Balance is key! Just in time for Libra season and a harmonious cosmic cycle, we’re thrilled to bring you our latest installment of zodiac-themed yoga poses by Andrea Rice, a Libra and Astrostyle’s Managing Editor. For each astrological season, Andrea will share her favorite planetary poses tailored to the traits of the corresponding star sign. By embodying astrology and asana, you can move more in tune to the natural rhythms of life; enhancing your perceptions and elevating your spirit.
Namaste! –Tali & Ophi 

By Andrea Rice

Harmonizing Libra season shifts our attention toward bringing harmony to our relationships; a time for inviting balance and beauty back into our lives and our partnerships.

Much like the zodiac wheel, our bodies are always shifting, progressing and changing form. From the “birth” of Aries season to the “death” of Pisces, we too are experiencing a continuous life cycle. In other words, we cannot be born again until the outmoded parts of ourselves are released in some way. And it is only when we stop spinning our wheels incessantly to actually witness our patterns—old habits, beliefs and ways of being—that we can become aware enough to break free from them.

Picture yourself like a spiraling galaxy, where at your galactic core is your light, your source, your divinity. It is by moving into that very center of serenity that change and growth can occur. It is where yoga begins. Astrology is a wonderful complement to yoga asana, as both disciplines require self-study. And since the purpose of yoga is to stabilize the fluctuations of the mind, we can more readily look to astrological insight from a place of clearer perspective with acceptance and without any judgment. In other words: Free your mind—and the rest will follow.

By working with astrology and asana during the equalizing energy of Libra season, we can transmute the  justice-seeking qualities of the Scales, the zodiac’s only inanimate object, into tangible form. As a leadership driven cardinal sign and a innovative air sign, peaceful Libra is always distinguishing between right and wrong, good and bad, light and dark. Ruled by beautifying Venus, Libra energy can easily teeter on indecision at times, but also reminds us that life is always going to be a bit of a balancing act.

Planetary Poses for Libra Season (September 22-October 23)

Libra rules the kidneys and lumbar region, and also the endocrine system. The following partner yoga poses are inspired by Thai massage, designed to alleviate tension in the lower back and relax the glutes. And with a couple of assisted backbends, you’ll embrace your softer, more vulnerable side, and consciously connect to your partner as you open your heart chakras together. After the Sun’s methodical stint in analytical Virgo, Libra season invites us to turn our loving attention outward again to those in our lives whom we love and trust most. For musical inspiration I recommend the upbeat grooves of “Libra” by Toni Braxton; a little throwback for your low back. Fittingly enough, this pop album was released during Libra season in 2005.

Take My Hand: Seated Spinal Twists

Holy hand-eye coordination! This seated twist lubricates and lengthens the spine; an ideal warmup before moving into back-bending postures. Begin in a comfortable seat (optional: each partner takes a Half Lotus position with the feet). Partner A (right) reaches their left hand to Partner B’s waist, grabbing hold of their right hand which has been placed behind their lower back. Meanwhile, Partner A’s left hand is behind their back as Partner B reaches to the right side of their waist. Inhale to sit up tall and root down into the sitting bones; exhale to twist, looking over the shoulder. Repeat for 3-5 cycles of breath and then switch sides.
Remember: opposite limbs attract!

The Double-Down: Child’s Pose Assist & Supported Downward Dog 

Partner A (right) begins in (Mountain Pose) Tadasana, while Partner B (left) takes a Child’s Pose with the knees wide, grabbing hold of Partner A’s ankles. Partner A hinges forward at the waist and gently walks their hands down the flanks of Partner B’s back, gently massaging them toward their lumbar—careful not to press onto their spine. In this shorter Downward Dog, Partner A can bend their knees slightly and stretch their heart back, lengthening their own lumbar toward the sky. Partner B meanwhile is receiving a lumbar stretch from Partner A. Breathe together for 5-7 deep cycles of breath, and then switch roles. For Partner A: To come out, gently walk the hands up Partner B’s back and then bring hands to hips. Inhale to return to a standing position.

Double the Pleasure: Boat Pose with Assisted Heart Opener

Partner A (right) begins sitting on their heels in Hero’s Pose (Virasana). Partner B comes to Boat Pose (Navasana) by rooting into their sitting bones and pressing the balls of their feet into Partner A’s mid-back—on either side of the thoracic spine. Grabbing hold of Partner A’s wrists and pulling toward them, Partner B is assisting Partner A in a tremendous heart-opening backbend here. Bonus: Partner B can gently massage into Partner A’s mid-back—again, careful not to press directly into the spine, but on either side of it. Partner A continues sending their chest upward while gently letting their head drop back. Tip for Partner A: extend through the crown of the head to continue lengthening the neck (cervical spine). Breathe deeply for 5 cycles of breath and switch roles.

Double the Fun! Downward Dog-Supported Wheel 

Partner B comes to Downward Facing Dog and presses actively into their palms to stabilize their torso. Partner A (top) stands on the outsides of Partner B’s triceps and reaches their seat and lumbar back to connect to Partner B’s lumbar. Partner A can then gently lean back, walking their hands down Partner B’s legs toward their ankles. Communication is essential here, as is moving slowly and with intention. Breathe deeply together. To come out, Partner A will bring their chin in toward their chest and slowly walk their hands back up Partner B’s legs. Switch sides.

Better Together: Wide-Legged Seated Forward Fold

Begin seated facing one another, bringing the legs wide apart and adjusting your distance so you can actively press into each other’s feet. Grab opposite wrists or forearms and inhale to sit up nice and tall, together. On an exhale, one partner folds forward while the other leans back and extends through the crown of their head. Inhale to draw each other back up to a seat; exhale to allow the other partner to fold forward and receive this same juicy release. Tip: when folding forward, reach the tailbone back to lengthen the spine. Enjoy!

Photos by Finn Cohen
Yogi co-modeling by Mara Mayer

The post Astrology & Asana: Partner Yoga for Libra Season appeared first on Astrostyle: Astrology and Daily, Weekly, Monthly Horoscopes by The AstroTwins.

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Astrology & Asana: Partner Yoga for Libra Season

Curious for more? Experience Yoga Outside the Lines at Wanderlust Stratton, June 21–24. 

We’ve all heard of our inner child. It’s a term used to describe our youthful, perfectly careless selves—the versions of our psyche that encourage us to run barefoot, marvel at the stars, and delight in spontaneity. Our inner children represent a judgment-free version of ourselves. And yes, while bills and taxes and eating enough vegetables are totally important for living a full life, it’s arguably equally important to give that child a voice too.

Introducing Yoga Outside the Lines, a unique combination of yoga and art therapy where your mat becomes a literal canvas. Practitioners begin class with pieces of charcoal beneath their palms and then launch into an exploratory, soul-nourishing flow. The entire experience is one that simultaneously grounds and uplifts, remind us to let go of judgment and welcome courage and creativity.

We spoke to Debbie Siegel, founder of YoGoGirls.com and Yoga Outside the Lines to learn more about this innovative form of therapeutic expression.

“At one stage in your development as a human, you were a child, devoid of the voice inside your head that speaks to you constantly, judging your surroundings, telling you good and bad… But there was a time in your development when you didn’t have this voice. You just loved and moved throughout your days with a clean imagination, your life filled with pure belief in yourself.”  – Yoga Outside the Lines

How did you develop Yoga Outside the Lines? 

My authentic style of teaching yoga draws from a core belief in the powers of imagination. I infuse creativity into all the yoga classes and workshops I teach. Yoga Outside the Lines came to me after a friend and I witnessed a performance artist in New Orleans whose original inspiration was crafting sand angels at the beach. I got excited to see what others might create combining the mind-freeing aspects of flowing through a vinyasa with the mediums of charcoal and canvas.

How do you personally combine yoga and art therapy? What are the benefits?

