Vinyasa Yoga or Flow Yoga

Namaste Everyone,

I recently took a Flow Yoga class taught by Allison Berlin at the Weber State University in Ogden, Utah. The class was Slow Flow which basically synchronizes movement to the breath. 

This is a type of Yin Yoga, a gentle form of yoga where each pose is held longer. In Allison's Slow Flow yoga class, we probably held for 3 to 5 minutes per pose. The breath is an important component to move from one pose to the next on an inhale or an exhale. In Sanskrit, Vinyasa means "connection" and it is a connection between breath and movement.

Here is what you can do in your home practice. Try not to stop in between poses but continue and flow from one set of movement to the next. Playing slow, meditative music in the background may help with your movements.

1) Cat-Cow 

Begin very slowly at your own pace and eventually go deeper using more powerful breath to feel the connection between your breath and the body.

2) Plank Pose to Downward Dog

Go back and forth with inhalation to Plank Pose and exhalation in Downward Dog.

3) Plank Pose to Cobra back to Plank then to Downward Dog

Now we are introducing one more asana. Be mindful of each movements and each breath. Be sure that you complete one pose, stay at least 6 breaths before moving on.

4) Plank Pose to Cobra, back to Plank to Downward Dog then to High Lunge with right knee forward, back to Downward Dog and then to High Lunge with left knee forward.

These movements are included in sun salutations and you are welcome to do sun salutations as Vinyasa or Flow Yoga. Do each pose slowly hold them at least 6 counts synchronizing with your breath ultimately build up to 3 to 5 minutes per pose. Remember to that you are inhaling and exhaling through your pose. This is a very calm, meditation in motion. There is no set rules or restriction regarding which asana can be done in Vinyasa. Try them out and do them slowly holding each pose longer. You might be able to come up with your own Flow Yoga form.

BENEFITS

Improve the strength and flexibility of joints

Helps you be more mindful and relaxed

Increase energy and stamina

Helps with our physical and emotional balance

Relief from everyday stress

Always remember never to overdo. Listen to your body and enjoy.

Sat Nam -- Cathi

Half Moon Pose - Ardha Chandrasana

Aloha Everyone,

Technique for Half-Moon Pose

• Stand in Tadasana (refer to Tadasana, Moutain Pose, blog entry)
• Using the short side of the yoga block, place it against the wall
• As you inhale, step out your feel approximately 3 – 5 feet, this depends on your height and flexibility
• Turn your left foot just slightly in towards right
• Place your right foot parallel to the wall
• Bend your right knee
• Place your right hand on the block.  Try to see if you can place your palm flat on the block for maximum support
• Using your breath gently straighten your right leg
• Lean onto your right hand and let your weight be supported by your right hand and right foot.  
• Lift your left leg so it is straight, and parallel to the ground. 
• Find your balance then bring your left arm straight
• The back side of your left arm should be touching the wall
• Look up at the left thumb
• Using long steady breath to hold this pose for 5 – 20 seconds
• Release when you are done
• Change side.

Benefits:

• Develops mental and physical balance
• Helps concentration
• Tones the lumber and sacral spine
• Helps relieve backaches
• Aligns shoulders
• Helps relieve sciatica
• Improves circulations in the feet
• Builds self confidence 

Cathi's note:  A wall and yoga block are commonly used as props to do Half-Moon Pose.  This pose is more advanced of balancing poses.  Do not practice this pose if you have eye strain, stress related headaches, diarrhea or varicose vein.  As in doing any of the yoga asanas, do warm up exercises first and take a few moments to find your center.  Your mind and body must be flexible to achieve this pose.  Do not do this pose if you are tired or lack sleep  Always listen to your body.  Do not over strain

Namaste -- Cathi

Dancer Pose (Natarajasana)

Aloha Everyone,

Technique for Dancer Pose (Natarajasana):

• Stand in Tadasana.

• Gaze at one point that is not moving

• The knees are over the ankles, and the hips are over the knees.

• Focus and engage in the belly.

• Shift your weight onto one leg

• Standing leg should be strong and rooted

• With deep inhalation, bend the knee of non-standing leg

• Bring the leg backwards and take hold of  the ankle or foot with the hand of the same side

• Inhale, exhale and find your balance

• Try to keep hips in alignment while you are lifting.

