Crow Pose

Crow Pose is something we all did with ease as kids, but as we get older, especially if we carry a little extra weight (ahem) it gets tougher!    
                                
It's a good idea to place a cushion or folded blanket under your face if you are new to the pose or haven't done it for awhile, because there's a very good chance you will nose-dive at least once, and it could hurt your neck.
When you tilt forward from the Squat, you might place your knees on the backs of your arms, or outside the arms as above, and squeeze the arms with your legs.
If your arms are weak, prepare for the pose by keeping your feet on the floor and rocking your weight onto your hands and back onto your feet again several times, letting this be your Crow until you get stronger. Eventually you will feel when it is right to lift the feet for a short hold. Do other arm strengtheners, like Downward Dog to Upper Dog, back and forth (Danda), Side Lifts, Inclined Plane, and maybe even Handstand with your feet against a wall. Arm strength builds fairly quickly with regular practice.

A similar pose, called Crane, has the legs coming forward in a straight position as you "sit" your legs on the upper arms.  I can't do it anymore,because my arm strength hasn't kept up with my bootie size, but I enjoyed it much more than Crow, back when I could do it!
When you squat, position your arms inside the legs, palms on the floor, fingers pointing back, and as you slowly sit in the air, supported on your arms, the legs stretch out off the floor, one at a time. Picture the pose above, only sitting a little more upright, legs stretched forward, balanced on your arms, with fingers pointing the other direction.

Have fun with arm balances, but remember to take them slowly to avoid injury!

Variations on Child Pose

Child Pose is a counter pose for back-arching postures; it is a calming, nurturing pose. But for people who are heavy or stiff (or both) Child Pose is none of the above. It's uncomfortable!

The idea is to rest the buttocks on the heels, and the forehead on the floor. It is best to enter the posture by first sitting on your heels, in an upright position, then round the back, bringing the forehead to the floor while keeping the buttocks on the heels. But if your buttocks lift as your head goes down, slip a cushion, a yoga block, or a rolled blanket under your buttocks for them to rest upon. If your head doesn't rest on the floor, use a cushion, rolled blanket or yoga block under your forehead as well. Separate your knees as needed to make room for your belly, so your breathing isn't constricted. The important thing is to do whatever is necessary to make yourself comfortable, rather than enduring discomfort, in which case the posture does you no good whatsoever!

A wonderfully relaxing alternative is to simple roll over onto your back and draw the knees up comfortably, in Upward Facing Child! (Not pictured.) I always give my students the option to use this variation whenever they want to.

Teachers' Note: After doing a series of postures that arch or work the spine, bring your students into Child Pose and go around and give them a low back press, reminding them to "exhale" as you press. Then run your hand down the spine, and across the shoulders from center to shoulders. Be sure to let them know ahead of time that you are going to do this, as some people prefer NOT to be pressed if they have knee issures, as it puts pressure on the knees. In that case they can say, "No pressing" and you can just apply the stroking. This "comfort touch" helps people relax and feel nurtured.

Variations on Cobra Pose (revisited)

My previous post on Cobra Pose was accidentally deleted! Sorry!

I mentioned a few variations, including the following:
1. Enter the posture with your hands along side your body, using just your core strength.
2. Enter the posture with your palms resting on the backs of your thighs.
3. Enter the posture the regular way, and slowly look over one shoulder and then the other, adding a twist.
4. Enter the posture the regular way, and raise your extended R arm and L leg; repeat on the opposite side.
5. If your back is particularly stiff, only go so far as Sphinx Pose, with forearms resting on the floor, elbows under the shoulders.Press forearms into floor, and don't let your chest sag.

Avoid throwing your head back and compressing the back of the neck; the entire spine should be in one long curve from tail bone to head. The eyes are to gaze upward toward the 3rd eye point between the eyebrows. This is where students make the mistake of throwing the head back when a teacher says "Gaze upward."

Never force the chest up by pressing the hands into the floor. Use core strength to lift, and use the hands just to balance in place.

Counterpose Cobra with Child Pose, or on the back with knees drawn to the chest (Upward Child).

If you have learned to do Kapalabhati breathing properly, you can use this to make a long hold in the pose easier.