I teach mindfulness to young kids through musical puppet shows. This experience, along with being a mom, keeps reminding me of the refreshing spontaneous, light-heartedness of children. Through “Mindful Marionettes” I get the honor of being in the presence of children while gifting them with the powerful tools of yoga and mindfulness. I drop my adult side and bring my inner child out during these shows. I’ve noted similarities when practicing yoga. It helps me find the same carefree approach to life that comes so easily to children. I’m not worried about the future or fretting over the past. I’m present.

Why is it important to nurture the inner child aspect of our psyche?

As a little girl, I knew I was an artist and would spend hours painting, drawing, and dreaming. Somewhere along the way, that belief got buried deep inside of me. I was able to revive this more artistic side, the inner child, of myself through my involvement with YoGoGirls, Mary Engelbreit Studios, and other creative projects. Those experience reminded me that I was still a dreamer. Creativity literally has the power to rekindle our inner child. 

Now as I approach 50, I am well aware of the effects of “growing up.” We are programmed and encouraged from a pretty early age to start acting like an adult. The adult mindset, however, is often cluttered with stress, responsibilities, worry, goals, and more. We age and set aside the carefree nature of our youth—that young human who was full of wonder and curiosity, who was playful, open to adventures and spontaneity. We set aside that person who took time to enjoy the simplest things in life, who was present in moments of creativity.

Yoga Outside the Lines changes that. In this program, you get to embrace the childhood pastime of freely drawing without worry about getting messy or how your final piece compares. You rekindle the passion and spirit of your childhood by simply creating art with your body. You drop your adult side for 90 minutes and reclaim some magic moments, ultimately discovering your authenticity by bringing out your inner child. You find the same carefree approach to life that comes so easily to children—not worrying about the future or fretting over the past. You are present. 

—

Debby Siegel, MSA, RYT. Debby inspires joy while crushing fear, leading yogis around the world through mindful practices with creativity woven into every class. Her yoga students discover their edges while engaging all 43 of their smileasana muscles. Self-dubbed the Yoga Evangelist, Debby connects yogis to their truest selves through yoga and yoga businesses to their people through mindful branding practices. Visit her on Instagram.

Amanda Kohr is the editor at Wanderlust. You can find her exploring new highways, drinking diner coffee, and on Instagram. 

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Yoga Outside the Lines: Make Art While You Make Asana

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Sitbone Pain from Yoga Asana

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Transitions in Yoga Asana: A Guest Blog

Express yourself! Just in time for Leo season and a heart-opening cosmic cycle, we’re thrilled to bring you our latest installment of zodiac-themed yoga poses by Andrea Rice, a Libra with a Leo rising sign, and Astrostyle’s Managing Editor. For each astrological season, Andrea will share her favorite planetary poses tailored to the traits of the corresponding star sign. By embodying astrology and asana, you can move more in tune to the natural rhythms of life; enhancing your perceptions and elevating your spirit.
Namaste! –Tali & Ophi 

By Andrea Rice

Fiery Leo season coincides with the height of summer in the Northern Hemisphere; a time for burning away impurities and honing our authentic truth to express our most heartfelt passions.

Much like the zodiac wheel, our bodies are always shifting, progressing and changing form. From the “birth” of Aries season to the “death” of Pisces, we too are experiencing a continuous life cycle. In other words, we cannot be born again until the outmoded parts of ourselves are released in some way. And it is only when we stop spinning our wheels incessantly to actually witness our patterns—old habits, beliefs and ways of being—that we can become aware enough to actually break free from them.

Picture yourself like a spiraling galaxy, where at your galactic core is your light, your source, your divinity. It is by moving into that very center of serenity that change and growth can occur. It is where yoga begins. Astrology is a wonderful complement to yoga asana, as both disciplines require self-study. And since the purpose of yoga is to stabilize the fluctuations of the mind, we can more readily look to astrological insight from a place of clearer perspective with acceptance and without any judgement. In other words: Free your mind—and the rest will follow.

By working with astrology and asana during passionate Leo season, we can transmute the qualities of the proud and courageous Lion into tangible form. As the zodiac’s second fire sign and a stabilizing fixed sign, brave Leo knows how to really go the distance. Ruled by bold Sun, Leo energy is indeed egomaniacal at times, but also reminds us to be fearless in the pursuit of our dreams.

Planetary Poses for Leo Season (July 22-August 21)

Leo rules the heart and spine, and much like the courageous Lion will proudly wear their hearts on sleeves. The following yoga poses dare us to be vulnerable by opening our heart and lengthening our spine, helping us to boldly pursue our passions after the Sun’s introspective stint in homespun Cancer. For musical inspiration, I recommend the album, “Kill for Love” by the Chromatics to tap into your inner fierceness.

1. Power Pose: Stargazer

The Sun’s stint in Leo marks an opportunity to hone our pride, but also keep our ego in check. This shape finds its foundation through the fingertips and outer edge of the back foot, as the opposite hand reaches for the stars.

Begin on hands and knees, warming up the spine with Cat and Cow. From neutral, with the crown of the head extending forward and tailbone lengthening back, step the ball of the right foot back and turn the heel down. Bring your right hand to your right hip to stack the hips and spin the chest open toward the sky. Take a look at your left big toe: can you bring it to the center edge of your back foot. Take a deep breath in, then extend your right hand toward the heavens and look up. Optional: tent the left fingertips to establish an energetic exchange with the earth below you.

Smile, and breathe deeply as you gaze toward the stars, feeling your wingspan broadening and spine lengthening. Continue lengthening through the crown of your head to open the throat. Stay for up to 5 deep cycles of breath and then switch sides.

2. Heart-Opener: Camel Pose (Ustrasana) with Gyan Mudra

This variation of Camel Pose hones your heart’s desires, bringing focus and clarity to your intentions with Gyan mudra. This heart-opening posture will also open the throat chakra, unblocking any suppressed truths.

From hands and knees, walk your hands in to stand up on your shins, padding your knees as needed. Stack the knees directly under the hips to establish a sturdy base and bring your hands to the sacrum. Lengthen the spine and take a deep breath in, exhaling to lift up and out of the lower back. Envision a string lifting you from your heart as you lift your chest up and slightly back. Stay here, or reach the hands to your heels and squeeze the shoulder blades together. Optional: raise one hand toward the sky for Gyan mudra, bringing your index finger and thumb to gently touch. Breathe in and out deeply through your nose for 5-7 cycles of breath. To come out, bring your hands to your sacrum and lift yourself up by guiding your heart forward, rather than shoving the hips forward. Lower to your knees and close your eyes, resting your palms on your thighs and acknowledging any emotions or sensations this posture may have conjured for you.

3. Counter-Pose: Bound-Angle (Baddha Konasana)

This forward fold is a necessary counter-pose gives us spinal flexion after the spinal extension of a big heart opener, maintaining the health and integrity of our spine. Forward folds are also devotional in nature, humbling us to face ourselves head on—taming the ego and stabilizing the fluctuating mind.

Come to a seat and bring the soles of your feet together, pulling the flesh back from your sitting bones. Interlace the hands over the tops of your feet, rooting down through your seat as you breathe in and sit up tall first. Exhale to lead with your heart, hinging forward and letting your head go to release the back of your neck. You might allow the forearms to go past the shins, or use your elbows to press gently into the calves to maintain the opening of the hips.

Breathe deeply, naturally and rhythmically as you root yourself to the earth, nourishing your mind, body and soul.

Photos courtesy of the author

Other articles by Andrea Rice:

The post Astrology & Asana: Yoga Poses for Leo Season appeared first on Astrostyle: Astrology and Daily, Weekly, Monthly Horoscopes by The AstroTwins.

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Astrology & Asana: Yoga Poses for Leo Season

What is yoga?

Yoga has been known as a Hindu discipline, a science of life, an exercise, a self-improvement method, a gateway to God, and several more explanations.

Yoga will improve physical, mental, emotional, and spiritual health. As a result, Yoga learners will enhance their mental and physical well being. Yoga teaches us various things.

What is yoga therapy?

