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Side Plank/Vasisthasana -- is one of my favorite plank variations. It is a powerful strengthener for the abdominal muscles, oblique muscles, legs and arms. The pose increases the inner focus as one gazes skywards, or to the top of the fingertips (Drishti) during the practice of the pose on each side of the body. The pose is held for several breaths (modifications are available for the posture by dropping the bottom knee/shin down or the top leg can be bent at the knee and placing the foot in front of the bottom knee; that variation also offers a great stretch for the IT Band; the bottom forearm can be placed on the mat for weak wrists, for a closer to the mat option).
Reverse Warrior or Peaceful Warrior- it is one of my favorite standing postures. It strengthens the legs, opens the chest area, lifts the heart, and calms the mind. Practice this pose on both sides of the body; hold the pose for several breaths (inhaling and exhaling deeply through the nose). Enjoy!
Picture taken by Charles Wills; the pose in the picture is part of a full post run sequence at beautiful Lake Champlain (Thank you: Brock, Kirsten and Donna for being a part of a great morning routine!)
Supported Legs Up the Wall, called Viparita Karani, although instead of using a wall, simply engage & use your core muscles (abdominal and gluteal muscles ) while holding your legs up in the air; use the foam roller under the low back/sacrum; roll slowly forward and backward, or simply stay onto the foam roller for several long and mindful breaths; visualize yourself pushing the ceiling upwards with flexed feet; you will lengthen your tight hamstrings; you'll strengthen the lower back muscles: and most definitely you will calm that continuous chatter of your mind, and lastly this practice will leave you completely restored.
Dancer Pose -- Natarajasana is an intermediate standing balancing posture. This is a great combination of the challenging aspects of trying to find balance on one foot while opening the chest, as well as increasing back bending abilities. Photo was taken while on my yoga teaching vacation at Dreams Resortand Spa in Huatulco, Mexico.
Seated cross legged side stretch, also known as seated crescent or willow posture. It stretches the sides of the torso, releases tight hips and shoulders, rejuvenates the body and the mind. Yoga practice on the go while on family vacation at Lake Champlain, NY. It was a daily run followed by an hour of yoga overlooking the peaceful lake with great people
There was a flock of 20-30 bluebirds at Great Hollow Lake the morning after a big storm. They were flying all around and several were fighting over this bluebird house.
Taken at Great Hollow Lake, Monroe, CT
This picture made Explore
Crow Pose or Bakasana is an arm balance that challenges ones core and increases self confidence. This pose is on Stand Up Paddle-board which adds an additional balancing challenge being on a moving surface. Enjoy practicing and have an awesome week. I may try to teach some brief live sessions while away. :-) This photo was taken on Lake Champlain (that's where I will be enjoying the week.
Chair Pose variation or Utkatasana is one of my favorites. All the variations are great, especially this one, it requires concentration balancing on one leg, squaring the hips for proper alignment in the body, opening the hip of the leg that is across, breathing deeply, focusing on a non moving spot/drishti-- all important elements of this pose. Practice on both sides; enjoy the increased strength and stamina as well as the inner calm.
Boat/Navasana variation is about finding your steadiness in the always racing and busy mind while strengthening the core muscles, opening the hips, lengthening the hamstrings, cultivating patience, and simply enjoying the yoga journey! Practice all the boat variations and enjoy the benefits of perhaps my favorite abdominal posture, add the twist on both sides, lift and lower the legs, pump the arms 100 times, hold the posture as long as you would like.
Warrior I, Virabhadrasana Pose is the most known standing posture of all the Warriors. It's for all yoga practitioners who struggle against the universal enemy, self ignorance and our ego as the ultimate contributors of our suffering. In this picture, I am reaching towards the sun, lifting the heart and opening the chest; breathing deeply taking in fresh new beginnings while exhaling all that does not serve us in any way. Enjoy the practice of this pose alone or as part of a full strengthening sequence. Modified version: dropping the back knee down & softening through the elbows. Snoga/snow yoga in the backyard; photo taken yesterday, on a sunny day after a snowstorm in February in Connecticut, by Charles Wills.
Find your balance on the mat and anywhere with this hip opener and mental focus increasing "Standing Half Lotus" posture. In Sanskrit it is called Ardha Padmasana. This pose is with the hands in Gyan mudra, or chin mudra, often used while meditating; this is one of the most important mudras that promote physical and mental health. From Sanskrit, chin (or cin) means "consciousness" and mudra means "gesture" or "seal."
Hand to Toe Pose- Utthita Hasta Padangusthasana is a standing and invigorating balancing pose with many great benefits: stretches hamstrings, hips and adductors; strengthens back and arm muscles; improves balance and focus as well as calms the mind. Photo taken by Charles Wills at Jones Family Farm in Shelton, CT (we went blueberry picking and wine tasting- a great place to go with your family and friends).
Lizard Pose/ Lounging Lizard/Dragon pose--it is one of my absolute favorite hip openers; this pose will help open & release any intense tension, tightness and intensity from your hips, thighs and calves as well as a being a lovely heart/chest opener. Lounging lizard helps improve circulation in the legs as well as reduce lower back pain; it simply makes you feel good! My best advise to you, my dear yogi is to go gently into any of the lizard pose variations--beginner, lounging, flying... whatever you go for in your practice, remember to breathe calmly and fully, never push yourself, rather allow your entire upper and lower body melt openly and slowly to whatever it is available to you in each and every yoga practice.
