Blog Archives

4/30/2018

Half Moon Preparation

Set yourself up at a wall for these preparatory poses that will get you ready for Ardha Chandrasana, or Half Moon pose.

Reclining Flow I
Supta Vinyasa I

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

Video instruction available

Reclining Thumb to Big Toe Pose I
Supta Padangusthasana I

Lie on the back with the legs straight and feet5 at the wall. 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

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. Hold for 10-20 breaths then use the inner thigh to draw the leg up to center.
Therapeutics: Stretches the hamstrings, calves, inner thigh, outer hip and buttock; also releases tension in the lower back.

Video instruction available

Photo by Steve Clark

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

Block Variation

Strap Variation

Extended Big Toe Pose I
Utthita Padangusthasana I

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. Hold 5-10 breaths, then release and change sides.
Block Variation: Stack several blocks at a wall and place the front foot on the blocks to support the leg.
Strap Variation: Loop a strap around the ball of the front foot to help support the leg.
Therapeutics: Strengthens and stretches hamstrings and core, opens hips

Block Variation

Strap Variation

Extended Big Toe Pose II
Utthita Padangusthasana II

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. Hold 5-10 breaths, then release and change sides.
Block Variation: Stack several blocks at a wall and place the front foot on the blocks to support the leg.
Strap Variation: Loop a strap around the ball of the front foot to help support the leg.
Therapeutics: Strengthens and stretches hamstrings and core, opens hip

Warrior II
Virabhadrasana II

Stand with feet wide apart. Turn left foot out 90 degrees and right foot in 30 degrees. Make sure that the hips turn slightly to the left so that the front knee can track the second toe of the front foot. 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.
Therapeutics: Strengthens legs and increases balance

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.
Therapeutics: Opens side body, strengthens legs, eases pain in the lower back

Tipping Triangle

Stand with feet wide apart, slightly narrower than your regular Triangle stance. Turn left out to 90 degrees and right foot in 30 degrees. Hold a block in the left hand and place the right hand on your right hip. Press into the left leg and lift the right leg behind you as you place the block on the floor to the outside of the left pinkie toe far enough in front of the foot so that the right torso stays long. As the block lands, try to straighten the standing leg. Then lower the back leg and lift the block to come back up to the starting position. Try 3-5 times on one side, then switch.
*This exercise will allow you to gain the strength and confidence to come into Half Moon Pose during next week's class.

Tree Pose
Vrksasana

Stand 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 side of knee). 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

One-Legged Downward Facing Dog
Eka Pada Adho Mukha Svanasana, var

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. Raise right leg behind you and keep hips square towards the floor, extending through both legs. It may be helpful to press the raisde foot against a wall for greater stability. Hold 5-10 breaths, then center hips, release leg and repeat to other side.
Hip Turned Out: After you raise the right leg behind you, open hips towards the right, bend right knee and press sole of right foot to the left of the body. Hold 5-10 breaths, then center hips, release leg and repeat to other side.
Therapeutics: Extends the spine, strengthens the upper hamstrings, opens the hip flexors.

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

Vishnu's Couch at Wall
Anantasana, var

Begin by laying on the right side with the right arm underneath the head and knees slightly bent. 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 fingers around left big toe 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 leg straight. Hold for 10 breaths then release and repeat to the other side.
Wall Variation with Strap: Begin as above, but press soles of the feet into the wall. 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. Engage the belly and lengthen the tail, press right foot into wall. Hold for 10 breaths then release and repeat to the other side.
Therapeutics: Strengthens core, stretches hamstring, helps with balance

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.
Therapeutics: Broadens back of pelvis, stretches outside of legs, gently compresses the abdominal organs

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

Video instruction available

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4/23/2018

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Revolved Triangle

Find stability in the pelvis and openness in the torso to approach this intermediate-level standing twist.

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.

Video instruction available

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.

Video instruction available

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.

Video instruction available

Video instruction available

Easy Seated Twist
Parvrita Sukhasana

Begin sitting cross legged and 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.

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 Forward Bend
Sukhasana Uttanasana

Begin seated cross-legged with a long spine. Lift up from the pubic bone to the throat and hinge forward from the hips, placing the hands on the floor in front of the shins. Continue to lengthen the front of the torso forward while keeping the sit ones on the floor. Take a few long, slow breaths, focusing on releasing the exhales completely, then on an exhale, engage the belly and walk the hands toward the body to come up. Change the cross of the legs and repeat.

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.

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.

Lunge Flow

Low Lunge: Begin on all fours and bring right foot between hands on blocks, press pelvis forward.
Runner's Lunge: Press pelvis back evenly and extend chest over the straight leg. You may also use blocks under the hands if it is difficult to reach the floor.
High Lunge: Draw front foot back about 6 inches and re-bend front knee. Extend the back leg and raise the back knee off the floor.
Pyramid: Press into front foot and draw front hip back to straighten the knee.
Repeat all four lunges to the second side.

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.

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.
Wall Variation: Try this pose with the back heel against the wall for greater stability.

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

Begin lying on the back with the knees bent
Lie 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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4/16/2018

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Revolved Triangle Preparation

This week's class is part one in a two part series of preparing the spine and hips for Parvrita Trikonasana.

Reclininig Flow

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.

Reclining Supported Twist

Variation 1: Lay on the back with knees bent and feet on floor. Release knees to the right and support them on a block or bolster, hold for 5 breaths then return to the center.
Variation 2: Bring knees to the chest, then release knees to the right and support them on a block or bolster, hold for 5 breaths then return to the center.
Variation 3 (shown): 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 5 breaths, then return to the center
Change sides and repeat all variations to the left.

Supported Bridge with Extended Leg

Lie on back with knees bent and feet on floor. Inhale and raise hips off floor, placing block under sacrum.
Variation 1: Keep right knee bent and foot on the floor, draw left knee into chest.
Variation 2 (shown): Keep right knee bent and foot on the floor, extend left leg straight with heel on the ground and lengthen the leg. Hold for 10 breaths, then release and change legs.

Pelvic Tilt and Tuck on Block

With pelvis still sitting on block in Setu Bandha, draw both knees into chest. Alternate bringing them closer to the body and rocking them further away so that the sacrum tilts and tucks on the edge of the block. Repeat 5 times, then place feet back on the floor, lift hips up and remove the block so you can come back to the ground.

Lunge to Pyramid Pose Flow

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

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.

Downward Facing Dog

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.

Child's Pose Side Bend

From Child's Pose, reach arms to the right of the mat and lengthen hips back. Breathe into the left side of the torso for several breaths, then return to center and change sides.

Triangle Pose

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.

Marichi's Pose III

Sit in Dandasana. Bend right knee and either step the foot down in front of right sit bone, or cross over and step outside of right thigh. Inhale and sit up tall through torso, wrap left arm around front of right knee, right arm reaches to floor behind torso. Exhale and twist into right leg, belly, ribs, chest and head
Hold for 5-10 breaths then release and change sides.

Supported bridge

Corpse Pose

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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Half Moon Preparation

Revolved Triangle

Revolved Triangle Preparation

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