Grace
9:59 am

Prenatal Yoga & Anjneyasana (Low Lunge) - Why You Need This!

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Prenatal yoga offers us the opportunity to look at the way we practice devotion in our lives. Devotion to ourselves, our ever-changing bodies and the new life that we are bringing into this world. Anjaney is an avatar of the Hindu God Hanuman. In fact, it’s Hanuman in his most devout version. Anjaney devoted himself to studying the cycles of the rising & setting sun. And from this devotion brought us yoga practitioners the Sun Salutations. Anjaneyasana is a physical posture that has the ability bring us into a deeper devotional state of awareness, if you’re ready for it.

How appropriate this pose is as we delve deeper within the cycle of pregnancy, labor and birth, and our devotion to being a mother.  Practicing this low lunge pose in Prenatal Yoga has many benefits for those of all trimesters, ranges of mobility and levels of practice. By performing this pose, it can serve the expectant mom a refined awareness of the pelvis and spine. Low lunge focuses on pelvic neutrality, allowing the weight to move downwards into the muscles of the pelvic floor. This turns our attention to the sensation that comes into this region of our bodies during pregnancy as the weight of the baby moves down.

The focus for prenatal classes are on pelvic floor exercises and hip openers. This pose has the ability to open up hip flexors, working deep into the psoas, bringing length into the quadriceps and cultivating strength and stamina in the knee joint. And knee joint health is imperative during the pregnancy as the knee is a major weight bearing joint. The heavier we become, the more strength is needed in the knee.

If you are expecting you are already experiencing changes in balance, energy and hormones. Low lunge creates a deeper understanding of balance during pregnancy. Being practiced on one side and then the other, and how your body can notably feel different from left to right in this posture. The pose itself can feel somewhat unstable and requires a serious effort on the part of the student to create safety and stability.

Pregnant students need this pose to better help them understand the structure and muscles in the pelvis. Prenatal yoga practice helps to reduce natural risks that are often found in pregnancy, labor and delivery. Practicing this pose offers the opportunity for greater ease during delivery. The Relaxin Hormone found during pregnancy allows for deeper flexion within the pose. We have more awareness and control in the perineal floor and pelvic floor through this pose. This helps us participate more consciously during the birthing process.

Low Lunge -Anjaneyasana, offers depth, devotion and freedom.

  • Brings balance
  • Releases tension in quadriceps & groins
  • Promotes pelvic neutrality
  • Builds mental focus
  • Strengthens knee joints
  • Increases hip joint mobility

How to do the pose:

  • From all fours, step one foot forward/knee over ankle
  • Back leg to the floor, back top foot flat
  • Hands to floor, blocks, thigh hips or sky
  • Widen front foot/knee, to allow room for baby on the inner thigh
  • Hips heavy, moving down & forward
  • Stay in pose for a couple of rounds of deep breathing

Looking for a healthy supported prenatal practice? Join us Mondays & Thursdays at Awakened Yoga.

Sign up here: http://awakenedyogastudio.com/events

Melanie Comegys E-RYT 500 has been teaching prenatal yoga since 2011. Please come join her as she leads you through this relaxing and beneficial practice.

 


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Grace
10:27 am

Prenatal Yoga & Utthita Trikonasana (Triangle Pose) - Why you need this!

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We are looking at prenatal yoga and the benefits of poses practiced when expecting. Yogis in any trimester, with any range of mobility can receive substantial benefit from prenatal yoga. In a prenatal yoga class, students learn variations of poses as well as breathing and relaxation techniques that are safe and targeted for expectant moms. If you are expecting, you need prenatal yoga to help you with techniques focused on relaxing breath, body, mind and soul.  

 

This week we continue with our blog with another post from our prenatal yoga teacher, Melanie!  This week we explore another beneficial pose for prenatal yogis. Triangle pose or Utthita Trikonasana.

 

In prenatal yoga, we often use this pose, to help with a variety of issues you find with pregnancy. It is a standing wide leg side bend. It targets hips, calves and foundation. By no means is this a simple pose, but it is a basic shape that everyone can participate in. Bringing the student much needed sensation of grounding and foundation. Pregnancy comes with issues of balance, and this pose offers a deep awareness to stabilizing legs and feet. Finding stability in this pose can bring transformation to finding stability in life. We need to feel strength and stability every day. We need to feel supported. We want support as we prepare for this tiny new being.

 

Triangle is the most common pose offered in all yoga classes. But for the prenatal yogi, this pose comes with challenges that bring great benefits. Targeting the inner and outer hips provides an opening that all prenatal students need to insure pelvic floor opening. This pelvic floor muscles help us to deliver. It is also very common for expectant students to experience leg cramps. Triangle pose helps to decrease cramping through lengthening and stretching the gastrocnemius - calf muscle. Standing poses are vital for expectant moms because they also increase balance, strength and stability.

 

Triangle pose increases the mobility of the legs, hips, low back and torso and creates a vital link to the support we need in our pelvic floor and legs. Triangle constructs a solid connection with our feet. It helps us see the importance of finding stability everyday as we navigate the changes of our growing bodies during pregnancy.

