One-Legged Forward Fold Pose
One-Legged Forward Fold
Sanskrit: Janu Shirasasana
Do you have tight hamstrings (or as we like to call them, "hammies")? People who run a lot and sit a lot may have tight hamstrings in common. A lot of people have tight hammies, so if you do too, you are not alone! By practicing a one-legged forward fold, you can take the time and give the appropriate attention to each hamstring. This pose is also known as Head-to-Knees Pose and is a one-legged variation of the Seated Forward Fold.
Benefits of One-Legged Forward Fold:
- Deeply stretches lower back and hamstring
- Stretches shoulders, upper body, and arms
- Supports range of motion in the hip flexor and ankle of bent leg
- Hip opener (flexion)
- Supports digestion, concentration, and focus
Let's practice this pose:
- Sit tall on your mat (or floor) and ground through your sitting bones.
- Bend your left knee by flexing it and extend your right leg long.
- Allow your left foot to flex and connect with the inner thigh of the right leg and flex your right foot too.
- Inhale finding length in your spine and sitting tall on your mat.
- Exhale hinging at the hip and forward bend keeping length in your spine. Keep your arms low to the ground and reach forward with your core engaged in a manner that maintains the hinge. Avoid curving the mid back. Feel free to anchor or rest your hands on the floor, your ankles, or if it's available your toes, draw your toes toward your nose.
- Hold for 3-5 breaths and work your way up to 1-3 minutes.
- Repeat on the opposite side.
- Tips: Place a yoga block under the bent knee for comfort. Elevate the hips by sitting on a folded blanket to support the forward fold. Consider using a yoga strap. Hold the ends of the strap in each hand and place the center of the strap under the mid or ball of the foot of the extended leg to support hinging forward.
- If you have hip or pelvic conditions, avoid or use caution with this pose.
Yoga model: Raquel is an Army retired veteran & enjoys summering in Wisconsin & long visits with friends & family.
Play
Play
As we grow into adulthood, most adults stop playing. Play is replaced by appointments, schedules, and to-do lists. Sure we may be good at hitting the gym and keeping date night, but when was the last time you played? We are encouraging you to play, or go freestyle, on your mat! There is a yogi saying, "it's yoga practice, not yoga perfect," so let's embrace pure play. You're invited to roll out your mat and explore moving your body in an unchoreographed manner to cultivate a long lost child-like joy. Like your favorite yoga class or personal practice, play can be both rejuvenating and relaxing. So carve out some time this year for some unstructured play on your mat, maybe even with a pet!
Play Practice:
1. Roll out your mat
2. Mindfully breathe in and out of your nose
3. Explore moving your body in a gentle to vigorous manner, setting on whatever feels good to you in the moment
4. Optional: invite your pet into the room and see what they do with you
5. Take a few moments at the end for a systemic relaxation to lock in your playful yoga session
6. Repeat as desired throughout the year
Play is beneficial for people of all ages. Here are some of the benefits, according to Helpguide.org:
~ Relieves stress
~ Improves brain function
~ Stimulates the mind and boosts creativity
~ Improves relationships and your connections to others
~ Keeps you feeling young and energetic
Yoga model: Puppy yoga model is Ms. Lilly. Lilly gets excited when her human Suzy, a US Air Force veteran, rolls out her yoga mat. Lilly has an amazing Downward Facing Dog pose!
puppy pose
Puppy Pose
(Sanskrit: Uttana Shishosana, meaning extended or stretched out puppy pose)
The word puppy is synonymous with playfulness, cheerfulness, and happiness. While this pose may not fill you with tail-wagging fun, we hope it cultivates a fresh and playful start of 2021 for you!
Puppy Pose, also referred to as Melting Heart Pose, is a mild inversion and has several modifications and options. It’s the midpoint pose between Table (hands and knees pose) and Child (inversion and resting pose). Puppy serves to expand the chest, reduce or relieve tension in your neck and shoulders, and lengthen your spine.
Instructions:
- Start on your hand and knees in a table position.
- Keep your hips over your knees, and exhale as you walk your hands forward.
- With elbows off the ground, and shoulders away from your ears, place your palms flat on your mat with your fingers spread.
- With a relaxed neck, rest your forehead on the mat.
- Allow your chest to move toward the ground and rotate your forearms inward.
- Align your feet with your knees.
- Remain in this position for a few breaths or perhaps 1-3 minutes. Explore gently pressing into your palms as you exhale.
- Modifications: place a folded blanket under your knees for comfort; place a block between your thighs and feet for alignment; rest on forearms for shoulder support; and place forehead on a block for neck support.
