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#PowerPose 21 – Parivṛitta Utkaṭāsana

Posted by Suzanne on March 9, 2015 in Practice

We’re still a couple of weeks away from the official start of a new season, but Spring is in the air!  The temperatures are rising, the tulips are sprouting, and windows are opening.  This time to shake off winter and transition to a time of growth and new life is the perfect time for twisting.  Twisting postures clean out and detoxify the body, renewing it for optimal and healthy performance.  They are also great for creating heat and intensity to burn through what no longer serves you, whether it’s a few extra winter pounds or the winter blues.

Parivṛitta Utkaṭāsana or Twisted Fierce Pose is just the thing to add a little Spring cleaning and fire to your practice.  It’s also a great building block for lots of other challenging twisting postures.  Working from a grounded base and keeping extension in the spine will help maximize the effects and benefits of this pose.

Try these variations to explore this pose:

IMG_1354_2Option 1 – Basic Twist.  With the feet together, bend the knees, reach the hips back, and keep the weight evenly distributed through the feet.  Watch that the knees don’t drift forward over the toes.  Find balance between the depth of the bend in the knees and the backward reach of the hips.  Take the opposite hand to the opposite thigh, creating tension in the twist.  Keep the back long and move the gaze behind you if it feels good on your neck.

IMG_1357_2Option 2 – Hook the Elbow.  Bring the hands to the heart in anjali mudra.  Twist over the thighs, reaching from the side body, not from the shoulder.  Hook the elbow over the opposite thigh, using the thigh for leverage to deepen the twist.  Check to make sure the knees remained in line.  Square the hips by reaching them in the direction of the twist.  Take the gaze up as the neck allows.

IMG_1359_2Option 3 – Arm Extension.  Work on the twist until you can brace the tricep to the thigh, and you can line up the hands with the sternum.  Roll the shoulders onto the back, then fly the arms open.  Eventually, the arms will extend in a long line with the fingertips touching or reaching to the floor.

IMG_1360_2Option 4 – Pre-Bind.  When you can extend the arms and maintain the integrity of the twist, begin to work towards a bind.  Reach the top hand around the back.  Rotate the palm and reach the hand toward the hip crease.  Roll the top shoulder away from the ear.  Leverage the bottom arm against the thigh to deepen the twist. As you wring out the body work also to wring out the mind.

Marrying the posture with mental release and detaching from thoughts and feelings that no longer serve you can have more impact than the most advanced postures. Follow this #PowerPose challenge @suzannewrightyoga on Instagram or at Suzanne Wright Yoga on Facebook.  If you post your pictures or about your experience be sure to tag #PowerPose and @suzannewrightyoga.

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#PowerPose 20 – Kapiṅjalāsana

Posted by Suzanne on March 3, 2015 in Practice

Named after a partridge that lives only on raindrops or dew, Kapiṅjalāsana is also know as Dew Drop Pose.  This challenging pose requires a focused balance of strength and grace.  The foundational poses of Vasiṣṭāsana, Camatkārāsana, and Naṭarājāsana come together to create all of the actions needed, just infuse a bit of raindrop softness and release.

The stability of the base side plank or Vasiṣṭāsana is extremely important.  Keeping the base shoulder integrated on the back and stable will help prevent any injury to the rotator cuff.  Grounding through the full footprint of the bottom foot instead of just the blade edge, will also create stability.  This requires ankle mobility, so work over time to root all four corners of the base foot to the ground.

Try these variations to explore this challenging posture:

IMG_1272Option 1 – Foot Reach.  From side plank, bend the top knee, reaching the heel toward the glute.  Reach the top hand back as you would for dancer’s pose.  These movements can challenge the structure of the side plank, so move slowly and mindfully.  If your hamstrings seize up, then add dynamic movement by bending and straightening the knee.

IMG_1277_2Option 2 – Side Plank with Half Bow.  Eventually, the opening of the shoulder and quad help to bring the foot and the hand together.  If needed you can coil the knee to the chest, establish the grab and then draw the leg behind.  At first, hug the heel to the glute for a great quad opener, then kick the foot into the hand creating the half bow shape.

