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International Day of Yoga: Celebrating a Global Practice

By Yoga

International Day of Yoga: Celebrating a Global Practice

The International Day of Yoga was established by the United Nations on December 11, 2014, and is observed annually on June 21. This day honors the ancient practice of yoga and its holistic benefits for mind, body, and spirit.

Origins and Significance

The proposal for International Day of Yoga was introduced by the Prime Minister of India, Narendra Modi. In his address to the United Nations, Modi emphasized, “Yoga is an invaluable gift from our ancient tradition. Yoga embodies unity of mind and body, thought and action … a holistic approach [that] is valuable to our health and our well-being. Yoga is not just about exercise; it is a way to discover the sense of oneness with yourself, the world and nature.”

Promoting Healthy Lifestyles

International Day of Yoga highlights the importance of adopting healthy behaviors and lifestyle choices to enhance overall well-being. On this day, numerous events and special classes are organized worldwide to raise awareness, share knowledge, and celebrate the practice of yoga.

The Essence of Yoga

Yoga is often perceived as a physical exercise, but it encompasses much more. It involves practicing mindfulness, breathing techniques, and living a balanced life. The discipline and devotion required in yoga foster qualities such as non-attachment and consistency, which are essential for personal growth and enlightenment.

The Journey of Yoga

For many, yoga begins as a simple physical activity. However, as one delves deeper into the practice, the spiritual and philosophical dimensions of yoga become evident. Sacred texts like The Bhagavad Gita, the Yoga Sutras, and the Upanishads provide profound insights into the essence of yoga, emphasizing the unity of mind, body, and spirit.

Celebrating International Day of Yoga

Celebrating International Day of Yoga can be an opportunity to deepen your practice and connect with the global yoga community. Participating in local events and classes can enhance your understanding and appreciation of yoga’s transformative power.

Why I Practice Yoga Everyday and Not Only on International Yoga Day

Truth be told, I have never done much to observe International Day of Yoga. That’s not to say I don’t appreciate the day, it’s just that at this time in my life and where I am within my yoga teaching career, I am on a mission to emphasize showing up consistently. Yoga, while described as a practice, is a lifestyle. The practice is not just about the physical postures, but about practicing how to breathe, how to live, and how to be. For me, yoga is not something I do, but rather something that has become embedded within me —  It is a way of being.

In today’s world, immediacy is everything. Instant results, outcomes, and gratification driven by greed and desire are sought after. The yoga practice does its diligence in practicing the opposite. The yoga practice teaches discipline, devotion, and non-attachment amongst many other heightened qualities and values. Great faith is required along the yogic journey towards true enlightenment, which can only be attained through a consistent and steady practice with good intention. Granted, if I reflect on how I started yoga, I did not know all that it had to offer me. I did not know its dealings with the divine, I did not know how much effort it required off the mat, and I did not know that it has way more to do with the inner landscape than the outer landscape. I did not know of books such as The Bhagavad Gita, the Yoga Sutras, or the Upanishads. I did not know about the various paths, lineages, and philosophies which are the backbone and guiding force of the practice we are accustomed to in the west. And I suppose had I not started where I did, I may not appreciate where I currently am and all the knowledge and reverence I have gained along the way. Which illustrates the dualities present within the teachings of yoga: ignorance and bliss, darkness and lightness, evil and virtuous.

In my experience, yoga reveals itself over time. It may begin as a seemingly simple physical practice and nothing more. It may be that way for a while, and if that brings one to their yoga practice, it is to be celebrated. Whether or not it is conscious, when someone steps on their mat with good intention, their entire system is being prepared for the depth of the yoga practice. How deep someone decides to explore within each lifetime is none of my business. It does not happen overnight, this I know. In fact, living in ignorance and/or darkness is often necessary so that one can experience and appreciate attunement and/or lightness.

I will continue to emphasize consistency, but perhaps this year I will celebrate International Day of Yoga. Knowing that for many people it may be the drop that gets them started on their journey, it may be the drop that tips them towards lightness, and for some it may be the only drop in this lifetime and that is okay.

— Melanie Rodriguez, ERYT 500 Melanie Rodriguez headshot

Reflecting on Your Practice

As you observe International Day of Yoga, take a moment to reflect on your intentions and goals for your yoga practice. Consider how yoga fits into your life and how it has evolved over time. Allow the practice to unfold naturally, revealing its deeper layers and guiding you towards greater self-awareness and harmony.

International Day of Yoga serves as a reminder of the profound impact yoga can have on individuals and communities worldwide. By embracing the practice with sincerity and dedication, we can contribute to a healthier, more harmonious world.

Resources:

United Nations: International Day of Yoga

06/18/2024
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Om symbol with blue and white gradient background

Why Do We “Om” in Yoga Class?

By Yoga

When I was in high-school, I had a friend who had a tattoo of the symbol of “Om” on her arm. It always intrigued me because it was such a captivating image and I’d never seen anything like it before. When I asked her what it meant, she said that it was “the sound that the universe makes” and right then and there I was hooked.

I’d dabbled in yoga classes throughout high school and college, and eventually started my 200 Hour Yoga Teacher Training program. This is where I really got to study the meaning of “Om” and also chant it and feel its vibrations both through my own voice and in the yoga classes and Kirtans I attended. Throughout my career as a yoga teacher, I attend hundreds of hours of trainings, especially in topics on Yoga Philosophy and the Sanskrit language. Through it all, the meaning of “Om” and its origin and history always intrigued me the most!

The Origin of Om

  1. The sound “Om” (or “Aum”) is seen throughout many different cultures, movements, and religions, especially in Hinduism, Buddhism, and Jainism. This powerful sound can be considered the essence of the ultimate reality, consciousness, or greater higher truth.
  2. The sound of “Om” is composed of three phonemes: A, U, and M. Each part has deep symbolic meanings that can be unpacked in lots of different ways and across many different cultures. It is said to represent the three major states of human consciousness: the waking state, the dream state, and the deep sleep state. Beyond these states, the silent part of Om that follows represents the state of pure consciousness that transcends the ordinary experiences of life. This is a giant concept wrapped up in a very small word.
  3. The origins of Om trace back to the earliest Vedic texts. In the Rigveda, one of the oldest known scriptures in the world, the syllable is mentioned and is discussed with great respect. Over time, its significance expanded and was deeply elaborated in the Upanishads, the ancient Sanskrit texts that form the philosophical basis of Hinduism.

Om in the Upanishads

The Upanishads are a collection of philosophical texts that explore the nature of reality, the self (Atman), and the universe (Brahman). They mark the highest point of Vedic thought and are considered the end part of the Vedas, also called Vedanta, meaning “the end of the Vedas.”

Mandukya Upanishad: This is arguably the most important text concerning Om. It dedicates an entire discourse to the analysis of the sound. The Mandukya Upanishad begins with the statement that Om is the whole universe, and it elaborates on the symbolic meanings of each part of the syllable (A, U, M) as well as the silence that follows it. The text states: “Om, this eternal word is all; what was, what is and what shall be” (Mandukya Upanishad 1.1).