 

Triangle pose presents an opportunity to work the following:

  • Brings length to inner/outer hips
  • Stretches calf muscles
  • Elongates oblique muscles
  • Stabilizes foundation
  • Strengthens knee joints
  • Provides flexibility in torso

 

How to do the pose:

  • Stand with feet wide
  • Front toes facing forwards
  • Back foot parallel or 45 degree angle
  • From upright position, shift pelvis back
  • Front hand to block or floor on the outside of the calf
  • Stay in pose for a couple of rounds of deep breathing

 

Looking for a healthy supported prenatal practice? Join us Mondays & Thursdays at Awakened Yoga.

Sign up here: http://awakenedyogastudio.com/events

Melanie Comegys E-RYT 500 has been teaching prenatal yoga since 2011. Please come join her as she leads you through this relaxing and beneficial practice.


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Grace
10:29 am

Prenatal Yoga & Upavista Konasana- Why You Need This

Upavista Konasana

The practice of Prenatal Yoga has many benefits for those of all trimesters, ranges of mobility and levels of practice. Prenatal Yoga helps you in developing proper breathing and relaxation techniques for easier and more comfortable labor. Many of the poses offered in a prenatal practice are focused on pelvic floor exercises and hip openers. Prenatal yoga practice supports mind body health as the body goes through many changes, which creates stress on you mentally and physically. You need yoga if you are expecting.

One of the poses most commonly offered in prenatal yoga classes is the pose Upavista Konasana. It is a seated wide leg forward fold and targets the hamstrings and lower back. The simple act of sitting in this position will bring length into the backs of the legs. This releases muscle tension that is felt in low back and hips.

This pose is one of the many pelvic floor exercises offered in prenatal yoga. The pelvic floor is a group of muscles that encloses the bottom of the lower pelvis. This group of muscles includes the perineum and pelvic diaphragm. Pelvic floor exercises are vital for expectant moms because it helps to prevent tears in the perineum.

During pregnancy you need this exercise. It increases the mobility of the pelvis, which helps the birthing of the fetus. The pelvic floor serves as a gateway from interior to exterior. That’s why the elasticity of the musculature in this area of the body is a main focus for prenatal students.  This exercise gives us a better understanding of our ever changing pelvis during our pregnancy.

Wide leg seated forward fold-Upavista Konasana, offers so much for such a simple action.

·       Widens pelvis

·       Releases tension in in hamstrings

·       Relaxes pelvic floor

·       Grounds lower body

·       Encourages release in spine, neck & shoulders

·       Increases hip joint mobility

 How to do the pose:

·       In seated posture, take legs as wide as is availability for your range of motion

·       Toes and knees facing upward

·       Backs of legs grounding down

·       Stay upright with the pelvis tilting forward

·       If you’re more adept in yoga, hinge forward at the hips placing palms to floor

·       Stay in pose for a couple of rounds of deep breathing

Looking for a healthy supported prenatal practice? Join us Mondays & Thursdays at Awakened Yoga.

Sign up here: http://awakenedyogastudio.com/events

Melanie Comegys E-RYT 500 has been teaching prenatal yoga since 2011. Please come join her as she leads you through this relaxing and beneficial practice.


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Grace
10:05 am

Partner Yoga vs. Acro Yoga

Ever wonder what the difference is between the partner yoga workshops we've had and acro yoga that you've seen?  Bea Porter, one of the partner yoga instructors, breaks it down for us:

Taken from www.acroyoga.com “AcroYoga elevates the connection between you and others through movement, connection, and play. Acro in Greek  means high, or elevated. Yoga in Sanskrit commonly translates to notions of union, or joining. The experience of taking flight with AcroYoga instantly dissolves fears and invites practitioners to tap into new and infinite possibilities of communication, trust, and union. By combining acrobatics, yoga, and healing arts, the practice of AcroYoga has built a community of active teachers and practitioners all over the world.”

 

Taken from www.partneryoga.net “Principle-Based Partner Yoga™ is a visionary practice that expands the traditional practice of Yoga into the realm of relationship. Designed for two or more people, Partner Yoga utilizes the forms and principles of individual posture while incorporating the presence of another to deepen the impact of the experience. This particular style of Partner Yoga awakens our human potential through the integration of universal principles such as compassion, trust, balance and creativity.”

 

Neither AcroYoga or Partner Yoga are a substitute for your daily yoga practice, rather they are a way to expand your practice and experience some of the same and new poses while being supported with another. Both practices provide a deeper experience of union all while finding a deeper stretch, strengthening your body and finding fun in your practice with another.

 

While some postures overlap between the two practices they also have their very own styles. Partner Yoga classes and workshops usually start with assisted postures on the floor and lead to one final flying pose while Acro Yoga incorporates more acrobatic and flying postures to their practice.

 

Whichever class you decide to try, be ready for some of the best yoga assists you’ll ever received and a lot of fun!

 partner yoga vs acro yoga


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Grace
8:50 pm

Four Ways Kids Can Benefit From Yoga

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1.  Kids yoga is strengthening and energizing.