IMG_1279Option 3 – Turn the Heart.  When you are confident in the foundation and the grab of the foot, begin to turn the heart to expose it skyward.  This rotation is not recommended if you have any shoulder damage.  But, if your shoulders are healthy, the stretch feels so good.  Keep the hips lifted as you make the turn.  If you get wobbly, release the foot and land in wild thing.  You can even make it look like that was your plan the whole time.

IMG_1291Option 4 – With Strap or Foot Grab.  To create a fuller backbend, grab the foot, reach the elbow overhead and rotate the hand on the foot, so palm and fingers cover the toes and grip the top of the foot.   If you need a little extra space, use a strap.  Add the turn of the heart when you are able.

In addition to these variations, you can try any of these from a kneeling plank with the bottom knee down.  You can also brace the bottom foot against a wall for added support.

As always, work were you feel challenged and can keep your body safe.  That’s really the only way to find the softness of the dew drop that really enlivens this pose.  Follow this #PowerPose challenge @suzannewrightyoga on Instagram or at Suzanne Wright Yoga on Facebook.  If you post your pictures or about your experience be sure to tag #PowerPose and @suzannewrightyoga.

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#PowerPose 19 – Naṭarājāsana

Posted by Suzanne on February 17, 2015 in Practice

I have this recurring dream about Naṭarājāsana or King Dancer’s Pose.  In my dream, I can reach over my head, grab my foot and place my foot on my head.  The dream is so vivid that I when I come to my mat to practice and I work on this posture, I forget that I’m unable to reach my foot.  I believe in the energy and the power of manifestation.  The fact that I can imagine the pose so clearly tells me that someday I may be able to experience it.

This pose is an homage to Shiva, the Lord of the Dance.  It’s symbolic of our cosmic rhythm and the cyclical nature of life, the circle of life with all of its joys, sorrows, and everything in between.  With a strong base and an open heart we can join fully in the dance of life whatever the rhythm or pace, challenge or reward.

At it’s fullest expression, this pose is a major back bend requiring open shoulders, a pliable back, open quads, and the stability of the balancing leg.  Try these variations to find your fullest expression.  Keep in mind that your fullest energetic, imaginative expression might be different that your fullest physical expression.  Working on this path, may bring the two together at some time in the future.

IMG_1217_2_2Option 1 – Reach for the Foot.  Root and ground through the balancing leg.  Bend the opposite knee, keeping hip, knee, foot, and shoulder in the same plane.  Reach back to grab the foot.  If you need to coil in to reach it, be sure to re-extend through the standing leg and spine.  Reach the tailbone long, avoiding any crunching in the low back.  Begin to kick away as you reach the heart into the opposite hand.

IMG_1214_2_2Option 2 – Expansion.  Maximize the kick of the foot into the hand as you resist the kick with a gentle pull of the hand.  Extend the opposite arm long overhead.  Reach the crown of the head and the foot skyward, imagining that you can create a teardrop shape with your torso and leg.  Vary the grab of the foot, try reaching for the arch edge or the blade edge.  These variations create slightly different opportunities for opening the shoulder.

Option 3 – Arms Overhead with StrapIMG_1224_2_2.  Using a strap around the lifted foot, reach the arms overhead and walk the hands down the strap.  Keep the elbows pointing up and the hands lower than the elbows.  When you hoist the foot up as high as it can go, kick away.  Keep the back long as you resist the kick with the strap, reaching the heart up.

Option 4 – Arms Overhead Grab Foot.  (not pictured)  Reach for the foot, with the elbow out to the side.  With a firm grip on the foot, lift the elbow overhead.  The opposite hand can extend up or reach for the foot.  Work to lengthen both sides of the body as the heart and foot lift.

In the words of Martha Graham, “Dance is the hidden language of the soul of the body.”  Let this pose, whatever the variation, be an expression of your deepest self.  Work where you can find balance and let the breath move as if it were dancing through your body.  Join in this weekly challenge @suzannewrightyoga on Instagram or at Suzanne Wright Yoga on Facebook.  If you post your pictures or about your experience be sure to tag #PowerPose and @suzannewrightyoga.

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