Position of the Week: Parighasana (Gate Pose)

Benefits: This asana stretches the sides of your torso, spine and hamstrings.  It opens up your shoulders, and also stimulates the abdominal organs and lungs.

There are three reasons I have chosen Gate Pose as this week's worthy asana.  The first is because last week during yoga class, my fabulous teacher had us dabble in variations of side bends.  In both seated and standing poses, we explored really opening up the right and left sides of our bodies.  The deepening of the stretches made my ribs feel as though they were expanding to twice their level.  It was such an awakening to tap into these left and right extremeties of my torso.  With every unwind I noticed my breath feeling more connected and my mind feeling more relaxed.  I really felt a type of elastic pressure in my sides, which made me recognize the malleability of my whole body's potential.  I felt springy- sort of like a Slinky!

The second reason I have chosen Gate Pose is because once I stepped outside this morning, the air smelt of camping.  Now, I thought to myself "Ok, you're obviously going through camping withdrawal and wish you were back already!"  But sadly, it wasn't just my beserk imagination playing tricks on me.  There have been 52 forest fires in Quebec this past week, due to the heat we have had and the lack of rain.  As a result, the smoke has been blown through Montreal, Ottawa and even parts of Vermont.  It saddens me to think of all the homes that have been evacuated, and all the animals that have lost their dwellings.  With this smoky air drifting above us, it makes it difficult for asthmatics (such as myself) to breathe comfortably.  So I find myself turning to Gate Pose for support in the stimulation of my lungs.  On a side note, I will dedicate my practice this week to all living creatures who have been affected by this unfortunate natural disaster.

Now, what is the third reason?  Well, that's simple: because the Monkey can do this one, too!

Namaste,
Lady Lotus

Position of the Week: Agnistambhasana (Fire Log)

Benefits: This pose is extremely helpful to strecth out your hips and groin.  It also simulates your abdominal organs.  If you're feeling stressed, sit in this pose for a few moments.

Vinny and I spent a wonderful day together.  He has recently started a new training program, and was showing me some of the exercises he does to open up his hip flexors.  Sometimes, nothing feels better than stretching out those hips that too often are left feeling forgotten about.  So as I was skimming through my brain's dictionary of asanas to find the perfect one for today, one thing was clear: I was in a hip-opener kind of feeling.   This is when today's POTW dawned on me: Fire Log Pose.  On top of falling into the hip opener category, I just came back from camping.  Camping - Fire Log...it's just too perfect.

Though it can be slightly challenging for some if your hips aren't very flexible, it is a seated pose that you can practice anywhere, at anytime, alowing your hips to slowly begin to ease into the asana more easily.  You become so concentrated on your breath, and will feel your torso rising.  When you come out of it, it's as though your body feels longer, and your hips are as limber as linguini!  Relax, have a seat, and let Fire Log ignite your own little fire within.

Namaste,

Lady Lotus

Position of the Week: Uttanasana (Standing Forward Bend)

Benefits: This asana will calm your brain, relieve stress and mild depression, reduce fatigue and anxiety, and is great if you have a headache or insomnia.  It will stretch your hamstrings, calves and hips, and will also strengthen your thighs and knees.  It stimulates your liver and kidneys, and will improve your digestion.  It is great to practice if you have asthma, are going through menopause, have high blood pressure, infertility, osteoporosis, sinusitis, and if you have menstrual cramps.

Wow...what a versatile asana!  I love that it is very simple to go into, and has so many underlying advantages.  You don't have to be able to bend all the way into it in order to feel its therapeutic effects resonate through your body, mind and soul.  You simply go into it as comfortably as you can, and just let the wonders of the pose encompass you.  According to this picture, even a monkey can do it!

Since being pinpointed as a stress-ball by my doctor, I have really started incorporating poses into my yoga routine that have a particularly positive effect on stress.  Uttanasana has been such a wonderful asana to my mind and I, that sometimes I just hang out in it in my living room, completely randomly.  Today it has been extra helpful because not only does it easy my busy brain, but it is also great for those unfortunate monthly cramps, which have been scraping away at me all day.  There are various ways to perform this pose, and my personal favourite is by holding my elbows and just letting my head, neck and arms float in the air.  The binded elbows kind of create a swaying feeling, and sometimes I swear I could fall sleep like that.  I have actually done a variation of this pose while strapped up against a wall, allowing my entire upper body to hang in space...it felt wonderful.

So, next time you feel like you need some form of therapy for any of the above benefits, let yourself bend in half and have this asana carry you away.

Namaste,
Lady Lotus

Position of the Week: Utkatasana (Chair Pose)

Benefits: This pose will strengthen your trunk and lower body.  It will stretch our your shoulders, as well as open up your chest.  It is great for improving your balance and increase your stamina.

