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

Yoga for Neuropathy

Namaste Everyone,

I recently met a couple whose husband was suffering from neuropathy in his feet. She asked if I know of any yoga exercises that could help alleviate pain in his feet. I am writing this article also for others who are suffering from similar conditions. 

Please remember that yoga is not a substitute for medical care. No exercise will cure your condition, however, studies have proven that there are physical, emotional and mental benefits of yoga which may help the patients better cope with their medical condition. Practicing yoga could improve the quality of life of people with neuropathy.

Physical benefits of yoga include improvement of posture strengthens joints, reduce pain, tone muscles, gives more energy and more flexibility. Yoga also helps with relaxation. Emotional benefit include having peace of mind, feeling joy and compassion to oneself and to others.

Mental benefits are relaxation, awareness of one's body, concentration, a balance in life, help one accept one's condition and accept the impermanence of life.

Neuropathy is a disorder of the neurons in the body. 

PART A: The following yoga asanas can help in strengthening the nerves in the body

Do not attempt these unless you have some experience in doing yoga. Be mindful, do not push, don’t over do. Always listen to your body.

1) Ulthita Trikonasana - Extended Triangle Pose - (refer to the Asana section of this blog)

2) Ultrasana - Camel Pose - helps open the chakras and strengthening nerves 

3) Utkatasana - Chair pose - also helps strengthening nerves (refer to the Asana section)

PART B: The following exercises may be done sitting in a chair:

1) Remove your shoes and socks - soak your feet in warm water for 3 minutes

2) Place your dried feet on the ground, feel the soles of your entire feet

3) Flex your feet, spread your toes and stretch, as if you are pushing out and trying to reach an invisible wall 

4) Slowly come up on your tip toes, find your balance - stay for 3 - 6 full breaths 

5) Go on your heels and lift up your toes - stay for 3 - 6 full breaths

6) Go on your outer sides of feet - stay for 3 - 6 full breaths

7) Go on the inner sides of feet - stay for 3 - 6 full breaths

8) Lift your big toe, next toe and move onto the small toes one at a time (you can do this one foot at a time or do both simultaneously)

9) Bring your left foot onto the thigh of your right leg, hold the ankle with your left hand and hold the toes with your right hand and gently rotate forward 6 times and backward 6 times using full breaths

10) Bring your right foot onto the thigh of your left leg, and hold the ankle with your right hand as you hold the toes with your left hand and gently rotate forward 6 times and backward 6 times using full breaths

11) Lie down, raise your feet on a cushion or on a chair seat, close your eyes and relax for 10 minutes

The entire PART B takes anywhere from 10 - 30 minutes. Start slowly and practice regularly to build your strength and endurance.

Sat Nam -- Cathi

Yoga Wear Is In, Blue Jeans Are Out

Namaste Everyone,

I am pleasantly surprised how yoga wear has become a basic staple in today's society. Whether you do any yoga or other forms of exercises seems irrelevant as people are choosing yoga clothes because they are comfortable. You can also find some yoga attire to be suitable for dress-up and going out to most public places including restaurants.

Living in RV, comfort is one of the foremost reason for me to choose yoga attire. I have enough yoga pants to last me 10 days plus two jeans and a couple of dress pants which are packed in a suitcase stored with other clothing which I do not need until it starts to snow. Yoga pants also do not take up too much space, easy to wash and dry. It's perfect for our "wash and wear" lifestyle.

Don't forget by wearing yoga attire, your yoga practice may be spontaneous. You don't even have to have a mat. Just a chair or a soft grassy surface with no pebbles to interfere with your asanas and concentration. Amanda Hallay, Assistant Clinical Professor of Fashion Merchandising at LIM College in Manhattan stated, "Everyone wants to look like they are running to the gym even if they are not."

That's okay. Life is spontaneous and so should your yoga practice. So put on your yoga wear and get into the mountain pose. Spread your yogi toes, feel rooted and grounded, tighten your buttocks, lift your knees, elongate your spine,lift your chest. Then bring your shoulders forward, up and back, imagine that there is a golden thread pulling your head up to the heaven, then pull in your chin 1/10 of an inch, stretch your arms, hands, fingers towards the earth. Wear a smile, relax your face and breathe.

