Archive for the ‘Asanas’ Category

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Eka Pada Koundinyasana II Tips

Wednesday, June 27th, 2012

This week in my classes, I’m exploring Eka Pada Koundinyasana II (One-Legged Koundinyasana Pose II). This has always been one of my favorite arm balancing yoga poses. But, now my postpartum body struggles with this pose. I find it more difficult than ever before to find the abdominal strength necessary to fly up into the arm balance. I realized I needed a little extra help to bust out the pose.

Yoga blocks to the rescue!

This video from Sadie Nardini offers a creative and super effective way to approach Eka Pada Koundinyasana II with greater ease.

By placing a block underneath the quadricep of your extended leg, you allow yourself the time and space to hone in on the subtler aspects of alignment in the pose. Focus on hugging your muscles in towards your midline – knitting your abs closer together, and energetically zipping your inner thighs towards center. When you feel strong in your core, and your arms are positioned Chaturanga-style, consider lifting off your back toes to fly up off the block. You may surprise yourself with your flight!

What are your tips for rocking out Eka Pada Koundinyasana II? Share them in the comments below!

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Savasana (Corpse Pose)

Tuesday, May 24th, 2011

Savasana (Corpse Pose) does not have a difficulty level in relation to BKS Iyengar’s 60* scale of difficulty in Light on Yoga. :)

When guiding my students towards Savasana, I often talk about the process of letting go – of surrendering to the breath riding through the body and of allowing all else to melt away. It’s only fitting, then, that Savasana is the last pose in my project to discuss all the poses in Light on Yoga.

It’s been a long journey – a long stretch, if you will – through 200 poses. Revelation, victory, frustration, confusion, patience, acceptance, and a whole host of other emotions have met me on my mat during the study of these asanas. And today, in the spirit of Savasana, it’s time to let them all go. To breathe into the fullness of the moment. To surrender all effort and simply be.

This project has done so much more for than introduce me to foreign yoga poses. This project has introduced me to new aspects of myself, new understanding in my practice, new friends in my beloved yoga community (online and offline), and so much more. More than anything, though, this project has taught me a valuable lesson: revel in your practice and surrender the “ideal”. Each and every day, something incredible and uniquely yours is unfolding on your mat. It doesn’t matter if your pose looks different than BKS Iyengar’s or the yogi next to you in class. Let go of (Savasana-style!) all of your ideas of what your practice “should” look like. What matter is that your pose is yours! Own it! What a blessing to discover the unique magic and mystery of your body, mind and soul’s journey on your mat. To, each and every day, shed new light on your yoga by embracing and celebrating the expression of the universe living through you. Could there be any greater gift?

May your practice be filled each day and each moment with delight in the wonders unfurling on your mat. They are yours and they are phenomenal.

Thank you so much to everyone who provided their support throughout this journey – BKS Iyengar for the many gifts of Light on Yoga, my amazing husband for taking all of these pictures, my teachers for providing tips and encouragement, my online yoga community for daily inspiration, and everyone else who has in any way touched this project so near to my heart. Thank you!


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Natarajasana (Pose Dedicated to Nataraja, Lord of the Dance)

Monday, May 23rd, 2011

Natarajasana (Pose Dedicated to Nataraja, Lord of the Dance), registers as 58* on BKS Iyengar’s 60* scale of difficulty in Light on Yoga.

Nataraja is an aspect of Shiva known as the Lord of the Dance. If you’ve ever seen any Hindu sculptures, you’ve likely seen the image of Nataraja – dancing surrounded in a ring of fire, one leg lifted in the air, the other foot resting over a demon (the demon of ignorance). Nataraja is understood as the cosmic dancer – who dances the world into its creation and into its destruction.

The yoga pose Natarajasana embodies the dance. Balancing on one foot, you may wobble. Wobbling is an invitation to the dance – the dance between you and your world – the dance of steadiness, connectivity, and openness. In Natarajasana, when you move towards bringing your foot closer to your head, your steadiness may falter. You must gently dance through the muscles of your standing leg and foot to maintain your balance as you ease further into the pose.