When I was a teenager, I was a volleyball player.  Yes, before discovering yoga I dabbled in team sports, and I loved it.  I played all through high school and it still remains one of my fondest memories growing up.  We had such a wonderful coach, Mrs. H- she would work us to the bone.  We did so many drills and practices, and though we may have complained at times, in the end it molded us into better players, and brought us closer together as a team.  Now, you may be wondering why I'm going down memory lane like this, and what does it have to do with Chair Pose?  Well, one of the exercises she made us do will forever be etched in my mind.  We thought it was cruel and unusual punishment at the time, but hey, we were teenagers, what did we know?  We would stand up with our backs against the wall, and be told to bend down as though we were sitting on a chair.  Of course, there was no chair beneath us for support.  Right away we could feel the burn rushing through our legs and buttocks.  Then, the feeling worsened when we were handed our prop: a medecine ball.  For those of you who are unfamiliar with medecine balls, they are approximately 14 inches and seem to weigh a ton (to the arms of young girls, anyways).  We then had to hold the medecine ball with our arms stretched out straight in front of us.  I remember so hard trying to breathe through what I considered to be excrutiating pain, as the sweat literally poured down my face.  Some of the girls would complain about their make-up running, and I would think to myself  "Who wears make-up at a 7:00am volleyball practice?"  Anyways, when we were told to release, it was as though our entire body was going to float up to the ceiling.  We couldn't feel a thing!

When I was first instructed to go into Chair Pose by my fabulous teacher, this memory that had been packaged in the back of my mind immediately surfaced.  I could see Mrs. H and medecine balls flashing through my eyes.  But this time, there's not even a wall.  We just have to pretend that we're sitting on an invisible chair, all the while trying to keep our knees slightly back so we can still see our toes, and not round our backs.  I literally felt fear drown upon me, with my repressed memories not making the situation any better.  But to my surprise, I absolutely loved the pose, and it wasn't half as difficult as our volleyball torture...uhhh I mean training.  The feeling of bodily lightness is still accompanied with your body once you release.  When you straighten your legs after having them bent for a certain amount of time, it is as though you are detached from your legs, but still feeling completely attached to yourself at the same time.  The mere fact that this is at all possible is just so rejuvenating.

So next time you're having a dinner party and are short a chair, just pull up your invisible one and have a seat.

Namaste,
Lady Lotus

Position of the Week: Utkata Konasana (Goddess Squat)

Benefits: This pose will energize and warm your body.  It will open up your chest and hips, as well as strengthen your lower body.  It will stimulate your respiratory and cardiovascular systems.  You will feel completely empowered- like you can take on the world!

You know that expression "I am woman- hear me roar!"?  Well, this is what I feel flowing through my body when I go into Goddess Squat.  Maybe it's the strength I feel rushing through my back as I squat in a solid position, or maybe it's the way my hips open up like a sturdy gate.  Regardless, this asana allows every ounce of womanhood within you to flourish on the inside and out.  We are constantly told to keep our legs together, our legs crossed, our ankles crossed...there must be something liberating behind the chance to spread our legs with no judgement involved, and feel empowered and strong.  Having your arms up in the air, palms facing forward, creates an image of mighty womanliness that I can't seem to shake off as reminding me of a variation of the dance to "Stop, in the Name of Love" by The Supremes.  It allows you to feel rooted into the ground, and rooted up towards the sky.  The Goddess Squat allows you to be firm like a brick wall, all the while remaining in touch with your vigorous feminity.  A perfect asana for any woman...or man- don't let the pose intimate you, boys, you can do it too!

Namaste,
Lady Lotus

Position of the Week: Sarvangasana (Shoulder Stand)

Benefits: A wonderful pose to go into if you are feeling sad, stressed, or simply need to calm your brain.  It stretches your shoulders and neck, stimulates the abdominal organs and will tone your legs and buttocks.  It will improve your digestion, relieve symptoms of menopause, reduce fatigue and is great  therapy for asthma, sinusitus and infertility.

Is there anything thise pose doesn't do?  Honestly, it might seem kind of difficult, but once you are comfortable enough to go into it, it feels absolutely life changing- and I'm not even overdramatizing it.  If there one thing I love about a strong yoga practice is the sequencing of the asanas.  I have yet to master my own perfect routine, but once I start my teacher training, I will finally learn in depth the benefits of having certain asanas follow each other.  With regards to Shoulder Stand, it feels just wonderful after going into a Hheadstand.  As my fabulous teacher put it, a Headstand is a warming position.  You feel every little rush of fire flow through your veins as you support yourself upside down.  A Shoulder Stand is a cooling position.  By going into it after being upside down, the balance of hot and cold finds its place in the middle, creating a harmony of energy in your body that leaves you feeling revitalized. After this simple sequences is done and you find your way down, it is as though your entire being just melts into the mat beneath you.  It is a pose that lets you feel so strong, but at the same time so calm.  Kind of as though you are a delicate feather, but sturdy in the wind- does that make sense?  All this to say- give it a try.  I personally like to place a folded mat underneath my shoulders, to alleviate any extra stress on the back of my neck.  And then, just breathe in and let the pose carry you away.

Namaste,
Lady Lotus

Position of the Week: Salamba Matsyasana (Supported Fish Pose)

Benefits: This psoe will stretch and stimulate the muscles in your neck and belly.  It will improv your posture, and strengthen your back.  Oh, and you will feel so relaxed in it!

