Pose of the month
Plank Pose
Kumbhakasana (koom-bahk-AHS-uh-nuh)
Plank is an abdominal exercise and arm balance pose the tones the core and strengthens the arms and back
How to get into Plank:
Modifications and Variations:
Benefits of Plank:
Pose of the month
Knees to chest
Apanasana (ah-pahn-AHS-uh-nuh)
Seated forward bend is a very calming and grounding pose that helps relieve stress and stretches the entire back of the body.
This pose is great after a long day at work! It helps relax the muscles of the back and ease strain associated with sitting at your desk for long periods of time.
How to get into the pose
Start by lying flat on your back
Inhale to lengthen your spine
As you exhale draw both of your knees to your chest
Take your hands to your knees or if you have the flexibility, wrap both your arms around the shins
Be sure your lower back remains flat on the floor
Tuck your chin in slightly
Keep your breath flowing smoothly
You can rock side to side if that feels comfortable for you
Modifications and Variations
To relieve pressure in the lower back place a blanket under your back for extra support
If pressure on the abdomen is uncomfortable place a blanket on the tummy in between the belly and knees
Place a blanket under your head for additional support if needed
Benefits of Seated Forward Bend
Stimulates the internal organs
Helps relieve excessive gas
Reduces bloating
Improves digestion
Eases tension in the back and neck
Calms the mind
Pose of the month
Seated Forward Bend
Paschimottanasana- (PAH-shee-moh-tun-AHS-uh-nuh)
Seated forward bend is a very calming and grounding pose that helps relieve stress and stretches the entire back of the body.
How to get into the pose
Sit on the floor with a long, straight back, abs engaged and legs stretched out in front of you with your toes flexed towards you.
Inhale to extend your arms up towards the sky.
Exhale as you fold forward from your hip joints.
Hold on to your feet, ankles or calves, whatever is available to you.
Keep your spine long and straight (don’t round your back).
Keep your shoulders relaxed and your spine long.
Inhale as you lengthen through the spine and torso.
Exhale as you fold a little deeper, letting your belly come to your legs first then your chest and then your nose and head.
With each breather in see if you can lengthen a little more.
With each breath out see if you can fold a little more deeply.
Hold for 5 - 10 breathes.
To come out of the pose inhale as you reach the tailbone into the earth and lift your torso back up.
Modifications and Variations
To reduce the intensity in the back of the legs, bend your knees a little.
If the hamstrings are tight, place a folded blanket or block under your sits bones for support.
Use a strap around your feet with arms extended and slowly walk the hands up the ends of the strap as you keep your spine long and chest lifted.
To deepen the pose, place a block at the soles of your feet and hold onto the edges of the block or clasp your hands around the soles of your feet.
Benefits of Seated Forward Bend
Stretches the shoulders, spine and hamstrings.
Calms the mind and relieves stress.
Massages and stimulates the internal organs.
Improves digestion.
Read on to learn more about this comforting pose!
]]>Easy Pose
Sukhasana (soo-KAHS-uh-nuh)
Sukhasana is a sanskrit word for “pleasure” or “happiness”, and asana means “pose”
Easy Pose is a comfortable and calming seated posture that creates space in the front body and length in the back. Although it is called “easy pose”, it might be very challenging for people that sit upright all day in chairs.
