Seasonal Pose: Vrksasana, or Tree Pose
Sanskrit: Vriksa = Tree, Asana = Posture.
The tree is an important symbol in many traditions around the world. It stands for stability, a strong connection to Mother Earth, and the ability to nourish, shelter, and protect.
Vrksasana is a pose that will help you establish better balance, while grounding and extending energy simultaneously. Doing so may allow you to grow - in your body, mind and spirit.
Just as the trees outside are coming out of dormancy now, and sending sap upwards to create leaves, fruit, and other new growth, you may be feeling the pull to get outdoors and be more active than you were in the depths of winter. Developing an awareness of your roots while rising and extending into another season may help you sustain an active life.
Try this pose to explore the benefits of rooting and the corresponding rise that occurs through your body. Notice how, when we send energy toward the earth while simultaneously lifting our trunk and branches (head & arms) to the sky, we can indeed find steadiness and strength in our poses.
DIRECTIONS: I invite you to read all the way through these first. Then take your time to practice. Build up to holding the pose longer over time. If you have any questions, you are welcome to email me for feedback.
To begin, stand in Tadasana, or Mountain Pose. Allow your arms to rest easily down by your side. Anchor through the four corners of both feet. Draw energy up through the legs as you gently hug muscle to bone and keep your knees soft. Holding Tadasana for a few moments, breathe smoothly through your nose and consider how how your "roots" help you rise...
Now, shift your weight into the right leg. Keep rooting through that foot as you lift the left foot from the floor. When you are ready, and feel stable, turn the left knee out, and gently rest the left heel against your right ankle bone. The toes of your left foot may rest on the floor, serving as a sort of "kick stand".
If this feels steady, and you'd like more challenge, you may raise the left foot up. Rest it upon the inside of the lower right leg. Or, to progress further, lift the left foot and place it on the right inner thigh. Be sure to press in to your right thigh, and to press your right thigh in to the soul of the left foot to cultivate stability in tree pose. As you hold the pose, allow your gaze to remain soft, steady and one pointed. It is helpful to look at a point on the floor about 8 feet in front of you while in tree pose (some prefer to gaze at a point on the wall, or at a tree, or up at the ceiling while practicing this pose. Other close their eyes to challenge balance even more.). Where ever you choose to look, keep your gaze steady, your mind calm, and breathe with ease along the way.
You could try the first foot position for a few breaths, and if that feels stable, move the foot into the second position. Only move into the third position once you have mastered the pose with the raised foot in position one or two. The position that is best for you will be the one in which you can maintain a smooth and easy breath as well as a steady gaze.
Remember to hug into the midline – which means you are not sagging into the hip joint. Consciously hug muscle to bone through your legs, hips and torso while relaxing shoulder, neck, jaw and head as you hold the pose. This protects the hip joint and fosters greater strength, poise and balance. Hold the pose on one side for several breaths, or as long as you feel comfortable. Then slowly, mindfully return the left foot to the floor and steady yourself with both feet resting and rooting in Mountain Pose.
Relax for a few moments before taking these instructions and exploring the pose on your second side.
As always, the secret to an effective pose is only taking it “as deep” as is comfortable for you. That is a position that allows you to maintain a soft, smooth, full body yogic breath all the way through.
The secret to an effective Tree Pose is the rooting you’re doing through your lower body and the simultaneous rising that results along your spine. The upper body remains relaxed all the way through. Can you perceive the focal point for this pose? It may originate in the belly and/or the pelvis. It's where energy spreads.
Questions? Let me know!
Happy Spring and Namaste! ~Sharon
Sanskrit: Vriksa = Tree, Asana = Posture.
The tree is an important symbol in many traditions around the world. It stands for stability, a strong connection to Mother Earth, and the ability to nourish, shelter, and protect.
Vrksasana is a pose that will help you establish better balance, while grounding and extending energy simultaneously. Doing so may allow you to grow - in your body, mind and spirit.
Just as the trees outside are coming out of dormancy now, and sending sap upwards to create leaves, fruit, and other new growth, you may be feeling the pull to get outdoors and be more active than you were in the depths of winter. Developing an awareness of your roots while rising and extending into another season may help you sustain an active life.
Try this pose to explore the benefits of rooting and the corresponding rise that occurs through your body. Notice how, when we send energy toward the earth while simultaneously lifting our trunk and branches (head & arms) to the sky, we can indeed find steadiness and strength in our poses.
DIRECTIONS: I invite you to read all the way through these first. Then take your time to practice. Build up to holding the pose longer over time. If you have any questions, you are welcome to email me for feedback.
To begin, stand in Tadasana, or Mountain Pose. Allow your arms to rest easily down by your side. Anchor through the four corners of both feet. Draw energy up through the legs as you gently hug muscle to bone and keep your knees soft. Holding Tadasana for a few moments, breathe smoothly through your nose and consider how how your "roots" help you rise...