Yoga Therapy mines the complete science of Yoga as written about in the Yoga Sutras for physical practices that bringing health and healing to problems that confront us in contemporary life. The vast, antique teachings of Yoga hold responses to the small and the big problems we encounter. People undertake Yoga Therapy to feel stress free, to calm their minds, more emotional balance, rehabilitate their bodies and become reacquainted with their inner soul. no matter what you are going through, Yoga Therapy can help you achieve positive change and give you tools to expand your emotional and physical vibrancy and happiness.

There are three broad categories of Yoga Therapy, although they all correlated. The foremost type is similar to physical therapy that is performed by using basic movements known as asanas to recover injury, or reclaim vital energy.

Second aspect of Yoga Therapy is similar to psychotherapy that is performed by using emotional and mental yoga practices to deal with change, indecision, loss, and other internal struggles. This is associated with the third aspect of Yoga Therapy that is psycho-neuroimmunology. It is a branch of psychology that studies the relations between the endocrine, nervous, and immune systems, and illustrates some of the fine points of psychosomatic medicine and how the body reflects our internal state of feeling and thought.

Difference between Yoga and Yoga Therapy

Some of the major ways in which yoga therapy differs from yoga are mentioned below:

• Yoga therapy works with your targets. Each session is personalized to your needs, whether you want to gain relief from chronic pain, improve flexibility, facilitate injury recovery reduce stress, improve well-being, get aid with depression, or basically retain your young appearance and energy.
• Yoga therapy targets the practice to an explicit disease condition. Most disease conditions benefit from some yoga breathing or yoga asanas techniques and not others. A yoga therapy program for back pain, for instance, would be very different from a yoga therapy practice targeting depression.
• Yoga therapy adjusts the poses to your needs of your body. A yoga therapist shows you how to modify and adjust pose to the specific needs of body, using props, alignment and modifications assists. This guarantees that you get the full benefits from each pose.
• Yoga therapy uses attachment techniques to speed your improvement. When called for, some yoga therapists may use profound tissue massage and fascia release work while you are in the pose to release tight muscle groups and assists a deeper core awakening.
• Yoga therapy deepens body consciousness. Yoga therapy is offered in single sessions or small classes, enabling the therapist to lead you in the fine subtleties of muscle relaxation, stretching, and strengthening. This increases body consciousness and helps you make more fast progress in reshaping your body.

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What is the Difference between Yoga and Yoga Therapy?

Now that I am two and a half months postpartum, I wanted to share my personal favorite yoga poses for the postpartum recovery period. Being a momma is hard work and rewarding. For those times that it’s exhausting, we need guidance. Yoga helps guide the body back to balance. In this post, we will discuss different poses, how they benefit us, and how to do them. May your postpartum recovery be restorative and may it come with ease.

Virasana (or hero pose)

Virasana is a balm for exhausted momma legs at the end of the day. It is also an alternative to Padmasana (or lotus pose) for seated meditation. Increase flexibility in the knees and hips, tone the muscles in the arches of the feet, and increase circulation in the feet and legs with hero pose. Carrying around tiny humans, standing in front the sink, and chasing the family pet back into the yard gets repetitive and exhausting but proper self care and physical activity can help keep the mind, body, and spirit fresh.

How to Virasana:
Kneel on the floor with your thighs perpendicular to the floor, and touch your inner knees together. Slide your feet apart, slightly wider than your hips, with the tops of your feet flat on the floor. Angle your big toes slightly in toward each other and press the top of each foot evenly on the floor. Exhale and sit back about halfway, with your torso leaning slightly forward. Wedge your thumbs into the backs of your knees and draw your calf muscles toward your heels. Then sit down between your feet. Make sure your sitting bones are evenly supported. Firm your shoulder blades against the back ribs and lift the top of your sternum like the proud warrior momma you are. Widen your collarbones and release the shoulder blades away from the ears. Lengthen your tailbone into the floor to anchor the back torso. Stay in this pose from 30 seconds up to one minute. Gradually extend your stay up to five minutes.

Malasana (or garland pose)

This deep squat can be quite the challenge but if done properly can have many benefits. Malasana stretches the hips, groin, lower back, and sacrum as well as help tone the lower belly. While this can provide some relief from discomfort and prevent strain, exercise with caution. Go slowly, make sure to maintain focus on your breathing, and don’t push your body beyond its limits. Because I am a seasoned yogi, I am safe to practice with my tiny attached because sometimes that is the only way this momma is getting to practice. Garland pose is specifically useful for bringing extra energy when you feel drained.

How to Malasana:
Start in Tadasana (or mountain pose, see below), with your feet slightly wider than hip distance apart. Pivot your feet so your toes are wider than your heels. Bend your knees deeply, sinking down until your hips are lower than your knees and just a few inches off the floor. Bring your palms together over your heart and wedge your elbows one at a time, to the inside of your knees.
Push your elbows into your knees to open your hips, and gently press the inside of your knees into your elbows. Draw your heart forward and up, attempting to lengthen your lower back and spine. Stay here for 30 seconds up to one minute.

Setu Bandha Sarvangasana (or bridge pose)

Bridge pose offers new momma bodies a phlethora of benefits. Open your shoulders and chest, strengthen your back, glutes, and hamstrings; stretch your hip flexors and thighs; increase the flexibility of your spine and calm your mind with Setu Bandha Sarvangasana. Some of us don’t have gym memberships or even time for any sort of program. That’s why is so gentle, encouraging, and benefifical for postpartum, well any, moms. We can maintain our strength, flexibility, and spirit with a short 15 minute sesh. Being a mom-mager is hard and our systems eventually overload. Calm the 5pm rush hour junction that is your mom mind with bridge pose.

How to Setu Bandha Sarvangasana:
Lie on your back with your knees bent, feet flat, hip-width apart with your heels directly below your knees. Leave your upper arms on the floor and bend your elbows alongside your ribs, pointing your forearms and fingers toward the ceiling. Turn your palms to face one another. Press your elbows and shoulder heads down into the floor, lift your chest, and bring your shoulder blades onto your upper back, wrapping your outer arms toward the floor. Keep your gaze straight up, paying attention to nothing nearby. Press into your feet and slowly send your knees forward, wrapping your outer hips toward the ceiling; then lift your buttocks away from the floor. Lengthen your tailbone toward the backs of your knees. Straighten your elbows and interlace your fingers underneath you, drawing your shoulder blades deeper into your upper back, keeping the tops of your shoulders in line with the base of your neck. Gently press the center of the back of your head into the floor. Widen your collarbones and lift your chest, bringing your sternum toward your chin. Lightly reach your chin away from your chest, keeping space between the back of your neck and the floor. Simultaneously extend out through your knees as you lift your sternum, opening your chest. Take a few rounds of breath and calm down.

Tadasana (or mountain pose)

Mountain pose is the foundation for a strong and steady practice and momma’s are the mountains of their households. They are strong and their arms hold steady. Tadasana strengthens the thighs, knees and ankles, and tones the abdomen and glutes. Practicing Mountain pose can help to improve posture, reduce flat feet, and relieve sciatica.

How to Tadasana:
Come to stand with your big toes touching and your heels slightly apart. Lift and spread your toes wide, releasing them down to the ground, and root down through all four corners of your feet — the big toe mound, pinky toe mound, and the two outer edges of your heels. Engage your thighs to lift your kneecaps slightly (without hyperextending your knees). Gently draw your energy in toward the midline of your body. Lengthen your tailbone down toward the floor and find a neutral pelvis. Draw your low ribs in to your body and press your shoulder blades into your back, lifting your sternum. Move your shoulders away from your ears, and broaden your collarbones. Relax your arms by your sides, and turn your palms to face forward to open up through your chest. Bring your chin parallel to the floor and soften your face and jaw. Get tall from the soles of your feet up and out through the crown of your head. I like to raise my arms up sometimes, envisioning how mighty of a mountain momma I am. Stay in pose for 5 to 10 breaths.

