This week's pose is Tree Pose/Vrksasana. It is a widely known pose that builds physical and mental balance & strength, increases mental focus, brings more clarity to the practitioner's mind. Practice the pose on both sides of the body while breathing mindfully through the nose/Ujjayi Breathing.

Warrior 1 / Virabhadrasana I -- standing posture that strengthens the body and sharpens the mind. Practice the pose on both sides of the body. Use it as part of the Sun Salutation or on its own. Breathe deeply and hold the pose.

Easy Seated / Sukhasana--find yourself in this pose before and after your yoga practice, during meditation, or anytime you are in need of of mental peace and physical relaxation. Take a few moments every day, sit quietly (in nature as seen above is especially meditative), however, you can settle in this pose in your office, at home, in your yard, on your patio, in your car, on the train, on the bus, anywhere & anytime you can find a few moments, simply sit down, cross your legs, close your eyes, take 5-10 deep breaths though and out your nose. This simple activity will help you feel instantly calmer, achieve inner peace and tranquility for your mind and body. Practice it often and increase your time in this pose; practice mindfulness. Remember, Bliss offers meditation class on Thursdays at 6:15 pm. Photo taken by Charles Wills on a beautiful November weekend at Webb Mountain Park in Monroe, CT.

Cowface Pose, in Sanskrit it's called Comukhasana; perhaps my favorite shoulders and hips combo posture. I often teach the pose as two separate poses--if in need for releasing tight shoulders then practice only the arms and shoulders; if the goal is to tackle tight, stiff and achy hips then concentrate on legs only. When practiced simultaneously it can be a difficult posture, but breaking it into upper and lower body postures makes it easier to practice such a pose. Photo was taken while on my yoga teaching vacation at Dreams Resort and Spa in Huatulco, Mexico.

Handstand (in Sanskrit called Adho Mukha Vrksasana) is an inversion, meaning the head is below the heart, also the body is held straight upside down with the hands placed under the shoulders. Start this pose against a wall in Downward Facing Dog with the back facing the wall, walking the feet closer to the body until the hips are close above the shoulders; pull the core muscles tight in and navel against the spine; engage the shoulder girdle and practice and all is coming. Photo taken on Lake Champlain, upstate NY.

How about strengthening the back side of your body, increasing flexibility and mobility in the spine, releasing back pain and much more goodness for your body and mind by practicing great yoga postures such as Camel Pose or Ustrasana. This back bend pose was practiced on a hay bale in Hyde Park, NY on the ride home from upstate New York home to CT; it was a great way to stretch a bit and make the ride ache and tension free.

Taken at Great Hollow Lake

Monroe, CT

First of all there is nothing more special than practicing yoga with your child. In the photo Karlisse is pressing with her legs onto my Downward Dog transitioning from her Downward Facing Dog to half pike (strengthens the core, the legs and the arms; it changes ones perspective instantly, and it is a transition to Handstand).

Child's Pose and a Supported Back Bend-- these are ideal partner stretches; both calming and restorative. Please practice these postures with your loved ones; your partner can be your spouse, sibling, child. I think sharing a yoga practice with others is one of the most important activities :-)

Standing Mountain Pose / Backbend / Hands in Prayer. Saluting the sun outdoors at sunrise or before sunset, as in this picture, helps the yoga practitioner feel even more relaxed & connected with the beautiful nature all around no matter the time of day or season. Practice indoors, outdoors; anywhere you have a few moments to focus on your breath. It will leave your body restored and mind rejuvenated. Photo taken by Charles Wills (thank you) on a beautiful November weekend at Webb Mountain Park in Monroe, CT. It is a great place to take a short to moderate hike and enjoy the great outdoors.

Triangle Posture, Trikonasana- it is a standing pose that opens and lengthens muscles and joints in both upper as well as lower body. It relieves tightness and pain from the shoulders & chest, arms & legs. It increases mental and physical focus. Practicing this posture brings inner calm and steadiness in ones actions and reactions. Repeat pose on both sides of the body and hold the posture for several breaths or as long as it takes to feel the release, openness and calm. Photo was taken in Layton, Florida, in the Middle Florida Keys in late December.

This was taken from a former RR bridge looking down at a former damn along the Pequonnock River. We're at peak in Sothwestern, CT. View in lightbox.

