May Pose of the Month
At our studio, we're always seeking to delve deeper into the rich tapestry of yoga asanas. This month we’re exploring the journey to mastering Bakasana, commonly known as Crow Pose.
Bakasana is a foundational arm balance that not only strengthens the upper body but also cultivates balance, focus, and courage. This asana requires both physical and mental discipline, making it a beautiful metaphor for overcoming challenges on and off the mat.
Benefits of Bakasana
Strengthens the Core: Bakasana primarily targets the core muscles, including the abdominals and obliques, helping to build stability and control.
Improves Balance: Balancing the body on the hands while engaging the core and shifting weight forward teaches us to find equilibrium amidst instability.
Enhances Concentration: As we concentrate on maintaining the pose and breathing steadily, Bakasana becomes a powerful tool for sharpening mental focus and presence.
Boosts Confidence: Successfully mastering Crow Pose boosts confidence and self-assurance, encouraging practitioners to explore new possibilities both on and off the mat.
How to Do Crow Pose or Bakasana
First thing's first, this can be pretty scary, so acknowledge this fact and just tell yourself you can do this.
Once you have warmed up your hands and wrists, maybe by stretching them, gentle presser on the hands and wrists-whatever you need to do to get your hands ready for this weight. Then, follow these steps:
(be sure you have a block or bolster nearby)
Start in Yogi Squat or Malasana Squat
Place your hands shoulder's width distance apart on the mat between and in front of your toes.
Spread your fingers out wide and screw your hands into the mat so your pointer fingers are in alignment with your shoulders.
Lift your hips up and wiggle your feet closer together
Variation 1:
Bend your elbows back as if you’re coming into chatturanga. That will engage your chest, shoulders and upper back.
Place your knees as high up on to the triceps as you can
Shift your weight and gaze slightly forward. Do not shift your gaze with your chin!
Try to bring one heel to your bottom while steadying yourself with the other foot.
Switch feet, trying to bring opposite heel to your bottom.
When you think you're ready, try lifting both heels up towards your bottom.
Variation 2:
Bend your elbows back as if you’re coming into chatturanga. That will engage your chest, shoulders and upper back.
This time, place your knees to the outside of your triceps
Squeeze your knees together
As you squeeze, think about lifting one or both heels.
Shift your weight and gaze slightly forward. Do not shift your gaze with your chin!
Try to bring one heel to your bottom while steadying yourself with the other foot.
Switch feet, trying to bring opposite heel to your bottom.
When you think you're ready, try lifting both heels up towards your bottom.
One thing you can do to help you is to start out with your feet on a block. This way, your feet are already in crow position and it helps your shoulders and hands get used to the idea of all that weight on them.
Anytime we put ourselves in an unstable and awkward position, we’re petrified of face planting. To overcome the face planting fear, start with your head on a block or on a bolster.
Everyone is different, so play with these adjustments and let me know what you think.
Remember, this pose takes A LOT practice. Don't give up. Anything worth having is worth working towards, so keep at it. You can practice this pose every day if you'd like, just a couple of moments at a time. If your wrists start to hurt, then take some time off and revisit on another day. Yoga is like golf, you'll never master it, so be happy to practice and tell the pose, "until tomorrow."
Bakasana invites us to embrace the beauty of balance, both physically and mentally. As we cultivate strength, focus, and courage on the mat, we nourish these same qualities in our daily lives, empowering us to face challenges with grace and resilience.
April Pose of the Month
Welcome, fellow yogis, to another exciting journey on our mats! Today, we're diving into the serene realm of Vikasitakamalasana, also known as the Blossoming Lotus Pose. Just like a lotus gracefully unfurls its petals, this pose invites us to unlock our inner beauty and radiate positivity. So, roll out your mat, take a deep breath, and let's blossom together!
Picture yourself in a serene garden, surrounded by lush greenery and vibrant flowers. The air is filled with the sweet scent of blossoms, and the gentle rustle of leaves creates a soothing symphony. As you step onto your mat, feel the earth beneath you supporting every movement, grounding you in the present moment.
How to do Vikasitakamalasana / Blossoming Lotus Pose?
1. Begin in Bhujapidasana / Shoulder Pressing Pose.
2. Exhale and sit down. Lean backwards and balance your weight on your sitting bones. Rest your calves on your forearms to support your legs.
3. Press your heels together and open your palms to face the sky.
4. Inhale and straighten your spine.
5. Tighten your abdominal and pelvic muscles.
6. Touch the tip of your index fingers with the tip of your thumbs.
7. Close your eyes and stay in this pose for as long as you can.
As you slowly release from Vikasitakamalasana, take a moment to express gratitude for this opportunity to nurture your body and soul. Just like the lotus flower, may you continue to bloom and grow, spreading love and light wherever you go. Until next time, remember to keep exploring, keep evolving, and keep blooming brightly on your yoga journey.
march pose of the month
Embrace Strength and Renewal with March's Post of the Month: Urdhva Mukha Svanasana
As March blooms with the promise of renewal and vitality, there's no better time to embrace the rejuvenating power of yoga. This month, we shine the spotlight on Urdhva (Upward) Mukha (Facing) Svanasana (Dog), a dynamic posture that embodies strength, openness, and energy. Let's dive into the depths of this empowering asana and explore how it can elevate your practice and invigorate your spirit.
Understanding Urdhva Mukha Svanasana: Urdhva Mukha Svanasana is a fundamental yoga pose often incorporated into vinyasa and hatha yoga sequences. Its Sanskrit name translates to "Upward-Facing Dog Pose," reflecting the posture's resemblance to the graceful arch of a stretching dog. In this pose, the practitioner lifts the torso and pelvis off the ground while balancing on the hands and the tops of the feet, creating a deep arch through the spine.