Remember doing a little bit of yoga is better than no yoga at all.  Enjoy!

Aloha -- Cathi

Yoga at Kolob-Zion National Park

Namaste Everyone,

Before J.J. and I embarked on our great adventure, we received many kind advises from well-meaning friends.

The gist of their message is be careful, be safe and stay healthy.  So far, so good. We find ourselves practicing mindfulness more conscientiously.  Whether J.J. driving on a state highway speeding at 70 mph, visiting national parks or shopping at familiar yet unfamiliar Walmart, we are more focused, mindful and paying attention to ourselves and surroundings.  

People we have met so far have been good.  Some have gone out of their ways to make us feel welcome.  J.J. and I also try to go a little out of our way to get to know some of the people we meet.  Such opportunities are more available to us when we are staying at a small RV Park in a rural town in Utah.  People and their pets are friendly, curious and how can one not be happy in such a lovely, peaceful environment?

Photos of Cathi doing yoga this morning at the Kolob-Zion National Park.  Below are a selection of mindfulness quotations which I like to share with you.

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

Sat Nam -- Cathi

“The best way to capture moments is to pay attention. This is how we cultivate mindfulness. Mindfulness means being awake. It means knowing what you are doing.” ― Jon Kabat-Zinn

“If you surrender completely to the moments as they pass, you live more richly those moments.” — Anne Morrow Lindbergh

“You must live in the present, launch yourself on every wave, find your eternity in each moment. Fools stand on their island of opportunities and look toward another land. There is no other land; there is no other life but this.” ― Henry David Thoreau

“Walk as if you are kissing the Earth with your feet.” 

― Thích Nhất Hạnh

“In this moment, there is plenty of time. In this moment, you are precisely as you should be. In this moment, there is infinite possibility. (17)” 

― Victoria Moran

“Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).” – James Baraz 

Being in the Present Moment - Quotes

Namaste Everyone,

Yoga and meditation teach us to being able to stay present with ourselves.  We learn to become mindful, being aware of whatever is happening right now.  We learn acceptance of “just being” in the moment.  Here are some profound quotes of being in the present moment.  Hope you enjoy them and benefit from them. 

Sat Nam – Cathi

"Do not dwell in the past; do not dream of the future, concentrate the mind on the present moment."

-- Buddha

"We should not fret for what is past, nor should we be anxious about the future; men of discernment deal only with the present moment."

-- Chanakya

"As we look deeply within, we understand our perfect balance.  There is no fear of the cycle of birth, life and death.  For when you stand in the present moment, you are timeless".

-- Rodney Yee

"Always say 'yes' to the present moment... Surrender to what is. Say 'yes' to life - and see how life starts suddenly to start working for you rather than against you."

-- Eckhart Tolle

"Life is all memory, except for the one present moment that goes by you so quickly you hardly catch it going."

-- Tennessee Williams

"It is through gratitude for the present moment that the spiritual dimension of life opens up."

-- Eckhart Tolle

"Life gives you plenty of time to do whatever you want to do if you stay in the present moment."

-- Deepak Chopra

"Most people treat the present moment as if it were an obstacle that they need to overcome. Since the present moment is life itself, it is an insane way to live."

-- Eckhart Tolle

"The ability to be in the present moment is a major component of mental wellness."

-- Abraham Maslow

"The mind is never satisfied with the objects immediately before it, but is always breaking away from the present moment and losing itself in schemes of future felicity... The natural flights of the human mind are not from pleasure to pleasure, but from hope to hope."

-- Samuel Johnson

"Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life."

-- Eckhart Tolle

Subagh Kriya

Aloha Everyone,

Here are the five parts Kriya for Prosperity and Fortune

Step 1 may be practiced on its own for 3 to 11 minutes. Other parts must be done in a complete set along with part 1. Do all of them 3 minutes each to begin. Do not exceed 11 minutes each.

