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Parsva Bakasana

Twist, twist, twist! Parsva Bakasana, or Side Crane/Crow, can be a huge challenge for some yogis. Just like Bakasana, this pose requires flexibility, and the more flexibility you have the better! So, don’t be ashamed if you need some help. Use a block to perch on and a strap to keep your elbows in towards your body.

Step 1: Warm up with a twist

Begin by standing at the top of your mat, feet together or hip width distance apart. On an inhale, sweep the arms up overhead as you bend your knees and come into Chair Pose. Weight shifts slightly towards your heels…you should be able to lift up your toes! Take 5 deeps breaths.

Bring your hands in prayer at heart center. On an exhale, twist over to the right, hooking the left elbow to the outside of your right thigh for Revolved Chair Pose. Try to work the left armpit down toward your thigh as your hands press actively together. Your right shoulder will pull slightly back. Try your best to keep your knees in line with each other and your hands at heart center. Take 5 deep breaths then release and twist to the opposite side. Take a forward fold once you have completed this on both sides.

Step 2: Find your birdie perch!

Start off in your Revolved Chair Pose. Slowly start to lower your bottom down, coming onto the balls of the feet and bringing your hands down onto your mat. Remember to stay twisted! If you have trouble here, grab a block and stand on it. That little bit of added height will help you get your hands onto your mat.

Spread your fingers and suction the palms of your hands onto your mat. Keep your elbows squeezing in. The outside of your right thigh will be alongside your left tricep. Your right hip will be between your hands. Take a moment to adjust…working the right thigh up toward the left armpit.

Step 3: Almost ready for lift off!

From your little birdie perch, slowly start to lift your bottom up as you lean forward and bend your arms. Think Chaturanga Dandasana arms…so squeeze in your elbows! Gaze forward and try to keep your shoulders square.

Step 4: Start to take off!

Keeping your gaze forward, elbows squeezing in, shoulders square…attempt to lift up the top foot.

Step 5: Take Flight!

Only when you are ready…try to bring the bottom foot up to meet the top foot and take flight! Squeeze your thighs together, engage your core. If you can, hold the pose for 5-8 breaths before coming back down.

***Modification #1: Place a block, longways, either under your forehead or your chest to give added support. This will allow you to feel what this arm balance is like with both feet lifted!

***Modification #2: Allow your right hip to rest on top of your right tricep so you are balancing your weight between both arms.

Advanced Option: Straight Arms

Have fun and be safe!

XOXO

April 1, 2014
Instagram Quick Tip: Photography 101

I am extremely passionate about my yoga. What you may not know is that I am equally passionate about photography. Combining these two art forms came naturally to me when I started my Instagram. As my yoga progressed over these past two years, so has my photography. I’ve learned to really USE my camera through a lot of trial, error and practice. Without getting too technical, here are a few tips I’ve learned and put into practice every single day.

Camera vs. Phone

The cameras on our phones these days are incredible. When I’m out and about, it’s a no brainer to whip out my phone if I want to snap a picture. With the abundance of self timer apps available and baby phone tripods, you really don’t need anything else to shoot basic pictures.

During my Junior year in high school, I took my first ever photography class…and fell in love. Digital cameras were not around yet, so we used film. There was no “deleting” pictures and “reshooting”…It was you, your camera and about 24-36 chances per roll. You learned very quickly how to make good use of your shots. Although shooting today is much easier, I learned a lot from that class that I still put into practice to this day…exposure, set up, lighting…just to name a few.

When I decided to purchase a digital single-lens reflex camera (DSLR), I knew I had to look at it as an investment. They do not come cheap — they are also a lot bulkier than a camera phone — but they yield beautiful results! If photography is something that really interests you, regardless of whether or not you are using it for yoga, you need a decent camera to shoot. Being able to set your own shutter speed and depth of field can take a great shot and make it amazing.

Here are a few of my favorite tips to help you take beautiful yoga pictures!