Benefits of Urdhva Mukha Svanasana:
Strengthens the Back: Urdhva Mukha Svanasana engages the muscles along the spine, including the erector spinae, to build strength and stability in the back.
Improves Posture: Regular practice of this pose can help correct rounded shoulders and alleviate stiffness in the upper back, promoting better posture.
Stretches the Front Body: The pose opens the chest, shoulders, and abdomen, counteracting the effects of prolonged sitting and hunching over electronic devices.
Stimulates Energy Flow: Urdhva Mukha Svanasana activates the solar plexus and heart chakras, fostering a sense of vitality and empowerment.
Enhances Respiratory Function: The expansive nature of the pose encourages deep breathing, increasing lung capacity and oxygenation of the body.
Tips for Practicing Urdhva Mukha Svanasana:
Alignment is Key: Focus on aligning your wrists beneath your shoulders and spreading your fingers wide for a stable foundation.
Engage the Hands: Create a Hasta Bandha by pressing through the finger pads, ball mounds of hands and heels of the thumbs to mitigate the tension that can build up in the wrists and forearms.
Engage the Core: Draw the navel toward the spine to support the lower back and prevent overarching.
Lift Through the Chest: Imagine lengthening the sternum forward and upward while broadening across the collarbones for a deeper opening.
Press into the Tops of the Feet: Maintain active engagement in the legs by pressing firmly into the tops of the feet and lifting the kneecaps.
Modify as Needed: If you experience discomfort or strain, consider placing a folded blanket or bolster under the thighs or lowering the knees to the mat for a gentler variation.
Urdhva Mukha Svanasana invites us to rise with strength, grace, and resilience, embodying the spirit of renewal that defines the month of March. As you incorporate this empowering pose into your yoga practice, may you cultivate a sense of vitality, openness, and inner radiance that uplifts you both on and off the mat. Embrace the transformative power of Urdhva Mukha Svanasana and awaken to the infinite possibilities of your practice and your life.
Desk Yoga Delight
Hello desk warriors! If January felt like the longest month ever and you find yourself “officially” back to work, it's time to break free from the sedentary shackles and infuse some yoga magic into your workday. Sitting in front of the computer for long hours can take a toll on your body and mind. But fear not! We've got a rejuvenating desk yoga sequence to help you stretch, relax, and boost your energy levels. So, roll out your imaginary yoga mat (or just clear some desk space), and let's dive into a yoga escape at your desk!
Pose 1: Seated Cat-Cow Stretch
Start by sitting tall in your chair. Inhale, arch your back, and lift your chest (Cow Pose). Exhale, round your spine, and tuck your chin to your chest (Cat Pose). Repeat for a minute to release tension in your spine.
Pose 2: Neck Stretches
Gently tilt your head to one side, bringing your ear toward your shoulder, and hold for a few breaths. Repeat on the other side. Roll your neck in slow circles, both clockwise and counterclockwise, to release neck stiffness from staring at the screen.
Pose 3: Seated Forward Fold
Scoot to the edge of your chair, inhale, lengthen your spine, and exhale as you fold forward from your hips. Let your chest rest on your thighs, and reach for the floor. Hold for 30 seconds to stretch your back and hamstrings.
Pose 4: Seated Spinal Twist
Sit with your feet flat on the floor. Inhale, lengthen your spine, and exhale as you twist to one side, placing your opposite hand on your knee and the other hand behind you. Hold for 30 seconds on each side to relieve tension in your spine.
Pose 5: Desk Downward Dog
Stand and place your hands on the edge of your desk, walking backward until your body forms an inverted V shape. Stretch your arms, elongate your spine, and press your heels towards the floor. Hold for one minute to stretch your entire body.
Pose 6: Wrist Stretch
Extend your arms in front of you, palms facing down. Gently press your fingertips towards the floor with your opposite hand. Hold for 15 seconds on each hand to alleviate wrist strain from typing.
Pose 7: Seated Eagle Arms
Sit comfortably, raise your arms, and cross one over the other, bringing your palms together. Lift your elbows and relax your shoulders. Hold for 30 seconds, then switch arms. This pose relieves tension in the upper back and shoulders.
Pose 8: Seated Figure Four Stretch
Sit tall, cross one ankle over the opposite knee, and gently press down on the crossed knee. Hold for 30 seconds, then switch legs. This stretch opens up your hips and releases tension in the lower back.
Pose 9: Ankle Rolls
Sit with your feet flat on the floor, lift one foot, and rotate your ankle clockwise for 10 seconds, then counterclockwise for 10 seconds. Switch to the other foot. This helps improve circulation and flexibility in your ankles.
Pose 10: Seated Meditation
Close your eyes, take a few deep breaths, and focus on the present moment. Inhale positivity, exhale stress. Take a minute to center yourself before returning to your tasks.
And there you have it – a quick and effective desk yoga sequence to refresh your mind and body during the long work hours. Remember, taking short breaks for these rejuvenating poses can significantly contribute to your overall well-being. So, embrace the yogic escape and let your January blues melt away. After all, a little desk yoga is the perfect antidote to the longest month ever!
February Pose of the month
As Valentine's Day approaches, what better way to celebrate the season of love than by opening your heart both metaphorically and physically? In the world of yoga, there's a beautiful and empowering pose that not only strengthens the body but also opens the heart – Setu Bhanda Sarvangasana, commonly known as Bridge Pose. This asana not only stretches and tones various muscles but also serves as a gateway to emotional well-being and heart opening. Let's delve into the intricacies of Setu Bhanda Sarvangasana and explore the myriad benefits it brings, particularly in terms of unlocking the heart chakra.
Setu Bhanda Sarvangasana is a backbend that engages various muscle groups, including the legs, glutes, and the entire back. The pose resembles a bridge, with the body forming a gentle arch. The name "Setu Bhanda Sarvangasana" is derived from Sanskrit, where "setu" means bridge, "bhanda" means lock, and "sarvanga" means whole body. As the name suggests, this pose involves creating a bridge-like shape with the body while engaging and locking certain muscles.
