Pose of the Week: Firefly

grasshopper.jpg

Model: Lacey Grillos 

Firefly

TITTIBHASANA

“It is through the body that your realize you are a spark of divinity.”

~ B.K.S. Iyengar

Pose Benefits:

  • Strengthens arms and wrists
  • Opens and stretches groin, hips, back, and legs
  • Improves balance
  • Tones abdomen

Asana Breakdown:

Begin in a squat with your feet positioned less than shoulder width apart with your slightly arms firmly planted between your legs. Walk your hands back as far as you can, fingers pointing forward. Engage all five knuckles as you gently begin to tilt your torso forward. Carefully begin to lift yourself off of the floor and extend your legs forward. Keep your inner thighs as high on your arms as possible. Straighten your arms, hollow your chest, and widen your shoulders to get as much lift as possible, then spread your toes apart. Slowly begin to lift the head upward. Breathe — see if you can hold this pose for at least 15 seconds, then release.

 

References:

http://www.yogajournal.com/pose/firefly-pose/

Pose of the Week: Scorpion

Model:  Lacey Grillos

Scorpion

VRSCIKASANA

“A flower does not think of competing against the flower next to it, it just blooms.”

~Unknown

Pose Benefits:

  • Strengthens shoulders, fore arms, low back, and abdominal muscles
  • Opens vertebrae, hips, and neck

Asana Breakdown:

This is no doubt a challenge-pose. To get into it, one must be sufficiently warmed up and prepared. Begin in a handstand or forearm stand, externally rotate your shoulders, and press all five knuckles into the ground. Begin to raise your head and allow your knees to bend. Engage the abdomen and legs; keep your backbend even and maintain the breath to hold the posture.

Variations:

  1. Begin in forearm stand, instead of hand stand (See photo).
  2. Begin in handstand about 1/2-1 ft away from a wall. Slowly begin to bend the knees and raise the head. Eventually, you can work your way away from the wall to a free standing position. In the meantime, you can still experience most of the pose’s benefits.

 

 

Pose of the Week: Eagle Pose

Eagle (behind)

Eagle

GARUDASANA

Pose Benefits:

  • Increases balance and proprioception
  • Increases flexibility
  • Open Shoulders and Hips
  • Relieves back ache & sciatica
  • Asthma

Asana Breakdown:

Begin in Mountain Pose (Tadasana). Beginners may want to practice next to a wall. Slowly and gently begin to bend your knees, rooting into the left leg, allow your right leg to come off the ground crossing over the left. Some people have the flexibility to hook their right foot behind their thigh. If that’s not in your practice, don’t fret! Simply crossing over is just fine. Begin to sink deeper into the hips, cross the left hand over the right, mirroring the pattern of your legs. Allow the collar bones to lift and spread, breathe deeply here. Connect with your core, tucking your tailbone. Find your drishti (gazing point) and begin to left your elbows so that they align with your shoulders. Another variation is to fold forward so that the knees and elbows touch.

Eagle (profile)

Pose of the Week: Triangle

trikonasana

Triangle Pose

TRIKONASANA

Benefits:

  • Relieves stress & anxiety
  • Aids to back tension and pain
  • Strengthens thighs, ankles & knees
  • Stretches abdominal muscles that assist better digestion.
  • Good for sciatica, osteoporosis, & flat feet

Asana Break Down:

Begin in Warrior II (Virabhadrasana II), straighten front leg and extend forward, hinging your torso over your front thigh. Allow your front hand to find a block, shin or the floor. If your hands are placed on the floor, make sure your hand is firmly placed palm touching the ground or remain on your fingertips without compromising your thumb. Some people even like to allow their hand to free float by their shin or ankle, using their core muscles to maintain the integrity of this asana. Allow your other hand to reach towards the sky.

Next, we want to align the body by twisting deeper in the pose. To do this, imagine someone was pressing into your hand that is in the air and encouraging you to twist your lower ribcage forward. Head should align with the line of the spinal chord. Draw shoulder blades closer to one another and check your torso’s alignment over your front leg. Often, people will puff their chest forward and either collapse their ribcage or put their body dramatically off balance. Make sure the center of your torso aligns with the center of your front leg. Allow there to be a mirco-bend in the front leg so that you don’t hyper extend. Back hip muscle should descend down towards the ground. Allow the back body to lengthen. Take your gaze towards the sky.  ❤

Pose of the Week: Extended Puppy Pose

puppy pose

Extended Puppy Pose

UTTANA SHISHOSANA

The body is my temple, asanas are my prayers.”

~ BKS Iyengar

Benefits of the Pose:

  • Relief spinal & neck tension
  • Relieves chronic stress, tension, and insomnia 1
  • Strengthens arms, hips, and upper back 1
  • Opens shoulders
  • Opens heart

Asana Breakdown:

This is a great gentle stretch and restorative pose. It’s very simple and easy to get into. In a Yin practice this pose is referred to as anahatasana, which means heart-melting pose 2. To get into it, begin in Downward Facing Dog (Adho Muhka Svanasana) and drop down onto all fours, checking your alignment of shoulders, wrists, knees, and hips: Shoulders should be stacked above wrists, hips above knees. Extend your arms out in front of you. Keep your arms active, being sure that they don’t touch the ground. Curl your toes underneath you. Allow the head to relax, coming to the floor, a blanket, or a block. Allow the collar bones to spread away from one another.

As the chest opens up, allow your heart to melt towards the floor. Notice, the tendency here is to compromise the lower back by dropping the ribcage too low. Take a moment here to wrap the ribs in closer like they were going to fold onto the sternum. Tailbone should descend here, activating Mula Bandha and Uddiyana Bandha. To activate these locks within the body, feel as if you tightening a belt a notch or two tighter than usual, causing the belly to move upward and in.

Bandha-Basics

Image from: http://bluezeliayoga.com/tag/uddyana-bandha/

Ultimately, this is a yummy pose and should feel really safe and comfortable to the body, take a moment to get settled into the pose, making micro adjustments to find your sweet spot. Find your breath here and breathe deep. ❤

Sources:

  1. “The Health Benefits of Uttana Shishosana (Extended Puppy Pose) | CNY Healing Arts Wellness Center & Spa.” CNY Healing Arts Wellness Center Spa The Health Benefits of Uttana Shishosana Extended Puppy Pose Comments. CNYHA, 25 Feb. 2011. Web. 06 Oct. 2015.
  2. “Extended Puppy Dog Pose – Uttana Shishosana | GaiamTV.” Gaiam TV. Gaiam TV, n.d. Web. 06 Oct. 2015.