Chandogya Upanishad: This Upanishad also places a strong emphasis on Om. It describes Om as the Udgitha, the chant that accompanies the offering in Vedic rituals. It mentions: “The syllable Om is indeed Brahman. This syllable is the highest; whoever knows this syllable obtains all that he desires” (Chandogya Upanishad 1.1.1).

Taittiriya Upanishad: This text describes Om as the representation of the essence of the Vedas. It emphasizes that chanting Om with understanding leads to the realization of the ultimate reality.

Om in the Yoga Sutras

The Yoga Sutras of Patanjali, one of the foundational texts on yoga philosophy, also refer to Om. Patanjali’s Yoga Sutras describe a practical path for attaining liberation through the eight limbs of yoga. It is said that the Yoga Sutras are meant to help us manage and alleviate human suffering. In this text, Om is identified as a tool for meditation and spiritual growth.

Sutra 1.27: “Tasya vachakah pranavah” translates to “His name is Om.” This sutra indicates that Om is the verbal expression of Ishvara, which may be translated to God or the supreme consciousness or a greater higher truth.

Sutra 1.28: “Tajjapas tadartha bhavanam” translates to “The repetition of Om and meditating on its meaning is the way.” This sutra suggests that the continuous chanting of Om, along with contemplating its significance, helps the practitioner to connect with the divine consciousness and achieve spiritual advancement.

The Yoga Sutras highlight Om as not only a symbol of divine presence but also a powerful practice in the path of yoga. This could be one of the reasons why you experience chanting the sound of Om before and after yoga classes. You may also chant the sound of Om for its protecting and cleansing qualities, too.

The Cleansing Power of Om

I once heard Om be described as sandpaper or a Zamboni for the mind. Just as sandpaper smooths rough surfaces and a Zamboni clears and polishes the ice, chanting Om can clear and calm the mind. The vibrations of Om work on a subtle level to scrub away mental clutter, distractions, and negativity, leading to a clearer and more focused state of mind.

This metaphor highlights the transformative power of Om in meditation and mindfulness practices. By repeatedly chanting Om, practitioners can experience a gradual yet profound purification of the mind, leading to enhanced mental clarity and inner peace. Chanting Om creates vibrations that resonate throughout the body, especially in the chest, throat, and head. This resonance is believed to have a calming effect on the mind and body, aligning the practitioner with the universe’s fundamental frequencies. The vibrational aspect of Om is often experienced as a form of sound meditation. The initial “A” sound originates in the lower abdomen, the “U” rolls up through the chest and throat, and the “M” sound is felt in the lips and the top of the head. Finally, the silence that follows is as significant as the sound itself, symbolizing the infinite and the indescribable.

Om in Meditation and the Yoga Practice

In yoga practice, Om is frequently chanted at the beginning and end of sessions. This sets a tone of reverence and focus, helping practitioners transition into a mindful state. The sound is believed to harmonize the mind, body, and spirit, fostering a sense of unity and peace.

Psychological and Physiological Benefits of Om:

  • Reduces stress
  • Lowers the heart rate to a healthy level
  • Increases overall well-being
  • Activates the vagus nerve, which plays a crucial role in calming the nervous system
  • Calms the mind
  • Reduces anxiety
  • Helps to center the room before any yoga class

Om is more than just a sound; it is a representation of the ultimate reality and the cosmic vibration that underlies all existence. Its origins in the Vedic texts and detailed explanations in the Upanishads and the Yoga Sutras underscore its significance in spiritual practices.

Chanting Om connects practitioners of yoga to a long tradition of spiritual practices and offers a way to experience unity and peace within the self and with the universe. As you chant Om, you are not just producing a sound; you are tuning into an ancient tradition and aligning yourself with the very essence of life.

When it comes to chanting any mantra or Sanskrit word, it’s important to understand why you’re chanting it. There is so much beauty in the language and there are so many amazing meanings to every Sanskrit word and the mantras. You can always decide what you are comfortable with and what you want to hold back on. It can be really exciting and helpful to also teach your students and clients about this history and why you are chanting or asking them to chant with you!
It’s also important to note that the learning never ends. Once you research the meaning and history of certain words and chants, you become even more connected to the lineage and history of yoga and its impact on the world today.

References:

  • Mandukya Upanishad: “Om, this eternal word is all; what was, what is and what shall be” (Mandukya Upanishad 1.1).
  • Chandogya Upanishad: “The syllable Om is indeed Brahman. This syllable is the highest; whoever knows this syllable obtains all that he desires” (Chandogya Upanishad 1.1.1).
  • Taittiriya Upanishad: Descriptions of Om as the representation of the essence of the Vedas.
  • Yoga Sutras of Patanjali:
    Sutra 1.27: “Tasya vachakah pranavah.”
    Sutra 1.28: “Tajjapas tadartha bhavanam.”
06/17/2024
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Urdhva Hastasana

The Sun Was Our First Teacher (The Origin of Sun Salutations)

By Yoga Asana

Sun Salutations are one of the main parts of a Vinyasa Yoga class that have always fascinated me because of the love/hate relationship I have with this series of asanas (yoga poses). When I first started practicing yoga, I remember struggling with chaturanga, getting confused over upward facing dog, and feeling so out of sync with my breath in the movement of it all. However, I kept going back to yoga classes because the sun salutations only took up a small portion of class and I always knew the standing poses were coming immediately after them.

After taking more yoga classes and eventually feeling stronger in places I hadn’t ever felt strong before, I actually started to understand how to breathe. Poses like chaturanga and upward facing dog weren’t a mystery for me anymore. Eventually, I looked forward to practicing sun salutations and would be disappointed if I took a class that didn’t include them.

Today, if I don’t have time for a full yoga practice, I’ll move through a few rounds of sun salutations and feel incredible both during and after. My journey with this interesting set of poses has always intrigued me because of their name, the way I personally feel when practicing, and the overall vibe and energy that are cultivated in the room whenever I teach them in classes. Like most concepts in yoga, Sun Salutations have a beautiful backstory and overall history in the practice.

Sun Salutations: Origins and The Sun as The Teacher

Sun salutations, or Surya Namaskar, are a series of poses that are linked together with the breath. They’re usually practiced at the beginning of class, after students have moved through some warm-ups and connected to their body. This sequence of poses is not only a physical exercise but also a traditional practice that honors the sun. One of my yoga teachers once told me that the sun was the first teacher, or guru, so we honor that concept at the start of a yoga asana practice.

The first time I visited my family in Puerto Rico, they taught me that the TaĂ­no people, who inhabited the island before European colonization, used to worship the sun. Their spiritual beliefs were deeply intertwined with nature, and they were deeply connected to the earth and her energies. This intrigued me a lot because of both my love for this practice that honored the sun and my love for my family background.

After doing a little research, I found out that the primary deity associated with the sun was YĂşcahu (YĂşcahu Bagua MaĂłrocoti), the god of cassava (a staple food crop) and the sea. While YĂşcahu was not directly the sun god, the sun itself was considered an important celestial body, essential for the growth of crops and the sustenance of life.