Start by lying on your back with your knees bent over your ankles and feet hip-width apart.
Place your arms alongside your body, with your palms facing down to create an anchor.
Press through your feet (particularly the hells) and lift your hips towards the ceiling, lengthening your chin towards your chest to elongate the cervical spine.
As the hips lift, create space between the the fronts of the shoulders and ribcage space by pressing the backs of the shoulders into the mat, and interlacing your fingers under your back and roll your shoulders beneath you, creating a strong foundation.
Keep your thighs parallel to each other and breathe deeply into the chest.
Hold the pose for 30 seconds to a minute, focusing on the lift of the chest and the opening of the heart.
Why practice Setu Bhanda Sarvangasana?
Heart Chakra Activation:
Setu Bhanda Sarvangasana is known for its ability to stimulate and open the heart chakra, Anahata. This energy center is associated with love, compassion, and emotional balance. As the chest lifts in this pose, practitioners often experience a sense of expansion and release, fostering a deeper connection with their emotions and the world around them.
Improved Circulation: The gentle inversion created by Bridge Pose encourages blood flow to the heart, enhancing circulation and oxygenation. This can have positive effects on cardiovascular health, helping to reduce the risk of heart-related issues.
Relief from Stress and Anxiety: Backbends, including Setu Bhanda Sarvangasana, are known for their stress-relieving properties. By opening the chest and stretching the front of the body, tension in the shoulders and neck is released. This can contribute to a sense of calm and relaxation, reducing symptoms of anxiety and stress.
Enhanced Lung Capacity: The expansion of the chest in this pose allows for deeper and more conscious breathing. Improved lung capacity not only oxygenates the body but also supports respiratory health, benefiting the entire cardiovascular system.
Posture Improvement: Regular practice of Setu Bhanda Sarvangasana strengthens the muscles in the back, shoulders, and neck. This, in turn, contributes to better posture, aligning the spine and promoting overall spinal health.
Setu Bhanda Sarvangasana is more than just a physical exercise; it is a doorway to emotional and spiritual well-being. As you embrace this pose, feel the gentle opening of your heart and the liberation of your emotions. Whether you're a seasoned yogi or a beginner, integrating Bridge Pose into your practice can be a transformative journey towards a more open and compassionate heart. Allow your practice to be a bridge connecting you to the profound depths of your inner self, fostering love, acceptance, and a sense of interconnectedness with the world.
Namaste,
Cathy
January pose of the month
It’s a new year and with it brings new intentions, resolutions, goals, desires. Perhaps your New Year goals or intentions include trying something new, like yoga. Take a minute to think about the last time you tried something new. Maybe you can recall the first time you practiced yoga or the last time you tried a challenging yoga pose. How did it feel? Did it feel like it took a lot of effort in the beginning? Chances are it didn’t come easy at first and took some extra effort. You probably felt your muscles shaking, your jaw clenching, your breath becoming shallow and uneasy, your gaze and/or other parts of your body hardening. I am personally a creature of habit, but in order to grow both in life and our practice, we need to step outside of our comfort zone.
In Sanskrit the word abhyasa means effort or practice. It refers to a practice that is done regularly and constantly over a long period of time. Most significantly, it refers to a practice that aims at achieving a tranquil state of mind. This for many is found in the practice of yoga. You show up for your practice, get on your mat, and begin each practice with a mindset that no matter how long you’ve been practicing there is always something new to be learned and effort to be made. So right from the start, with this mindset you’re letting go a little… letting go of the ego or expectations.
In sutra 1.12 of his Yoga Sutra, Patanjali says…
“Abhyasa-vairagyabhyam tan-nirodhah”
This translated means that in order to stop the whirlings of our mind, the fluctuations, we have to adopt a 2-step method. This 2-step method is abhyasa and vairagya.
Vairagya is translated as non-attachment or letting go. Whether it’s for yoga or anything in life that we do, we show up and put in our best effort (abhyasa) while also letting go (vairagya). So what do we let go of exactly you may be wondering? Vairagya means being content with what is, letting go of attachment to a result, end goal, or the fruits of ones’ labor. So while the two- abhyasa and vairagya- may sound contradictory, it is possible to practice both. We put diligent, consistent effort into something without expecting anything in return.
When we can “sit” with anything that causes whirlings in our mind (good and bad), when we don’t run from those whirlings or resort to blaming (and if we do we recognize it), when we practice detachment from it all… little by little it becomes easier to “sit” with… little by little the “chatter” that is no longer serving us will fall away and we will be able to see and identify with our true self and what’s truly meant for us.
Our January pose of the month is Warrior II pose, Virabhadrasana. In Sanskrit, Vira means hero and badhra stands for friends. So together Vira+bhadra essentially means distinguished hero. Asana means pose. Virabhadrasana is named after the fierce warrior, Virabhadra.
The story or myth behind Virabhadra is dark and one of rage, revenge, and compassion. The warrior series of poses- warrior I, warrior II, warrior III, humble and peaceful warrior- all give us the opportunity to experience the sensations and feelings of being a strong and fierce, yet also compassionate and peaceful warrior. This may sound just as impossible and contradictory as the concepts of abhyasa and vairagya in practice together.
Next time you’re practicing Warrior II try to put the 2-step method of abhyasa and vairagya to practice. Do this first by letting go of any thoughts and trying as best as you can to connect to the present moment. When thoughts come to mind, as they will at some point or maybe even several times in your practice, try not to “sit” with them for too long. Just acknowledge them and let them go as quickly as possible. Now this is a practice in and of itself, so be patient and just keep trying to let go of the chatter to find peace and ease mentally.
