Category Archives: Yoga Poses

Triangle Pose Variation

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Welcome to Triangle Pose!

First, please begin by warming up with 3-5 Sun Salutations of your choice to get the blood flowing and the muscles warm.

  • Take 3 breathes in Downward Facing Dog before stepping your left foot forward in between your hands
  • Swivel your back foot down towards the mat
  • Inhale as you lift both arms up inline with your shoulders
  • Create a base with your legs and hips, open your hips, straighten your left leg
  • Extend both arms in line with your shoulders, inhale as you grow long through the spine exhale as your reach your left hand forward as far as you can away from you body while reaching your right hip back
  • Once you find extension begin to welcome your left hand down to your shin or a block, extend your left arm up stacking the shoulders palm of hand facing away from you
  • Feel free to stay here in Triangle Pose or welcome the variation
  • Variation- Lift your left arm away from the floor or any prop imagine you are drawing your left shoulder, arm inline with your left hip, draw your right arm down palm of hands facing one another and take 5 breathes here before softening your left knee, placing both hands down and stepping back into Downward Facing Dog and repeating on the other side

Pose of the Month- Bow Pose

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Welcome March With A Heart Opener

Bow Pose

Would you like to explore opening your heart?
Follow these steps to creating more space in your heart center.
This pose is fun, offering a few variations to suit your level of practice.

Step- By- Step

– Please warm up with 5-8 Sun Salutations before leading your practice into Bow Pose

– Begin lying face down on your mat, with your arms along the side of your body, palms facing up. As you exhale bend your knees bringing the heels toward your buttocks

-Make sure your knees are hip width apart (not any further apart) Reach your hands back and grab your ankles

-Inhale and lift your heels up away from your buttocks, at the same time lift your thighs away from the floor

-Encourage the tailbone down towards the floor, draw shoulders away from your ears, pressing your pelvis evenly toward the floor, Pressing shoulder blades firmly against your back to create an “open heart”

-Gaze forward, You can offer a slight rocking forward and backward if you would like.

-Keep breathing, don’t forget to SMILE!

-Hold for 3-5 breathes and release, lying quietly for a moment and you can repeat again.

Variations Include

-If you find that bending both knees is too much welcome a variation with one knee bent and extend the opposite arm long in front of you calling this a “half bow” and switch sides

-If reaching your ankles in half or full bow is not possible, welcome a strap to connect to your ankle and perform same steps as above

 

November Pose: Balancing Tree

Tree pose, or vrikshasana, is a favourite for balancing and grounding. Elegant and fun, tree pose is great for strengthening inner and outer leg muscles and for grounding us through balance and breathing.

1. Standing in Tadasana (mountain pose), feet side by side, begin to shift your weight onto your right foot and you bend your left knee reaching down and finding you ankle and placing the inner sole of the left foot on the inside of your right thigh.

2. If reaching the thigh is too high you can place the left big toe on the mat and externally rotate the hip, or place the left sole of foot on the inside of the right shin.

3. Taking Caution to NOT place the sole of the foot directly on the inside of the knee. Always aim for above or below the knee.

4. Keeping your hips squared, and taking the gaze forward finding a focus point.

5. Begin to lengthen the tailbone down towards the floor and your press the sole of the left foot into the inside of your right thigh and apply that same pressure back pressing the inside of the thigh into the sole of the foot for more balance and stability.

6. Draw your hands up and overhead bring the palms of the hands together or you can offer the arms out lining up with the shoulders, or take the palms of hands to your heart centre (anjali mudra)

7. Soften your face & gaze forward and hold here for 5-6 breaths.

October Movement Pose: Cobra or Upward Dog

A little something extra for you this month! The steps also include a video for you to enjoy moving alongside with in your home play as part of the sun salutation sequence.

A warming flow, sun salutations are a fun way to bring yoga into your daily life and enjoying a rhythm moving through each pose is a big part of allowing your energy to freely flow too.

