September Challenge # Day 28 Balance Poses

Well - today is the last day of Balance Poses, enjoy my most favourite one :) 

Half Moon Pose (Ardha Chandrasana)

Say hello to leg and ankle strength as you seek stability and extend into this balancing pose, Half Moon Pose.

I know it is a full moon today, a kind of special day - let's just say the moon has a rich symbolic significance in yoga mythology. In hatha yoga, for example, the sun and the moon represent the two polar energies of the human body. In fact, the word hatha itself is often divided into its two constituent syllables, “ha” and “tha”, which are then esoterically interpreted as signifying the solar and lunar energies respectively.

How to get into it:

• Perform Utthita Trikonasana to the right side, with your left hand resting on the left hip. Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor. At the same time, reach your right hand forward, beyond the little-toe side of the right foot, at least 12 inches.
• Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. Extend actively through the left heel to keep the raised leg strong. Be careful not to lock (and so hyperextend) the standing knee: make sure the kneecap is aligned straight forward and isn’t turned inward.
• Rotate your upper torso to the left, but keep the left hip moving slightly forward. Most beginners should keep the left hand on the left hip and the head in a neutral position, gazing forward.
• Bear the body’s weight mostly on the standing leg. Press the lower hand lightly to the floor, using it to intelligently regulate your balance. Lift the inner ankle of the standing foot strongly upward, as if drawing energy from the floor into the standing groin. Press the sacrum and scapulas firmly against the back torso, and lengthen the coccyx toward the raised heel.
• Stay in this position for 30 seconds to 1 minute. Then lower the raised leg to the floor with an exhalation, and return to Trikonasana. Then perform the pose to the left for the same length of time.

September Challenge # Day 27 Balance Poses

I am not sure if someone noticed, but yesterday I didn't go on computer, so we had a day off / but here is today's posture:

Wild Thing (Camatkarasana)

One poetic translation of Camatkarasana means “the ecstatic unfolding of the enraptured heart.”

We did it in the classes past few weeks, be creative, you can do variations, too, I want to see many pics!!

September Challenge # Day 25 Balance Poses

Thank you for yesterday's postures - today we are going to strengthen our arms with: 

Side Plank Pose (Vasisthasana)

A powerful arm and wrist strengthener, Side Plank takes its two-armed sibling to the next level, as an arm balance.

Vasistha = literally means “most excellent, best, richest.” Vasistha is the name of several well-known sages in the yoga tradition. There’s a Vasistha numbered among the seven (sometimes 10 or 12) seers (rishis) or lords of creation (prajapatis), and a Vasistha who’s author of a number of Vedic hymns. He’s also said to be the owner of the fabulous “cow of plenty,” Nandini (“delight”), which grants his every wish and accounts for his infinite wealth.

How to get into it:

• Perform Adho Mukha Svanasana. Shift onto the outside edge of your left foot, and stack your right foot on top of the left. Now swing your right hand onto your right hip, turn your torso to the right as you do, and support the weight of your body on the outer left foot and left hand.
• Make sure that the supporting hand isn’t directly below its shoulder; position the hand slightly in front of its shoulder, so the supporting arm is angled a bit relative to the floor. Straighten the arm by firming the triceps muscle, and press the base of the index finger firmly against the floor.
• Firm the scapulas and sacrum against the back torso. Strengthen the thighs, and press through the heels toward the floor. Align your entire body into one long diagonal line from the heels to the crown.
• If you’d like you can stretch the top arm toward the ceiling, parallel to the line of the shoulders. Keep the head in a neutral position, or turn it to gaze up at the top hand.
• Stay in this position for 15 to 30 seconds. Come back to Adho Mukha Svanasana, take a few breaths, and repeat to the right side for the same length of time. Then return to Adho Mukha Svanasana for a few more breaths, and finally release into Balasana.

September Challenge # Day 24 Balance Poses

Wow - I was impressed by those who tried and posted their poses yesterday- remember - it is about the journey, too, don't get upset if you can't do some poses!!
Today's posture is a bit easier and we practiced it :P
Scale Pose (Tolasana)
You will strengthen your wrists, arms, and abs, hanging in this balance pose.

How to do it:

• Perform Lotus or Easy Pose. Place the palms on the floor beside the hips.
• Exhale, push the hands against the floor, contract the abdominal muscles, and lift the legs and buttocks away from the floor.
• Hold suspended for 10 to 15 seconds. Then lower your legs and buttocks on an exhalation, change the cross of the legs, and repeat for the same length of time.

September Challenge # Day 23 Balance Poses

OK, thank you for beautiful Tree Poses yesterday, some naughty, some on holiday, but here is today's challenge:

Eight-Angle Pose (Astavakrasana)

Fire up your abs for this difficult asymmetrical arm balance - it is not as difficult as you might think - try it and post the pics!!! :)

How to get tangled into this posture:

• Stand in Tadasana (Mountain Pose), with your feet separated a bit wider than usual. Exhale, bend forward to Uttanasana (Standing Forward Bend), press your hands to the floor outside your feet. Then with your knees slightly bent, slip your right arm to the inside and then behind your right leg, and finally press the hand on the floor just outside your right foot. Work your right arm across the back of the right knee, until the knee is high up on the back of your right shoulder.
• Brace your shoulder against the knee and slide your left foot to the right. Cross the left ankle in front of the right and hook the ankles. Lean slightly to the left, taking more weight on your left arm, and begin to lift your feet a few inches off the floor.
• With the right leg supported on the shoulder, exhale and bend your elbows. Lean your torso forward and lower it toward parallel to the floor; at the same time, straighten your knees and extend your legs out to the right, parallel to the floor (and perpendicular to your torso). Squeeze your upper right arm between your thighs. Use that pressure to help twist your torso to the left. Keep your elbows in close to the torso. Look at the floor.
• Hold for 30 seconds to a minute. Then straighten your arms slowly, lift your torso back to upright, bend your knees, unhook your ankles, and return your feet to the floor. Stand back and rest in Uttanasana for a few breaths. Then repeat the pose for the same length of time to the left.

September Challenge # Day 22 Balance Poses

Oh yeah, we are already started the 4th week/theme in our Challenge - Balancing Poses - the first one is a nice one, enjoy it and don't forget to take a picture and post it to me!!! 

Tree Pose (Vrksasana)

Step-by-step instructions:

• Stand in Tadasana. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.
• Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot.
• Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor.
• Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together in Anjali Mudra. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.
• Stay for 30 seconds to 1 minute. Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.

September Challenge WINNER week 3 - Hip Openers

Woo hoo! This week I got so many pictures from many of you, I am so happy about it!! Thank you and the WINNER of out Hip Opener week is: Natalie :) She felt poorly last week so didnt get a chance to do the challenge poses, but she rocked it this week - well done with all the beautiful poses with a big smile, well done! Congratulations!!! You just won a really useful yoga book - enjoy it!! x x x

Thank you all for beautiful pictures!!!!!! :) and the new week and theme is just about to begin... mmm... :P