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Jun
13

Day 13! Pose a Day from the 21-Day Yoga Challenge

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Pose a Day Brings you: Janu Sirsasana ~ Head to Knee Pose

The English translation of this pose seems to be a misnomer because the last place I’m go to with my head is to my knee. Thus, included is our usual illustration and a picture of a modified pose. It is a wonderful pose even if you do not get your head to your knee and with that directive removed, you can focus on the multitude of benefits.

Cues: Sit with one leg actively extended. Bend the knee of other leg and place the foot to the inside of the extend leg thigh. With an inhale raise your arms actively, engage the abdominal muscles and with an exhale flex at the hips to draw the torso toward the extended leg. Press through the heel of the extended leg and contract the quadriceps toward floor. Reach out from inner groin to inner knee of bent leg. Keep abdominals engaged to keep spine long. Be active with your arms as they maintain a long line of engaged energy from shoulders to wrists. Hold for at least 12 breaths.

Benefits: Head to knee or Head of the knee or Head of Knee pose has as many translations as it does benefits. It offers to lengthen the spine, help with stiffness in the hips, stretch the hamstrings of the extended leg and the inner groin of the bent knee side. It tones the belly and stretches the arms from shoulders to wrists. As with all forward folds, where you fold into yourself, you help quiet the mind which helps lower blood pressure and ease anxiety. 

Modifications: In my modified pose, I come to sit on a blanket which gives my hips and hamstrings relief. The use of a strap around the foot keeps the integrated of the long spine. Without it, you may round in the back which limits the stretch of the back and is ill-advised for individuals with osteoporosis or osteopenia who should avoid flexing or rounding in the the lower lumbar. 

Do you use a modification in head to knee? Please tell us. Share a photo or ask a question. Send it under the comments section. Post to FaceBook @thinkyoga or on Instagram @21dayyogachallenge.

Order The 21-Day Yoga Challenge: Inspiration for a Lifetime of Good Health by Ann Fitzmaurice and illustrated by Altina Layman. Click to order! 

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Jun
12

Day 12! Pose a Day from The 21-Day Yoga Challenge

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Pose a Day Brings you: Ardha Chandrasana ~ Half Moon Pose

If you are building from yesterday’s pose of virabhadrasana II, it is a natural progression to go from warrior II to half moon. This pose will definitely work your balance, but to keep the alignment on solid ground, practice against a wall. 

Cues: With the front leg turned out to 90 degrees, turn your back leg in slightly. Reach arms out long and bend your front knee as in warrior II. With an engaged core to keep you steady and strong, begin to bring your back leg toward your front leg as you raise it up, then straighten your standing leg. Simultaneously, the front arm reaches out and then over to the floor, a chair seat or a block.The back arm reaches skyward or comes to your hip.  

The standing leg often wants to hop, pronate or supinate. Be vigilant to keep the foot facing forward with knee over ankle in order to protect the knee. Contract both legs and keep active to promote strength. Keep lifted foot flexed as you press through the heel. To take the heaviness out of the standing leg, engage the gluts of both legs. Upper arm may be lifted toward sky as in our illustration; however, a keen place to be is with hand on hip and focus on spine lengthening and upper torso rotating open. 

Benefits: Balance is a big benefit piece of this pose even when done at a wall or with the use of a chair. It can tone the lumbar and sacral spine as you focus on lengthening. Mr. Iyengar promoted regular practice of this pose: to increase your span of concentration, and in a world where we can hop about in our minds as much as our standing leg, that is a good thing!

Modifications: The wall gives the stability you need to really focus on the alignment of this pose. You can feel the shoulder blades and hips supported by the wall as you concentrate on engaging the legs, lengthening the spine, rotating the torso upwards. From the wall, the next offering is to place your lower arm onto a chair seat. It is higher than a block and will help balance and openness in upper body.

How are you expressing your half moon? Share a photo or ask a question. Send it under the comments section. Post to FaceBook @thinkyoga or on Instagram @21dayyogachallenge.

Order The 21-Day Yoga Challenge: Inspiration for a Lifetime of Good Health by Ann Fitzmaurice and illustrated by Altina Layman. Click to order! 