There is nothing I love more than going into a pose and feeling the warmth of it flow through my body.  The rush I feel when I know my muscles are all working in unison reminds me that I am alive.  It is absolutley invigorating.  Sometimes I find myself holding a pose that I wouldn't have thought possible to do to begin with- the realization of this feels great.  But lets not forget another wonderful feeling we can share with yoga: the feeling that encompasses your body and mind when in a restorative yoga pose.  Doing restorative yoga allows you to tap into your head, reminding yourself to check in every once and a while.  You feel so present, and you feel utterly and unmistakably relaxed.  You really savor every moment of restorative poses.  It's almost as though time stops, and you can finally have the convenience to take advantage of every second.

I recently treated myself- I bought my very first bolster.  It's beautiful, really!  I am slowly building my own collection of yoga props, and a bolster was the final piece to my puzzle.  I have begun experimenting with it in various positions in my living room.  Restorative Fish Pose in one asana in particular that always resonates through my entire body.  I feel like I could stay in that pose for hours.  Having your heart open up wide towards the sky allows you to feel as though all the positive energy in your surrounding is dipping in through your chest, while the positive energy inside of you is being shared on the outside.  It's like a beautiful rotational cycle of prosperous vitality.  Every breath you take in feels like you are breathing in a fistful of happy.  You can really create a lot of movement in your chest, opening up the airways and feeling like you are learning to breathe all over again.  The arch you create in your back feels so wonderful, especially if you are prone to back pain.  The comfort of the bolster beneath you lets you feel safe and supported.  Sometimes I like to envision myself surrounded by water- like (as the pose may suggest) a fish.  It's like floating in the ocean, and if you incorporate the ocean sounding breath (breathe in and out with a subtle muscular contraction at the back of your throat and it creates an ocean-like sound) well then you have just created your own paradise away from paradise.  If you don't have a bolster, you could likely try using a similar prop like a sturdy collection of pillows if you do not have access to a bolster.  Trust me, if you have the means to try this asana, please do!  You will be glad you did.  You will open your eyes after several minutes, and even they will be smiling.

Namaste,
Lady Lotus 

Position of the Week: Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Benefits: This asana will stretch your shoulders, hips and neck.  It will stimulate your kidneys and liver, as well as energize your spine.  It is great if you have menstrual discomfort, are tired, and have back pain.  It is extremely therapeutic for asthma, as well as infertility.  According to traditional texts, it can rid you of deadly diseases...in a nutshell, this pose does it all!

As if the benefits of this asana are not astounding enough, its name is amusing, too!  I went to yoga class today after being M.I.A. for a couple of weeks.  I couldn't practice for a while due to an extremely sore neck, and this past week I was so busy at work I didn't have any time to stop by the studio.  So, needless to say, practicing today felt amazing.  My fabulous teacher started off with a short anatomy lesson on the spine.  She went on to mention how, similarly to the Spring cleaning most of us tend to do this time of the season, it's important to cleanse our bodies on the inside as well.  In the winter, we tend to naturally tighten up as we try to defend ourselves from the frigid cold weather.  So today, we did a Spring cleaning of our bodies by going into spinal twists. 

This one in particular felt wonderful. When you really take the time to go into this asana, it's amazing how you feel each vertebrae as you twist. It's as though you are stacking them up, one by one, like we used to do with blocks as kids. You start off with a gentle rotation of the hips, and slowly spiral yourself in one direction, listening to the response in your back. I like to visualize the movement happening in my spine- it helps me feel the pose on a deeper level. Especially after having not gone to class for a couple of weeks, the gentle spine twists definitely left me feeling fantastic!

Namaste,  

Lady Lotus                                                                              

Position of the Week: Dhanurasana (Bow Pose)

Benefits: This pose strecthes the entire front of your body, along with your groin, thighs, ankles, throat and hip flexors.  It strengthens your back muscles, improves your posture, and stimulates your abdomen and organs.

There is a very specific reason why this asana seemed à propos for today.  This weekend, I ate like a pig.  Really, I couldn't fathom how I kept putting food in my mouth.  The worst part of it is that Easter wasn't the culprit (though I did indulge in a tasty veggie kabob on the BBQ).  I went to an engagement party on Saturday- an engagement party for an Italian wedding.  They sure do know how to feed you!  I had never seen so much food in my life.  Tomoatoes with bocconcini, bread, garlic bread, garlic bread with cheese, garlic bread with cheese and spinach, salads, three different kinds of pastas (which I thought was the main course)...and then they brought out the pizza, the most delicious thin crust pizza I have ever tasted.  Thankfully I'm vegetarian so I didn't indulge in the sausages and veal with prosciutto.  Oh, and they had about 12 platters of desserts, I'm not even joking.  Cupcakes with custard filling, date squares, brownies, six differents kinds of cookies, chocolate, sesame sticks, cannolis stuffed with custard, cannolis stuffed with ricotta filling...I was literally in a food coma by the end of it.  There was also a whole lot of wine, too.  Needless to say, my belly got quite the beating.  I'm glad I wore a dress that was loose-fitting around the belt area.  After such a glutenous feast, I wouldn't have been able to do yoga even if I tried.

