Yoga Pose of the Week

Triangle pose- Trikonasana

In Sanskrit, "tri" means three and "kona" means corner.

How-to:

1. Step into a wide stance, about 3-4 feet wide. 
2. Turn your back foot out to the side- if your right foot is the back foot, point your toes to the right.
3. Stretch forward through your front hand, lengthening both sides of your waist; then let your hand drop down to rest on your leg/foot/mat- wherever it can comfortably reach without compromising the long extension of the torso. Raise the other arm overhead.
4. Peel your hips and chest open, stacking your shoulder blades with your arms in a straight line.
5. Keep your neck strong; don't let the head hang heavily. You can turn your head to look up at the top hand; or look straight in front of you; or gaze down at your foot- whatever feels best for your neck and shoulders.
6. Keep your breath smooth and steady; stay in your pose for 5 or 6 deep breaths and then lift yourself up, rooting your back heel down in the mat.  

Beginner Tips:

• Try practicing your Trikonasana with your back against a wall to get a feel for the openness of the pelvis and chest. 
• If you feel unstable, practice with your back heel braced against a wall. 
• If you are straining to reach farther down your leg, bring a block under your hand to lift yourself up enough to keep lengthening both sides of the waist equally.

Benefits:

• Used therapeutically for anxiety and infertility
• Helps relieve stress
• Improves digestion, and can help relieve constipation.
• Stimulates function of the abdominal organs
• Stretches the legs, knees, groin, chest, neck and spine.
• Strengthens the knees, abdominals & obliques, and back

Enjoy the sunshine today, yogis!

Rebecca

Yoga Pose of the Week

Plow Pose- Halasana


Plow Pose gives a deep stretch in the spine, and helps to relieve back pain. It also promotes good digestion, improves flexibility in the legs, stretches the shoulders, and stimulates the abdominal organs and thyroid. Because of the deep stretch that this pose provides to the back, it is especially beneficial to perform in the morning when you wake up in order to decompress any stiffness in the spine. It is also helpful in relieving mild stress and anxiety, and in calming the brain.

Here are a few fun facts about Plow Pose!


1. The name Halasana comes from the Sanskrit word "Hala" which means plow. The name comes from the shape of the pose, which resembles the shape of an old-fashioned plow.

It also is representative of the plow by which our spiritual Self is cleared and purified.

2. Plow Pose is helpful in treating insomnia; but it should not be practiced before bed. Plow calms the mind and the nerves, but it also relieves fatigue and can be stimulating and energizing. It is best to perform early in the day, so it can give your spinal nerves a nourishing release and give you a boost of energy to start your day. 

3. One of the most popular preparatory poses is Sarvangasana- Shoulderstand. If you don't start in Shoulderstand, you can begin lying supine (on your back) on your mat. With your arms at your sides, palms down, contact the abdomen and press down through the palms as you lift your legs, bringing your knees into your chest. Keep your chin tucked into the center of your chest to protect your neck. Move the shoulder blades underneath your body, and bend your elbows, bringing your hands to your low back. Walk the elbows in close together, and keep lifting the legs all the way over your head until your pelvis is stacked directly over your shoulders. 

4. To enhance this pose, (as long as your neck and back are comfortable and you don't feel overly strained)  bring your toes down toward the floor over your head and straighten your legs. You can keep your hands at your low back for support, or you can release your hands down to the mat. You can also draw your shoulder blades closer together and clasp your hands to get a deeper shoulder stretch. 

5. Proper use of props: a folded blanket under the shoulders can be a wonderful added support to take pressure off the neck.

6. Holistic uses of this pose include the treatment of allergies, asthma, the common cold, and digestive problems.

Yoga Pose of the Week

Bakasana- Crow/ Crane Pose is an arm balance that requires upper body strength, flexibility in the hips, and balance. It is excellent for increasing physical and mental balance, improving concentration, bringing a deep sense of calm. The simplest of the arm balance to perform, it is exhilarating to master, and is a great way to foster confidence and self-esteem. Here are a few tips to help you find Bakasana.

1. Preparatory poses are key in mastering this challenging asana. To properly prepare your body to practice Bakasana, strengthen the upper body with Plank Pose and Adho Mukha Svanasana- Downward Facing Dog. Open the hips and hip flexors with High Lunge and Baddha Konasana, Bound Angle Pose.

2. To find proper alignment in Crow, first squat down in Malasana with the feet and knees wider than the hips. Bring your chest to the inside of your legs, and plant your hands firmly in the mat. The hands should be placed shoulder-width apart and slightly forward of the feet. Spread your weight evenly between the heels of the hands and the fingertips. Bend your elbows, and bring the shins to the back of the upper arms, close to your armpits. Roll up on to the balls of your feet, and lift one foot and then the other off the ground, bringing your heels close to the sitting bones as you lean forward.

