April Pose of the Month: Opening the Outer Hip with Supine Figure Four

 As we enter into the spring months, the bright sun beckons us outside for walks in the mountains and bike rides through the hills.  Keeping the hips and lower back safe and spacious with proper stretching will keep the body resilient through the spring season and into summer.

 Supine Figure Four is a modified version of Half Pigeon Pose (Eka Pada Rajakapotasana).  It is a safe and effective way to access the deep muscles of the outer hip.  Practice Supine Figure Four or the described variation below after exercise or at the end of each day and begin to notice subtle changes in the flexibility of the low-back and the general health and performance of the knees.  

Remember, “the key to advancing in yoga is to open the hips without injuring the knees”, as said by yoga teacher Eddie Modestini.  Never persist in a hip stretch if you experience pain in the knees. 

 How to do Figure Four: 

1. Lay on your back with arms at your sides, palms facing down, and the legs outstretched.  Take a few minutes to feel your spine lengthen and let your nervous system and your heart-beat slow down.
2. Come into a bridge-pose set-up by bending one knee at a time into your chest and then set your feet to the ground with knees bent.  Move into a figure four position by crossing your right ankle over your left knee.  If there is no pain in your right knee, raise your left knee into your chest, thread the needle created between the legs with your right arm and grip the left leg with both hands. 
3. With straight arms, allow your head to relax back onto the ground or onto a support and let gravity encourage your hips to descend toward the earth.  Stay for 2-3 minutes.
4. Repeat on the second side.   

Variation:

Figure Four can also be done with the support of a wall.  Laying in Viparita Karani (February 2009 Pose of the Month), cross the right ankle over the left knee.  Stay here hinging the right leg toward the wall or deepen the stretch.  To do so, bend the left leg and slide the left foot down the wall.  Using the support of the wall, you can stay in this Figure Four Modification for up to 5 minutes on each side. 

September Pose of the Month:  twisting out toxins with Marichyasan III

This twisting pose is often referred to as the Sage Pose, one who cultivates wisdom from both age and experience.  In the experience of yoga, one can find that clearing out of contaminants in the mind.  A clarity of mind aids in the evolutions of wisdom, knowledge, enlightenment.  Working with twisting poses, and particularly Marichyasana III, helps you cultivate the patience to squeeze out toxins and release negative thoughts as you grow in awareness and sensible wisdom.

HOW TO:
(1)Begin in Dandasana, Staff Pose, sitting on the floor with legs outstretched.
Engage your thighs to open your hamstrings.
As your tailbone grounds down into your mat, let each vertebrae rest comfortably on top of the next, lengthening up the spine.
Imagine that a string in the center of the top of your head is gently pulling your head up from your shoulders, as your shoulders drop away from your ears.

(2) Keep your left leg outstretched, thigh engaged, while you press through your heel  (as if you are standing against the wall).
Bend your right leg, pressing your right foot into the ground, near your left thigh.
Here’s the challenge: try to really stabilize your right foot, pressing all points of the foot down into the mat and allowing this action to lengthen your spine up any amount more.
With arms resting at your sides, take in a couple deep inhales, and releasing fully through exhales, staying in the present moment with the pose.

(3)Time to twist. Imagine that there are three areas to twist from: the lower torso, the ribs and the chest. On an exhale, begin twisting towards the bent leg, from the bottom up- - torso to ribs then chest. Wrap your left arm around the right knee as your right hand presses strongly into the ground behind you, lengthening the spine.  Gently, look over your right shoulder.

(4) Hold the pose, but not your breath. Since twists squeeze out toxins from your liver and kidneys, imagine your inhale moving to those places, as the exhale releases the unnecessary particulates. 
Try to remain twisting out the toxins for three deep inhales and three full exhales.

(5) On an exhale, untwist.  Return to Dandasana for a full inhale and exhale.

(6) Repeat this action with the right leg outstretched and the left leg bent, twisting toward the left.

July Pose of the Month: Adho Mukha Svanasana (Downward Facing Dog) by Brandi Herricks

Downward facing dog can be such a beneficial pose when practiced correctly. This partial inversion allows blood flow to move more freely toward the heart and brain, and creates traction for the neck and spine. Once the body is properly aligned, the pose may reduce compression in the shoulder joint as well as create expansion through the entire upper trunk. The legs are used as a source of strength in the pose, but also  receiving great length through the hamstring, calf and ankle. The downward facing dog pose can be performed with limited space and is a greatly rejuvenative pose to incorporate into your day!

