Pose Of The Month

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.

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!

JANUARY POSE OF THE MONTH: SIDE PLANK

Side Plank, Vasisthasana

Have you set an intention for the new year? If you’re like many of us, you may set resolutions in January but by the following December realize they haven’t come to fruition. Often times that happens because we have big, audacious dreams but forget to put into place the mechanisms to achieve these goals. Big dreams start small. So today, think about your final goal and then dial it all the way back to the daily or weekly things you’ll need to accomplish in order to get there.

Perhaps this year you work towards a strong vasisthasana (vah-sish-TAHS-anna), side plank! This is a terrific posture to focus on because it’s accessible at all levels of practice; it’s modifications and variations are nearly endless! You can start with your bottom knee grounded for more support, as you feel more comfortable you may choose to stack your legs, and ultimately you may decide to float your top leg up to challenge your balance. Just like goals outside of the studio, there’s little steps you can take along the way to reach your final destination. Give it a try today!

To find your side plank:

  • Press your left palm into your mat
  • Shift weight to the knife edge of your left foot
  • Stack your right shoulder over the left and reach your right hand to the sky
  • Engage your bottom tricep
  • Draw your low belly in and up
  • Strengthen into your thighs and keep your legs active and engaged

Playful modifications and variations:

  • For a grounded modification, drop your left knee to your mat and stack it directly below your left hip for support
  • As you feel more stable, firm into your right leg and hover it parallel to your mat
  • If you’re feeling playful, then this can be taken all the way to your Wild Thing by dropping the ball of your right foot behind you and spiraling the barrel of your chest towards the ceiling

Benefits of vasisthasana:

  • Strengthens your arms, core and legs
  • A great posture for your wrists as it both strengthens and stretches them
  • Improves your focus as your balance is tested

“Nothing happens without focus. Don’t try to do everything at once. Take it one step at a time.” – Dave Ramsey