Thoughts Provoked On Breathing
Asana: Paschimottanasa-Forward Fold. Sitting with legs straight in front. On the exhale lift the belly, extend forward from the hips, grab the big toes, if possible, or side of feet, or legs. Don’t hunch the shoulders, or round the back, simply extend as far as possible, release and breathe. Paschima means the west, referring to [...]
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Asana: Upavista Konasana-Seated Wide Angle Pose. Sit with the legs as wide open as possible. If this is difficult, sit on a pillow, which will release hip & hamstring tension. Grab the big toes with thumb, index, & middle fingers, inhale deeply, extending the spine. On exhale, reach torso out, extending toward floor, with practice, [...]
Read more Upavista Konasana-Seated Wide Angle Pose
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Asana: Uttana Padasana-Lie on Back with Legs Extended Pose. On back, with legs strongly extended, and feet together, exhale, raise the upper back off the floor, arching until only the buttocks and crown of the head rest on the floor. If this is too much pressure on your neck, bend the elbows and rest some of [...]
Read more Uttana Padasana-Lie on Back with Legs Extended Pose
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Take a large step forward on the R from Tadasana-Mountain Pose. turn L foot slightly out, keep R foot directly forward, lift arms to side, parallel to floor. Feet can either be aligned front heel to back instep, or if the hips are tight, allow legs to be hip width. On inhale lift torso and [...]
Read more Parivritta Janu Sirsasana-Revolved Triangle Pose
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This pose usually follows Salamba Sarvangasana, Shoulder Stand, although you can easily roll back into it from a seated position. If coming from Shoulder Stand, exhale and lower legs down toward the head, keeping torso as upright as possible. Do not take chin toward sternum, if anything, allow sternum to move toward chin. With toes [...]
Read more Halasana-Plow Pose
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Setting up a strong preparation is 90% of accomplishing a back bend. Lie on back, bring feet in as close to buttocks as possible, place them parallel, hip width. Put a block between them to keep that parallel mindfulness in place. Place hand 3-4 inches from ears, fingers toward feet, forearms perpendicular to floor if [...]
Read more Urdhva Dhanurasana-UpWard Bow or Wheel Pose
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Begin sitting with legs extended, or in Dandasana Pose, bend R knee, bringing foot to R hip, pressing foot strongly into the floor. keep L leg long and perfectly parallel. The tendency is to allow outer rotation. Inhaling, lengthen spine, on exhale twist and extend torso into R knee, so that you can wrap [...]
Read more Marichyasana III-Pose to Sage Marichi
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These poses are almost always done in conjunction- Cat Cow Asana, and is a gentle opening warm up for the day, or a class. Come to hands and knees, with knees below hips, and wrists under shoulders. Head is part of the spine and moves with it, not separate from. Don’t let shoulder blades sink [...]
Read more Bitilasana-Cow Pose & Marjaryasana-Cat Pose
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There are many ways to enter this seemingly simple pose, but the easiest is to come from Tadasana-stand still, and either step the R leg back, or lightly jump feet about 3-4 feet apart. The L foot faces front wall, and R foot turns in slightly. Line up the front L heel with instep of [...]
Read more Uhitta Trikonasana- Wide Angle Pose
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Often Virasana requires props to move into it and remain while breathing. Begin by kneeling, feet behind knees and slightly wider than hips, then lower buttock s down between feet, keeping legs turned in so feet remain inwardly rotated, top of foot on floor. You may wish to try this on a folded blanket or [...]
Read more Virasana-Hero’s Pose
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This is a pose we all love and know as, flipping your Dog. Enter from Adho Mukha Svanasana-Down Dog, lift R leg up and bend knee, keeping thigh and knee high. Bring weight onto L hand as R foot comes down behind L hip, as close to hip as possible. Knee can remain bent, but [...]
Read more Camatkarasana-Wild Thing Pose
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Asana: Marichyasana I. this is a pose dedicated to Marichi, grandfather of Surya, the sun god. In Astrological terms, the Sun represents the ‘I am,’ the ego, certainly a primary part of our astrolabe, therefore a good pose to practice when contemplating Self. Sitting, with legs extended, bend L knee, placing foot close to buttocks. [...]
Read more Marichyasana I/Pose to Sage Marichi
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Asana: Urdhva Mukha Paschimottanasana/Hamstring Stretch on your back: Lying on your back, bring the legs up, or one leg up, and hold the feet, or calves, or use a strap to pull the leg(s) gently toward your chest. Each time you exhale pull the legs a little closer to the chest, and though the legs are [...]
Read more Urdhva Mukha Paschimottanasana/Hamstring Stretching Pose
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Asana: Uttanasana/Extreme Etretch Pose. An extreme stretch can be done in many forms, but one of it’s most popular is to stand on one leg, lifting the other behind, and diving for the floor. This places you into ‘standing splits.’ Walk the hands back toward standing leg, and if you wish, balance by grabbing the ankle [...]
Read more Uttanasana-Extreme Stretch or Forward Fold Pose
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Asana: Karna-Pidasana/Ear Pressure Pose. This pose is often the release from Sarvangasana/shoulder stand, as you lower legs overhead to floor. Move through Halasana/ Plough Pose, then bend knees, drop them toward the floor on either side of the head, by the ears. Hands can help prop the back up, or clasp together on floor away [...]
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Asana: Malasana/Garland Pose. There are several variations, but the classic description is to squat down as low on the haunches as possible, with the feet together, heels down. To move it into more advanced levels, widen the knees, move the trunk forward between knees, and take the hands around shins to clasp behind the back. [...]
Read more Malasana/Garland Pose
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Take a large step forward on R foot from Tadasana/Standing Pose. Bend R knee, extend L leg strongly back, planting L foot into the earth, keeping arch lifted, foot turned out about 45 degrees. Lift arms overhead, stretch torso up and back. To increase the pose, deepen knee bend on R, and lift L inner thigh [...]
Read more Virabhadrasana I-Warrior I
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