Virabhadrasana II (Warrior II)

Warrior II

Virabhadrasana II (Warrior II) is a foundational pose of yoga. It is built from our knowledge of mountain pose (week 1 lesson) and warrior I pose (week 3).Warrior II is the essence of yoga, it is the union of opposition. It allows us to reach into the past and the future, whilst holding us FIRMLY in our present. This pose is universal in its strength and its softness just as we felt in Warrior I. Our base is grounded the foundation, our legs are like the mountain, our arms light as feathers with grace and strength.

This pose opens the hips, it is intense on the inner groin whilst strengthening the hips, back and core. The quadriceps are required to work to maintain the shape of the pose as we engage the hamstrings of the back leg.

The intensity of the pose frees the mind to fly as our arms extend infinitely from our body.

Body Parts Effected: Entire Leg, strengthens ankle, groin, hip flexors, shoulders and arms, core
Preparatory poses: Mountain Pose, Warrior I
Pose type: Standing Pose
Also known as: Virabhadrasana II (Virabhadra = warrior, Asana = Pose)

1. Standing in Mountain pose step the right leg behind, this is a long stride, aligning the feet in a heel to arch alignment with the toes of the right foot point away from the body at a 45 degree angle. The feet should be generously separated.
2. Gently sink into the left leg bringing the thigh parallel to the ground, working towards a 90 degree bend. The Left knee should be centered over the left ankle tracking the knee towards the left edge of the foot to maintain alignment and provide stability in the pose.
3. Focusing on the back right leg, lift the arch of the right foot and engage the outer right leg. Lift the right knee cap. Gaze should be forward.
4. This is an open hip position, the groin is stretching, the torso and hips are squaring to the side of the room, the shoulders are aligned over the hips.
5. Extend the arms front and back, they should be centered over the hips, with the arms long and straight, but not stiff there is a lightness in the pose.
6. Rotating the palms up will drop the shoulders then slowly turning palms down.
7. Pull navel to your spine, drop the tailbone towards the mat.
8. Breathe deeply and allow the shoulders to fall away from the ears as the shoulder blades draw down your back.
9. Rotate onto back right ball of foot and step feet together at top of mat back in Mountain Pose.

Use of a Props and Modifications
1. Setting the back foot at the base of a wall can help with grounding of back foot.
2. For Balance using a wall to reach towards can be helpful.
3. Shortening the stance may be helpful for some to build strength in the legs.
4. Dropping the back knee to the mat is an option for this pose.
5. Place hands on hips to release shoulder strain.

Notes
a. Always consult your medical professional prior to beginning any exercise program
b. Anyone with hip or knee injuries or recent surgery should avoid pose.
c. High Blood Pressure or heart conditions. This pose can be modified to a version with the knee down and not placing hands above heart level.
d. Anyone with neck injuries should avoid turning head over front leg and maintain level head towards the direction of the hips.
e. Shoulder injuries, keep hands at hips or bring to Namaste at heart.

Warrior I

Virabhadrasana I (Warrior I) is a foundational pose of yoga. It is built from our knowledge of mountain pose (week 1 lesson). Entering this pose we rise into it triumphantly. Holding a shape that is both strength and softness. The foundation our legs are like the mountain, our arms light as feathers with grace and strength.

This pose gives us all of the elements that we will need to build on our yoga practice, we work into our hips, quadriceps, hamstrings, core to lift us into the pose.

Warrior I challenges our mind, building strength in our body whilst opening us to inner peace, tranquility and a meditation practice as we find peace in our challenge.

Body Parts Effected: Entire Leg, groin, shoulders and arms, core
Preparatory poses: Mountain Pose
Pose type: Standing Pose
Also known as: Virabhadrasana I (Virabhadra = warrior, Asana = Pose)

1. Standing in Mountain pose step the right leg behind, this should be a fairly long stride, aligning the feet in a heel to heel alignment with the toes of the right foot point away from the body at a 45 degree angle. The feet should be generously separated.
2. Gently sink into the left leg bringing the thigh parallel to the ground. The Left knee should be centered over the left ankle tracking the knee towards the left edge of the foot to maintain alignment and provide stability in the pose.
3. Focusing on the back right leg, lift the arch of the right foot and engage the outer right leg. Lift the right knee cap. Gaze should be forward.
4. The left hip point will move back I space and the right hip point will come forward. The hips are in a closed position and will not square fully to the front of your mat.
5. Rotate the shoulders so that they do square.
6. Pull navel to your spine, drop the tailbone towards the mat.
7. Breathe deeply and allow the shoulders to fall away from the ears as the shoulder blades draw down your back.
8. Rotate onto back right ball of foot and step feet together at top of mat back in Mountain Pose.

Use of a Props and Modifications
1. Setting the back foot at the base of a wall can help with grounding of back foot.
2. For Balance using a wall to reach towards can be helpful.
3. Stepping the back foot to the side of the mat one foot distance will give a more square hip position and provide more stability.
4. Place hands on hips to release shoulder strain.
5. Positioning the chin level to the mat can provide less strain on the neck than looking up.
6. Dropping back knee onto mat is an option for this pose.

Notes
a. Always consult your medical professional prior to beginning any exercise program
b. Anyone with knee injury or recent knee surgery should less the bend in the front knee
c. High Blood Pressure or heart conditions. This pose can be modified to a version with the knee down and not placing hands above heart level.
d. Shoulder injuries, keep hands at hips or bring to Namaste at heart.

