Category: Core

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Wednesday Workout: Grovin' to Garuda

8/2/2017

Benefits of Garudasana

Strengthens & stretches ankles and calves
Stretches thighs, hips, shoulders, and upper back
Improves concentration
Improves sense of balance

Theraputic Applications of Garudasana

Asthma
Low backache
Sciatica

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This week...We focused on opening up our IT bands, shoulders, chest, and back as well as strengthening our quads in order to work into Garudasana also known as eagle pose,

In particular, the poses we did during the second flow sequence, helped to prepare our bodies for garudasana. All of these poses are great because they help test our flexibility, openness and strength, all with the goal to help us move more gracefully into and out of splits.

So, if you want to work on this sequence at home, I've worked up this cheat sheet for you to bookmark, save or download. Enjoy yogis!
Namaste.
- Ann

Prepping Poses

Icons edited and created from source artwork made by Roundicons from www.flaticon.com is licensed by CC 3.0 BY

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Wednesday Workout: Fledgling Flow

7/19/2017

utthita hasta padangusthasana
(extended hand-to-foot)

This sequence...is perfect for beginner level yogis. If you've practiced yoga in the past and are looking for a progression to help motivate you after a long hiatus away from your practice, this may be exactly what you're looking to use.

Fledgling Flow works on opening up hips, hip flexors, hamstrings, shoulders, and back. It aims to help strengthen the core and to improve your overall balance. In general, it should be an easy flowing sequence to help you work all areas of the body.

So, if you want to work on this sequence at home, I've worked up this cheat sheet for you to bookmark, save or download. Enjoy yogis!
Namaste.
- Ann

Fledgling Flow

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Icons edited and created from source artwork made by Roundicons from www.flaticon.com is licensed by CC 3.0 BY

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Wednesday Workout: Hanuman-Style

7/12/2017

Increase the difficulty of Hanumanasana by sitting up straight, arms overhead and gazing up with your drishti (focus) to improve balance and concentration.

This week we focused on opening up a variety of muscle groups including: the hip flexors, hamstrings, gluteal, and calf in order to work into Hanumanasana, also known as the monkey pose or more commonly as the splits, The great thing about hanumanasana is that in addition to improving flexibility, it helps increase blood circulation in the hips and legs, which helps improve overall health, recovery and energy in the lower extremities. Plus, if you lift your arms overhead, you strengthen the muscles in the spine, arm, and core.

This entire flow sequence is designed to help prepare our bodies for hanumanasana. So, if your goal is to achieve this pose with ease, try working on this sequence at home, Enjoy yogis!
Namaste.
- Ann

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CAUTION: Avoid this asana if you suffer from a slipped disc, sciatica, hernia, and/or dislocation of the hip joint.

Warm Up

Key Prepping Poses

Other Resources

Did you know? Hanumanasana also strengthens two chakras: Muladhara and Svadisthana.

The Muladhara Cakra, also know as the root chakra, is located at the base of the spine. It is the first cakra and deals with our foundational needs for survival: food, security and shelter. Hanumanasana grounds us, bringing us closer to Mother Earth.

The Svadisthana, or second/sacral chakra, is located at the lower belly and inner pelvis. It is associated with water, flow, flexibility, and fun. Hanumanasana cultivates the relationship between yourself and others, allowing you to build healthy relationships and release repressed emotions.

Want to know more of the science behind the pose? Check out this article at The Daily Bandha about Hanumanasana.

Icons edited and created from source artwork made by Roundicons from www.flaticon.com is licensed by CC 3.0 BY

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Wednesday Workout: Fierce Dancer

6/21/2017

Key Prepping Poses

This week...

We worked on opening up our hips, hip flexors, thighs, shoulders, and back in order to work into Dancer (natarajasana).

In particular, the poses we did during the second flow sequence, helped to prepare our bodies for dancer. All of these poses are great because they help test our balance, strength and flexibility, all with the goal to help us move more gracefully into and out of dancer.

So, if you want to work on this sequence at home, I've worked up this cheat sheet for you to bookmark, save or download. Enjoy yogis!
Namaste.
- Ann

Download PDF

Icons edited and created from source artwork made by Roundicons from www.flaticon.com is licensed by CC 3.0 BY

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Crush it Core

6/19/2017

2017, Ted & Ann on Beulah's Book,
Red Rocks, Las Vegas, NV

Core. Core. Core. It's been a recurring theme this month. Recently, during a Wednesday flow class, we discussed how important the core is to enable us to do jump backs. First, we prepared for jump-backs by doing a core workout then we did a number of jump-back drills.

However, no matter what sport you love, a strong, flexible core will improve your performance. So whether you're working on perfecting your yoga jump-back or working to send a wicked roof project, this core routine will help get results! Here are a few of the poses and drills we did to help charge our core and ready us for stellar jump backs!

First Sequence - Torso Lifts > Leg Lifts > Low Boat
Lay on your back with your arms extended over head, Lift your chest off the floor and back down five (5) times then on the last one hold for five (5) breaths. Lower chest. Lift and lower legs five (5) times then on the last one hold legs lifted for five (5) breaths. Finish the sequence by holding Low Boat Pose (both torso/arms and legs lifted. Hold low boat for five (5) breaths.

