Downward Facing Dog (Adho Mukha Svasana)
(AH-doh-Moo-kah shvah-NAHS-anna)
One of the most "famous" yoga postures and one that you will find in almost every class.
*If you have shoulder pain, you could always place your head on a block. I often get shoulder pain in this posture and find that when I shift into Plank Pose for a brief pause, then back into Downward Facing Dog, it helps tremendously!
*Don't worry about getting your heels to touch the mat. If you rotate your inner thighs towards the back of the room, however, you may get your heels closer to the mat!
Many Benefits Include:
-Calms the brain and helps relieve stress and mild depression
-Energizes the body
-Stretches the shoulders, hamstrings, calves, arches, and hands
-Strengthens the arms and legs
-Helps relieve the symptoms of menstrual cramps
-Helps prevent osteoporosis
-Improves digestion
-Relieves headache, insomnia, back pain, and fatigue
-Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis
Whimsical Wednesday Pose (July 23, 2014)
Eagle Pose (Garudasana)
(gah-rue-DAHS-anna)
One of the most challenging poses, in my opinion, but offers so many benefits and gets your blood moving and flowing...literally!
*Note:
-When wrapping your arms, you can press your palms together, grab your thumbs, or place arms on opposite shoulders.
-When wrapping your legs, you can kickstand your lifted toes on the ground, place it on the standing ankle, or wrap it around the standing calf.
*Eagle is a compression pose which means you are squeezing everything together. When you release your arms and legs a surge of blood circulation occurs possibly making you dizzy for a moment. Think of this as a good thing! You are really getting into your system and to each and every cell!
Benefits:
-Strengthens and stretches and ankles and calves
-Stretches the thighs, hips, shoulders, and upper back
-Improves concentration and focus
-Improves sense of balance
-Increased circulation to all joints
-Opens shoulder joints, creating space between the shoulder blades
-Improves digestion and elimination
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Whimsical Wednesday Pose (July 16, 2014)
Fish Pose (Matsyasana)
(mot-see-AHS-anna)
*Tip: If you feel any discomfort in your neck or throat, either lower your chest slightly toward the floor, or place a thickly folded blanket under the back of your head.
Considered the "Destroyer of all Diseases"
Benefits:
-Stretches and stimulates the belly and front of the neck muscles.
-Stimulates the belly organs and throat region.
-Enhances and corrects your body posture.
-Provides strength to the upper back and neck's back muscles.
-Stimulates the deep hip flexors (psoas) and rib muscles.
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Whimsical Wednesday Pose (July 9, 2014)
Figure Four Pose (Eka Pada Utkatasana)
(A-kah pah-dah OOT-kah-TAHS-anna)
*Note: People often start this posture in Chair Pose. When in chair pose, place your left ankle on your right thigh and flex your left foot. Place your weight onto your standing heel and then slowly begin to tip your torso parallel to the earth with a strong core. Repeat on the other side.
*You may even tip your torso so much that your hands come onto the ground or grab your ankle.
Benefits:
-Deep hip opening posture
-Builds balance and focus
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Whimsical Wednesday Pose (June 4, 2014)
Wide-Legged Forward Bend (Prasarita Padottanasana)
(pra-sa-REE-tah pah-doh-tahn-AHS-anna)
*Note: You can also place the crown of your head on a block (or two) as well as bend your knees in order to reach your torso and head closer to the ground.
*The wider your stance is the more you will be able to bend forward and gain length.
Benefits:
-Strengthens and stretches the inner and back legs and the spine
-Tones the abdominal organs
-Calms the brain
-Relieves mild backache
Whimsical Wednesday Pose (May 28, 2014)
Upward-Facing Open Angle Pose (Urdhva Upavistha Konasana)
(OORD-vah oo-pah-VEESH-tah Cone-AHS-anna)
*Note: This is also considered a variation of Boat Pose and your legs could be pressed together as well. You could even bend your knees to a 90 degree angle and parallel your arms to the floor. This pose requires a super engaged core, steady breath, and concentration….have fun!
Benefits:
-Strengthens and tones the core, abdominals and spine
-Helps improve digestion by stimulating abdominal organs
-Improves balance
-Stretches the inside of the legs
Whimsical Wednesday Pose (May 21, 2014)
Cow Face Pose (Gomukhasana)
(go-moo-KAHS-anna)
This pose stretches and opens almost everything!
*Arms Note: If you have tight shoulders (like me) this can be a challenge on your shoulders. You could always use a strap to grab onto behind you to help support your shoulders and stretch you further.
*Legs Note: Try rooting both sitting bones into the floor. If your knees are having difficulty stacking on top of each other try sitting on the edge of a folded blanket or bolster. This usually does the trick!
Benefits:
-Deeply stretches the ankles, hips, thighs, shoulders, armpits, triceps, and chest
-Aids chronic knee pain
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Warrior 3 (Virabhadrasana III)
(veer-ah-bah-DRAHS-anna III)
*Note: You could place your arms in different positions: You could stretch them out to the sides, like the wings of an airplane, or if you have tight or stiff shoulders you could bring your hands to heart center.