Balasana (or child’s pose)

Child’s Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. During this exercise, make sure to maintain focus on your breathing. This pose also relaxes your spine, shoulders, and neck. So often our littles take breaks or get naps and we are left still going. Take a break momma. Fall into the floor and rest.

How to Balasana:
Start by kneeling on your hands and knees. Release your toes on the floor and separate your knees about hip width apart. As you exhale, slowly lower your buttocks towards your heels, feeling the tailbone lengthen away from the back of your pelvis. As your torso folds over your thighs, lengthen the back of your neck before your forehead rests on the floor. Lay your arms by the thighs with palms facing up and feel how the weight of your shoulders lightly spreads the shoulder blades. Take several slow breaths into your belly and lower your back as you rest there. Close your eyes, focus on breathing, and rest there momma. It’s okay.

Adho Mukha Svanasana (or downward-facing dog pose)

One of the most recognized poses of yoga, downward-facing dog, offers the ultimate all-over rejuvenating stretch. This pose energizes the body, calms the mind, stretches the shoulders, hamstrings, calves, arches, and hands, as well as strengthens the arms and legs.

How to Adho Mukha Svanasana:
Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under. Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis. Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don’t let it hang. Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It’s also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Balasana (or child’s pose).

Uttana Shishosana

Extended puppy pose is like the perrrrfect combination of Adho Mukha Svanasana (downward-facing dog pose) and Balasana (child’s pose), and can be used as a variation of either. Also referred to as the melting heart pose, this posture quite literally invites the heart to melt down toward the ground, stretching the spine in both directions. Extended Puppy stretches the spine, shoulders, upper back, and arms, making this pose great (or challenging, depending on how you look at it!) for those who tend to hold tension in their shoulders and upper back. Most momma’s do by the end of the day. The pose can also be therapeutic for stress and anxiety, as well as chronic tension and insomnia. Again, things we momma’s struggle with especially freshly postpartum. As a mild inversion, with the heart slightly higher than the head, Uttana Shishosana can help bring a sense of calm back into the body.

How to Uttana Shishosana:
Come to all fours (or Bharmanasana/ tabletop pose) with your shoulders stacked over your wrists, your hips stacked over your knees, and the tops of your feet relaxed down on the mat. Slowly begin to walk your hands out in front of you, lowering your chest down toward the ground. Keep your hips over your knees and your arms shoulder width apart, and gently release your forehead down to the ground. Activate your arms by pressing into the palms of your hands and lifting your elbows and forearms away from the ground. Draw your shoulder blades onto your back and reach your hips up high toward the ceiling. Invite your neck to relax and breathe into your back, lengthening your spine in both directions. Remain in the pose anywhere from 5 to 10 breaths, then gently lift your forehead and walk your palms back toward your body to press up to Bharmanasana (or tabletop pose).

Bharmanasana (or tabletop pose)

Tabletop pose stretches the front side of the body and the shoulders as well as strengthens the arms, wrists and the legs. Because of the opening it gives to the front of the body, this pose improves posture and gives you a nice boost of energy. As momma’s carrying around littles and lifting heavy store goods, tension builds, tabletop helps release. Bharmanasana helps momma’s stretch while at the same time strengthening their entire back side.

How to Bharmanasana:
Begin in a seated position with feet flat on floor in line with sits bones. Place palms open on floor behind your back with fingers facing in. Look up and as you engage your abdominals and glutes, lift your body upward while gently letting your head relax back. Breathe and hold 30 seconds. Do this 5 times.

Bhujangasana (or cobra pose)

Cobra pose is best known for stretching the spine and increasing flexibility. It stretches the chest while strengthening the spine and shoulders and it also helps to open the lungs. An energizing backbend, Bhujangasana reduces stress and fatigue. It also firms and tones the shoulders, abdomen, and buttocks, and helps to ease the pain of sciatica. All common places of discomforts for the modern mother.

How to Bhujangasana:
Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body. Press the tops of the feet and thighs and the pubis firmly into the floor. On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don’t harden the buttocks. Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the back bend evenly throughout the entire spine. Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.

Virabhadra II (or warrior II pose)

Named for a fierce warrior, an incarnation of Shiva, this version of warrior pose increases stamina, strengthens and stretches the legs, ankles,and the groin; opens the chest, lungs, and shoulders as well as encourages building of concentration. Momma’s are warriors. We endure and we push onward. This pose is the embodiment of all that we are. Be fierce.

How to Virabhadra II:
Stand in Tadasana (or mountain Pose). With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your right foot slightly to the right and your left foot out to the left 90 degrees. Align the left heel with the right heel. Firm your thighs and turn your left thigh outward so that the center of the left knee cap is in line with the center of the left ankle. Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. If possible, bring the left thigh parallel to the floor. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right heel firmly to the floor. Stretch the arms away from the space between the shoulder blades, parallel to the floor. Don’t lean the torso over the left thigh: Keep the sides of the torso equally long and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and look out over the fingers. Stay for 30 seconds to 1 minute. Inhale to come up. Reverse your feet and repeat for the same length of time to the left.

Utkata Konasana (or goddess pose)

An easy pose to perform to help you harness the forces of the Universe while stretching and toning your core. This pose helps each of us connect to our inherent inner goddess, finding a common space with this powerful feminine energy. This pose stretches your hips, groin and chest, tones and strengthens the core muscles, strengthens the quadriceps and inner thigh muscles, restores the shoulders, arms and upper back, as well as heats the body and increases circulation. Being a mother is being a goddess. We are fierce. We are powerful. We are strong. We are a force to be reckoned with.

How to Utkata Konasana:
Start in Tadasana (or mountain pose) at the front of your mat. Step your right foot a stride length towards the back of your mat. Turn your toes out and your heels in, so your feet land on a 45 degree angle. Bend your knees deeply out the sides and sink your hips down to the height of your knees. Bring your arms out at shoulder height and bend your elbows so that your fingertips point skyward. Spread your fingertips wide apart from one another and activate the muscles across your back to hold your arms here. Engage your core muscles and draw your tailbone in the direction of the floor. Do not hunch forward with your shoulders; keep your spine long and your muscles engaged. Stay here for 30 seconds up to one minute, then step forward and return to Tadasana (or mountain pose).

Each and every one of these poses are favorites of mine and have truly helped transition me for the third time postpartum. They are mild in requirements and encourage stretching, strengthening, toning, lengthening, and relaxing. All things that I know I NEED postpartum. I have to take care of me so I can take care of them.

as always, stay weird
-kail

Deets: I am wearing the Simply Sublime bra paired with postpartum recovery leggings by Kindred Bravely. I am able to practice, be modest while receiving abdominal support, and be easily accessible for my nursling. Every breastfeeding yogi’s desires in postpartum gear! *insert mad heart eyes*

###Legal Disclaimer: Before participating in any exercise program or using any fitness products or services that may be described and/or made accessible in or through the Operation: Better Human website, you should consult with a physician or other healthcare provider.###

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Postpartum Yoga

Anxiety and depression have become the major health epidemics of the 21st century. Our too-much-information era overloads our systems and pushes our boundaries until there is no such thing as “down-time.” We compare ourselves to others based on social media updates (real or fake) and then judge ourselves accordingly. No wonder people are looking to yoga for anxiety relief. But, does yoga help with anxiety?

Yoga for Anxiety

Rather than being constantly interrupted by instant messaging, we could set aside time for ourselves to unplug and relax. By learning to rest and quiet the mind, you have choices about how and where to focus your awareness. 

When you practice yoga, the body and breath become the focal points of your awareness. Breath combined with movement automatically shifts the energies in the body. If you’ve ever taken a brisk walk to go “cool down” after an argument, you know what I mean. In this sense, yoga is the perfect anxiety remedy: it provides an opportunity to shift your focus from anxious thinking to embodied awareness.

When you shift your mindset to the present, you start to recognize new perspectives in the grand scheme of things. You can learn to ally with the spaciousness of the present moment instead of getting caught up in the stream of busy-ness. Yoga can help this process. To keep your stress levels from rising, take time out for these yoga postures to help with anxiety. Done daily, you’ll notice ongoing, cumulative results.