• Breathe into the pose, try to stretch the abdominal muscles and quadriceps

• Inhale, lift your chest, bring the other arm aiming towards the sky

• Bring your hand into the Gyan Mudra, index finger and thumb tips pressing other fingers stretched

• Open your heart and hold this pose for a few breath

• Slowly release your pose and come back in Tadasana

• Steady your mind and body

• Do other side

Benefits:

• Develops mental and physical balance

• Helps concentration

• Tones and lengthens the entire leg and hip muscles

• Opens the chest and ribcage

• Helps create more space for your breath

• Stretches the shoulders and biceps

• Builds self confidence

Variation:  Use strap if your hand cannot grab your foot.

Cathi's note:   This is one of popular balancing poses.  As in doing any of the yoga asanas, do warm up exercises first and take a few moments to find your center.  Your mind and body must be flexible to achieve this pose.  Remember to keep your breath flowing as students have tendencies to hold their breath.  Listen to your body.  Do not over strain.  Do not over do.

Namaste -- Cathi

Eagle Pose (Garudasana)

Aloha Everyone,

Below is how to do the Eagle Pose (Garudasana):

• Stand in Tadasana.

• Extend both arms out in front with palms facing up

• Place the left arm over the right and touch the palms.

• Lift the elbows as you let the shoulders go down the back

• Shift your weight onto left foot

• Squat, bend right leg and lift the right foot

• Cross your right thigh over your left

• Try to hook the right foot around the left calf

• Imagine sinking your hips while maintaining your spine straight

• Steady your mind to increase your strength and balance.

• Inhale, exhale, and continue breathing holding this position for 6 to 10 breaths.

• Come back to Tadasana

• Switch sides

Benefits:

• Improves balance of mind and body

• Improves concentration

• Strengthens thighs

• Helps open hips

• Strengthens leg

• Helps stretch ankles and calves

• Stretches the thighs and hips

• Stretches and opens shoulders as well as upper back

• Helps focus

Cathi's note:  This pose is all about stretching and strengthening.  Start with a few breaths until you are able to extend your practice. Along with the Tree Pose, Garudasana helps in improving concentration and sense of balance. You can start your practice with your shoulders and buttocks against the wall to provide additional support and help with your balance Start with either left or right leg.  Just make sure you do both sides for the same duration.

Namaste -- Cathi

Chair Pose (Utkatasana) Explained

Aloha Everyone,

Below is the technique for the Chair Pose (Utkatasana):

Technique:

• Stand in Tadasana

• Keep both feet on the ground

• Inhale and bring your body in a squat position as if you are sitting down in a chair

• Arms raised above your head, fingers pointing straight, elbows straight

• Body should be at a 45 degrees angle, knees bent

• Emphasis is on the muscles of the legs and pelvis

• Try to find stability and balance between the upper and lower body

• Inhale, exhale continue breathing holding this position for 6 to 10 breaths

Benefits:

• Strengthens lower back and abdominals as well as thighs

• Creates space in the shoulders

• Opens chest

• Helps stimulate the heart

• Alleviates lower back pains and neck problems

• Helps lower blood pressure

• Helps stimulate abdominal organs and diaphragm

• Reduces flat feet

• Helps you focus 

Variation:

Airplane pose – instead of raising your arms above your head, open your arms wide like the wings of an airplane then squat

Cathi's note:  This is not a sitting on a chair pose but rather putting your body into a pose as if you are sitting down in a chair.  It is an active pose and in addition to balancing your mind and body, this pose helps strengthens the spine, thighs, calves and ankles.  Chair pose also gives good stretch through the chest and shoulders. 

Namaste -- Cathi

Extended Triangle Pose (Utthita Trikonasana) Explained

Aloha Everyone,

• Stand in Tadasana.

• Inhale and step out with your feet pointing forward approximately 4 - 5 feet apart.

• Stretch your arms, shoulder blades wide, palms facing down parallel to the floor

• Turn in your left foot in about 45°.to the right and your right foot out to the right 90°.

• Align the right heel with the left heel

• Exhale and bend your torso sideways to the right 

• Place your right hand on your shin, ankle, or the floor outside your right foot

• Tuck in your should blades, your back ribs, your buttocks and your tailbone

• Align your spine with the back of your head and your tailbone

• Stretch your left arm toward the ceiling

• Ground your right big toe and tighten your calf and thigh

• Keep your head down, or in a neutral position or look up at the left thumb

• Stay in this pose for 30 seconds to 1 minute, don’t forget to breathe.