How to get into the pose
Start by sitting up tall on your mat, with your legs extended out in front of you and then cross your legs and tuck feet under opposite leg
Relax your feet and thighs
Keep your head, neck and spine aligned
Draw your chin in toward the front of your neck and imagine the crown of your head being gently pulled up toward the sky
Balance your weight on both sitting bones equally, keeping your pelvis in a neutral position
Place your hands on your knees, palms facing up (opens the shoulders and chest) and showing the universe we are open to listening and/or receiving or palms face down which allows for grounding and inward focus
Gaze straight ahead, eyes can be open or closed
Inhale and feel your spine grow long
Exhale as you root down through your sitting bones
Modifications and Variations
Place a block or bolster under your bum to reduce pressure on your knees
If your knees do not come all the way down to the floor place blocks or blankets under them for support
If there is any stress or tension through the ankles place a blanket under them for padding and support
Bring one heel towards your groin and let the other foot just rest on the floor in front of you with your heels lined up
Don't pull your feet in too close to your pelvis. Placing them farther away will keep your knees from bending too much
For more back support, sit with your back against a wall
Another variation is to place a yoga block between the wall and your shoulder blades
Benefits of Easy Pose
Calms the brain and promotes inner calm and grounding
Improves concentration and focus
Stretches the hips knees and ankles
Opens the hips, groin and outer thigh muscles
Strengthens the back
Facilitates meditation and pranayama (breathing practices)
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Pose of the month
Extended Side Angle
Utthita Parvakonasana (oo-TEE-tah PARZH-vuh-ko-NAHS-uh-nuh)
Extended side angle, is a standing pose that stretches and strengthens most of the major muscles in the body. It is great yoga tool to counteract the effects of sitting and slouching all day.
How to get into the pose:
- Start facing the long side of your mat and lift your arms up shoulder height, with palms facing down
- Step your legs out as wide apart as your wrists
- Turn your right toes to face the short edge of your mat and bend your right knee 90 degrees (so your knee is directly above your ankle)
- Keep your left foot grounded down, parallel to the back of your mat and align the right heel with the inner arch of your left foot, keeping your back leg straight
- Inhale and reach your front arm as far forward as you can, while slightly drawing the left hip forward
- Exhale and lower your right palm to the floor beside the right foot
Inhale as you extend the left hand up towards the sky and take your gaze up to your fingers
- Keep your right knee drawing towards the right baby toe, helping to keep the right thigh externally rotated
- Press down through the outer arch of your left foot
- Hold for 5-10 breathes
To come out of the pose:
- Inhale as you press firmly into the left foot
- Exhale as you slowly bring yourself back up to a standing position, with your arms extended shoulder height
- Slowly turn your right foot parallel to the top of the mat som both feet are pointing in the same direction with hips and shoulders square to the long edge of the mat.
- Repeat on the other side.
Modifications and Variations
If it is a challenge to keep the back foot grounded, use a wall to press the back heel into as your bend the front knee.
If your front hand does not come down to the floor use a block placed beside the inside arch of the front foot to plant your palm into (remember you have 3 heights to choose from with the blocks).
Alternatively, bring your front forearm to your thigh with your palm facing up to the sky, pressing the forearm into the thigh so you don’t collapse through the front shoulder.
To deepen the practice you can take your top arm and bring that bicep towards your top ear while you extend the hand out past your head with your palm facing down, making a nice diagonal line form your back heel out through the top fingers.
Benefits of Extended Side Angle
Strengthens the legs, knees and ankles
Energizes the body
Stretches the hips, groin, back, spine, chest and shoulders
Massages the internal organs
Increases stamina
Improves concentration and focus
Improves posture
Relieves tension in the shoulders and neck
Chair pose is a standing “fierce” pose that works the muscles of the legs, lower back and arms. It quickly builds up heat in the body and gets the heart pumping, energizing the entire body.
How to get into the pose
- Begin in a standing position with feet parallel to one another and hip-width distance apart (or you can stand with feet together).
