Get your Warrior III pose on.

Last week we explored Virabhadrasana II and the importance of building roots to find balance and stability. This week’s posture, Virabhadrasana III (Warrior 3) is a great continuation of these principles. Virabhadrasana III strengthens and tones the ankles, shins and thighs, while building strength in the back and shoulders as well. It is a difficult shape that takes focus and attention. When properly warmed up and aligned, you will be able to enjoy the freedom and lightness within the challenge of the shape.

To find Virabhadrasana III, let’s first come into Crescent Lunge. This shape will help you to find your roots and alignment so you can take flight safely and intentionally.

1. Begin at the top of your mat in Tadasana (Mountain Pose).
2. Inhale to lift your arms overhead.
3. Keep your spine long as you hinge forward to Uttanasana (Standing Forward Bend).
4. Place your hands lightly on the floor and use the strength in your belly to send your right foot behind you to the back of your mat.
5. Extend out through your right heel. Think about lifting the space behind your kneecap.
6. Root down into your left big toe mound and into your left pinky toe evenly.
7. Now, keeping your fingertips light on the floor, draw into your low belly and begin to find strength from your center. Once you have your foundation, lift your arms up overhead–maintaining the energy in your legs and in your center.
8. Let your attention rest in your center. From there, notice your energy lifting up toward the sky. Remember to keep the shoulders soft and relaxed even as the hands reach up. Hold here in Crescent Lunge for five full breaths.

To transition into Virabhadrasana III you will need to harness the energy in your center and keep your front leg strong and connected to the earth. The more focused and present you remain, the more balanced your shape will be.

1. To take flight, first find your breath.
2. Reach your arms forward alongside your ears. Your torso should stay strong as it hovers over your front thigh.
3. Next, soften into your front knee, and begin to bring your weight into your front leg. Be sure to spread the weight evenly so you are not leaning too far forward into your toes­–but instead you are pressing down through your heel and toes evenly.
4. Keep the torso toned and the arms extended as you lift your back foot from the ground.
5. As you lengthen your spine and even out your back, think about a long line from your fingertips to your toes–so that energy from your center is moving through the length of your body evenly.
6. Soften the muscles in your face and be sure to keep the back of the neck soft and long. Stay here for 5-10 breaths.

There are several key principles to consider in Virabhadrasana III.

First, the hips should be level. It is common for the raised leg to draw the hip up (in this case, the right hip), when it should stay even. It helps to think about the inseam of your raised leg (the right leg) turning up toward the sky.

Also, try not to lose the attention in your right toes–the foot should stay flexed with toes pointing straight to the floor and energy extending out through the center of your arch.

As you root down through your toes and energize your standing leg, remember to keep your knee soft so it is not hyper-extended.

To release, you can move out of the shape the same way you came in, or just lower your right foot down to meet your left and soften to Uttanasana. Rest here and when your ready, switch sides. Notice the differences in your body from side to side. And notice the level of awareness and attention it takes to root down and find stable ground.

Emily Buchholtz is a yoga instructor in Portland, OR. She believes everyone can benefit from a little more yoga.

The post Yoga Pose of the Week: Warrior III appeared first on EcoSalon.

A weekly series to guide you through new yoga poses, and teach you something about ones you might already know. 

As we transition into fall, yoga can help us to stay grounded and composed. We can always come back to the breath, and we can turn to postures that emphasize rooting down into the earth to cultivate stability and strength.

Virabhadrasana II (Warrior 2) is one of my favorite poses to reconnect and find my roots. It is a strong, focused, grounded and energetic shape. As you first get to know Virabhadrasana II it may feel challenging and complex, but the more frequently you revisit the shape, the more calming and centered it becomes.