Here is a step by step guide:

1. Plan and schedule a time you can unplug daily.

It’s so easy to get caught up in the communications technology that is available these days so that we never actually take a break from being “on.” When you schedule time to get on your yoga mat, you give your mind –and eyes–a rest from the screen. This one reason is enough to see how yoga can help calm your mind.

2. Create a calming and peaceful environment

This may sound obvious, but a healing environment can contributing enormously to reducing anxiety. Find a space that is out of the flow of busy-ness, ideally with a view of nature. If you can’t find a quiet place, put on headphones and some soothing music. Dim lights, especially if they are fluorescent. Sitting still or lying quietly in shavasana can be a huge relief when we are overwhelmed.

3. Develop awareness of the breath

Your breath is with you always, no matter what country you find yourself in. Make a habit of checking in with it. Notice your breath when you are on the computer, in the middle of a misunderstanding, or sitting in traffic. Get to know what it is that stresses you out, and then bring mindfulness-and conscious breathing– to that activity.

4. Settle the mind and learn to dis-identify with thoughts

From a yogic perspective, anxiety is a disturbance of the “winds,” the subtle energy channels in the body. Think of a jar filled with sediment when it is shaken: the sediment swirls around clouding the water. A calm and grounded state of mind is characterized by clarity. The practice of sitting meditation is the most direct way to achieve this settled state of mind. When you ally with the spaciousness of the mind instead of the contents of the mind (thoughts) you automatically shift your perspective.

** Note: Even if you already practice yoga or meditation, working with a therapist helps address issues from a practical perspective so that you can let them go. Practitioners often believe mindfulness will sort out their emotional issues, but in fact the opposite is sometimes the case. Deep practice may stir up old issues, and unless there is a container for these unruly emotions, it can be tempting to “let go” of old issues before they are resolved, which creates a muddy stew in the mind. Anxiety can be a sign there is something trying to come to the surface to be worked with.

Practice these 2 yoga postures to help with anxiety:

When the going gets rough, the tough take viparita karani. This is my all-time favorite yoga posture, and my quick-fix remedy for just about everything from jet-lag to overwhelm, from exhaustion to anxiety. It’s the best way I know how to relax quickly and deeply. Follow it with child’s pose for a nurturing restart to your afternoon or evening. (I usually recommend a more vigorous practice in the morning to get the body warmed up for the day.)

Viparita Karani – Yoga for Anxiety

Child’s pose – Yoga for Anxiety

Yoga for Mental Health

Panic and anxiety are not purely mental events–they are physiological events, so they can’t be treated with the thinking mind only. You need to learn to BREATHE deeply, and train yourself to come back to the breath on a regular basis. Mind and breath are intimately connected. If you can calm your breath, your mind will follow.

The verdict on yoga for anxiety is that with practice you learn to settle the winds through breathing consciously, and this allows you to relax deeply. It’s pretty hard to stay anxious when you are relaxed. So while it is also good to talk with a therapist about underlying issues, yes, yoga can help with anxiety.

The post Yoga For Anxiety: Try These 2 Simple Yoga Postures appeared first on New Life Foundation.

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Yoga For Anxiety: Try These 2 Simple Yoga Postures

Many of us (myself included) head to a yoga class for a workout as challenging physically as it is mentally. Programs like Power Sculpt, HIIT Vinyasa, and Cardio Flows are rapidly populating yoga studio schedules everywhere. In a world that celebrates productivity and “killing two birds with one stone”, the possibility of getting a mental check-in as a well torching some calories seems like a pretty sweet deal.

And so it’s not surprising that yoga has shifted from being a form of physical therapy to being straight-up exercise. But let’s not neglect to explore the therapeutic benefits of yoga—especially in regarding to assisting body pain or helping to move along injuries.

Yoga for Athletes

According to Yoga Medicine founder Tiffany Cruikshank, Yoga for Athletes is “for athletes, who are already extremely active and need more balance to their already strenuous schedules.”

“This could be more of an active recovery class (think slow, accessible flow), passive recovery class (think more yin style), nervous system reboot (restorative, pranayama, meditation) for energy management, or cross training (a little of everything but generally a more challenging class), or something else based on the needs of the athlete,” Tiffany says.

“It’s really helpful for athletes, who already tend to be really competitive, to be surrounded by others who are also tight so that they don’t compare themselves to the bendy “yoga girl’ next to them.”

You don’t need to have “pain to gain.” Even if your preferred workout style isn’t a sweaty session on the mat, yoga can help benefit your regular workout routine, and prevent future injuries. Teachers working with athletes, or those unfamiliar with the practice, need to be especially mindful.

“Athletes need that constant reminder that they aren’t there to be the best at yoga but to use yoga as a tool to help them be better at their sport and their health to support that,” Tiffany adds. “I find the simple mindfulness it instills is often a huge asset as it helps them gauge when to push harder and when to back off their training to support their ability to push their body to the brink and still be healthy enough to bounce back each time.”

If you’ve got buds who love to move but have never tried yoga, consider sharing these benefits:

• Endurance. By regularly practicing yoga, we learn to move intentionally over long periods of time. Yoga forces us to develop mental and physical stamina, which can really come in handy when working on other workouts.
• Body Awareness and Focus. Yoga is different than other workouts in that it demands total focus on the body and the breath. In these moments, we need extreme amounts of focus. This level of body awareness can come in hand when you’re pushing yourself on the treadmill and need to hone in on some positive self-talk.
• Full-Body Strength. Yoga is a full-body workout—take a class a you quickly realize that you are working all parts of your being, from your abs to your calves to your arms. This is fabulous if your workout routines tend to focus on solely one area of your body. Power, strength, and speed are all directly connected to the overall alignment of our body. Work the entire thing, and watch athletic performance completely transform.

The Benefits of a One-on-One Session

A great place to witness the one-on-one benefits of a solo yoga session is in a private yoga class. You rid yourself of the potential “yogi comparison” that occurs from practicing beside another person and focus solely on your body. Perhaps you’ve been hyper-extending, or been straining your shoulders when moving in chatarunga. Private sessions help to remedy that.

“High level competitive athletes are basically training their bodies to go as far as they possibly can, to go to the brink without falling over the cliff,” Tiffany adds.  “So a yoga practice needs to support that process and keep them healthy along the way because good health means good recovery which means good performance.”

“The beauty of yoga is that there are so many different styles of practice and therefore so many different tools we have to work with athletes.  A teacher who has experience with this can be an invaluable asset to a pro-athlete.”

Other benefits include:

• Ability to try new poses. Half of the fun in yoga is getting to try new things. And while a handstand may seem intimidating, working with a private instructor allows you the space to try these things in a safe, judgement-free zone. You never know what you’re capable of—especially with thoughtful hands to help guide the way!
  
• Attention on health concerns.  If you’re coming to yoga for therapy, you can work directly with the instructor and communicate any physical ailments. And since that instructor won’t be in a space where they need to split attention, you can make sure your concerns are totally addressed.

We understand the appeal of trying a variety of yoga classes and programs. Explore. Find what’s best for you and lean into that. You might be surprised at what you discover.

—

Amanda Kohr is the editor at Wanderlust. You can find her exploring new highways, drinking diner coffee, and on Instagram. 

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The Difference Between Athletic Yoga and Yoga for Athletes

Trauma sensitive yoga is a term that’s quickly making it’s way into mainstream yoga.  More and more you see classes and trainings that focus on this – as there is an obvious need for teachers who are aware and trained to share this with those in need.  But what exactly does trauma sensitive mean?  Who is it for?  Why do we need it? Kate Rice, Chicago-based trauma-sensitive yoga teacher, shares some insight.

This is a big question, and one that can’t be answered fully in the short span of a blog post. There are books written on this topic and entire trainings devoted to it.

