Pose Of The Month

July 2019 Pose of the Month: Paripurna Navasana – Boat Pose

Happy July, hotties! Our pose of the month is …. Paripurna Navasana or Boat Pose. Because where else do you want to be in July? Obvi on a boat or next best thing … on your yoga mat. (Or no mat, but in a yoga pose 🤣)

Let’s go for it!

1 Begin in a seated position with your knees bent and your feet flat on the floor. 

2 Lift your feet off the floor. Keep your knees bent at first. Bring your shins parallel to the floor. This is half boat pose. Ardha Navasana

3 Your torso will naturally fall back, but do not let the spine round. 

4 Straighten your legs to a 45-degree angle if you can do so without losing the integrity of your upper body. You want to keep your torso as upright as possible so that it makes a V shape with the legs.

5 Roll your shoulders back and straighten your arms roughly parallel to the floor with your palms

boom shaka laka! You’re in (not on) a boat! now, if you could do this while you’re on a boat, you are definitely living your best life! 🤣❤️🙏🏾

June 2019 Pose of the Month: Eka Vrschik Pada Koundinyasana or One Legged Scorpion Pose Dedicated to Sage Kaundinya

Happy June, friends!

Our pose of the month (POTM) is Eka Vrschik Pada Koundinyasana or One Legged Scorpion Pose Dedicated to Sage Kaundinya.

Sometimes this pose is called hurdlers pose – it’s an intermediate level arm balancing asana. This month, we’ll add a fun twist with a scorpion tail leg!

Let’s go!

1. From downward facing dog, lift your right leg up and step it outside of your right hand at the top of your mat.

2. Start to work your right shoulder behind the back of your right thigh, bringing your leg as close to your shoulder as possible.

3. Plant your palms down firmly and activate your core. Extend your left leg straight behind you pressing your toes into your mat and pushing energy through your left heel. Take a few breaths as you breathe from your left heel through your heart chakra.

4. Start to hinge forward onto your left tippy toes as you bend your elbows Chathuranga style. Make a shelf with your right tricep for your right leg as you extend right leg forward and float right foot off of your mat.

5. As you bend your arms push like crazy through your chest and your shoulders into the mat and simultaneously lift your left leg up with your left hamstrings.

6. From here, dip your chest down and hook your left foot toward your head.

7. Smile and take five deep ujayi breaths.

Mindful Monday: May 2019 Pose of the Month Parivrtta Surya Yantrasana or Compass Pose

Hi, friends! Happy May!

Our pose for May 2019 is Parivrtta Surya Yantrasana or Compass pose. It’s also called Sundial pose.

It is a deep and twisty shoulder, hip and hamstring-opening seated pose that requires a great warm up and a good sense of humor!

After a thorough warm up of hips, hamstrings, shoulders and spine, here’s how:

  • From a seated position extend your left leg long in front of you, round your spine a bit, and take your right knee into right elbow and right foot into left hand. If there is more space, wrap arms around shin and slowly, as it feels good, bring spine upright. Breathe for 5 deep breaths. (If you want to rock shin left to right like rocking a baby, that is also great to loosen up the hip joint.)
  • From shin cradle, take right hand to right ankle, and take left hand over your head and to the outer edge of your right foot. You can use your strap here! Round your spine and shinny your right shoulder underneath your right knee. Start to lengthen spine as it feels good, and breath for five deep breaths.
  • From here, release your right hand to the ground, fingertips facing away from you, soften right elbow as much as you want, and start to poke your head under your left shoulder.
  • Start to lengthen right leg to any degrees that feels good, and breathe there for five deep breaths.
  • Now repeat on the left.

April 2019 Pose of the Month: Parivrtta Hasta Padangusthasana: Revolved Extended Hand to Big Toe Pose

Our lovely student Zoe Justh embodies our pose of the month

Happy, happy April, dearest yogis!

Our April pose of the month is a big one! Parivrtta hasta padangusthasana or revolved extended hand to big toe pose.

Here’s how!

1 Start Revolved Hand to Big Toe pose from Mountain pose at the front end of your mat. Shift your weight into your right leg, finding all four corners of the foot and lifting energetically up through the sole. Begin drawing the left foot away from the floor while finding your balance.

2 Once you’re balancing on your right foot, draw your left knee into your chest. Take your time to breathe here, lengthening the spine and strengthening your standing leg. Use your index and middle fingers of your right hand to hold the big toe of your left foot. Continue rooting down through your tailbone as you start to extend out your left leg. The left thigh should be parallel to the floor and your spine should be perpendicular.

3 Reach through your heart and broaden across the collarbones to counter the tendency to slouch forward when extending the left leg. Take your left hand to your hip, level your pelvis, then begin to reach the hand toward the back of your mat. Deepen the twist by rooting the femur of your left leg into the hip joint as you draw your right ribs forward.

