Deepening your Twists

To avoid compression and injury, it's important that you create length in the spine before and during a twist. Focus on three key actions: elongating the spine, twisting from the inside out, and breathing.

Practice by using this Ardha Matsyendrasana (Half Lord of the Fishes Pose) variation:

Start by sitting on the floor with both legs straight, then bend your right knee, placing the sole of your right foot on the floor outside the left thigh, as close to your thigh as possible. With clasped hands, hold your right shin just below the knee.

Use that action to help lengthen the spine, extending up through the crown of your head as you simultaneously root down through your sitting bones. On an inhalation, lift up from the base of your skull, keeping the chin parallel to the floor. On an exhalation, release the weight of your hips into the earth. Take a few breaths here and imagine creating space between the vertebrae as you continue the opposing actions of lifting up and rooting down. -YJ


-- Namaste Alyssa
Twitter.com/sunkissedyoga

Thread The Needle

Thread the Needle Pose is an asymmetrical pose that stretches your shoulders and upper back. This pose is also useful for stretching your neck and arms. You may find performing this pose gives you a feeling of contentment when you are upset or distressed.

This pose is called Thread the Needle Pose because you thread one arm under the other. By threading one arm under your other arm and resting your shoulder and ear on the floor, this pose provides a gentle twist to your spine.

You can practice Thread the Needle Pose to prepare for performing inverted poses, such as Shoulderstand and Plow Pose.

If you feel pressure on your knees in this pose, you can place a folded towel or blanket under your knees to make the pose more comfortable. Make sure you use caution performing this pose if you have problems with your neck, shoulders or knees.


-- Namaste Alyssa
Twitter.com/sunkissedyoga

Half Moon Pose

(ardha chandrasana)

Half Moon Pose is an advanced standing balancing pose that stretches your body in several directions at once – out through your legs, the crown of your head and your arms. This pose can strengthen your legs and buttocks, as well as increase the flexibility of your legs and hips. Regular practice of Half Moon Pose can also improve your balance and coordination.

To help maintain your balance in this pose, rest your weight on your supporting foot as you press it into the floor and extend your raised leg away from you with each exhalation. Concentrating on breathing evenly can also help you maintain your balance.

It is important to align your body correctly in this pose. As you perform the pose, keep your spine in a straight line and your head, shoulders and hips on the same plane.

If you feel any tension in your neck, do not turn your head up to look at your raised hand. Avoid Half Moon Pose if you are tired or have high blood pressure.


-- Namaste Alyssa
Twitter.com/sunkissedyoga

Balance in Warrior

In this version of Virabhadrasana III (Warrior III), you'll use blocks to support your upper body and a wall to take some of the weight off your lifted leg, helping you strengthen and stabilize your legs, hips, and sacrum.

Start in Tadasana (Mountain Pose), with your back facing a wall that's about a leg's distance away. Have two blocks handy. Fold forward into Uttanasana (Standing Forward Bend), lift your left leg behind you, and press your left foot against the wall at hip height so that it's parallel to the floor. Inhale as you lift your spine away from the floor and place one block under each hand. See that your hands are beneath your shoulders.

Build your pose from the ground up. Spring the arch of your foot upward. Then press the outer edge of your standing leg inward toward your inner leg. Next, imagine zipping up a long zipper from your inner ankle to your inner groin to help you lengthen the inner shaft of your leg. Lastly, shave the outer edge of your right hip back toward the wall behind you. Stay here for a few breaths, making sure that the whole leg works evenly; no part of it should feel slack.

Bring your attention to your upper body. Slide the front of your spine, from just below your navel, toward your heart. Do this without hardening your belly or sucking it back and up. Simultaneously, elongate the two sides of your tailbone away from your lumbar, toward the wall behind you. -YJ


-- Namaste Alyssa
Twitter.com/sunkissedyoga

Bow Pose

(dhanurasana)

Bow Pose is an advanced back bend that increases the strength and flexibility of your back and spine. In addition, Bow Pose stretches your abdominals, hips and the front of your shoulders and thighs. This invigorating pose also opens your chest, which can help improve your breathing.

Since this pose is an advanced back bend, you should gain experience with easier back bends, such as Bridge Pose, before you attempt Bow Pose.

In Bow Pose, stretching your legs away from your body helps to lift your head, chest and thighs off the floor. As your upper body lifts off the floor, keep your shoulders broad as you concentrate on lengthening your spine and using your entire spine to bend backward. If your lower back feels compressed, release your body down a bit or come out of the pose.

Always take caution when performing Bow Pose. You should avoid Bow Pose if you have back problems or high blood pressure.


-- Namaste Alyssa
Twitter.com/sunkissedyoga

Extended Side Angle

(parsvakonasana)

Side Angle Pose provides an intense stretch along the sides of your body, with an emphasis on stretching the sides of your waist and rib cage. You can practice this pose to strengthen and increase the flexibility of your hips, legs and ankles. This pose also opens your chest, which can help increase your lung capacity.