The Significance of The Sun

My personal experience with learning about the sun and its significance came directly from my Puerto Rican culture, but I began to also learn how the sun has always been one of the most honored sources in cultures around the world. Throughout history, the sun has been seen not only as a life-giving force but also as a teacher. Ancient civilizations, from the Egyptians to the Greeks, recognized the sun’s important role in the natural world. In Hinduism, Surya is considered the source of wisdom and spiritual enlightenment.

In Hindu mythology, Surya is depicted riding a chariot harnessed by seven horses, symbolizing the seven colors of the rainbow and the seven chakras. This imagery highlights the sun’s role in sustaining life and sharing wisdom. The Gayatri Mantra, dedicated to Surya, invokes the sun’s light to illuminate the mind and soul.

In astrology and astronomy, the sun’s movements were tracked, leading to the development of solar calendars that guided agricultural practices, festivals, and daily routines. The solstices and equinoxes were celebrated as sacred events, marking transitions in the solar cycle.

Today, many of these beliefs and practices are still present, and modern research always points to the health benefits of being exposed to the sun. Ayurveda, the sister science of yoga, stresses the importance of feeling the heat of the sunlight (before it’s too strong) to boost mood and to also support digestion and overall well-being.

The Sun as Our Teacher

During my 200-Hour Teacher Training, my teacher taught us that the sun is the first teacher and the sun is also seen as the remover of darkness. The Sanskrit word “guru” can be translated as both “teacher” and “remover of darkness” as well, so it makes sense that the sun is an energy and a concept to acknowledge and say thanks to.

There is an invocation that is often chanted before studying and teaching yoga philosophy that states:

om ajnana-timirandhasya jnananjana-salakaya
cakshur unmilitam yena tasmai sri-gurave namah

One of the translations is:

I offer my respectful obeisances unto my spiritual teacher, who has opened my eyes, which were blinded by the darkness of ignorance, with the torchlight of knowledge.

The invocation suggests that the role of a teacher is important to all of us in this lifetime and the sharing of knowledge is something that needs to be continued and passed on. Without the light of knowledge, we will remain in the darkness, which all leads back to the concept of the sun and the light being a source to honor.

YogaRenew has developed a completely online & self-paced 200 Hour Yoga Teacher Training Course where you can become Yoga Alliance certified to teach sun salutations and full vinyasa yoga classes.

Sun Salutations = The Practice of Saluting The Sun

The sequence as we know it today was systematized in the early 20th century by Raja of Aundh, Bhawanrao Shriniwasrao Pant Pratinidhi, who was inspired by ancient practices and adapted them into a flowing sequence of postures. His version became popular and was later incorporated into various schools of yoga, including those developed by T. Krishnamacharya and his disciples, such as Pattabhi Jois and B.K.S. Iyengar.

This practice is not only a physical exercise but also a meditative and spiritual experience. Surya Namaskar (sun salutations) is a series of asanas that are practiced with a focus on breath control and mindfulness. These asanas activate and balance the physical and subtle body, enhancing physical strength, flexibility, and mental clarity.

The practice of Surya Namaskar was often performed at sunrise, aligning with the traditional belief in starting the day with the sun’s positive energy. Today, Sun Salutations may be taught and practiced at various times of the day and modified for all types of classes and abilities of the yogi. Sun salutations may enhance cardiovascular health, improve digestion, and promote muscle flexibility and strength. The synchronized breathwork may also enhance lung capacity and respiratory function.

The meditative nature of Surya Namaskar may help reduce stress, anxiety, and depression. The practice fosters a sense of inner peace and emotional balance. By honoring the sun, yogis can cultivate gratitude and a deeper connection to nature. The repetitive, rhythmic nature of the practice induces a meditative state, promoting spiritual growth and self-awareness.

Modern Studies on Sun Salutations

Modern studies have shown that regular practice of sun salutations can lead to improved cardiovascular health, better metabolic function, and enhanced psychological well-being. The physical movements, combined with mindful breathing, create a holistic exercise routine that benefits both the body and mind.

A study published in the International Journal of Yoga found that practicing sun salutations can significantly improve flexibility, strength, and endurance. Another study in the Journal of Bodywork and Movement Therapies highlighted the positive impact of this practice on mental health, citing reductions in anxiety and depression symptoms among regular practitioners.

Let’s Salute The Light!

During your yoga practice, it’s important to cultivate appreciation and gratitude for both your breath and your body. When you include an appreciation for the sun, the light, and all of the teachers who have come into your life, it elevates your practice and your experience even more. Sun Salutations are a great practice to add into your regular yoga classes or to simply practice on their own.

It’s beautiful to see so many variations and different ways to teach and practice this important and powerful set of poses and to also see more and more people acknowledging the deeper meanings of the yoga asana practice. With so many religions, movements, and cultures in this world, the concept of saluting the light is one that is shared amongst the majority of people. As a species, we tend to say a lot of the same things in different languages and through different rituals, and the Surya Namaskar practice is a great way to come together to connect, move, and breathe together in the mood of honoring the light.

Resources:

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06/11/2024
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LGBTQ+ Spaces in Yoga: A Journey of Inclusivity and Acceptance

By Yoga

In recent years, the yoga community has witnessed a significant transformation in its approach towards inclusivity and diversity. Among the various facets of this evolution, the emergence of LGBTQ+ spaces within the yoga realm stands out as a testament to the progressive spirit of this ancient practice. Let’s delve into the rich history of LGBTQ+ spaces in yoga, tracing their roots, milestones, and the ongoing journey towards creating safe and welcoming environments for all practitioners.

Ancient Origins:

Yoga, with its origins deeply rooted in ancient Indian philosophy and spirituality, has traditionally embraced the concept of unity and interconnectedness. While historical records might not explicitly document LGBTQ+ spaces in ancient yoga, the foundational principles of acceptance and non-discrimination laid the groundwork for inclusivity.

Pioneering Voices:

The modern LGBTQ+ movement within the yoga community began to gain momentum in the latter part of the 20th century. Pioneering voices such as Alan Watts and Swami Sivananda played pivotal roles in advocating for openness and acceptance within yoga circles. Their teachings emphasized the importance of self-acceptance and authenticity, inspiring LGBTQ+ individuals to explore yoga as a means of holistic wellness.

Emergence of LGBTQ+ Yoga Spaces:

As societal attitudes towards LGBTQ+ rights evolved, so did the landscape of yoga spaces. In the late 20th and early 21st centuries, LGBTQ+ individuals began to carve out their own spaces within the yoga community. These spaces provided a sense of belonging and safety, free from judgment or discrimination based on sexual orientation or gender identity.

Varun, founder of Simply Yoga, opened one of the first LGBTQ-friendly yoga spaces in India. After lifelong work with refugees and immigrants, Varun felt it crucial to open a yoga retreat space where everyone felt welcome. Following Varun’s lead, a multitude of LGBTQ yoga spaces have emerged in the west, especially spanning across New York City and California.

Community Building and Support:

One of the most significant contributions of LGBTQ+ yoga spaces has been the sense of community and support they offer to practitioners. From specialized classes and workshops to dedicated retreats and events, these spaces foster a sense of camaraderie and understanding among the LGBTQ+ community, creating opportunities for connection and growth wile fostering safety and inclusion.

