Month: September 2016

Low Plank

Published by

This is one of my favorite shapes. I love how contained and strong the body feels in this asana – as if I could carry the whole word on my back (or at least a cute puppy…)! Another major component of our sun salutations, we come upon Chaturanga Dandasana aka Four-Legged Staff Pose or Low Plank in most yoga classes and it is crucial to perform this asana well-aligned to keep our body healthy and our practuce sustainable. Be where you are and take joy in building the strength it takes to lower your plank with control and ease. How to get into the pose: From Plank Pose, shift your shoulders a few inches forward of your wrists. Push the floor away by pressing down evenly through the base of each finger. Reach your heels back and firm the legs by lifting your kneecaps and pressing the tops of your thighs up. Draw your belly in and up to support your spine. On an exhalation, draw the elbows in as you lower down to Chaturanga …

Be still, my heart.

Published by

If you have ever consciously tried to be still in life you know the feeling: it doesn`t take too long and you begin to feel an itch here… an uncomfortable folding of your clothes there… discomfort in one of your limbs… the possibilities are endless and the pulling of the mind is strong. If you have ever made the effort to stay still during these arising feelings and sensations, you may also have noticed something else: whatever it is, that was calling your attention in one moment, will fade when you have ignored it for some time – only to be replaced by another distraction. This little game of the mind will keep going for quite some time. However, if you manage to stay still, and if it is a good day, the pulling of the mind may eventually cease and leave you to just be. These experiences bring us three very important insights. One: the mind will try to pull our attention away at first – we need to learn how to be still. Two: …

Plank Pose

Published by

Another basic, everyday asana is the good old plank pose aka Ardha Chaturanga Dandasana. While it is a pose that does not neccessarily look too exciting, it often proves to be challenging. Not only does plank pose require a certain amount of strength (arms & core), its biomechanics are also more complex than first expected. Understanding the dynamics of plank pose is definitely worth the effort though as this asana builds a strong foundation for your yoga practice and is extremely beneficial for your overall posture and strength. How to get into the pose: Come onto the floor on your hands and knees. Place your wrists right under your shoulders, with the creases of your wrists parallel to the short end of your mat. Spread your palms. Step both legs back, parallel and hip distance apart, grounding all ten toes. Reach your heels back and firm the legs by lifting your kneecaps and pressing the tops of your thighs up. Reach your sternum forward and your tailbone back towards the space between your heels. Push the …