Additionally, try to find physical peace and ease while still remaining alert and strong. Try to connect to a balance… what is just enough effort and physical strength needed to hold the pose, and where can you relax and soften more. When you’re present in the deep lunge and open arms of the pose, there is a challenging intensity that probably doesn’t naturally make you feel relaxed. It takes effort and practice to get there. As you gaze over your front arm, is your gaze soft? Is your jaw clenched? Are your shoulders shrugged up tightly by your ears? Can you surrender the will to force a particular outcome in the pose?
Think about how much more strength it takes a warrior to be calm and at peace during times of madness. It may feel like it takes a lot more work to embody the essence of Virabhadra- to be a strong, fierce, compassionate, and peaceful warrior. That is why it’s called yoga practice. It’s a practice and the beauty is that there is no end goal or “destination” to reach in your yoga practice, so let go of the need to get there quickly and just practice.
To practice Virabhadrasana II follow the steps below (we’ll start with the right foot forward):
• Stand facing the long edge of the mat
• Raise arms to shoulder height and step feet as wide as hands.
• Step your left foot towards the back of your mat and pivot on the ball mound until the pinky side of your left foot is parallel to the back short end of your mat.
• Check your right toes and make sure that they’re pointing forward towards the front short end of your mat and check to see if your right heel and left arch match up.
• Bend the right knee to stack the knee over the ankle.
• Make sure you are grounding through the toe pads, ball mounds and heels of both feet.
• Squeeze both quads (think pulling the muscles and bones together) to engage the outer thigh to keep the center of the knee tracking toward the second toe on each foot.
• Engage the glutes and feel the left seat pull towards the top right corner of the mat.
• Turn the gaze to look over the right finger tips.
• Create space between the shoulders and the ears.
• Repeat on the left side.
Benefits:
• Strengthens and stretches your legs, ankles and feet
• Stretches your hips, groins and shoulders
• Opens your chest and lungs
• Builds stamina and concentration
• Energizes tired limbs
• Stimulates your abdominal organs
• Helps relieve backaches
• Develops balance and stability
• Improves circulation and respiration
• Therapeutic for flat fleet, sciatica, osteoporosis, and carpal tunnel.
Here’s to stepping into the New Year with pure thoughts, strong intentions, and humble actions.
Namaste,
Cathy
Let go
As we approach the Holiday Season, there is always a mixed flurry of emotions. But oftentimes we hear and talk about how stressful the Holidays can be. When we are stressed, it is written all over our face through our expressions - furrowed brow, locked jaw, piercing eyes. The facial muscles hold so much of our accumulated stress and tension, but how often do we actually acknowledge it? On a subtle energy level, stress and tension can also affect our emotions, and contribute to premature aging. When we furrow the brow, we create deep folds in the forehead. When we clench our teeth, our jaw tends to elongate and our lips create a frown. Postural habits can come from our lifestyles which are ever more sedentary, commute bound and device-dependent. Emotional tension also plays a role in facial tension. Psychological pressure can express itself over time to become habits as we hold onto the tension day after day. If we hold onto the tension long enough, the compensatory holding pattern can lead to chronic pain and tension. Accumulated tension also leads to constricted blood vessels, limiting the flow of blood circulating freely to the face... and we all know healthy, clear, radiant skin NEEDS free flowing oxygen and nutrient-rich blood supply. It's crucial!
1. KEEP YOUR NECK LONG AND RELAXED
Gently close the eyes and bring your awareness to the back side of the body, paying particular attention to the back of the head, cervical spine and shoulders. Imagine lengthening all sides of the neck, relaxing the muscles that wrap around the neck, especially where the muscles merge with the base of the skull at the top and the shoulders. Extend the entire spine by anchoring the tailbone down, lightening your ribcage and reaching the crown of the head up, finding more length. Allow the shoulders to release any burdens of tension. Imagine the tough knots in the trapezius (the large triangular shaped muscle that fans out from the base of the skull, supports the neck, and broadens out along the shoulder blades) are unraveling and tension is melting away.
2. RELAX TO ALLOW FOR AN “OPEN THROAT”
Try taking a deep breath and swallowing a few times to settle any tension at the throat. If this is still difficult, try a few deep breaths, in through the nose and out through the mouth. As you exhale through the mouth, stick the tongue out completely toward your chin while making a "HAAAAAAAAAAA" sound. Don’t worry if you feel silly. There are so many benefits to simha-pranayama a/k/a lion’s breath -
Stretching the muscles in your face
Relieving tension and tightness while improving circulation
Easing the mind
Opening the throat chakra and helping to boost confidence
Freeing negative emotions and allowing you to feel more grounded and centered
3. LET THE CHIN COME TO NEUTRAL
Let the chin sit level and relaxed parallel to the floor, lifted off and away from the chest. Keep the clavicle soft and let the space between the chest and the chin be open. If the chin is sticking out, gently tuck the chin back so the crown of the head is in line with the cervical spine. Feel the strength of the muscles where the chin and the neck meet. As the chin moves in, the muscles strengthen to support the weight of the head.
4. RELAX THE JAW
Unclench your jaw. The jaw is one of the first places where tension accumulates. Clenching or holding tension in the jaw can lead to grinding of the teeth, headaches/migraines, and TMJ, among other things. Find the temporalis, or temporal muscles which connect from the jaw and create a fan of muscles up and across the temples and connect just behind the ear. Then, find the masseter muscle, which connects the bottom of the cheekbone to the bottom of the jaw bone, and tends to hold an incredible amount of accumulated stress. These muscles are among the strongest in the body, and clenching can be a reaction of stress. You can do this by biting down and noticing the movements of these two muscles of the face.