At YogaRenew Hoboken, we make an effort to ensure all of our students feel welcomed, safe, and overall excited to be here. Our classes are led by a variety of experienced teachers, eager to hold space for everyone through the power of yoga.

Inclusive Practices and Teaching:

In addition to providing safe spaces, LGBTQ+ yoga instructors have played a crucial role in shaping the inclusivity of yoga practices and teachings. By incorporating themes of acceptance, diversity, and social justice into their classes, these instructors empower students to embrace their authentic selves and celebrate their identities.

Despite the strides made in creating LGBTQ+ inclusive yoga spaces, challenges persist. Discrimination, lack of representation, and cultural barriers continue to pose obstacles for many LGBTQ+ individuals within the yoga community. However, advocacy efforts and grassroots initiatives aimed at promoting diversity and inclusivity are driving positive change.

Looking Ahead:

As we reflect on the history of LGBTQ+ spaces in yoga, it’s clear that there’s still work to be done. By continuing to prioritize inclusivity, accessibility, and social justice, the yoga community can build upon the foundations laid by trailblazers and pioneers. Together, we can create a future where yoga is truly for all, regardless of sexual orientation or gender identity.

The history of LGBTQ+ spaces in yoga is a testament to the power of inclusivity and acceptance within a practice that seeks to unite mind, body, and spirit. From ancient origins to modern-day movements, the journey towards creating safe and welcoming spaces for all practitioners is an ongoing one. By honoring diversity, advocating for equality, and fostering a sense of community, we can ensure that yoga remains a source of healing, empowerment, and liberation for everyone.

LGBTQ+ Yoga & Breathwork Teachers We Love:

Magi Pierce

Luke Simon

Kathryn Budig

Morgan Tyler

Regina Rocke

Scottee

 

06/03/2024
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women holding yoga pose on mountains above forest

Yoga for Hiking

By Yoga

Whether you’re going on an all day, strenuous hike or a short, flat easy hike, getting into some yoga asanas (poses) for a few minutes can be incredibly beneficial. Hiking presents a unique blend of challenges and rewards, pushing your body and mind through different terrains and elevations. As a hiker, embracing yoga asanas and some yogic concepts can enhance your experience, making each step steadier and each breath deeper.

Why Yoga on a Hike?

Before setting out, it’s important to prepare your body for the demands of hiking. Yoga can be a powerful tool for this, addressing key areas such as the chest, legs, hips, and back while also cultivating mental focus and respiratory efficiency. By checking in with yourself on the mat at home or right outside in nature before your hike, you can improve flexibility, strength, and mindfulness on the trail.

Yoga and Nature

Incorporating yoga into your hiking routine strengthens your body, calms your mind, and deepens your connection to the environment around you. Once you begin incorporating yoga into your life more and more, you’ll find that both hiking and yoga each enhances the other, leading to a richer, more fulfilling outdoor experience. Simply practicing a pose or two before you get on the trail can help prevent injuries and also help you release whatever you may have on your mind before you head full out into nature.

Some Reminders When Hiking & Doing Yoga

You know your body better than anyone else. Make sure you are aware of your limitations, injuries (past or present), and overall energy level before practicing yoga or heading out on a hike. Just like you are the only one who can decide what level yoga class you should attend, you are also the only one who can decide what level of difficulty you want to face on a hike. Remember, everyday is different and every body is different. What felt great last week may not feel great today.

If you are a regular practitioner of yoga, you are already in tune with your breath and aligned with how your body feels for you right now. Remember to keep this wisdom with you on any hike and during any physical activity you move through. Don’t forget to have fun and enjoy each moment because that’s really what’s at the heart of hiking, moving, breathing, and living!

Prasarita Padottanasana (Wide-Leg Forward Fold)

When you’re preparing for a hike, Prasarita Padottanasana, or Wide-Leg Forward Fold, can be a great addition to your pre hike prep. Regardless as to the length or difficulty level of your hike, stretching the legs is always helpful. Prasarita Padottanasana is performed with your feet wide apart and your hands down in the ground or up on something. This pose helps in stretching the hamstrings, calves, and the majority of the back body.

It’s especially beneficial as it helps open the hips and strengthens the legs without putting any pressure on the wrists, making it ideal if you’re recovering from a wrist injury or simply want to avoid aggravating any wrist pain. Approach this pose mindfully, ensuring you move slowly into the it to avoid any sudden movements that might strain your legs or back. This asana enhance overall body awareness, and also contributes to mental readiness for any challenges a hike might present.

How to get into Prasarita Padottanasana:

  1. Begin somewhere where you can step your feet wider than shoulder’s width apart. Ideally, when you stand tall and open your arms into a “T” shape, you try to being the edges of your feet beneath the tips of your fingers, but you can certainly take the legs closer together. You might put a backpack down in front of you or even use the back of your car or a tree trunk as you move into this asana.
  2. Bring your hands to your hips and start to fold forward between your legs. If you need to, you can bend your knees to control your descent down.
  3. Reach your hands down to the ground (or your backpack, car, or tree in front of you), and take a look at your toes. Try to have all toe tips facing the same direction or you can play with turning them slightly inward.
  4. Release the weight on your head to elongate your neck and either keep your hands where they are or walk them forward like a Downward Facing Dog with wide legs.
  5. As you breathe in, engage your thighs. As you breathe out, release your chest towards the earth.

*Reminders: Pay attention to the sensation you feel through the backs of your legs and your whole back body. Avoid going to deeply into this asana if you are feeling tight from a car ride or from anything that you did prior to preparing for your hike.

Skandasana (Wide Leg Squat Over One Leg)

Your hips and knees are important for hiking, often bearing all of the activity’s demands. Skandasana is particularly beneficial in preparing these key joints and surrounding muscles for the trails. In Skandasana, you transition into a deep squat that targets one leg at a time, allowing the other leg to stretch out. This asana helps in opening up the hips, stretching the hamstrings and calves, and strengthening the quadriceps and glutes.
If you find yourself needing to take modifications don’t hesitate to adjust your stance or slow down to ensure proper alignment, which can significantly enhance the effectiveness of the pose while protecting your hips and knees. Remember, yoga is about fostering a nurturing relationship with your body, and when approached with care, Skandasana can be a powerful tool in preparing for a hike, enhancing your stability and endurance on the trails.

How to get into Skandasana:

  1. Begin in Prasarita Padottanasana and notice where your hands are. If you need to, grab your backpack or a water bottle, or brace yourself using the bumper of your car or a tree stump.
  2. Begin to bend one knee while keeping your hips facing the same side. Do your best to keep the heel of the bent knee rooted to the earth and the bent knee bending right over the second and third toes.
  3. Reach your sitting bones back in space and extend your chest forward.
  4. Release your hands to the ground or onto something. You may move your hands a bit more forward of your pelvis or towards one leg or the other.
  5. As you breathe in, flex the foot of the extended leg to make sure your toes turn towards the sky. As you breathe out, relax your jaw and shoulders.
  6. Repeat on the left side.