VARIATIONS ON BRIDGE POSE
This posture is often done to prepare the shoulders for Shoulderstand.
It can be done holding the ankles, or with the hands placed on the floor, or with the hands clasped together under the body and squeezing the shoulderblades together as the arms stretch toward the feet. This last variation relieves shoulder and neck tension.

Another variation, which intensifies the arch in the back and stimulation of the thyroid,  has the support of the hands.

While supporting with the hands, you can also extend the legs out away from the body.

Finally, you might want to add a leg raise!

Always release the pose by bringing the feet back into position under the knees, and slowly lowering the back to the floor. Counterpose by curling up into Upward Facing Child, and gently rocking from side to side.

Variations on Camel Pose

Camel Pose can be difficult, scary, and contra-indicated for various people. Be sure to warm up your spine and stretch your quad muscles before attempting this pose! You may choose to substitute a milder version if your back is particularly stiff, if you are heavy, or if you have low back issues. Depending on those back issues, you can forego this pose altogether, and get adequate arching benefits in more appropriate poses.

 If you are choosing to do the full Camel Pose (above) notice that you can come onto your toes, which shortens the distance between your hands and your heels, resulting in less compression in the lower back.
In the modified version (below) the hips remain on the heels, and the hands rest on the floor, shoulder blades squeeze together to deepen the opening of the chest, and the quads are relaxed. From here you can lift the hips off the heels to deepen the pose somewhat. So, as you can see, you can choose a variation that fits your body!

A fun way to teach this posture in a class is to have students pair off. The one executing the pose kneels facing a wall, with thighs touching the wall. The other partner reclines behind the first, resting on elbows, and places her feet against the back of the first, with heels resting just above the buttocks. As partner #1 begins to bend backward, keeping her thighs pressed to the wall and arms hanging loose at her sides, partner #2 supports her with her feet, but allows her to bend back as far as is comfortable. The gentle support of the feet allows a relaxed, safe arching of the spine. When partner #1 indicates she's had enough, partner #2 gently presses her back to the upright position.
Always counterpose Camel with Child Pose or come onto the back and draw knees to chest, rocking gently from side to side.

Notes on Downward Facing Dog Pose, Day 1 & Warrior 2, Day 2

This first posture in the 30-Day Yoga Challenge is one of the most popular traditional asanas. It is considered an inversion, because the head is below the heart, and increases the flow of blood to the head, benefitting scalp, brain, and face. Breathe fully in the pose, to oxygenate the blood flowing to the head. It provides a complete stretch, front and back when done correctly, opening the chest and shoulders, and lengthening the spine.
Be sure to enter the asana from Table Pose (on hands and knees) with hands directly under shoulders, knees directly under hips, and hip-width apart. Keep your hands and feet in this position as you lift the seat up, sending your tailbone to the sky. Do not adjust the position of your hands and feet!  Fingers are spread wide, palms flat on the mat; press into the point where your fingers join your hand; the folds in your elbows should face each other.  If you feel discomfort in your hands or wrists, do the posture with your hands on blocks, which places your weight more on your feet, less on the hands. Keep the knees slightly bent if your legs are tight, rather than forcing them to be straight.
Alternately flex the knees and lift the heels up and down a few times to warm up the hamstrings. This is called "walking the dog". Finally, press the heels toward the floor as far as your body allows, while moving the chest toward the thighs, deepening the opening in the shoulders. Hold at your edge for 3 - 5 full breaths, neck relaxed, head hanging off the end of the spine like a ripe fruit on a vine. Rest in Child Pose, or walk hands and feet toward each other and roll slowly up to standing.
When teaching this posture, it helps to give a student a gentle press with both your hands on center back, just between shoulder blades and low back area. Press in and upward as she exhales, to assist in the lift, and the opening of the shoulders. Keep it gentle, just to give the idea of moving in that direction. You can also walk around behind the student, place your fingers in the crease between thighs and hips, and gently pull her hips toward you. Remind her to relax her neck and BREATHE.......

Extended Downward Dog takes the inversion a little further by raising the leg above the heart allowing blood to drain out of the leg and back to the heart. It also increases the leg stretch, and can increase the opening of the shoulders. Enter the pose by raising the leg slowly, foot flexed, pressing out through the heel, and taking care not to twist the hip outward. Hips should remain aligned. Again, maintain the position of the hands. Lift the leg to a position you can hold without compromising your alignment, hold for 3 - 5 full breaths. Release slowly; you may want to rest briefly in Child Pose before repeating on the opposite side.

