Supta Virasana: Reclining Hero's Pose

I have always loved this pose, I learned to do it in a very supportive way, as getting all the way to the floor can be very challenging for most of us! So many things need to be open for that to come. As always what is Yoga all about? Letting go and opening up to life and what the universe holds for us so we must experience this in our poses as well. So this pose, benefits me the most by opening the front hips, thighs, heart(chest), shoulders and it is restful once you prop accordingly!

If you have never done with pose before or sat in Hero's pose before, grab a block, if that is not comfortable for your knees, add a block, blankets etc, until you find a comfortable spot. (IF you need a very high prop, grab a chair that is supported against a wall in place of using a bolster) Otherwise, if the block is comfortable, with a bolster and several folded blankets next to you, begin by using your hands and slowly begin walking your spine to the bolster, be in constant connection to your to your body as you go down, if it is not comfortable come up add blankets, until the opening on the front of the hips, feels good, stretchy and your low back is comfortable. Add a blanket under your head. Stay for 3 - 5 minutes. Note: Keep in mind some poses may not be for everyone, if this is not comfortable let go of any judgement,and let your body be where it is. :) Namaste'

Cool the Heat! Pose 1 for Menopause

Greetings Everyone! As promised, a pose to help you move through peri menopause and menopause. We are now at mid august and as always the summer heat is strong, but for those of you going through this stage of life, it may not be so welcome especially if you are experiencing hot flashes. Hot flashes are caused by an imbalance in the endocrine system of the body (our hormonal system) and are a heat sensation that moves through the body like a wave or just a growing sensation of heat through the skin. Yoga is extremely helpful to guide you and assist you in this life process. A pose, that I found most favorable, was Parsvottanasana, or sometimes called, Pyramid Pose. This is a standing forward fold, great for the legs, hips, and cooling to the body. Begin, by standing in Mountain Pose, step your right foot back, 2.5 to 3 feet, keeping your toes facing forward, in order to keep you hips square(pelvis level). Your hands you may keep at your hips, or clasp your elbows behind your back, then taking a deep inhale, on your exhale fold forward from your hips hinge keeping a long spine. Hold and breath deeply in and out through your nose for 1 minute if possible. Change sides. For a picture and more explaination, please go to http://www.yogajournal.com/poses/1675 Enjoy the pose! Stay tuned: Next ShoulderStand variation Shanti, Denise

Pilates and Yoga for Menopause

Yes, the M word! As women, in general we do not look forward to the time, we have all the symptoms of Peri-menopause, and the still after affects of entering Menopause. This time, is littered with upheaval, changes in our bodies that surprise us, changes in our moods, changes in eating habits and changes in our attitudes. There is so much to look at and it can be overwhelming and frustrating, when our bodies do not react like they did in our 20's and 30's. Between the ages of 40 - 60 women experience this evolution, of change. It is natural, and yet, many fight it and resist it. The more we can go with the flow of it, understand it and work with it, the easier it will be. Many things have to shift, our attitude, our eating habits and yes, exercise and wellness work! Pilates and Yoga, are incredible to help us manage these shifts. They both give our body, different things. Pilates assist us with working on our core, and how we approach our body, Pilates is a full body workout, it is not just working the legs, arms or back, it is how do we integrate the whole body and develop the core strength and toning that we want to have as we age. Exercise in general is proven to help: mental activity, emotional balance and provides an avenue for stress relief. Yoga, gives us the breath, movement and meditation piece. There are very specific yoga poses, that assist Menopause. Creating balance in the physical body and the endocrine system is vitally important. Not every yoga practice is going to have that! Taking a class from an experienced teacher who can give you some feedback and assistance is very important. As when the body is going through hot flashes, memory loss, and hormonal changes, we have to adjust our yoga practice to meet these changes. When was the last time, you talked to your teacher about these issues for you? Yoga and Pilates share the Mind/body practice because, it is FOR YOU, it is not a general cookie cutter practice, it is meant to be modified and adjusted to meet the needs of the individual. Stay tuned for upcoming tips! Peace and Light Denise

Surrender

One of the most valuable aspects in yoga practice is the experience of surrender. Allowing the posture To be as it and surrender to what part of our body needs to release, open and experience the pose more fully. Next time you are on your mat, notice how you experience your postures. Then from there take it into your day, do You notice when you are not surrendering to what is in front of you? Are you being fully present and open to Experiencing your day and life more deeply? Notice, what holds you up? Are you judging yourself or others? Do you have unmet expectations? Whatever it is, take a deep breath and let it go. I would love to hear how you experience surrender. Peace and light!

Mountain Pose: Tadasana

We practice this pose, every class, and I practice it every time, I come to my mat, but do we really practice it?! I marvel at how when I practice, I can find something new. Even though we stand in Mountain Pose, do we feel like one? Grounding very deliberately through my feet, and feeling the line up the body to the top of the head, I notice I have areas that are quiet, my low back for one, and it is a tendency to let go through the abdominals and to allow my tight shoulders to keep my chest from fully opening. How to awaken things: draw in the navel center, press down into the feet simultaneously extending even more through my spine on the inhale. I realize, that I was not keeping it as dynamic as I was able to. Allowing the process to stay a constant and stay with my breath is now a more meaningful pose for 5 minutes. What do you find in Mountain Pose?