Utthita Pristhasana or Lizard Pose

Sanskrit: Utthita Pristhasana                                                                   Western Term: Lizard Pose

Type of Asana: Standing Pose

A dorky face but pretty picture of me in lizard pose pre-Thanksgiving meal taken by my brother-in-law, Burak Tatar, and sister, Timothy Harrison. Get in touch with them for great head shots. 

How To:

1.     From Down Dog, inhale reach your right leg up and back.

2.     Exhale bring your right foot in between your hands. Move your palms of your hands to the inside of your right foot, allowing your right toes to peak out further than your right heel (if this makes the pose feel better). If flexibility allows, come on to the forearms.

3.     Bend your back left knee down to your mat, pointing the left toes.

4.     Hold for 5-7 breaths and repeat on opposite side.

Body Points:

*feel your heart melting down

*relax the head and neck

*keep the knee of the front foot over the ankle to ensure safety of the knee

Enough lizard poses in a yogi practice and you may even start to look like this guy...but probably not. 

 Emphasized Body Parts: hip flexors and quadriceps; improves circulation in your legs. Improves flexibility of hip ligaments and strength to thighs and legs. Lengthens the lower back and gluteal muscles.

Mental Achievements: Calms the mind by relieving fatigue, tension, and anxiety.

An aid for beginners: kramas or levels of a pose give us yogis with various levels options. For any given pose, there are various levels of difficulty. This krama that I offer is for beginners to the pose:

-stay up on the palms of your hand, if it is already feeling very intense in the hip flexor. If your back knee begins to hurt fold your mat or use a blanket underneath the back knee. Breathe. 

For Advanced Yogis: 

-come down on to the forearms to get further into your hip flexor. If you're still looking for more, lift the back knee up and lengthen through the back leg. Breathe. 

Check this picture and you need never wonder where you second chakra is to be found. 

Chakra: 2^nd chakra, svadhisthana, symbolized by the color orange and a six-petaled lotus. This chakra is located in the lower abdomen and pelvis.

Get into the groove by repeating the “seed sound” or bija mantra: “vam” while in lizard pose to connect further to that second chakra. Rarrrrrrr. 

Ancient Sanskirt Proverb: “Hunger, thirst, and desire are like a man’s wives. They do not desert a man throughout his life. Of them, desire is the most faithful. Others leave at least temporarily after eating and drinking.”

Element: water

*Avoid this pose if you have buttock surgery or a serious thigh injury

Lizards aren't the only ones who like to eat. Munch on this healthy snack, after an intense practice including your new lizard pose :) 

Quinoa, Beet, and Arugula Salad

Ingredients: this quantity makes 6 servings 

-1/2 pound beets, peeled and sliced   -1 clove garlic, crushed

-1 cup red quinoa                              -1 teaspoon of salt

-2 cups water                                     -1/4 teaspoon ground black pepper

-1/2 cup olive oil                               -2 green onions, sliced

-1/2 cup red wine vinegar                 -3 ounces arugula, chopped

-1 1/2 teaspoons of white sugar        -5 ounces goat cheese, crumbled

Happy Friday! If you're in the Portland area, join me for a free yoga class this Saturday, December 1st, at Lululemon on Free Street. Namaste. 

Sources:

http://www.yogajournal.com/practice/2753. Viewed 11/27/12.

http://yoga.about.com/od/yogaposes/a/lizard.htm. Viewed 11/27/12.

http://lovemyyoga.com/lizard-pose.html. Viewed 11/27/12.

http://tulaa7.com/chakra2-orange.html. Viewed 11/28/12.

http://allrecipes.com/recipe/quinoa-beet-and-arugula-salad/detail.aspx. Viewed 11/29/12. 

savasana or "corpse pose"

A little post-Thanksgiving-day-coma relaxation :)

Sanskrit: savasana                                    Western Term: corpse pose

Origin of Word

Sava = corpse; asana = posture or seat

Type of Asana: supine posture

How To:

1. Come to lie comfortably on your back with eyes closed.

2. Separate the feet (more than hip distance) and arms (wider than shoulders). Allow feet to splay open naturally and palms to face upward in a receptive position.