*Reminders: You are as unique as every plant and flower and leaf you see on your hikes! This means you should always listen to your body, notice your breathing, and work with your inhale and exhale to inform you of your limitations. Pay attention to what feels tight and what’s feeling open. Let that inform your pace of the hike.

Purvottanasana (Upward Plank/Reverse Plank Pose)

Hips and shoulders are key players in maintaining balance and stability while hiking, and they can often be areas of tension due from wearing a backpack or uneven terrain. Purvottanasana, or the Upward Plank Pose (also known as Reverse Plank), is beneficial for strengthening these areas in preparation for hiking adventures. In Purvottanasana, you lift your body into a reverse plank position, which engages the muscles of the shoulders, back, core, and legs.

This pose not only strengthens but also stretches the front of the shoulders and the chest, providing a counterbalance to the forward-leaning posture often adopted during long hikes. Remember, yoga encourages a harmonious relationship with your body, and Purvottanasana can be a key part of preparing both physically and mentally for the demands of hiking.

How to get into Purvottanasana:

  1. You may want to find some grass, use a towel, blanket, or yoga mat for this one. Begin seated and step your feet to the ground in front of you and your hands to the ground behind you with your fingers facing your feet or facing outwards.
  2. Stretch your legs out in front of you and point your toes.
  3. Press into the earth with your hands and use the strength of your upper back to lift your chest towards the sky.
  4. Mindfully point your toes as you drive your hips to the sky.
  5. Continue to point your toes towards the earth and either look directly upwards to slightly back, being mindful of the sensation in your neck.
  6. As you breathe in, reach your hips skyward. As you breathe out, press the earth away from you.

*Reminders: You can always have your feet flat on the earth and your knees bent for this one so it resembles more of a reverse table top than a reverse plank pose. This can also be a helpful ally for your body post hike, too! Sometimes carrying a backpack or any other gear will cause the chest and shoulders to tighten up or even close off more than you’d like. This asana is a great way to open the chest after your hike or even while taking break!

05/29/2024
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Supported Shoulder Stand supported by a block on a yoga mat

Yoga for a Rainy Day

By Yoga Asana

Whether you enjoy rainy days, whether you’d prefer the sun, or whether you are neutral towards the rain… the energy of a gray, rainy day tends to be a little bit slower with a calling to go inward (or at least stay inside).

If we look to the guiding principle of ayurveda, “like increases like, opposites create balance,” rainy days are cold, wet, and have a lot of movement (think flowing water and sometimes gusting winds). Therefore, our practice should be one that keeps us warm, dry, and stable.

Since rainy days generally call for us to stay indoors, it’s the perfect time for us to invite in practices and poses which allow us to explore the inner landscape. You may notice the opposite on sunny days, which naturally bring people outside and often into more social environments.

Below are 5 poses which are perfect for a rainy day. You can practice them sequentially, or perhaps only do 1 or 2 depending on your capacity for the day.

Easy Seat with a Side Bend

Easy Seat with Side Stretch Pose

It’s easy to crumple into oneself on a rainy day. You might be hunching your shoulders or keeping your head down to do your best to stay somewhat dry. Starting with an easy seat and opening the side bodies might be just what you need to really look inward. We can’t travel in if we don’t have an opening to do so!

  1. Start with your right shin crossed in front of your left shin.
  2. Bring your right hand out to the side and sweep your left arm up and over your left ear as your laterally bend your spine.
  3. Repeat on the other side and then repeat all steps with the opposite shin in front.

Boat Pose

Woman in Boat Pose

Let’s invite some heat into the body to warm things up with boat pose. You don’t have to come into this variation immediately, or at all, if it feels too intense.

  1. Plant your sit bones into the ground, bend your knees, and bring your feet to the floor.
  2. Bring your hands to your thighs and press your thighs forward into your hands.
  3. Pull your hands into your thighs and pull your chest forward and up. *Option: Balance on the sit bones and lift the feet to face forward with shins parallel to the ground and then perhaps straighten your legs.
  4. Spread your toes.

Wide Leg Forward Fold

Wide Leg Forward Fold

There’s nothing like a good wide leg forward fold. It is a posture which allows the head to go down with the weight equally distributed through both legs. The wide stance creates for a strong and solid foundation.

  1. Widen your legs and feet, and organize your feet so they are parallel to the short sides of your mat.
  2. Lift your toes and kneecaps and press the thighs back as you fold your torso and head towards the floor.
  3. Bring your palms to the ground and spread the fingertips.
  4. Bend the elbows, pull your head to the floor (or another support if the head doesn’t touch the ground), and firm the upper back in.

Eagle

Eagle Pose

Eagle pose naturally brings one to and around their center. Since rainy days tend to have a lot of movement externally, incorporating balance postures can help to practice steady oneself. If balance feels really off, the toes of the wrapping leg can remain on the ground.

  1. Stand on the left leg and wrap the right knee around the left knee.
  2. Bend the knees.
  3. Wrap the right arm under the left arm with the elbows at about chest height with the fingers facing up.

Supported Shoulder Stand

Supported Shoulder Stand supported by a block on a yoga mat

On a rainy day, it feels like a lot is coming down. So lifting the legs up might be a good option to incorporate into your practice on these days. And especially with support under the pelvis, this option can feel particularly dreamy. Legs up the wall is another great option for a supported inversion.

  1. Lie on the ground and place a block under the sacrum.
  2. Lift your legs to the sky.
  3. Ensure your hips, knees, and ankles are stacked. It is OK to bend the knees so that there is an effortless feel with the legs up.
05/23/2024
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Yogi in purple yoga pants reclining over a linen bolster in Supta Baddha Konasana

Yoga for Finals

By Yoga Asana

For all you Yogis who are currently students, there’s generally one thing standing between you and your summer break…finals. Whether it’s final exams, projects, or papers, this time of the year can bring long hours in a library or coffee shop hitting the books, doing research, and/or writing until your fingers fall off.

It’s quite easy to get swept up in the work and feeling like there’s not enough hours in the day to prepare for everything. Before you know it, an entire day has gone by having only stared at a book or computer screen with the possibility that you haven’t taken much time away from your studies for yourself or for your body.

From my own perspective as someone who has gone through the rigors of higher education and who works in higher education, finals time can be quite tough on the body physically, mentally, and emotionally. While it could seem that not even a moment of the day can be taken for anything other than studying, I’m going to share some very brief yoga exercises and postures which take limited time and can help you drop into presence before embarking on everything else you have planned for the day. For those of you not in education, you can apply this to your work life…end of quarter time periods, closing out deals, and/or big projects coming to completion.

Reclined Bound Angle with Box Breathing

When spending time sitting at a desk all day, our posture generally sits in a contracted position with the chest and groin closed off. Reclined bound angle creates a shape where the chest, groin, and midline of the body can expand therefore making space for the lungs. It might be appropriate to set yourself up in a different way than what is pictured. You can have support beneath the knees, around the feet, or under the head. You might opt to have your back flat on the ground or different support under the back.