Lay Flat on Back

Torso Lifts

Leg Lifts

Low Boat (Ardha Navasana)

Second Sequence - Dandasana > Leg Circles
Sit in Dandasana. Press hands into the floor or on blocks for more elevation, lifting your rear-end up off the floor while your heels remain on the floor. Lift up one leg. Lift the leg a bit higher. Lift just a bit higher. Hold. Next, extend the leg to the side and around, drawing a large circle. When done drawing a circle, extend the leg out to the side and hold for a five-count. Lower leg and repeat on the opposite side.

Staff (Dandasana)

Leg Lifts, Circles and Hold to Side

Third Sequence - Boat > Lolasana
Move into Boat pose. Hold for five (5) breaths. Then cross your feet and press up into Lolasana. If desired, use blocks under your hands to give you more space to lift off the floor. Hold Lolasana for five (5) breaths. Return to boat and repeat the sequence for a total of five (5) times.

Boat (Paripurna Navasana)

Pendant (Lolasana)

Fourth Sequence - Reverse Table Top > Purvottanasana
Place a block between your knees and move into reverse table top. Hold the pose for five (5) breaths. Finish with holding Purvottanasana for five (5) breaths.

Reverse Table Top (Ardha Purvottanasana)

Upward Plank (Purvottanasana)

Final Counter Pose - Belly > Up Dog (or Cobra)
To relieve your core and shoulders from the intense workout listed above, come to your belly and press into upward dog or cobra.

Up Dog (Adho Mukha Svanasana)

Cobra (Bhujangasana)

Icons edited and created from source artwork made by Roundicons from www.flaticon.com is licensed by CC 3.0 BY

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Warrior: The Story Behind The Pose

5/28/2017

In today's class we talked about (and of course did) Virabhadrasana (warrior pose). This is a pose we frequently endure during a yoga class. Let's face it, no matter which warrior (I, II, or III) that pose can be a bear. I hinted at the story in class. However, here's the story of Virabhadra...

In Sanskrit "vira" means hero and "bhadra" means great. So Virabhadra was the greatest, most fearsome warrior ever known. Here's his (very) abbreviated story:

Lord Shiva (also know as the Destroyer and considered the most powerful god of the Hindu pantheon) was married to a beautiful woman Sati. Unfortunately, Sati's father, Daksha, didn't like that she was married to Shiva and set about doing his best to exclude Shiva from family events. This upset Sati and after frequent snubs and insults Sati couldn't take it anymore and threw herself into a ceremonial fire.

Shiva was grief stricken. He didn't realize just how much her father's insults were hurting Sati. He was terribly angry. He loved Sati dearly. So with deep sorrow and anger, Shiva tore out his hair and threw it to the ground. There upon that spot the earth split open and Virabhadra (and Kali) were born. Virabhadra was tall and muscular, his body was dark as storm clouds. He had three burning eyes, and fiery hair. Around his neck were a garland of skulls and he carried terrible weapons. Virabhadra was the manifestation of Shiva's grief and anger.

Virabhadra bowed his knee and raised up his arms in service to Shiva. (Warrior I) Shiva looked at Virabhadra and said, "Lead my army against Sati's father. Destroy him and all those that side with him."

So off Virabhadra went with his huge swords and weapons. When he arrived at Daksha's palace (Sati's father). He began to wield his swords, slicing off the head's of Shiva's enemies. (Warrior II). The battle raged on and Virabhadra continued to fight. Eventually he found Sati's father and in one final act of rage and vengence, he cuts the head off of Daksha. (Warrior III).

What a story! However, when you dig deeper. Virabhadra is simply a bloody warrior. Like Shiva, Virabhadra destroys to save. His real enemy is the ego. His cutting the head off Daksha is symbolic of cutting off the head of the ego. Virabhadra is there to remind us to be humble.

So, the next time your thighs are screaming and your arms are shaking in Virabhadrasana (Warrior Pose), reflect on the story of Virabhadra, for whom this pose is named. Tap into the strength of this great warrior. Put that fierce energy into the pose and remember to set aside your ego as you practice and throughout your daily life.

To read more about the mythology of Virabhadra, Shiva, Sati, and Daksha, check out these resources:

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Wednesday's Workout: Feel The Burn!