Similarly, just as most of us realize there really isn’t one standard “traditional yoga” taught in studios to compare trauma-sensitive yoga to, there is also lots of diversity within trauma-informed yoga. And plenty of teachers who perhaps have not had training in trauma-sensitive yoga are in fact sensitive and empathetic in their teaching.

Consider this post a basic introductory outline – and, of course, my own opinion. Do you have other points to add? Let me know in the comment section below.

• Fewer or no physical assists. Touch is powerful and could be triggering for those who have experienced trauma. If you plan to offer physical assists, ask in advance!
• Invitational language/more options given. Offering options can serve to return the sense of control over one’s own body that is often lost in trauma. “In your own time…”, “Fold/twist any amount.” “Stay here 5 more breaths or finish when you feel done.”, “…or…”, option to close eyes or lower gaze/let eyelids be heavy if people don’t want to close eyes; options for savasana.
• Trauma-informed environment. Different use of music, props, lighting, set up of room. Use of strap optional as it could be triggering for students who were bound or in recovery from drug use; teacher tries to be where students can see them to avoid the feeling of being snuck up on; set up room/mats so people can see the door…though once this is done generally allow people to choose where they set up rather than directing them to move; avoid turning lights out all the way or tell students before you dim them or turn them off.
• Often less vigorous than public yoga studio classes. Often students in trauma-specific classes are newer to yoga or in some settings (e.g. a drop-in homeless shelter where people may actually be sleeping outdoors/on the ground; people wearing non-yoga clothes such as jeans because that is all they have) may have physical constraints greater than those typically facing regulars at yoga studios.
• Often less focus on spiritual aspects of yoga and/or themes than in a public setting.  My view: sometimes themes can come across as advice-giving much like a therapist would do. I don’t think this sort of  theming is bad, and it’s pretty well-established and expected in some public yoga class settings. Since my expertise is limited to yoga, I’m very cautious about bringing in themes or quotes that appear to give therapy-like advice in settings outside of yoga studios.

Of course I also think people should teach what is authentic to them! Students and trauma survivors are resilient. It makes sense to think carefully about any theme you bring in, but it doesn’t mean you have to censor yourself.

The post How is trauma sensitive yoga different than traditional yoga? appeared first on My Area Yoga.

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How is trauma sensitive yoga different than traditional yoga?

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http://www.hindustantimes.com/india-news/bringing-yoga-to-the-world-one-asana-at-a-time/story-1IYUdmUgRs2nT3PW5ItBfL.html

Yoga is good for every body, but unfortunately body image stops many people from practicing yoga or attending classes. I had a private yoga therapy client who came to me exactly for this reason, as she felt she could not attend class until she lost 20 pounds.  She recognized the benefits of yoga for her weight management and thyroid health, as well as self-acceptance.

As a yoga teacher, my training did touch on how to work with all different body shapes; however, in the classes I attend, rarely do see obese or largely overweight people. If they do, I sense that teachers not sure how to help them and support these individuals without offending or drawing attention to their physique.

The truth is there is no yoga body!

From magazine covers and famous yogis and yoginis, the public has an image of what the yoga body looks like. It is slender but strong.  It is toned with excellent posture.  The truth is our genetic make up has a lot to do with the yoga body we develop. Yoga won’t make you taller, shorter, have narrower bones, etc.  What yoga will do is help you body reach its optimal blueprint, a term used in Anusara yoga to express your perfect alignment for your body and mind, not the magazine cover.

Body Divine Yoga explains:

The taut and toned ‘yoga body’ on display in the media marketplace is a lie. It is NOT obtained from a regular yoga routine (as many would have you believe) – no , its obtained at the price of constant work, a Herculean effort to burn calories, and a saintly denial of carbs…

The real questions no one is asking are these – why do so few yoga teachers admit that they work hard to maintain their fat-free physiques?Why does the yoga world, from the cover of Yoga Journal to the glossy advertising of main stream studios, continue to display the “yoga body “ as a norm? Where are the images of average woman with rounded thighs and obvious bellies, women who practice yoga with regularity and passion?…

Lets face it, the yoga body is not a healthy ideal. It is a body overworked and underfed. It is not the result of regular yoga classes but the result of a narcissistic obsession with working out.

Modern Hatha yoga came from Non-Dual Tantra (although many credit Patanjali), in which everything is divine. The large yoga body is just as divine as the muscular, toned yoga body.  There is no difference in the benefit of yoga to both body and soul of the individuals.  It is radical, global acceptance and tolerance. It is what yoga has to teach us.

As Christopher Wallis, author of [amazon_link id=”0989761304″ target=”_blank” ]Tantra Illuminated[/amazon_link], explains:

Well said. I would say this is the number one problem in practice of yoga in the West, that people think that the purpose of yoga is to feel good. All the original authorities agree that the purpose of yoga is to transform yourself into somebody who can see things as they really are, see yourself as who you really are, see reality as what it really is. You discover that at the core you are divine, you are a manifestation of God. But in order to find that core you also have to see all the places in yourself where you are lying to yourself, inauthentic. Of course, that is painful, transformation is challenging and painful. These people practicing yoga to feel good and have fun – that is fine unless they think it will bring them to final liberation and full awakening. Then they are deluded. But if their goal is to have fun then there is no problem. So, this is the tantric attitude – not to put down or condemn anyone`s practice, instead it just tries to show when the practice is not aligned with the desired fruit. Any good teacher would ask you what you want and help you choose a practice that will lead to that.

If your goal is to obtain the mythical yoga body, that is not to be judged. But what about those who are kept away from yoga because of this mythical body?

We were sent a book designed to give access to yoga for those with larger bodies. As a teacher, I was especially interested in the suggestions for modifications, as I want to support every student that comes to my class.

[amazon_link id=”1936303485″ target=”_blank” ]Yoga XXL: A Journey to Health For Larger Bodies[/amazon_link].  I am not sure how I feel about the title (the XXL part), but I love the book and photographs of real bodies practicing yoga. This a great book for someone to start a home practice and gain the  confidence to come to class.

Yoga XXL shows you how to create a safe, enjoyable, and effective yoga practice no matter what your age, size, shape, or physical fitness level. Yoga is not just for the lean and limber. With modified postures and props, everyone can experience yoga’s many health benefits including increased flexibility, strength, stamina, balance, energy, and calm.

For the person who has never done yoga before or the regular practitioner looking to refine their practice at home, Yoga XXL includes:

• Practical information about clothing, mats, and equipment
• Over 50 postures in a variety of positions including seated, lying down, and standing, chosen specifically for people with larger bodies and those with limited mobility
• Variations to accommodate every body shape, size, and fitness level to ensure comfort and safety
• Postures to ease back aches, tight muscles, and joint stiffness
• Quick daily routines to help recharge and relieve stress throughout the day
• Detailed instructions and photos illustrating each pose, and much more.

WithYoga XXL you’ll have everything you need to bring yoga – and more health and wellness – into your daily life immediately.

The modifications for larger bodies are very similar to the modifications for tighter bodies. Using straps and blankets where range of motion is limited or weak provides great support for all bodies.  I did find poses with different names than I have been taught, like Hero for Warrior 3, but that is not really uncommon with yoga to find some asanas called different names, even dating back to the [amazon_link id=”8185787387″ target=”_blank” ]Hatha Yoga Pradikipa[/amazon_link].

I like how the book states, “Healthy yogis come in all sizes.”  Flexibility is not limited to the thin.  Neither is strength.

The benefits of yoga go beyond attainment of the “perfect body”. When practiced authentically, it teaches us to accept the body we have and lead us to holistic health, both body and mind.

Many people come to yoga wishing to lose weight or improve their bodies. What they discover along the journey is so much more!