Now, shift your weight into the right leg. Keep rooting through that foot as you lift the left foot from the floor. When you are ready, and feel stable, turn the left knee out, and gently rest the left heel against your right ankle bone. The toes of your left foot may rest on the floor, serving as a sort of "kick stand".
If this feels steady, and you'd like more challenge, you may raise the left foot up. Rest it upon the inside of the lower right leg. Or, to progress further, lift the left foot and place it on the right inner thigh. Be sure to press in to your right thigh, and to press your right thigh in to the soul of the left foot to cultivate stability in tree pose. As you hold the pose, allow your gaze to remain soft, steady and one pointed. It is helpful to look at a point on the floor about 8 feet in front of you while in tree pose (some prefer to gaze at a point on the wall, or at a tree, or up at the ceiling while practicing this pose. Other close their eyes to challenge balance even more.). Where ever you choose to look, keep your gaze steady, your mind calm, and breathe with ease along the way.
You could try the first foot position for a few breaths, and if that feels stable, move the foot into the second position. Only move into the third position once you have mastered the pose with the raised foot in position one or two. The position that is best for you will be the one in which you can maintain a smooth and easy breath as well as a steady gaze.
Remember to hug into the midline – which means you are not sagging into the hip joint. Consciously hug muscle to bone through your legs, hips and torso while relaxing shoulder, neck, jaw and head as you hold the pose. This protects the hip joint and fosters greater strength, poise and balance. Hold the pose on one side for several breaths, or as long as you feel comfortable. Then slowly, mindfully return the left foot to the floor and steady yourself with both feet resting and rooting in Mountain Pose.
Relax for a few moments before taking these instructions and exploring the pose on your second side.
As always, the secret to an effective pose is only taking it “as deep” as is comfortable for you. That is a position that allows you to maintain a soft, smooth, full body yogic breath all the way through.
The secret to an effective Tree Pose is the rooting you’re doing through your lower body and the simultaneous rising that results along your spine. The upper body remains relaxed all the way through. Can you perceive the focal point for this pose? It may originate in the belly and/or the pelvis. It's where energy spreads.
Questions? Let me know!
Happy Spring and Namaste! ~Sharon
Five Pointed Star
This is a great pose to cultivate balanced strength and pump energy throughout your body, mind, heart, and soul.
Use it to practice standing strong, even when you feel unsettled and pulled off center.
Instructions: Spread your legs a comfortable distance, anchor your feet through their four corners and root down. Extend your arms out to each side, about shoulder height. Gently raise the corners of your mouth up toward your ears as you let joyous heart energy flow powerfully out in all directions from your center.
What more needs be said?
Practice Star Pose this holiday season to infuse your inner light, and let it shine more brightly, even as the days grow short and life seems dark!
Namaste.
Use it to practice standing strong, even when you feel unsettled and pulled off center.
Instructions: Spread your legs a comfortable distance, anchor your feet through their four corners and root down. Extend your arms out to each side, about shoulder height. Gently raise the corners of your mouth up toward your ears as you let joyous heart energy flow powerfully out in all directions from your center.
What more needs be said?
Practice Star Pose this holiday season to infuse your inner light, and let it shine more brightly, even as the days grow short and life seems dark!
Namaste.
Supta Matsyendrasana
My FAVORITE Pose these days is a basic supine spinal twist called Supta Matsyendrasana. Not only can it be a lovely stretch for the gluteal muscles in the back of the pelvis and the IT band along the outside of the leg, it stretches and invites release in the muscles along the spine and can also get into the chest and shoulder areas.
You may enjoy a brief warm up before coming into this pose - try hugging your knees into your chest first, and possibly rocking back and forth across your back. Then circle your knees a few times in each direction. Next, engage in pelvic tilts and then a brief rest in Constructive Resting Pose before transitioning into this twist.
To come into the pose, follow these instructions:
1. Recline on your back on a firm surface. Spreading a blanket out over your yoga mat is nice.
2. Bend your knees and hug your knees in for a moment to release the low back.
3. Put the soles of your feet on the floor and pause before lifting your hips slightly off the floor and shifting them several inches to the left.
4. Extend the right leg onto the floor.
5. Drop your left knee over to the right side of your body, allowing the L hip to come, too. You may want to place a block or cushion out to your right so that your left leg or foot, as it comes over to the right, has something to rest against as you linger in the pose. The idea is to allow your R knee or leg to gently release toward the floor, as well as your left shoulder.
6. Open your left arm out to the left, just below the line of your shoulder. The right arm can also extend out to the side or you may want to rest the R hand on your left knee to help deepen the stretch. Play with it and find something that is comfortable.