I will catch up with many of my contacts during the week. I had a minor setback from recovery from surgery. My nerves are going haywire from swelling in the surgical site. My fault. I just keep pushing it by walking too much and trying to keep busy shooting to fight boardom. I'm sick of TV and playing Call of Duty...lol!

Tight hips can truly cause a lot of physical pain, tightness, and discomfort... Hip openers release pent up emotions and issues, so why not practice this week any of the Pigeon / Kapotasana variations. If you experience intense tightness, using props such as blocks, bolsters, straps, foam rollers, all will help tremendously, however, the best release comes with practicing patiently and breathing mindfully and consistently.

One Legged-King Pigeon Pose, known as Eka Pada Rajakapotasana, this is a hip opener, chest opener, and a back bend, but often it's difficult descending the outside front leg -hip all the way to the floor (see picture). That's when a block, a folded blanket or a thin bolster can be a helpful prop. Never hesitate to use proper props, it allows to deepen the stretch, release in the muscles and flexibility in the joints. Each side of the body may have a very different experience. Most of us have a dominant side/leg/arm, therefore, patience and lots of mindful practice is a must when practicing any pose, especially this well known hip opener. The back leg can be extended on the mat for a modified, easier version. Those with hips on the ground and great flexibility in the back and open through the chest can also reach both hands onto the back foot or wrap around the ankle.

Pose of the week: Partner/ Double Extended Hand-to-Big Toe Pose Uthitta Hasta Padangusthasana with my friend, yogi and running buddy Amie. Photo taken on Lake Champlain by Charles Wills of Lilia Wills & Amie Meleshkewich.

On Sunday, April 29, 2018, Doctor Richard Flashman returned to Beacon Hill Church to update us on his ministry in Brooklyn and to challenge us to reach out beyond our comfort zones. And we worshipped the Lord together.

Chaturanga Dandasana is a lowered plank, a smooth transition from high plank to Upward Facing Dog (It can be practiced alone or as part of the Vinyasa flow during Surya Namaskara A & B, so called Sun Salutations. If you want to work on strengthening the arm muscles and the core then just keep working on this posture. Always engage the abdominal muscles; remember to press the mat/floor down firmly with spread palms, visualize pushing the ceiling/sky with the shoulder blades; resist any unsupported collapse and arching of the back.

Warrior II - Virabhadrasana 2, a powerful standing posture that strengthens the entire body, especially the lower body; it increases focus, and builds confidence. Photo was taken while on my yoga teaching vacation at Dreams Resort and Spa in Huatulco, Mexico.

Handstand - a powerful inversion that requires one to engage their core muscles as well as pulling powerfully the shoulder girdle inwards; also it's important to not be afraid of changing ones perspective (going upside down).

Gomukhasana-- a seated hip opener, in translation Cowface Posture; if the arms are practiced separately it is often more accessible to those with tightness in both hips & shoulders, therefore I often separate this posture for the practice with the upper body or lower body; however, once both sides are open enough, then this posture can be combined for completion of the pose with both upper and lower body.

Extended-Hand-to-Big-Toe Pose is a standing balancing pose that lengthens and stretches both the standing / grounded leg as well as the extended leg. It can be practiced next to a wall or propped over a chair. Breathe deeply, focus on lengthening, holding the pose for as long as possible--then switch sides. Photo taken by Charles Wills on a beautiful November weekend at Webb Mountain Park in Monroe, CT.

Standing Mountain Pose/Saluting the Sun/Standing Back bend. This posture is part of the Sun Salutation sequence: begin the practice by standing grounded, feet firm onto the ground/mat; reach out the arms overhead; tuck the tail bone in & tighten the glutes; reach arms further as you breathe deeply and continue reaching overhead; this strengthens the back & increases the flexibility in the spine.

Picture taken by Charles Wills at the beautiful Lake Champlain (Thank you to Elena, Brock, Kirsten, Cade, Walker and Donna for participating in the morning practice after a lovely run around the lake)!