Tip #1: Shoot Low

I am constantly growing and learning in my yoga practice. The same is true for my photography practice. In October, I had the privilege of shooting with Robert Sturman, a renowned photographer who specializes in yoga photography. One of the most important tricks I learned from collaborating with him is to SHOOT LOW. I mean…on the ground low. Whether you or someone else is taking the picture — get LOW. This one simple technique will offer new perspective and make all the difference in your pictures.

This picture was taken last summer. My camera was about three feet off of the ground shooting straight at me.

This picture was taken last month. My camera was on the ground and propped up to shoot up. See the difference?

Tip #2: Use Natural Lighting

I’m not a fan of flash photography. Nine times out of ten, the subject ends up looking washed out. Look for locations with lots of natural light! Usually the best light is during sunrise and sunset…or on cloudy days! If it’s possible, try to have the subtle light from the sunrise/sunset facing you so your face is not in shadow. The light during full sun can overexpose a picture, cause you to squint or create too many shadows. Lastly, avoid shooting directly into the sun UNLESS you are going for silhouettes. Any back lighting will make you appear dark as in my example below.

Tip #3: Have a Plan

Contrary to what many people believe, I do not spend hours on end taking pictures of myself everyday. After my real yoga practice, which is usually before sunrise, I have about 10-15 minutes to snap some pictures for the day. I make those 10-15 minutes count by having a plan. Each night, I decide what I am going to work on for the next day, and I write down three to four things I want to capture. Some days I end up with more shots, some days I end up with one shot.

Tip #4: Think Outside the Box

I’m a huge fan of thinking outside the box when it comes to taking my yoga pictures. I look for opportunities to take pictures at different angles in order to offer new perspective. Turning ever so slightly towards the camera or away from the camera can make a shot look completely different. Also, zooming into just a portion of the pose can offer amazing effect. I don’t suggest cutting limbs out of pictures for the sake of it, but I do suggest focusing on certain aspects of the pose and purposely cutting parts out. There is a big difference between the two.

I hope these tips offer you some perspective on how I take my pictures! Look out for some more photography tips coming your way soon!

XOXO

If you are seriously interested in buying a phone tripod or a new camera, here are some of my favorite cameras and photography products. My camera is a few years old, so I have listed the two newer models. (I shoot with a Nikon D5000!)

March 27, 2014
Urdhva Dhanurasana: Getting into Wheel Pose

Our journey into backbending continues with Urdhva Dhanurasana or Wheel Pose. As we discussed in the Bridge Pose tutorial, backbends can be energizing…flooding your body with oxygen while stretching out the entire front body, shoulders and chest. Be mindful when practicing and continue to take each posture slowly.

Step 1: Lie down on your mat. Extend your legs out and take a couple of deep breaths. Bend your knees and bring your feet down onto your mat. Your feet should be parallel to one another and hip-width distance apart. Try to get your heels as close to your buttasana as possible. Bend your elbows and place your hands down alongside your ears. Fingers will point TOWARD your body. Squeeze the elbows in.

Step 2: Take a deep inhalation. On the exhale, push into your feet and lift your hips up. Feet remain parallel and knees squeeze in. Try to keep your buttasana relaxed by drawing the tailbone slightly up. Take a breath. On another exhale, push into your hands this time and come up onto the crown of your head. Elbows squeeze in as your shoulder blades hug your back. I like to walk my hands closer to my body at this point. This is just an option though! Take a breath or two here.

Step 3: On an exhalation, push firmly into your mat with your feet and hands and try to straighten the arms. Remember to keep the feet parallel. There will be a slight internal rotation of the thighs…this is what will prevent your feet and knees from spinning outward. Draw your tailbone down and relax your buttasana. Keep your shoulders engaged and hugging your back. Let your head fall neutral. Stay here and take 3-5 breaths.

When you are ready to come down, bring your chin to your chest and slowly bend your elbows bringing the back of your head and your body gently onto your mat. Hug your knees into your chest and relax.

XOXO

March 16, 2014
Getting Your Kids Involved In Your Yoga Practice

Health and fitness has always been an integral part of my life. When I found out that I was pregnant in March of 2005, I was overjoyed that I was going to be a mom, but I was also panicked about how it was going to change my body and how I was going to get it back to its pre-pregnancy state. It wasn’t until after I had my son that I realized that life and fitness don’t end when you have a child. My body was still mine. I just had to reclaim it!