Begin by coming to hands and knees, with the wrists under shoulders and knees under hips. Spread through the fingers and palm of the hand and try to create balance of weight ditribution on both inner and outer palm of hand (specifically first finger mound, thumb mound and pinky finger mound.) Take a deep breath in and on an exhale, curl toes under and straighten the legs. Relax the jaw and allow the head to hang heavily, perhaps gazing toward the pit of the belly or upper legs. Once here, really engage the legs, lifting the knees and muscle of the thigh. The upper thigh (femur) bones should move back in space, while also drawing the inner groin back. Stretch the outer heels down toward the Earth.

Take another deep inhalation and on the exhale, feel the belly-button move back toward the low spine for support. Draw the lower ribs in toward the back body, while keeping the side waist long. Notice what is happening with the hands, and allow for the balancing of weight distribution to come back to the first finger, pinky and thumb mounds. Keep the engagement of the legs for support and strength in the pose and hold here.

Once the body is ready to release, deeply inhale and drop down to the knees on an exhale. Press the sit bones back toward heels and extend arms forward to rest in child's pose.

To modify, especially if you feel wrist compression or shoulder fatigue, the pose may be done at a wall. Step a few feet away from the wall and bend forward from the waist. Press the palms into the wall, with the same expansion through fingers and balanced weight distribution. Allow arms to straighten and really lengthen the torso. Feel the breath wide and press the sit bones straight back in space. Find the same lift of the legs that you would on the floor, and feel long through the back of the leg. Spread the low belly and thus feel the low back expand. Keep the body toward 90 degrees and allow the shoulders to be in line with the hips (or higher). Upper spine remains long and belly button comes toward the back body on an exhale. Remain strong in the shoulder girdle, not dropping the under-arm toward the Earth. Spread through outer shoulder blade and enjoy! To release away from the wall, relax the arms and step toward the wall until stability is present in the mid-body, and lift to standing.

Feel the nourishing qualities that come forth from this pose and practice as often as you like. Over time, the downward facing dog will become a resting posture in your practice and will keep the mind still, while body focused!

Integration of the Downward Facing Dog pose into Spiritual Alignment by Lauren Beale

In many styles of yoga, downward facing dog or Adho Mukha Svanasana, is considered "home base." In this amazing posture all parts of the body are brought into balance, both in strength and in opening. Downward facing dog is also about coming into your fullness and feeling all parts of yourself come together. As the body is deeply invigorated and opened, there is also a sense of rejuvenation and restoration as the heart and brain are bathed in healthy fresh blood. As the body opens, the breath then is able to move into every cell filling them with prana or life force energy.

In down dog, both the hands and feet are connected to Earth inviting a sense of groundedness and stability. As we establish that grounded relationship to Mother Earth, we are open to receiving nourishment, support and protection in whatever way it is needed in our life at that moment. Downward facing dog is about coming "home" and letting go of any excess tension, resistance or pain that keeps us from honoring our innate right to feel loved and supported.

When we are able to practice downward facing dog with balanced alignment and ease, we can be reminded that to be fully connected to our bodies and our lives is not meant to be a struggle. When we are truly able to let go and come fully into this amazing pose we surrender to our pure potential and awesome possibilities become available on all levels!

May Pose of the Month: Variation of a "Back-pack Strap" by Brandi Herricks

"Back-pack Strap" is a phrase I use to describe the action of this pose, because it can feel like you are wearing a back...a therapeutic and relieving back-pack.

Grab an 8' or 10' strap (available at Boulder Bodyworks if you do not own one). Take the strap behind you and wrap it along the lower tip of the scapulae with equal length on left and right side of the body. The right side of the strap will wrap under your right arm and over your right upper trapezious. Allow the strap to drop over and hang across your back. The same occurs for left side. To receive the action of the pose, allow hands to come behind and take a hold of those loose strap ends. Allow the strap to criss-cross below the neck spine, taking right hand to left side strap and left hand to right side strap (photo shows without criss-cross, you may try either way). Relax through the upper trapezious and neck; release the lower jaw away from upper jaw and drop tongue. Draw the strap downward to feel a release in the tissues of the upper back. You may do this movement seated or standing. You may be able to get more range if standing, so that the arms may extend long behind you. You may have the tendency to draw the shoulderblades together. Be conscious of releasing this action; feel the tissues behind the shoulderblades soft. Hold here for up to a minute, repeat as feels suitable. Enjoy!