[amazon_enhanced asin=”1936303485″ /][amazon_enhanced asin=”0989761304″ /]

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The yoga body myth: Yoga is for all bodies

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Interview with Yoga Teacher and Diversity Activist Dianne Bondy

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https://www.afar.com/magazine/everything-you-wanted-to-know-about-airport-yoga-but-were-afraid-to-ask

Go clean and green! Just in time for Virgo season and a grounded cosmic cycle, we’re thrilled to bring you our latest installment of zodiac-themed yoga poses by Andrea Rice, a lovely Libra and Astrostyle’s Managing Editor. For each astrological season, Andrea will share her favorite planetary poses tailored to the traits of the corresponding star sign. By embodying astrology and asana, you can move more in tune to the natural rhythms of life; enhancing your perceptions and elevating your spirit.
Namaste! –Tali & Ophi 

By Andrea Rice

Purifying Virgo season shifts our attention toward living clean and optimizing well-being; a time for boosting productivity and prioritizing self-improvement.

Much like the zodiac wheel, our bodies are always shifting, progressing and changing form. From the “birth” of Aries season to the “death” of Pisces, we too are experiencing a continuous life cycle. In other words, we cannot be born again until the outmoded parts of ourselves are released in some way. And it is only when we stop spinning our wheels incessantly to actually witness our patterns—old habits, beliefs and ways of being—that we can become aware enough to break free from them.

Picture yourself like a spiraling galaxy, where at your galactic core is your light, your source, your divinity. It is by moving into that very center of serenity that change and growth can occur. It is where yoga begins. Astrology is a wonderful complement to yoga asana, as both disciplines require self-study. And since the purpose of yoga is to stabilize the fluctuations of the mind, we can more readily look to astrological insight from a place of clearer perspective with acceptance and without any judgment. In other words: Free your mind—and the rest will follow.

By working with astrology and asana during the efficiency of Virgo season, we can transmute the analytical qualities of the Virgin, the zodiac’s methodical perfectionist, into tangible form. As an adaptable mutable sign and a stabilizing earth sign, analytical Virgo knows how to streamline and systematize to run like a well-oiled machine. Ruled by meticulous Mercury, Virgo energy can teeter on obsession at times, but also reminds us that practice does indeed make perfect.

Planetary Poses for Virgo Season (August 23-September 22)

Virgo rules the digestive system, gallbladder and pancreas, as well as the nervous system. The following yoga poses are designed to stimulate and even improve digestion by wringing out impurities while cultivating clarity to help thwart anxiety and nervousness. After the bold Sun’s live-out-loud stint in expressive, passionate Leo, Virgo season invites us to turn inward and sweep away the unnecessary mental clutter. For musical inspiration, I recommend the album, “Anxiety” by Ladyhawke to remind you that at the end of the day, we are all perfectly imperfect.

Ready, Set, Digest: Cat & Cow

Cat and Cow postures stoke digestive fire and lubricate the spine. Begin on hands and knees, fingers spread wide and hands placed just wide of the elbows. Moving with the breath, inhale to let the belly drop and gaze lift, opening through the chest, then exhale to lift from the back of the heart space to round the spine and tuck the chin, drawing the navel in toward the spine. Repeat for several rounds of breath, as rhythmically and organically as you like.

Let’s Twist Again: High Lunge Variations

From Downward Dog, step the right foot forward in between the hands and inhale to sweep the arms overhead to a high crescent lunge, staying low in the front thigh and tracking the knee over the ankle. On an exhale, draw the navel in toward the spine and twist the torso to the right, opening out the arms like wings and turning the chin over your right shoulder. Take a deep breath here, then exhale to tip back and reverse, sending the left hand skyward and right hand to support the low back or slide down the back of the right thigh. Breathe deeply, then use an inhale to draw yourself back into a revolved high lunge, repeating a few times as you like. Switch sides.

Power Purge: Modified Side Plank (Vasithasana)

Returning to Downward Dog, step the right foot halfway up toward your hands and shift weight into your left hand as you pivot all ten toes to the right and find the outside edge of the back foot, reaching the right hand toward the sky. Let your attention drift toward the heavens, drawing the navel in toward the spine to facilitate the twist. Press actively into the left hand while lifting the right hip. Breathe for a few deep cycles of breath and then step back to Downward Dog, repeating on the other side.

Relax & Surrender: Seated Forward Fold w/Half Lift

Forward folds help to activate the body’s parasympathetic nervous system; the rest and digest response. Come to a seat with the legs extended long and pull the flesh back from the sit bones. Inhale to sweep both arms overhead, exhaling to hinge forward at the waist and lead with the heart, letting the hands naturally reach for the shins, ankles, feet or two big toes. Inhale for a half lift, leading with the heart, exhaling to bend the elbows in at the sides to draw yourself forward and in. Move slowly with the breath, surrendering deeper into the posture with each forward bend.

Unwind Your Mind: Seated Spinal Twist (Marichyasana III)

From the same seated position, cross your right foot over your left thigh and plant the sole of the foot down. Hug the right knee into your chest to square the torso first, then crawl the right fingertips behind you. Inhale the left arm overhead, then exhale to hook the left elbow on the outside of the right thigh. Inhale to sit up tall, and exhale to turn the chin over the right shoulder to deepen the twist. Continue lengthening your spine by extending through the crown of your head. Send the breath all the way down into the belly as you breathe in, exhaling to draw the navel into the spine to help facilitate the twist. Keep the gaze soft and steady, and allow yourself to smile as you receive the healing and detoxifying properties of this twist.

Photos courtesy of Beth Kessler Photography 

The post Astrology & Asana: Detoxifying Yoga Poses for Virgo Season appeared first on Astrostyle: Astrology and Daily, Weekly, Monthly Horoscopes by The AstroTwins.

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Astrology & Asana: Detoxifying Yoga Poses for Virgo Season

I’m guessing it’s got something to do with the physical practice, or asana as it’s called in Sanskrit. You might imagine a long and lean-looking woman in a downward facing dog. Or the well-defined physique of a man standing on his hands. These images, and what the vast majority of people—including yoga practitioners—would conjure up in response to this question, is actually just a miniscule part of the practice of yoga.

Yoga is a practice of integrating mind, body, intellect and spirit. It is a path of spiritual and personal growth. It is a process whereby we learn to connect to our deepest, most authentic selves and all the selves that walk this earth with us.

That might sound pretty lofty and esoteric. But the practice of yoga, as broken down and defined in the Yoga Sutras of Patanjali—one of the quintessential texts of all of yoga history and philosophy—is actually an accessible path of living that even the most skeptical among us can use to great benefit.

The Sutras provide an eight-limbed path of yoga, and asana is only one of the eight limbs. Thus, if we consider the state of modern yoga, most practitioners are only engaging with one-eighth of the practice.

The eight-limbed path begins with the yamas, or external restraints. These are five guidelines focused on how we relate to the world around us. There is ahimsa (non-violence), satya (truthfulness), asteya (non-stealing), brahmacharya (non-excess), and aparigraha (non-possessiveness). The second limb is the niyamas, or internal restraints. These are five guidelines focused on how we relate to our own selves. There is saucha (purity), santosha (contentment), tapas (self-discipline), svadhyaya (self-study), and ishvara pranidhana (surrender).

By learning and then incorporating the yamas and niyamas into our lives, we start to live more in alignment with our highest values. And when we do so, life feels a little more peaceful, regardless of the vicissitudes of daily life.

The third limb of yoga is asana, the physical postures. This is the part of the practice we typically see glorified on Instagram and other social media. Particularly when it is practiced in concert with the other limbs, though, asana is an amazing way to keep the body supple, strong and full of vitality.

The fourth is pranayama, breath control. The breath is an incredibly powerful force in regulating our physical and emotional selves. If you’ve ever stopped to notice your breath when you’re feeling anxious or angry, it’s inevitably been shallow. By deepening the breath, you literally send a signal to your brain to slow down, to move from the sympathetic nervous system (“fight or flight”) to the parasympathetic nervous system (“rest and digest”). When we learn to shift ourselves to the parasympathetic nervous system, we are poised to move through the world with more self-awareness and grace.