• Inhale to come up

• Reverse the feet and repeat on the other side for the same length of time

Benefits:

• Stretches and strengthens your thighs, hips, groins, calves, knees and ankles

• Stretches and opens shoulders and chest

• Helps stimulate the abdominal organs

• Improves the flexibility of spine

• Corrects body alignment

• Alleviates backache

• Improves digestion

• Relieve stress

Cathi's note:  Trikonasana, the Triangle pose improves the strength, stability and balance of your body and the mind.  For beginners, please take your time in  learning and mastering this pose.  I cannot over emphasize the importance of listening to your body and use common sense. * Practice this pose with your with your shoulders and buttocks against the wall and your hand on your shin or on a yoga block to help keep the shoulders, hips and feet in alignment

Namaste -- Cathi

Tree Pose (Vrkshasana)

Aloha Everyone,

Technique for Tree Pose (Vrkshasana):

• Stand in Tadasana.

• Shift your weight onto the right leg

• Lift your left leg, grab your left ankle.

• Press the sole of your left foot against inner thigh of your right leg, point toes down

• Make sure that your standing leg is firm and grounded.

• Press your palms together in Namaste Mudra in front of your chest

• Once your mind is calm and settled, raise both arms straight above your head

• If you are able to, press your palms together, elbows straight

• Gaze at a fixed point in front of you or on the floor that is not moving

• Inhale deeply, exhale completely and continue long and slow breathing.

• Stay for 30 seconds to 1 minute.

• Stand back in Tadasana.

• Switch sides

Benefits:

• Helps improves balance and brings equilibrium to your mind

• Improves balance of your body, helps gain stability in the legs

• Improves focus and concentration

• Helps strengthen the ligaments and tendon of the feet

• Helps strengthen and tones the standing leg

• Helps firm your buttocks and opens the pelvic area

• Helps build self-confidence and improves self esteem

• Stretches the legs, back and arms

• Leaves you feeling strong and rejuvenated

• Helps you achieve balance in your life

Cathi's note:  This is one of the most elegant standing poses and helps you build self-confidence and self-esteem.  It is not difficult to get into but it takes practice, concentration and patience to remain in the pose. The Tree pose not only improves balance and stability in the legs but it is very calming and helps you achieve balance in your life.  You can start your practice with your shoulders and buttocks against the wall to provide additional support and help you with your balance. Begin with either left or right leg.  Just make sure you do both sides for the same duration.

Namaste -- Cathi

Bring Balance Into Your Life With Yoga - For Happy, Healthy Living

Aloha Everyone,

The Centers of Disease Control reported that each year 1 in 3 adults 65 years and older falls.  That's nearly 30% of the age group. Among those who fell, 38% of seniors aged 85 and older were hospitalized as a result of their injuries from the fall.  Many of these falls are preventable. You can begin by modifying your homes to suit your changing needs.  But more importantly, you can work on improving your body and mind by bringing more balance in your life.  Doing daily yoga exercises not only help you with balance but also with increased mobility, flexibility more energy and strengthening your muscles and over all happy, healthy living.

These are my favorite 10 Standing Yoga Asanas to improve balance   I will be writing separate blogs on each one of them.

I.  Mountain Pose (Tadasana)

2.  Chair Pose (Utkatasana)

3.  Eagle Pose (Garudasana)

4.  Tree Pose (Vrksasana)

5.  Triangle Pose (Utthita Trikonasana)

6.  Warrior I (Virbhadrasana 1)

7.  Warrior III (Virabhadrasana III)

8.  Half Moon (Ardha Chandrasana)

9.  Dancer Pose (Natarajasana)

10.  High Lunge (Utthita Ashwa Sanchalanasana)

Be well, be content, be kind to yourself and others and live a joyful and compassionate life.

