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5/21/2018

Marichyasana

This seated twist involves stretching the torso in several directions at once, it is a forward fold and twist.

Reclining Flow I (single leg)
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 Flow II (both legs)
Supta Vinyasa II

Begin lying on the back with the legs straight and arms extended over the head, take an inhale to prepare.
Exhale and draw both knees into the chest, leading with one leg if this is difficult or hurts your back.
Inhale draw both knees out wide.
Exhale the knees back together.
Inhale squeeze legs together, reach arms out to the sides and take knees half way to the left side, this can be made more challenging by lifting the feet higher.
Exhale and use the right obliques to draw the legs back to the center.
Inhale squeeze legs together, reach arms out to the sides and take knees half way to the right side, this can be made more challenging by lifting the feet higher.
Exhale and use the left obliques to draw the legs back to the center.
Inhale extend both legs up towards the ceiling, raising the arms over head.
Exhale and hug the knees to the chestl
Inhale and release both legs to the floor, leading with one leg if necessary to protect the back.
Therapeutics: Opens the major joints of the lower body and stretches the legs, hips, low back and shoulders, strengthens abdominal muscles.

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

Reclining Thumb to Big Toe Pose III
Supta Padangusthasana III

Lie on the back with the legs straight. 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

Four Footed Pose
Chatush Padasana

Begin lying on the back with the knees bent. Lie on back with knees bent and feet hips with apart. Reach hands to hold heels or ankles, or wrap a strap around the front of both ankles. 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: Stretches the front of the spine and pelvis, engages lower buttocks, hamstrings and quadriceps.

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.
Therapeutics: Builds core awareness, prepares the body for deeper twists.

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.

Squat
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.

Noose Pose
Pasasana

Come into Malasana with left side towards wall. Inhale and lift torso away from knees. Exhale and bring right elbow onto outside of left knee to twist body to left. Place both hands on wall and gently lean torso back.
Therapeutics: Compresses abdominal organs, stretches muscles along spine, opens hips

Bharadvaja's Pose
Bharadvajasana

Draw feet to left side of pelvis, knees stay in front of torso. Try to press left hip towards floor as you raise left arm overhead. Exhale and twist belly, ribs, chest and head to right. Release left arm to outside of right thigh, right arm can support behind the back.
Hold for up to 2 minutes, then release and change sides.
Therapeutics: Opens hips, stretches muscles along spine & neck

Seated Forward Bend
Pascimottanasana

Sit with both legs in front of pelvis. Press thighs into floor and extend through balls of feet. Inhale and sit up tall through front of chest. Exhale and release forward over legs. Do not round the back.
Hold for up to 1 minute, then release.
Therapeutics: Stretches entire back body

Marichi's Pose III
Marichyasana 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.

Marichi's Pose I
Marichyasana I

Sit with right leg straight and left foot on floor in front of the let sit bone, keeping legs hips-width apart. Inhale and sit up tall through front of chest bringing left arm inside left knee. Exhale and release forward over right leg.
Hold up to 1 minute each side, then release.
Therapeutics: Stretches back of legs, hips and lower back

Marichi's Pose III
Marichyasana III

For a more advanced twist, bend left knee and place left foot in front of left sit bone. Inhale and sit up tall through torso, wrap left upper arm around front of bent shin with hands reaching behind the torso. Exhale and twist away from bent knee making clasp behind back or using strap.

Heron Pose
Krounchasana

Sit on a block with the left leg in Virasana and the right foot on the floor. If you cannot sit in Virasana, sit cross-legged with the left leg. Either wrap strap around sole of foot or hold sole of foot with both hands. Inhale open chest and lean back taking left foot off floor and bringing left knee to chest. Exhale and extend the left leg straight.
Hold 10-20 breaths then release and change sides.
Therapeutics: Good for balance and focus, stretches hamstrings and hips.

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

Supported Bridge with Extended Leg
Salamba Eka Pada Setu Bandha

Lie on back with knees bent and feet on floor. Inhale and raise hips off floor, placing block under sacrum. Keeping the sacrum flat on the block, reach both legs up towards the ceiling with a strap aroud soles, bending knees if necessary.
Therapeutics: Stretches the Psoas, re-balances the sacrum, opens up the front of the thigh and lower back.

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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5/21/2018

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Parvrita Janu Sirsasana

Continuing our exploration of hip and groin opening, this week we add Revolved Head of the Knee pose with is a seated twist, side bend and forward bend.

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

Spider Walking
Luta Calanasana

Lie on back with folded blanket under sacrum. Draw legs into happy baby pose either holding hands behind knees or reaching the arms inside the legs to hold the outside of the feet. Inhale and straighten the right leg. Exhale and come back into happy baby pose. Inhale and straighten the left leg. Exhale and come back into happy baby pose. Repeat for about a minute then release by bringing knees into the chest.
Therapeutics: Stretches the groins, inner thighs and hamstrings.

Wag the Tail

Begin on all fours. Inhale and lift the left foot and shin by bending the knee. Exhale and move right shoulder and hip together as you swing foot to the right. Inhale back to the center. Exhale move left shoulder and hip together as you cross right foot over the left shin. Inhale to center.
Repeat 5-10 times each side with the breath.
Therapeutics: Builds postural strength laterally especially in the Quadratus Lumborum

Video instruction availabl

Fire Hydrant

Begin on all fours. As you inhale lengthen the spine. As you exhale, draw the left knee up towards the left elbow as a dog does when visiting the fire hydrant. As you inhale, lengthen the left leg back and place the toes turned under on the floor to the outside of the right foot. Keep the shoulders, belly and hips square to the floor.
Repeat 5-10 times each side with the breath.
Therapeutics: Builds postural strength laterally especially in the Quadratus Lumborum.

