fitness

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!!!

Mindful Monday: Holiday Stress

Good morning, mindful ones! We are in the home stretch for this holiday season and for this year!

When things are at their most frenetic pace and we find ourselves running around to holiday gatherings and for last minute gifts; it’s more important than ever to pause, breathe and reflect.

We live in the most technologically advanced time in human history. Anything we could possibly need is a phone call or even a click away and can be delivered right to the doorstep. Food is abundant (overly abundant!) We have instant heaters, electric blankets, reliable electricity. We have an endless supply of clean water that can also be warmed to any temperature for a hot cup of cocoa or a warm bubble bath.

There has never been a better time to be a human being. And we live in one of the best countries in the world in terms of economic opportunity, political stability, public safety and quality of life.

Pause. Wow we’re so lucky!!! Gratitude is truly the highest vibration. And it’s pretty darn easy to find a zillion things to be grateful for in this nation, even more so in our communities!

That being said, depression, stress and anxiety are at all time levels in our country! And they are predicted to continue to rise.

Well, that’s pretty puzzling, wouldn’t you say?

Actually, it’s really not … Because stress is an internal condition, not an external one!

Sure there’s tons of things happening right now: overstimulation of all the senses if you step foot in the mall (which I have pretty much successfully avoided this holiday season) or basically even out of your house.

But it’s our reaction that causes the stress! It’s how we process all the external stimuli that bombards us that can potentially create an internal state of stress.

Listen, it’s the holidays. Even the most well-adjusted, “normal”, traditional families will face some type of family drama.

And for the rest of us, it can get much more complicated. Single parents, people who have lost loved ones, those with social anxiety and even people with no family or friends to celebrate with.

“The most wonderful time of year” may be even more challenging for those struggling, because there’s the added expectation that everyone is in a carefree, celebratory state.

So with all of this emotional turmoil many people are facing, it’s really no surprise when people overreact to every day situations like waiting in line or driving in traffic.

People may snap more or react rudely. Let’s be honest, we see this behavior very often, unfortunately. When people are stressed, their fight or flight mode kicks in which can often lead to aggressive and anti-social behavior.

So let’s not pretend to be surprised when we witness this behavior, and be so gentle with yourself if you find yourself getting a little snappish or prickly.

And it always comes back to breathwork.

The reason you sweat it out for endless hours on your yoga mat is training for these very moments in life.

If you find yourself in a situation where you’re about to lose your marbles, take a moment to breathe slowly and mindfully and then breathe out. Allow yourself a few moments to pause to give yourself the opportunity to react in a way that you will be proud of and won’t create more anxiety and stress when you think back to that moment.

Reacting to someone else’s stress is your choice. Choosing to take a few breaths and remain stable and grounded is the best thing for your personal health and wellness. And your grounded energy might be just the anchor someone is searching for who may be tail spinning out of control.

In these critical moments in life, there is tremendous opportunity for our personal evolution. And trust me these opportunities are abundant year round! Can we cultivate compassion for ourselves and for one another during this holiday season?

It can make all the difference in someone’s life. We never know the burden they’re carrying.

Remember, kindness and compassion will revolutionize the world.

We got this, you guys!!

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!

Mindful Monday: Daylight Savings

Good morning and happy Monday!

Well it’s my favorite weekend between Halloween and Thanksgiving … the weekend where we gain an hour of extra time!

Time is the most precious of all commodities. Money flows in abundance all around us. Fortunes can be lost and made and lost once again. But once we lose time, we can’t get it back. We can’t order it on Amazon or earn it back in exchange for a job well done. Once time flees, it’s gone.

Each day, every single person is given the exact same amount of time for the day.

24 hours

1,440 minutes

86,400 seconds

You get that quantity, just the same as Beyonce and the Rock.

Oh gosh, sorry … where was I?

Oh yes! We all get that same amount of time, except when we Fall Back and gain an extra hour, 60 minutes or 3,600 seconds!

What can one do with an extra hour?!?

Sleep in

Take an extra yoga class

Write Mindful Monday early

Figure out November pose of the month

Read a book

An extra hour out on Saturday night

Wake up early for a 6 am class on Monday

Organize closets

Watch the sunset

Get a massage

Watch the sunrise

Update expense spreadsheet

Watch Netflix

Drive to the city for brunch/lunch/drinks

Nap

Meditate

Post some items to sell online

Go through garage and donate a bag of unused sports equipment

Laundry

Practice handstands

Go for a run

Go for a walk

Go for a run/walk

Search up archived pics of the Rock

Learn the dance for Keke by Drake

Go shopping

Meet a friend for coffee

Get a facial

Play with your dog

Play with your kids

Practice piano

Play video games

Play candy crush on your phone

Organize photos on your phone

Journal

Plan upcoming week

Christmas shopping list

Prepare for thanksgiving

Volunteer

Whatever you did or did not do with your bonus hour, hope it was great!

Have a great week, friends!

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!

Mindful Monday: Fly Into Fall

Good morning, mindful ones! It’s the first day of October, and it definitely feels like fall.

After the autumnal equinox, our days get shorter and shorter and the nights become darker and longer.

This is the time for dramatic and drastic transitions evidenced by how quickly Starbucks started peddling their pumpkin spice lattes (end of August!) to all of the Christmas decorations retailers are already selling!!!! Can we please at least get through Halloween?!