So this week, it's detox time, and what better way to detox than with healthy food and yoga poses that will buck up your digestion.  This is why Bow Pose is the winner of the week.  It will kick your organs into gear and get the digestion ball rolling.  It will make you feel fantastic and rejuvenated.  I tend to get a little sweaty in it.  I'm sure I will have food leaking out from my pores, just waiting to be liberated from my body!  So for those of you who had a savory din-din this weekend, whether Italian or not, incorporate this asana in your practice- your tummy will thank you.

Namaste,
Lady Lotus

Position of the Week: Garudasana (Eagle Pose)

Benefits: This asana will strengthen and stretch your calves and ankles, as well as stretch out your thighs, hips, shoulders and upper back.  You will find that both your balance and your concentration will improve.

I love this pose.  It used to make me giggle because it made everyone look like as though they really have to pee- their legs clasped so tightly together and wound up!  But then, as I learned to enjoy it, I got passed the immatureness of a pipi joke and discovered that it is so wonderful.  In the beginning it might be slightly difficult to keep your footing, but it gets easier.  My fabulous teacher always tells us to concentrate on a

specific point in front of us, and melt our mind towards it.  I find it extremely helpful when trying to stay focussed and balanced.  You know what else she says, and I just love?  She says let your eyes smile.  Now you may wonder how on earth do you make your eyes smile, and the truth is, I have no idea.  But I do something that makes me feel like my eyes are smiling.  I soften my face, my jaw, and I let my lips smile.  I soften my gaze, which make me eyes feel like they are smiling.  It just feels wonderful when performing this asana.

If you recall, in a previous post I mentioned how I have tight shoulders.  Now this is usually when my arms are working behind my body.  The gentle stretch I give my shoudlers with Eagle Pose is so nice, that my arms feel like they have grown when I come out of it.  Everything on the top of your body feels freshly squeezed, just like a lemon.  And the lower body?  Squeeeezed yet again, but not in a way that feels like you are cramping up (or having to pee, hehe)  It does just the opposite.  Once you unravel from this pose, your entire being is so present, focussed and full of life.  It is just devine.

Namaste,
Lady Lotus

Position of the Week: Bhujangasana (Cobra Pose)

Benefits: This pose will stretch out your spine, as well as help relieve stress and fatigue.  It has particularly good effects for those who suffer from asthma, as it opens and stretches your lungs, as well as your heart and chest.

I could not think of a better POTW for today because guess what?  I'm siiiiick, blerg!  I somehow managed to catch an extremely unflattering bronchial plague.  My throat was itchy on Friday, so I bought some Green Tea Ricolas (yum!)  Unfortunately, it was not quite enough.  So here I am, lounging on my couch, snuggling with Roxanne and blogging away.  Cobra Pose has always been an asana that I love.  Since I have asthma, Cobra allows me to clear my inner passage way with slowm, deep breaths into strong, expanded lungs.  I have noticed that it has helped me today, too.  I was in the middle of my living room earlier, stretched out on my mat and going into Cobra pose over a few minutes.  Yes, it was a little bit painful since I wanted to cough out my lungs every time I went down, but it slowly started getting better and better.  I did it because I knew it would be particularly therapeutic today.  So whether you're sick or not, give Cobra a try.  Lie down on your stomach with your legs stretched behind you and the backs of your feet to the ground.  Place your spread hands on the floor, directly underneath your shoulders.  As you inhale, slowly start to lift your arms and your chest- breathe in life!  After a few breaths, find your way back down to your mat and let the breath echoe inside of you.  If you're sick like me then this is the point where you will cough, cough, cough...but trust me, it gets better!

Namaste,

Lady Lotus

Position of the Week: Salamba Sirsasana (Supported Headstand)

Benefits: This is a great pose to practice if you are stressed or depressed.  It will strengthen you lungs, arms, legs and spine.  It will tone the abdominal organs and improve digestion.  It is therapeutic for menopause, asthma, infertility and insomnia.

Okay, I know that this week's POTW is a day late- my apologies!  But as a result, I have an even more exciting position to share with you.  Today, for the very first time in my yoga practice, I went into a Supported Headstand.  Acutally, it was more of a Supported Supported Headstand, because we practiced it in between two chairs against a wall.  But what a rush!  I never had the oppurtunity to go into this asana.  I had tried doing it at home during my own private practice, but was too worried to topple over and fall into Vinny's big screen TV- he would not be pleased.  I really need a bigger space to practice at home.
 

So today, my fabulous teacher taught us how to use chairs to practice going into this pose, and let me tell you- the feeling you get when you are actually doing it is unbelievable.  It really comes down to mind over matter.  You know there is a wall behind you, and you know there are chairs supporting you.  The trickiest part is actually telling yourself that you are going to be fine.  Remember when you were a kid and you would flip upside down from the swing, do 10 cartwheels in a row, and kick up your legs and try to walk on your hands?  We did it then, why are we so afraid to kick our legs up now?  You just need to put that unecessary fear on the backburner and put yourself to the test.  Once your legs are up in the air, you can overcome any negative emotion.  You are stable and supported, you are strong and powerful, you are in a headstand!  When you come out of it and rest in child's pose for a few breaths, you literally feel the blood rushing through your veins.  Your entire body and mind is emersed in the surging feeling of positive heat, and you are booming with energy.  The mix of the beneficial effects of the pose as well as the realization that you can conquer a simple fear unite together to allow this asana to rejuvinate your spirit.