7. Your head may naturally turn to the left. With eyes closed, let your gaze drop down over the lower lids. Allow your neck and throat to feel spacious and comfortably open, like a hollow tube.
8. Hold for several breaths, or several minutes, before gently untwisting, centering your hips on the floor once again, and pausing to notice sensation.
9. You may want to draw your knees in toward your chest and rock a bit before repeating these instructions on the other side.
10. Do the same thing on the opposite side. When you come out, take a few moments to notice the effects of this lovely twist. Your inner organs were gently squeezed while in the pose, so that fresh blood can soak them when you come out. Twists are very cleansing in this way! Enjoy!
My FAVORITE Pose these days is a basic supine spinal twist called Supta Matsyendrasana. Not only can it be a lovely stretch for the gluteal muscles in the back of the pelvis and the IT band along the outside of the leg, it stretches and invites release in the muscles along the spine and can also get into the chest and shoulder areas.
You may enjoy a brief warm up before coming into this pose - try hugging your knees into your chest first, and possibly rocking back and forth across your back. Then circle your knees a few times in each direction. Next, engage in pelvic tilts and then a brief rest in Constructive Resting Pose before transitioning into this twist.
To come into the pose, follow these instructions:
1. Recline on your back on a firm surface. Spreading a blanket out over your yoga mat is nice.
2. Bend your knees and hug your knees in for a moment to release the low back.
3. Put the soles of your feet on the floor and pause before lifting your hips slightly off the floor and shifting them several inches to the left.
4. Extend the right leg onto the floor.
5. Drop your left knee over to the right side of your body, allowing the L hip to come, too. You may want to place a block or cushion out to your right so that your left leg or foot, as it comes over to the right, has something to rest against as you linger in the pose. The idea is to allow your R knee or leg to gently release toward the floor, as well as your left shoulder.
6. Open your left arm out to the left, just below the line of your shoulder. The right arm can also extend out to the side or you may want to rest the R hand on your left knee to help deepen the stretch. Play with it and find something that is comfortable.
7. Your head may naturally turn to the left. With eyes closed, let your gaze drop down over the lower lids. Allow your neck and throat to feel spacious and comfortably open, like a hollow tube.
8. Hold for several breaths, or several minutes, before gently untwisting, centering your hips on the floor once again, and pausing to notice sensation.
9. You may want to draw your knees in toward your chest and rock a bit before repeating these instructions on the other side.
10. Do the same thing on the opposite side. When you come out, take a few moments to notice the effects of this lovely twist. Your inner organs were gently squeezed while in the pose, so that fresh blood can soak them when you come out. Twists are very cleansing in this way! Enjoy!
Ardha Matsyendrasana, Half Lord of the Fish pose - A Seated Twist
Pronunciation: ARE-dah MOT-see-en-DRAHS-anna
ardha = half Matsyendra = king of the fish (matsya = fish) (indra = ruler), a legendary teacher of yoga
Also called Matsyendranath = Lord of the Fishes
Background: When someone becomes fully enlightened – that is, rises above the day-to-day distractions of embodied life fueled by the five senses - it is said, in the ancient wisdom traditions, that this being is then invited back to the earth plane to support the rest of us who desire liberation.
Myth tells us that Matsya, although a fish, listened with great attention to the teachings Lord Shiva – one of the significant godheads in the Hindu tradition - as he guided his consort, Parvathi on the path of Yoga. This fish (from where comes “Fish Pose”) is considered to be the first student of yoga. When he became enlightened and chose to return to the earth plane, he came back as half fish, half man.
As a result, the pose – Ardha Matsyendrasana, a seated twist – is named after him. The upright torso is said to represent his human half. The twisted legs represent the fish tail. Because we twist first to one side, and then to the second, the pose has two halves, and when completed by twisting to both sides, forms the whole.
Step by Step Directions for Coming into the Pose:
Legs: Sit on the floor with your legs straight out in front of you, buttocks supported on a folded blanket if your pelvis tends to tilt backwards, rounding your low back into a C curve. Bend your knees, put your feet on the floor, and then slide your left foot under your right leg to the outside of your right hip. Lay the outside of the left leg on the floor. Step the right foot over the left leg and stand it on the floor outside your left hip. The right knee will point directly up at the ceiling. Alternatively, keep the left leg straight and simply place your right foot outside the left leg, with the right knee upright.
Torso and Arms: Exhale and twist your torso toward the inside of the right thigh. Take your right hand behind you. Press the right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee. Pull your front torso and inner right thigh snugly together.
Active Engagement: Press the inner right foot very actively into the floor, release the right groin, and lengthen the front torso. Lean the upper torso back slightly, against the shoulder blades, and continue to lengthen the tailbone into the floor.