4 If you can remain balanced, slowly start to move your gaze back towards your left hand. Do this movement slowly and intentionally to avoid losing balance. Hold this pose for five to ten breaths before untwisting and slowly lowering the lifted leg down to the floor. Stay in Tadasana for a few breaths before repeating on the other side.

March 2019 Pose of the Month: Grasshopper

Happy March and Happy almost Spring! But we are here in the Midwest, so most likely there’s snow on the ground right now as you are reading this. 🤣

Our March 2019 pose of the month is Grasshopper pose! Here you can see this lovely arm balance in various expressions.

And here are five simple (not easy) steps to nail it, young grasshopper. < see what I just did?

1. Start out in Chair Pose, Utkatasana. Bring your feet together, zipper from your ankles all the way to your inner thighs as you bend your knees. Press weight towards your heels and lift your belly off of your lap.

2. Figure four pose. Shift weight to your right foot, lift your left knee towards your chest and place your left heel on top of your right thigh externally rotating left hip while flexing left toes towards left knee.

3. Prayer twist. Draw your palms together at heart center, rotate from your left obliques and twist to the right. Place your left elbow into the middle of your left foot, using your elbow as leverage to twist more deeply.

4. Lower to the ground. Keeping your deep twist, lower both of your palms to the right side of the mat bringing them down on the floor. Your left hip will rotate up so that your left knee is pointing towards the ceiling.

5. Fly. Find Chaturanga arms and slowly start to tip your weight into your hands. Engage your shoulders by pressing through your knuckles into the mat. As your weight transitions to your hands, lift your right foot off of the mat, eventually straightening your right leg and pressing through your right heel. Press your left foot into your left tricep for more engagement.

February 2019 Pose of the Month: Backbends!

February is the time for ❤️ love. All kinds of love! But personally I’m celebrating sisterly love this month!

And YOU, my lovely friend, get a bonus pose of the month!

Pose One: Urdhva Dhanurasana or Upward Facing Bow (Wheel) Pose:

Step 1

Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Bend your elbows and spread your palms on the floor beside your head, forearms relatively perpendicular to the floor, fingers pointing toward your shoulders.

Step 2

Pressing your inner feet actively into the floor, exhale and push your tailbone up toward the pubis, firming (but not hardening) your buttocks, and lift your buttocks off the floor. Keep your thighs and inner feet parallel. Take 2 or 3 breaths. Then firmly press the inner hands into the floor and your shoulder blades against your back and lift up onto the crown of your head. Keep your arms parallel. Take 2 or 3 breaths.

Step 3

Press your feet and hands into the floor, tailbone and shoulder blades against your back, and with an exhalation, lift your head off the floor and straighten your arms. Turn the upper thighs slightly inward and firm the outer thighs. Narrow the hip points and lengthen the tailbone toward the backs of the knees, lifting the pubis toward the navel.

Step 4

Turn your upper arms outward but keep the weight on the bases of the index fingers. Spread your shoulder blades across your back and let your head hang, or lift it slightly to look down at the floor.

Step 5

Stay in the pose anywhere from 5 to 10 seconds or more, breathing easily. Repeat anywhere from 3 to 10 times.

Pose Two: Bhujangasana or Cobra Pose

Step 1

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

Step 2

Press the tops of your feet and thighs firmly into the floor.

Step 3

On an inhalation, begin to straighten your arms to lift your chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press your tailbone toward your pubis and lift your pubis toward your navel. Narrow your hip points. Firm but don’t harden the buttocks.

Step 4

Firm your shoulder blades against your back, puffing your side ribs forward. Lift through the top of your sternum but avoid pushing your front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.

Step 5

Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation. Option to bend your knees and lift your chest hire.

January 2019 Pose of the Month: Utkatasana

It’s 2019!! Our very first pose of the month this year is Utkatasana or Chair Pose.

Utkatasana or chair pose featured on the right

Here’s how:
Stand with your feet together, with your big toes touching. Beginners can stand with their feet hip-distance apart.

Inhale and raise your arms above your head, perpendicular to the floor.

Exhale as you bend your knees, bringing your thighs as parallel to the floor as they can get. Your knees will project out slightly over your feet and your torso will form approximately a right angle over your thighs.

Draw your shoulder blades into your upper back ribs as you reach your elbows back towards your ears. Do not puff your ribcage forward. Draw your tailbone down to the floor, keeping your lower back long.

Bring your hips down even lower and lift through your heart. There will be a slight bend in your upper back.

Shift your weight into your heels. Enough weight — approximately 80 percent — should be transferred to your heels so that you could lift your toes off the mat if you wanted to.

Keep your breath smooth, even, and deep. If your breath becomes shallow or strained, back off a bit in the pose until breathing becomes easier.