3. Allow breath to come naturally while staying present and aware in body and mind.

To get out of the pose:

1. Deepen your breath, wiggle your toes and fingers bringing the mind back to the physical body. 

2. Stretch arms above head and roll to the right side in a fetal position. Lay on side for a few breaths. 

3. Using your hands roll yourself up to a seated position allowing your head to be the last thing to come up. 

4. With hands in a prayer position in front of your heart (anjali mudra), bow your chin to your chest to thank yourself for your practice. 

Body Points:

*go through a body check relaxing each muscle from toes to top of your head

*even relax the muscles of the jaw and brow           

*focus on your breath, staying present in the moment, and attempting to allow any worries to be pushed aside as you concentrate on your breath and self for several minutes

Emphasized Body Parts: whole body and mind

Perhaps even rejuvenated enough to sing and dance along to this turkey dubstep.

Mental Achievements: rejuvenates mind and body while giving your mind and body time to absorb the practice

An aid for beginners: kramas or levels of a pose give us yogis with various levels options. For any given pose, there are various levels of difficulty. This krama that I offer is for beginners to the pose:

-if you’re having trouble staying quiet in the body or mind-choose a mantra such as so hum translating to “I am that.” Each time you inhale think “so” and each time you exhale think “hum.” If this mantra does not help, you can also count your breath inhaling for three counts and exhaling for three counts.

Chakra: opens the channel for energy to pass through each chakra

Ancient Sanskirt Proverb: To best describe corpse pose Pattabhi Jois, student of Krishnamachrya said “Most difficult for students, not waking, not sleeping….every day, a little ‘bit dying.’”

To best exemplify this earth element: a photo from hiking around Patagonia with my best friend, Katie, and boyfriend, Jasper. Tremendous moments and picture like this sure can make you feel pretty small...

Element: earth

After your relaxation, treat yourself with this delicious and light post-Thanksgiving dish. Enjoy!  

Ingredients: 4 pounds pie pumpkin or butternut squash, peeled, seeded and cut into 2-inch chunks, 4 large sweet-tart apples, such as Empire, Cameo or Braeburn, unpeeled, cored and cut into eighths, 1/4 cup extra-virgin olive oil, 1 1/4 teaspoons salt, divided, 1/4 teaspoon freshly ground pepper,1 tablespoon chopped fresh sage, 6 cups reduced-sodium chicken broth or vegetable broth, 1/3 cup chopped hazelnuts, toasted, 2 tablespoons hazelnut oil

1.     Preheat oven to 450°F.

2.     Toss pumpkin (or squash), apples, olive oil, 1 teaspoon salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast, stirring once, for 30 minutes. Stir in sage and continue roasting until very tender and starting to brown, 15 to 20 minutes more.

3.     Transfer about one-third of the pumpkin (or squash) and apples to a blender along with 2 cups broth. Puree until smooth. Transfer to a Dutch oven and repeat for two more batches. Season with the remaining 1/4 teaspoon salt and heat through over medium-low heat, stirring constantly to prevent splattering, for about 6 minutes. Serve each portion topped with hazelnuts and a drizzle of hazelnut oil.

Gobble gobble! Enjoy :) 

Sources:

http://www.iyengar-yoga.com/articles/savasana/. Viewed 11/22/12.

http://www.eatingwell.com/recipes/pumpkin_apple_soup.html. Viewed 11/23/12.

Ardha Matsyendrasana or Seated Twist

Sanskrit: Ardha Matsyendrasana                                    Western Term: Seated Twist Pose

It's time to get twisttttty (and, yes, this is the first image I think of when twists come to mind. I love twizzlers). 

Origin of Word

Ardha = half; Matsyandrasana = Lord of the fishes, first teacher of Yoga to mankind

Type of Asana: Twist

How To:

1.     Sit in Dandasana (staff pose). Bend the left leg in and turn the foot at right angles to the shin with the inner heel under the left buttock, the toes under the right buttock, and the foot horizontal. Make sure to curl the foot to ensure that the edge rather than the top of the foot is on the floor. With the left knee facing straight ahead, bend the right knee up.

2.     With the right knee facing the ceiling, take the right knee over the left knee. Keep the right thigh, knee, shin, and foot in line while placing the foot by the left outer thigh, facing diagonally away from it. Press the fingertips into the floor and draw the upper body up.

3.     Inhale lifting the left arm up while dropping the shoulder blades down the back. Exhale to bend the left elbow bringing the left elbow on the outside of the right thigh. Press the elbow against the thigh as you press the thigh against the elbow twisting your body. Each time you inhale get taller in the spine, each time you exhale twist an inch further.