Now, allow the teeth and lips to separate giving space for the jaw to hang in a relaxed state. Detach the tongue from the roof of the mouth and move the jaw around, side-to-side, opening and closing the mouth. Allow the sides of the jaw to release any tension; allow the ears to relax down. Imagine the line of tension melting down and away from the sides of the face. The sides of the face and the line from the ears- to-chin commonly holds a lot of tension in the neck muscles, constricting blood flow to the head and leading to tension headaches. Feel the connection of the jaw with the facial features of the chin, cheeks, lips and nose. Imagine feeling bright and expansive.
5. EXPRESS A PEACEFUL FACIAL EXPRESSION.
When we take on an expression of tranquility, our nervous system registers with the parasympathetic nervous system and shifts our body to feel at ease. Release any tendency to hold negative expressions in the face, meditate on happy, positive, soothing thoughts if you feel agitated. Smooth the space of the forehead by maintaining an easy, peaceful expression of the face rather than allowing the brow to furrow with tension. muscles contract or furry the brows in response to emotional stress. Brow and Temporal tension indicate stress. Allow the space between the eyes to open up. Breathe deeply in and out through the nose, bringing as much fresh oxygen into the nasal cavity and down the throat, into the chest and completely filling the lungs. As you exhale, close the eyes and let go of any feelings of fear and frustration. Imagine tension and stress melting away and off of the face.
You can use an essential oil to enhance the relaxing effect of this practice. Rub a small amount along with a carrier oil on the pulse points on the wrist, sides of the neck, hollow of the throat and temples. Take a deep breath in and smile, release your breath and find ease.
Namaste,
Cathy
Gratitude
It’s hard to believe that we’re already in the month of November and preparing for the ending of another year, and beginning of a new. As I sat in my meditation and reflection this morning, I was thinking of how amazing the last year has been and was I overwhelmed with a sense of gratitude. For our students who have been part of our community for years, and for the students that are finding us. Thrive truly has an amazing group…...and in this time of the year where we start to focus on gratitude and thankfulness, I wanted to say Thank You.
In our yoga practice we learn to let go of things that no longer serve us and send our energy to the things that bring us joy and focus on the present moment. Sometimes we are overtaken by our rushing thoughts when we’re caught in a moment of stress or excitement, and we forget to take the time to make sure we're nurturing our own needs. We forget to take a moment and be grateful for how time is a gift and how amazing our bodies are. These beautiful, amazing pieces of matter that allow us to have this experience here on earth. What a gift we've been given to have this moment, right now. What if we stopped for a moment, or even several moments of the day and close our eyes and go inside for a moment to tend to all the parts of you – the part of you that is tired, the part of you that is joyous, the part of you that is self-critical. The part of you that is present. Without you having to do anything. A small prayer of gratitude for everything you have. For your family. For having enough.
Rather than focus this month on what you have to do to get through the end of the year, find moments where you can just stop, and be grateful for what you already have. Blessed beyond measure. If we stop looking at what we “should” have (a nice house, a big car, more money, what social media influencers say we need) and just acknowledge what we already have...maybe we start to see we truly do have enough.
Let your mantra this month reflect the simplest of prayers...Dhanya Vad: I feel gratitude. And watch abundance begin to appear...because you have welcomed it into your life.
~Namaste~
june pose of the month
Urdhva Dhanurasana (Wheel Pose or Upward-Facing Bow Pose) can be considered the queen of backbends in yoga. It is an intense, energy-boosting pose that stretches your chest and lungs. It also strengthens your arms, wrists, legs, abdomen, and spine.
Begin on your back with your knees bent and your feet planted hip-distance apart and parallel, directly under your knees.
Place your hands alongside your ears with your palms down and your fingers pointing toward your shoulders.
Without letting your feet or your knees splay apart, take an inhalation, then use an exhalation to lift yourself partway and place the crown of your head on the mat. Do not rest any of your weight on your head.
Pin your elbows into your midline, draw your elbows toward one another, pull your upper arms into their sockets, and start to arch your middle and upper back.
Maintaining all these actions, with the next inhalation, press down with your hands and feet, and lift into the pose.
Straighten your arms as much as possible but keep at least a slight bend in your knees. Make sure your feet have not turned out, and root down with your big toe mounds.
Hold for 5–10 breaths (walk your feet out if they had moved in), then lower directly to the floor (without stopping on the crown).
Modifications: Try the pose on the wall. Take two blocks and place them against the wall. Put each hand on a block and then push up as described above. If that's hard on your wrists, try leaning the blocks against the wall at 45-degree angles.
pose of the month: Natarajasana/dancer pose
Dancer's Pose is a favorite of many a yoga practitioner in a class or at home. The pose is named after Nataraja, who represents the dancing side of Lord Shiva. Dancing is a form of movement and creation, so we can think of this pose as a way to spring forth and create something special out of ourselves. Now, looking at the pose itself there are several things going on. First of all, it is a balancing posture. Second of all, it is also a backbend. Many people miss this point. And the third important aspect is hand placement- how to hold the back leg in the air. Let's take a look at these three important points.
The Mythology of Natarajasana
Natarajasana, or King Dancer Pose, is the embodiment of King Nataraja, a depiction of Shiva, the god of destruction. Shiva represents change. With birth must come death; with destruction must come rebuilding. Nataraja represents Shiva as the ever-present change in the universe.
The dance of Nataraja is known as the Ananda Tandava, which means the 'dance of bliss'. In this dance form, Lord Shiva is shown in a circular frame which depicts the cosmic fire that is responsible for both creation and transformation of everything.
There is a cobra around the neck of Nataraja, and it’s venom is a representation of the veil of illusion that prevents us from recognizing our true divine nature. Nataraja has four arms, with each arm representing different things (i) in one, he holds fire, the destructive energy with which Nataraja dances at the end of each cosmic age, cleansing sins and removing illusion; (ii) the other hand is covered with a snake in Abhaya Mudra which is a gesture of fearlessness; (iii) the third hand holds an hourglass drum and is enfolded in a damaru hasta mudra which represents the rhythm of music and universe; and (iv) the fourth-hand points towards his lifted dancing feet.