 

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Jun
11

Day 11! Pose a Day from The 21-Day Yoga Challenge

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Brings you today’s pose: 

Virabhadrasana II ~ Warrior II

Virabhadrasana is named after Virabhadra, a warrior legend in Hindu theatre. Like many warriors who are pulled in different directions and must maintain balance, Virabhadrasana II is a pose where the torso must be drawn back from going too far forward and the front leg must lengthen forward while the back leg remains an anchor of strength. The pose, with its various modifications, is accessible to all bodies and can help strengthen the legs, create an openness in the upper body while stamina is created throughout. 

Cues: Step feet four to five feet apart. Externally rotate front leg 90 degrees, turn back foot in slightly. Inhale and lift arms to shoulder level, engage belly, relax shoulders away from ears and exhale to bend the front knee to create 90 degree angle with thigh and shin. Arm muscles contract to create length and energy. Front inner groin lengthens to inner knee and track the knee over the ankle. Press the feet away from one another and engage the back leg glut to help activate the entire leg and draw the quadricep back toward hamstrings. 

Benefits: For individuals looking for a pose to help build muscle strength and bone density, this is a great one! Stay in the pose at least 12 breaths and work up to 90 seconds. You can practice the pose dynamically: draw into the bent knee on the exhale, inhale to straighten the leg and repeat for several rounds. This is a good way to warm up muscles and begin to improve flexibility in tight hips and hamstrings. 

Modifications: If fatigued or balance is a concern, use a chair and sit with the front-leg thigh fully supported. Follow the cues above and keep legs active even though you aren’t holding as much of your weight. Practice against a wall to help with balance and to better track your front knee to proper alignment over the ankle. Hands may rest at the hips if shoulders or neck is compromised. 

Remember: You’re a beautiful, strong warrior with a wide open heart. Smile. 

Do you like Virabhadrasana II? What’s your favorite warrior pose? Have a good photo to share? Please do! Have a question to ask? Send it under the comments section. Post to FaceBook @thinkyoga or on Instagram @21dayyogachallenge.

Order The 21-Day Yoga Challenge: Inspiration for a Lifetime of Good Health by Ann Fitzmaurice and illustrated by Altina Layman. Click to order! 

 

 

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Jun
10

Day 10! Pose a Day from The 21-Day Yoga Challenge

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Today’s pose is: Bhujangasana or Cobra Pose

Bhujangasana or Cobra Pose is often associated with Surya Namaskara or Sun Salutations. However, this pose stands — or rather lies — well on its own. Isolate it in your practice to help you align correctly and benefit from this great chest opener and back strengthening pose. 

Cues: Lie on your stomach and stretch legs long with toes pointed. In the traditional pose, the palms of the hands align by the pelvic region. A more accessible position is to align hands at the chest. Keep the neck spine long, contract the triceps and engage the gluts lightly as you come to lift the torso off the mat by a few inches.

As you continue to refine your pose, consider these additional cues … Press lightly  down and back with hands, draw shoulder blades down, broaden the collar bones and resist pressing the ribs forward. The hip points can narrow as you draw tailbone down and lift pubis toward naval.

Benefits: Bjuangasana can strengthen the muscles in your back to help alleviate disc pain. It is a great chest opener, especially when you follow the cues to draw shoulder blades down, broaden the collar bones and lift the chest, but not push out the ribs. A way to access the strengthening aspects of the pose and get the alignment integrated into your muscle memory is to repeat it several times. Inhale and come up, exhale release down. Repeat for several rounds. 

Modifications: Our pose is shown with the head drawing back. To alleviate or avoid shoulder or next pain, practice the pose with your head facing forward. A common misalignment happens with the elbows which can create neck and shoulder unease. Keep the triceps firm and the elbows in close to your side body. Some complain of low back pain in this pose. This can be caused by not lengthening the spine with your inhale. Keep your spine long and do not come up as high because a baby cobra can be even more powerful! 

Where did you practice your cobra today? Have a good photo to share? Please do! Have a question to ask? Send it under the comments section. Post to FaceBook @thinkyoga or on Instagram @21dayyogachallenge.

Order The 21-Day Yoga Challenge: Inspiration for a Lifetime of Good Health by Ann Fitzmaurice and illustrated by Altina Layman. Click to order! 

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Jun
09

Day 9! Pose a Day from the 21-Day Yoga Challenge

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The 21-Day Yoga Challenge: Pose a Day brings you today’s pose:  Virasana ~ Hero’s Pose

 

Virasana or Hero’s Pose is often my go to when I begin my practice or I come to sit for meditation. If tight quadriceps or flexing the knee keep you from the traditional pose, props make it achievable and the benefits can still be received.