- Inhale and raise your arms up towards the sky, palms facing each other, soften the shoulders down away from the ears
- Exhale and bend your knees, drawing the hips down and back (as if you were sitting in a chair), try to get thighs parallel to the floor. Don’t let your knees pass your toes
- Bring your weight into your heels
- Draw your abdomen in and up
- As you inhale reach higher through the fingers
- As you exhale sit lower
- Hold for 5-10 breaths
- To come out of the pose, inhale as you press into the 4 corners of feet and rise up, exhale and bring your arms down by your sides
Modifications and Variations
The higher your hips, the less intense the pose
You can place a block between your thighs and squeeze it (helps with internal rotation of the hips)
If you are tight through the shoulders and/or neck, bring your arms out wider and/or lower
If you want to work on leg strength, bring the legs together and squeeze them into each other
For more challenge, you can come onto the balls of your feet
Benefits of Chair Pose
Goddess pose is a beautiful, strong and empowering pose that inspires feelings of power, confidence and elegance. It is a wonderful pose for grounding and building our external and internal strength. In this pose we can tap into and connect with our transformative Goddess energy. And YES it is a great pose for men too!!
Start in a wide stance (feet wider than shoulder width apart) facing the long side of your mat.
Point your toes to the top corners of your mat and heels turned in (about a 45 degree angle depending on your height)
Inhale to lengthen through the spine. On the exhale bend the knees deeply (keeping them in line with your toes) and pressing the feet into the floor, lower the hips into a squat (working towards having the thighs parallel to the floor)
Extend your arms out shoulder height, bend the elbows 90 degrees(cactus or goal post arms). Spread the fingers wide to activate the back muscles and help hold the arms up
Engage the core muscles, keep the pelvis neutral, tailbone releasing straight down and drawing the crown of the head up towards the sky. Keep the spine nice and long (shoulders above hips and ears above shoulders)
Soften through the shoulders and take your gaze directly out in front of you
Hold the pose for up to ten breaths
To come out of the pose, inhale as you press your feet into the floor and use your leg strength to straighten the legs and lower the arms down by your side
Step your feet together to come back to the top of the mat in mountain pose
Modifications and Variations
There are several arm variations for Goddess Pose:
- Raise your arms overhead, shoulder width apart with your palms facing one another
- Raise your arms overhead and bring your hands to prayer
- Bring your hands to prayer at chest level
- Keep your hands on your hips and place your palms on your thighs
If you are tight in the hips you can place a folded, firm blanket under your heels.
Use a chair or wall in front of you to help with balance.
Lean up against a wall to practice the spinal alignment and/or for balance.
To deepen the pose, practice lifting your heels off the floor, bringing your weight into the balls of your feet, while keeping your things parallel to ground and your knees in line over your toes.
Benefits of Goddess Pose
- Strengthens the entire lower body
- Tones and strengthens the core muscles
- Stretches and opens the hips, groin and chest
- Heats the body and increases circulation Improves balance, concentration and focus
- Promotes feelings of confidence and power
(Supta Baddha Konasana)
(SOOP-tah BAH-duh cone-AHS-uh-nuh)
Supta Baddha Konasana is a beautiful restorative, reclining pose that rejuvenates and renews your energy. It opens the chest, shoulders and hips and is a great posture to invite a few minutes of self care and relaxation into your day.
Supta Baddha Konasana can be practiced flat on your mat without props or supports from blocks, but believe me these additional tools just make the entire pose so much more lush and relaxing.By supporting your body from all angles you can cultivate true relaxation.
Props you may want to have:
Bolster/towels/blankets
Blocks/pillows or books
Eye bag/eye mask
How to get into the pose:
To start, first place a bolster on the floor length wise, or roll one of your blankets into a bolster shape and place it on the floor. It should be long enough to support your entire torso as well as your head.
Place another blanket at the top of your bolster or your homemade bolster to use as a pillow when you lie down.
Scoot right up to to the bolster so your sacrum is touching the end of it.
Sit up tall and bring the soles of your feet together and letting your knees fall open towards the floor.
Place a block or books under each thigh for support.
Lie back on your bolster or blankets and adjust the blanket under your neck so it feels comfortable and supports your head.
Bring your elbows to the floor and draw the shoulder blades together and let your arms relax with your palms facing up.
Shift your buttocks side to side to create space and length in your lower spine and sacrum.
Make any final adjustments here for comfort.
Take a blanket over your entire for warmth.