There is no pose quite like Natarajasana to remind me that the practice is all a lila, a cosmic playground, a divine dance, where we open ourselves to a dialogue between the self and the highest Self – until, ultimately, we speak the same language and waltz hand-in-hand in the center of our hearts.

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Tiriang Mukhottanasana (Intense Upside-Down Face Pose)

Sunday, May 22nd, 2011

Tiriang Mukhottanasana (Intense Upside-Down Face Pose) registers as 60* on BKS Iyengar’s 60* scale of difficulty in Light on Yoga.

Finally, near the very end of Light on Yoga, we get to see what BKS Iyengar means by 60* out of 60* difficulty! Holy smokes, this really is the ultimate challenge!

Urdhva Dhanurasana is the first step towards preparing for Tiriang Mukhottanasa. Once you’re comfortable in Urdhva Dhanurasana, you turn your toes slightly out, then walk your hands towards your feet until, maybe someday, your hands and feet touch. Then, you take it one step further and walk your hands onto your shins. Wowza.

I am nowhere near ready for this pose right now! So, instead I work on a narrow Urdhva Dhanurasana – walking my hands towards my feet as much as I comfortably can. With time and practice, my hands will crawl closer to my feet, but I don’t push myself any farther than my body enjoys. Tiriang Mukhottanasana highlights the importance of exploring a pose only to your personal edge – and not focusing too much on the end goal. The ultimate goal on your mat is to be fully present to the unique experience of your embodiment, and to celebrate and savor every second of it.

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Viparita Salabhasana (Reverse Locust Pose)

Saturday, May 21st, 2011

Viparita Salabhasana (Reverse Locust Pose) registers as 58* on BKS Iyengar’s 60* scale of difficulty in Light on Yoga.

BKS Iyengar explains that Viparita Salabhasana is more intense than Ganda Bherundasana. So, unless you’re feeling comfortable in Ganda Bherundasana, Viparita Salabhasana should probably remain unexplored.

Personally, I’m no where near ready for Viparita Salabhasana yet! Even the preparations for Ganda Bherundasana test my limits, so I choose not to explore this more advanced pose. If you feel ready for this pose, I invite you to seek the guidance of your most experienced teacher.

If, like me, you’re not ready for Viparita Salabhasana, continue to enjoy your practice where it is today. There’s no rush to “achieve” a pose. Embrace your practice as it is today.

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Ganda Bherundasana (Formidable Face Pose)

Friday, May 20th, 2011

Ganda Bherundasana (Formidable Face Pose) registers as 56* on BKS Iyengar’s 60* scale of difficulty in Light on Yoga.

Ganda Bherundasana is one of the most challenging poses I’ve attempted. In the full version of the pose, only your chin, neck and upper ribs are touching the blanket under you. This pose is incredibly intense – on your throat, your neck, your back and your arms. If you’re interested in working on this pose, I’d highly recommend that you do so under the guidance of a very experienced teacher who can also assist you as need be.

Today, I’m not comfortable working on Ganda Bherundasana by myself. So I focus on the preparations for the pose: breathing comfortably with my chin and neck pressed against the floor, lifting one leg at a time to explore the idea of balancing.This is already plenty of work!

Often, preparing for a very advanced pose is a challenge in and of itself. The physical and mental preparation for Ganda Bherundasana is intense and rewarding in its own right – regardless of whether or not you ever take the full pose.

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Sirsa Padasana (Head to Foot Pose)

Thursday, May 19th, 2011

Sirsa Padasana (Head to Foot Pose) registers as 52* on BKS Iyengar’s 60* scale of difficulty in Light on Yoga.