*I often start in Crescent/High Lunge then push off of my back foot as I extend it straight back and straighten my front leg. Gaze straight down to help with balance. This is a challenging balance posture. Take your time and be patient!
Benefits:
-Strengthens the ankles, legs, shoulders, and muscles of the back
-Tones and stimulates the abdomen
-Improves your balance, posture, coordination, and core awareness
-Improves your memory and concentration
-Expands your chest, lungs, and shoulders
-Quiets your mind, calms your nervous system, and reduces anxiety
Whimsical Wednesday Pose (May 7, 2014)
Supported Headstand (Salamba Sirsasana)
(sah-LOM-bah shear-SHAHS-anna)
*Note: The best way to start practicing this posture is with a wall behind you. It allows you to feel supported while still being able to practice.
*Pointers: Elbows should rest on the ground shoulder-width distance apart; hands clasp together behind your head; crown of the head is pressed into the floor; straighten your legs and walk your feet as close to your elbows as you can get (creating a V-shape with your body); engage your core as you begin to lift both legs at the same time (or bend your knees as you hop off the floor and then straighten them)
Benefits:
-Calms the brain and helps relieve stress and mild depression
-Stimulates the pituitary and pineal glands
-Builds strength in the shoulders, neck, and core
-Strengthens the arms, legs, spine, and lungs
-Tones the abdominal organs
-Improves digestion
-Helps relieve menopause symptoms
-Reverses the effects of gravity on the lungs, diaphragm and skin
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Whimsical Wednesday Pose (April 30, 2014)
Bridge Pose (Setu Bandha Sarvangasana)
(SET-too BAHN-dah shar-vahn-GAHS-un-nuh)
For Bridge Pose, come onto your back and place the soles of your feet into the mat about hip-distance wide. Arms are down by your sides. Press into your feet and palms as you send your hips high up to the sky. From here, walk your shoulder blades closer to one another underneath you and possibly clasps your hands together to give yoru chest more lift. To come out, slowly exhale your hips down to the the mat. Repeat if wanted!
*Note: You could always lift your hips, place a block under your sacrum, then lower your hips down onto the block: Supported Bridge Pose!
Benefits:
-Stretches and opens the chest, neck, spine, heart, and shoulders
-Calms and brain, helps alleviate stress and mild depression
-Stimulates the abdominal organs, lungs, and thyroid
-Improves digestion
-Reduces anxiety, fatigue, backache, headache, and insomnia
-Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
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Whimsical Wednesday Pose (April 23, 2014)
Three-Legged Downward Dog (Tri Pada Adho Mukha Svanasana)
(Tri PADa Ah-doh MOO-kuh shvan-AHS-uh-nuh)
This pose is also called One-Legged Dog or Downward Facing Dog Split
I like to get into this pose by starting off in Downward Facing Dog. If I am going to send my right leg up, I first step my left foot into the center of the mat about 2-3 inches. I firmly plant into that bottom foot and then lift my right leg up, keeping my hips squared to the mat.
**Remember to keep an equal amount of weight on BOTH hands and square your shoulders to the mat!
Benefits:
-Quiets the mind
-Strengthens the arms, upper body, and shoulders
-Stretches the hamstrings and hip flexors and the entire body
-Opens up the hips and ribs
-Develops confidence in balance
Whimsical Wednesday Pose (April 16, 2014)
Plow Pose (Halasana)
(hah-LAHS-anna)
I get into this pose by starting off in Bridge Pose (with my hips on the ground) and then press into my palms as I engage my core muscles and swing my hips up and over my shoulders. Your knees can stay bent at this point or you can begin to straighten your legs as your toes comes closer to the ground. You can always place a block behind you and rest your feet on a block. To come out of the pose, press your hands into your lower back for support and then slowly lower your spine all the way onto the mat.
**Note: Do this slowly and gently. Do not strain your neck or push it into the ground.
Benefits:
-Calms the brain and reduces stress and fatigue
-Strengthens and opens the neck, shoulders, abs, and back
-Stimulates the abdominal organs and the thyroid gland
-Stretches the shoulders and spine
-Therapeutic for backache, headache, infertility, and insomnia
Whimsical Wednesday Pose (in the rain): (April 9, 2014)
Wild Thing (Camatkarasana)
(cah-maht-kah-RAHS-anna)
I get into this pose by starting off in Side Plank. I then shift and plant my top foot back behind my bottom foot. From there I open up my top arm above me and shift my chest towards the sky. I then come out of it by coming into Plank Pose. This pose is also referred to as "Flipping the Dog."
Benefits:
-Opens up and stretches chest, lung, throat, & shoulders
-Opens the front of the legs, hips, and hip flexors
-Builds strength in shoulders and upper back
-Stretches and strengthens the back
Whimsical Wednesday Pose: (April 2, 2014)
Extended Side Angle (Utthita Parsvakonasana)
(oo-TEE-tah parsh-vah-cone-AHS-anna)
Note: There are TONS of variations/modifications for this pose
1) You could place your bottom hand down on a block.