4.     Stay for 20-30 seconds before releasing twist to take on the opposite side of the body. 

Body Points:

*Keep both feet active; do not slide off the left foot.

*Take the upper body closer to the legs. Leave no space between the armpit and knee.

*Take the shoulders back and the bottom ribs in.

 Emphasized Body Parts: shoulders, spine

One too many beers? No judgment. It happens. Twists are super detoxifying getting into the internal organs in the body. Make sure to do the right side first and then the left, to keep things flowing in the correct direction ;) 

Mental Achievements: Twists are detoxifying for the body but can also be detoxifying for the soul. Each time you exhale and twist deeper, think of detoxifying and releasing yourself from anything in your life holding you back.

An aid for beginners: kramas or levels of a pose give us yogis with various levels options. For any given pose, there are various levels of difficulty. This krama that I offer is for beginners to the pose:

-Place a folded blanket under the bottom foot and/or another between the heel and buttocks if needed. Put the left hand on a block or low ledge to improve the lift and turn of the upper body. Turn toward a wall and press your hands against it.

For Advanced Yogis:

-Inhale deeply as you try to connect the hands behind the back in a bind.

Chakra: 2^nd chakra, Svadhisthana chakra. This chakra is associated with the color orange symbolized by a six-petaled lotus. It is located in the lower abdomen and pelvis. Open the 2^nd chakra and get in touch with your sensuality.

Get your groove on with the bija mantra or “seed sound” by repeating vam while in a second chakra pose.

Ancient Sanskirt Proverb: “Hunger, thirst, and desire are like a man’s wives. They do not desert a man throughout his life. Of them, desire is the most faithful. Others leave at least temporarily after eating and drinking.”

Try taking the twist near a body of water to help deepen this connection.

Element: Water

Twists are cleansing and rev up your metabolism. Here is one of my favorite guilt-free and energizing juices.You can buy it at a juicing place like Roost (Portland, ME) or Organic Avenue (Manhattan, NYC). It's delicious and nutritious ;) 

Go greeeeeeeeeeeeeeeeen! 

Ingredients: spinach, cucumber, kale, apple, ginger, and beets (if you want the extra sweetness). 

Get your juice before and after Thanksgiving to help cleanse the body from the heavier foods we consume during the hedonistic holiday :) Happy weekend! 

Sources:

http://tulaa7.com/chakra2-orange.html. Viewed 11/15/12.

Mira, Sylva & Mehta, Shyam. “Yoga the Iyengar Way: the new definitive illustrated guide.” Forwarded by B.K.S. Iyengar. US, New York: 2010. Mira, Sylva & Mehta, Shyam. “Yoga the Iyengar Way: the new definitive illustrated guide.” Forwarded by B.K.S. Iyengar. US, New York: 2010. Page 58.

Ustrasana or "Camel Pose"

Sanskrit: Ustrasana                                                                Western Term: Camel Pose

Origin of Word

Ustra = camel

Type of Asana: backbend

How To:

1.     Kneel with thighs perpendicular, knees and feet together, and keeping the upper body upright. Make sure the knees stay in line with both sides of the body parallel. Slip the hands on the lower back, as if scooping your hands into back jean pockets.

2.     Move the top of the thighs and hips forward. Exhale to arch the upper back but keep the hands pushing your lower back and pelvis forward (as to not get into the lower back). The movement and backbend comes from the upper back. Extend the neck without straining it.

3.     Release the hands, stretching the arms down, and hold the heels with the palms on the soles of the feet. Take the head back and look back. Continue to increase the curve of the upper back, staying for 15 to 30 seconds and breathing. Inhale to come up, leading from the heart.

Body Points:

*Press the shins down and stretch the feet back

*Turn the arms outward and lock the elbows

*Press the lower back firmly forward and the back ribs up. Extend the front of the body over the arch of the back

 Emphasized Body Parts: shoulders, thighs, upper back, glutes

Mental Achievements: uplifting and energizing which opens the throat and heart chakra

Maybe even as energized as el Presidente Obama as he gave his victory speech on Tuesday night

An aid for beginners: kramas or levels of a pose give us yogis with various levels options. For any given pose, there are various levels of difficulty. This krama that I offer is for beginners to the pose:

-keep hands on lower back and push pelvis forward focusing on upward back arching and opening. Stay here (rather than dropping hands down towards ankles) for about 30-45 seconds, keep pelvis pushing forward as you open upper back. 