Iyengar explains that Sirsa Padasana is “the hardest of all the back-bending poses.” You can see why… just look at the image! Personally, I don’t feel comfortable working on this pose yet. In order to safely explore this pose, you should feel very, very comfortable in Salamba Sirsasana I and in Viparita Chakrasana in Salamba Sirsasana (in other words – flipping back and forth from headstands into a backbend, aka “tick tocks”). Even then, Sirsa Padasana is an even deeper backbend, requiring great flexibility along the length of your spine.

Personally, I’m still working on Viparita Chakrasana in a super solid Salamba Sirsasana I. So, if you’re ready for this pose, consult your teacher for tips!

Any yogis out there practicing Sirsa Padasana that would like to share their wisdom on the pose?

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Kapinjalasana (Partridge Pose)

Wednesday, May 18th, 2011

Kapinjalasana (Partridge Pose) registers as 43* on BKS Iyengar’s 60* scale of difficulty in Light on Yoga.

BKS Iyengar states that Kapinjalasana “is a difficult [pose] to master” since it combines Vasisthasana with Padangusthasana Dhanurasana.

With the guidance of one of my teachers, Amy Ippoliti, I’m slowly beginning to explore this pose. Kapinjalasana requires incredible strength to support yourself in Vasisthasana on one side, and incredible flexibility to open into the backbend on the other side.

I would offer you an explanation of how to work on the pose, but honestly, I think a video is far more helpful so you can see each piece of the puzzle coming together. The incredible Cristina Sell offers a gorgeous demonstration of Kapinjalasana here.

As you’ll see, I’m still working on drawing my elbow up to the sky. Every now and then, I get it! Today, it didn’t quite materialize. But, that’s the beauty of this practice. There’s always another chance tomorrow.

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Gherandasana II (Pose Dedicated to the Sage, Gheranda, II)

Tuesday, May 17th, 2011

Gherandasana II (Pose Dedicated to the Sage, Gheranda, II) registers as 46* on BKS Iyengar’s 60* scale of difficulty in Light on Yoga.

As if Gherandasana I wasn’t mind-boggling enough, Gherandasana II takes it one step further. One side of your body is in Padangusthasana Dhanurasana while the other side is in Baddha Padmasana.

Your first question might be, “How on earth do you begin to get into this pose?!” A fair question, indeed! Start in a seated position and bring your right leg into Padmasana. Then, lie on your back and roll over onto your belly. Now reach back with your right arm for your right toes. Then, bend your left knee and grab your left foot. If Padangusthasana Dhanurasana is in your practice, you’ll rotate your left elbow so that it’s facing outward. If you’re more comfortable in Dhanurasana, take the typical Dhanurasana hand placement.

Be careful working on this pose! Only when you feel comfortable in Baddha Padmasana with your belly on the floor should you begin taking the next step into the backbend. And, then, of course, honor your edge exploring the Padangusthasana Dhanurasana side. This pose is complex and advanced, so exercise your best judgment!

Any other yogis out there that have tried this pose and have tips to offer?

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Gherandasana I (Pose Dedicated to the Sage, Gheranda, I)

Monday, May 16th, 2011

Gherandasana I (Pose Dedicated to the Sage, Gheranda, I) registers as 44* on BKS Iyengar’s 60* scale of difficulty in Light on Yoga.

Gherandasana I combines aspects of Bhekasana and Padangusthasana Dhanurasana into one pose. One side of your body is in Bhekasana while the other side is in Padangusthasana Dhanurasana.

I’ve come to the point in this project to blog about all the poses in Light on Yoga where I am consistently baffled by the possibility of the poses. While I can do Bhekasana, Padangusthasana Dhanurasana is still far out of reach. So, for now, I explore a much less intense variation on the pose.

Part of a dedicated yoga practice is learning to modify poses to fit the unique needs of your body, mind and soul. I embrace this portion of my project as it invites me to listen in to what my body needs and how I can celebrate the pose from my own perspective.

Take a moment today to honor your unique needs – on or off your mat. Listen in to what you truly need and allow space for it to exist.

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Posted in Gherandasana I | 3 Comments »

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