To find Virabhadrasana II follow the steps below:

1. Begin in Downward Facing Dog. Find five full, round breaths here. Even better, take a few rounds of sun salutations to warm up and connect to your breath.
2. When you are ready, step your right foot forward between your hands.
3. Take the time to set your foundation. Resist the temptation to rise up with your arms immediately. Instead, root down through the ball of your right foot and into the center of your heel.
4. Then pivot your left toes out to the side of your mat and plant your left pinky toe down into the earth. Your front heel should intersect across an imaginary line with the arch of your left foot.
5. Continue to energize out through your left pinky toe and into your front foot. From the strength of your legs, begin to lift your arms up toward the sky and then open to the side–right arm moving forward over your front leg, and left arm extending open behind you.
6. Now breathe and check in with your alignment.
7. Take a glance down to the inside of your right knee and make sure you can see your big toe pressing into the earth.
8. Bring tone into your low belly and then tuck your tailbone so it is moving straight down through the center of your mat.
9. Keep your ribs full and soft but draw them into your midline slightly.
10. Now relax through your shoulders. Keep your shoulders stacked evenly over your hips and let the upper back be full and supported as you lengthen out through your fingertips–forward and back.
11. Soften the muscles in your face and let your gaze travel past your front fingertips.

Your legs should feel active–pressing strongly into your mat. And your upper body should feel settled and open on top of your foundation. Find five to ten breaths here. Notice the complexity of the shape. Virabhadrasana II is so beautifully grounding because the energy is moving in all four directions–it begins in your center and roots down through all edges of your feet as you strengthen your legs–then from your center the energy moves out equally in front and behind you–finally, there is a lift that radiates out through the crown of your head.

In Virabhadrasana II you are poised, grounded, and ready to face your day with strength and balance.

To find a really sweet release following Virabhadrasana II, keep the foundation in your legs and lift your right arm forward and up towards the sky. Allow your left hand to rest comfortably on your left leg, or find a half-bind with your left hand resting on your right thigh. Keep your shoulders and your neck soft and continue to find length in both side bodies. Then close your eyes and offer your heart towards the sky. From here you can use your breath to create a nice flow between these two shapes.

Emily Buchholtz is a yoga instructor in Portland, OR. She believes everyone can benefit from a little more yoga.

The post Yoga Pose of the Week: Warrior II appeared first on EcoSalon.

A weekly series to guide you through new yoga poses, and teach you something about ones you might already know. 

Surya Namaskar (Sun Salutation) means to “bow to the sun”–to welcome the day and offer a part of your practice as gratitude for the warming energy of the sun. This sequence of eight postures can be used to begin an asana practice, transition between larger poses, or stand alone as its own movement. There are many modifications and variations to this traditional sequence. The practice outlined below serves as just one way to honor yourself and the sun with greater awareness.

As you follow these steps, be sure to honor your body and move with your breath–so that the movement becomes a devotional dance with your breath as your guide.

1. Begin in Tadasana (Mountain Pose). Root down through the center of your heels and into each pinky toe and big toe mound evenly. Energize your legs, aligning your knees over your ankles and your hips over your knees. Tuck your tailbone slightly and begin to lift your chest fully. Keep your lower ribs drawing in as your shoulders soften down and back away from your ears. Now, lengthen the back of your neck as if you are holding an egg beneath your chin. Let your palms rest open by your sides, an invitation for practice.

2. Inhale to raise your arms out to the side and above your head. In Urdhva Hastasana (Upward Salute), gaze towards your fingertips and greet the sun.

3. Keep your spine long as you hinge from your hips, exhaling to fold over your legs and into Uttanasana (Standing Forward Bend). Release and bow to the earth.

4. Inhale for Ardha Uttanasana (Halfway Lift). Lengthen your spine by lifting your gaze and lifting your hands to your shins or out in front of you. Exhale, bring your left foot back into a lunge and inhale as your lift your heart and your arms to the sky.

5. Next, step your right foot back to meet your left and exhale into Plank Pose. Your palms should be shoulder-width apart. Press into your knuckles and your fingertips to release strain on your wrists. Hug your low belly in and extend out through your heels. On your inhale, allow your shoulders to move forward slightly, keeping the heels strong and the back supported.

6. Exhale to lower yourself into Chaturanga Dandasana (Four-Limbed Staff Pose). Keep your elbows close to your ribs, pointing to the sky and lead with your heart as you lower. Modification: If the elbows do not hug toward the ribs and the low back feels strained, drop your knees to the earth and lower from here.