On Sunday, February 11, 2018, Pastor Rob Turner preached on "Kindred Spirit", Nick Calawa announced a new Youth Adults group, Al Campanelli announced a short term missions trip, and Chris Rowley reported on his outreach to international students.
Seated Twist, in Sanskrit is Ardha Matsyendrasana-- this seated twist can be modified for beginner yogis or deepen it for the seasoned yogis or the flexible practitioners. This posture increases the flexibility of the spine & range of motion; I call it a personal chiropractic adjustment. Each time one practices this pose it expands the chest and shoulders; strengthens abdominal oblique muscles; stretches the hip rotators & hips; massages internal and digestive organs. Practice on both sides, holding the pose for 5 -8 breaths on each side.
Side Crow Pose/Ardha Bakasana-it's an arm balancing pose that strengthens the arms and shoulders; engages & improves core muscles including the obliques; tests your balance & focus; improves confidence; helps to increase hand strength as well as wrist articulation. Repeat pose on both sides, hold the pose for a few breaths; as you strengthen the body, the pose can be held for a longer time.
Side Angle Posture is all about releasing the shoulders and hips, opening the heart, and strengthening the quads. Practice this posture on both sides of the body. Use a block under the palm that's towards the floor/ground to ease into the pose OR, an easier version is starting with the forearm onto the bent front thigh, then if it's not intense enough continue with the arm towards the earth. Photo was taken in Mexico while I taught yoga at Dreams Resorts and Spa in Huatulco-- a memorable time.
On Saturday, December 24, 2016, we celebrated Christmas Eve with a special worship servvice with Christmas choir, candle-lit finale, and a sermo by elder Audie Thompson.
Reverse Childs Pose - a very enjoyable back bend and a intense hip opener that can be practiced on your own, with your child or with your spouse. Breathe several inhalations and exhalations while enjoying the release in the tense areas such as your quads, calves, while opening the heart/chest area. It can be practiced several times a day, or right before bedtime to feel inner calm.
Side Plank, in Sanskrit is Vasisthasana-- perhaps one of my favorite asanas, especially as the picture shows, my daughter partnered up to practice with me. This pose challenges the practitioner's ability to stay calm & focused, as the original translation for "Vasistha" means "most excellent." While practicing this pose, one must keep in mind that the muscles engaged in Mountain or Tadasana are the same as here only adding the challenge of staying onto one side of the body, then repeating it on the other side. Balancing for several breaths on each side of the body is quite demanding on ones arms' strength, core strength, while lifting though the hips upwards & lengthening the body sideways. The gaze known as "drishti" is skywards or towards the highest point (top fingers). Remember to stack shoulders and hips. Breathe deeply and calmly. This pose has modifications for simplifying, also variations to make it more advanced. As the pose becomes easy to hold for longer time, one can increase the time in the pose or adding more challenging versions, such as reaching the top leg to the extended upper arm, holding onto the big toe with the peace fingers. Enjoy practicing alone, with people you love and with me at Bliss every day of the week (Rest on Sundays!)
Upward Bow or Wheel Variation on the Stand Up Paddleboard (SUP), in Sanskrit is called Urdhva Dhanurasana. This back-bend variation is with one leg lifted up, known as Eka Pada Urdhva Dhanurasana (more intense and harder to stabilize in this deep back bending pose. Back-bends are good for the nervous system and can give you an immediate sense of exhilaration. If this variation is practiced than it should be repeated on both sides. Other less intense variations are Bridge and Camel pose, Upward Dog and Locust. It's important to breathe deeply and practice simpler variations and build the flexibility in the spine. Listening to your breath and knowing your limitations are the two most important steps when practicing any posture.
Karlisse is 10 years old and has been practicing this pose for some time (both on the mat and on the SUP). Grateful to have both my daughter practicing this weekend on Great Hollow Lake with me as well as my husband taking the picture.
This is a very low variation of Chair Pose, also known as Pistol Pose. Its an intense hip opener, a balancing pose that facilitates inner calm & increases focus. Hold pose for several breaths or as long as balance is available to you on each leg/foot; repeat on the other side. Start the pose in Mountain, go into Chair pose, then lower to the ground, IF you are feeling great bend at the knee (watch your joints), place foot on the opposite quad (standing/balancing leg). Enjoy getting stronger, more balanced & focused with each practice! I found this pose as well as many others (pigeon, low lunge, child's pose) as a great stretch before and after running a 10 K Trail Run in the North Face Endurance Challenge Race on Bear Mountain, NY. :-)
Half Moon Posture, in Sanskrit called Ardha Chandrasana- is a standing balancing pose, that opens the hips and shoulders, increases focus, builds strength & stamina. The posture must be practiced on both sides of the body while holding for pose for several mindful steady breaths, called Ujjayi breathing. Half Moon is often confused with Warrior 3, both postures are standing balancing poses, however, the awareness must be brought to the position of the hips & shoulders (in this pose the upper hip is stacked over the bottom, not aligned square). The leg that is lifted rotates upwards, therefore, the lifted hip and the top shoulder open skyward. The Drishti/gaze is upwards, or towards the fingertips of the extended arm. This picture was taken in the backyard, where the uneven and slippery surface added a challenging element, but it's fun to add a bit of the challenge in the yoga practice; it keeps you humble, get's you laughing at yourself; don't take things so seriously, have fun!