Thoughts Provoked On Breathing
From Down Dog, bend the elbows, pressing them inward until they line up under the shoulders, spread fingers wide, releasing energy. Keep back long, lifting tail bone, 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 secret [...]
Read more Dolphin & Dolphin Kick up to Pincha Mayurasana
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As winter fingers softly touch bodies, it is time to pay attention to staying warm within and without. If you are in California, run an extra mile, if in New England, build cozy fires. What of inner heat? It helps to care enough to love self with simple tenderness. Here are 10 self care notes [...]
Read more Vata
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Asana Supta Virasana-Reclining Hero Pose. This is not a pose for the stiff kneed, bad back, or faint of heart. There’s a reason it’s named a hero. Begin on your knees, allowing hips to settle down between the feet. This is Virasana Pose. Keep knees as parallel and close to each other as you can, [...]
Read more Supta Virasana-Reclining Hero Pose
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From Tadasana-Step R leg bag as far as possible, turning R foot 45 degrees in, or tward L heel. Keep L foot facing directly front as you bend L knee, Open arms to sides, and direct gaze/Drishti toward L finger tips. Maintain L knee directlly over L ankle, and lift inner R thigh up as [...]
Read more Virabhadrasana II-Proud Warrior Pose
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Like all inversions, handstands are wonderful for happiness and confidence. Make sure arms and shoulders are strong enough to support you before attempting the pose. Move from Down Dog, placing fingertips 1-2 inches from the wall, and spread wide. Without moving hands, rotate upper arms out and up. Step into it on R, kick up with L leg, [...]
Read more Adho Mukha Vrksasana-Handstand Pose
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Lie on your stomach, if hip bones protrude, on a folded blanket, bend knees, bringing feet as close you can, reach back and grab the ankles. (If this is hard on your lower back, do one armed Bow, and support yourself by pressing down with other hand in front of chest.) Keep knees width of [...]
Read more Dhanurasana-Bow Pose
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There are many variations to the basic pose. The simplest version is to come onto all fours, hips over knees, shoulders over wrist. Lift L leg up and contracting the abs, bringing head down, pull L knee toward head. Another, more well known version is to extend L leg up and back behind, lifting chest [...]
Read more Vyaghrasana-Tiger Pose
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Asana: Mayurasana/Peacock. Not to be confused with Pincha Mayurasana/Tail feathers of the Peacock. This is a down and dirty pose, requiring as much trial, error and re-do as the Pincha Version. What is it about these graceful Birds that demand we grow tough and resilient through arms, legs and back? This Mayurasana begins on all [...]
Read more Mayurasana-Peacock Pose
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Begin seated and draw the R foot in as high on inner L thigh as possible. If R hip is unhappy with this, place a pillow or block under R knee. You can also sit on a blanket or pillow to lift sitts bones, offering more mobility. Inhale, extending spine up, exhale release forward from [...]
Read more Janu Sirsasana-Head to Knee Pose
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You can learn this pose in three stages, the last one looking like a tortoise with its limbs pulled in under its shell. It’s called Supta Kurmasana. Sit with legs extended, move them out beyond hip width, but not extended to sides. Bend knees, lifting them up, inhale, and on exhale extend torso forward, reaching [...]
Read more Kurmasana-Tortoise Pose
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The Sanskrit of this pose is easy to interpret. Pada is foot, hasta means hand. Ergo, this pose is accomplished by bending forward and standing on the hands. If your hamstrings don’t allow this kind of stretch, bend the knees, but do get entire hand, not just the fingers, underneath each foot. Toes tickle the [...]
Read more Padahastasana-Feet on Hands Pose
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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 [...]
Read more Salabhasana-Locust 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 is a moderately difficult pose requiring arm and back strength before success. The easiest entry is to move to the wall with your mat, placing fingertips close to wall. Go into Adho Muhka Svanasana-Down Dog, lower arms into Dolphin, pressing into open palms, rotate hands and arms inward, with parallel elbows. It helps to [...]
Read more Pincha Mayurasana-Feathered Peacock 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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Sit with legs extended, keep legs parallel and inhale, lifting arms overhead, lengthe torso. On exhale extend forward from hip joint, not the waist. Reach for sides of legs or feet, not the toes as it closes in the shoulders and chest. You can always use a strap around feet to extend the reach. Use [...]
Read more Paschimottanasana-Seated Forward Fold
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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 few instructions for this sublime pose (that we long for in the middle of a difficult class, or at the end of a long, hard day.) The only important thing is to be in a comfortable position, eyes closed, lying restfully on your back, so that you do not fuss with the body. [...]
Read more Savasana-Corpse Pose
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