3. Beginner tips: letting yourself "fly" in Crow requires strength, balance, and most of all- courage, to lift your feet up and risk falling on your face. Placing a blanket on your mat in front of you can help to ease your fears of a crash landing. If you find the balancing element of this asana challenging, you can steady yourself by placing a block in front of you to rest your head on. It can also be helpful to place blocks underneath your feet to give you a little lift and help you press your inner knees into your arms.

4. To enhance this pose, gaze at the floor in front of your hands, inhaling, and with the exhale slowly begin to straighten your arms, keeping the inner knees glued to the upper arms.

5. To release yourself from this asana, you can slowly lower yourself back into a squat or, for a greater challenge, shoot the heels straight back to spring into Chaturanga Dandasana, Four-Limbed Staff Pose.

Have fun "flying" in Crow!

What Your Yoga Mat Color Says About YOU

What’s in a color? Your color preferences can say a lot about your personality- the colors you are drawn to can reflect your character traits as well as your emotional, mental, and physical conditions.

RED- Strong and passionate, yogis who choose a RED mat are vibrant and zealous. People who are action-oriented and determined to get all they can out of life often prefer the color red.

Your yoga pose: Virabhadrasana II, Warrior 2 to connect to your strength and heat up your life force energy

ORANGE- Orange-lovers are enthusiastic, mellow, and love a challenge. Orange is also the color of fearlessness and curiosity.

Your yoga pose: Urdhva Dhanurasana, Wheel, to challenge your practice and help you reach new heights!

YELLOW- A stimulating, cheerful color, yellow mat people are sunny, optimistic and logical. People with a preference for yellow enjoy freedom of action and thought.

Your yoga pose: Surya Namaskar, Sun Salutations to embrace your sunshine-y energy.

GREEN- The color of love, life, and abundance, yogis with green mats crave balance and harmony. Green is the color of growth and new beginnings, and people who prefer green are candid, honest, and lovers of learning.

Your yoga pose: Vrksasana, Tree pose, to establish a deep rooting connection with the earth while straightening your spine to let the body grow towards the sky.

BLUE- People who prefer the color blue tend to seek peace and tranquility. They are excellent communicators, and exhibit calm and truthful tendencies.

Your yoga pose: Salamba Sarvangasana, Shoulder Stand, to stimulate the thyroid gland and the throat- the center of communication.

PURPLE- Those who choose the color purple are mysterious, dignified, and unique. Yogis who prefer purple mats tend to be creative and unconventional.

Your yoga pose: Padmasana, Lotus pose, is said to be the perfect pose for meditation. Purple mat-loving yogis can practice lotus to explore their spiritual nature.

PINK- Those who prefer pink mats are idealistic, sweet, and embrace their inner child! Pink-loving yogis are gentle, sensitive, and compassionate.

Your yoga pose: Balasana, Child’s pose, to recognize your child-like nature and find a deep sense of security and calm.

BLACK- A black yoga mat- touting yogi gives off an air of sophistication and power. People who prefer the color black are dignified and multifaceted.

Your yoga pose: Salamba Bhujangasana, Sphinx pose, to embrace your sleek sophistication.

BROWN- A brown yoga mat signifies someone who is solid, natural, and reliable. Brown is associated with all things organic, and gives off an air of connection to the earth.

Your yoga pose: Tadasana, Mountain pose. No need to get all fancy! You prefer the simplicity of standing with your two feet on the earth underneath you.

So, what color is your yoga mat? Does the color match your personality?

Yoga Pose of the Week

Urdhva Dhanurasana- Wheel, or Upward Facing Bow

This asana has many wonderful benefits, including stretching the chest and lungs, strengthening the arms, legs and spine, opening the hips and thighs, stimulating the thyroid gland, and increasing energy. However, it is a challenging backbend that beginners should approach with caution. Here are a few tips to help you find alignment and strength in Urdhva Dhanurasana.

1. Warm up first! Never try to bring yourself into a challenging pose without giving your body a chance to properly stretch and prepare. Before trying a more advanced backbend like Wheel, bring flexibility to the spine through the Cat-Cow sequence as well as a few backbends, such as Locust or Bridge.

2. Be conscious of your alignment. To safely get into Wheel, begin by lying supine on your mat. Bend the knees to bring the heels close to the sitting bones, feet hip width apart. Bend your elbows and place the hands on the mat next to your ears, fingers pointing down towards your feet. The forearms should be perpendicular to the floor. Inhale, press the hands and feet firmly down into the floor, and lift the hips, back, and head up off the mat. Keep the knees and feet from splaying out to the sides, which can compress the lower back. Take a few deep breaths, starting out with staying in the pose for 5-10 seconds and then gradually work up to longer periods of time.