Personally, I prefer to take my cues from Mother Earth. The lush greenery surrounding us turns to vibrant hues of orange, red and gold; a biting Vata wind flows through; trees slowly demonstrate the process of non-attachment, one by one eventually letting go of each and every one of their leaves.

Right now, as we transition into fall, we can capitalize on the light, clear, and moving Vata energies in our practice! Join me for an arm balance and inversion workshop this Friday in Elmhurst!

We will begin with a stabilizing and grounding warm-up, and we will spend the majority of the practice actually practicing poses like crow, one-legged crow, side crow, headstand, forearm stand and handstand!

You can sign up at any location or even online! Let’s fly!

Have a great week, yogis! Namaste 🙏🏾and aloha 🤙🏽

August 2018 Pose of the Month: Ardha Chandrasana

Our August 2018 pose of the month is Ardha Chandrasana or Half Moon pose.

This is a beautiful balancing pose that taps into our lunar energies and recreates the sensation of the moon suspended lightly and spectacularly in the sky.

To Begin:

Start from standing at the top of your mat. Bring your right foot all the way back so you’re at a Low Lunge with your left leg, hands framing the left foot.

1. From here, engage your core, bring your right hand to your right hip and lift up your right foot and straighten your right leg out behind you, balancing on the left leg with your left hand on the floor. Gaze is at the left hand.

2. Make sure your left leg is strong by engaging your glutes and quads, lifting up at the kneecap, and anchoring the four corners of your left foot, rooting into the earth for support.

3. Now, rotate your right hip back, stacking it on top of your left hip. So instead of your hips being parallel to the earth, we want it to be parallel to the right side wall of the room.

4. Next, energetically extend your right hand towards the sky, palm facing the right side of the room. Lift the shoulders out of your ears by gluing your shoulders blades onto your back. Maybe imagine you’re holding onto a pencil in between your shoulder blades.

5. Stay with it for 5 slow, deep breaths.

6. Slowly come out of it the same way you came in. Repeat the steps for the other side.

For a variation, try to bring your bottom hand to your heart and float easily on your standing leg. You can also perform this a center against the wall to practice leaning back and opening your heart towards the sky.

Mindful Monday: Balance

Good morning, friends! Happy Monday!

We work a lot on balance in our yoga practice. Balancing on one one leg, one arm, upside down. Even balancing on our heads and hands. And in acroyoga, we balance on other peoples’ bodies!

We learn that it takes focus and concentration to maintain balancing poses on our mats. And we see that these poses are dynamic, not static. Within the stillness of a pose, tiny shifts and adjustments are made to maintain balance. Sometimes we see visible shaking, other time it’s imperceptible to anyone else. The body makes corrections to help maintain itself.

And of course lessons that we learn on the mat are meant to be integrated into daily life.

There are so many things that can throw us off balance in life. Major life changes and transitions. Shocking news can literally knock you off of your feet. Even smaller, every day stuff. A major traffic jam can throw off your entire morning. One person on a team not managing their time effectively can throw an entire project out of whack. We’re constantly making these small adjustments as we seek stability.

And then there’s the challenge of balancing work, time with friends and family, and self-care. It’s so easy to fall out of balance in these areas. Overwhelmed with projects at work often leaves little time for rest. Or maybe every weekend is filled with social obligations with little free time to do what we want. When we burn it at both ends for too long, trying to please everyone and “do it all,” our bodies shut down with illness and we’re forced to rest and recover and do little else. Again the body is adjusting itself towards equilibrium.

Yoga has helped me immeasurably in learning the importance of working with mindfulness and awareness towards balance and stability. It constantly reminds me that it’s perfectly natural to fall sometimes! And the only option is to get back up and try again with as much grace and humor as I can muster.

Yoga demands discipline and satya, truthfulness with yourself. It clears the maya, illusions, and helps one to truly center. And it reminds us so much that it’s a daily practice.

And remember, dear ones, it’s yoga practice not yoga perfect!!!

Have an amazing week!

Pose of the Month: July 2018 Garudasana

Garudasana or Eagle pose. Headstand with eagle leg variation.

Our July 2018 pose of the month is Garudasana or Eagle pose. In observance of America’s birthday, it’s appropriate that we feature the pose honoring our national emblem, the bald eagle symbolizing long life, great strength and majestic looks.

Let’s begin in a wide Chair pose. Bring your feet hip width distance apart and bend your knees, pushing weight back into your heels while keeping spine straight.

Lift your right foot off the floor and cross your right thigh over your left thigh. Hug your thighs together. If possible, hook your right foot around your left calf to complete the leg bind. If that doesn’t work, it’s fine to leave your right foot unbound or even to lower your right big toe to the floor to act as a kickstand.

Tee out your arms and cross your right arm under your left at the elbow. Bend both elbows so that the forearms are perpendicular to the floor and bring your palms to touch as much as possible. You can also reach hands to opposite shoulders as an alternative to the bind.

Bring your gaze to a fixed point in front of you to help you maintain balance. Take several breaths in this upright position, wrapping your arms and legs together like vines.

Continue to try to stack shoulders over your hips, left elbow to shoulder height and draw fingers forward as shoulders reach back.

Repeat on the left side.