2) You could extend your top bicep up towards your ear.
3) You could rest your bottom forearm on top of your bent-knee thigh for more support.
4) You could bend your top elbow and place your top hand on your hip.
Benefits:
-Strengthens your thighs,hips, legs, knees, and ankles
-Stretches the groins, spine, waist, chest, lungs, & shoulders
-Massages and stimulates abdominal organs
-Increases stamina and endurance
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Whimsical Wednesday Pose: (March 26, 2014)
Warrior 2 (Virabhadrasana II)
(veer-ah-bah-DRAHS-anna)
Note: When bending the front knee, aim the inside of the knee toward the little-toe side of front foot to open your hips up. If having challenges, try shortening your stance while still keeping your front, bent knee stacked on top of your ankle.
Benefits:
-Strengthens shoulders, arms, thighs, legs and ankles
-Stretches the groins, chest & lungs, legs, and shoulders
-Stimulates abdominal organs & increases stamina
-Relieves backaches
-Therapeutic for carpal tunnel, flat feet, infertility, sciatica, & osteoporosis
-Improves balance, concentration and core awareness.
Whimsical Wednesday Pose: (March 19, 2014)
Bow Pose (Dhanurasana)
(don-your-AHS-anna)
Whimsical Wednesday Pose: (March 12, 2014)
_________________________________________________________________________________Whimsical Wednesday Pose: (March 5, 2014)
Standing Half Forward Bend/Half Way Lift (Ardha Uttanasana)
(are-dah oot-tan-AHS-anna)
Note: You could also place your fingertips or hands on the floor or on blocks and/or bend your knees slightly. Keep a long spine by gazing in-between your hands. Anyway variation you choose, you get the same benefits...YAY!
Benefits:
-Stretches the front torso, hamstrings, calves, and hip
-Strengthens the back, thighs, & knees & improves postur
-Stimulates the belly/core muscles, liver and kidney
Whimsical Wednesday Pose: (February 26, 2014)
Upward-Facing Dog Pose (Urdhva Mukha Svanasana)
(OORD-vah MOO-kah shvon-AHS-anna)
Benefits: What doesn't this pose benefit?!
Whimsical Wednesday Pose: (February 19, 2014)
Revolved Head-to-Knee Pose (Parivrtta Janu Sirsasana )
(par-ee-vrt-tah JAH-new shear-SHAHS-anna)
Benefits:
Stretches the spine, shoulders, and hamstrings;
stimulates the abdominal organs such as the liver and kidneys; improves digestion; provides relief from mild backache; reduces anxiety and headaches
Head-to-Knee Pose (Janu Sirsasana) in which you would place your navel on thigh and fold forward over your straight leg, provides the same benefits!
Whimsical Wednesday Pose: (February 12, 2014)
One-Legged King Pigeon "Pigeon Pose" (Eka Pada Rajakapotasana)
Whimsical Wednesday Pose: (February 5, 2014)
Shoulderstand: (Salamba Sarvangasana)
(sah-LOM-bah shar-vahn-GAHS-uh-nuh)
Coined the "mother of yoga postures," this pose benefits ALL parts of the body and should be practiced daily to feel refreshed and renewed!
Benefits (some of the many): stretches the neck and shoulders, while toning the legs, buttocks, back, and abdominal muscles; helps calm the mind, relieving stress and mild depression; brings clarity to the mind; relieves insomnia, asthma and reduces fatigue.....
.....I could go on and on....if you want to know more benefits, message me!
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Whimsical Wednesday Pose: (January 29, 2014)
Side Plank (Vasisthasana) (vah-sish-TAHS-anna)
Benefits: builds arm and shoulder strength, stretches and strengthens your wrists, abdomen, and legs, improves balance and coordination!
My hat's off to all my students who rocked their side planks during last night's Vinyasa class at Woodstock Wellness Center!
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Whimsical Wednesday Pose: (January 22, 2014)
One Legged Wheel Pose (Eka Pada Urdhva Dhanurasana)
(EK-uh PAHD-uh OORD-vuh DAHN-yoor-AHS-uh-nuh)
Benefits: increases energy, strengthens arms, legs, and spine, stimulates the thyroid and pituitary glands
All the same benefits can be found from doing Wheel Pose (Urdhva Dhanurasana) as well!
Whimsical Wednesday Pose: January 15, 2014
Dancer's Pose: (Natarajasana) (Nah-tah-rah-JAH-suh-nuh)
Benefits: develops balance and focus, improves flexibility of the lower back, opens the chest and lungs allowing fresh oxygen to flow in
Remember, when surrounded by beautiful scenery, or just stepping outside your front door, honor your own light in that space and watch the clouds clear away...
Tank top: Spiritual Gangster
Recycled Yoga Pants: teeki
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