Close your eyes and place the eye pillow or mask to cover your eyes.
Breath naturally and let your body get heavy.
Stay here for 5 -30 minutes
To come out of the pose bring your knees together and roll to your right side.
Take a couple of breaths here before planting your left hand into the floor and pushing the hand into the floor and lifting your torso up into a comfortable seated position.
Modifications and Variations
It is important to feel comfortable in this pose so do whatever adjustments you need to so you can feel fully supported.
If you want a deeper heart opener place another bolster crosswise under the first (or you could use blocks or books to lift the height of the bolster).
You can add blankets or blocks under your arms for additional support.
If bringing your feet close to your groin is uncomfortable slide them slowly down the mat away from you until you find that “sweet spot” of comfort
Benefits of the pose
Read on to learn how to get into this brilliant pose.
]]>Continuing with our Warrior series Warrior 3 is another standing pose honouring the spiritual warrior in all of us. However, I prefer to think of this pose as the pose that lets our superhero selves unleash their wielding strength and fearlessness.So this to me is SUPERHERO pose!
Benefits of Warrior 3
Creates stability in the whole body
Strengthens legs, back and abdominal muscles
Improves balance and focus
Encourages better posture
Tones and invigorates the entire body
How to get into the pose
Start in Warrior 1 with the left foot forward, knee bent 90 degrees and back foot at about 45 degree angle, keeping hips squared to the front of the mat
With arms extended, slowly tilt the torso forward. As you shift your weight into the left leg ground down through all four corners of the left foot
Steady the left leg as you slowly extend the right leg behind you, parallel to the floor
Keep the right toes flexed and pointing down towards the floor
Imagine you are pushing that right foot into a wall behind you
Bring the arms and torso parallel to the floor and extend all the way from your fingers through the body into the right heel for one long line
Engage the belly by drawing the abdomen in and up
Focus your drishti (your focal point) on a place on the floor just in front of your mat
While you are balancing keep hip bones squared to the earth
Hold for 5 breaths and then bend the left knee as you gently lower the right leg back down to the mat returning to Warrior 1
Stay in warrior 1 for one breath before bringing the feet back together at the top of the mat and pausing for one more breath before starting the other side
There are a variety of variations for the hands in Warrior 3, arms extended out is probably the most challenging. You could airplane your arms out from the shoulders with palms facing down to aide with balance, or bring the arms alongside your torso. You can also bring the hands to prayer at heart center or even place the hands on your hips.
Balancing in this pose can be challenging and I encourage beginners to start by using a chair (have the back of the chair facing you and hold onto it as you come into the pose).
You could also a wall or countertop to support your fingers and balance.
Blocks placed shoulder width apart under the fingertips could be used for balance as you work on your alignment through the torso, hips and legs
Practising Warrior 3 is challenging but also so very rewarding. Don’t be afraid to fall out of the pose, just reconnect with your breath and try again. The patience, strength and concentration needed for this pose comes with practice and along the way hopefully you will discover your own superpower to face all challenges with the same inner strength and dedication.
Read more to learn about our December pose of the month, Warrior II !
]]>Continuing with our Warrior series Warrior II is another standing yoga pose that honours the “spiritual warrior” in all of us.
Benefits of Warrior II Pose:
- Builds balance, and stability
- Improves focus and concentration
- Stimulates the nervous system
- Stretches hips, groin and shoulders
- Strengthens legs, arms and shoulders
- Improves circulation and respiration
How to get into the pose:
Begin in Mountain Pose (Tadasana), and as you exhale step the right foot back back and turn the foot parallel to the back of your mat, back leg stays extended as you press down through the outer edge of the foot (with legs straight your ankles should be under your wrists).
Bend your left knee (about 90 degrees or until the thigh is parallel to the floor and the knee is directly over the ankle or just behind it and in line with 2nd toe). Never let the knee pass out in front of the ankle!
Once you are in the pose make sure your hips are level with each other (you can place your hands on your hips to make sure one hip isn’t higher than the other).
