Jun
03

Day 3: Pose a Day from The 21-Day Yoga Challenge

21-Day Yoga Challenge:

Pose a Day

Today’s Pose is:

Vanarasana or Lunge Pose

Vanarasana or lunge pose, like so many of our poses, can be performed in various ways. Hands can be on the floor or raised toward the ceiling and the back knee can be on the floor or lifted, pressing the heel back.  Try this pose with one foot forward and then the other. Try with modifications and note the difference in your body. Hold for at least 12 breaths to each side. 

The Cues: From hands and knees position, step right foot forward between hands. Knee is over ankle. Back leg knee may rest to floor or be lifted. In lifted version, contract quadriceps and press back through the heel. In either knee lifted or to floor, imagine long line of extension from your heel to the top of your head. Consider these three thoughts: lift your ribs off of your pelvis; draw your shoulder blades down to broaden your chest, stabilize the sacrum by engaging your core. In the back leg, lifted knee version contract your quadricep toward your hamstrings.

The Benefits: Lunge pose is beneficial if you have tight hips, psoas or quadricep muscles and/or low-back stiffness. In the arms raised version, balancing comes into play while the side body and upper body opens more fully. 

The Modifications: Add blocks under the hands or place hands on a chair seat to add more lift to the upper body and aid in balance. The chair opens a whole new set of options for this pose and I definitely recommend adding it to your practice on occasion. 

Do you practice lunges regularly? What is your favorite lunge. 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! 

Jun
02

21-Day Yoga Challenge: Pose a day for June 2nd

21-Day Yoga Challenge:

Pose a Day

Today’s Pose is:

Adho Mukha Svanasana or Downward- Facing Dog

Downward Facing Dog is a staple in many yoga classes. In sun salutations, it is the basis from which the other postures flow into and from. It is a therapeutic pose and can be modified in a myriad of ways so that anyone can access it.

Modifications are intended to help individuals with limitations and help you explore a pose on a deeper level. Even if you practice Adho Mukha Svanasana in the more traditional approach, I encourage to try a modification and notice. 

The Cues: Place palms flat on the mat with the fingers spread, press into finger mounds and extend through tips. Draw chest away from mat and engage core  before lifting knees. Knees lift, quadriceps contract and draw toward hamstrings. Play with bending the knees, contract the quadriceps and then straighten the legs. This helps deepen the flection in your hips and elongate your spine. 

The Benefits: Downward-Facing Dog is an inversion because the head is below the heart. As such, it provides invigorating energy to the brain. With the back long, it is a stretch that lengthens the spine while stretching the hamstrings. A modification with bent elbows and forearms on the mat can strengthen the shoulder cuff region. 

Watch out for: sinking or collapsing in the shoulders which over time will be detrimental to your shoulder health. Engage the core, draw shoulder blades down and broad to avoid this common trouble. 

The Modifications: There are many modifications to offer and here are two. Practice with palms on a chair and step both feet back for pose. Advantage for the wrist because less weight is on them and turning out the palms is helpful. If having the head below the heart is not advisable for you, you can keep the head lifted and thus above the heart in this version. Second, practice with a rolled blanket or towel under your heels. Tight hamstrings may prevent your heels from reaching the floor. Do not force as the hamstrings should not be pulled. the blanket or towel is a nice way to ground the heels and this helps to lengthen the spine more fully. 

Try it? Like it? What did you discover about your dog? Be sure to post a comment or share on FaceBook: Think Yoga or Instagram at @21dayyogachallenge. 

Jun
01

21-Day Yoga Challenge: Pose a Day. June 1

Welcome to Day One of the

21-Day Yoga Challenge:

Pose a Day

Today’s Pose is:

Phalakasana or Plank Pose.

What a way to start! Yes, this is a challenging pose, but it gets easier because you get stronger each time you practice it. While our challenge is not about stringing the poses together day after day, I do encourage you to do this pose each day for the next 21 days and feel your strength build!

This pose is shown with the palm of the hands on the floor which is the traditional execution of the pose. However, I suggest you add to your practice by performing with the

Forearms on the floor. Shoulders over the elbows. Hands lightly interlaced

The Cues: Engage your abdominal muscles. In variation with forearms on the floor: press forearms down, contract triceps to lift, broaden  your shoulder blades. Tuck toes and lift knees off the floor. Option to keep knees to the floor but continue the other cues: engage core, press down through forearms, lift up the triceps. 

While there are more cues to offer, this is a good start. If you practice each day, begin by holding the pose for 10 seconds and then add five seconds a day. You can also add on to your cues with these thoughts: contract thighs to draw toward hamstrings and keep you from collapsing in the lower body; press heels back to help activate legs; keep shoulder blades broad and chest lifting away from mat to stabilize and strengthen shoulder cuff.  