Virasana is a quieter offering for this weekend and one whose merits you may overlook. But don’t bypass it. Explore. See how it may tone your hamstrings, alleviate knee discomfort, stretch the tops of the feet and your quadriceps all while you draw into a calmer place.

Cues: Sit with the buttocks to the floor, the heels at the outside of the hips, and the knees together. Draw the spine long as shoulder blades draw down and collar bones broaden. Note the long line of energy from the crown of the head to the tail bone which helps create a neutral spine. With an engagement of the belly, keep the tailbone drawing toward the earth and avoid tucking or tilting the pelvis. 

Benefits: Many advocate for how this pose is beneficial to digestion because it lengthens the torso and relieves the heaviness felt in the belly after eating. Varisana gives your quadriceps and the tops of your feet an excellent stretch. However, one of the primary benefits is the quieting of the mind. When you settle into this pose, inhale to draw the crown of your head upward, exhale to take the chin toward the chest which allows you to turn your gaze and attention inward. 

Modifications: The traditional pose can be a tall order for many. Prop yourself to reduce strain in the knees and to find the ease and comfort in the pose. Sit on blankets, blocks (as in 1, 2, or 3!)  to lift the torso and create space behind the knee. If knee pain remains, try rolling a towel behind the knees to create more space. Tops of the feet may cramp. Over time, this will lessen but in the meanwhile, prop the top of the feet with a blanket and let the toes release off the blanket. 

 

UPDATE: Here are a few images of ways to practice with props. 

 

 

 

 

 

 

 

 

 

You may quiet your mind with this one, but you are welcome to share your thoughts. Got a good photo to share? Please do! Have a question to ask? Send it under the comments section. Post to FaceBook @thinkyoga or on Instagram @21dayyogachallenge.

Order The 21-Day Yoga Challenge: Inspiration for a Lifetime of Good Health by Ann Fitzmaurice and illustrated by Altina Layman. Click to order! 

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Jun
08

Day 8! Pose a Day from The 21-Day Yoga Challenge

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The 21-Day Yoga Challenge: Pose a Day brings you today’s pose: 

Navasana or Boat Pose

I like to row the old boat pose into classes quite frequently. It is a great pose all on its own and you can use to transition from sitting poses to supine poses. This pose carries inspiration from a previous Guinness Book of World Record’s Oldest Living Yoga Teacher. Her name was Ida and the feature article they did on then 96-year-old yogini pictured her in full navasana with legs straight and lifted high and her smile broad. The kicker was, Ida said she could hold navasana for FIVE Minutes! Another piece of Ida inspiration is that  she didn’t start practicing yoga until she was 50. Now, there are some that say I make Ida’s story up, but you can check out Ida here.

Cues: Sit with knees bent, feet on the floor and spine long. Engage the belly by drawing the lower abdominal muscles in and up towards the back side of your body. Keep this stabilizing factor and lift the feet off the floor. Knees may remain bent or move back and forth from straight to bent knees to help strengthen the core. Arms are straight and strong, and parallel to the floor. Relax the shoulders and broaden the collar bones. Breathe! I don’t remind you too often of this cue, but it is shocking how often we’ll hold our breath as soon as the legs come off the floor. Not breathing makes it harder and less beneficial. 

Benefits: Mr. Iyengar said of navasana: …”this asana brings life and vigour to the back and enables us to grow old gracefully and comfortably.” That may well be enough for you to incorporate into your practice! There is more, including toning the abdominal muscles and contributing to liver, gall bladder and spleen health.

Modifications: As mentioned, working with bent knees is fine, especially if you are just getting started or have low back pain. There is a tendency to lean back too far which can cause weight to come to the tailbone and a collapsing in the chest to occur. Be mindful to stay lifted in the torso. Imagine your ribs drawing up and off your pelvis. 

How do you row your boat? Got a good photo to share? Please do! Have a question to ask? Send it under the comments section. Post to FaceBook @thinkyoga or on Instagram @21dayyogachallenge.

Order The 21-Day Yoga Challenge: Inspiration for a Lifetime of Good Health by Ann Fitzmaurice and illustrated by Altina Layman. Click to order! 