Fast forward to today. I’m 36, I have two kids, a husband, a full time job and a growing business…My goals of staying fit have not changed…HOW I make the time and get it done has changed. One of my favorite things to do now is to get my kids on my mat with me! Whether it’s for 5 or 10 minutes, it’s an opportunity to get them involved in my exercise routine.

Here are five quick tips on how I got my kids involved!

1. DO NOT expect them to do a full practice! I know that sounds obvious, but when my son and daughter started to join me, I thought they would just fall in love with yoga and practice the full 30-45 minutes with me. WRONG. Children under the age of 10 do not have that long of an attention span, but they can manage 5-10 minutes on the mat. So, start there!

2. Begin with the basics! Kids love Downward Facing Dog. Another favorite is Cobra pose, Tree Pose, Warrior II and seated Easy Pose or Sukhasana. These are great beginner poses, in general.

3. Teach them…but don’t expect perfection! Teach them the names of the poses. You will be amazed how quickly they will pick them up. Teach them what they SHOULD be doing, and don’t fret if the poses aren’t perfect. Just make sure they are not going to hurt themselves.

4. Get them their own yoga gear! I don’t know about your kids, but mine love to have their own stuff…their own space and their own gear. So maybe look into a toddler mat or even an inexpensive full-sized mat! They will feel grown up and you won’t have to share your mat!

5. Make it fun! Remember to keep it light and fun! In my experience, it’s all about the memories you are building with your child while instilling the importance of fitness. Keep your practice with them consistent. It builds their knowledge and makes it part of their daily routine…something that can last a lifetime!

“The best thing to hold onto in life is each other.” – Audrey Hepburn

Yoga with mini
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XOXO

March 13, 2014
Start Your Backbend Journey with Bridge Pose

Backbends are extremely powerful and energizing poses. They open up the heart, the chest and the shoulders. They stretch out the spine, the neck and the entire front body. They flood the body with oxygen and have the ability to quickly get you out of a funk. Backbends are also known to offer relief from fatigue, stress, anxiety and depression, to name a few.

Deep backbends can be extremely intimidating for beginners. Bridge pose or Setu Bandha Sarvangasana is a great intro pose to set you on your backbend journey. Take it slow and be mindful. Do not do this if you have any neck or shoulder injuries. Always respect your limits.

Step 1: Lie down on your mat. Extend your legs out and take a couple of deep breaths. Bend your knees and bring your feet down onto your mat. Your feet should be parallel to one another and hip-width distance apart. Relax your shoulders and release any tension you may have in your face.

Step 2: On an exhale, press your feet and hands firmly into your mat as you lift your hips up. Keep your neck long, do not bring it down towards your chest. Draw your tailbone up and be careful not to clench your bottom. No squeezed cheeks allowed!

Step 3: Keeping a firm base, start to work your shoulders underneath your body. Your shoulder blades draw in towards one another. Clasp your hands together underneath your body and straighten your arms. Press your arms firmly into your mat as you actively reach your clasped hands toward your heels. Be mindful to stay evenly on the soles of you feet and keep your knees directly stacked over your ankles. Do not let them sway in or out. Stay here and take 5-10 breaths. To release, unclasp your hands and set them down beside you, then slowly lower your hips down. Relax.

Optional Variation: Extend on leg up and hold for a 3-5 breaths. Lower the leg and extend the second leg up. Hold for the same number of breaths as the first side. Lower the leg and hold in regular Bridge pose for 3-5 breaths…Then slowly lower down and relax.

Remember to have patience with yourself and your practice. Speaking from experience, backbends can be frustrating…but they can also be very rewarding. Take your time. In the words of K. Pattabhi Jois: “Practice and all is coming”.

XOXO

March 6, 2014
Quest for the Press 101: Toe Taps

My quest to press into a handstand probably started around eight months ago. “Pressing” is when you can place your hands onto the ground and float your legs up into a handstand…No kicking required! There is no science to pressing into a handstand, and everyone’s experience is unique. I am going to show you how I learned — hopefully it will help you!