Namaste -- Cathi

Mountain Pose (Tadasana)

Tadasana

Aloha Everyone,

Mountain Pose (Tadasana) Explained

“Mountain pose teaches us, literally, how to stand on our own two feet.... teaching us to root ourselves into the earth.... Our bodies become a connection between heaven and earth.”   ~Carol Krucoff

Technique:

• Stand with your feet together in line with each other and press them into the ground
• The big toes and heels of both feet are touching. (Variation – feet shoulder apart)
• Your weight should be on the centers of the arches of the feet, stretch your toes
• Tighten the muscles of the legs, life your kneecaps. pull up your quadriceps
• Tighten your buttocks; pull your lower abdomen in and up
• Extend your arms at the sides of your body
• Lift your sternum; open your chest, shoulders relaxed
• Inhale and exhale
• Hold this position for 1 - 3 minutes

Benefits:

• Steadies breathing, increases awareness
• Improves the alignment of your body and body posture
• Strengthens thighs, knees, and ankles and firms abdomen and buttocks
• Creation of space within the body to allow the internal organs to function efficiently  
• Helping the digestion process, elimination process and respiration process
• Develops strength and flexibility simultaneously, especially in the spine
• Relieves tension, aches, and pains throughout the body, relieves sciatica
• Improves blood circulation
• Leaves you feeling refreshed and rejuvenated
• Expels dullness and depression
• Harmonizes the body and mind
• Increases energy and enthusiasm
• Promotes happiness and confidence

Variations

• Tadasana Urdhva Hastasana - Mountain Pose with arms stretched up
• Tadasana Urdhva Baddha Hastasana  - Mountain Pose with arms bound & stretched up
• Tadasana Paschima Namaskar – Mountain Pose with Namaste Hands – in your back
• Tadasana Gomukhasana – Mountain Pose with hands held in the shape of a “cow’s face”
• Tadasana Paschima Baddha Namaskar – Mountain Pose with Bound arms – holding    opposite arms in your back just above the elbows

Tadasana Urdhva Hastasana

Tadasana Paschima Namaskar 

Tadasana Gomukhasana 

Cathi's note:  Mountain pose is a wonderful asana which you can do it anywhere.  Practicing Tadasana early in the morning helps you feel invigorated, motivated and grounded.  This is the foundation of other standing asanas and helps you increase your awareness of your body.

Namaste -- Cathi

Yin and Yang Yoga Asanas

Aloha Everyone,

Yin and yang symbolizes the duality, interconnectedness and interdependency of the natural world.  They are complimentary and not opposite but rather two major aspects of a whole.  The concept is based on many branches of classical Chinese science and philosophy including different forms of Chinese martial arts and exercise such as t'ai chi and Qigong.   

Often you may notice that we practice yin and yang yoga asanas in the same session.  Doing only Yang yoga is like doing only 1/2 of your asana practice. 

YIN YOGA - gentle yoga where each poses is held longer sometime for several minutes.  In order to do yin yoga properly, your muscles must be relaxed including connective tissues of the hips, pelvis and lower spine.

OBJECTIVE - to stretch the connective tissues including the ligaments, bones and joints of the body

MOVEMENTS - slow, still, stable, unmoving, calm, meditative

BENEFITS

• improve the strength and flexibility of joints
• helps you be more mindful and relaxed
• helps with our physical and emotional balance
• relief from everyday stress
• increase energy and stamina
• prepare your body for practice of Yang Yoga

SYMBOL- the black side with the white dot on it

CHALLENGE – requires high level of focus and determination, calming your mind can be challenging for beginners; students must learn to surrender into a pose as duration of the poses are extended and held for several minutes to as long as 20 minutes

TECHNIQUES - seated asanas and meditation

YANG YOGA - dynamic and active emphasize the lengthening and contracting of muscles 

OBJECTIVE - combination of breath, asana (pose) and movement to stretch and lengthening and contracting of muscles. 

MOVEMENTS - fast, hard, solid, focused, aggressive, moving, changing and vigorous

BENEFITS

• help with physical and emotional health
• cleanses and release impurities from your body
• strengthens your body
• help focus and calm the mind
• tones your body and get rid of unwanted fat cells
• lithe and flexible yoga body
• fights insomnia

SYMBOL- Yang is the white side with the black dot on it

CHALLENGE – Movements are vigorous and powerful and challenges one’s physical, mental and spiritual disciplines  Some poses are complicated and physically challenging and even if you are able to do them, may take months and years perfecting them. 

TECHNIQUES - Sun salutation and progressive series of poses using breath and movement (vinyasa).

