Five Minute Yoga

Five Minute Yoga Any age, any ability, anywhere... if you've got five minutes, you can do yoga!

11/21/2019

My doctor has cleared me to do light, gentle yoga. Not more than 10 minutes per day, but I really just need five, right? 😊 I am to monitor any stress or pain during and after and report when I return for my second post-op appointment. Keep your fingers crossed!

10/06/2019

Apologies for the silence, friends. I have been dealing with a serious injury all summer and I am slated for surgery on Tuesday. Should that go well, I’ll be documenting my very slow return to yoga soon. Wish me luck!

New Halloween decor in the studio.
09/15/2019

New Halloween decor in the studio.

Vacations may mean a break from work and household obligations, but they don’t mean time off from self care. Yoga is suc...
09/11/2019

Vacations may mean a break from work and household obligations, but they don’t mean time off from self care. Yoga is such a vital part of our well being, both mentally and physically. Wherever you are, there are always opportunities to fit in a pose, a flow, a practice. Chances are you’ll wrap up your vacation with as much energy as you had at the start.


When it all boils down to the basics, yoga is about two key principals: 1. We are all connected and unified in this univ...
08/21/2019

When it all boils down to the basics, yoga is about two key principals:

1. We are all connected and unified in this universe

2. Back health, strengthening, stretching, and safety.

While one factor is more metaphysical, the other is purely physical. Asanas are “comfortable seats,” meant to allow the spine to rest (for example, Balasana/Child’s Pose), stretch (for example, Paschimottanasana/Seated Forward Bend), and strengthen (for example, Sarvangasana/Shoulder Stand). Even a simple pose such as Padangustasana/Toe Stand (photo) involves engaging the back in an erect manner, then using the transverse and re**us abdominal muscles to additionally support the position. The spine is literally the backbone of our physical being. When practicing — or when doing any activity — take a moment to notice its engagement (or lack thereof).


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Sore knees? If your knees ache from active sports or arthritis, going to Balasana/Child’s Pose may not be the restful po...
08/15/2019

Sore knees? If your knees ache from active sports or arthritis, going to Balasana/Child’s Pose may not be the restful position you need. The physical stress of resting on an aggravated joint paired with the mental stress of possibly causing yourself more harm will undo all the positive work your yoga practice has brought. Instead, opt for Apanasana/Knees to Chest Pose. As a supine pose, there is no stress or weight bearing for your knees. Gravity allows you to ground yourself into your mat. Bringing your knees in allows you to rest your legs and offers relief to your back and neck. Rest as long as you’d like, breathing deeply. You can even rock from side to side to gently massage your lumbar.

Similar to Downward-Facing Dog yet a pose all its own, Dolphin Pose/Makarasana is the preparatory pose for all elbow sta...
08/07/2019

Similar to Downward-Facing Dog yet a pose all its own, Dolphin Pose/Makarasana is the preparatory pose for all elbow stands. It also serves as an excellent and deep hamstring stretch and a shoulder/triceps strengthener. Unlike Down Dog, in which the arms angle forward and slant downward to create a triangle with the body, Dolphin has the forearms solidly planted, shoulder width apart, palms facing down. Elbows should be aligned directly below the shoulders. This is CRUCIAL! Without proper arm alignment, your elbow stand will not have a solid base to support it. Gaze should be downward. Use Dolphin as an alternative to Downward Dog and, when you are comfortable in the pose, start inching those feet forward towards your elbows. This will bring your hips into an aligned position above your arms, and you will (eventually) be ready to lift your legs from here into an elbow stand. Yoga pants by .

Always analyze a pose fully before trying it. If you look beyond the initial appearance, you will often discover that mu...
07/29/2019

Always analyze a pose fully before trying it. If you look beyond the initial appearance, you will often discover that much more of the body is involved. Tadasana/Mountain Pose is not simply standing still, but extending downward through your fingers, reaching upward through your skull, grounding through your feet. Balasana/Child’s Pose is not simply curling back but pushing backwards with your hips, stretching your shoulders forward, and your chest downward. The more complex the pose, the more parts of the body are involved. This Dwi Pada Koundayasana/Extended Side Crow involves legs and arms, but the hips and shoulders are also very strongly involved. Yoga can be relaxing, but it can also be very active and strength building.


Curious about arm balances? If you’ve looked at them but aren’t sure where to start, try this approach to Kakasana/Crow ...
07/22/2019

Curious about arm balances? If you’ve looked at them but aren’t sure where to start, try this approach to Kakasana/Crow Pose:


1. Start by practicing a deep squat, especially Malasana/Garland Pose. Deep squats will prepare your pelvis for the close positioning of your knees to your triceps.


2. Also practice Uttanasana/Standing Forward Bend. Practicing placing your hands on the ground while facing downward should dispel the unease of having the ground close to your face.


3. Once comfortable with these, go into Malasana/Garland pose. Place both hand directly in front of you. Place your knees so that they snugly rest against your triceps. Then slowly lean forward, shifting your weight from your feet to your hands. Hold the shifted-weight pose for a few breaths, then return the weight to your feet. Repeat this several times.


4. When you are comfortable shifting your weight to your hands, repeat step 3 but, this time, lift one foot off the ground and hold. Squeeze the corresponding knee against your triceps for more stability. Return your foot to the ground, then repeat on the other side.


5. When step 4 is comfortable, try the same thing except this time, alternate feet with a tap. You’ll be quickly lifting one foot, then tap it back down to the ground as you lift the other foot, then tap the second foot down as you lift the first and repeat. Do 10 lifting taps on both sides.


6. Comfortable with lifting taps? Then you’re ready! Lift one foot, squeezing that knee against the triceps. With that foot lifted, lift the other foot, also squeezing the triceps. IMPORTANT: keep your arms bent at as close to a 90° angle as possible! This angle creates the triceps shelf for your knees! Keep your gaze down and, when ready, bring your feet together.


Once you are comfortable with Kakasana/Crow Pose, you can shift into Bakasana/Crane Pose by straightening your arms and lifting your feet. 😊


Remember! If you feel unsteady at any time, put your feet down and shift your weight back to them from your hands!


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