Lizard Pose- Utthan Pristhasana is an excellent yoga posture for anyone with tight hips (my favorite hip opener of all times). It opens the hips; releases the hamstrings, as well as groins & hip flexors; strengthens the adductor muscles (inner thigh muscles on the front leg); eases tightness in the chest, shoulders & neck. This posture is also a prerequisite for deeper hip openers and hamstring stretchers such as the Split/Hanumanasana as well as King Pigeon/Eka Pada Raja Kapotasana; the forearm can be resting down or on a block (another variation). This pose would be easier when practiced on a mat or something not moving, like a SUP, but I do enjoy stand up paddle-boarding as well as a great challenge. :-) Photo taken over the weekend on Lake Champlain, NY.

Double Boat Pose, Navasana with the most incredible young person I know, my daughter, Karlisse. She made Mother's Day special, but in all honesty, I am blessed and beyond grateful to say that every day is a special day that I have her in my life. I truly hope all the yogis that fill the role of mom had a wonderful Mother's day. Also, I am happy many moms were present for the complementary Mothers Day special yoga class yesterday. Practice Boat pose to strengthen your core, to lengthen the spine as well as your hamstrings. Imagine sunshine on your chest, and don't round your spine; engage your core the entire time and breathe deeply. Enjoy & see you on the mat; find your Bliss!

Warrior one with hands in reverse Namaste/prayer. It is a powerful standing posture that strengthens the legs, lengthens the hamstrings, increases focus, opens the chest and heart area/muscles. Snoga/snow yoga in the backyard; photo taken yesterday, on a sunny day after the snowstorm in February in Connecticut, by Charles Wills.

Side Plank-- a challenging core strengthening pose, in Sanskrit Vahisthasana - this pose has many variations for the arms & legs. It's important to keep working on increasing the time of holding this posture without compromising your back; practice on both sides of the body. Please keep in mind to always focus on your breath; having consistent and mindful inhalations & exhalations will keep any yogi calm; set crystal clear intentions in every yoga practice; feel stronger every time you step onto the studio.

This weeks pose is one of the most important stretches for anyone, especially those with tight backs, sciatica issues, tight hamstrings... Seated Forward Fold/Uttanasana -stretches and lengthens the spine, releases back pain and sciatica, helps the hamstrings & calms the mind.

Crow Pose, in Sanskrit it's Bakasana- a playful and it can be challenging arm balancing posture. Have fun practicing this pose; breathe deeply; try again! The fun is in the journey... have a Merry & Bliss filled Christmas!!!!

This is a Seated Hip Opener/Balancing Posture/Low Single Legged Chair Pose with hands in prayer. This pose is a fun challenge that increases mental focus, strengthens the core muscles, releases and opens tight hips. Practice pose on both sides of the body. If you fall, simply try again! Laugh, have fun practicing yoga.

Pose of the week: Crow/Bakasana & Table. After spending the weekend away from my immediate family & my Bliss Yoga family on the Hudson River for an intensive & contemplative Breathing Deeply Yoga Therapist retreat (I have been studying since April and will continue to study and advance my skills in this area), so I thought the pose/es of the week should reflect interaction between individuals; I think the above photo is all about therapy, because it also about about finding your balance, stability, strength, voice, trust; it's about being willing to open up, communicating, contemplating, meditating, healing, questioning, expressing emotions & vulnerability.... Partner Yoga/Acro Yoga demonstrates the yoga practice that truly allows two OR more individuals to practice yoga though open communication, complete trust, plenty of playfulness, while developing patience, confidence.... ALL and more through practice and more practice.

Half Forward Fold, in Sanskrit Ardha Uttanasana - is a transitional posture from Mountain pose to Forward Fold to Half Forward Fold to Lunge or Plank during the practice of San Salutations OR the pose can be practiced as a separate posture to stretch the spine and lengthen the hamstrings while engaging the core muscles. It leaves the body feeling lengthier and stronger. Practice this posture often; keep your spine flexible and you'll feel young! Snowga in the backyard photographed by Charles Wills.

Standing Extended Hand-to-Big-Toe Pose, in Sanskrit Utthita Hasta Padangusthasana has many variations and is a pose that requires one to focus on deep breathing (Victorious Breath, or Ujjayi Pranayama) while standing strong on one leg, gazing at a non moving spot while strongly engaging the core muscles. Practicing this pose in a reclined position offers an easier version, lengthening the hamstrings and releasing groins and hips. Photo taken moments before returning from my vacation from Lake Champlain (there were some strong winds).

