Twist into the New Year

Happy Holidays everyone and Happy New Year! I hope you have enjoyed this beautiful Holiday Season. Throughout this Holiday Season I have enjoyed family, friends, parties, the decorations, the yummy foods, and the tasty and delectable beverages. I have kept pretty active during the season, hiking, yoga, gym, but I must admit I do feel a bit sluggish. The best solution for this feeling is TWISTING. A simple supine twist or a deep prayer twist really helps loosen and rid your body of the toxins gathered through the season. It also helps strengthen and lengthen your spine and challenges your balance.

The yoga poses to help you feel a bit more rejuvenated are:
Revolving Crescent Lunge (Parivrtta Anjaneyasana)
Prayer Twist (Parivrtta Utkatasana)
Supine Twist (Jathata Parivartanasana)

The benefits of Revolving Crescent Lunge are:
*Rinses, revitalizing, and detoxifies internal organs
*Creates opening in the heart and chest

Getting into the position:
*From down dog, inhale right leg high
*Exhale step your leg through between your hands
*Inhale Crescent lunge (Arms reach high, shoulders down back, slight bend in back knee to neutralize pelvis)
*Bring hands to a prayer position at heart center
*Exhale twist to the right
*Left elbow on the outside of the the right knee
*Stack elbows in a vertical line, palms pressing together
*Draw your shoulders down back
*Inhale lengthen your spine, exhale twist
*Gaze towards the sky
*To modify, drop your back knee.
*After 3 breaths drop your hands and step back to plank. Lower down to Chaturanga Dandasana, Updog, and Downdog.
*Repeat on the left side

The benefits of Prayer Twist are:

*Rinses internal digestive organs

*Strengthen buttocks

*Lengthens spine

Getting into the position:
*From Downdog, step or jump to the top of the mat. Big toes touching
*Inhale to chair pose (Sit deep into your chair or squat, weight is in your heels, lift your toes to make sure the weight is in your heels, arms reach high, heart lifts)
*Hands to heart center
*Exhale twist to the right
*Left elbow on the outside of your right knee
*Twist from the center of your body, hands at heart center, palms press together to deepen the twist
*Gaze to the sky
*Make sure your left knee is not creeping forward
*Hips square to the front
*After 3 breaths, exhale release to forward fold
*Step back to plank
*Push back to Downdog
*Repeat on the left side

Retrieved from http://www.yogajournal.com/practice/1633#

The benefits of Supine Twist are:
*Releases tension in your body
*Rinses body of impurities

Getting into the position:
*Lie on your back
*Draw your right knee to the outside body, towards your armpit
*Release your right arm long
*Draw your knee across your body with your left arm
*Gaze is over your right shoulder
*Shoulders on mat
*Release your leg and switch sides

Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)


I hope you enjoy these wonderful and rejuvenating poses.


Have a HAPPY and SAFE New Years!!!

Connecting

Hi Everyone!

I apologize for my two week hiatus! But I'm back :)

This week I want to focus on connecting the breath, mind, and body. I was inspired to discuss "connecting" because this weekend I connected with wonderful friends, met new, interesting, and beautiful people, and this past Monday I reconnected with an old and amazing friend! Each person had an intriguing and unique story to tell, and each person shared wonderful news; new jobs, engagements, upcoming nuptials, birth of babies, new homes, the inspiration they find in life, etc.

I realized today how important it is to connect and stay connected with those who have and continue to have a positive impact in my life. I have never felt so relaxed, fresh, renewed, and inspired!

So what does it mean to connect with your breath, mind, and body? Well, the breath relaxes the mind, guides every movement, and strengthens the body. In order to find this connection, you must simply breathe :)

*Close your eyes

*Take a deep inhale through your nose and exhale out your nose

*Imagine your breath as the ebb and flow of the ocean waves: inhale...the wave crashes, exhale....the water recedes

*Focus on this and make the connection between breath and mind

*You may stay in a comfortable still position, begin your stretching, or everyday tasks

*Be mindful of the breath rushing through your body, bringing fresh oxygen to your blood and cells

*You will notice your movements become a bit more fluid and graceful

*This is the connection of breath, mind, and body!!!

Happy Connecting!

Yoga Pose of the Week: Low Plank (Chaturanga Dandasana) and Upward Facing Dog (Urdhva Mukha Svanasana)

Hi All!

I hope you are having a fabulous week! This week I am focusing on Low Plank (Chaturanga Dandasana) and Upward Facing Dog (Urdhva Mukha Svanasana)

Both these poses offer wonderful benefits. They strengthen your upper body and open your heart.

I personally love Chaturanga Dandasana. It requires strength, focus, and balance. I feel so powerful and in control when I enter this pose. It strengthens so many parts of your body: your back, shoulders, triceps, and abs. Sometimes I like to hang out in low plank and push back up to high plank, and repeat. It's a super gnarly triceps workout!

