Pose Of The Month

December 2019 Pose of the Month: Malasana or Garland Pose

Hey, yogis!

This is our final POTM not only for 2019, but for the entire decade!

Our December 2019 pose is Malasana or Garland Pose, sometimes simply called a yogi squat.

I love closing the year with such a grounding and stabilizing pose!

Let’s do it!

1. Start in a standing position with feet mat with distance apart and hips externally rotated with heels in and toes turning outward.

2. Draw your hands to heart center as you bend your knees and lower your hips toward the earth.

3. Rock your weight back and forward a few times until you find stability and balance.

4. Drive your feet into the earth, wrap your core around your spinal cord, slurp your belly off your upper thighs and lift out of your waistline.

5. You’ll feel Apana vayu, the downward and outward flow of energy stabilizing as you experience Prana vayu through the upforce of energy lifting through your spine.

6. Placed your palms together at heart center and use your elbows to pry your hips open even wider.

7. Other variations include expanding chest by grounding one hand and reaching in opposition with the other hand.

Enjoy, yogis!



November 2019 Pose of the Month: Prapadasana or Tip Toe Pose

Hey yogis! Wow! Hard to believe that November is here!! We are in the last weeks of 2019! The end of a great decade.

Our  November 2019 POTM is Prapadasana or “tip toe pose.”

This pose, like life, requires focus, balance and a strong determination.

How to do Prapadasana / Tip Toe Pose?

1. Begin in Tadasana / Mountain Pose.

2. Exhale and come into Malasana / Garland Pose.

3. Bring your feet together and slowly lift your heels off the floor.

4. Balance your body on your toes and keep your back straight. 

5. Bring your palms together and focus in between your eyebrows.

6. Stay in this pose for 3 to 6 long breaths.

To come out of this pose, bring your heels down and come back into Tadasana / Mountain Pose.

Here’s why you should do it:

Improves concentration and sense of balance.

Strengthens the core, feet, ankles, calves, knees and thighs.

Stretches the hip flexors, hamstrings and groins.

Stimulates the Muladhara / Root Chakra.

Do it with a friend!

October 2019 Pose of the Month: Pincha Mayurasana or Feathered Peacock Pose

Happy October, yogis!

Our October 2019 POTM is Pincha Mayurasana. You may know Pincha Mayurasana or Feathered Peacock Pose by one of its common aliases: Forearm Stand or Elbow Balance.

Forearm stand is an advanced pose that opens your shoulders for backbends; builds arm strength for more-advanced arm balances; adds an uplifting quality to your spirit and practice and deeply connects to the entire abdominal sheath.

Here’s how:

Bring your mat over to a wall.

1 Come to your hands and knees facing the wall. Your fingertips should be pretty close to the wall. (An inch or two away is good. This is so when you kick up and your heels are on the wall, your spine is as vertical as possible).

2 Bend your elbows to bring your forearms and palms flat against the floor. Your upper arms should be perpendicular to the forearms. Your gaze should be down on your mat throughout this posture. 

3 Curl your toes under and lift your hips to come into a Downward Facing Dog (Adho Mukha Svanasana) position with your legs. This position is sometimes called Dolphin (Ardha Pincha Mayurasana).

4 Walk your feet in toward your elbows as much as possible. Ideally, your hips will come over your shoulders.

5 Lift your dominant leg (the one you like to lead with) to a Down-Dog Split (Eka Pada Adho Mukha Svanasana) position. 

6 Exhale and bend the knee of the leg that is still on the floor. Swing your lifted leg for a little momentum as your bottom leg hops up. Try to land both heels softly on the wall. Note that the head stays up off the floor. Keep your gaze on the floor between your hands.

7 If you are able to get both legs up and invert fully, begin to work on engaging your core so you can remove your feet from the wall one at a time and balance independently. Remain in the pose one to five minutes, breathing slowly and deeply.

8 Take five breaths in balsana or child’s pose to counter.

September 2019 POTM: Anahatasana or Melting Heart Pose

Happy September, yogis!

Our POTM is Anahatasana, or Melting Heart pose (sometimes referred to as Extended Puppy pose). This beautiful backbend deeply opens the shoulders, pectoral muscles of the chest, thoracic spine, neck and lower back. Heart and lung meridians receive a fresh burst of prana. Try this yoga pose first thing in the morning to set the tone for the day ahead!

Here’s how:

From table top (hands and knees) position, slide your arms forward and begin to melt your heart towards the earth.

Listen carefully to your heart and body and move only to the degree that feels appropriate.

You can always layer a block under your sternum to help your heart meet the earth.

You can bring your forehead to your mat (or a block if necessary) and gently rock your forehead side to side, massaging your ajna or third eye chakra.

Ultimately your chest may lay on the ground, with the chin tilting up. This will compress and massage the back on the neck and must only be done if comfortable.

If your chest, throat and chin easily rest on your mat, you can tuck your toes, lift your knees off the mat and straighten your legs. Please note that this is an advanced variation, and should only be done if your chest can remain pinned to the earth.

Hold for 3-5 minutes, breathing deeply into the shoulders, neck, spine, chest and lower back. Always remember where your attention goes, energy flows and it is important in these more vulnerable yin, backbending poses to remain focused inwards and on your pranayama.

Observe the emotions rising in this yoga pose. Melting heart is particularly effective in releasing heavy, stagnant or sad feelings. It may trigger an emotional reaction and release, including the need to cry! By the end of the pose, you will feel joy and lightness.

Follow with Balasana, Child’s Pose.

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.