Open the torso and hips to face the long side of your mat and extend your arms out from the shoulders with your palms facing down.
Reach out with the fingertips as your shoulder blades squeeze together. Shoulders over hips.
Keep your head directly over your tailbone.
Take your gaze out to the tip of the left middle finger.
Hold for 5-10 breaths.
To release, inhale and press down through your back foot as you straighten the front leg. Lower your arms.
Repeat on the other side.
Modifications & Variations
Keep your hands on your hips if you have a shoulder injury.
If you have neck problems don’t turn your head to look over the front just keep your gaze out in the direction of your chest.
If your hips are tight or you have an injury or pain in your knees shorten your stance and bend the front knee to your ability.
To deepen the pose:
Turn the palms and inside elbow creases towards the ceiling and then rotate them back down to face the floor.
Sit lower in lunge.
]]>Warrior I is a standing yoga pose that honours the “spiritual warrior” in all of us. The warrior that faces the daily challenges of self doubt, fear and ignorance and yet courageously battles on through the journey to become their highest self. The warrior poses are named after the powerful warrior. In Hindu mythology, Virabhadra, is said to have been created by Lord Shiva’s rage and grief after the death of his love Sati, and has come to represent the destruction of ignorance and ego. Using the spirit of Virabhadra we can explore and discover our own courage and determination to all of life’s challenges.
Begin in Mountain Pose (Tadasana), with feet hip-distance apart and arms stretched up towards the sky with palms facing one another.
Step your left foot to the back of the mat, at about a 45 degree angle. Keep your hips squared to the front of the mat.
Bend your right knee until the thigh is parallel to the floor and the knee is directly over the ankle or just behind it. Never let the knee pass out in front of your ankle!
Extend from the waist all the way up and into your fingers, lengthening through the sides of the body.
Bring your gaze up to the hands and lift your heart up to the heavens.
Keep your shoulders down and away from your ears. Feel your shoulder blades pressing towards one another.
Press down through the outer edge of your back foot and keep that back leg straight, while pushing down through all four corners of the front foot.
Hold for 5-10 breaths.
To release, exhale and lower the hands down by your sides.
Modifications & Variations
If it’s difficult to keep your back heel flat on the floor, or you feel pain in the back leg, you can place a rolled up blanket under that heel for support.
If your thighs are tight, or you feel shaky, heel-toe the front foot to the outer edge of your mat to widen your stance as much as needed to keep the hips square to front of the mat.
If there is lower back pain, shorten the distance between the feet until the pose feels more comfortable.
If your shoulders are tight, take the arms out wide when they are raised.
Keep your hands on your hips if you have a shoulder injury.
Keep gaze directly out in front of you if there are any neck injuries.
]]>Begin on your hands and knees.
Bring your big toe mounds to touch and spread your knees wide apart. Lower your buttocks to your heels. If your hips are tight, keep your knees and thighs together.
Sit up straight and draw the crown of your head up towards the sky, lengthening through the spine.
As you exhale, bow forward, letting your belly rest on your thighs or the floor, depending on your flexibility.
Bring your forehead to rest on the floor or on to a block.
With your palms facing down, extend your arms out in front of you. and continue to lengthen all the way from your hips to your fingertips.
For a deep relaxation, keep the thighs together and release your arms alongside your thighs with your palms facing up and head resting on the mat or a block.
Keep your eyes closed, and use your third eye to looks inwards as you become attuned to your internal landscape.
Hold child's pose for at least a minute or longer.
To release the pose, walk your hands back up towards the thighs as straighten up through the torso and crown of the head. Release your buttocks to rest on top of your heels.
Benefits of Child’s Pose
- Stretches the hips, thighs and ankles
- Calms the mind and reduces stress and fatigue
- Restores balance and focus within the body
- May improve digestion
- Increases circulation
- Eases lower back pain
]]>Benefits of Tree Pose