Spread your shoulder blades apart. Spin your pinky fingers toward each other so your palms face each other, rotating your arms outward through your thumbs.

Gaze directly forward. For a deeper pose, tilt your head slightly and gaze at a point between your hands.

Hold for up to one minute. Then, inhale as you straighten your legs, lifting through your arms.

Exhale and release back.

Happy new year, friends!

December 2018 Pose of the Month: Five Pointed Star

Our December 2018 pose of the month is Uttihita Tadasana or Five Pointed Star pose.

Literal translation:

Utthita – extended

Tada – mountain

Asana – pose

We love this pose for the symbolism of the Star which is always prevalent this holiday season. And also because of the grounding and energizing benefits the pose offers! Exactly what the yoga doctor ordered as we navigate this busy time of year.

This month we’re offering it in two orientations to the earth! Everything is better upside down, am I right?

Here’s how:

1. From a standing pose, step your feet wide apart, with your arms out to the side. Your feet should be under your wrists, facing forward and parallel.

2. Press your weight into your feet, pull up your knee caps and activate your thighs, gently tuck your tailbone, and feel your strong and solid legs rooted into the floor.

3. Reach out through your fingertips, trying to touch the side walls. Relax your shoulders down and back, gently opening your chest towards the front of the room.

4. Inhale and press the crown of your head up towards the ceiling. Look straight ahead with your chin parallel to the floor.

5. Inhale deeply into the belly and chest, exhale press into the feet, fingers and crown, feeling your body expanding out in 5 directions. Option here to walk your gaze up toward the ceiling opening your heart toward the sky.

6. Keep breathing and hold for 4-8 breaths.

7. To release, bend one knee and simply step back into a standing pose.

The handstand variation is exactly the same except your hands replace your feet!

See you next year, yogis!!!

November 2018 Pose of the Month: Virasana

For our November 2018 pose of the month, we are featuring Virasana or Hero Pose to honor all of the veterans that sacrifice so much personally so that we can enjoy the freedoms and opportunities of our wonderful nation.

Hero pose can be quite challenging for many, so we will offer several suitable variations.

There are numerous benefits in practicing this pose:

▪ Stretches the hips, thighs, knees, ankles and feet

▪ Improves circulation and relieves tired legs

▪ Strengthens foot arches, relieving flat feet

▪ Improves digestion and relieves gas

▪ Helps relieve the symptoms of menopause

▪ Improves posture

▪ Therapeutic for asthma and high blood pressure

▪ Great alternative to lotus or easy seated pose during mediation.

▪ During pregnancy it helps to reduce swelling of the legs (through second trimester).

▪ Useful in Asthma and high blood pressure.

To get into Virasana:

Start from a tabletop position; bring your knees together and splay your heels apart.

Begin to ease your sitting bones back, trying to keep your knees together.

When you’re about halfway down to seated, reach back and externally rotate the fleshy part of your calves.

Ease back and down into a seated and upright position.

Straighten your spine: stack head over shoulders, shoulders over hips with a lift through the crown of your head. Puff through your chest, drawing shoulder blades down your back away from your ears.

You can always place a block between your feet and sit on the block.

Close your eyes and breathe deeply anywhere from 30 seconds to five minutes. You can gradually build up the time.

If you’re not feeling much sensation, and only if you’re not sitting on a block, you can start to ease onto your elbows, keeping chest uplifted and shoulder blades down your back.

For a deep expression, lower all the way onto your back and extend your arms overhead catching opposite elbows for Supta Virasana or reclined hero pose.

Your full expression is an advanced posture requiring very open quadriceps and flexibility in knees and ankles. This final expression is entered through bridge pose or setu bandha sarvangasana.

From bridge pose, walk your heels in closer to your back and tuck your toes underneath you lifting your heels. From here, gently ease your knees to the floor gently rolling to the crown of your head. Energetically extend your arms overhead and breathe deeply into chest and throat chakras!

October 2018 Pose of the Month: Paschimottanasana

Happy October! In this time of transition from summer to fall, it’s so important to work on grounding and stabilizing.

October pose of the month is Paschimottanasana or intense west stretch.

Pashchima = the West, or the back of the body.

Uttana = intense stretch.

This pose honors the inner wisdom and voice of your spirit; calms the nervous system, and allows you to literally turn in toward yourself. It is one of our most grounding poses!

• Extend your legs in front of you and ground down through both sitting bones. If your low back is particularly tight, consider sitting up on a folded blanket so your pelvis can tip forward.

• As you bow over your legs, aim to initiate the fold from the pelvis/hips, as opposed to the mid back.

• Keep the lumbar spine long, and then round over with the thoracic and cervical spine.

• Take slow and deep breaths as you surrender to the stretch and connect to the inner quietude.

Simple and yummy!!!

Enjoy!