You can also rest your raised foot against a wall for support in holding the posture.

Enter Warrior I by standing with feet wide apart, (usually feet under wrists when arms are extended.) Turning the R foot outward at a right angle to the L foot, a line from the heel of the R foot should intercept the instep of the L foot. Hips do not turn, but continue to face forward. Raise the arms to shoulder level, and keeping torso upright, bend R knee bringing the R knee directly over the R ankle. If the knee juts out beyond the ankle, back the L foot up a bit. Press into outside edge of L foot, press into R foot, turn head to R and gaze beyond fingertips, keeping shoulders relaxed. Breathe fully and hold for 5 breaths. Exit the pose by slowing straightening the R knee; reverse the foot position and repeat to the L. You can keep the arms extended, if that is comfortable for you.

When teaching this pose, watch for knees that are jutting forward, and also, R knees that "cave in" out of alignment with the hip. Place your palm on the outside of the student's knee and tell her "press into my hand". as she does so, her knee will come into correct alignment. Use the same simple press technique to help straighten the L leg. Students also have a tendency to lean the torso forward. Stand just beyond her L foot, place your R foot on her torso where her hip joins her torso to keep her steady as you gently pull her L hand toward you. This will bring her torso into an upright position while keeping her legs grounded. Encourage the student to keep her gaze steady beyong her fingertips, as this posture reminds us to stay focused.

Spring into Yoga with Mindfulness Walking

What better time than springtime to awaken your senses and become more mindful to all that is happening in the present moment? Mindfulness walking is a meditative yoga practice you can take outdoors to clear the lungs, refresh the mind, and invigorate the body.
To prepare, you might want to do a Sun Salutation or some warm-up leg stretches. Then put on some comfy shoes and head outdoors. You can walk around your neighborhood if it is safe and walkable for you, or you can drive to a more suitable area or a park nearby.
Your walking speed is going to be slow to moderate. It is best done alone, or at least, with someone who agrees to walk silently.
Begin by walking as if all your weight were flowing upward through your body and out the top of your head. That's right, weight moving upward and out the crown of your head. Notice how you feel lighter on your feet, knees, and lower back, the parts of your body designed to be "shock absorbers" for your movement. With weight flowing up and out, the legs swing freely from the hips; the feet land heel first, gently, and roll to the ball of the foot; the posture is upright, allowing the breath to flow easily into and out of the lungs; the glutials compress rhythmically, effectively toning your butt as you walk; gaze is straight ahead with a wider view. For comparison, just take a few steps your old way, hunched forward, feet landing heavily on the ground, eyes on the ground in front of you, low back straining, and butt loose...then bring your body upright, weight flowing up and out, and notice the difference!
Now, as you stroll gracefully along, breathing easily, you begin to notice things close by as you pass. Mentally, you note what you see. For example: "I am seeing a dandelion at the edge of the sidewalk.  I am seeing the various shades of green in the lawn.  I am seeing a round, black pebble. I am seeing a tree with leaves budding out. I am seeing a small cloud against the blue sky. I am smelling freshly cut grass. I am feeling a light, cool breeze on my face and arms. I am hearing a bird song. I am hearing distant children's voices." And so on. Acknowledge everything your senses pick up. Keep your mind focused on the present moment throughout your walk. "I am stopping here at the corner. I see a blue car passing by. I am stepping off the curb. I am walking on a gravel walk-way." Keep it simple, always in the present moment.Feel free to stop and inhale deeply when you encounter the fragrance of flowers or freshly cut grass or a nearby bakery (I don't recommend stopping to inhale the fragrance of laundry softener, as it is unnatural and somewhat toxic), or to listen to a bird trilling it's heart out, or to simply gaze at the beauty of a garden or a single flower. Stay in the present, continually acknowledging what you are experiencing.
At the conclusion of your walk, sit quietly for a few minutes, eyes closed, and notice what your mind recalls from the experience of mindful walking. Chances are you will be smiling and feeling relaxed and refreshed!