Category: Fitness

Pose of the Week: Vasisthasana

Vasisthasana, or Side Plank Pose, helps to strengthen the wrists, arms, core and legs! Feel free to take any modifications or variations in your practice this week.

1. Start off in Downward Facing Dog.

2. From Downward Facing Dog, pull forward into Plank Pose.

3. Shift your weight onto your left hand, and move the right hand forward about 2 inches so the wrist is slightly forward of your right shoulder.

4. Slowly roll onto the outside edge of your right foot and stack your left foot on top of your right. As you do so, pop up on the fingertips of your left hand. Root down through the right hand, keeping the right arm straight.

5. Find your balance and extend your left arm up towards the sky.

6. Keep your hips lifting, belly engaged and legs active.

7. Stay here and take 5 deep breaths. Repeat on the other side.

June 17, 2015
Pose of the Week: Sirsasana A

Time to get upside down! This week’s TFM Pose of the Week is Sirsasana A or Supported Headstand. Check out the following modifications and feel free to use a wall for support! You may also like to check out my top 5 reasons to get upside down everyday HERE. Have fun and be safe!

Level 1 Modification: Keep your feet on the ground! You don’t need to take your feet off of the ground to experience the benefits of inversions. Start by sitting up on your shins and clasp your hands loosely, remembering to tuck the bottom pinky in! Place your forearms down on to your mat, elbows at shoulder width distance. Place the crown of your head in front of your hands. Root down through your forearms as you tuck your toes under and lift the knees up. Squeeze your elbows in as you draw your shoulders away from your ears. Walk your feet in as you begin to stack your hips over your shoulders. Your forearms should be bearing most of your weight. It should feel like you can almost pick up your head. Stay here and take about 5-10 breaths. Slowly release down into Child’s pose.

Level 2 Modification: Knees hug in! Start by sitting up on your shins and clasp your hands loosely, remembering to tuck the bottom pinky in! Place your forearms down on to your mat, elbows at shoulder width distance. Place the crown of your head in front of your hands. Root down through your forearms as you tuck your toes under and lift the knees up. Squeeze your elbows in as you draw your shoulders away from your ears. Walk your feet in as you begin to stack your hips over your shoulders. Slowly bend one knee into your chest. Press actively into your forearms and engage your abs to tuck the second knee into your chest. Your forearms should be bearing most of your weight. It should feel like you can almost pick up your head. Stay here and take about 5-10 breaths. Slowly release down into Child’s pose.

Level 3 Modification: Time to extend up! Start by sitting up on your shins and clasp your hands loosely, remembering to tuck the bottom pinky in! Place your forearms down on to your mat, elbows at shoulder width distance. Place the crown of your head in front of your hands. Root down through your forearms as you tuck your toes under and lift the knees up. Squeeze your elbows in as you draw your shoulders away from your ears. Walk your feet in as you begin to stack your hips over your shoulders. Slowly bend one knee into your chest. Press actively into your forearms and engage your abs to tuck the second knee into your chest. From here, slowly extend one leg up towards the sky, then the other…or, if you are capable, both legs at one time. Keep your thighs hugging in and feet active! Remember, your forearms should be bearing most of your weight. It should feel like you can almost pick up your head. Stay here and take about 5-10 breaths. Slowly release down into Child’s pose.

Be sure to check out our inversion tutorials in the Yoga pull down tab on our website, and if you are considering a headstand practice, check out: Headstands 101: The Art of Falling.

May 25, 2015
Pose of the Week: Ardha Chandrasana

Time to test your balance with one of my favorite standing postures…Ardha Chandrasana or Half Moon Pose! Feel free to use a block under your hand if you cannot comfortably reach the ground.

Stand at the top of your mat, big toes touching and hands at heart center in prayer. Sweep both arms up towards the sky and then swan dive down into a standing forward fold, Uttanasana. Lift up half way and bring your hands underneath your shoulders. Slowly lift your left leg up so your legs make a 90 degree angle. Flex your left foot so the toes point down towards your mat. Bring your left hand onto your left hip. Take a deep breath in, and on the exhale slowly start to rotate the left toes out to the left side of your mat. Your left hip will begin to stack on top of your right hip, your left shoulder will begin to stack over your right shoulder. Root down through your right foot to find your balance. Extend your left hand up towards the sky. To challenge your balance, gaze to the side or at the top of your hand. Stay here for 5 breaths, then repeat on the other side.