March Pose of the Month: Balasana with Arm Variation by Brandi Herricks

Known as Child's Pose, in English, Balasana is a great way to simply sink into the body for rest.

Beginning on hands and knees, situate the big toes together and the knees as far apart as is comfortable beyond hip distance. Then, allow the belly to drop between the knees and forehead to the floor, extending the arms. Breathe deeply and feel the breath extend along the spine and expand through the sides of the body.

Press the palms into the Earth, extending the fingers and opening the bones of the hand. As you press down into the palm, find balance under the first finger mound and the thumb mound of the hand. Then, lift the palm of the hand (keeping fingertips down) and find height in the forearms, creating space in the underside of the arm. Release the palms down and allow the scapulae to descend into the back body as well as down the back, toward the waist.

Find ease of the forehead resting on the Earth, releasing any tension through the neck and jaw. For second arm variation, take hands together at the sacrum. Clasp the hands with interlaced fingers and palms facing one another. Take a deep inhilation and extend the arms back in space. Allow the inner wrists to move toward one another as the arms lift skyward. Feel the inner arm lengthen and the collarbones widen. Breathe deeply into this movement as the sides of the neck grow long. Relax the arms on an exhale and release the hands. Reverse the grip of the palms (opposite finger forward) and repeat. After completeing both variations, allow the palms to relax, upward facing, outside of the hips.

To come out of the pose, draw hands toward the knees and press into the palm to gently extend the body upward. Once more on hands and knees, notice how the body feels and create organic movement to further open the spine.

February Pose of the Month: Viparita Karani by Brandi Herricks

Whether at home, at work, or as you travel, this is a great pose to rejuvenate all systems of the body.

Come to a clear space along a wall. If you have blankets, fold them 1'x3', and place the long edge six-ish inches from the wall. You may use up to 3 blankets or gain the same benefilts by lying flat. Roll from your side (sit bones near wall) onto the blankets so that the pelvis is situated evenly (If you have a bolster, you may do the same as with blankets). Roll up or scooch your way to the wall if you are lying flat. Allow the legs to go up the wall, but not so close that the hamstrings are being pulled. This should be a relaxing and soothing pose. To further support the body, you may place a small support under the neck and head.

Rest into the pose, allowing the arms to be at your side with the palms upward facing. Breathe. Blood pools into the pelvic and abdominal regions, nourishing the reproductive and digestive systems and giving this pose it's name, meaning inverted lake. Viparita Karani reduces fatigue in the lower body and soothes the nervous system as it revitalizes the lungs and brain.

You may remain in this pose for up to 15 minutes or longer. 5-10 minutes a day would be great support for daily stress, headaches and sleeplesness. When you are ready to exit the pose, bend knees into chest and slowly roll onto your side and help yourself up. Sit for a moment before standing, take a deep breathe, and continue your day!

December 08 Yoga Pose of the Month: Purvottanasana by Brandi Herricks

As we go through our busy lives: working, running the kids around, preparing for holidays, etc., we begin to create tension within the physical body. For many of us, this comes into the upper back, shoulders and neck. As we type, talk on the phone, drive, and even eat, the upper back rounds forward and we collapse the front chest and shoulder. This month's pose is meant to release the muscles from Deltoid (shoulder) into Pectoralis Major (front and side chest).

Preparation...
While at work, at home or even at the dinner table, bring your seat to the edge of your chair. Be cautious that your chair is stable; secure the back of your chair into the wall or make sure the chair is not on wheels, maybe a co-worker or family member joins you and they hold the back of your chair, then you swap!
Action...
Spread the palm of your hand and bring to outside of hips (on chair). Fingers drop off of the front of chair. Scooch your feet forward and use the strength of legs to lift your seat off of chair. Legs may be bent at 90 degrees (for less weight bearing) or straight. Once body is extended, straighten arms, but keeping a micro-bend at elbow. Then, LIFT your heart and sternum to the sky. As you do so, the collar bones widen and shoulder blades drop down back. Neck is long. BE CAUTIOUS OF THE NECK. Best to keep chin tucked toward chest, or maybe gently lifted, but not dropped back in space.
Feel the space through your shoulders and chest! Hold for up to 5 deep breaths. Drop your seat back to chair and try again. This time, you may externally rotate arms so that inner wrist is facing your hip and fingertips are dropped off of chair's side (rather than front). Secure your spread palm into the chair's seat for stability and perform same lift and expansion.

Ahhh, now with that awareness, you can go back to what you were doing...but allow the space to remain. Release your jaw, drop your shoulders and breathe.
N A M A S T E