STEP 1:
• Come to an Easy Pose and elongate your spine.
• Bring the palms in front of the chest, the elbows are bent and upper arms relaxed
• Mantra – Har, pull in the navel with each Har
• Mudra - Focus your eyes on the tip of your nose, 9/10 closed gaze at your hands
• Bring the pinky sides of the hands together and hit them forcefully hitting the base of the pinky to the base of the palm
• Then the palms facing down, strike the sides of the index fingers.
• Alternately strike the pinky side then the index side
• Music use Tantric Har

STEP 2: 
• Stretch you arms out to the sides and up at a sixty-degree angle.
• Stretch and spread your fingers wide
• The palms are facing out
• Cross your left and right arm in front of yourself alternating them
• Maintain straight elbows, fingers open and stretched
• Music use Tantric Har, listen, do not chant.

STEP 3:
• Stretch you arms out to the sides up at a sixty degree
• Make a tight fist around your thumb, squeezing them tight
• Move your arms in small backward circles as you continue squeezing your thumb.
• Keep your arms stretched, elbows tight
• Chant the Ganesh Mantra “Om Gam Ganapatayei Namaha” powerfully from your navel. One backward circle of the arms equals one repetition of mantra.

STEP 4:
• Bend your arms so that your elbows point to the sides. 
• The forearms are parallel to the floor and the palms face the body around the level of the diaphragm. The right hand moves up a few inches as the left hand moves down. The left hand moves up as the right hand moves down. The hands move alternately up and down between the heart and navel. 
• As the hands move, chant mantra, Har Haray Haree, Waheyguru in a deep monotone with one repetition of the mantra approximately every 4 seconds. Chant from your navel. 
• For 3 minutes practice, chant the mantra out loud for 1 minute, whisper it strongly for 1 minute, and then whistle or hum it for 1 minute.

STEP 5:
• Rest your right forearm on top of your left forearm, the palms face down
• Position your arms are in front of your body at shoulder level
• Close your eyes, maintain your arms steady. 
• Keep your spine straight and your arms parallel to the floor. 
• Breathe slowly and deeply so that one breath takes a full minute. Inhale for 20 seconds, hold for 20 seconds, and exhale for 20 seconds. 

End with Long Time Sun

May the Long Time Sun Shine upon you, all love surround you and the pure light within you. Guide your way on, Guide your way on.

Namaste -- Cathi

Subagh Kriya as taught by Yogi Bhajan®

Laughter Yoga - Laugh Away Your Stress and Enhance Your Immune System

Aloha Everyone,

A good belly laugh can help people suffering from chronic pain.  Laughter from the heart activates the release of endorphins and relieves muscular tension which leads to increased tolerance to pain and depression. 

TECHNIQUE:

Standing position

Clap your hands - make sure your fingers and thumbs are also in contact

Count “one, two, one two three” rhythmic clapping

Now begin chanting mantra, “ho, ho, ha, ha, ha” as you clap faster and faster

In laughter yoga we acknowledge our joy and happiness by clapping hands

Begin by faking your laughter, your body cannot distinguish if the laughter is real or fake

As you inhale bring stretch your arms above your head

Shake your fingers and look up

Say, “hold it, hold it, hold it” silently as you hold your breath

Exhale, laughing loudly, bend your body bring your arms towards the floor

Total recommended time: - 10 to 20 minutes each session

BENEFITS:

Gives a good work out to the muscles of your face, diaphragm and abdomen

Oxygenates your blood

Calms and helps you be at peace in stressful situations

Relaxes your physical body

Helps you clear your mind

Helps you switch negative response and thoughts with positive response and thoughts

Boosts immune system

Increases your heart rate

Decreases in blood sugar levels

Promotes better sleep

Boosts your energy

Helps you burn calories

Brings greater happiness

Helps you connect with people

Laughter is contagious.  Happy, smiling face shows others you are kind and compassionate.  So bring more laughter into your life and help others around you to laugh more.

Namaste – Cathi

  

Dr. Madan Kataria, a physician from Mumbai, India also known as the Guru of Giggling in 1995, he published an article called Laughter - The Best Medicine.  Laughter Yoga has become an international movement that promotes laughter as a cure for physical, psychological or spiritual ailments.  http://www.newyorker.com/reporting/2010/08/30/100830fa_fact

Kriya for Heart Chakra

Aloha Everyone,

The kriya for heart chakra is designed to help you become calm, increases compassion and sensitivity to others and opens the heart.

