Yoga Pose of the Month is: Urdhva Prasarita Eka Padasana      

(in sanskrit urdhva = upward, prasarita = spread out, split, eka = one, pada = foot/leg, asana = pose. Basically standing split pose!)

Standing split practiced with a wall is a much more accessible than the classic counterpart, in the middle of the room (see a picture of it at yoga journal magazine's website www.yogajournal.com).  The full pose is challenging.  I like this variation as it gives me more feedback as to locating my hips and squaring them and also builds strength in my upper body to prep for full arm balance (adho mukha vrksasana).   

Begin in Adho Mukha Svanasana (down face dog) with your heels pressing the wall.  Walk the hands in toward the wall shortening your stance.  Lift the right leg up the wall, staying grounded in the left rooted leg.  Press the hands and feel energy rebound up to lengthen the spine and lift the pose.  Walk the hands in a little more again.  Keep the hips squared to the wall. Don't let the right leg hip open up, instead roll the right inner thigh up and away from the wall.  Roll the triceps away from the ears to widen the space for the neck to become long as the head hangs heavy.  Hold and breathe, then change legs after you spend a few breaths in AMS.  End with AMS, and then to childs pose.  Pair this with the scoliosis pose below!   

 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

(in sanskrit there is no translation for puppy pose!, AMS = downward facing dog pose.)

Puppy Prep pose to Adho Mukha Svanasana

I give credit to Elise Miller for this amazing sequence.  This is a great way to traction the spine and build arm and leg strength.  We all need that! Watch this video to see the smooth transition from puppy pose to dog pose.

Start in "body square", which means the wrists are under the shoulders, and the knees are under the hips with the toes straight back.  Tuck the toes under.  Then, walk the hands forward one full hand print, so they are forward of the face.  Hinge back while keeping the arm/hands and legs/feet rooted strongly.  Arms are long and strong while the tail lifts high.  Wait here and breathe.  Then, to lift to AMS, lift at the top of the leg crease/pelvis without shifting the body forward.  Just connect to UP with the tail, like a crane is lifting your hips up.  Elongate the spine by pressing the ground and rebounding the energy up.  Heels up high.  Total body stretch.  Chest open and reaching for the legs.  Thighs press back.  Press the heels to the wall again, for more boost.   

Both of these poses elongate the spine and add space between the vertebrae.  Breathe into the concave area of the ribcage to de-rotate the curve in the thoracic spine.  Turn out the hand on the side where your shoulder-blade wings out to help pull that back in.  As symmetrical poses, they bring symmetry to the body.  

Have a HOOT! 

    <<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<< 

YOGA FOR SCOLIOSIS 6 WEEK SERIES  

Preregistration and prepayment required. This is not a walk-in class.  

Call DL to schedule a pre-class private assessment of your scoliosis, history, pain issues and curve pattern.  Assessment Special: $80 for 1 hour session!  

....................................................................................

YOGA PRIVATE SESSIONS AT ALL LOCATIONS

Schedule a private session with DL.  Learn to work with a specific ailment, pain, back issue, Scoliosis, MS, and more, or just to deepen your practice.   

These sessions are one on one.  Learn how to take that practice into your daily life.  

Private sessions are $100 for an hour and a half.    

............................................................................................  

.....................................................................................