May 15, 2015
Pose of the Week: Ustrasana

This week’s TFM Pose of the Week is Ustrasana or Camel Pose. Backbends are a great way to open up the front body and to energize yourself. Take your time getting into this one and remember to breathe!

Level 1 Modification: Start with your shins parallel and toes untucked. Place your hands on your low back with fingers facing down towards your mat. Hug your elbows in. Take a deep breath in, and on the exhale, slowly start to lift your heart up towards the sky as you lean slightly back drawing the shoulder blades together. Keep your hips pushing forward while your thighs remain perpendicular to the ground. If it is comfortable, drop your head back. Try to take five steady breaths. When you are ready to come out, lead with your chest. Your head should be the last thing to rise. Sit back on your heels and take a moment. Repeat this sequence two more times.

Level 2 Modification: Start with your shins parallel and toes tucked under. Place your hands on your low back with fingers facing down towards your mat. Hug your elbows in, and take a deep breath. On the exhale, slowly start to lift your heart up towards the sky as you lean slightly back drawing the shoulder blades together. Slowly bring one hand at a time down to your ankles. Keep pushing your hips forward while your thighs remain perpendicular to the ground. If it is comfortable, drop your head back. Try to take five steady breaths. When you are ready to come out, lead with your chest. Your head should be the last thing to rise. Sit back on your heels and take a moment. Repeat this sequence two more times.

Ustrasana: Start with your shins parallel and toes untucked. Place your hands on your low back with fingers facing down towards your mat. Hug your elbows in. Take a deep breath, and on the exhale, slowly start to lift your heart up towards the sky as you lean slightly back drawing the shoulder blades together. Slowly bring both hands to the tops of your feet. Keep hips pushing forward while thighs remain perpendicular to the ground. Slowly drop your head back. Try to take five steady breaths. When you are ready to come out, lead with your chest. Your head should be the last thing to rise. Sit back on your heels and take a moment. Repeat this sequence two more times.

May 9, 2015
Springtime Flow

Spring is a season characterized by rebirth, renewal and growth. Many of us are looking forward to longer, lighter evenings and the uplifting energy of Spring. To celebrate the season (and to help you out of bed before the sun has risen), we are putting a fresh spin on a traditional sequence. Each pose within the sequence becomes a hybrid — and a hip opener — by keeping the legs in tree pose. Challenge your balance and flexibility by practicing this variation of Sun Salutation that pays homage to blooming trees and fresh routine. Remember to practice the sequence on both sides of your body, and breathe deeply through each pose.

1. Tree Pose

Start in Mountain Pose at the back of your mat. Toes are spread, spine is lengthening towards the ground. Slowly shift your weight into your left foot and pick up your right foot. With the help of your right hand, place the sole of the right foot onto the inner left thigh. Find stability in this pose by pressing your right foot firmly into your left thigh, and your left thigh firmly into the sole of your right foot. Keep your right knee pressing out. Bring your hands together at heart center. Take 5 deep breaths, then on your next inhale sweep your hands up towards the sky.

2. Standing Forward Fold with Tree Legs

On an exhale, swan dive down into this Standing Forward Fold variation. Continue to keep your right knee open to the side. Feel the hamstring stretch along the back of your left leg and the stretch in your right hip. Stay here for 3-5 breaths.

3. High Plank Pose with Tree Legs

Rather than stepping or jumping back into Plank Pose, as you would in a traditional Sun Salutation, on an exhale, slowly walk yourself out into Plank Pose with Tree Legs. Continue pressing your right foot firmly into your left thigh, and try to make a straight line with your body from head to heel. Stay here for 3-5 breaths.

4. Side Plank Pose with Tree Legs

Before moving into your Chaturanga Dandasana, which is usually the next pose in the Sun Salutation, take a short detour into Side Plank Pose with Tree Legs. On an inhale, shift your weight onto your left hand, roll onto the outer edge of the left foot and pop up onto your right fingertips. Find your balance here. On the exhale, slowly extend your right hand up towards the sky. Keep your hips lifting as you continue to root down through your left hand. Look up at your right hand for an added challenge. Stay here for 3-5 breaths and return into your High Plank Pose with Tree Legs.

5. Low Plank Pose with Tree Legs

From High Plank Pose, slowly shift slightly forward. On an exhale, bend your elbows coming into Low Plank Pose (or Chaturanga Dandasana) with Tree Legs. Hug your elbows in and engage your core to maintain stability.