The only prerequisite is that you MUST have a solid Bakasana practice. You can view my tutorial for this particular asana here.

Step 1: Start in Bakasana

Key points to remember in Bakasana…Fingers should be spread wide to help grip the mat. Hands are shoulder width apart. Elbows and knees squeeze in toward the midline. Upper back rounds to avoid “dumping” into your arms and making the pose feel heavy. Navel pulls in toward your spine to activate the core.

Step 2: Flex the feet

Flex both feet so your toes point down towards your mat. Using your core to keep the knees on your arms, slowly start to shift forward slightly as you bring your toes toward your wrists. You may only get an inch or two down before you fall… That’s Okay! Try again!

As you move your feet down, concentrate on rounding the upper back and squeezing your arms in. If your arms begin to open out, try using a strap. Measure the loop shoulder width in length and place the strap just above your elbows.

Step 3: The toes have landed!

Eventually, your toes will touch your wrists! Once you get to this point, try to hold them there for as long as possible. Not only will this build arm strength, but it will build your core strength as well! You will begin to feel your deep ab muscles engage. These are the ones that will eventually help lift you up.

Step 4: Lift up!

Once you can hold your toes to your wrists for a few breaths, you can try lifting your bottom up towards the sky and taking the knees off of your arms to hover. To do so, actively push your toes into your wrists and engage your core (Uddiyana Bandha). Press actively into your mat using your fingers for grip. Start out by trying to lift your butt higher! If that goes well, then try to straighten the legs. Proceed slowly and with patience.

As always… Have FUN and be SAFE!

XOXO

February 27, 2014
Baby Bakasana

Baby Bakasana is the world’s smallest arm balance. And although it may look pretty simple, this little gem of a pose can be pretty tough. Moving the shoulders past the elbows can be difficult. The trick to this pose is to round the upper back to help resist the urge to dump into the arms.

Step 1: Take a squat

From standing, bend your knees and squat down coming onto the balls of your feet. Bring your fingertips to your mat.

Step 2: Drop on down

Separate your knees and make your way onto your forearms. Forearms should be parallel and at shoulder width distance apart. Spread your fingers wide to create a solid base. Your knees will be just outside of your triceps and should hug in.

Step 3: Lift it up

Keeping your gaze slightly past your fingertips and the knees squeezing in, slowly start to raise your buttasana up. You can adjust and place your knees directly onto your triceps or keep them slightly wider. As you rise up, start to lean forward bringing your face closer to your mat and shoulders past your elbows. Round your upper back and start to hug the shoulders in; stay here and take a few breaths.

Step 4: Baby step

Shift your weight and face even further toward your mat and slowly pick up a foot. Hug the heel of your foot in towards your bottom. Continue to round your upper back and squeeze in so you do not collapse!

Step 5: Take flight!

Round and squeeze…round and squeeze…round and squeeze! Maybe pick the second foot up towards your bottom to get your Baby Bakasana to take flight!

Hold for five to eight breaths and slowly release down.

Advanced Option

Please only try this if you have a solid Pincha Mayurasana practice. Take this super slow if you have never attempted this…and expect to fall! I know I did when I started. Do not be discouraged if you cannot do this!

From Pincha Mayurasana or Forearmstand, slowly bend your knees. Actively press into your forearms and hands as you move your knees into your torso. As you descend, your shoulders will start to move past your elbows and your face will move closer to your mat. Arms and shoulders hug in to maintain a solid base for your knees to land. The key to this transition is engaging the core and bandhas…which we discussed in my last post. As gently as you can, bring the knees down onto your triceps into Baby Bakasana!

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XOXO

February 24, 2014
Floating Down

Slowly floating the legs down from any inversion can be challenging. It takes time, patience and practice to develop the strength and body awareness to successfully lower down. It also requires being able to engage deep abdominal muscles. Despite popular belief, you don’t need a six-pack to float down! And, once you float down, floating up will likely follow — it did for me!

What muscles do we need to engage?