TECHNIQUE: 1) Sit in a comfortable meditation posture with spine elongated and eyes closed. Begin chanting Ong Namo Guru Dev Namo three times with your hands in Gyan Mudra.  2)  Inhale, exhale powerfully with your mouth open and your tongue stretched out. (30 seconds) 3)   Say, “la, la, la , la, la with the tip of the tongue hitting against your upper palate (30 seconds) 4)  Form fists of left and right hands by bringing the thumb to the base of pinky and close other fingers. Let the palm face down bring them in front of your heart chakra and rotate your fists around in rapid outward circles. Use Breath of Fire for (2 minutes) 5)  Bring both elbows close to your sides, inhale deeply hold your fists tight, exhale fully, hold your breath out then apply Mula Bandha (root lock) 6)  Bring your arms straight in front of your body, the palms facing each other, parallel to the ground.  Maintain the elbows straight and alternately swing arm up and down – approximately 1 – 2 ft. Use Breath of Fire ( 1 minutes) 7) Bring your arms straight in front of your body at approximately your eye level.  Maintain the elbows straight, palms facing out then open and close your hands powerfully and rapidly.  You will feel your fingers slapping the palms of your hands.  (1 minutes) 8)  Sufi-grind (1 minutes) 9)  To end, bring your hands above your head and shake them around. (1 minutes) Total practice time start with approximately 7 minutes then increase up to 31 minutes. BENEFITS: Open up your lungs Stimulates the brow area Helps balance your heart chakra Helps adjust the rib cage Invigorates the brain Helps develop your stamina and inner strength Helps you enjoy  deep and full relaxation Namaste -- Cathi CAUTIONS:  This Kriya is suitable for more experienced Kundalini Yoga practitioner.  Do not strain, do not over do. Kundalini Yoga as taught by Yogi Bhajan ®

Yoga and Its Healing Power

Aloha Everyone,

I've often meet people who tell me that they are too busy to do yoga.  They have too many things to do, too many places to go. Some people say that they are dealing with too many issues and don't have time left for yoga. They have physical issues, financial issues, relationship issues they are trying to solve. Their intention is that one of these days, when they have resolved their current challenges, when they can find some free time, they will try yoga.  The reality is that as long as we are alive, we are always dealing with different challenges of life.  Life is like the weather, there are sunny days and rainy days.  When you are too busy, this is when you should do yoga.  Yoga will give you more time in life and help you navigate the life's challenges..  

We know that yoga practitioner gain physical, emotional and mental benefits.  Yoga's physical benefits include your body having more energy, give you strength more flexibility and improve balance.  Yoga's healing power goes far beyond the physical benefits.  Yoga helps you ride the  Yoga's emotional benefit include enjoyment of peace and compassion thus you can have better sleep at night and feel more relaxed.  Yoga's mental benefit is being fully aware of the present moment.  

The Patanjali's Yoga Sutra we learned that the basis of the yoga philosophy we all should live by. This is a scientific, holistic approach to living healthy physical and spiritual life.  

Practice of Kundalini Yoga we combine pranayama, meditation, mantras and mudras to develop mental, physical and spiritual awareness, strength, compassion  and consciousness.   Kundalini, the yoga of energy and awareness, when we evoke the Kundalini's untapped energy and more and more flow of energy is allowed throughout your body,  Once both physical and emotional granthis (blockages) are removed, the body will nourish, rejuvenate and heal yourself as well as others.. 

So don't put it off until tomorrow.  If your life is too stressed with too many problems, jump into yoga practice and enjoy just be in your body.  Learn to foccus and see the mind, body and emotion of your true self.

SAT NAM -- Cathi

Being in the Moment and practicing Non Attachment

Aloha Everyone,

During my stay in the Philippines, I had a chance to get acquainted with two people who are so different from one another that they might as well have come from two ends of the world.  Yet, they are both Americans whose personal circumstances have transported them to this part of the world.