How to:

  • Begin in downward facing dog, gently lowering your knees and  entire body prone on the mat
  • Extend your legs back with tops of feet flat on the mat
  • Bend your elbows in towards your ribs, place palms of hands down along side of your chest
  • On an inhalation press through the palms of your hands straightening your arms and simultaneously lifting up your torso, thighs a few inches up off the mat, keeping the thighs firms and in towards one another
  • Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don’t harden the buttocks.
  • Begin to firm the shoulders against the back, soften the front of the ribs, take the gaze straight ahead or lift the gaze taking the head up and back

Holding here for 5 full breathes, Releasing on an exhalation lowering the torso and legs softening the elbows and lifting back up into downward facing dog.

Spring Cleanse Sequence

Celebrate Spring with this sequence to release and clear what is no longer serving you in your life and begin to create more space for what will.

1. Standing Tadasana- welcoming hands to hearts centre and offering a positive intention towards your practice, bringing awareness towards something that is no longer serving you and allowing this energy to move out of the body creating more space for positivity.

2. Uttanasana (Forward Fold)-  Inhale as your guide both arms up over head, exhale as you bend forward moving into uttanasana forward bend. Soften your knees, release the neck and crown of head toward the floor.  Take 8-10 breaths here.

3. Utkatasana (Chair Pose)- On your next inhale lift your arms straight in front of you, bend your knees over the ankles, tuck tailbone down moving into Utkatasana (Chair Pose).

4.Revolved Chair Pose- Bring your palms of hands together take a breathe in and twist toward your right drawing your right arm back as you look back. Hold for 5 breathes coming back to centre and taking twist toward the left drawing left hand back.

5.Standing Backbend-  Inhale draw both arms up over head, palms of the hands come together and take a backbend, hips come forward press evenly through both soles of feet, guide hands behind you taking your gaze up towards the ceiling, hold for 5 breaths.

6.Forward Fold-  Exhale, extending both arms out and fall forward into forward fold.

7.Standing Tadasana-  Soften your knees, press evenly though both feet and draw the energy up from the earth as you bring your arms overhead, palms of hands come together and down to hearts centre.

Repeat sequence 2-4 times….  End with bringing your hands to hearts centre and take a closing breathe and a bow within.

Honouring yourself- body, mind, spirit.

Namaste x

Release Your WILD Side

Would you like to release more of your WILD SIDE?
Follow these steps to open your heart to exploring your inner Wild Thing, just waiting to come out and play.
This pose is a fun and wild combination of hip opening, balance, and backbend practices.

Step – by – Step

-Beginning in Downward facing dog

– Lower your hips and bring your shoulders over your wrists into plank pose

– On your next exhale, bring your right hand to the centre of your mat rolling onto the outside of your right foot stacking the feet on top of one another while extending your left arm straight up,  finding side plank pose

– Moving from side plank pose shift your left foot behind you keeping the knee slightly bent, placing the left ball of foot onto the mat

– Start softening the shoulders allowing the back to come into a backbend.

– Take a deep inhalation, let your left arm come up and over and release down towards the mat, allowing for a full expression across your hearts centre

– Continue to press down evenly through both feet, to find a sense of balance through your body

– Stay here and breathe for 5 full breaths

– To come out of the pose, gently release your left arm coming back to side plank, back to plank, downward facing dog, and releasing the low back ending in a child pose (Balasana).

August Winter Warmer Pose: Crescent Lunge

Cresent Lunge

Crescent Lunge can be a powerful way to build strength, balance, and concentration. As you practice this pose on a regular basis, you’ll create balance in all areas of your life. Finding ease in Crescent Lunge will allow you to establish the qualities of balance, grace, and power, even off the mat!

How to:

1.Begin in Downward Facing dog. On your next exhalation step your right foot forward inbetween your hands. Keeping a 90 degree bend in your right knee, so that it’s over your ankle.

2.Coming up onto the ball of your back foot, both feet are facing forward.

3.Lift your back leg up off the mat, begin to straighten completely pressing your heel back away from you body.

4. With your back leg strong and active, gently draw your left hip forward as you press your right hip back, squaring your hips so they are parallel to the top edge of your mat.

5. Inhale, lengthen through your torso and raise both arms up overhead. Palms of your hands face one another. You can gently tilt the head up and back toward the ceiling.

6. Begin to round your upper ribs in towards the center of your body, engage your core and lengthen up through crown of your head. Draw your shoulder blades firmly together at the top of your back. Hold for 5 full breathes.

7. Release your hands down framing your right foot and step your foot back to Downward facing dog, repeat on the other side.