Box breathing is a balanced breath (the length of time for each increment is the same). You can begin with a count of 4 for each step of the breath practice below and progressively increase to longer lengths of time.

  • Inhale
  • Retention at the top
  • Exhale
  • Retention at the bottom*If you are new to breathwork, just focus on the inhale and the exhale for the same amount of time until you are able to comfortably do so.
Yogi in purple yoga pants reclining over a linen bolster in Supta Baddha Konasana

Reclined Bound Angle Pose on a bolster featuring Box Breathing

Warrior 2 into Triangle

Sometimes flowing from one pose into another helps to quiet the mind. Open hip postures keep the chest and groin open while expanding into the space around. Start in a standing position with the feet set up for warrior 2 and try following this breath pattern:

  • Inhale to extend the arms forward and back
  • Exhale to bend the front knee into Warrior 2
  • Inhale to straighten the front leg
  • Exhale to laterally bend into Triangle
  • Repeat 3-5x
Warrior II

Warrior II


Girl Doing Triangle with Arm Overhead Pose

Triangle Pose with a block outside the front foot

Easy Twist (variation on Revolved Side Angle)

There’s nothing like a good twist to free the spine and open the chest and upper back. You can take any variation of this posture that feels appropriate for you. You can opt for the back knee up or down. Perhaps it is appropriate to take the twist a bit deeper with the elbow hooked outside the knee. Challenge yourself to keep your breath deep and steady.

Revolved Extended Side Angle

Easy Twist (variation on Revolved Side Angle)

Bridge Pose

The hip flexors take a hard hit when you’re sitting in a chair all day. Bridge pose (and backbends in general) are the antithesis of a typical slouching sitting pattern, so it’s definitely not to be skipped! As with any of the other postures shared here, take the variation that serves you best on the day you are practicing. I like an active bridge to bring vitality into the body, but it may be more appropriate for you on some days to take a supported bridge. Either way, allow the front of the pelvis to widen and the corners of the chest to expand outward.

Bridge Pose

Bridge Pose

Happy Baby

To end, let’s take the feet up towards the sky and the legs wide, again putting yourself into a shape that is different from what you may be spending a vast majority of your time in for the rest of the day (i.e. sitting at a desk or computer). Try to relax your shoulders and head towards the floor. Relax the face in the process, and if you experience struggling to take hold of the feet, bring your hands to your shins or your thighs. Allow gravity to assist the settling into this posture. It might be appropriate to place blocks beneath each thigh for a grounding sensation.

Happy Baby

You can complete this entire sequence in 15-20 minutes, or you can take each shape when you need a small break from your studies. At some point, give yourself a savasana (5-10 minutes) perhaps with binaural beats or a short recorded sound bath!

05/21/2024
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Ayurveda book and mortar and pestle

Ayurveda Cheat Codes to Beat Allergies

By Ayurveda

Allergies are never fun! For some people they start as a small sniffle and then progress into the inability to breathe. For others, they can be completely debilitating, causing severe headaches and affecting the overall quality of life. The good news is that they can be avoided. The classical yoga and Ayurveda texts discuss ways to prevent and also manage these unfortunate seasonal troubles.

The Ayurvedic Perspective

According to Ayurveda, a 5,000 year old natural system of healing, as you transition through the seasons, your body undergoes subtle shifts, often leading to an imbalance in the doshas (the fundamental energies governing your body). Particularly, the shift from winter to spring can aggravate Kapha Dosha, leading to increased susceptibility to allergies. This can manifest as increased mucus and congestion, since Kapha Dosha is made of the elements of earth and water.

The Yogic Perspective

So many of the yoga asanas (poses) enhance circulation and promote detoxification, helping to clear toxins that might contribute to inflammation and allergic responses. Poses like twists and forward bends can help in the lymphatic drainage and purification of blood, which can improve overall immune function. Yoga helps in regulating the immune system, reducing its tendency to overreact to harmless substances like pollen or pet dander. A regular yoga practice can help balance immune response, which is super crucial for those suffering from allergies.

The Yoga and Ayurveda Connection

Yoga and Ayurveda are meant to be practiced together because they are closely interlinked systems within the broader scope of Vedic knowledge, each complementing the other to enhance well-being and balance in life. Ayurveda focuses on the health and balance of the body, mind, and spirit through diet, lifestyle, and natural therapies. Yoga, on the other hand, emphasizes physical postures, breathing techniques, and meditation to achieve mental and spiritual clarity and balance. When practiced together, you will be more balanced and at ease as you move through this beautiful life!

Yoga Asanas (Poses) For Allergies

Uttanasana – Standing Forward Fold

Uttanasana - forward fold

How to get into Uttanasana: Stand with your feet hips-width distance apart and fold forward over them, sending your chest towards your thighs. Hook your big toes with your peace fingers if it feels comfortable to do so.

Forward folds, like Uttanasana, can help in draining the sinuses due to the head-down position. This position allows gravity to help clear blocked nasal passages, which is beneficial for relieving sinus pressure and congestion associated with allergies. Forward folds also slightly compress the abdomen, which can stimulate the abdominal organs, including the digestive tract. Improved digestion helps in detoxifying the body and boosting immune function, both of which are crucial in managing allergies. Lastly, forward folding will help encourage a longer exhale, which is key to allergy prevention and management.

How to:

  • Begin standing at the top of your mat – or anywhere you’d like! This pose can be done anywhere.
  • Separate your feet about hips-width apart and bend your knees. Release your head and upper body over your legs.
  • If possible, wrap your first two fingers and thumbs around your big toes and bend your elbows out to the sides.
  • If reaching for the toes isn’t available to you, you can keep your knees bent or bend them deeper to reach the ground. You may also put a yoga block or any prop of your choice beneath your hands. A stack of books or a water bottle work great here!
  • Elongate all sides of your neck and imagine the tips of your ears getting heavier to release any tension in the neck.
  • Try to scoop the low abdominals in and up to create more space for your chest to release towards your legs and distribute the weight throughout the feet.
  • You may need to put a bit of weight towards the fronts of the feet to allow your hips to move over your heels.
  • As you inhale, engage your thighs if you’re lengthening your legs. As you exhale, spread through your collarbones.

Ardha Matsyendrasana – Half Seated Spinal Twist

Half Lord of the Fishes Pose - Half seated spinal twist

How to get into Half Lord of the Fishes: Start with your legs out in front of you, then cross one foot over the bottom leg as you bend that knee, keeping your sits bones rooted firmly on the ground. Hook your opposite elbow around the lifted knee to turn from your center and gaze over your back shoulder (the arm that is planted on the floor behind you).

Twisting asanas (poses) are great for supporting digestion, detoxification, and respiratory health. They stimulate the digestive organs by compressing and massaging the abdominal organs, including the stomach, liver, and intestines. This stimulation helps improve digestion and the elimination of toxins (Ama). Twists can also benefit the respiratory system because the action of twisting and then releasing can help increase the movement of the diaphragm and rib cage, which in turn enhances lung capacity and facilitates deeper breathing. According to Ayurveda, twists help in balancing energy channels (nadis) and centers (chakras) in the body. Balancing these energies can strengthen the body’s natural defenses and reduce the susceptibility to allergies.
Lastly, the action of twisting and then releasing can help facilitate lymphatic drainage. The lymphatic system plays a crucial role in immune function by removing waste and carrying white blood cells throughout the body. Improved lymphatic flow helps ensure that the immune system is functioning well.