7. Inhale, press into your palms, straighten your arms, engage your legs, and lift your heart into Urdhva Mukha Svanasana (Upward Facing Dog). Let your shoulders draw away from your ears and keep the back of your neck long here. Modification: Choose Bhujangasana (Cobra Pose) instead, a smaller back bend that keeps you safely aligned. Keep the belly on the floor and activate through your legs to draw your shoulder blades back and peel our heart forward.

8. Exhale, keep your belly strong to support your lower back, roll onto the balls of your feet, release your head between your shoulders and settle into Adho Mukha Svanasana (Downward Facing Dog).

9. Inhale to step your left foot forward into a Lunge. Exhale to bring your right foot forward to meet your left. Uttanasana (Standing Forward Bend).

10. Root down into the earth and inhale to lift your arms up toward the sky. Let your heart be open and your gaze lifted. Urdhva Hastasana (Upward Salute).

11. Exhale to release your arms by your sides for Tadasana (Mountain Pose). A sweet option here is to hold your hands at the heart center for Samasthiti (Equal Standing). This becomes a reminder to draw inward and move from your heart.

This concludes one half round of a sun salutation. To complete the round you need to perform the same sequence, leading with the opposite foot. This time, your right foot would step back first before plank pose, and would also step to the front first (before your second standing forward bend). Surya Namaskar is a devotional practice. It is an opportunity to move gracefully and bow to the sun. As you become more comfortable with the shapes you can add variations to personalize your salutation for the feeling inside any given moment.

Traditionally, this sequence is practiced outside, early in the morning, facing east. If your life and current routine allows for that, wonderful. And if not, move through this series anytime you feel like you need a sweet, stretching, devotional dance to refocus, gaze inward and offer some love to the sun.

Emily Buchholtz is a yoga instructor in Portland, OR. She believes everyone can benefit from a little more yoga.

The post Yoga Pose of the Week: Sun Salutations appeared first on EcoSalon.

A weekly series to guide you through new yoga poses, and teach you something about ones you might already know. 

Adho Mukha Svanasana (Downward Facing Dog) is one of the foundational poses for beginning an asana practice. As you transition between shapes you can use Adho Mukha as a place to ground yourself, reconnect with your breath, and find focus for the next movement. It is a beautiful shape that allows you to stretch your spine, shoulders, hamstrings, calves, fingers, and toes. At the same time, it builds strength through your arms and legs–making it both energizing and calming.

In a typical Vinyasa class you will likely revisit downward dog multiple times. And if you don’t have time for a full class, this is perfect for the “It’s-3PM-and-I’m-tired-of-sitting-at-this-desk-all-day” syndrome. Get up, stretch, release, strengthen, and refocus. It will make that last few hours of the work day much more tolerable.

To find Adho Mukha Svanasana, first come into Balasana (child’s pose). Settle yourself comfortably on your knees at the back of your mat. Keep the knees drawing together and pointing straight forward. Let your belly rest on top of your thighs as you sit your hips back on your heels.

From here, extend your arms long and press down through each knuckle and fingertip. Stretch your palms wide and send your breath into the space between your thumbs and index fingers. Strong, active hands will keep your downward facing dog supported. Next, tuck your toes, keep your knees bent, and lift your sitting bones back and up toward the sky as you lengthen your spine.

Continue to press down strong through your hands. To find the full expression of the pose, I like to keep my knees bent and shift my hips from side to side as I warm through my hamstrings and waist. Take several breaths to deepen and find your alignment. Be sure to keep your neck soft and relaxed between your shoulders without letting it hang loosely.

Now, find even more strength in your palms, breathe into your upper back so the shoulders can open up across your back and settle down towards your hips. Continue to extend through your spine and through your hamstrings. Bring a stillness to your posture and take five deep breaths. Let your Ujjayi breath support you here as you find an energized focus for your practice.

To come out of the shape, gently lower your knees to the ground and settle back into Balasana with your forehead connecting to the earth.

Emily Buchholtz is a yoga instructor in Portland, OR. She believes everyone can benefit from a little more yoga.

The post Yoga Pose of the Week: Downward Facing Dog appeared first on EcoSalon.

A weekly series to guide you through new yoga poses, and teach you something about ones you might already know. 