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Jun
07

Day 7! Pose a Day from the 21-Day Yoga Challenge

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The 21-Day Yoga Challenge: Pose a Day brings you today’s pose: 

Supta Parsva Pavanamuktasana – Supine Double Knee Twist

There are a variety of twisting poses to choose from and this one can be modified. If your back needs more support keep the feet on the floor. 

Cues: From a supine position, engage your core to draw your knees above your hips. Actively reach your arms out at chest level with the palms facing upward. Maintain engagement of your core as you inhale and then exhale to guide your knees to the right. Inhale and with an exhale draw the knees back to center. Inhale and with your exhale, guide the knees to the left. Complete 12 rounds, following the breath pattern to move knees on the exhale. 

Benefits: Twists are necessary for good spinal health because rotation nourishes the vertebrae. The action of twisting contracts and releases many organs in the abdominal region which aids in flushing the organs and directing the elimination of toxins. Regular practice of twisting poses will relieve back pain, increase flexibility in the hips and help tone the belly. 

Modifications: Remember you can always practice this twist with both feet on the floor. In that variation, it is nice to take the feet as wide as your mat and then let the knees drop to each side. It is fine to stay in the twist for several breaths before the exhale takes you back to center. 

Double knee twist is just one of many invigorating spinal postures. Give us your favorite twist.  Share your thoughts! Leave a comment or post to FaceBook @thinkyoga or on Instagram @21dayyogachallenge.

Order The 21-Day Yoga Challenge: Inspiration for a Lifetime of Good Health by Ann Fitzmaurice and illustrated by Altina Layman. Click to order! 

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Jun
06

Day 6! Pose a Day from the 21-Day Yoga Challenge

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The 21-Day Yoga Challenge: Pose a Day brings you today’s pose: 

Uttanasana or Forward Fold

Uttanasana, referred in English as  forward fold or intense forward stretch, is a pose that can benefit everyone, but not everyone will execute it the same way to attain the benefits. Be sure to check out modifications to explore the best uttanasana for you.   

The word Ut in Sanskrit means deliberate or intense while tana relates to stretch. Taking this thought: practice uttanasana or forward fold with deliberate attention to both your body and mind. 

Forward fold provides a balancing pose to the sacrum after standing poses. It stretches the hamstrings and lengthens the spine. The nature of folding into yourself provides a quieting of your mind and can reduce anxiety and an elevated heart rate. 

Cues: Begin in tadasana or mountain pose with feet hip-width apart, your legs actively engaged, your abdominal muscles drawing in and up and your collar bones rolling up and wide. Take your finger tips to your hip creases and as you inhale, lengthen your spine. Exhale and fold at the hip crease. This helps remind your body to deepen at the hip creases to create a fuller extension of the spine. Keep quadriceps contracted, maintain an engaged core and draw your collar bones slightly up and wide. As you hold this pose for up to two minutes, play with inhaling to lengthen your spine and exhaling to draw your chest closer to the thighs. 

Benefits: The pose stretches the lower back and warms up the hamstrings for other standing poses. Beyond stretching or toning, forward fold provides a respite from an active practice and an active life. Practice with the intention to quiet the mind by focusing in on the breath.

Modifications: If you cannot reach your hands to the floor, they should come to something or you risk pulling the hamstrings at the insertion point behind the knee or at the origination point at the lower part of the buttock. If you feel discomfort at any of these points, be sure to raise yourself. This can be done with a block or multiple blocks under the palms. A chair seat is a good hand prop which you can try right at your office desk or kitchen table!! 

I often teach uttanasana with the heels slightly away from the wall and the hips and buttock on the wall. After several breaths, you can take the hips off the wall and come to the full pose. Blocks should still be used if necessary but the wall gives the pose a bit more accessibility and in turn can provide a quieter and more nourishing experience. 

How do you feel in your forward fold? Share your thoughts! Leave a comment or post to FaceBook @thinkyoga or on Instagram @21dayyogachallenge.

Order The 21-Day Yoga Challenge: Inspiration for a Lifetime of Good Health by Ann Fitzmaurice and illustrated by Altina Layman. Click to order! 

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Jun
05

Day 5! Pose a Day from the 21-Day Yoga Challenge

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21-Day Yoga Challenge:

Pose a Day

Today’s Pose is:

Parsvakonasana or Side Angle Pose

This pose is a fantastic side body stretch, inner leg stretch and chest opener. When you focus your mind, you will get the most out of the complementary muscles. The front knee bends to stretch the inner thigh while the back leg engages strongly to anchor the pose. The shoulder blades draw down while the extended arm creates a long energetic stretch from fingertips to heel. 