Namaste,
Lady Lotus

Position of the Week: Vrksasana (Tree Pose)

Benefits: This pose strengthens your calves, thighs, ankles and spine.  It will stretch out your inner thighs, groin, chest and shoulders.  It helps improve your sense of balance, and also helps reduce flat feet and relieve sciatica.

So forget everything you've seen with regards to the depiction of school plays in movies and television.  There's always that dorky kid who gets stuck playing a tree, and stands there with his arms sticking out like branches and a blank stare on his face.  This kid's rule is simple: don't move- you're a tree.  To be the tree is the epitome of humiliation.  Well people, say hello to Tree Pose. The asana that kicks this tree playing stereotype in the assana.  Yes, trees are rooted to the ground and seem very still.  But lets not forget that they are indeed very much alive, and not so immobile.  They sway in the wind.  I find it lets you visualize yourself as something else, while continually remaining connected to your mind, breath and body.  While other poses allow you to do the same like, for example, feeling like a combatant in one of the Warrior Poses, Tree Pose brings you back to nature.  One of the reasons I love it so much.

Going into it for the first time was great.  My teacher said to bend our leg and bring it to the side of our other leg.  We could leave our bent foot on the ground, bring it under ther knee, or catch it and place it in the cushion of the thigh.  I decided to catch it and bring it to the thigh.  That's when my teacher looked at all of us and said "It's ok, no variation is better than the other.  These are just different options."  I made sure to really listen to what she said.  Why did I choose to place my foot there?  I didn't want to place my foot that way because it made me look better and more advanced.  If that was the case then I would have forced myself to place it lower just to show the blowhard in me who's boss.  I put it there because it felt right.  Sure, it made the pose feel slightly more challenging because my balance was being put to the test, but perhaps because of that extra stimulation it still felt right.  You could also choose where you would like to place your arms and hands.  You can place them in prayer position, to the sides, up over your head and reaching up to the sky, or over your head with your arms stretched out and hands clasped in temple (your index fingers pointing up).  Again, you are able to choose what feels right.  Personally, I think they all feel wonderful. 

Now lets go back to what I said before: trees are alive.  Another wonderful thing my teacher pointed out: it's ok if you don't feel 100% stable and move back and forth a little bit while trying to stay grounded.  Trees blow in the wind, too.  Amazing- Tree Pose lets you embrace the fact that there may be things you consider to be imperfections but in reality are not.  Swaying doesn't mean you are not doing the pose correctly.  You are simply being what a tree is: alive.  You are embodying the pose to it's fullest.  Then tomorrow, when you feel slightly more stable and have better balance than the day before, well, you aren't necessarily stronger in the pose.  That day, you are a tree on a windless morning.

Thank you, Tree Pose, for allowing us to sway, be still, and be happy.

Namaste,
Lady Lotus

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

Benefits: A great pose to go into if you're stressed, sad and need some energy.  It stretches a whole lot: your arms, calves, hamstrings and hands.  It will strengthen your arms and legs.  Your digestion will improve if practiced regularly.  If you have a headache, insomnia or back pain this pose will do wonders.

It's time to honour the pose that this blog is partially named after: Downward Facing Dog, it's your time to shine!  It used to be a challenge- always remembering to keep my back straight, spreading my weight evenly in my hands, keeping my legs strong, externally rotating my shoulders...once I learned how to go into it with ease, it became that much needed burst of fabuloussness I needed in my day.  Now I could almost fall asleep in this pose- that is how calming and peaceful I find it to be. What's wonderful though is that I find this feeling of serenity resonates into my personal life as well.  If I'm having a difficult day, I will randomly go into thise pose.  I'm 100% serious.  If I'm at home in my living room and feeling bummed, I will get off the couch and hang out in Down Dog for a little while.  If I'm stressed at work, I'll go into a seperate room and find my way into this pose.  It is such an incredible way of letting your mind zone out and simply be present.   

Also, a few months ago I was diagnosed with asthma.  I recently found out that this pose has therapeutic effects in aiding asthma sufferers.  I'm hoping that one day I can throw out my inhaler and rely on good ol' Downward Facing Dog to keep me healthy!

Namaste,

Lady Lotus

Position of the Week: Prasarita Padottanasana (Wide-Legged Forward Bend)

Benefits: This pose strengthens the inner legs, back legs, and spine. It will tone the abdominal organs, as well as ease your brain. It is especially great to practice if you have mild pain in your back, and if you are feeling tired or depressed.

There is something so wonderful about being in this particular position. I personally am prone to back pain. I'm not quite sure why, but for the last few years I have found myself often complaining (in the least princessy of ways of course!) that my back is sore. This might be one of the underlying factors responsible for my love of the Wide-Legged Forward Bend.

It can be especially gratifying to go into it once you've done a sequence of Warrior Poses followed by Triangle Pose and Side-Angle Stretch. When in these particular poses, I find most of my body's concentration is fluctuating from one side to another. Each of these poses is practiced to the right, and then to the left. By going into a forward bend, it feels as though my body can finally feel a little bit more centered in gravity- of course this is my own personal feeling. Maybe some of you feel something different?