Child’s Pose

Balasana (Child’s Pose) is natural to us when we are children, so why shouldn’t it be when we are adults. This pose brings us to our natural selves, connecting to the earth, connecting to our breath and finally connecting to the Universe for which we have all come. We are children of the stars.

This pose is fundamental in bringing ourselves into a natural state of existence. It does not require of us but asks us to let go, to BE and to accept.

Body Parts Effected: Hip opener, spinal extension, ankle and quadriceps release
Preparatory poses: Foundational pose
Pose type: Seated, forward fold, restorative
Also known as: Balasana (Bala =child, Asana = Pose)

1. Place hands and knees on mat, allow knees to come wide, toes come together.
2. For a gentler hip opener keep knees closer together, there will be more rounding through spine and upper shoulder blades.
3. Begin to fold at the waist, lengthening the torso out along the upper thighs, slightly rounding the back.
4. Gently begin to bring forehead to the mat or block.
5. Arms reach long in front of you palms down stretching long, or rest by your knees palms up relaxing the shoulder blades.
6. Draw the attention inward, letting the inhales fill your lungs and press your chest towards you thighs or the mat depending on width of the knees.
7. Breathe calmly and steady through the nose, lengthening the breath.

Use of a Props
1. If the forehead does not reach the mat a block, pillow or bolster can be used to support the head and ensure relaxation in the pose.
2. A blanket can be used behind the knees laying over the calves to help reduce strain and tight hip flexors.
3. If the tops of the feet feel sensitive placing a blanket under the feet is a good option.

Notes
a. Always consult your medical professional prior to beginning any exercise program
b. Anyone with knee injury or recent knee surgery should avoid this pose
c. Pregnant women can generally practice Balasana without difficulty by widening the knees and not pressing into the thighs

Mountain Pose – Tadasana

Tadasana or Mountain Pose is the foundation for all standing poses. It helps us to engage our core to find our center and to build a foundation from which we build our asana (poses) practice. It can give us confidence, peace and bring us into a state of being.

The Mountain is an object revered for its beauty, solidity, and its steadfastness in the face of challenge. Our pose is the same, we are the Mountain from which all things spring forth.

Strengthens: Foot, Ankle, Knee, Thigh, Core, Breath
Preparatory poses: Foundational pose
Pose type: Standing
Also known as: Tadasana or Samsthitih (Tada =Mountain, Asana = Pose)

1. Placement of the feet parallel to each other and either together with heels slightly separated or feet hip’s distance apart. Hip’s distance is your two fists width.
2. Lift toes, begin to feel the edges of the feet, the balls of the feet and heels. Gently spread toes and rest on the mat.
3. Begin firming the legs, feeling the natural grounding.
4. The tailbone will point towards the mat, pulling the lower belly in towards the spine. This will center the core of your body and begin the alignment of the spine.
5. Open the palms to face forward at your sides, dropping your shoulder blades down the back.
6. Chin is level, eyes soft looking forward and slightly down to elongate the neck.
7. Breathe calmly and steady through the nose, lengthening the breath.

Use of a Block
1. Placing a block between the thighs and squeezing the block will improve the inner leg engagement allowing for a more centered and rooted pose. This action alone will engage the core more firmly and provide stability.
2. Tadasana when practiced properly will actually help relieve lower back pain and help improve balance.

Notes
a. Always consult your medical professional prior to beginning any exercise program
b. Those with high blood pressure/low blood pressure or anyone experiencing dizziness, fatigue or a medical condition that effects balance should discuss with their doctor before practicing this pose.
c. Pregnant women can generally practice Tadasana without difficulty but widening the stance is recommended.

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Starts 9/7/2018

This Yoga Basics class is a fusion of Spanish and English language,aimed at uniting and providing space for all to move, breathe, and find peace.
Comienza el 9/7/2018
Esta clase de Hatha Flow es una fusión del idioma español e inglés, con el objetivo de unir y proporcionar un espacio para que todos puedan moverse, respirar y encontrar la paz.

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Massage is almost here! $29 for 60 minute sale

Massage Therapy is coming!  Pre-Open Sale is here!

Massages from $29 for 60 minutes!

.

Choose from Swedish, Relaxation, Deep-tissue, Medical Massage, Thai Massage,  or Aromatherapy.  All massage sessions are customized for each client.

Update:
The massage room is ready and now all that is left is state’s final approval.  Our inspection is THIS Tuesday 7/31/2018.  Take advantage of this great deal!  Once we have approval, the pre-sale is done

Community Yoga $5 Donation Class_Do Good

Get your good karma boost! Donations will benefit a local non-profit Our currently featured organization is Waterford CAN, Inc. who help hungry families right here in our neighborhood.

We ask for a minimum $5 donation for each person. *Cash preferred. $2 CC fee will be accessed for credit card payments.

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Calming Water Recipe_Wellness Wednesday

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You may be familiar with restorative yoga and mediation practice on your mat.  Are you aware our yoga can be simple acts of kindness and self care throughout our day?

 

Nourishing your body is equally as beneficial for you as your asana (yoga poses).   Try this simple and refreshing recipe to benefit in healing and calming.

Benefits

Sage has many great benefits including helping to reduce stress and facilitate a calming effect.  Blackberries are rich in Vitamin C which helps to boost your immune system and aids in development and repair of body tissues.

 

Sage Blackberry Infused Water

  • 1 Pint of filtered H20
  • 4-5 fresh Sage leaves
  • 1 Handful of Blackberries
  • Honey (optional)

Blend and allow to soak overnight.  Add more water to your glass if desired.   Continue to add additional water to container.   Mix can last up to 5 days before discarding sage and berries.

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