How to:

  • Begin sitting with your legs stretched out long in front of you.
  • Bend your right knee and hug it into your chest. Make sure both sitting bones are rooting down into the mat.
  • Step your right foot outside of your left thigh and keep hugging your leg in towards your chest.
  • As you inhale, lengthen your spine. As you exhale, turn to the right and bring your right hand outside of your right hip or further behind you.
  • You can hug your right leg in with your left arm or use it to help you twist a bit deeper.
  • If it’s available to you, you may also bend your left leg in, but if it causes your sitting bones to lift or your hips to shift, re-extend your leg back out.
  • With every inhale, lengthen your spine and with every exhale turn your navel to the right.
  • Stay for a few cycles of breathing and then repeat on the left side.

Ayurvedic Digestive Tea for Allergies

Ayurvedic allergy tea made from cumin, coriander, and fennel seeds

Ayurvedic allergy tea made from cumin, coriander, and fennel seeds

According to Ayurveda, allergies often occur when the immune system overreacts to a foreign substance that doesn’t bother most other people. These substances are called allergens and can include pollen, pet dander, and dust mites. Allergies can be managed by balancing the doshas (the fundamental bioelements in Ayurvedic medicine) and strengthening the body’s natural defenses. Ayurveda often addresses allergies by reducing Kapha and supporting the digestive fire, or Agni, to reduce the production of Ama (toxins). For managing allergies with tea, a “Digestive (CCF) Tea” made from cumin, coriander, and fennel seeds is recommended. This tea aids digestion, which is so important in preventing the accumulation of Ama.

Here are some of the key benefits of CCF tea according to Ayurvedic principles:

  • Digestive Support: CCF tea is renowned for its ability to aid in digestion. The combination of cumin, coriander, and fennel helps in the assimilation and absorption of nutrients and eases digestive discomforts like gas, bloating, and indigestion.
  • Detoxification: This tea is considered a gentle yet effective detoxifier. It assists in flushing toxins out of the body, particularly from the urinary tract, liver, and kidneys.
  • Balancing Doshas: CCF tea is known for its ability to balance the three doshas (Vata, Pitta, Kapha) in Ayurveda, which is essential for maintaining health and well-being.
  • Boosts Metabolism: The ingredients in CCF tea are believed to stimulate the metabolism, making it an excellent drink for those looking to maintain a healthy weight.
  • Reduces Inflammation: With its anti-inflammatory properties, CCF tea can help reduce inflammation in the body, which is often the root cause of many health issues.
  • Improves Skin Health: The detoxifying and anti-inflammatory properties of this tea can also contribute to clearer, healthier skin.
  • Enhances Immune Function: The combination of these three spices is known to strengthen the immune system, making the body more resilient against infections and diseases.
  • Calming Effect: CCF tea has a calming effect on the mind and body, helping to reduce stress and promote relaxation.
  • Regulates Blood Sugar: Especially beneficial for those with diabetes or metabolic issues, CCF tea can help regulate blood sugar levels

Ingredients:
1tsp cumin
1tsp coriander
1tsp fennel
4 cups of water

Instructions:
Boil water, add spices, turn heat to simmer, cover and steep for about 10 minutes or until spices sink to the bottom. Strain and drink throughout your day. Store your tea in a thermos, as this is meant to be consumed warm.

You can also purchase the tea pre-made from a brand I love, Banyan Botanicals.

Take Care of Yourself

Make sure you move your body, spend time with people you love, and take care of your overall digestion and keep a balanced diet during this allergy season, and throughout all seasons! Please also always check with your healthcare provider before trying a new physical activity or taking any new spices or teas.

A note from Lisa: My mission is to guide individuals on their journey to balance and holistic well-being using the age-old wisdom of yoga and Ayurveda. I provide insights into dietary choices, lifestyle habits, and general well-being practices tailored to your unique constitution. It is essential to note that my services are strictly for educational and supportive purposes. I do not diagnose, treat, or cure diseases or medical conditions. If you have specific medical queries, always consult with a licensed healthcare provider. I am eager to assist you on your wellness journey and warmly invite volunteers who wish to experience and participate in case studies exploring Ayurvedic practices. Together, let’s embark on a path to holistic health.

Lisa Bermudez (yoga and Ayurveda teacher) headshot

 

— Written by Ayurveda teacher Lisa Bermudez

05/20/2024
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Seated Wide Legged Fwd Fold

Yoga for Grief (Mother’s Day Edition)

By Yoga Asana

Many people are looking forward to celebrating their lovely mother this coming Sunday. I, on the other hand, am viciously unsubscribing from every Mother’s Day promo email I could find (after the reminder from my younger brother). Mother’s Day can be such a celebratory, loving time for many yet the most tender, painful reminder for others. Whether your mom is estranged, no longer on this physical plane, or a random, unknown figure, this post will help you find comfort during this period – in whatever way you’re celebrating.

For a long while, I thought grieving would make me hard, calloused, angry at the world – and for a moment in time, it did. It was through this great, agonizing pain that I found a way to sort of “sit with it,” leaning into the discomforts of how angry I felt that my mom had been taken from me. This anger was the catalyst that would eventually lead to (I can’t believe I’m using this word) liberation. Slowly, over time, I began to notice my mom and her love everywhere. Emanating, glowing, reverberating in everything I would do.

I took to my yoga practice, while also exploring breathwork with the fabulous Katie Healy at our studio in Hoboken, NJ. I started to attend classes I knew would help me drop into the trauma I was holding in my physical body. And it was through these practices (along with intensive talk therapy) that I began to find comfort in the loss of my mother. I learned that even though she can’t be here physically, that by connecting with my loved ones who are still here that she could be found in every corner. From this realization, I was able to compile a safe, comforting yoga practice that really helped me in times I felt vulnerable and sad over missing her. Now when I practice, it’s almost as if it’s in her honor, as I KNOW she’d be thrilled I found something to bring me immense joy and relief. If you’re feeling emotional as this holiday approaches, here’s a simple practice you can do when the feelies are extra tender…

Balasana (Child’s Pose)

Child’s pose is essential. It works in between gym workouts and is the perfect starting point for any yoga class. Child’s pose elongates the spine and allows for a full body stretch. It’s also a very calming pose, making contact with the ground, spreading through the palms and sitting back on the heels. Energetically, child’s pose helps us ground and find stability in the body while coming in sync with the breath.

The variations of child’s pose include:

  • Bolster underneath the chest with arms on either side
  • Walking the fingertips over the right and left to get a side body stretch
  • Placing a blanket underneath your seat to add more support
Child's Pose on a yoga mat

Balasana (Child’s Pose)

Bitilasana/Marjaryasana (Cat/Cow)

Cat/cow is also an essential pose for a yoga class and acts as a stretch for the spine. Cow pose is done by dropping the belly and lifting the chest – this is typically done on an inhale with the toes tucked under (pictured below). On the exhale, the shoulders round while pressing through the palms to broaden the collar bone, allowing the tops of the feet to lay firmly on the mat (a child’s pose foot).