There are a total of six abdominal muscles in your body; from deepest to superficial they are the the transversus abdominis, the internal obliques, the external obliques and the rectus abdominis. The deeper the muscles, the more impact they will have on your posture and maintaining a healthy spine. Here is a brief description of each:

Transversus Abdominis: It is the deepest of your abdominal muscles, and it wraps around your torso. You cannot feel this muscle from the outside. The best description I’ve read for this muscle is that it is like a back support belt but for the front of your body.

Internal Obliques: These are a pair of muscles that run alongside your torso that help your spine twist and move laterally.

External Obliques: These are another pair of muscles that also run alongside your torso and help your spine twist and move laterally.

Rectus Abdominis: These are the most superficial muscles of the group and the ones that make up the “six-pack” abs.

Do I need six-pack abs to do this?

Quite simply… No, you do not. In fact, a six-pack will help you the LEAST when working with floating down or pressing up for that matter. It is the ability to engage the transverse abdominal muscle that will have the most impact on your inversion practice.

Engage those bandhas?

Before going through my yoga teacher training, I’d always hear teachers say “engage your bandhas”! If you haven’t been practicing long, more than likely your first reaction is “what the heck does that mean??!! Simply put… a “bandha” is a lock in the body that helps seal in the energy and engages the muscles.

The two bandhas that most teachers will reference during inversions are the Mula Bandha and the Uddiyana Bandha. In very simple terms, the Mula Bandha occurs in the pelvic area and low belly while the Uddiyana Bandha occurs in the upper abdominals. The best way to describe the Mula Bandha is the feeling you get when you have to go to the bathroom and are holding it. The Uddiyana Bandha can be felt when you draw your navel up toward your heart while wrapping your lower ribs in towards one another. I learned how to do this by placing my hands on my lower ribs, fingers facing in towards each other, and by making believe my hands were a corset. As I exhaled and drew my navel up and in, I closed my hands towards one another.

Start the float down from Tripod Headstand

If you are new to this, start off by attempting this from your Tripod Headstand. Working the float down from here will also help you gain strength within your core!

Slowly come into your Tripod Headstand. Start by flexing your feet to activate your entire lower body… and also to prepare your feet for the landing! Take a deep breath in. On the exhale, engage those bandhas and try to lower your legs down a few inches. Inhale. On the exhale, lower them down a little more. Make a mental note where your legs come down if you cannot float them gently onto the ground.

Come back into your Tripod Headstand again. This time, float them down to your “breaking” point or slightly above that… On the inhale, try to lift them back up again. Try to do this three to five times. This small action will help strengthen your core over time. Keep working this as low as you can go… eventually coming all the way down onto the ground gently and maybe back up!

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Ready to move on?

Once you can comfortably float down and up in Tripod Headstand, you can start to work on your float down from Handstand. Feel free to use a wall if you have trouble balancing and you can even press the crown of the head into the wall to help slow your descent. You may feel this in your wrists, so take it slow! Remember the foundations of a handstand and press firmly into the ground with your hands. Engage your core and slowly start to float down. If you are having serious trouble with this, you can also try straddling your legs to float down! Play with it…but most importantly, have patience!

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XOXO

February 21, 2014
Funky Pincha Mayurasana

It’s time to get FUNKY in Pincha Mayurasana! In this variation you are on one forearm and one hand versus both forearms. The key is squeezing the elbows in toward the midline.

It is incredibly important to note that you should have a solid, REGULAR Pincha Mayurasana practice before attempting to kick up in this variation. Feel free to practice funky Dolphin pose to get yourself familiar with the different arm placement.

Step 1: What it means to get “funky”

Start off on all fours, Tabletop position… fingers spread wide, shoulders stack directly over your wrists, hips stack directly over your knees. Biceps roll forward, so there is an external rotation of your upper arms. Arm bones plug into their sockets, shoulder blades pull down your back. Keep your toes curled under. It is important to have a solid base to start.

Keeping the external rotation in your right arm, slowly lower your right elbow down onto your mat. Your right forearm should be parallel to the edge of your mat. Even though it is down, feel your right elbow continue to squeeze in.

Move your left hand back so your left fingertips line up with the back edge of your right elbow that is on your mat. You may have to play with this to find what is most comfortable… move maybe an inch or so up. Where ever your hand lands though, squeeze that elbow in!