Doing yoga on a regular basis helps build strength and creates body awareness.  Kids are more willing to try poses that require different muscles than typical exercises in a yoga class. Yoga poses require kids to learn to support their own body weight which builds bone & joint strength and results in a more confident child, better posture and better body response.  Plus, teachers include talking about different muscles used in poses which gives children a greater awareness of how their bodies work and a better sense of coordination.

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2.  Kids yoga introduces mindfulness, focus, and better concentration skills.

Kids live in a hurry-up-to-the-next-activity world.  Video games, Youtube, and social media has resulted in shorter attention spans.  Yoga introduces kids to being present (like when they are in a balancing pose), focusing on their breath, and even meditation.  Yoga poses promote stillness and quieting of the mind so that they can better manage the constant stimulation that is just a regular part of all of our lives.  

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3.  Kids yoga helps kids become more flexible.

Bodies that are strong also need to be flexible.  Flexibility keeps children from getting hurt as much in daily activities as well as strenuous activities like sports or dance.  Yoga is a form of movement that not only builds strength but also focuses a great deal on flexibility and lengthening muscles in a safe way.

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4. Kids yoga reduces stress and teaches kids to relax.

Kids, like us, are stressed.  Homework, social pressures, after school activities, family dynamics and more and create stress for a child.  Yoga gives kids permission to let go, to not just relax but to also feel the stress and allow for release of stress.  Yoga, even a fun kids yoga class, calms the mind and soothes the soul.  Different games and exercises that help kids connect to their breath increases their capability to focus and lung capacity too! Kids often report that they remember their "yoga breath" when things get stressful. 


Grace
11:33 am

5 Ways To Use Yoga Blocks

 

Myth: Yoga Blocks are just for beginners.

 

Whether you're a beginner yogi or you've been practicing for years, check out these fun ways to incorporate blocks into your practice.

 

1. Wheel Pose with Blocks

Using blocks underneath your hands in wheel pose assists you in opening through the      shoulders and provides a deeper bend in the upper back.

 

Wheel Pose

 

2. Camel Pose with Blocks

Placing blocks underneath in your feet in camel pose helps to lengthen the front side of your body. Give this a try and you'll feel a deeper stretch through your quads and hip flexors.

 

Camel Pose

 

3. Lolasana with Blocks

Blocks are great for arm balancing poses. Do you have trouble getting your feet off the floor in lolasana (scales pose)? Use blocks to assist you lifting your body off the mat.

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4. Locust Pose with a Block

Placing a block between your feet in locust pose encourages you to use your whole body. You will engage your core and use the entire leg to help strengthen your back.

Locust Pose

 

5. Handstand Strattle Press with Block Assist (click to play)

If you're working on pressing into a handstand, start with your feet on top of blocks to give yourself an extra lift.

 

 


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Grace
8:53 pm

Student Highlight: Chris

“The sense of community is amazing!  Every time I walk through the door, I feel like I have arrived at home.” Read More

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Grace
11:53 am

Top 10 Reasons NOT To Do the 40-day Revolution

10.  Your body feels too good to mess it up with yoga.  That back ache is like an old friend and you wouldn't want to get rid of it with all of the back and core strengthening we do in yoga.

 

9.  You HATE stretchy pants.  Pant suits, skinny jeans, and a blazer are waaaay more comfortable.

 

8.  You don't like naps at the end of exercise.  And in those hot classes, the lavender towels make you too relaxed.

 

7.  You're afraid the bartender will ask for ID.  No need to feel the anti-aging effects of yoga - not you.

 

6.  Having a distracted, cluttered mind is ultimately your goal. Yoga and meditation would totally compromise that.

 

5.  Your doctor is totally HOT and you want to visit him/her more.  A regular yoga practice and eating healthily would make you too healthy and feel too good to see the doctor enough.

 

4.  You prefer to get your energy from a can.  Natural energy and endorphins from yoga aren't for you.

 

3.  You might have to buy new clothes.  Doing yoga regularly might make your body more toned, your muscles leaner and longer and your metabolism faster.  Horrible.

 

2.  You have too many friends and don't like being in a class full of encouraging and friendly people. Nice people weird you out.

 

1.  You have no need to create a good habit.  Figuring out how to make yoga, meditation and better eating part of your life is not on your priority list.

 
You don't need the 40 day revolution,
but if you want it, sign up here!
 

You don't need another resolution - you need a revolution!  Awaken your body and soul in a program that will challenge you body, mind, & spirit.

40 days of yoga, meditation & mindful eating will CHANGE YOUR LIFE.This revolution is a practical program that will spark radical change in you!  What makes this program different is that you focus beyond the external changes in your body and transform from within as well.  During this 40 days program, you'll discover where you limit yourself and make changes to live a fuller life!   

 Your Commitment:

  • Yoga 4 days/week at the studio, 2 days/week at home (Note - there will be opportunities most weeks to earn double class credit)
  • Build a daily home meditation habit
  • Mindfully become aware of eating habits and change habits that are not working for you.
  • Attend optional weekly meetings (these meetings will count as a class credit)
  • January 22 - March 2  
  • Orientation Meeting 1/20/17

If you are even thinking about signing up, 
JUST SIGN UP  
 
The program is FREE to join!
Just pay for your yoga! 
 


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