Yoga begins with breath. The breath becomes your focus, your guide, and your dance partner throughout practice. Traditionally, yogis practice pranayama (breath work) with asana (postures) to prepare the mind for deep meditation, chanting and devotion. As your yoga practice evolves beyond a physical expression to reach the mind and spirit, it becomes a life tool for transformation. Ultimately, an intentional yoga practice that can support you in becoming the best version of yourself–physically, mentally and spiritually.

To begin, we must start with the breath. In traditional Hatha yoga it is common to practice Ujjayi breath–often translated as “victorious breath” or “ocean breath”– It is a steady, full, rhythmic breath that softens the nervous system, quiets the chatter of the mind, and cultivates awareness. This intentional, focused breath will be your guide through your asana practice.
To begin, find a comfortable seated position. If the hips are open you might find cross-legged, full lotus or half lotus. And if the hips are tighter, try drawing the knees together and sitting upright on the heels.

*Tip: I like to use the support of a block beneath my sit bones to elevate my hips.

Begin to notice the natural state of your breath. Draw your awareness to the qualities of your breath–the depth, the length and the strength of your breath. As you bring ease into your breath, start to separate your practice from the rest of your day–so that you are present, on your mat, in your body. As you release everything around you, close your eyes, draw inward and start to give more attention to steadying your breath.

To find Ujjayi technique, inhale deeply through your nose and exhale fully through your nose. The muscles in your face should be soft and your mouth can close comfortably. Continue to inhale and exhale through your nose starting to notice an even rhythm–so that you are taking in a full breath and using the entire value of the breath. Ujjayi breath should be audible, but delicate–not loud, as if you are creating an ocean of waves with the richness of your breath. To create this sound, bring a slight constriction, a small hug, to the base of your throat. The breath should not feel forced or dramatic, but instead subtle and soft. Find an even inhale and exhale and let your Ujjayi breath settle you into your practice.

As your asana practice moves you into strong, challenging shapes it is important to keep the fullness of your breath moving freely through your body. It is common for the breath to become short and sharp when it should remain deep and full throughout practice. My favorite technique for connecting breath to the movement in your body and in your mind is the three part breath. It is a wonderful way to feel your breath, build awareness and tune inward.

To practice this technique, find a comfortable reclined position, typically on your back with shoulders relaxed, knees bent and eyes closed.

Bring your right hand to rest on your low belly and your left hand to rest gently on your heart. Start to initiate your breath from the low belly and allow it to rise up through your heart. With each inhale, feel your low belly rise into your right hand, then let your ribs expand and finally feel the heart lift at the top of your inhale. As you exhale feel everything soften into the earth. Continue with slow and even breaths–first filling the belly, then the ribs and third expanding through the heart center. Take several moments to feel the breath move through your body in three parts. Try to give your full attention to the breath and its movement as it prepares your mind and body for practice. Commit to keeping this breath with you throughout your practice and your entire day.

I hope these breathing techniques bring you more ease and more awareness for the rest of your week. Next week we’ll begin to integrate this breath with movement so be sure to check back!

Emily Buchholtz is a yoga instructor in Portland, OR. She believes everyone can benefit from a little more yoga.

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It’s time for asanas. 

September is National Yoga Month–a full month devoted to sharing and celebrating the myriad health benefits of yoga. All month studios and instructors throughout the world come together to share free classes, host events, and educate communities about all aspects of yoga. We’re joining in with our launch of the Yoga Pose of the Week series.

Every Thursday we’ll share a new posture, technique or sequence to support your yoga practice. Whether you are ten years into your body-bending, mind-expanding yogic path or just starting to breathe deeply and twist yourself into a pretzel, your body and mind will love a mid-week break to tune in, ease up and stretch out. Check back every Thursday for your weekly dose of yoga.

Can’t wait until then? Here are six more ways to kick off your National Yoga Month celebration:

• Get inspired by one of these great 50 yoga quotes.
• Spice up your sex life… with yoga of course.
• Find a sustainable outfit. Kick off your yoga practice with these sustainable yoga fashion recommendations.
• Take your practice outdoors. Here are five tips for celebrating sun-filled days by practicing outside.
• Clean your mat. It’s easy to make your own yoga mat cleaner, check out this DIY recipe.
• Listen to music. We have a yoga inspired playlist that’s made just for that purpose.

Image: jhoc

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