Namaste -- Cathi

Seventh Chakra - Crown Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

SEVENTH CHAKRA Crown Chakra (Sahasrara)i influences brain and nervous system. The 7th chakra relates to pure consciousness and awareness. 

Location:  top of head. 

Element:  All

Color:  Violet, white

Benefits: ability to experience a state of bliss, void of all other feelings including one's needs, wants or any emotions.

Mantra -  AUM

Mudra - The hands are in front of your abdomen, all fingers are crossed except for the ring fingers that are press together and pointing the sky, right thumb holds down the left thumb

Asana – Sat Kriya (see separate entry for explanation)

Food: Recommended Fasting / detoxing

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi

Sixth Chakra - Guru Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

SIXTH CHAKRA 3rd Eye (Ajna) also called Guru Chakra, influences eyes and perception.  The law of purpose in life governs the 6^th Chakra.

Location:  at the center of forehead .between the eye brows.

Element: All

Color:  Indigo

Benefits: develops spirituality and humanity, power of intuitive knowledge, imagination, and ability to make decisions

Mantra - SHAM

Mudra -  Shambhavi Mudra (close your eyes, look up to the 3^rd eye point) and Gyan Mudra

Asana -  Guru Pranam (If able to come to sitting on the heels.  Bend forward and let the forehead touch the ground.  Your arms are extended; elbows straight and hands are in Namaste Mudra.

Food:  Fruits that are bluish colored (black berries, blueberries, red grapes, raspberries, etc.), liquids (grape juice, red wine)

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi

Fifth Chakra - Throat Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

FIFTH CHAKRA Throat Chakra (Vishuddhi) - influences auditory and speech systems.  The law of detachment governs the throat chakra.

Location: Throat.

Element: Sound, space

Color: Blue

Benefits:  seat of intellectual awareness and freedom from ego, self-expression of feelings, speak your persona truth, stimulates thyroid gland

Mantra - HAM

Mudra - Buddhi Mudra, mudra of mental clarity,  pinky and thumb tips lightly pressing

Asana - Kundalini Archer Pose, Simbasana (Lion Pose), Bhujangasana (Cobra pose)  Ustrasana (Camel Pose), Setu Bandha Sarvangasana (Bridge Pose), and Halasana (Plow Pose)

Food:  Liquids (water, fruit juices, herbal teas), fruits (apple, apricots, grapefruits, kiwi, lemons, limes, oranges, pears, peaches, plums, etc)

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi

Fourth Chakra - Heart Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

FOURTH CHAKRA - Heart Chakra (Anahata) influences circulatory and respiratory systems.

Location: at the center of the chest

Element: Air

Color: Green

Benefits:  Unconditional love, forgiveness, compassion, joy, inner peace

Mantra - YAM

Mudra – Gyan Mudra, Mudra of knowledge, press tip of the index finger and thumb, right hand of the palm facing your body, hold in front of your Heart Chakra, rest your left hand on your left knee

Asana – Kundalini Yoga Camel Pose, Garudasana (Eagle Pose), Kundalini Yoga Chest fly, Kundalini Yoga ringing bell, double arm rotations, with Breath of fire and backbends

Food - Leafy vegetables (spinach, watercress, kale, collard greens, turnips, bok choy, etc.), liquids (green teas), spices (cilantro, basil, parsley, sage, thyme).

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi

Third Chakra - Naval Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

THIRD CHAKRA - Naval Chakra (Manipura)  it  is the power center and influences your digestive systems, helps with will power.

Location: Between navel and base of sternum (Solar Plexus)

Element: Fire

Color: Yellow like the Sun

Benefits:  Balancing this chakra, one will have self-respect, self esteem, self confidence, will power, core energy, physical and emotional balance.

Mantra - RAM

Mudra - Surya Mudra, mudra of the sun, the ring finger is bent and press it with the thumb

Asana - Surya Namaskar (Sun Salutation), Kundalini Yoga Stretch Pose, Kundalini Yoga core abdominal power set, Kundalini Sufi Grind, Camel Pose Tadasana(Mountain Pose) into Urdhva Dhanurasana (Upward Bow Pose);

Food: Grains (rice, bread, pasta, cereal, flax seed, etc), dairy (yogurt, cheese, milk), spices (ginger, mints cumin, turmeric, chamomile, etc).

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi