supports the weight of the body and the other leg lengthens parallel to the earth, one arm supports the upper body and the other arm reaches skyward. When balanced, the posture enable as pure sense of flight, expansion and joy so. This week we will work to create stability in the legs so that we can take flight in half moon.

Read about the mythology behind ardha chandrasana

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.

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.

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.

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.

Extended Big Toe I Pose
Utthita Padangusthasana

Begin in Tadasana. Lift right foot and either hold foot with right hand or use strap. Keep right hip level with left hip and ground left standing leg as you extend the right leg forward. Extend left arm over head. Engage belly and lengthen tail. For a fully supported version, prop foot on a chair.

Extended Big Toe II Pose
Utthita Padangusthasana

Begin in Tadasana. Lift right foot and either hold foot with right hand or use strap. Keep right hip level with left hip and ground left standing leg as you extend the right leg out to the right side. Extend left arm over head. Engage belly and lengthen tail. For a fully supported version, prop foot on a chair

Triangle Pose
Trikonasana

Stand with feet wide apart. 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.
Hold 5-10 breaths then release and change sides.

Half Moon Pose
Ardha Chandrasana

Begin in Uttanasana with a block in front of the pinkie toe of the right foot. Place right hand on block and left hand on hip. Inhale the right leg up and open hips, belly and chest to the left. Raise left arm towards ceiling.
Hold 5-10 breaths then release into Uttanasana, change sides.

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.
Three-Legged Dog Variation: Extend one leg up and back, keeping the hips square towards the floor. Hold for several breaths, then release and change sides.

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.

Reclining Twist
Supta Matsyendrasana

Lie on back with legs straight. Draw right knee into chest. With the opposite hand, draw the knee across the body. Hold up to 10 breaths.

Block Shoulderstand
Sarvangasana, Var.

Lie on the back with knees bent and feet on the floor in constructive rest. Elevate hips and place block under sacrum. Draw knees into chest and extend legs towards ceiling. Balance weight on sacrum so that feet are directly above hips, knees straight or softly bent. Hold for 1-3 breaths. Release by drawing knees into chest, placing one foot on floor at a time, elevating hips to remove block, and returning to constructive rest.

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.

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3/21/2016

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Revolved Triangle Pose

Revolved triangle pose, or parivrtta trikonasana, incorporates a deep abdominal twist with a standing variation of parsvottanasana. In order for the pose to be balanced, both sides of the waist must remain equally long. This week we will work towards creating this length to deepen the twist and ultimately make the posture more stable.

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.

Revolved Table
Parvrita Sandharasana

Begin on all fours.
Variation I: Inhale lift right arm out to side. Exhale press right arm under left armpit lowering right shoulder to floor. Continue to press left hand into floor for balance.
Variation II: You can also choose to turn the left toes under and lift the left knee up pressing the ball of foot back into the floor. Be careful not to put too much pressure on your head.

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.

Revolved Airplane
Parvrita Vimasana

Begin with feet wide apart.
Begin standing and inhale bring the arms out to the sides of body. Exhale and bring left hand down to the floor and twist tot the right with the left hand extend straight out from the shoulder. Inhale return to standing with the arms out and repeat to the other side. Repeat 5 times with the breath, alternating sides.

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. 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.
Hold up to 20 then release and change sides.

Revolved Triangle Pose
Parvrita Trikonasana

Stand with right foot forward, left foot back and turned out 60 degrees. Place hands on hips and lengthen through spine. Exhale and bend forward from hips bringing left hand onto chair or block. Either place right hand on hip or reach out from shoulder. Hold for 10 breaths, then release and switch sides.

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

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.

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3/14/2016

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Upavista Konasana

Upavista Konasana is a wide-legged seated forward bend with several variations for opening the hips, hamstrings, inner thighs and lateral torso. This week we will continue our exploration of forward bends through a standing pose sequence ending with this deeply releasing forward bend, all while keeping the lower back structurally sound and aiming for an attitude of surrender.

Straddle with Strap

Lie on the back with folded blanket under sacrum, the knees bent, and feet on the floor. Draw both knees into the chest and place center of strap across both soles of the feet. Then extend the legs straight up towards the ceiling, keeping the low back on the floor. Hold ends of straps loosely in hands and pull strap tight against feet. As you inhale, widen legs and slide feet along strap until you are in a wide-legged straddle. Then exhale and pull on strap and close the legs. Repeat 5-10 times with the breath.

Lizard Pose
Utthan Prishtasana

Begin on all fours and bring right foot between hands. Step the right foot far enough forward so that the right knee does not go beyond the right ankle. Lean the pelvis forward and bring both hands on the floor to the inside of the right foot. Lower the torso toward the floor as you first keep the left knee on the floor. Hold for 5 breaths, then release and change sides.

Gate Pose
Parighasana

Begin kneeling. Straighten right leg and press toes towards floor to prevent hyper-extension of knee. Exhale and side bend over right leg bringing right hand to block behind knee or to floor. Reach left arm overhead and keep tail bone long.
Hold 5-10 breaths then release and change sides.

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

Goddess Pose
Deviasana

Stand with feet wide apart, turn toes out slightly. Exhale bend knees over ankles and raise forearms up to sides with palms facing forward.
Inhale return to starting position. Repeat 5 times.

Warrior II
Virabhadrasana II

Stand with feet wide apart. Turn left foot out 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and bend left knee. Keep torso upright and do not lean over bent leg. Gaze towards left hand.
Hold 5-10 breaths then release and change sides.

Reverse Warrior II
Prasarita Virabhadrasana II

Stand with feet wide apart. Turn left foot out 90 degrees and right foot in 30 degrees. Inhale and raise arms up to shoulder height. Exhale bend right left over the ankle and come into Warrior II. Inhale drop right hand to right thigh and raise left arm overhead into Reverse Warrior.

Side Angle Pose
Parsvakonasana

Stand with feet wide apart. Turn right foot out 90 degrees and left 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 right arm overhead and stretch entire left side of body.
Hold 5-10 breaths then release and change sides.

Standing Wide-Legged Forward Bend
Prasarita Padottanasana

Stand with feet wide apart. Bend forward from hips release spine forward with crown of head facing floor. Reach hands out to hold the outer ankles. Hold up to 1 minute, then return to standing by drawing hands onto hips and lifting entire torso up as a single unit.

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.

Seated Wide-Angle Forward Bend
Upavista Konasana

Sit with legs apart, no wider than a 90 degree angle. Inhale and sit up tall through front of chest. You can hold onto toes or place hands on floor between legs. Exhale and release forward over legs. Do not round the back.
Hold up to 1 minute, then release.

Revolved Wide-Angle Forward Bend
Prasarita Upavista Konasana

Sit with legs apart, no wider than a 90 degree angle. Inhale and sit up tall through front of chest. Rotate the torso towards the right and extend the left arm along the inside of the left leg, drawing the torso against the leg. Reach the right arm up and over the head as you twist and side-bend to the left. Keep the right thigh firmly grounded into the floor. Hold for 5-10 breaths, then release by turning the torso towards the floor first, then lifting the torso up and returning to center.

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.

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Half Moon Pose

Revolved Triangle Pose

Upavista Konasana

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