- Optional: place hands on blocks for an increased chest stretch; rest on your chin for a throat stretch; and rest on fingertips for a wrist stretch.
- Intention: Silently say to yourself “I am playful.”
Benefits:
- Chest opener, reducing tension in upper back and shoulders
- Tension reducer in neck and shoulders
- Stretches the neck, shoulders, and spine
- Increases blood flow to the brain
Note:
Use caution or avoid this pose if you have neck or back injuries
Yoga Model: US Navy Veteran Rachel B. Her puppy co-model is named Shadow. Rachel is a twinless twin who knew part of herself was missing. As a child she would pretend she had a twin and imagined her reflection was her twin. She operates Bella Vita Mushrooms and for the past three years has been growing gourmet mushrooms for the public and restaurants. She also makes mushroom tinctures that help support many health ailments. Find out more, visit www.bellavitamushrooms.com.
Pyramid pose
Pyramid Pose
Pyramid Pose allows us to cultivate stability, strength, and a solid earthly balance. Maybe not as great as the Great Pyramids of ancient Egypt, but let's explore. This standing forward bending pose helps stretch both the hip muscles and hamstrings, as it lengthens the spine. Some practitioners refer to Pyramid Pose as Intense Side Stretch because it is a deep forward fold.
Benefits:
Elongates the hamstrings
Stretches the spine and hips
Activates the lymphatic system and blood flow to the brain as a mild inversion
May experience an energetic alignment having so many body parts active
How to:
- Stand with feet parallel (think train tracks and not a balance beam) and step back with your right leg keeping a narrow stance. Right foot takes up to a 45degree angle.
- Grasp elbows behind back, or press palms together behind the back.
- With hips forward facing, inhale to lengthen spine, and exhale as you fold forward to a flat back-horizontal position.
- Lower to your mat or blocks for a fuller extension.
- Draw your left hip back and right hip forward to square the hips.
- Hold for 3-5 breaths; inhale lengthening the spine and exhaling bending a little deeper with great ease.
- There are multiple options to release, but we enjoy brining hands to hips and drawing our upper body up on an inhale.
- Repeat on the opposite side by stepping back with your left leg.
Modifications & Safety Tips:
If your hands do not reach the floor, use blocks. Note: avoid resting hands on your shins. Press into your feet, especially your big toe mound and inner heel of the rear foot to assist with balance.
Use a micro bend in your forward knee to prevent knee stress and/or locking. Avoid this deep bending pose if you have hamstring, hip, or back issues. Also, avoid if you have high blood pressure, heart disease, or pregnancy.
Yoga Model: Jessica J. Retired Air Force and current law enforcement. Jessica likes beach vacations (like the one she's pictured here), SCUBA diving, and chickpeas.
Reverse looking warrior Ii
Reverse Looking Warrior II
Do we always need to look ahead? We think not. Reverse Looking Warrior II is a reflective modification of Warrior II pose. The reflective reverse gaze is a welcomed perspective change. While actively grounding and strengthening the lower body, this powerful standing pose utilizes the major leg and glue muscles.
How to:
- Begin in standing pose. Step the right foot back towards the back of your mat.
- Adjust your feet so that your left (front) foot toes face forward and your right (back) foot toes turn out towards 90 degrees.
- Bend the left knee into a lunge. Bring awareness to the knee so that it doesn't dip in towards your center or bend too far, you should be able to see your left big toe, keeping your knee nicely over your ankle.
- Intentionally press into the outside edge of the back foot for grounding and support.
- Arms reach out in opposite directions. If your left foot is forward, your left arm reaches forward and your right arm reach back. Both palms face down. Try not to twist your hips when reaching.
- Engage through the core for stability by bringing the lower belly up and in towards your spine.
- Center your gaze to the rear, over your (back) ring finger.
- Connect with your breath, staying strong and steady as you breathe for 5-7 breaths.
- Try repeating to yourself "I am strong. I am steady. I am a humble warrior."
- Repeat on the other side. Right leg forward, left leg back.
Variations:
Feel free to explore practicing from the support and stability of a chair. You could also use a chair in front of you while standing for added stability. As a friendly reminder, notice the strength in your stance, and the strength in you!
Yoga Model:
Casey is an Army combat veteran with service in Iraq (3 tours), South Korea, and Afghanistan. Medically retired after her truck was hit with an IED, she joined a Veteran Service Organization to continue to serve and support veterans. She went on to earn her bachelor degree. Her husband is a currently serving service member, and together, they have two kids in college and two dogs named Zoey and Zeus. Casey dreams of traveling to each beach in the world to dip her toes in the water!