6. Upward Facing Dog with Tree Legs

On an inhale, roll over the left toes and come into Upward Facing Dog with Tree Legs. Feel free to modify by taking the Cobra Pose variation with hips on the ground. Press into your hands, lift your heart and relax your shoulders. Take 3-5 breaths.

7. Downward Facing Dog with Tree Legs

On an exhale, roll back over your left toes and come into your Downward Facing Dog with Tree Legs. Spread your fingers wide, relax your shoulders and engage your belly. Stay here and hold for 5 deep breaths. Complete your Sun Salutation by walking your hands back to your left foot and then slowly lifting back up into Tree Pose! Release the right foot, shake it out and repeat on the other side.

8. Optional: Supported Headstand with Tree Legs

For an added challenge, feel free to add an inversion at the end of your Sun Salutation practice. Keep your elbows hugging in, neck long, belly engaged and legs energized! To maintain our tree theme, slowly bend on knee and bring the sole of the foot to the inside of the other thigh, then switch! Remember to continue breathing. Take a well deserved Child’s Pose after you come down.

April 21, 2015
Open Your Heart

February is all about opening up the HEART! So, try incorporating our favorite heart opening stretches and backbends into your practice this month.

These six postures will open up your shoulders and your entire front body. In fact, they will leave you feeling stretched, energized and ready to tackle your day!

Ready to get started? Grab a few blocks and a strap. As always, be mindful of your body, modify when necessary and remember to breathe. Try to hold each of these postures for at least 5-10 breaths.

Reclined Heart Opener with Blocks

Lie onto your mat with one block (at its lowest height) under your head like a pillow and a second block (at a higher height) between your shoulder blades. Relax your arms alongside your body and stay on the blocks for at least one minute.

Hero Pose with Gomukhasana Arms

Start out on your shins, bringing your knees together and separating your feet slightly wider than your hips. From there, have a seat in between your ankles coming into Hero Pose. Feel free to prop yourself on a block if this pose hurts your knees. Sitting up tall, slowly make your way into Gomukhasana arms. Use a strap if you cannot clasp your hands. Relax your shoulders and pull the elbows back. Stay here and hold for 5-10 breaths, then repeat on the other side.

Wide Cobra Pose

Lie on your belly and bring your feet hips’ width distance apart. Take your hands wide off of your mat and come onto your fingertips. On an inhale, slowly push into your fingertips lifting your heart high. Keep your elbows slightly bent and actively roll your shoulders back.

Bow Pose

Lie on your belly and relax your forehead on your mat. Bend your knees and grab onto the outside edges of your feet. On an inhale, kick your feet into your hands lifting your heart high. Use the strength of your legs to lift you up! Stay here and hold for 5-10 breaths, then repeat two more times.

Funky Camel

It’s time to start working on some deeper backbends. Feel free to take a traditional Camel pose or if you’re feeling adventurous, try our funky variations above! Start out on your shins, knees are hips’ width distance apart. From there, step your right foot forward planting the sole of your foot down on your mat. Bring both hands onto your hips squaring them off to the top of your mat. Slowly sweep the left hand up and around bringing your left hand onto your left ankle or sole of your left foot behind you. Take a moment and square your hips once again. Extend your right arm up or bring it to heart center. Take 5 deep breaths, then slowly come up. Repeat on the other side.

Wheel Pose

Make your way onto your back and set up for Wheel. Feet should be hips’ width distance apart and parallel to one another. Hands should be shoulder width apart, fingers spread wide. Both arms and legs squeeze in towards one another. Feel free to bring one hand up to heart center as you hold for 5-10 deep breaths.

February 11, 2015
Daily Practice: Reverse Warrior

Reverse Warrior, or Viparita Virabhadrasana, is a variation on Warrior II but with a slight backbend. Just like the other Warrior poses, Reverse Warrior strengthens the legs and stretches the groin and hips. The added benefit to Reverse Warrior is that it also stretches the obliques, chest and shoulders. Warrior I, Warrior II and Reverse Warrior are almost always included in my morning practice.

From Downward Facing Dog, step your right foot in between your hands and rise up into Warrior I. Look up and watch your palms touch; then open up into Warrior II. Make sure your right knee is directly over your right ankle and your right thigh is parallel to your mat. On an inhale, rotate your right palm up. On the exhale, start to lean back…Your left hand will slide down the left leg. Your right arm will extend up and overhead, palm facing down. Your legs should remain the same and your hips should remain open. Actively reach with your right hand. Feel the stretch running down the right side of your torso. Open your heart up towards the sky. Gaze up or gaze down towards the ground…whatever feels good to you.