Step 2: Funky Dolphin

Keeping the elbows in, press your forearm and hand firmly into your mat and lift your knees up. Hips will lift and legs will straighten. Walk your feet in towards your arms as much as your flexibility allows. Try to keep equal pressure in your forearm and hand. The tendency will be to put more pressure into your forearm… try to keep the weight equal. Stay here and hold for five breaths. Come down, take a Child’s Pose and repeat on the other side.

Step 3: Lift a leg

I prefer to lift the leg that is on the same side where the hand is planted. Try both legs though and see what is more comfortable for you. Keep the lifted leg engaged… really energized and pulling up. Remember to keep the elbows pulling in and lifted leg internally rotating… try not to let your hips open too much. Mine tend to open a little, but if they are too open, you will be crooked when trying to kick up and probably fall over. Come down, take a Child’s Pose and repeat on the opposite side.

Step 4: Take a few baby hops, maybe catch some hang time

If you are ready to start baby kick ups, please find a wall space and set yourself up about six to eight inches away and come into the previous step, funky Dolphin with one leg raised. Before bending the bottom leg, ask yourself . . . Are you pressing equally into your forearm and your hand? Are your elbows squeezing in? Are your hips relatively square? Is your lifted leg engaged? Are you gazing down at your mat?

When you are ready, put a slight bend into the bottom leg and take a few baby hops. Between each hop, check to make sure you are in form. As you become more comfortable, you will find more hang time. Play with both legs extending out as shown below or bending in the bottom leg.

Come down and take a Child’s Pose… then repeat on the other side!

Step 5: Full expression

Once you find your balance with legs apart, you can play with bringing the legs together.

XOXO

February 18, 2014
Baddha Hasta Sirsasana B

Baddha Hasta Sirsasana B is probably my favorite headstand variation. “Baddha Hasta” refers to the bound hand position which is the base for this variation. With ANY headstand, be mindful and be extremely aware of your body and its position. Headstands can be fun and exhilarating when practiced with caution. There should never be any rush…the asana will come with patience and diligence. Remember to use a wall if needed!

Step 1: Get a grip!

Start by sitting on your heels. Extend your arms out, bend the elbows and loosely grab the opposite forearm by the elbow.

Step 2: Set yourself up

Keeping the grip on opposite arms, place your forearms down onto your mat and curl your toes under. Place the crown of your head down right in front of your forearms. Start to press your forearms firmly down into your mat as you draw your shoulders down to lengthen your neck. No turtles allowed!

Remember to use a wall if needed!

Step 3: Dolphin

Keeping pressure in your forearms and neck long, slowly lift up off of your knees and walk the feet in towards your head. The goal is to get the hips stacking over your shoulders. Resist the urge to dump into your neck as weight is added onto your arms, shoulders and head. Stay here and hold for 5-8 breaths. Come down and rest in Child’s Pose before moving on.

Step 4: One step at a time

When you’re ready to move on, come back into Dolphin. Slowly bend one knee into your chest, then place it back down onto your mat. Repeat with the other knee. Come down and rest in Child’s Pose before moving on.

Step 5: Headstand egg

From Dolphin, bend one knee tight into your chest. Using your core and maybe the tiniest push off, bring the second leg into your chest. I do not suggest kicking up with straight legs. Move slowly and with awareness to prevent any injuries to your neck. Once both legs are tucked into your chest, do a little check… Are you firmly pushing into your mat with your forearms? Are your shoulders melting away from your neck? Is your core engaged?

Step 6: Lift off!

When you are ready to lift up, try lifting one leg at a time SLOWLY. The quicker you move, the more likely you are to fall, lose balance or tweak your neck. If you successfully lift one leg up, THEN try to bring the second leg up to meet the first. Keep the legs engaged by flointing or pointing the toes. Stay here and breathe…

Slowly come down and take a Child’s Pose.

Remember, this is a more advanced headstand variation! If you do not get it this time around, no worries! Your yoga journey is your own… There is no timetable to your practice. Have patience and keep practicing.

XOXO

February 15, 2014