Basics: Step feet wide, average is 4 feet apart. Turn front leg out 90 degrees and back leg in 30 to 40 degrees. Inhale and take arms to chest level, extending actively through upper arms to finger tips. Bend front knee and keep it tracking forward. Back leg is straight as the contracted quadricep draws toward hamstrings . Front arm can bend to take forearm to quadricep or hand can be supported on a block or taken to the floor. Top arm extends in line with front leg, above the ear. 

Cues: Engage legs actively and maintain engagement. Quadriceps of back leg contract toward hamstrings and glut muscles engage. Engage core by gently lifting and draw abdominal muscles up and back. Maintain an open chest by drawing shoulder blades down and rotate spine from thoracic or mid-spine, not at the pelvis. 

Benefits: Side angle pose can be a challenge to hold, but try for 12 breaths each side to help build muscle and strengthen bones. The side stretch aids in low back and hip tightness. The chest opening excentuates the spinal rotation for good vertebrae health. 

Modifications: The version shown is a modification of the full pose as the forearm comes to the thigh. However, there is no weight pressing on the forearm into the thigh. Your engaged core keeps you from sinking into the front leg. Another great modification is to use a folding chair for this pose. Front leg thigh is supported by the chair and the back leg extends to provide the long stretch and strengthening of this posture. If balance is a challenge today or if you want to focus on really stretching from the inner groin to the inner knee of the bent leg side, try the chair.

What’s your angle on side angle pose? Share your thoughts: leave a comment or post to FaceBook @thinkyoga or on Instagram @21dayyogachallenge.

Order The 21-Day Yoga Challenge: Inspiration for a Lifetime of Good Health by Ann Fitzmaurice and illustrated by Altina Layman. Click to order! 

 

 

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Jun
04

Day 4: Pose a Day from The 21-Day Yoga Challenge

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21-Day Yoga Challenge:

Pose a Day

Today’s Pose is:

Utthita Trikonasana or Extended Triangle Pose

This  pose is a favorite in many yoga classes as it challenges and benefits the body well. It is a great weekday pose to revitalize the body, strengthen muscles and stretch many difficult to pinpoint areas on the body. As with the other poses we have so far explored, it comes with suggested modifications. 

The Pose Basics:  Step feet 3 to 4 feet apart. Turn right leg out 90 degrees, turn the left leg in slightly. Inhale to lift arms chest level, keep legs strong by contracting quadriceps, lengthen the torso to the right as you draw your hips to the left. Right hand comes to your thigh, shin, or prop. Repeat with the left leg turned out to 90 degrees and right foot turned in slightly. Hold each side for at least 12 breaths. 

The Cues: As you reach in the direction of the front leg, keep your side body elongated, even as you draw the hand toward the floor or prop. Keep shoulder blades drawing down to keep collar bones broad. Press feet away from one another to energize the legs. Keep rotation of upper body focused on the ribs and chest opening, not from the hips or pelvis. 

The Benefits: Triangle pose strengthens leg muscles which aids to build bone density. It rotates the spine, a key to maintain a healthy spine and stretches the quadratus lumborum (often referred to as the QL) which is difficult to access but when it is, it helps relieve tight hips. 

Modifications: There are several  common misalignments practitioners fall into on this pose. Let’s focus on a few: 1. if your hips are not in the same plane, don’t force the pelvis into an uncomfortable or even dangerous position. Instead, change your stance, so the back foot is slightly to the side or closer to the long edge of the mat. 2. There are no bells or whistles that go off if you get your hand to the floor. A better pose is one that does not fold into itself, so keep the earth-side of your side body lengthened by placing your hand higher up — on a block or on the thigh. 3. The raised arm and turned head toward ceiling should be the last components and only options. Upper hand to hip helps accentuate the chest opening and often nicer for the shoulder. 

How do you do your Triangle? Share your thoughts: leave a comment or post to FaceBook @thinkyoga or on Instagram @21dayyogachallenge.

Order The 21-Day Yoga Challenge: Inspiration for a Lifetime of Good Health by Ann Fitzmaurice and illustrated by Altina Layman. Click to order! 

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