What about the head: Continue the twist in the spine by turning your head to the right; after several breaths here, you can counter the twist of the torso by turning your head to the left and looking over the left shoulder at the right foot.
With every inhalation lift a little more through the sternum, pushing the fingers against the floor to help. Twist a little more with every exhalation. Be sure to distribute the twist evenly throughout the entire length of the spine; keep your lower back fairly neutral (don't concentrate the twist in the lower back). Stay for several breaths on each side with a pause in between.
Benefits: This lovely pose is great any time of year, but in the fall things begin to slow down, not only in nature outside and all around us, but inside us too. Practice twists to open, lengthen, nourish and realign your spine and also to gently squeeze the organs in the belly and chest, especially the large and small intestines. This pose is great for harmonizing the nervous, digestive and reproductive systems.
Contraindications: Pay attention to how your spine moves. It is wise to limit rotation in the lumbar (lower) spine, and focus the twist through the mid back. Avoid deep twists if you have recent or chronic hip, back or shoulder pain, injury or inflammation.
Ask me for advice if you’d like help modifying the pose to address specific concerns.
Pronunciation: ARE-dah MOT-see-en-DRAHS-anna
ardha = half Matsyendra = king of the fish (matsya = fish) (indra = ruler), a legendary teacher of yoga
Also called Matsyendranath = Lord of the Fishes
Background: When someone becomes fully enlightened – that is, rises above the day-to-day distractions of embodied life fueled by the five senses - it is said, in the ancient wisdom traditions, that this being is then invited back to the earth plane to support the rest of us who desire liberation.
Myth tells us that Matsya, although a fish, listened with great attention to the teachings Lord Shiva – one of the significant godheads in the Hindu tradition - as he guided his consort, Parvathi on the path of Yoga. This fish (from where comes “Fish Pose”) is considered to be the first student of yoga. When he became enlightened and chose to return to the earth plane, he came back as half fish, half man.
As a result, the pose – Ardha Matsyendrasana, a seated twist – is named after him. The upright torso is said to represent his human half. The twisted legs represent the fish tail. Because we twist first to one side, and then to the second, the pose has two halves, and when completed by twisting to both sides, forms the whole.
Step by Step Directions for Coming into the Pose:
Legs: Sit on the floor with your legs straight out in front of you, buttocks supported on a folded blanket if your pelvis tends to tilt backwards, rounding your low back into a C curve. Bend your knees, put your feet on the floor, and then slide your left foot under your right leg to the outside of your right hip. Lay the outside of the left leg on the floor. Step the right foot over the left leg and stand it on the floor outside your left hip. The right knee will point directly up at the ceiling. Alternatively, keep the left leg straight and simply place your right foot outside the left leg, with the right knee upright.
Torso and Arms: Exhale and twist your torso toward the inside of the right thigh. Take your right hand behind you. Press the right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee. Pull your front torso and inner right thigh snugly together.
Active Engagement: Press the inner right foot very actively into the floor, release the right groin, and lengthen the front torso. Lean the upper torso back slightly, against the shoulder blades, and continue to lengthen the tailbone into the floor.
What about the head: Continue the twist in the spine by turning your head to the right; after several breaths here, you can counter the twist of the torso by turning your head to the left and looking over the left shoulder at the right foot.
With every inhalation lift a little more through the sternum, pushing the fingers against the floor to help. Twist a little more with every exhalation. Be sure to distribute the twist evenly throughout the entire length of the spine; keep your lower back fairly neutral (don't concentrate the twist in the lower back). Stay for several breaths on each side with a pause in between.
Benefits: This lovely pose is great any time of year, but in the fall things begin to slow down, not only in nature outside and all around us, but inside us too. Practice twists to open, lengthen, nourish and realign your spine and also to gently squeeze the organs in the belly and chest, especially the large and small intestines. This pose is great for harmonizing the nervous, digestive and reproductive systems.
Contraindications: Pay attention to how your spine moves. It is wise to limit rotation in the lumbar (lower) spine, and focus the twist through the mid back. Avoid deep twists if you have recent or chronic hip, back or shoulder pain, injury or inflammation.
Ask me for advice if you’d like help modifying the pose to address specific concerns.
Savasana (pronounced: Sha Va Sa Na)
This pose – considered to be very difficult by many yoga experts – is worth practicing. Knowns as Corpse Pose, or Final Relaxation Pose, it calls us to rest. It's a rest where we maintain a very slight awareness while completely letting go in body, mind, emotions and spirit. While lying the on the floor and letting go of your day, or the effort you extended during a yoga class, may seem easy; This is a pose that has challenged every one of us at some time or another.
