Yoga can be a playful practice when you approach it with creativity. Using your imagination coupled with the wisdom of an ancient tradition, you can move your body to mimic the look, feel or essence of an enormous variety of animals, insects, plants, objects and sages of the ages. To welcome 2016, Yoga Teddy Bear has paired four poses with the four main elements on Earth – Fire, Air, Earth and Water.
1. Fire = Breath of Fire (Kapalabati Pranayama)
What better way to start the year than with focused
breathing? Sit comfortably and put your hands on your belly. Breathe slowly and powerfully through your
nose like a dragon breathing fire. Feel
your belly get bigger with each inhale then smaller with each exhale. For kids over 12, add Kapalabati Pranayama to
generate heat inside your body. Take a
deep breath in. Breathe out through your
nose in short, rapid breaths by flexing your tummy muscles. Don’t worry about breathing in – that happens
naturally. Count 10 fire breaths then
inhale deeply and relax. When you become
adept at Breath of Fire, you might take as many as 108 breaths!
2. Air = Eagle Pose (Garudasana)
Eagle pose improves balance, stretches your hip flexors and
relieves tension between your shoulder blades.
Start by balancing on one foot.
Cross your free leg over your standing leg and sit down a little, like a
chair. Try to hook your toes behind your
leg. Cross one arm over the other and
touch your palms. Your body is coiled
like an eagle getting ready to leap off a cliff and fly. Breathe deeply and focus on one point to help
you balance. See if you can stay here
for 8 long breaths or at least 30 seconds.
When you unwind, pay attention to which arm and leg is on top. Then switch sides and spend an equal amount
of time on your non-dominant side.
3. Earth = Wide Angle Forward Fold (Prasarita Padottanasana)
Many yoga poses can be associated with the earth, but we
picked wide angle forward fold because it gives you a great hamstring stretch -
something everyone in the modern world can use!
Stand with your legs wide apart and all 10 toes pointing forward. Fold forward with a flat back and put your
palms on the floor under your shoulders. Bend your elbows straight back and
reach the top of your head toward the ground.
If you’re up for an extra challenge, clasp your hands behind you and
lift your arms up and over your head when you fold forward. Do it again with your hands clasped the other
way.
4. Water = Fish Pose
(Matsyasana)
Fish pose is a gentle backbend that can be as relaxing or as
challenging as you want to make it. Lie
on your back with your feet together.
Tuck your hands under your seat.
Press down into your elbows to lift your heart. Arch your spine like a hook is pulling up
your chest. Rest the top of your head on
the floor. Breathe deeply and stretch
open your lungs. If you have a set of blocks, try supported fish. Put one block on the ground on the second-to-lowest
setting, and the other block above it on the highest setting. When you lie down, position first block between
your shoulder blades. Your head rests on the taller block. Breathe deeply and allow your chest to relax
and open. Now you look like a really big
fish!
From all of us at Yoga Teddy Bear, we wish you all the best in
2016. May you be happy. May you be safe.
May you be healthy. May you live in peace.
Have a wonderful year… and happy yoga-ing!