On an inhale, rise back up into Warrior II. On the exhale, windmill the hands down and step back into Downward Facing Dog. Repeat on the left side.

XOXO

July 31, 2014
Daily Practice: Warrior II

No other standing posture makes me fidget as much as Warrior II, or Virabhadrasana II. Within 30 seconds I am already thinking about when I can come out of the stance. Warrior II involves physical and mental strength which is why I include it in my flow EVERY day. Your challenge this week is to hold this posture for as long as you can. Close your eyes and try to clear you mind as you hold this pose.

From Downward Facing Dog, step your right foot in between your hands and rise up into Warrior I. On an inhale, look up and watch your palms touch. On the exhale, toe-heel your right foot towards the center of your mat as you open up your arms and your hips. Your right heel will now line up with the arch of your left foot, and your right hand will extend towards the top of your mat while your left arm extends towards the back. Make sure the right knee stacks directly over the right ankle. Bend into the right knee so your thigh is parallel to your mat. Pull your navel in toward your spine as you stand tall. Your arms are parallel to the mat and your shoulders are relaxed down away from your ears. Resist the urge to lean forward, shoulders should stack directly over your hips. Gaze out past your right middle finger. Focus on your breath as you hold this position. Try to find some peace as you gaze out, or close your eyes.

When you are ready to come out, windmill your hands down and take a Vinyasa or step back into Downward Facing Dog. Repeat on the left side!

XOXO

July 25, 2014
Daily Practice: Warrior I

As much as I love to be upside every day, there isn’t a day that goes by where there is not a Warrior Pose included in my practice. Just like any inversion, these postures work your entire body and build muscle. Over the next few weeks, I will break down all of the different Warrior Poses you can add to your daily flows. Not convinced yoga is a workout? Your challenge this week will be to hold Warrior I, or Virabhadrasana I, for a full minute on each side.

From Downward Facing Dog, step your right foot in between your hands and spin the left heel down. Your right heel should line up with your left heel. Bend deeply into the right knee, making sure your right knee stacks directly over your right ankle. Right thigh becomes parallel to your mat. You should be able to look down and see your right big toe. If you cannot, make sure your right knee isn’t collapsing in. Take your hands to your hips and try to square your hips off to the top of the mat.

Don’t worry if your hips aren’t completely square…my hips tend to be tight so this posture is always a work in progress for me! Remember, yoga is a practice.

Once your hips are as square as you can get them, extend your arms up toward the sky. Activate your fingers as you reach up. Your upper arm bones will plug into their sockets and your shoulder blades will draw down your back. Engage your abdominal muscles and stand strong! Press actively into the mat, applying equal pressure. Remember to keep bending into that front leg! No lazy warriors allowed!

XOXO

July 18, 2014
Daily Practice: 4 Reasons to Practice Backbends

Do you avoid practicing backbends in your yoga practice? They can be uncomfortable, and a little scary, but once you learn to open up your shoulders and the entire front of your body, you will embrace backbending! (If you need help with heart openers check out this article.) In fact, there are many benefits to incorporating backbending into your daily yoga practice. Here are our top four!

#1: Energize!

It’s no secret that backbending can be energizing! After being stagnant all day, stretching out the spine, and thus opening up the heart center, can send waves of energy through your entire body. Notice your body after a series of backbends…You may feel happy!

#2: Healthy spine, healthy body!

Our spines are meant to be flexible and support us in every movement during the day. However, most of us spend the majority of our time bending forward…sitting at a desk, driving a car or even picking up a child. Safely practicing backbends not only helps to maintain flexibility in your spine, but it can reduce the risk of back injuries. Additionally, backbends will stretch out the entire front body from the quadriceps all the way up the abdominal muscles and chest — even into the throat and neck.

#3: Brings attention to your breath

Breathing in backbends can be one of the hardest things to do! It took me a long time to get used to taking deep breaths when doing any sort of deep backbend. However holding your breath can be stressful, restrict your movement and can even break blood vessels in your face and neck. I know this from experience! While practicing backbends, bring attention to your breath and see if you can breath a little deeper. It will feel weird, and maybe hard at first, but it will lessen the stress you feel and possibly deepen the posture.

#4: Overcome your fears

By moving safely and slowly into backbends you will build strength and confidence in yourself! You will slowly overcome the fears and doubts associated with bending backwards. The “I can’t do that” attitude will slowly start to shift to “I will do that” and eventually become “I can do it”!

XOXO

July 3, 2014