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.
Therapeutics: Stretches the side body and strengthens the shoulders.

Half Circle Twist
Parvrita Ardha Mandalasana

From Half Circle Pose (above) with the left leg extended, walk both hands around the the right so that your right hand is in front of the right knee. Then turn the torso to the left and bring the right arm over the shoulder.
Hold for 5 breaths per side.
Therapeutics: Twists the spine, massages the abdominal organs, creates space for the side body.

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.
Therapeutics: Stretches side body, armpits and lower waist.

One-Legged Camel
Eka Pada Ustrasana

Begin kneeling. Straighten right leg and press toes towards floor to prevent hyper-extension of knee. Place a block to the outside of the left ankle and place left hand on block. Raise right arm overhead lift the front of the torso upwards as you release your shoulder blades and tailbone downwards. Hold 5-10 breaths then release and change sides.
Therapeutics: Stretches side body, armpits and lower waist.

Runner's Lunge
Ardha Hanumanasana Vinyasa

Begin on all fours and bring left foot between hands. Touch floor on either side of foot as you 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. Repeat to both sides 5 times with the breath.
Therapeutics: Stretches hip flexors and strengthens legs.

Crescent Lunge
Anjaynasana

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. Engage the belly and raise the torso up, sweeping the arms over the head. Lengthen from the back knee up through the fingertips as you lift the belly and heart and relax the shoulder blades down the back. Hold 5-10 breaths, then release to all fours and change sides.
Variation I: Keep the back knee on the floor
Therapeutics: Stretches the front leg groin, front of the spine, and the back leg hip flexors.

Squat to Standing Forward Bend
Malasana to Uttanasana

Begin squatting with feet hips width apart. If heels do not come to the floor, you may use a rolled blanket under heels for balance if needed. You may also choose to sit on a block for greater stability. As you exhale the breath lift the pelvis and drop the heels as you come into Uttanasana. As you inhale come back down into the squat. Repeat up to 5 times with the breath.
Therapeutics: Stretches hamstrings, strengthen ankles and knees.

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 left arm overhead and stretch entire left side of body. Hold 5-10 breaths then release and change sides.
Therapeutics: Opens side body, chest and rib cage, strengthens legs

Head of the Knee Pose
Janu Sirasasana

Sit on floor with sole of the left foot on inside of right thigh with the right leg straight. Press right leg into floor and extend through ball of right foot. Inhale and sit up tall through front of chest. Exhale turn torso towards right leg and release forward from hips, keeping heart forward and shoulders relaxed. Hold up to 1 minute each side, then release.
Strap & Blanket Variation: Sit on the edge of a folded blanket and wrap a strap around the ball of the extended leg foot to greater support.
Therapeutics: Stretches back of legs, hips and lower back

Revolved Head of the Knee Pose
Parvrita Janu Sirsasana

Sit with left leg straight and right foot on inside of left thigh. Inhale and sit up tall, begin twisting to right. Reach left arm towards inside of left foot and side bend over straight leg. Reach right softly over head. Hold for up to 1 minutes, then release and change sides.
Therapeutics: Opens hips and side waist, compresses abdominal organs

Video instruction available

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5/14/2018

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Malasana

Deep hip and groin opening prepare us for squatting, or malasana, and we will work on various ways to be comfortable in the position.

Video instruction available

Reclining 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.
Therapeutics: Strengthens and stretches hip adductors and abductors.

Half Happy Baby Pose
Ardha Anandabalasana

Lie 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.

Happy Baby Pose
Anandabalasana

Lie on the back with the knees bent and feet on the floor. Draw both knees into the chest with the knees to the outside of the body. Either hold the backs of the knees with the forearms or hold the outside of the feet with the hands and draw knees towards floor. Keep the pelvis flat on the floor to avoid rounding the back.
Therapeutics: Stretches the groins, inner thighs and hamstrings.

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.
Low Variation: Lower the torso toward the floor as you keep the back knee on the floor.
Therapeutics: Stretches deeply into the groin of the front leg and hip flexors of the back leg.

Knees on Blocks

Sit on Blocks

Balancing Squat with Blocks
Malasana, var

Begin in Uttanasana and as you inhale, drop the hips until they sit on or right above the lifted heels. Place a block under each knee for balance and support. Raise the torso and bring the hands into Anjali Mudra. Hold 3-5 breaths, then press hips up into Uttanasana.
Therapeutics: Stretches hamstrings, strengthen ankles and knees.

Standing Quad Stretch

Stand in Mountain Pose, draw left heel towards the buttock and reach left hand down to hold top of the left foot. Keep knees side by side and press down through the left thigh towards the knee. Draw left heel towards buttock and raise opposite arm. Use a strap to hold the foot if you cannot reach easily. Hold 5-10 breaths, then release and change sides.
Therapeutics: Stretches the quadricep, helps with 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.

Wide Squat on Blocks
Malasana, var

Stack two, or more, blocks on their faces and sit on the blocks. Bring feet back towards blocks with the knees and feet turning out. Press heels down if possible, or use a folded blanket for heel support. Practice raising the buttocks off the blocks and holding for a few moments before returning to the blocks.
Therapeutics: Deeply bends the knee and hip, opens inner thighs.

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. 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.
Therapeutics: Stretches entire back body and the groins

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.
Block: Place block under sacrum and rest pelvis on block. This variation tractions the lower spine.
Therapeutics: Opens chest, activates thyroid, tractions spine

Video instruction available

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Marichyasana

Parvrita Janu Sirsasana

Malasana

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