During a yoga practice you often do A LOT of Chaturangas and the transition into Upward Facing Dog. Please be mindful when doing this movement and transition. You can run the risk of collapsing your lower back, crunching your neck, hurting your wrists,  hyperextending your elbows, and dipping your shoulders too low. PLEASE do not be wary of these poses after the above disclaimer, the steps below will get you in and out of the poses safely. Enjoy and have fun working out your arms and opening your heart ;)

The benefits of Chaturanga Dandasana are:
*Strengthens the shoulders, triceps, and abs

*Stabilizes entire body

Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)

Getting into the position:
*From high plank, shift forward onto toes

*Crown of head reaches forward

*Lower halfway down
*Elbows connect to ribs
*Watch to make sure the tops of your shoulders are not dipping down

Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)

NOTE: A modification for this posture is to lower to your knees

Getting out of this position and into Upward Facing Dog (Urdhva Mukha Svanasana):
*Roll to the tops of your feet

*Press into the hands

*Heart reaches forward

*Shoulder down the back to create a long neck

*Engage thighs off the mat

Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)

The benefits are:
*Increase lung capacity by opening chest

*Lengthens the abdominal muscles

*Opens heart

*Strengthens shoulders, trapezius, and upper arms

Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)

From Upward Facing Dog, engage your core, roll over your toes, and push back to Downward Facing Dog

Chaturanga Dandasana 

yogadork.com

Urdhva Mukha Svanasana

beginning-yoga.info

Yoga Pose of the Week: High Plank

Hi Everyone!!! I hope your yoga practice is going well! 

This week we are focusing on High Plank. From mountain pose, you will exhale Forward Fold, inhale Half Lift, and exhale step back to High Plank.

The benefits are:
*Strengthens the arms, shoulders, wrists, and spines

*Tones Abs

Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)


Getting into the position:
*Plant hands, step feet back
*Shoulders over wrists
*Crown of head reaches forward, and heels reach back
*Engage your core
Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)

Yoga Pose of the Week: Mountain Pose (Tadasana)

Hi everyone!!! I hope you are enjoying the first signs of Fall! I love this weather. The cool crisp air, warm tea, hearty soups, and the calming sound of rain.

This week we are focusing on Mountain Pose (Tadasana). Mountain pose is a strong pose. Every muscle is engaged and you begin to feel grounded to the earth. You will also experience some lightness as your arms reach high to the sky.

This pose starts our Sun Salutation A (Surya Nama Skar A)

The benefits are:
*Decompresses the vertebral column
*Strengthens the shoulders
*Opens your chest and heart
*Ignites the nervous system
Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)


Getting into the position:
*Big toes touch
*Arms reach high
*Shoulders melt down your back
*Pinkies turn in
*Engage your legs, and feet are firmly grounded
Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)

Yoga Pose of the Week: Standing at Attention (Samasthiti)

I hope everyone's week is going well!


The yoga pose of the week is Standing at Attention (Samasthiti)


The benefits are:
*Creates supported space in spinal column
*Calms the mind and nervous system
*Promotes good posture
Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)


Getting into the position:
*Feet come together, big toes touch
*Hands meet at heart center
*Engage your things
*Ground down through your feet, toes spread wide
*Shoulders down back
Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)

Namaste

Practicing yoga on a beautiful day in Laguna Beach with beautiful people! What a great way to start a Sunday! Thank you all who joined me to practice a little yoga!

Pose of the Week: Ragdol (Uttanasana)

I hope everyone is doing well!

The Pose this week is Ragdoll (Uttanasana)

The benefits are:
*Releases the spine
*Opens the backside of your body
*Oxygenates your central nervous system (brain and spinal column)
*Soothes, revitalizes, and neutralizes the central nervous system
*Stimulates and rinses abdominal organs
Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)


Getting into the position:
*Feet are hip width distance apart, fan your toes
*Soften your knees
*Grab opposite elbows and hang heavy
*Relax shoulders and neck
Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)

Pose of the Week: Downward Facing Dog (Adho Mukha Svanasana)

Downward Facing Dog (Adho Mukha Svanasana)


The benefits are:
*Decompresses spine
*Strengthens shoulders and arms
*Opens the shoulder girdle and trapezius muscles
*Helps bring fresh oxygen to the central nervous system
Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)


Getting into the position:
*From child's pose, inhale to all fours or table top position
*Exhale tuck your toes, hips to the sky (Feet are hip width distance apart)
*Fingers spread wide like starfish
*Roll your shoulders and draw your scapulae down your spine
*Chest presses towards thighs
*Relax your neck and gaze towards the back
*Draw your belly button towards spine
Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)

Pose of the Week: Child's Pose (Balasana)

The Yoga pose for today is Child's Pose (Balasana):

Child's Pose may start the practice and is a pose you may come to any time during the practice to restore and neutralize your body.

The benefits are:
*Warms up shoulder and arms
*Neutralizing posture
*Slows the heart rate
*Creates full body rest
Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)


Let's get started:
*Knees open wide
*Big toes touch
*Arms reach forward
*Forehead to mat
*Exhale hips to heels
*Breath!!!
Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)

Mind*Body*Soul*Yoga

Waimea Canyon Kaua'i

Na Pali Coast Kaua'i

Cave at the Na Pali Coast

I recently came back from a trip to Kaua'i. The beauty of the garden island was breathtaking and inspired me to deepen my own yoga practice. Every morning I woke up refreshed and energized. I felt the connection to my own mind, body, and soul. The experiences had were ones I will never forget and the sights I saw were extraordinary. I find myself daydreaming about the clear turquoise water, the sandy beaches, the natural waterfalls untouched by humans, the rigid cliffs, and the sheer power of the ocean. At times I forget the beauty of this planet and the pure joy nature brings. I came home renewed and ready to take yoga to the next level. I hope everyone enjoys this blog and please contact me if you would like to deepen or begin your yoga practice. I promise you it is a journey that you will never forget! I also ask that each day you thank Mother Earth and the Higher Being for providing such a beautiful place to live.