For active people, the challenge is to let go. That’s what’s tough… to simply lie there with nothing else to do. The mind wanders; the body talks to us, sometimes more loudly when we finally try to rest; and it can be a challenge to rest completely still for an extended period. Yet if practiced well, Savasana can be an opportunity to let go of striving, gradually dropping into a state of relaxation that refreshes and renews. It may even lead to a more comfortable meditation session afterwards.
In Savasana our brain waves are given an opportunity to shift to a slower pace, allowing the nervous system to rest. This allows us to drop into a place where we can completely let go. The result is that we ultimately become revitalized and ready to go once again. Savasana invites the opportunity to lie completely still — like a corpse, which serves as the basis for its Sanskrit name — while maintaining a slight awareness of the present moment without becoming attached to the experience. This takes much practice and patience. Unlike active, moving, and physically demanding poses – or a day much like that - Savasana requires a conscious decision to release the mental chatter while releasing completely into a state of presence. This gets easier with practice.
We need to constantly remind ourselves to let go, to surrender into the moment, to release the busy-ness of the mind and the activities of the day for a little while. I encourage you to be patient with yourself, and to see this as a practice. Try it at some point every day… Carve out some time each day to practice this very important pose. Here’s how:
Begin by moving. Shake, move and stretch (or run, jump and roll around). Then lie down. Draw a light cover over you to help further relax that body. Place an eye cover on (the pressure of an eye bag stimulates relaxation). Next, take a few deep breaths and consciously sigh them out. Then do your best to breathe softly and smoothly through the nose as you scan through your body, inviting each part, every place in the body to let go. As if melting onto the floor, release holding, tension and pain to the earth. Visualize yourself resting upon Mother Earth (even if she’s far below you) as you gratefully the worries and obligations of your day temporarily. Release effort and rest for several minutes. You may find your mind quiets so much that your awareness drifts into another state for a while. That’s great. Allow what is to be what it is.
When the time is right, you’ll naturally be called back – or you may want to set a timer if you’re practicing alone. Five minutes is a great start! Build to ten minutes as you become comfortable here. It’s a pose worth practicing every day!
I'd love to hear about your experience (over time, as you practice this). Feel free to send a comment by clicking here for the comment page.
Yours, in health and wellbeing.
~Sharon
This pose – considered to be very difficult by many yoga experts – is worth practicing. Knowns as Corpse Pose, or Final Relaxation Pose, it calls us to rest. It's a rest where we maintain a very slight awareness while completely letting go in body, mind, emotions and spirit. While lying the on the floor and letting go of your day, or the effort you extended during a yoga class, may seem easy; This is a pose that has challenged every one of us at some time or another.
For active people, the challenge is to let go. That’s what’s tough… to simply lie there with nothing else to do. The mind wanders; the body talks to us, sometimes more loudly when we finally try to rest; and it can be a challenge to rest completely still for an extended period. Yet if practiced well, Savasana can be an opportunity to let go of striving, gradually dropping into a state of relaxation that refreshes and renews. It may even lead to a more comfortable meditation session afterwards.
In Savasana our brain waves are given an opportunity to shift to a slower pace, allowing the nervous system to rest. This allows us to drop into a place where we can completely let go. The result is that we ultimately become revitalized and ready to go once again. Savasana invites the opportunity to lie completely still — like a corpse, which serves as the basis for its Sanskrit name — while maintaining a slight awareness of the present moment without becoming attached to the experience. This takes much practice and patience. Unlike active, moving, and physically demanding poses – or a day much like that - Savasana requires a conscious decision to release the mental chatter while releasing completely into a state of presence. This gets easier with practice.
We need to constantly remind ourselves to let go, to surrender into the moment, to release the busy-ness of the mind and the activities of the day for a little while. I encourage you to be patient with yourself, and to see this as a practice. Try it at some point every day… Carve out some time each day to practice this very important pose. Here’s how:
Begin by moving. Shake, move and stretch (or run, jump and roll around). Then lie down. Draw a light cover over you to help further relax that body. Place an eye cover on (the pressure of an eye bag stimulates relaxation). Next, take a few deep breaths and consciously sigh them out. Then do your best to breathe softly and smoothly through the nose as you scan through your body, inviting each part, every place in the body to let go. As if melting onto the floor, release holding, tension and pain to the earth. Visualize yourself resting upon Mother Earth (even if she’s far below you) as you gratefully the worries and obligations of your day temporarily. Release effort and rest for several minutes. You may find your mind quiets so much that your awareness drifts into another state for a while. That’s great. Allow what is to be what it is.
When the time is right, you’ll naturally be called back – or you may want to set a timer if you’re practicing alone. Five minutes is a great start! Build to ten minutes as you become comfortable here. It’s a pose worth practicing every day!
I'd love to hear about your experience (over time, as you practice this). Feel free to send a comment by clicking here for the comment page.
Yours, in health and wellbeing.