It is such a nice pose to go into.  Your legs are spread and your feet are pointing forward with your toes at a 30 degree angle.  With your hands on your hips and your chest open, you offer your heart up right before you begin your bend from the hips.  It feels great to stop halfway and readjust slightly- maybe rolling back the shoulders or straightening the spine so it isn't rounding.  You continue to breathe, and you experiment going deeper.  This is another aspect of the pose that I love.  Breath plays such an integral role in yoga practice.  I find myself always going back to it to make sure I am fully connected with my mind and my body.  In this Wide-Legged Forward Bend, every time you inhale and exhale, you can control your actions even more.  With every exhalation, I like to go deeper, and pause while I inhale.  Sometimes I will stay at a certain level for a few breaths, but once I feel ready and able to, that one exhale that brings me deeper feels fantastic.  Once you are down you can place your hands on some blocks or the ground beneath you, underneath your shoulders.  Then, you simply hang out in the position.  It is incredible how liberating and relaxing the pose feels.  You feel alone with your breath and your mind.  You feel peaceful.  You feel strong.  Your legs are pushed so firmly into the ground, it feels like nothing can knock you down.  It's also as though any of the sad or unpleasant thoughts you had before going into it are seeping out from your head onto the ground and evaporating.  Aww, so fabulous!  I personally like to go into it twice.  Once I roll back up and go for a second shot, it's nice to change it up a bit with my hands behind my back, clasped in prayer position.  Again, another thing I love about this pose- there are different ways to go into it, and different ways to practice it.  The versatility behind it is so wonderful, and can be adjusted in so many ways to accomodate each and every individual.  FYI- be careful when you come back up, sometimes the dizzies can catch up to you!  I learned this the hard way.

Roxanne loves doing yoga with me.

Namaste,

Lady Lotus

Position of the Week: A Sukhasana Valentine

I figured that since love is in the air with Valentine's Day just behind us, I'd write to you about a wonderful experience Vinny and I had today.  For the spirit of this holiday, we signed up for a Partner Yoga Workshop.  I have always wanted Vinny to try yoga, and I especially wanted to try it with him.  My fabulous teacher was conducting this special workshop yesterday afternoon, and I immediately signed up as soon as she told me about it.  I thought I was going to be forced to master my persuasion techniques to convince Vinny to sign up with me.  To my surprise, he was very curious, and very willing. 

We walked into the studio and were surrounded by many different kinds of people.  Some had practiced yoga for years, some had never practiced at all.  Some were young, some were old.  Some were couples comprised of a man and a woman, some were comprised of two men.  Some were lovers, some were friends.  But we all shared one thing in common: yoga and love for our partner.  You could feel the eagerness and anticipation in the room.  Everyone was so excited to begin.  I would implore you all to try it at least once- it is absolutely wonderful.

Though many of the poses were very familiar to me, they felt brand new.  I was taking what I have been practicing for a long while, and turning it around to incoporate my partner Vinny.  The one pose, however, that I would like to really touch upon is Sukhasana, Easy Pose.  This is, quite simply, sitting upright, legs crossed, in a comfortable position.  Your spine is in line, the crown of your head is pressing to the sky, and your sit bones are grounded on the earth.  It's a seated pose that makes you feel extremely grounded with what is above you, as well as under you.  It leaves you feeling calm.  But adjusting this pose to do it with your partner, as simple as it may be, conjures up so many feelings and emotions.  Some that I personally had never felt while sitting with myself.

Vinny and I began in Sukhasana.  Rather than facing the teacher, we were facing each other.  The tip of our knees were touching.  Already, the pose felt different.  When sitting individually, you feel nothing but yourself and the space around you.  To feel someone else, especially someone you love, lightly grazing your knee adds a heightened connection to the pose.  We didn't sit with our hands on our legs or clasped in prayer position, as you generally would.  I took my right hand and placed it on Vinny's heart.  He did the same.  I took my left hand and placed it on top of Vinny's hand, which was on my heart.  He did the same.  We sat there, together, in silence.  But we were linked by so much more than simply our hands.  We connected together in breath.  We felt the breath inside of us, and began breathing together.  This action was not forced- it eventually came naturally.  In an instant, I could feel his energy surging through my body.  It was as though our bodies and breath had combined to allow us to feel everything from the inside.  It was like a light, tingly fire.  In my regular practice, my teacher has us begin in Sukhasana, and then cultivate our own personal intention.  This can be anything from "may I relax", "may I be happy", "may I be patient"...it can really be anything you feel your heart needs, at that moment.  Yesterday, our personal intention was cultivated for our partner.  To Vinny, I sent out "may you be happy."  And you know what?  We must have really been connecting and feeling each other, because his intention for me was exactly the same.  We both wanted happiness for one another.  Once our intention was felt, we opened our eyes.  We looked at each other, and were then instructed to give each other a hug.  Our hug felt like it lasted forever.  It was one of the warmest, most sincere hugs we had shared in a while.  It was the perfect way to start our practice.