Next along the yogic path is pratyhara, sensory withdrawal. While in ancient times this limb was practiced by retreating into the nearest cave for days on end, modern yogis can find refuge from the incessant stimuli that continually confronts us by finding pockets of stillness and quiet in our lives. It is only when we get still and quiet that we can truly get in touch with our deepest selves, the part of us that knows who we are apart from the trappings of our professional and personal lives.

The final three limbs of yoga pertain to the practice of meditation.

For the ancient yogis, meditation was yoga, plain and simple. The asana practice was simply a means to this important end: Make the body flexible and supple enough so that it could sit comfortably for prolonged periods of meditation.

The sixth limb of yoga is dharana, or concentration. Here the practitioner finds the power of a focused mind by repeatedly drawing the attention back to the point of focus (perhaps a mantra, the breath, or even a physical sensation).

The seventh limb of yoga is dhayana, translated as meditation itself. Here the process of interiorization—going inward to our truest selves—deepens. There are countless meditation methods to achieve a deepening of our spiritual practice. What the various meditation practices have in common is that they bring the practitioner more fully into both her individual and her universal self.

Thus, the practitioner starts to feel into the truth of the idea that we are all connected, simply by virtue of the fact that we walk this earth simultaneously.

Moving from the transcendental to the mundane, meditation has the added practical benefit of helping the practitioner develop space between stimulus and response. When the yogi cultivates the ability to reflect and respond rather than simply to unthinkingly react to that which arises in her life, she will know more peace and spread more peace.

The final limb of yoga laid out in the Sutras is Samadhi, or enlightenment. It can be said that most of the time, we are like waves who have forgotten that we are part of the ocean. In Samadhi, though, we realize that we are the ocean. We feel in our bones that what we once perceived as separation between us is illusory.

Much of the eight-limbed path may sound aspirational rather than attainable. That’s perfectly okay, so long as we recognize that even the smallest of steps along the path can create tremendous movement in our quests to live our best lives, to become our best selves.

If we can start to dip our toes into the practice of yoga—whether by cultivating compassion for another, gratitude for the gifts in our own lives, or simply finding some time to sit in stillness and appreciate the sensation of our breath—we are practicing yoga.

Sindy Warren is a certified yoga and meditation teacher and a lifelong student of the practice. She is passionate about sharing the wisdom and beauty of the practice of yoga with others. In her new book, Radi8: Using the Practice of Yoga to Cultivate Your Inner Shine, she makes a persuasive case for the continued relevance of the philosophical underpinnings of yoga for the modern yogi and even simply the yoga-curious.

Photo: Pixabay

Editor: Dana Gornall

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Asana practice is an opportunity to look at obstacles in practice and life and discover how we can cope with them. We become stronger and more capable through the practice. Not just physically but mentally. Most of the timeWhenever I feel discomfort in a posture, I zone in and direct my breath towards that area.

I don’t think “Ahhh, I’ve got to hold this for ten. Come on! Hurry up!”

I concentrate on the one inhale and exhale I need to get to the next. I take it one breath at a time. You’ll be surprised how long you can hold a posture for when you approach it from this perspective.

What is the quality of my breath?

Am I trying to catch up to it? Am I ahead of it? Is it rhythmic and spacious?

I’ve noticed a big shift recently in my own practice with regards to the breath. Its gone deeper within. I try to create stillness and focus on steady breathing rather than let the breath meander off on its own. Of course it doesn’t always work like this. This is why we practice.

Each time we step into the mat we are given one more opportunity to travel from the outer sheaths of our being inwards and towards our center, our core. The 8 limbs of yoga are constantly shifting and evolving as we practice each one.

The breath empowers us and allows us to use less effort to move into, hold, and move out of postures. Most injuries occur not when moving into postures but instead when moving out of postures. Usually without control or not enough. The breath should initiate the movement. The physical body should follow the breath and not the other way around.

Yoga is working within and on the edge of your comfort zone. Extending and expanding a little bit each and every day. Making sure to use our breath as a guide as to how far to take our practice today.

Keep Practicing

Over time as we empty our minds during class and let it all go for a while exploring our mats, the practice can truly become a moving meditation.

The post-yoga feeling leaves us with a renewed sense of being and a stillness that is so refreshing, as if we’ve cleared the cache.

Let me know if that makes sense but I feel it does. Ever find your phone or computer running out of space?

Yes.

Exactly.

Recycle the unnecessary and the temporary.

What do you find yourself thinking about during your practice or during a class?

The post Practice Asana and Life appeared first on Yoga 5:50.

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Practice Asana and Life

Sore muscles, injuries, over-extension of the body…if you’re an athlete then you’re no stranger to these. From running track to weight lifting, chances are you’ve experienced some type of injury or strain throughout your life. Injuries may be inevitable at one point or another, but what if I told you there is a practice even the most trained of athletes could adopt to prolong and minimize injury?

Enter Yin Yoga. A gentle, yet challenging, yoga practice that allows you to drop into your own body, listen, and be present with anything and everything that comes up, both physically and mentally. Yin is a seated, grounding practice, within which poses are held for 3-5 minutes in order to bring mobility to the joints and ligaments. By practicing this style of yoga, athletes are able to work deeper into the muscles to transform the way the body moves.

In most classes you see in Western yoga, students are working with their yang muscles, or power muscles, which can be similar to an athlete’s normal routine. When practicing yin yoga, students are asked to relax into postures, taking on a more passive approach to working through deep connective tissue and fascia in the body. Fascia, oh, juicy fascia, connects every part of our body together and by caring for your fascia, you are maximizing athletic performance and muscle flexibility.

Yin Yoga offers athletes a chance to find stillness in the mind and body. Given that poses are being held much longer than a yang-style yoga class, a student will notice everything under the sun come up in their mind and body. From sensation in the hips to thoughts about past experiences, yin allows these physical and mental emotions to rise and be released through the power of passive movement. When intimately working with the body by breaking through connective tissue, students will find themselves breaking through old emotional patterns and coming out of class stronger. Not only in the body, but in the mind as well.

Yin can be practiced at home or in a formal class setting, although it is recommended to start in a class where a teacher can hold space for your body and all that arises. If practicing at home, use these five postures to start transforming your body and athletic performance:

1)  Reclining Twist 

Also known as Supine Twist, this posture is incredibly restorative for the back muscles, spine, and abdominal muscles. It’s important to note that both shoulders should be firmly against the ground so you are twisting from your mid-spine rather than your lower back.

    2) Square

Square, or fire log, is a juicy seated pose targeted at deeply opening and stretching your outer hips. With shins stacked upon each other, you can deepen the stretch by folding forward. If you are unable to stack the shins, a yoga block is helpful for easing your way into this hip opener.

    3) Saddle

Saddle pose is an excellent stretch for getting into the hip space as well as the quadriceps. By deepening into the furthest expression of this pose, you are opening your sacrum-lumbar arch which is beneficial for athletes and those that do a lot of standing or walking.

     4) Toe Squat

Toe squat can be an intense stretch for those that are on their feet often, but the results are outstanding. When practicing toe squat, you are opening your feet, strengthening the muscles, and stretching all six lines of the lower body meridians.

     5)  Melting Heart

After a long day of weight training or working out, this posture will stretch and relieve tightness in the shoulders while strengthening the spine. This mild backbend also works to bring more flexibility to the upper and mid-back.

Work these yin movements into your daily routine and enjoy the boost to your body and mind.

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Editor’s note: This is a guest post by Ava Pendl, a freelance writer and digital marketing guru based out of San Diego. She’s passionate about self-health, yoga, and beauty. As an avid yogi beginning the journey as a Registered Yoga Teacher, she spends her time in between downward dog blogging for her local yoga studio, designing websites and social media campaigns, and managing her own blog.

Ava currently spends the majority of her free time planning her move to South America where she’ll be traveling, blogging, and yoga-ing around the continent. Follow her journey on Facebook.

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Yin Yoga: A Yoga Practice Every Athlete Should Adopt