Cat pose

Bitilasana Cat Pose)


Cow pose

Marjaryasana (Cow Pose)

Halasana (Plow Pose)

Plow pose (Halasana) allows us to get comfortable with our heart elevating towards the motion of going up over our head. Halasana is typically the prep pose for shoulderstand (Sarvangasana) and has very relaxing qualities. To get into Halasana, start by folding 3 blankets towards the back half of your mat, set your shoulders on the blankets, ensuring your head and neck are NOT on the blankets. Then, once comfortable, roll your feet up over your head to find the ground behind you. If you need to roll out and reset a couple of times, that is totally OK.

Benefits of Halasana:

  • Quiets the mind
  • Calms the nervous system
  • Stretches the legs
  • Strengthens the neck
  • Creates stability in the shoulders
Person in purple leggings in plow pose

Halasana (Plow Pose)

Salamba Sarvangasana (Supported Shoulderstand)

If you’re loving Halasana, try getting up into full Salamba Sarvangasana. This pose is extremely relaxing for the mind. While it may take a couple times to get into the full expression, once you’re there, time can feel like it’s flying by. You’ll come to this relaxed state of existing where your body seems to “float” above you. Sarvangasana is considered the queen of yoga poses. With its stable nature and ability to align the body with the heart over the head, it truly embodies the essence of a queen.

To get into shoulderstand:

  • Start in plow pose
  • Slowly (with control) play with lifting one leg straight up into the air, then the other
  • Once your legs are extended up towards the ceiling, climb your hands up your back to support you
  • Once steady, press through the balls of your feet
  • Send your tailbone & pelvis forward
Shoulderstand - Halasana

Sarvangasana (Shoulderstand)

Upavistha Konasana (Seated Wide Legged Forward Fold) *with Bolster

This pose speaks for itself just by the way it looks… With a bolster underneath your body, folding forward onto the bolster with wide legs is the most luxurious yoga pose you can do. Allow your head to rest upon the bolster and find a comfortable distance for your legs to spread out to (making a V shape around either side of the bolster). Seated forward folds are a great way to encapsulate and ruminate on all the work you’ve done throughout class. It allows for us to come back to the breath and slow down.

Seated Wide Legged Fwd Fold

Upavistha Konasana (Seated Wide Legged Forward Fold)

I hope you enjoyed these vitalizing and rejuvenating yoga poses – they’ve helped me during both tough times and celebratory times. Maybe you can even try them with your mom or mother figure in your life!

05/08/2024
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A photoshopped photo of Victoria Beckham in Goddess Pose in front of a Spice World sign

Embracing the “Mother” Energy: 5 Yoga Poses for Empowerment and Iconic Femininity

By Yoga Asana

In the ever-evolving landscape of internet culture, slang terms come and go, leaving their mark on the lexicon of each generation. Among the diverse array of phrases and references, one that has recently gained traction is “She is mother.” This seemingly straightforward term carries layers of meaning, often used to denote an iconic feminine figure or an act that contributes to such status. While it’s frequently applied to celebrities like pop stars and actresses, its resonance extends beyond the realms of fame, touching upon themes of empowerment, strength, and femininity.

At its core, “She is mother” embodies a celebration of powerful femininity—an acknowledgment of the strength, resilience, and influence embodied by certain women in society. It’s a recognition of their ability to inspire and uplift others, leaving an indelible mark on culture and consciousness. In the world of yoga, this sentiment finds resonance in the practice of asanas that embody strength, grace, and empowerment.

Let’s delve into five powerful feminine yoga poses that not only cultivate physical strength but also evoke the spirit of iconic female figures:

Goddess Pose (Utkata Konasana):

This wide-legged squat exudes strength and stability, reminiscent of the goddesses of mythology who command respect and admiration. Goddess Pose mirrors the refined sophistication and unwavering confidence of Victoria Beckham—a fashion icon, businesswoman, and cultural influencer known for her impeccable style and poised demeanor. Like the goddess she represents, Beckham exudes a sense of grace and authority, commanding attention wherever she goes.

A photoshopped photo of Victoria Beckham in Goddess Pose in front of a Spice World sign

Revolved Warrior Pose (Parivrtta Virabhadrasana):

As the body twists and reaches towards the sky in this dynamic posture, one taps into their inner warrior spirit. Much like Swift’s journey of self-discovery and empowerment, Revolved Warrior Pose invites practitioners to embrace the process of transformation and renewal. With each twist of the torso, they release stagnant energy and open themselves up to new possibilities, embodying the spirit of resilience and growth.

A photoshopped photo of Taylor Swift in Revolved Warrior (also known as Peaceful Warrior)

Wild Thing Pose (Camatkarasana):

This heart-opening pose exudes a sense of freedom and fearlessness, much like the spirit of a wild thing roaming untamed. Wild Thing Pose mirrors the creative brilliance and uninhibited spirit of Greta Gerwig—a filmmaker known for her bold storytelling and distinctive voice in cinema. Like the “wild thing” she embodies, Gerwig fearlessly explores the depths of human experience, infusing her work with authenticity, humor, and heart.

A photoshopped image of Greta Gerwig outside doing wild thing yoga pose in front of camera equipment

Warrior II Pose (Virabhadrasana II):

As practitioners extend their arms outward and sink into a strong lunge, they embody the fierce determination and unwavering strength of Warrior II Pose. This pose resonates deeply with the commanding presence of Angela Bassett—a trailblazing actress known for her powerful performances and unapologetic presence on and off the screen. Like the warrior she portrays, Bassett exudes confidence, strength, and an unyielding commitment to her craft.

A photoshopped image of Angela Bassett in Warrior II pose on the red carpet at The Oscars

Tree Pose (Vrksasana):

In the context of powerful feminine energy, Tree Pose serves as a reminder of the deep connection between women and the natural world. Like the sturdy trunk of a tree supporting its branches and leaves, Lily Gladstone draws strength from her roots—whether it be familial bonds, cultural heritage, or personal values—that anchor them in times of challenge and change.

Lily Gladstone photoshopped on a yogi in the woods doing Vrksasana pose (also known as Tree Pose)

By incorporating these yoga poses into your practice, you can tap into your innate strength and cultivate a sense of empowerment that extends beyond the mat. Whether you’re balancing the demands of parenthood, pursuing your passions, or simply embracing your authentic selves, the “mother” energy serves as a reminder of your inherent power and resilience.

In essence, “She is mother” transcends mere slang—it’s a testament to the enduring influence of feminine energy in all its forms. As women come together to support and uplift one another, they embody the essence of iconic figures who have paved the way for generations to come.

So, let’s roll out our mats, strike a pose, and embody the spirit of “I am mother”—a celebration of the divine feminine within us all!!!

Isa Brand headshot

— Written by our in-house Gen Z Correspondent, Isa Brand

05/07/2024
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