As you perform Side Angle Pose, keep your front knee over your ankle and the outer edge of your back foot in contact with the floor. Even though your weight will fall mostly on your front foot in this pose, try to center your weight as much as possible.

Proper body alignment is important in this pose. Keep your spine straight and your head, shoulders and hips on the same plane. To help align your body correctly, you can perform the pose with your back against a wall.

You should be very careful performing Side Angle Pose if you have lower back problems. If you have a stiff neck, do not look up at the ceiling in the pose.


-- Namaste Alyssa
Twitter.com/sunkissedyoga

Trikonasana

(trikonasana)

Triangle Pose provides an intense stretch along the sides of your torso, hips and legs. With regular practice of this pose, you can increase the strength and flexibility of your hips, legs, ankles and feet. This pose also elongates your spine and opens your chest, which can help improve your breathing.

It is important to be aware of the alignment of your body in Triangle Pose. Make sure your head, shoulders and hips are on the same plane. You must also keep your spine in a straight line from your head down to your tailbone. Practicing the pose with your back against a wall can help you find the proper alignment.

As you rest your weight on your back heel in this pose, you should feel stable and grounded through both of your feet. You should also feel comfortable in the pose, with your neck relaxed, your knees soft and your legs stretched, but not strained.

Use caution performing Triangle Pose if you have lower back problems.


-- Namaste Alyssa
Twitter.com/sunkissedyoga

Yoga Thrives

NEW YORK (WABC) -- Even though we're in a recession, some industries are booming. And one of them is yoga studios.

When it seems everything is crumbling around you, people often tend to look inward for ways of coping. And yoga, it appears, is one of those ways. Yoga doesn't just help people cope, it can also be transformative.

Elena Brower has a strong following. But these days, her classes at Virayoga are packed, with barely any space between the mats.

"Tuesdays and Thursdays are swelling to about 70 people," Brower said. "That's a lot of people."

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Some sneak out of work, but others find themselves there because they're not working.

"I don't have a steady job," one man said. "So I do a lot of yoga."

Job loss is the collateral damage from the recession, but for many, doing more downward dogs is a major plus.

"I dread going back to work," he said. "I want to live a healthier life, a more relaxed life. So I want more yoga and less work."

He is one of the nearly 350 new students who recently started going to Virayoga.

And down the street, Yoga Works just opened its sixth New York studio and third new studio nationwide since January.

At 13,000 square feet, and with three yoga studios, it's a big financial investment. But it is one that CEO Phil Swain thinks will pay off.

"A lot of people are only purchasing what's a necessity," he said. "We really believe that yoga is a necessity. It's a lifestyle, it's their health and wellness, it's community, and, frankly, it's entertainment. So we've seen activity up."

So while people are still shying away from spending money on material items, dropping nearly $20 on a yoga class is money well spent.

"It creates that relaxation, that sense of well-being, and I think it's really helpful in these times," Swain said.

Yoga certainly won't solve your financial woes, but...

"It will give you the confidence, the strenght, the fortitude, so that you can see what it is that needs to be done right now, what's next," Brower said.

And more time on a yoga mat means less time out shopping or feeling bad about what you can or can't afford.


-- Namaste Alyssa
Twitter.com/sunkissedyoga

Song On My Heart

When I get where I'm going
on the far side of the sky.
The first thing that I'm gonna do
Is spread my wings and fly.

I'm gonna land beside a lion,
and run my fingers through his mane.
Or I might find out what it's like
To ride a drop of rain

(Chorus:)
Yeah when I get where I'm going,
there'll be only happy tears.
I will shed the sins and struggles,
I have carried all these years.
And I'll leave my heart wide open,
I will love and have no fear.
Yeah when I get where I'm going,
Don't cry for me down here.

I'm gonna walk with my grandaddy,
and he'll match me step for step,
and I'll tell him how I missed him,
every minute since he left.
Then I'll hug his neck.

(Chorus)

So much pain and so much darkness,
in this world we stumble through.
All these questions, I can't answer,
so much work to do.

But when I get where I'm going,
and I see my Maker's face.
I'll stand forever in the light,
of His amazing grace.
Yeah when I get where I'm going,
Yeah when I get where I'm going,
there'll be only happy tears.
Hallelujah!
I will love and have no fear.
When I get where I'm going.
Yeah when I get where I'm going.


-- Namaste Alyssa
Twitter.com/sunkissedyoga

Downward Facing Dog

Downward-Facing Dog—a pose performed by standing on the hands and feet with the hips lifted to the sky—is one of the most popular yoga postures today. It is taught in many classes and is part of many styles of yoga. But why is it such an important posture? The simple answer is that it's great for your health!

Down Dog calms the brain and helps relieve stress and mild depression; it helps relieve the symptoms of menopause; it relieves menstrual discomfort when done with the head supported; it helps prevent osteoporosis; it improves digestion; it relieves headaches, insomnia, back pain, and fatigue; and it is therapeutic for high blood pressure, asthma, flat feet, sciatica, and sinusitis.

-- Namaste Alyssa
Twitter.com/sunkissedyoga