~Sharon
Triangle Pose, also called Extended Triangle or Utthita Trikonasana
The name comes from the Sanskrit words trikona (त्रिकोण, trikoṇa) meaning "triangle" and asana (आसन) meaning "posture" or "seat".
Tri = three; Kona = angled; Asana = pose.
This is a classic standing pose in Yoga with numerous benefits. Not only does practicing Triangle Pose strengthen the feet and legs, it also stretches the groins, hamstrings, and hips, and opens the chest and shoulders. Done correctly, it can help relieve back pain and is suitable as a prenatal pose.
Physical Benefits include:
· Stretches and strengthens the thighs, knees, ankles and feet
· Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
· Stimulates the abdominal organs, positively influencing the Pitta region of the body and improving digestion
· Helps relieve the symptoms of menopause
· Relieves backache, especially through second trimester of pregnancy
· Therapeutic for anxiety, depression, indigestion, flat feet, infertility, neck pain, osteoporosis, and sciatica and can help relieve stress
Metaphysical Considerations:
· A triangle is a balanced three sided object. As you form a triangle with your body consider how you balance the various aspects of yourself as well as your responsibilities in life. Some areas to explore include body/mind/spirit; home/work/play; quiet time/exercise/social time; etc. Does your life feel balanced? Is there an area you might want to pay more attention to?
· Consider the height, length, and width of your triangle (there’s one between your legs, and one between your bottom arm and side of your body). In your pose, and in your life, do you feel comfortable with the balance between how high you reach, how far you reach, and the breadth of your reach? Do you come from a centered and stable foundation as you extend out into your life?
· Triangle Pose influences three chakras or regions of the body the most - the root chakra, the heart chakra, and the third eye or wisdom center of the body. Try simultaneously rooting toward the earth as you open your heart center and tap into the wisdom inherent in the balanced action of body, mind and spirit.
Instructions:
1. Begin in Tadasana – Mountain Pose – facing sideways and centered on the mat.
2. Step your legs wide – usually about 3-4 feet – and raise your arms out to the side. Keep your arms shoulder height and parallel to the floor with palms facing down.
3. Turn your Right Foot out 90 degrees so that it is perpendicular to the front of your mat. Your R knee should line up with the Second Toe on that foot. Angle your left toes in slightly to create an inner rotation of the back thigh. 4. Keep both legs elongated, stretching, lifting, and rotate the inner thighs in and back slightly.
5. To create strength and stability before folding into the pose: Root both feet through the 4 corners of each foot and engage the leg muscles. Engage the arches of both feet as well. Gently lift from the foot through the inner legs and engage the root lock, mulabandha, to hold and circulate energy through the core of the body.
6. To move into the pose: Keep the spine in a straight line from the top of the head to the tail bone as pivot over the right leg on exhalation. Draw the right hip back toward the left foot while hinging over the leg and reaching out along the side of the body and through the right arm toward the horizon. Draw the left hip back, as if you were going stack it over the right hip.
7. After stacking the hips and extending fully through the side body, simply drop your right hand down, lightly placing the hand on the shin or thigh. A more advanced version would be to take the hand to the floor while maintaining an extended, neutral spine. You could also use a block inside or outside of your front foot to support the hand. Take care to not rest your hand directly on your knee, as this places undo pressure on the knee.
8. Remember: Avoid locking or hyperextending your knees - take care of them by maintaining a microbend in the knees!
9. Keep the left hand on your left hip as you work to elongate and align the spine, stack the hips, and open the chest and shoulders. This will gently twist and open the torso toward the side. At this point, advanced practitioners will naturally raise the left/top hand as the shoulders, neck and head become more limber and free and twist comfortably.
10. If you raise the top arm, extend out from your heart center through both arms. You’ll be reaching straight up and down through the shoulders and arms, from finger tip to finger tip. Avoid dropping the top arm behind the body.
11. Maintain a soft, neutral gaze. The head can remain centered evenly between the shoulders and arms as you press out through the crown of the head to elongate the spine. With practice, you may become comfortable turning the head to gaze up, or down. Avoid this if you have any kind of neck injury, keeping the head neutral.
12. Enjoy the balanced strength cultivated in Triangle Pose/Trikonasana as you remain in the posture and breath smoothly for 3-5 breaths or longer, if appropriate.
13. When you are ready to come out of the pose, mindfully inhale as you lift a long torso up, step your feet together and relax your arms by your side. Pause in Tadasana/Mountain Pose for several breaths to balance the energies in your body before repeating on the Left side.
Contraindications and Cautions – if experiencing any of the following, consult with a knowledgable Yoga Therapist before proceeding to practice this pose.
· Diarrhea
· Headache
· Low blood pressure
· Heart Conditions: Practice against a wall. Keep the top arm down, hand resting on the hip.