David, not his real name, is a retired U.S. military.  He has fought in Vietnam and has had a chance to mingle with those in high society of his host countries in the South East Asia to those who are making living off the streets.  David is street wise.  He does not trust anyone as he does not trust himself.  He told us that he has done drugs, taken marijuana and cocaine as well as has been witness to human trafficking.  He has seen the good, the bad and ugly and has an intimate knowledge of the suffering of those who fell in the cracks of the society. David told me that if I know a half of what he has done, I would not want to be in the same room with him.  However I also learned through several conversations we had that he has "changed his ways" and made a pack with the maker that he is allowed to live 15 good years, he will be a reformed man.  "I owe my life to no one," as he put it bluntly.  From his birth, David somehow carved his life, was able to overcome his shortcomings and determined to make something of himself.  He acts like a "tough-guy".  Yet, David has an open heart.  Behind his caustic facade, volatile personality, it's not difficult to see his honesty and vulnerability.  I do not believe that he is an immoral person but rather he hides behind a shell.  He is afraid of more rejections.  He is afraid to be judged by others.  But who is to say one is virtuous. 

David lives by clinging onto his past or dreaming of a better tomorrow. Whenever disappointment occurs in his life which seems to be constant, the way David cope is by reacting in anger and looking for someone or something to blame.

James, not his real name, also lives in the past or in his future.  James is young, attractive, has a beautiful wife and three little boys.  He appears to be a model of a happy man and a happy father.  However James' moving to this part of the world happened not by choice.  Rather than looking at this period of his life as an adventure which many would dream of, he is thinking, "I am not happy and I must get back to my old life-style which I once thought I enjoyed while I was living back in a small town in Tennessee."  James is not happy with not understanding the language, he is not happy with the weather.  Perhaps someone should gently remind him that it get very humid and hot in Tennessee in the summer months, too.

When one is dissatisfied and not being in the moment, even little things can become a big deal.  

Basic practice of Kundalini Yoga and Meditation teaches us to know what is happening in your mind.  Whether you are happy, angry, sad, attached or detached, if you can accept your ife as is and being in the moment, you will learn to let go of the fear of the unknown, let go of cringing to the past, let go of the pains of desiring something that cannot be attained, let go of finding blames to others and enjoy being in the moment.

We can practice non-attachment by practicing the following techniques:

1)  Mindfulness - be in the moment, aware of that which is occurring mentally, emotionally and physically without judgment

2)  Law of Karma - whatever comes let it come, whatever goes, let it go

3)  The neutral mind, the yogic mind to maintain equanimity and composure.  Whenever you are faced with the fluctuation of life, treating the ploarities equally, favoring neither one or the other

May all Davids and James in the world find peace and happiness and learn to live in the moment and let go of attachments.

SAT NAM -- Cathi

Meditation Has Made Me Comfortable With Uncertainty

Namaste Everyone,

Meditation has helped me be comfortable with uncertainty.  I no longer suffer with the fact that we never know what will happen next.  There is no security, no certainty, and no guaranty in life.  Fear used to grip me thinking about my health and that of my love ones. Fear and sometime deep sadness used to keep me awake at night.  Of course there was no resolution as bad things just happen without anyone's fault.  Since learning to meditate on regular basis, I am able to look at the big picture and learn to accept life as it unfolds.  I am much better at navigating small and large challenges of life.  Learning Kundalini Yoga and Meditation also gave me the opportunity to share my knowledge with others who can benefit from them. 

Drop all preconceived notion of what meditation is.  Meditation practice should be approached with open mind and heart and curiosity to learn.  Now is the best time to start your meditation practice.  Don't wait for tomorrow, don't wait until your birthday, no excuses, just start now.  Try to set a definite time to practice meditation.  Meditation requires mental and physical commitment.  The best time to do meditation is in the early morning before you get involved with your daily activities.  Create a meditation space. Set aside a little corner in your room that is devoted to doing meditation.  Clear any clutters, place Zabu or cushion to sit on, have any other meditation tools such as the AUM symbol, calligraphy or painting, a lit candle or whatever else that would put your mind into a meditative mood.  For anyone who is new to meditation and wants to establish a long term practice, my best advice is don’t give up. 

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