A Powerful Pose to Commemorate International Woman’s Day March 8

Victory Squat (Utkata Konasana ). Utkata Konasana is a powerful yoga pose that generates power from our body’s center, core or womb area. It seemed a fitting pose to commemorate International Woman’s Day because it is also known as Fiery Angle or Goddess Pose. The angles are your elbows and knees while the fire is generated in your belly.

To practice Goddess Pose, stand with your legs wide apart. Turn your feet out then breathe out as you squat down bending your knees over your toes. Bend your elbows at shoulder height as if you are flexing your muscles. Pull up on your pelvic floor to strengthen your core muscles.

To create even more warmth and energy, inhale and stand up tall to make your body look like a big letter “X.” Exhale as you squat into Utkata Konasana. You can also pump your arms by making a fist as you squat. Add a soft roar and stick out your tongue in Lion’s Breath. Raaaahhhr! Feel the power.

Happy International Woman’s Day Wednesday March 8. For more information:

http://www.telegraph.co.uk/women/life/international-womens-day-everything-you-need-to-know/

https://www.internationalwomensday.com

Yoga Balance Challenge: Crow/Crane Pose (Bakasana)

Crow Pose is the perfect place to start to learning arm balances. Many people surprise themselves when they discover they can actually execute this difficult-looking pose. Before you begin, be sure to warm up with a few Sun Salutations.

To practice Bakasana, squat down with your feet close together and your knees spread apart. Lean forward and put your hands on the floor close to your feet. Push up on your tip toes and lean forward until you feel the weight of your legs on the backs of your arms. See if you can lift one leg. Then see if you can lift both legs.  Balance gently like a crane. Precaution: spot each other or use a pillow so you don’t tip forward on your face. 

The Yoga Teddy Bear blog offers just a small sample of useful yoga poses that help improve your balance. Remember, just because something is difficult for you today doesn’t mean it’s impossible. With a little bit of practice and an attitude of exploration and fun, your balance and yogic ability will improve every day.

Images colored by Jocelyn O'Shea. From Yoga Teddy Bear and Friends Too Coloring Book

Presidents Day Pose: Warrior 2

Happy President's Day!  Today we honor George Washington, Abe Lincoln and all past presidents of our great nation.  From the mountains to the prairies, from sea to shining sea, we celebrate the fact that we are able to speak our opinions and beliefs freely and hold our leaders accountable for their actions.  Let us never take for granted the wisdom of our democracy which allows us the opportunity to elect a new POTUS every four years.  

The Pose:

Warrior 2 (Virabhadrasana B).  It is fitting today to emulate the stance of the Warrior.  By reflecting in our bodies what we feel in our minds, we reinforce our intentions.  My intention this year is to stand firm in my beliefs and be willing to fight for what is right.  The best weapon of all?  Love!

To practice Warrior 2, take a big step forward.  Bend your front knee so you can see your toes.  Turn your back heel down and turn your hips and shoulders to the side.  This is the stance of the warrior who is ready to react.  Stretch your front arm forward over your bent knee and pull the back arm behind you slowly as if drawing an arrow of love.  Your arms find a straight line with your palms facing down to draw energy from the earth.  Look over your front hand with eyes of focused determination.  Pull your belly button in and lengthen your spine to make yourself taller. Breathe deeply and surf the waves of change with the ease of a powerful warrior.  

Stay in Virabhadrasana B for 5-10 long deep breaths, then step out for one full breath before repeating the steps on the other side for the same amount of time.

Valentine's Day: Open Your Heart with Camel Pose (Ustrasana)

It’s so easy to close our hearts, both emotionally and physically. (Are they really that separate?)  Every day we are bombarded with negative messages.  Intolerance and greed seem to permeate the political and psychic landscape.  Most days it seems like all the news is bad news and sad news. 

Yet amid it all, love prevails.  The sun still shines, the birds still sing, and people are often kind to one another.  There are many yoga poses that help us tune into what’s beautiful by physically opening the heart area.  One of the classics is Camel Pose. This pose feels so good because it counters the tendency to hunch forward.   By opening the intercostal muscles of the chest – in other words stretching apart the bones in the upper front rib cage – you can positively affect your perception.  Add an affirmation, such as “I love and approve of myself” or “I am open to love” to create a love feedback loop in your mind.

