Thoughts Provoked On Breathing
Locust or grasshopper pose is seemingly simple, but requires, and increases back strength. Lie on stomach, if hip bones protrude, place blanket under hips and stomach. Rotate legs in, or parallel, as well as arms, extending them along side the torso. Inhale, lift torso and legs, extending feet, and head, but do not arc head [...]
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Asana Bakasana-Crane Pose. If you are a beginner, place a block under your forehead until you feel safe enough to lift off. This is a powerful pose that lifts the mula bandha roots up as you press hands down into the earth to fly. Begin in Down Dog. If you are advanced, jump into the [...]
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Asana: Eka Pada Bakasana/One legged Crane Pose. Many bodies struggle with this as it requires strength, balance, and flexibility in equal measure. You can enter it from Bakasana, extending one leg back. You can enter it from Plank, pulling one knee into the upper arm, releasing the back leg up. You can also enter it [...]
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Asana:Bhujapidasana/Shoulder Pressing Pose. Spread the feet, bending the knees in order to place palms about 18 inches apart, between legs so you can rest the back of thighs on upper arms. Bend elbows, and exhale as you lift feet off floor, squeezing the knees over the arms. Interlock ankles, lifting abdominal muscle and mula bandha. [...]
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Asana: Eka Pada Galavasana- A great pose of strong polarity where we are tethered to earth, yet lift off and ‘fly high’ through the power of holding the center. You can come at this from Utkatasana, (or tripod headstand.) The easier is from Utkatasana: Feet together, extend arms up, bend knees, lift Bandhas, lengthen back, [...]
Read more Eka Pada Galavasana-Crossbow Balance
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Asana:Tittibhasana/ Firefly. An easy entrance to this Pose is from a low Malasana, feet open and wide, Sitts bones dropped toward the floor. Place palms inside the feet, fingers face forward, open the elbows, placing back of thighs over upper arms. Keep chest relating to the floor, lift lower Bandhas, release feet out, stretching toes. [...]
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Asana: Urdhva Upavistha Konasana/-Upward Facing Open Angle Pose. You can move into this Pose from rolling back and forth, massaging spine, with knees curled at chest. Roll up to Sitts bones, slowly extend legs as far as possible. Grab big toe, legs, or outside of feet, while keeping a steady Drishti/focus for balance. You can also take [...]
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Asana: Visvamitrasana- One arm, one leg side extension. Begin in a ‘short dog,’–Adho Mukha with hands 4-5 ‘ in front of feet, lift R leg up and bring thigh forward over R arm. Turn and open torso to L, weight on R hand, extending L leg and foot strongly into floor. placing L arm on [...]
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Asana Vasisthasana- One foot/-one arm extended balance. Come into Pose from Down Dog, move into plank. Open to left side, balance on R hand, under R shoulder, and stack L feet on top side of R foot. Open the chest and reach L arm up, opposite R arm. Remain here for 5-10 breaths. You may [...]
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Asana: Dekasana/lifted Vira III. This is a new pose, but very like the old pose of Virabradrasana III. Move onto one leg, lifting the other up behind as you tilt forward, parallel to floor. Keep the hips level. In Dekasana, lift the torso up, arms back, as though in flight, instead of the flat back, [...]
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Asana: Vrksasana- Tree Pose. Stand in Tadasana, bringing R foot up as high as possible inside L thigh, toes point down. Press foot into thigh and thigh into sole of foot. Inhale, lifting arms up, balance. Pay attention to how you are standing on the foot. Is weight evenly distributed? If you are touched by [...]
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Asana/Pose: Dwi Pada Viparita Dandasana . This looks like a graceful bridge or arc, as though the feet lowered out and away to the floor from Salamba Sirsasana/ headstand. Begin flat on back, placing palms under shoulders, fingers pointing to feet. Bring feet near hips, knees parallel. Exhale, straighten legs, and bear weight on the [...]
Read more Dwi Pada Viparita Dandasana-Two Footed Inversion Pose
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Asana: Dolphin. From Down Dog, bend the elbows, pressing them inward, under the shoulders, spread the fingers wide, releasing energy. Keep the back long, lifting tail bone high, pressing heels down, breathe into the back, shoulder blades lengthen toward tail bone, head is between upper arms, not touching floor. Feel the joy of diving into [...]
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Asana: Sarvangasana- Shoulder Stand-Lie on your back, inhale and bring the legs into chest, roll up onto the shoulders, lengthening legs from the belly. Try to bring feet, hips and shoulders into a long single line reaching for the sky. Place hands on the lower back, bringing elbows in as close as possible. It is very [...]
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Asana: Sarvangasana cycle-Shoulder Stand Series. First remain in Sarvangasana five minutes, then do the ‘additions for ten breaths each. Do Salamba Sarvangasana, releasing hands from propping up trunk. Extend arms out, clasp hands, palms face outward Niralamba (without support) Sarvangasana I, Bring extended arms overhead onto the floor. Niralamba Sarvangasana II, From the previous pose, [...]
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Asana: Salamba Sirsasna-Headstand… of which there are many variations. Going upside down in any form helps change our P.O.V. For beginners, place your mat or folded blanket 2-3 inches from a corner. Working with corners helps you to feel if the body is in alignment. If you can, find a friend who knows how to [...]
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Asana/Pose: Mandalasana-Circling Headstand. If you can do a backbend, you can do this pose. Move into Sirsasana/Headsand, back of head nested in clasped hands, and walk the feet all the way around clockwise. Reverse the direction, creating a mandala or circle around the head, which remains in the center. To accomplish this, move the feet [...]
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Asana/Pose: Vrschikasana -Scorpion is a pose requiring much preparation and schooling in order to graduate to its beauty. Kneel on the floor, placing forearms and hands parallel to one another, with elbows under the shoulders. Exhale, swinging torso and legs up over shoulders. You are now in Pincha Mayurasana/tail or feather of the Peacock. Lift [...]
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