We did many asanas supported together.  Downward Facing Dog, Warrior Poses, Tree Pose, Triangle Pose- just to name a few. Once we experimented with all the other wonderful positions, we ended the practice with Sukhasana again.  This time, our bodies echoed with everything we had just done together, as one, in the last two hours.  We sent out happiness to each other again.  We hugged again.  This time, the hug lasted longer than forever.  And for a moment, I held back tears.  Something boiled inside of me.  I felt so connected to him, to his love.  It was as though all the love we have shared for the last two and a half years was bottled and poured inside of us for that one instant.  It was almost difficult to peel out of his embrace.  But as we parted, that feeling stayed, and I know that it will continue to stay with us for a long, long time.  It is not only something we create on the mat, but continue to create off the mat as well.

Namaste,
Lady Lotus

Position of the Week: Vasisthasana (Side Plank Pose)

Benefits: This pose will strengthen your arms, belly, wrists and legs.  It will also stretch your wrists and back of your legs.  You will also find that this pose will help your sense of balance.

Ok, where do I begin...the first time I went into Side Plank Pose, I hated it!  It was probably my 3rd yoga class, and I thought the teacher was crazy.  I can hardly do a push-up, how was I going to go into what appears to basically be a still push-up position, and then bring all the weight to one side?  I went into it slowly.  I remember repeating to myself "Ok, you're doing it...holy cr*p, you're doing it!  You rock!" And then I fell like a ton of bricks.  I realized then what I did wrong.  I wasn't calming my mind when in the pose.  I was so excited to actually be somewhat doing it, that I let my thoughts run wild and rampant.  I lost my concentration, and lost my balance.  I also had spaghetti arms, so that didn't help at all.

The second time around, I knew what to do.  Breathe. Relax your mind.  Strengthen your arms, your core, and your self-esteem.  Own the pose.  I went into plank, and already felt more stable.  As I brought my body to the right side, and placed one foot on top of the other, I tried not to get too excited.  Oh, I was happy that I was getting it right, but I wanted to stay focused.  I wanted to feel the echo of Side Plank Pose inside of me.  And you know what?  I did it!  I let myself feel the pose, rather than jusy try and do it.  And I started loving it!  It's a pose that made me feel so strong., and it continue to do so.  I was even able to go into it on the left side, with the same state of mind.  It was the first pose I did that I felt I really struggled with in the beginning, but then was able to open the door to.  

I now do this pose regularly in my practice, and it seems to get better every time.  One thing I have been trying to work on (and I am sure that a lot of you out there might do the same as me) is to redistribute my weight from my wrists.  I find that in many positions that require you to place a lot of pressure on your hands (such as Plank and Downward Dog) I have a tendency to put a lot of pressure in my wrists.  It makes it easier to have your arms feel like they're on lock-down, and as a result gives you the false impression that you are more rooted.  Well, to all my friends out there who put all their weight on their wrists: don't do it!  Coming from a personal perspective, once you learn to distribute your weight evenly at those extremeties, the poses will feel so much more comfortable and rewarding.  My fabulous teacher is always reminding me to grip the mat from my fingertips.  Really root down from every finger, especially the index one.  Press your fingers and knuckles into the mat when lifting, and take the pressure away from your wrists.  The outcome is wonderful.  You feel just as strong, and I also find that it doesn't make you hyper-extend your arms.  They feel like tree trunks, stable and ready to support you, without the fear of injury.  With regards to Side Plank, when you reach your opposing arm up towards the sky, you feel powerful.  It's as though you are offering yourself up to something amazing.  And coming out of the pose is like an extreme release of endorphins.  It's as though all the stress you build up inside leaks out from your fingertips, your toes, your pores...

Oh, and I believe I have promised you some blunders and blonde moments, didn't I?  Well, last week I fell.  I didn't slip on the ice.  I didn't stumble on some stairs.  I didn't collide into someone.  I simply just fell down, and the reason is because I just tripped over my own feet.  I didn't slip because of socks or get my shoe laces tangled.  I tripped, barefoot, over myself.  I was in my kitchen, and I suppose I can blame momentary loss of footing or flat out clumsiness, but I turned towards the fridge and I went down on the floor.  I landed on my right wrist.  No biggie, just a small bruise.  Had I fallen in an even more awkward position, I probably would have broken my wrist.  Seriously, I collapsed, like really hard and heavy!  Due to this, my wrist has been slightly sore since then.  Because of that, I really need to make sure I don't apply any unecessary pressure on it during my yoga practice- a good thing!  So please, start practicing balancing your weight in your fingers, knuckles and palms.  It is much better than applying it in your wrists.  And don't take my ever so graceful way into giving you no choice but to do so. 

Namaste,
Lady Lotus

Position of the Week: Parivrrta Ardha Chandrasana (Revolving Half-Moon Pose)

Benefits: This is a great pose to better your balance.  It strengthens your thighs, abdomen, ankles, spine and buttocks.  It will stretch out your hamstrings, calves, shoulders, chest, spine and groin.  It will help you feel stress free and also improve your disgestion.