He stands on one leg atop a symbolism representing ignorance. Shiva stands above them, maintaining mastery over ignorance. By standing over the demon of ignorance, Shiva is able to have a higher gaze, or a higher level of consciousness, which allows him to rise above daily drama. Standing firm in Natarajasana helps us to see life more clearly.
Shiva’s dance is born out of a liberation from the fear of change. Dancer Pose is quite challenging. It requires a release from fear. The deep backbend and strong balance of the pose draw upon our ability to release fear and stand firm in our ability to take life as it comes. Some days we remain steady in the pose; other days, we wobble or fall. Such is life. Noticing the ebb and flow instead of fearing its consequences can truly set us free. This is the real goal behind Natarajasana.
The Balance
First things first, align your feet properly. Make sure your toes are pointing towards the top of your mat and are parallel to one another. Ground down into your standing foot and press into the standing foot’s big toe. Often, when the big toe goes, everything else goes, too! Why is this so important? Because pressing the big toe down activates the inner thigh. When the inner thigh is activated, the muscles of the central body help you balance more efficiently. Make sure to not lock out the standing knee and engage your quad. Always start with the foundation. Take the heel of the opposite foot toward your seat, reaching the arm on the same side up and back to take hold of the lifted foot.
The Backbend
Dancers may move around a lot, but in this pose, we are actually more in a position to be poised like a bow and arrow. Inhale and lift the arm on the same side as your standing leg towards the sky along with lengthening the spine from the tailbone through the crown of the head. Exhale and extend your back foot and leg back gently pressing lifted foot into your hand, while simultaneously pulling the chest forward and bending back. In order to keep this as a backbend and not falling forward, try to fix your gaze at eye level or even slightly lifted toward the brows. Don’t look down because the body may just follow.
The Grip
As many variations of this pose there are, there are just as many ways to hold the back foot. However, there is one thing you MUST know about the grip: The shoulder must be externally rotated when you grab the inside of the ankle. Most beginners learn by holding onto the outside of the foot or ankle. In this variation, it is easier to balance, but the shoulder is internally rotated which limits the chest opening and ability to lift the leg higher. So, when you switch to holding the INSIDE of the ankle so go deeper into the pose, the shoulder joint must be externally rotated. You can also use a strap around the foot as an alternative if the hand cannot reach the foot or outside the ankle.
Sit Down
"Mommy sit down," she said while sitting on my zafu and holding my mala beads. She then took a deep breath in and a deep breath out, mimicking what I do each time I sit in my own meditation.
I have to be honest... when this happened I felt like I was absolutely CRUSHING the parenting game.
My daughter, Allana, just turned 7 a few months ago; and in those 7 years, I've been navigating motherhood, work, opening the studio and a global pandemic, all while hoping to instill as many good habits in her possible (and trying to not lose my mind).
It's been such a beautiful learning experience because it's required me to take all of these practices I've spent the last 20+ years learning - yoga, meditation, positive psychology and then figuring out a way to break them down and explain it in a way that a child can understand them.
So, when I go to practice this is what I say...
I’m going to meditate. That's when I take a few minutes to be quiet and just breathe in and out. This makes me feel calm and happy so I can have a great day.
It sounds so simple when you read it like this, but it's also true, right?
We spend so much time learning the ins and outs of this yogic path. We learn the history and philosophy and study ancient texts. We spend hours coming in and out of asanas and break down the alignment of each so we can get the best benefit of each asana. We memorize Sanskrit and focus on the how-to of pranayama. We try and wrap our brains around subtle body work and how to align our chakras and koshas.
One of my favorite parts about yoga is that there is always more to learn. But, in trying to learn it all it's also easy to lose track of why we started studying in the first place. So we can feel calm and be happy.
Even though I'm a huge proponent that there is ALWAYS something new to learn, I also want to remind you to create space to find the simple joys, little mat celebrations and those “oh shit” or “a-ha” moments in this beautiful practice.
Yoga, both practice and teaching isn't meant to be perfected, that's why it's called practice.
We show up with all of our human imperfections and we move and breathe and even if we stumble, we can still walk away having achieved the most important part which is finding peace and joy.
So let this be your reminder to lighten up today. To take a moment to breathe in and breathe out and to let it be just because it makes you feel good.
This is your reminder to smile. To love. To laugh.
When you do it for yourself, you inspire others to do the same. Even the littlest ones.
Peace, Love & Yoga
- Cathy
POSE OF THE MONTH: Ustrasana/Camel Pose
So, you’ve delved into a bit of yoga. You’ve got classes under your belt, your chakras are aligned, and you feel ready to bump up your practice a notch - enter Ustrasana/Camel Pose.
A wonderful heart opener.
Camel pose focuses on your chest, abs, and quads while also being excellent for your posture and back pain.
The beauty of this pose is that you can modify to step the difficulty up or down.
Entering Full Camel Pose
You don’t want to take any chances where your spine is concerned. Follow these steps and you’ll be nailing perfect form with your Camel Pose in no time:
Begin on your knees, with your legs hip-width apart.
Put your hands on your hips.
Rest your thumbs against the base of your spine.
Align your hips so they’re directly above your knees.
Engage your quads by lifting the muscle up toward the hip point.
Inhale. As you breathe in, raise your torso and pull your elbows together, you’ll feel your rib cage expanding.
Move your hands so the heel of your palm rests on the heels of your feet.
As your torso begins to raise and expand, allow your head to slow extend and move back until you’re looking at the ceiling, and engage your shoulder muscles to cushion your neck. BE MINDFUL TO NOT DRAW THE HEAD AND GAZE ALL THE WAY BACK.