· High blood pressure: Turn the head to gaze downward in the final pose.
· Neck problems: Don't turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.
· Back Issues: The twisting nature of this pose can aggravate slipped or herniated discs or other issues in the low back.
Root into the earth, open your heart, and enjoy the magic of Triangle Pose as you harmonize and balance all the beautiful qualities of your individual Self! Namaste.
Virabhadrasana II – One of three Warrior Poses in Hatha Yoga. A classic standing pose that embodies the spirit of a warrior and conveys readiness, stability, and courage.
Information about the pose:
Type of pose: An iconic standing pose. Oriented to the side with arms outstretched.
Benefits: Tones the core while strengthening the feet, legs and arms; opens the chest and shoulders; embodies earth, fire and space.
Metaphoric Description: Think warrior with sword drawn, ready to defend territory or loved one. Practicing this pose offers the opportunity to explore the way in which you handle difficult situations. Do you react, cutting off the enemy’s head without thinking, or take time to ponder and cultivate resources in order to respond appropriately? In The Myth of the Asanas, Alanna Kaivalya says “Warrior Poses are a reminder that ferocity exists not only to destroy but also to allow us sufficient strength to achieve integrity, compassion, and a loving state of mind.” We have a choice to consider this each and every time we come to the mat. What will you choose today?
Before coming into this pose:
*Warm up your feet, hips and shoulders. Move through the six movements of the spine. (see more details associated with poses below...)
To counter the pose:
*Come into reverse Warrior (dropping back hand down back thigh and gently stretching up along front side body.) End with a forward bend.
Directions for coming into and holding pose appropriately:
Explore being strong and fierce yet open hearted in this pose as you build it from the ground up following these instructions:
1. Stand wide on your mat. Turn the R toes to the front of your mat. Let the back foot turn in slightly, keeping the inner and outer edges rooted firmly. Bend your front (R) knee toward 90 degrees and raise and open the arms so they extend forward and back, parallel to the floor. (When the right leg is forward, bring the right arm in front of you and the left arm behind.) From here, begin to explore the subtle nuances of this strong standing pose.
2. With the R leg forward, gently begin to open the left hip toward the back of your mat.
3. Keep the right knee bent, bringing the right thigh parallel to the floor. Root evenly through the 4 corners of each foot and draw energy from the earth up the legs into pelvis and spine.
4. Draw the belly in slightly to lengthen low back and help elongate the spine.
5. Float the shoulders directly over the hips (you are centered, not leaning forward or back).
6. Reach out through both finger tips.
7. The gaze is forward over the right hand.
8. Engage the triceps to support the arms, and the quadriceps to support the legs and hold for 3-10 breaths or longer as you build strength and endurance.
Repeat the same way on the left side.
Beginners: Come into the pose gently and take time to build strength. Important to make sure the front knee stays tracked in line with the second toe of the front foot. Don’t allow the knee to drift out of line with the ankle. Back hand could rest down.
**Ask me for additional modifications.
Advanced: Deepening the knee bend with front thigh parallel to ground, hold the pose for ten+ breaths with a soft smile on your face.
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Upward Facing Dog
(OORD-vah MOO-kah shvon-AHS-anna)
urdhva mukha = face upward (urdhva = upward, mukha = face, svana = dog)
This pose is similar to Cobra, though a little more strenuous. It is a great way to counteract the sitting we do for much of each day, as it invites our shoulders to roll back and our spine to elongate out from the pelvis. It is important to position the shoulders correctly first (not letting them round forward). Take care not to compress the low back or cervical spine when you come forward into the final position, as well. And please... remember to be gentle as you practice . . . perfection is not our destination. Each moment in moving into, exploring within, and coming out from the pose is fruitful to your wellbeing. (quoting deepak chopra)
**Before practicing this pose, it is important to warm up the spine, shoulders, and hips first with a variety of poses that include the Six Movements of the Spine (ask me for details). Modifying by practicing this standing at the wall or by using a chair is a great way to explore the chest/shoulder opening benefits without compromising the spine.
Details for a Step-by-Step approach: Typically, we begin from a prone position on the floor. Stretch your legs back with the tops of your feet on the floor. Place your palms on the floor beside your waist, bending elbows and allowing forearms to extend almost perpendicular to the floor.
As you inhale, root your hands evenly into the floor, pressing through your thumb and index fingers in particular, and draw the rooted hands slightly back, as if you were trying to push yourself forward along the floor. Next, you’ll straighten your arms and simultaneously lift your torso up through your arms. Your legs may also rise a few inches off the floor. Keep the thighs firm with a slight inward rotation, the buttocks broad, and the creases of your elbows facing forward. Then explore the position of the tail bone and pubic bone to find the right alignment for your pelvis and spine to keep length throughout.