I had such a wonderful yoga practice today.  I accompanied my best brunette friend to her yoga studio for a Hatha session.  She has been practicing for a few weeks and absolutely loves it (yay!).  The class was taught by one of my former teachers, who I always adored.  I was dissapointed when I discovered that she wouldn't be teaching at my current studio anymore, so it was so nice to see her and practice with her again.  It was equally nice do yoga beside my friend!

So today I was introduced to Revolving Half-Moon Pose. 

Wow...what a position!  I especially love balancing poses.  I felt extremely rooted.  My toes were spread to the max, and I felt the ground so strong beneath me.  The opposite twist motion from my rooted leg to my lifted arm seemed overwhelming at first.  Thankfully, conscious breathing made it possible for me to go into it more comfortably.  It's fantastic to have every single one of your limbs sticking out.  It's as though they are all trying to get away from each other, but staying deeply connected at the same time.  Seriously, for a quick and easy idea just stand up and spread out into a star, like a frozen jumping jack.  Stretch out all your extremeties.  Feels great, no?  So now imagine that feeling heightened a billion times!  I felt so powerful and strong, and could practically feel every ounce of energy travel though me in a fluid motion.  I have fallen in love with side twists and bends.  What's even better is that while in meditation at the beginning of practice, my back felt extremely stiff.  I have had lower back pain for the last few days.  Like magic, this pose did wonders!  It's especially gratifying to feel such quick therapeutic benefits of a position.  When coming out of it, a smile is definitely in the picture.  My body was tingling.  Revolving Half-Moon, I think this is the beginning of a beautiful friendship.

Namaste,
Lady Lotus

Position of the Week: Virabhadrasana I (Warrior I)

Benefits: This position will stretch out your chest, lungs, neck, shoulders and belly. It will strengthen the muscles in your arms and shoulders, as well as the muscles in your back. It will also do wonders for your thighs, calves and ankles.

From the very first day I went into Warrior I pose, I knew I was in love.  Though we may associate the term warrior with fighting and violence, it is such a serene position. We are taught to live non-violent lives. To me, this pose’s name does not symbolize hostility. Perhaps it is the inner battle we feel inside of us, when we struggle with something in our lives. By going into warrior pose, we are combating the negativity we may be feeling.

By reaching my arms up towards the sky, I feel as though I am reaching out to attain some wonderful goal in life. If ever I am feeling tired, then I envision myself reaching up to grab energy. If I feel sick, then I reach up to grab health by the horns. If I feel uneasy about something, I reach up and hold on to my own life, and try to find total happiness. With my chest wide open, I offer my heart up by slightly bending back, and expand my lungs to breathe in positive energy.  My legs are strong beneath me, and my feet are grounded. I feel strongly linked to the ground and to the sky, all at once. It is a pose that makes my entire being feel present, and I love you, Warrior I pose, for that.

Namaste,
Lady Lotus

Position of the Week: Poorna Salabhasana (Locust Pose)

Benefits: This pose strengthens the muscles of your buttocks, spine, backs of your arms and your legs.  It will improve your posture as well as your abdominal organs.  It will stretch out your thighs, belly, chest and shoulders, and it does wonders to relieve stress.  It is a great pose to practice if you are constipated, have lower back pain and are often fatigued.

The very first time I was instructed to go into the Locust Pose, I thought it looked easy. Lie down on your stomach- check! Lift both your legs- check! Lift your upper body and arms- check! Clasp your hands together and keep everything lifted- ummm check? I have the unfortunate luck of being graced with tight shoulders. Clasping my palms behind my back while keeping my arms straight and lifted feels as though I’m trying to sprout wings in lieu of shoulder blades. Anytime I go into this pose I have my teacher’s voice echoing repeatedly in my head, “externally rotate your inner arms and hug your shoulder blades together.” I love that word- hug. A hug is so warm and soothing. Hugging your shoulder blades together while preparing for or being in Locust Pose is, quite honestly, somewhat agonizing.

I often wonder if I am the only one that finds this pose so difficult. Am I being arrogant by blaming it on my tight shoulders?  Some poses seem much more difficult, and I don't struggle as much.  Nonetheless, I always manage to find some love left in me for this pose. While at times I feel tormented (sorry for the melodramatics) the feeling I get when I come out of it is absolutely heavenly. Right before I release and I am in the last few moments of the pose, I feel a surge of life flowing through my veins. It’s as though there is an inner battle of strength and weakness dueling it out, and my strength always manages to overcome. It is my strength, both physical and mental, that allows me to hold the pose until the very end. Then, when my lower and upper body touches the mat beneath me, I am tingling from head to toe. I melt into the mat like hot butter melting into every individual square on a freshly-made waffle. My heart feels like it is going to beat out of my chest- the same way it does when I see Dante on General Hospital (that is a whole other story…) And the sigh that I let out, oh that breath filled sigh, is not only a sigh of relief. It is a sigh of accomplishment. I feel like I can conquer the world!Until, that is, I have to do it a second time…

Oh Locust Pose, the love/hate relationship we share will forever leave an imprint on my practice. Thank you for allowing me to struggle, because by that struggle I know I can feel, and by that feeling, I know I am live.

Namaste,
Lady Lotus