Hold for a full breath.
While you’re working your way up to full Camel Pose, you can make the pose easier by placing blocks between your legs and behind your back. (A little more on this to follow in the “modifications” section.)
In any backbend posture, the exit is crucial for safety.
To exit the Camel Pose:
Lead with your chin until it’s tucked back into your chest.
Draw your hands back to your hips.
Engage your abs.
Steadily return your back to the starting position.
Make sure you’ve got total control over your movements at all times — avoid jerking motions and definitely any overextension of your neck or back.
So, what are the benefits of the Camel Pose?
Camel Pose stretches your chest, abdomen, and quadriceps. Folks often neglect these key areas thanks to the sedentary lifestyle that many lead in the 2020s. That can often lead to back pain and slouched posture, alongside a host of less immediately noticeable health concerns.
A research review indicated that too much time sitting down plays a role in reducing the metabolism and restricting blood flow through the body. Exercise helps address these deeper concerns. Flexing and extending your spine with Camel Pose is going to:
help blood circulate through the discs in your back
increase your spine’s natural stability and mobility
improve posture and ease pain
Variations of the Camel Pose: Modifications and next steps
Like any yoga position, the Camel Pose is all about motion, breathing, and flexibility. That makes it adaptable if you’re not quite at a yogi level or want to try an advanced version.
Here are some ideas for modifying Camel Pose so the pose can meet you where you are in your practice.
Resting your hands on blocks. Camel Pose is bendy as all heck. While working up to the full pose, using blocks can take the hump out of the process. If you choose the block route, place them behind your back between your legs. That way, you can more easily plant your hands on a supportive surface if your heels are a little out of reach. You can position the blocks at any height that is comfortable and allows you to feel the benefits of the stretch.
Half-Camel - Try this slightly easier variation, and see if you can level up to full Camel Pose later on:
o Begin on your knees, with your legs hip-width apart and your hands on your hips, resting your thumbs on the base of your spine.
o Raise up until your hips align above your knees.
o Inhale as you pull your elbows together and engage your core.
o Move one hand back to rest on its corresponding foot (right hand to right foot or left hand to left foot).
o As you inhale again, extend your other hand toward the back wall and let your head follow
o Allow your head to fall all the way back, hold for 3 to 6 breaths.
o Return both hands to the base of your spine, letting your head and torso follow them forward.
o Hold for a moment.
o Repeat with the other hand.
Preparatory poses:
Bhujangasana (Cobra Pose)
Salabhasana (Locust Pose)
Anjaneyasana (Low Lunge)
Setu Bandha Sarvangasana (Bridge Pose)
Urdhva Mukha Shvanasana (Upward-Facing Dog Pose)
Counter poses:
Paschimottanasana (Seated Forward Bend)
Ananda Balasana (Happy Baby Pose)
Balasana (Child’s Pose)
Can I ask you a question?
When I tell people who aren’t familiar with practicing yoga that I’m a yoga teacher, it’s usually met by a game of 20 questions. And I LOVE yoga so much, I wish I can talk about it all damn day long. Here are some of the most common questions that I receive:
Is Yoga a religion?
Yoga can be whatever you want it to be. I’ve seen people bring religion into their practice, and I’ve seen people check it at the door. However, yoga is not a religion but rather a philosophy.
Do I have to chant Om?
Chanting or using mantras is a personal preference. OM is said to be the sound of the universe. It is a symbol of our connection to all living things and beings. It is a way to seal in the lessons of the yoga class. But, if you’re intimidated by or are not into chanting, you are by no means required to participate.
What if I don’t know or forget the name of the poses?
In class it can seem that the instructor is speaking a different language. Well, sometimes they are! Some teachers specifically use Sanskrit when calling out the poses in the sequence. I personally do not use full Sanskrit in my teachings because my pronunciation in Sanskrit is laughable. I find it to be confusing for beginners and I sound like a crazy angry leprechaun when pronouncing. Just look around the room and you’ll usually be able to follow along. A good yoga teacher will be aware of new student and make sure that you’re not let behind or lost in translation.
I cannot for the life of me shut my brain off, is yoga for me?
Yoga is for EVERYONE. I’ve made shopping lists in my head while in downward facing dog, I’ve put together a class theme while meditating; it happens. First and foremost, just try to relax and breathe. And most importantly don't berate yourself for thinking about not thinking. Accept wherever you are today and honor whatever comes up for you without passing judgment about it.
I can’t get my mind to shut off during meditation, so that means I can’t meditate either, right?
Welcome to the club! The older I get, the more my brain refuses to shut off. We are humans living in a modern world with families, jobs, activities, constant connection through emails, social media, etc. Just like with you yoga practice, just try to relax and don't berate yourself for thinking about not thinking. Eventually your thoughts and mind will relax. Just like with the asana practice, accept wherever you are today and honor whatever comes up for you without passing judgment about it. Mediation is a practice.
I don’t have a yoga body.
Ok, more of a statement than a question. But you have a body and you practice yoga. BOOM you have a yoga body and it is BEAUTIFUL. I assure you, no one will make you feel uncomfortable. You’re all there in a sacred space for the same reasons. And if anyone makes you feel uncomfortable, do not let that deter you from your practice. They clearly need some sage and just let the instructor know so they can bring it up to the student privately.
I’m extremely stiff, will I be able to do it?
If you are stiff, you are not alone. So many years of our lives we are sitting at a desk, driving in a car, or standing on our feet all day long. The weight of gravity and the weight of our worries can compress our joints and cause a lot of tension and stiffness in our physical bodies. By practicing Yoga, we stretch, lengthen and sometimes go into positions that we never thought we could, in order to bring relief and strength to the short, tense muscles in the body. Thankfully, stiffness can be cured! Regularity and patience are absolutely necessary to stretch out tense and stiff muscles, but over time the body can really change and feel lighter, brighter and much more relaxed. Most of us don't start out flexible when we go to a Yoga class, and everyone has their strengths and weaknesses, so try not to compare your progress, your body, your postures or anything with anyone else in the class. You are practicing Yoga for you; it is your journey, your process, your body and your mind. The more introspective and patient you are with yourself and where you are with your Yoga practice today, the more beneficial the practice will become for you tomorrow.
