Ambition in yoga? Sure, just don't let your ego lead :-)

Here's an ambitious sequence to spend some time with, opening your shoulders and strengthening that all important pelvic floor.  Remember when you are ambitious in your practice to take it slow and easy.  Pushing into a pose never got anyone anything but hurt - body and self-esteem (sheepish after practice? Sure, that happens... but, thanks to a the learning experience it is, it doesn't happen much!) Practice well and safely, and enjoy yourself!

Kapalabhati
Arms overhead side stretches
6 movements of the spine
Fire hydrant
Sun Salutations with Inchworms
Arm nerve stretches (gun fingers stretching to sides, middle finger stretching overhead, twist reaching ring and pinky fingers across body)
Seated Cat/Dog with arms forward and back
Lunge <--> Parvotanasana
Side Angle <--> Triangle, then hold and bind Triangle
Uttanasana <--> Utkatasana
Alternate Nostril Kapalabhati
Maha Mudra --> Paschimottanasana --> Seated Navasana --> Bridge (then reverse and repeat)
Bound Angle
Bound Angle with Twist
Seated Wide Angle Forward Fold Side Bend
Seated Wide Angle Forward Fold Folding over 1 leg
Seated Wide Angle Forward Fold with Twist
Bound Angle with Feet Apart
Bound Angle with Feet Apart Twist opening chest toward sky
Marichiasana Prep - forward fold
Seated Boat with legs in Bound Angle, shoulders drop and hands hold heels
Seated Boat, holding toes, legs together <--> legs wide
Kurmasana
Bharadvajrasana
Bound Angle
Bridge
Synchronized Swimmer Twists (on back, arms wide, bring knees right, then straighten top leg and let is lead the bottom leg all the way to the left side.  When you reach the left, bend the bottom knee, straighten the top leg and repeat)
Supported Fish
Savasana

Kriyas - coming closer to truth

All yoga practices are a cleansing of sorts - releasing stiffness from the body, releasing the mind from cycling thoughts.  There are several Kriyas with a capital K in tantric yoga; these are often intense practices for cleansing the areas most congested, one of the most common is simply using the neti pot.

Through repetition, all of our asanas become kriyas.  Consider this next time you practice.  Move in and out of your postures with your breath multiple times feeling how this affects your body and beyond.  Practicing in this way (much like we do in Slow Flow Yoga) shows us absolutely how our physical practice affects the metaphysical.  Its an internal housecleaning that changes the atmosphere around and within you, bringing harmony to even contradictory aspects of yourself as you come closer to your own truth.

May the truth set you free!

Triangle Poses for Stretch and Strength

So many triangles, so little time! In this short video, we explore 2 variations for triangle pose. One is best for flexible hips as it encourages stability in the hips. The other is better for tighter hips as it encourages greater flexibility. Try them both and find the one most appropriate for you to make your triangles really count in your practice.

A Deep, Sweet Hip Opening Posture

Figure four stretch is a lovely way to release long-held tensions in your hips. With slight adjustments in the angles of your knee you can reach and stretch all 6 deep hip rotators, your glutes and the lowest of your low back muscles. Check out this video for a sweet way to let it all go using the wall for support. A great resting posture!

3 great yin poses for knees and ankles

First let me note that these are great yin/passive poses for healthy knees and ankles.  They will help you to open greater range of motion and circulation in these areas, and provide an occasional chiropractic adjustment.  If your knees and ankles are NOT healthy, proceed with great caution and take advantage of the prop suggestions.  If you feel pain, you need to back things waaaaaaaay up and turn these poses into active poses instead of yin poses.  Pain is a sign that these are poses you need muscular support to avoid injury.  Yin poses are meant to provide NO muscular support.  This is one reason that they work so effectively into your joints.

Reclining Hero Pose is a wonderful opener for the ankles, moves deep into the knee joint and, through the backbending aspect, provides and especially effective opener for the lower belly and shoulders.

Reclining Hero Pose sometimes take a little prep with props....

but once you get there, ahhhh :-)

If you need a little more lift, change us your props to accommodate.

Seated Forward Fold

Placing blankets beneath the knees relieves strain on the hamstrings and delicate tissues of the knee joint. In both this and the next pose, you may feel pressure, even popping, in your ankles when you allow them to completely relax.  This release is often needed and can feel great, but remember pain is never needed.

Wide Angle Forward Fold

In a wide angle fold, the blankets under the knees again provide relief from strain in the knees.  Using a bolster to prop your torso helps relieve strain in the inner thighs/medial knee.  Be sure to angle the bolster so you feel just a light stretch to the inner knee area.

The Yoga Cure for Forward Rolling Shoulders....

Got forward rolling shoulders? Most of us do!  Its all that driving and computer work, doing too much work in front of us without strengthening the back of us.  The following sequence will help with that....

Start off with 3 Yin (passive) poses to begin to release the primary muscles that cause forward shoulder roll...
Supported Fish - to open pec major
Supported Bridge (with your bolster long-wise on your back, so your shoulders don't quite touch the floor) - to open pec minor
Parsva Upavista Konasana - to open lats

Then move on to the strength and stretch...
work in your favorite range of motion movements for the shoulders, things like should and arm circles, sun breaths, breath of joy.  Make sure you explore every direction.

Begin to access deep in the hips and the low back (where those pesky lats attach) with
Seated Knees Side to Side
Sit up with the knees to one side and begin to make circles with your top knee.  Don't forget the other side.
Then lift your top foot off the floor and circle your lower leg from the knee.  You will feel this in your hip!  Don't forget the other side.

Give your arms a little love with wrist circles, keeping your elbows straight - try both open palms and fists.

Cobra pose - roll your shoulders back, lifting your sternum as is someone was holding you up in the pose by your shoulders

Cobra Pose with your fingers pointing back.  Yup, that's right. If its ok with your wrists, take your usual cobra position, then move your hands a little closer to your waist and rotate your hands so your fingers point toward your toes.  Remember, this is a baby cobra, no real weight will rest in your hands. Use your back muscles and remember to engage your serratus anterior (the side rib muscles)

Upward Facing Dog - bring in all that you just learned in Cobra Pose

Camel Pose to Child Pose - back and forth synchronizing with your breath.  How much can you open your chest in Camel Pose?  How relaxed can you be when you find Child's Pose?

Parsva Upavista Konasana - this time with engagement.  Lengthen your waist, lift your top arm toward the sky and imagine turning your chest toward the sky.

Bridge Pose - can you make this feel a little like your cobra pose?

Puvana Muktasana - soothe those hard working back muscles.

Twisted Root - Wind those legs together into a reclined twist.

Savasana!

Connect and Relax with Yoga

You know that great feeling you have after a good practice - the one where you feel like you are a part of everything, totally connected to the world around you? Ah, yes, that's a beautiful feeling :-)  Try the following exercise to connect one on one at a deeper level.

Grab a partner and sit back to back so you are supporting one another.  Deepen your breath. Tune into each other and begin to feel one another's breath as it moves their back (and maybe even your's).  Begin to sync your breath with your partner's.  Stay here and breath as one.