3. It may just not be for you. The best way to ensure your safety in yoga is to LISTEN to what your body is telling you. If you are not physically ready to take on a challenging pose like the Wheel, prematurely forcing your body into the pose is harmful and dangerous. Have patience with yourself, and start out by practicing more passive backbends to properly prepare your body to take on the pose.

4. Beginner tips: place a block in between your feet and press the inner edges of the feet into the block to keep the feet parallel. You can also loop a strap around your thighs just above your knees to keep the legs hip width apart and parallel. If the inner arms are tight, you can place two blocks under your hands to help you get a little more height in your backbend- but make sure that the blocks are braced against the wall.

5. To deepen the pose, carefully walk the feet in closer to the hands. Lift the tailbone towards the sky. You can also challenge yourself by lifting one leg at a time straight up into the air.

5 Facts About Savasana

Savasana is the final resting pose in a yoga class. Some people refer to it as the "nap" at the end of class; some people think it's a nuisance and can't wait for it to be over; and for some people, it's the whole reason they go to yoga classes.

1. Savasana means "corpse pose."

"Corpse pose restores life. Dead parts of your being fall away, the ghosts are released." 

- Terri Guillemets 

In the modern world where we often times are in control of so many aspects of our lives, it can be really hard to really, fully let go. When we practice yoga, we create new mental and physical patterns in our bodies and minds which help us break free from patterns that are no longer serving our highest Self. These are the "ghosts" that are released. 

2. It helps us release the nervous system.

The nervous system controls the breath, the heart rate, blood pressure, and emotions, among many other functions. It controls stress in the body. In yoga, we learn to control our response to "stress" in the form of physical postures, asanas, which challenge the body. We control our breath, flooding the body with oxygen, keeping the body calm and the mind inwardly focused, and create space from the constant chatter of thoughts in the mind. This action of deliberate, intentional, focused thought blending with the stretching, strengthening, and relaxing of physical asana practice makes the end of a yoga class the perfect time to find complete relaxation of the body and mind.

3. Contrary to what you might think, Savasana is the most difficult pose to truly master. 

It may seem as though the thoughts that bounce around your head all day are impossible to completely control. Images pop into your mind, grocery lists, imagined conversations, all of which make it a challenge to truly "mute" the mind. So when you lie down, fully stretched, seemingly primed and prepped for perfect relaxation, it might be frustrating that even though you try to think about nothing, nothing reminds you of something, and before you know it, you catch yourself thinking, "I'm hungry. What should I have for dinner? Did I remember to switch the laundry this morning? I wonder if that girl returned my phone call?...etc. etc." What gives?!

Cut yourself some slack. It takes time and practice to learn how to be comfortable emptying your mind. Have patience with yourself! Every time you notice your mind wandering, just gently bring your mind back to follow your breath. Each breath you take in is a new chance to quiet the mind, so practice quieting your mind for one minute and then gradually work up from there.

"A perfect savasana needs perfect discipline. It is not only very uncomfortable to the brain, but it makes the body feel like a piece of dry dead wood." - B.K.S. Iyengar

4. Savasana was designed to protect practitioners from fear of dying.

Much of the transmission of yoga was passed through oral tradition. Savasana brings us close to death through total liberation of body and mind. Patanjali, the sage from ancient India who authored the Yoga Sutra, is said to have been the earliest creator of corpse pose, because his students asked him how they could free themselves from the fear of death and the unknown.

5. If you can't make yourself comfortable lying flat on your back, all hope is not lost!

I'm a huge proponent of props. They are a wonderful way to gently ease your body into asanas. Safely creating your expression of the pose with the help of straps, blankets, blocks, chairs, what have you- gives your body the chance to ease in to the challenge of creating that shape. You can absolutely still tap into the energy at the heart of the pose, regardless of what assistance you might need in order to keep your body safe from injury or excessive strain. In savasana, the spine should be eased down on to the mat in a straight line. The shoulder blades should be touching down equally, as should the hips. The palms face up, arms at a comfortable distance from the body, and the feet fall out to the sides. If you've heard these or many of the other physical cues of savasana but still can't quite get comfortable on your mat, you're not alone! Luckily, one of the most wonderful use of props is in savasana. If your back bothers you when you lie down flat, place a rolled up blanket or bolster under your knees. If your neck is uncomfortable without support, a blanket or pillow placed underneath your head might feel good. One of my favorite props for savasana is an eye pillow or even just a folded up towel  placed over the eyes. It will provide soft weight and allow you to sink deeper into relaxation.

Have a happy savasana!