How does it feel? If your back feels spacious with no compression, you might hold the pose for a few breaths. Here are a few more details as you begin to explore further into the pose: Firm the shoulder blades against the back, letting them cradle the back of the heart. Allow the side ribs to gently move forward. Lift through the top of the sternum without pushing the front ribs forward, which only hardens the lower back. Look straight ahead or tip the head back slightly, but take care not to compress the back of the neck and harden the throat. Keep the jaw soft and relaxed and the breath full and smooth as you hold the pose for several breaths.
Urdhva Mukha Svanasana is one of the positions in the traditional Sun Salutation sequence. As a counter pose, you can release back to the floor and then rest in Child’s Pose, or lift into Downward Facing Dog (Adho Mukha Svanasana) with an exhalation, walking the dog as needed.
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I find this pose especially delicious when held for an extended period of time with the intent of releasing chronic tension in these areas and gently nourishing the fascia in the body. It’s wonderful for opening the body so that we can take deeper breaths and enjoy a pranayama practice, too! This pose can be used therapeutically to help relieve back pain, although one needs to apply caution in such cases, exploring it in the beginning with feedback from a qualified Yoga Therapist and/or input from your doctor, especially if you might have any degenerative disk disease. Click here to go to the contact page so that you can arrange a private yoga therapy appointment to receive more guidance on developing your own home practice, or addressing issues of tightness, pain or other discomfort in body/mind/soul.
May all beings find peace. Namaste. ~ Sharon Harvey Alexander, E-RYT 500 |
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Spring time POSE OF THE MONTH: Rabbit Pose
Called Sasangasana in Sanskrit, Rabbit Pose provides excellent traction for the back, shoulders and upper extremities and supports elongation of your spine. As you turn your body inward, you might notice the quiet stillness available in this pose. The placement of your upper torso helps relieve pressure from your back and shoulders all the way up to your neck and head. It also balances your hormones, stimulates your thyroid gland and improves your immune capacity. For people suffering from sinusitis, colds or congestion, tonsillitis, laryngitis, upper airway allergies and glandular problems, this position can provide relief. Please be careful and rest the head very lightly on the floor to maintain the health and wellbeing of the cervical spine!
Basic Instructions: Begin in Child's Pose -- kneeling down and then lowering your buttocks to sit on your lower legs and feet. With your arms alongside the body, rest the torso down toward the thighs, and gently bring the top of your head toward the floor. From this position, move gently into Rabbit Pose by pressing your forehead slightly toward your knees, extending your arms backwards so that you can rest your finger tips on the floor, or gently hold the calves or the bottoms of your feet as you lift the hips. Inhale and pause here. As you exhale gradually lift or elevate your hips as far up as is comfortable for you. Keep your forehead as close as possible to your knees and the topmost part of your skull (crown of the head) resting lightly near or on the floor. Hold the pose and gently contract your abdominal muscles with each exhalation, allowing your spine to elongate. Soften your effort with each inhalation. Hold for five to eight breaths, and then come out slowly, taking time to relax in Shavasana afterwards.
Enjoy this springtime bunny pose and a reprieve from the demands of your day as you briefly take your head below your heart and turn inside!
Called Sasangasana in Sanskrit, Rabbit Pose provides excellent traction for the back, shoulders and upper extremities and supports elongation of your spine. As you turn your body inward, you might notice the quiet stillness available in this pose. The placement of your upper torso helps relieve pressure from your back and shoulders all the way up to your neck and head. It also balances your hormones, stimulates your thyroid gland and improves your immune capacity. For people suffering from sinusitis, colds or congestion, tonsillitis, laryngitis, upper airway allergies and glandular problems, this position can provide relief. Please be careful and rest the head very lightly on the floor to maintain the health and wellbeing of the cervical spine!
Basic Instructions: Begin in Child's Pose -- kneeling down and then lowering your buttocks to sit on your lower legs and feet. With your arms alongside the body, rest the torso down toward the thighs, and gently bring the top of your head toward the floor. From this position, move gently into Rabbit Pose by pressing your forehead slightly toward your knees, extending your arms backwards so that you can rest your finger tips on the floor, or gently hold the calves or the bottoms of your feet as you lift the hips. Inhale and pause here. As you exhale gradually lift or elevate your hips as far up as is comfortable for you. Keep your forehead as close as possible to your knees and the topmost part of your skull (crown of the head) resting lightly near or on the floor. Hold the pose and gently contract your abdominal muscles with each exhalation, allowing your spine to elongate. Soften your effort with each inhalation. Hold for five to eight breaths, and then come out slowly, taking time to relax in Shavasana afterwards.
Enjoy this springtime bunny pose and a reprieve from the demands of your day as you briefly take your head below your heart and turn inside!