Tree Pose -- Vrksasana is a balancing standing posture. It increases mental focus, strengthens the standing leg and core and its appropriate for every level, a beginner to advance yogi, young or old. Remember to look at a non moving spot, so called drishti & engage your abdominal muscles, called Udhyiana Bandha; repeat posture on both sides of the body. It's a pose that can be practiced with your child, partner or alone. Take several deep yogic breaths, called Ujjayi Pranayama & feel stronger, calmer, and more focused anytime, anywhere! I had the privilege to practice with my daughter, my sweet yoga partner & co-teacher in kids+ parent yoga classes. Photo was taken while on my yoga teaching vacation at Dreams Resortand Spa in Huatulco, Mexico by my husband, yoga partner & the one for great eyes for capturing beauty, Charles Wills.

Pyramid Pose (Parsvottanasana) on a log across a stream for an additional balancing challenge. It was beautiful to focus upwards towards a high up branch, specifically the "drishti" focal point was on a leaf (not many are left on the trees at this point in the season). Practice the pose anywhere: on the mat, inside, outdoors, anywhere you have a few moments to practice. The arms could be reaching upwards as in the photo above, or reaching downwards, or kept at the hips, or in reverse prayer. Repeat the pose with the other leg forward, holding the pose for a few breaths. Photo taken on a beautiful November weekend at Webb Mountain Park in Monroe, CT.

Badha Parsvakonasana- Bound Side Angle Posture is a yogic must practice variation (in order to keep shoulders and chest open and flexible, also to prevent injuries). A beginner should start with less intense or deep variations, such as Warrior II; then drop one forearm onto the bent front leg, then continue reaching for the ground. Finally, if there is enough flexibility in the hips and the shoulders and chest are open enough to bind then the Bound Side angle becomes a great release for both upper and lower body. It is also a must posture to transition into Bird of Paradise. Photo taken in Huatulco, Mexico on my yoga teaching vacation, by Charles J. Wills IV.

Wide Legged Forward Bend with a chest opener (arm variation) - Prasarita Padottanasana. It is a great multipurpose standing yoga posture: lengthens the spine, lengthens the hamstrings/entire legs and stretches the back muscles. This pose can be practiced in all it's variations for increased benefits, but start with the gentle version by stepping wide from Mountain Pose/Tadasana folding forward using blocks under palms, if needed. Photo was taken while on my yoga teaching vacation at Dreams Resort and Spa in Huatulco, Mexico. The waves were incredibly powerful, tides were speedily coming in and it felt invigorating; it was a magnificent location for a yoga practice and shooting some yoga postures.

Cow face and Eagle Pose combination- legs in cow face pose and arms in eagle. This combination is a great release for tight hips and shoulders. Practice and all is coming. Photo taken by Charles Wills (thank you) on a beautiful November weekend at Webb Mountain Park in Monroe, CT.

Pigeon Posture is all about hips; if you are sitting at a desk, traveling in a car, train or plane, walking, running-- releasing and opening the hip joints and the areas surrounding those tight and achy hips will require some serious release and opening. This pose is the key go-to posture along with many others which we practice all week long, so don't wait for another week, month, season, year to fly by -- take care of your body & mind today!

Date Night - Partner Yoga class at Bliss Yoga, Monroe, CT. Check out our profile for more info.

This week's pose is one of my favorites, and one of the most graceful yoga postures, called Peaceful or Reverse Warrior. I think it's an amazingly powerful posture, if practiced regularly the benefits are numerous: increasing mental focus & clarity; lengthening & strengthening the legs as well as the obliques; opening & stretching the pectoral muscles; Practice on both sides of the body and link it with Ujjayi Pranayama (Victorious Breathing).

Crow Pose -- Bakhasana is an advanced arm balancing posture. Please practice this pose on the mat with support (folded blanket) just ahead in front of the body. Do not lift the feet/legs of the ground until the strength is there; always have the gaze "drishti" forward or falling on the head is quite easy. Photo was taken while on my yoga teaching vacation last week at Dreams Resort and Spa in Huatulco, Mexico. The rocks were beautiful and presented a nice challenge for balancing, plus the crashing waves were mesmerizing.