flexibility

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.

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!

Pose of the Month: June 2018 Parivrtta Surya Yantrasana

Our June 2018 post of the month is Parivrtta Surya Yantrasana – Revolved Compass Pose or Sundial Pose.

This is a simultaneously grounding and expansive yoga posture with powerful energetic effects. Rich in symbolism, the pose uses the body as an instrument to guide us back home.

This intermediate/advanced yoga posture requires equal parts strength and flexibility. Several areas of the body need to be warm and open before moving into this pose: the hips, groins, hamstrings, shoulders and side bodies.

Getting Into Compass Pose

1 Start seated in a cross-legged position. Place the sole of your right foot on the floor, leaving your left foot where it is, and hug your right knee into your chest.

2 Lengthen your right arm along the inside of your right knee and grab hold of the outside of your right foot. With your left hand behind you for support, lean back as you lift your right foot off the floor until the sole of your foot is facing the front of the room, shinbone parallel to the floor.

3 Holding onto the outside of the right foot with your right hand, flex your foot as you pull the right foot and knee straight back alongside the outer right ribs.

4 Flex your left foot as well, and firm your left inner thigh down to lengthen up through the spine. Then raise your left arm up and across your chest, reaching over the top of your right foot to grab the outer edge of that foot with your left hand.

5 With the left hand holding the right foot, release the right hand down to the floor beside your right hip with your right arm inside and under your right leg.

6 Leaning onto your left hip, pull your right knee further back with your left hand and swing the leg higher up and over your right shoulder (as though you were throwing a purse over your shoulder).

7 Pause and take a deeper inhale. With your left hand griping your outer right foot lean more into your right hand now, and begin to straighten your right leg, pushing your right foot into your left hand, on the exhale.

8 As you begin to straighten your right leg, simultaneously pull back with your left hand, bringing the left arm behind your head, and turn your chest, belly and gaze to the left, looking up under your left armpit.

To release re-bend the extended top knee, remove your right arm out from underneath your right leg and release the foot to the floor.

This pose can easily be modified by using a strap to connect your hand and foot together.