The Benefits: the top benefits can be a strong core and spinal muscles. This is also a great pose (with the forearm version) to stabilize the shoulder cuff region. It is a critical pose to practice in preparation for all poses that require abdominal strength, which is just about 90 percent of yoga poses and every day living activities! 

Be sure to post a comment or share on FaceBook: Think Yoga or Instagram at @21dayyogachallenge. 

May
25

21-Day Yoga Challenge: Pose of the Day begins Saturday, June 1st

A Reminder: Beginning Saturday, June 1st!

21-Day Yoga Challenge: Pose of the Day

Join in from June 1-21 ~ the last days of spring to the Summer Solstice ☀️

Each day, think-yoga.com will post a chosen pose for you to practice along with cues to consider and benefits of the pose. Each offering will provide modifications as necessary and illustrations. 

Join in and track the progress of your poses by sharing your photos and stories through comments on this website, on Instagram at @21dayyogachallenge or Face Book @thnkyoga. 

This offering is a complement to the new book: The 21-Day Yoga Challenge: Inspiration for a Lifetime of Good Health by Ann Fitzmaurice with illustrations by Altina Layman. Available here! And, at several retailers including Scuppernong Books and Triad Yoga in Greensboro, NC, and Hames Center, Sitka, AK.

May
15

21-Day Yoga Challenge: Pose of the Day. June 1-21, 2019

Greet Summer Strong with the 21-Day Yoga Challenge: Pose of the Day

Join in from June 1-21 ~ the last days of spring to the Summer Solstice ☀️

Each day, think-yoga.com will post a chosen pose for you to practice along with cues to consider and benefits of the pose. Each offering will provide modifications as necessary and illustrations. 

Join in and track the progress of your poses by sharing your photos and stories through comments on this website, on Instagram at @21dayyogachallenge or Face Book @thnkyoga. 

This offering is a complement to the new book: The 21-Day Yoga Challenge: Inspiration for a Lifetime of Good Health by Ann Fitzmaurice with illustrations by Altina Layman. Available here! And, at several retailers including Scuppernong Books and Triad Yoga in Greensboro, NC, and Hames Center, Sitka, AK.

 

 

Jun
24

Annual Gratitudes … and Intentions

Gratitudes and Intentions

In 2015, I was given the rare and beautiful gift to be beside another as he and his family navigated the final months of his life. It was a gift because I trust that gifts are revealed not in shiny packages or spoken promises or in written guarantees, but rather in the corners of life where dark days exist and broken fragments scatter. There is no justification in losing a person who is good and young and loved by so many. I could not want for anything more than my friend to be here now and in many ways he is because I carry him with me every day. The gift cultivated from time with my friend is my focus to remain grateful and create intentions for betterment. Continue reading “Annual Gratitudes … and Intentions” »

Jan
25

Words on a Page

The Book of Ruth, a novel chosen by our book club, back in the time when Oprah still held sway over book picks, turns violent in the last chapter. Maybe my memory overplays the drama, but a tingle still ripples my nervous system as I recall the graphic details of demise. On the evening that I reached the concluding climax, I had to slam the spin shut. I could not take another sentence. My partner looked at me quizzically. I said: This is too much. I can’t read another page!

He responded: It’s only words on a pageContinue reading “Words on a Page” »

Jan
01

New Year Resolve: Spread Your Loving Kindness

Open the door to the new year and like a clean sheet of paper or a desk calendar with crisp corners, feel the slate of viable possibilities. This annual resurgence of potential offers encouragement and enthusiasm. What a gift to be offered: an invitation to renew. Continue reading “New Year Resolve: Spread Your Loving Kindness” »

Jun
24

A Grateful Gratitude List

FullSizeRenderWhat’s in a number? So much and simultaneously so little. When my girlfriend and I were eight, her mother told her that she could invite as many friends to her birthday party as she was old. We immediately thought ahead and realized that meant she could have 21 friends at her twenty-first birthday. We never imagined birthdays without parties or days where we didn’t rely on our mother’s to provide them. Yet, here I stand on the cusp of another birthday and I know my mother would approve that I would invite more friends than my age and they would all provide me with the gifts that keep me celebrating life: loving kindness.

I am humbled at times for all the good I have been given and in what has become my tradition, I offer my annual gratitudes – all 50 of them.

Continue reading “A Grateful Gratitude List” »

Jun
06

Diversions

IMG_4148Here in the states we have begun to experience the time of the year that follows winter: Road Work Season. This means detour signs will be aplenty and our regular routes may be upended. The common use of the detour sign inclines me to think: inconvenience. However, after a recent trip across the pond, I am reminded that other words – with the same purpose – strike me differently. Perhaps this is just the Anglophile in me projecting, but I like the English use of Diversion. What is a diversion, but a detour? Yet to me, diversion suggests an opening for opportunity.  Continue reading “Diversions” »

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