5/25/2017

Some of you expressed just how much you loved last night's flow session (who knew you folks liked so much pain?!...challenge accepted!) So, should you want to revisit the torture I descended upon you, here's a couple of the flow sequences we did:

Flow 1 - Building up the Burn

From Standing:

Inhale into Eagle (garudasana) - Balancing on your right leg, wrapping left leg around right; left arm under right). Exhale to squat lower, lifting elbows toward ceiling. Hold for two (2) rounds of breath
Exhale into Warrior 3 (virabhadrasana 3) - Continue to balance on right leg. On your third exhale, release arms and bound leg. Keep left leg lifted and press into Warrior 3. Hold for two (2) rounds of breath
Exhale into Standing Half Splits (urdhva prasarita eka padasana) - Continue to balance on right leg. On your third exhale, release your hands to the ground and press into half splits. Hold for two (2) rounds of breath
Exhale & Prep for Revolved Hand to Big Toe - Exhale and release both hands to the floor, Step your left foot to the floor, next to your right. With your left hand grab the outside of your right foot, Bend your knee preparing to rise up into standing revolved half moon.
Inhale Revolved Hand to Big Toe (parivrtta hasta padangusthasana)- Inhale balancing on your left leg and stretching the IT band of your right leg. Hold for two (2) rounds of breath
Exhale release back to standing.
Flow through vinyasa
Do the same sequence on the other side

Flow 2 - My Leg's on Fire

From Downward Dog:

Inhale lift right leg up toward ceiling
Exhale Runner's Lunge - Step right foot between hands. When making this move really crunch and lift your knee toward your chest, try to keep both hands flat on the mat and gently step your foot between your hands. Inhale and stretch
Exhale Low Lunge, Prep'ing for Anjaneyasana - Drop knee to the floor. Release the top of your foot to your mat. Press into your feet, engaging and making your legs strong. When firmly planted...
Inhale into Anjaneyasana - Lift your arms toward the ceiling. Feel a stretch in the inner thigh and hip flexor. Hold for two (2) rounds of breath
Exhale Twist to the Left in Anjaneyasana - Arms configured like Warrior 2, stretch left arm back, right arm forward. Look over your left shoulder. Really extend out through your fingertips. Hold for one (1) round of breath
Inhale Back to Center in Anjaneyasana - Lift arms over head, fingers reaching toward ceiling.
Exhale Twist to the Right in Anjaneyasana - Arms configured like Warrior 2, stretch right arm back, left arm forward. Look over your right shoulder. Really extend out through your fingertips. Hold for one (1) round of breath
Exhale into Half Split (Ardha Hanumanasana) - Shift hips back, stacking them over the back knee. Walk your front foot forward. Toes lifted. You should feel like your pulling through the heel of the front foot. Fold over the front leg. Hold for two (2) rounds of breath
Exhale into Runner's Lunge, Preparing for High Crescent - Press into your feet. Engage and make your legs strong. Once you have a solid foundation....
Inhale into High Crescent - Inhale and raise your torso to upright. At the same time, sweep your arms wide to the sides and raise them overhead, palms facing. Don't overarch the lower back. Lengthen tailbone toward the floor. Reach through your back heel. Look up toward your thumbs. Hold for two (2) rounds of breath
Exhale Twist to the Left in High Crescent - Arms configured like Warrior 2, stretch left arm back, right arm forward. Look over your left shoulder. Really extend out through your fingertips. Hold for one (1) round of breath
Inhale Back to Center in High Crescent - Lift arms over head, fingers reaching toward ceiling.
Exhale Twist to the Right in High Crescent - Arms configured like Warrior 2, stretch right arm back, left arm forward. Look over your right shoulder. Really extend out through your fingertips. Hold for one (1) round of breath
Inhale Back to Center in High Crescent - Lift arms over head, fingers reaching toward ceiling.
Exhale into Runner's Lunge, Preparing for Revolved Half Moon - Press into your front leg, bumping up your back foot. Engage and make your leg strong. Once you have a solid foundation....
Inhale into Revolved Standing Half Moon (parivrtta ardha chandrasana) - Leaving your left hand on the floor, lift your back leg, roll your chest toward the right and lift your right arm toward the ceiling. (opposite instructions when sequencing on the left side) Hold for three (3) rounds of breath
Exhale release hand and foot to floor, coming into plank.
Flow through vinyasa
Do the same sequence on the other side

Kickin' Up the Core Workout

Plank (Vasisthasana) - Hold for three (5) rounds of breath
Side plank (Right side) - Hold for three (3) rounds of breath
Revolved Side Plank (Right Side) - Hold for three (3) rounds of breath
Tree Plank (Right Side) - Hold for three (2) rounds of breath
Plank - Hold for two (2) rounds of breath
Side plank (Left side) - Hold for three (3) rounds of breath
Revolved Side Plank (Left Side) - Hold for three (3) rounds of breath
Tree Plank (Left Side) - Hold for three (2) rounds of breath
Boat (Navasana) to Lolasana (Pendant) (5 times for each) - Hold boat for a five-count and pendant for one-breath.

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Drills To Build A Strong Core

5/18/2017

Its a common mistake for people to associate a strong core with strong abs. Instead, think of your core as the muscles connecting your upper and lower body. No matter what you're doing (climbing, practicing yoga or cleaning your house), the motion to make those movements originates and/or moves through your core. Thus, a weak or inflexible core can significantly affect how well you move. This makes building up a strong core critical to crank up your power, performance, balance and stability. Below are six of my favorite drills to build a strong core. Photos and links are from YogaJournal.com. And,...if you're looking for a great flow sequence, give this Twisting Core Flow by Baptiste Yoga a try. It'll kick your butt!