Chakra: 4^th chakra, Anahata symbolizing love, empathy, selflessness and devotion. It encourages people to remain compassionate and accept the things that happen in a divine way. It is the ability to love and be loved. Connect to your fourth chakra and open your heart to love. This chakra is positioned in the central channel behind the spine at the heart region.

The twelve-petaled green lotus is the symbol for the anahata chakra.

The “seed sound” or bija mantra of the 4^th chakra is “yam.” Repeat this word and feel the power of love.

Ancient Sanskirt Proverb: “It is called friendship, when seeing someone, or touching them, or hearing them, or talking to them, touches your heart. Otherwise it is just and acquaintance…”

Element: air

*Your body must be rather warm to get into this pose. It is best practiced towards the end or middle of a class/practice.

Sources:

http://en.wikipedia.org/wiki/Anahata. Viewed 11/7/12.

http://tulaa7.com/chakra4-green.html. Viewed 11/7/12.

Mira, Sylva & Mehta, Shyam. “Yoga the Iyengar Way: the new definitive illustrated guide.” Forwarded by B.K.S. Iyengar. US, New York: 2010. Page 134.

Utthita Hasta Padangusthasana

Sanskrit: Utthita Hasta Padangusthasana                  Western Term: Extended hand to foot

Origin of Word utthita = extended, pada = foot, padangustha = thumb or toe

Type of Asana: Standing Pose

How To:

1.     Stand in tadasana (mountain pose).

2.     Look for a point on the wall to balance. Inhale. Place the left hand on the left hip. Ground in the left foot and leg as you lift the right knee into the palm of the right hand.

3.     Bring the pointer finger, middle finger, and thumb of the right hand and wrap it around the big toe of the right foot in yogi-toe-lock.

4.     Bring the right hip out to the right side.

5.     Lift the shin of the right leg up, so it is parallel to the floor.

6.     Fully straighten the right leg while keeping yogi-toe-lock connected. Exhale. Extend the left arm out to the left side opening the chest up. Stay for 5-7 breaths. Exhale returning to tadasana and do the pose on the opposite side.

Body Points:

*Revolve the thigh outward

*Keep the upper body upright

*Stretch the right inner leg to the heel and draw the skin and flesh of the outer leg toward the hip

 Emphasized Body Parts: strengthens the legs, ankles, and lower back; Stretches the back of the legs; therapeutically good for osteoporosis

Mental Achievements: Improves sense of physical AND mental balance. Tune in to your intuition.

A little intuition inspiration...Shakira style

An aid for beginners: kramas or levels of a pose give us yogis with various levels options. For any given pose, there are various levels of difficulty. This krama that I offer is for beginners to the pose:

-hold this pose for longer by supporting the foot of the raised leg on the top edge of a chair back, padded with a blanket. Set the chair an inch or two from a wall and press your raised heel firmly to the wall.

Chakra: 6^th chakra or Ajna chakra, which is indigo and symbolized by a two-petaled lotus.  Bonus: opens the heart chakra <3

The 6^th chakra helps you tune in to your intuition. It is located near your “third eye” in the center of your forehead. Tune into this chakra in order to gain insights beyond the physical world.

Bija mantra or “seed sound” of the 6^th chakra = om, repeat this mantra to see the world with greater clarity.

Ancient Sanskirt Proverb: “Flower has scent. Sesame seeds have oil. Milk has fat. There is sweetness in sugarcane. None of the above can be seen. Just like that, we can not see the soul in the body although it is very much there.”

In honor of my hometown NYC and my good friend, Anna, who reminded me of the Manhattanhenge (also known as the Manhattan solstice). And since this pose's element is light...seemed appropriate. 

Element: Light

*Do not do if experiencing ankle or low back injuries

After your balancing pose, enjoy a balancing smoothie. Here is a guilt-free recipe that I created. It’s easy to whip up (in your cuisinart or blender of choice) and delicious.

The color isn't the most appetizing but the taste makes it worth it ;) 

Ingredients: spinach, frozen berries, frozen strawberries, frozen pineapple, banana, stoneyfield vanilla yogurt (2 scoops), and orange juice

Sources:

http://www.yogajournal.com/poses/2473. Viewed 10/30/12.

http://tulaa7.com/ Viewed 10/30/12.