What kind of yoga should I practice?
The best advice I can give is find a studio near you who has a great balance of styles and DO ALL THE YOGA. I’m extremely lucky to live in an area that has some of the best studios to practice in. I didn’t think I would like taking restorative yoga or yoga nidra because I was a die hard vinyasa flow kind of a girl, and they’re now my favorite things not only to practice, but to also teach. Finding a style that fits you can be daunting because it seems like there is a new style of yoga popping up every week. But, this is also fantastic because it will be so easy to find something that works for you. There are slow classes like Yin, gentle, and Restorative yoga. In these classes, you’ll spend a good amount of time on the floor in long, deep stretches. Then you have Vinyasa, Ashtanga, Power yoga classes which will feature more movement and challenging poses, usually placing emphasis on moving in harmony with your breath. And then you find a class is just a ton of fun and raises awareness for some really awesome causes. A’hem - GOAT YOGA is totally awesome. Just sayin’!
Can I eat prior to class or session?
Avoid eating a full meal two hours before and after class. A small snack is fine, but a heavy meal will not feel so great when you’re flowing up and down, hanging upside down or twisting!
If I can’t do a certain pose during class, what do I do?
A good teacher will notice that you’re having difficulty and will come over to assist. If the pose is not comfortable to you or where your body is at for the day, simply rest in child’s pose. Child’s pose is always my home base for any of my students. There will always be another chance to try.
I’m pregnant! Can I still do yoga?
First off, CONGRATULATIONS! As long as you are cleared by your doctor to practice, prenatal yoga is amazing for both you and the bundle of joy (or joys) you’re carrying. It may differ a bit from the normal vinyasa class, and the biggest difference is that everyone in the room is a pregnant woman! The classes are tailored more specifically to address the aches and discomforts of pregnancy. Also, the aspect of community is a major part of prenatal yoga classes. It’s a wonderful time to bond with the baby, pumping the womb full of happy endorphins, it’s a place to meet other women who are going through a similar experience as you, making it a great place to vent, share stories, get tips, or whatever else you may want to hear/say. Everyone is at a different stage in their pregnancy. So if you say you’re aching in one area, another student may validate that they went through the same thing. The other difference is that the teacher is usually trained in prenatal yoga or at least has some experience with birth that qualifies them to teach this specialty, therefore they have a fairly good understanding of the process of pregnancy and birth.
Studies have suggested that practicing yoga during pregnancy can:
Improve sleep
Reduce stress and anxiety
Increase strength, flexibility and endurance in muscles needed during childbirth
Decrease some common “side effects” such as carpal tunnel, low back pain, nausea, shortness of breath, headaches
Decrease risk of pre-term labor
Another awesome benefit of prenatal yoga is the focus on the breath. Many of the breathing practices that we practice during class can be extremely helpful to use during labor. Some women even find that they use certain yoga poses during labor like Malasana (Yogi Squat) or Bharmanasana (table top).
If you’re apprehensive to yoga, I totally get it. I didn’t know anything about yoga when I first started and the only connection to the practice I had for about 10 years were DVDs from Target. But all I can say is the first time I rolled out and heard the snap the unraveling mat against the floor, I was hooked.
Of course, if there are any more questions that you may have, contact me! I would love to answer and talk about yoga all damn day long!
Peace, Love & Yoga!
Cathy
SOMEDAY…
In our house, we talk a lot about our “Someday Dreams.” No matter how big, small or slightly questionable. The Someday Dream to run in the Boston Marathon, the Someday Dream to travel Europe, the Someday Dream to follow your favorite band along the eastern seaboard, the list goes on. It’s what keeps us going. It’s what keeps us thriving for tomorrow. But at times those Someday Dreams can feel overwhelming. Often we see friends and colleagues building their Someday Dream and we tend to stare off to a corner of our mind and think, “oh, I could do that………Someday.”
For the longest time I kept seeing a quote everywhere that said “You can someday yourself out of a life.” Maybe it was my IG algorithm or my brain seeing what it wanted to see or maybe the universe was telling me something more. And, at that time, I had a “Someday Dream.” I would constantly create a plan in my head to open up a business and studio; and then something would deter those ideas wether it be life, my own self sabotage or even a world-wide pandemic. Every time I felt like it was out of reach I would say to myself “it’s ok, someday.”
I was content sitting and day dreaming about that “someday,” using it as a form of escapism and separating myself from it, and then throwing a never ending list of excuses at why it wouldn’t work. I will be the first one to admit that I will make up a hundred reasons on why I can’t do something instead of thinking of the one reason why. "Someday I'll teach yoga. Someday I'll own my own business. Someday I'll start a blog." and then I'll turn around and say “I need more experience. I need more funding. I need more time. I need more research. My ideas just aren’t good enough. I'm afraid to fail.” But, I’m slowly realizing more and more that by making those excuses, I literally put my life and happiness in the hands of a single, lone word – “someday.”
I completely don’t mean for this to turn depressing, it’s meant to give you a laugh and take your something from the “someday” to the now; and make it yours. Because. It. Is. Yours.
As my Father would so eloquently say many, many times in his life with his heavy North Jersey accent, “You just gotta shit or get off the damn pot.” Whatever “someday” is to you, take it and run with it wholeheartedly. And that’s exactly what I’m doing today and every day moving forward.
Welcome to my Someday Dream.
Peace & Love,
Cathy