To practice Camel Pose (Ustrasana), begin in one of three ways: kneeling, standing or even sitting in a chair, which is a great way to take a micro-break at work.  Align your feet, hips and ankles.  If seated, keep your feet flat on the ground under your knees.  If kneeling, your toes can be tucked or untucked.

Support your lower back with your hands.  Place your palms on the small of your back with your fingers facing downward or upward.  If seated you can grab the sides of your chair for leverage.  Inhale and lift your chest upward.  Tuck your chin or tilt your head back.  Press your hands on your lower back for support.  If you’re standing up, flex the thighs toward the back.  Keep your hips over your knees.  

If you’re kneeling, release your hands and reach toward your feet.  Grab your heels if available, but keep lifting your chest skyward.  Lift your chest with each inhale as you breathe slowly in and out.  Speak your affirmation and allow your heart to open to all the beautiful things in the world. 

After 5-10 deliberate breaths, tuck your chin and come out of the pose the same way you came in.  Press your palms into your lower back for support and come back up slowly. 

P.S. If you like teddy bears, you won't want to miss today's special.  VALENTINE'S DAY ONLY!

The Magical Sun Salutation (Surya Namaskar A)

SuryaNamaskar A, the classic Sun Salutation yoga sequence, is the perfect way to start your day, warm up for your yoga practice, or take a break to gather your focus.  By pairing each movement with a breath, you’ll get your heart pumping and your blood flowing while you gently warm up your joints – and your mind. 

Here’s the classic sequence:

1.  Begin in Mountain Pose (Tadasana).  Stand with your feet rooted in the earth like a mountain.  Tuck your tail a little and pull in your belly button.  Flex your arms downward and spread your fingers.  Take a deep breath to start then exhale completely.

2.  Upward Hands (Urdhva Hastasana). Breathe in while you lift your arms up and over your head.  Reach toward the sun like you are making your body taller. Relax your shoulders. 

3.  Standing Forward Fold (Uttanasana). Breathe out and swan dive to the floor. Let your head hang and lengthen your spine.  Place your hands on the floor if you can.  It’s OK to bend your knees if it feels good!

4.  Tabletop / Horizon / Half Standing Forward Fold (Ardha Uttanasana).  Breathe in and make your back flat like a tabletop. Look out over the horizon.  Reach your heart forward as you gently squeeze your shoulder blades together.  Let your arms hang or put your hands on your shins or thighs.

5. Push Down (Chattaranga Dandasana). Place your hands flat on the floor.  Breathe out, step back to plank and lower to the floor.  Or you can jump both feet back at once to lower to the ground with your exhale in one fluid movement. Keep your hands under your shoulders and your elbows close to your sides.

6.  Upward Facing Dog (Urdhva Svanasana). Breathe in and push into your hands to lift your chin, chest, and knees off the ground.  Only your hands and feet touch the floor.  Your body should be curved like a ski jump.

7.  Downward Facing Dog (Adho Mukha Svanasana).  Tuck your toes under, then breathe out and push your tail back and upward.  Move your heels toward the ground and push the floor away with your hands.  You should look like a big upside down letter “V”.  Let your head hang. 

8.  Tabletop / Horizon / Half Standing Forward Fold (Ardha Uttanasana).  Look between your hands, then jump or step your feet there.  Breathe in and make your back flat like a tabletop.  Look out over the horizon. 

9.  Standing Forward Fold (Uttanasana). Breathe out and lengthen your spine.  Let your hands hang or place them on the floor.

10.  Upward Hands (Urdhva Hastasana). Breathe in fully as you swan dive your arms back up and over your head.  Make your body taller or add a gentle backbend.

Exhale back to Mountain Pose (1) to finish, or keep going.  Do a single salutation or 10 slow salutations.  Explore pausing in Downward Facing Dog taking two extra deep breaths or pedaling your feet.  Try 20 or 50 rapid salutations to vary your routine. Count to 10 to monitor your breathing and keep your mind focused, or repeat your favorite Sanskrit mantra or English affirmation.  Use the Yoga Teddy Bear Sun Salutation Infographic to help you remember this creative and invigorating sequence.

This video of me doing the Sun Salutation in gorgeous Vail, CO to the voice of Yoga Teddy Bear can help you with the Sanskrit names of these popular poses as well as assist you with the breathing rhythm of the flow.