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A fun balance pose yoga sequence for your vinyasa practice

Playing in Ardha Chandrasana during a recent trip to Florida. I love balance poses!

Playing in Ardha Chandrasana during a recent trip to Florida. I love balance poses!

How has this week of the Grand Cross been for you? I’ve been feeling balanced and energized. I’m getting stuff done – stuff like creating sequences for my vinyasa flow yoga classes. I love balance poses, and since I’ve been enjoying so much balance in my life I decided to share a balance flow that I like to play with. Give it a try. The worst that can happen is some  less-than-graceful transitions.

Start in Mountain (Tadasana). Inhale your arms overhead, then bend your knees for…

Chair (Utkatasana). Drop your arms to shoulder height, wrap your arms with the left arm on top, wrap your right leg around the left leg and make your way into…

Eagle (Garudasana), balancing on the left foot. Keep your weight in your left leg as you straighten your left knee, bring the right foot to your left inner calf or thigh and lift your arms overhead into…

Tree (Vrkshasana). Drop your right hand, lift your right foot behind you and grab your toes with your right hand. Press your foot into your hand to come to…

Dancer (Natarajasana). Release your foot, reach your right hand overhead and reach your right leg behind you, finding yourself in…

Warrior III (Virabhadrasana III). Keep reaching back with your right foot as you bend your left leg, put your right toes down and lift your torso for…

Crescent Lunge (High Lunge Variation). Spin your right heel down, open your torso to the right and drop your arms into…

Warrior II (Virabhadrasana II). Straighten the left leg and move to…

Triangle (Trikonasana). Shift the weight into the left leg, take a chance and reach for the floor in front of your left toes as you lift your right leg for…

Half Moon (Ardha Chandrasana). Rotate your torso until you’re looking at the floor and bring your arms to your sides like airplane wings. You’re in…

Airplane (Virabhadrasana III, variation). Bend your left knee while crossing the right leg behind the left and come down to a seated position, right leg bent on the floor, left knee lifted, left foot outside the right thigh. You are ready to twist to the left into…

Half Lord of the Fishes (Ardha Matsyendrasana). Without using your hands, see if you can stand up on your left leg into Airplane again. Reach your hands to the floor, bend your left knee and put your right toes down into a…

High Runner’s Lunge. Press the right heel down as you swing the left leg back and up into…

Downward Dog Split. Open the hips more by bending the left knee and lifting it towards the sky as the left foot drops towards the right hip. Then square your hips to the floor and swing your left knee under your chest to set it down behind your left hand in…

Pigeon (Eka Pada Rajakapotasana). Fold forward first, then lift your heart into the full Pigeon pose. You can bend your right knee and reach back for your toes with your right hand to add a quad stretch. Release Pigeon, make your way to your hands and knees, then drop your chest and chin and flow into…

Cobra (Bhujangasana). Press back to…

Downward-facing Dog (Adho Mukha Svanasana). Step your right foot between your hands, spin your left heel down and lift your arms overhead for…

Warrior I (Virabhadrasana I). Drop your arms behind your back, interlace your fingers and, keeping your feet grounded, fold from your hip to lower your torso over your right thigh. Drop your head towards your right instep. Come up with a flat back and return to Warrior I. Then reach for the floor and step the left foot forward into a…

Standing Forward Bend (Uttanasana). Lift to standing, reach your arms overhead and bring your hands to your heart to end in…

Mountain (Tadasana).

That’s it! After you do the whole sequence once, don’t forget to do the other side by balancing on your right foot in Eagle. And always give yourself a few minutes in Savasana at the end of your practice.

Enjoy! And if you’re not feeling balanced, don’t worry. The astrological craziness should calm down after the solar eclipse on April 29th.

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Watch out for creeping shoulders in these 7 yoga poses

Keep space under the ears in Paripurna Matsyendrasana (Seated Spinal Twist).

Keep space under the ears in Paripurna Matsyendrasana (Seated Spinal Twist).

If you’re an alignment junkie like me, you need to check out Katy Bowman’s blog “Alignment Matters!” In one particularly good post she reminded me why I need to be so careful in my yoga practice not to let my shoulders creep up my neck towards my ears. Yoga asanas provide an opportunity to correct some of the muscular imbalances I’ve created as I go through my activities of daily living, but only if I don’t bring those same movement patterns onto my mat. Stop reading this post for a moment and notice where your shoulders are. Have they crept up your neck? If you have creeping shoulders, here’s seven asanas where you’ll need to stay aware of them:

 

  1. Virabhadrasana I (Warrior I) Bring your arms over your head, shoulder width apart, palms facing each other. Could you get your arms up there without your shoulders climbing towards your ears? Drop the tops of your shoulders down so your shoulder blades move onto the back of your ribcage and feel the tension melt out of your neck and jaw.
  2. Virabhadrasana II (Warrior II) I see shoulder creep in Vira II all the time in my classes, as well as in my own practice. Float your arms out to the sides until they are shoulder height and hold them there. Notice where you start to feel the “burn” of the isometric contraction that’s keeping your arms in place. Is it in the tops of your shoulders and the sides of your neck? That’s the result of shoulder creep. Drop those babies down and feel the muscles in the tops of the arms take over.
  3. Paripurna Matsyendrasana (Seated Spinal Twist) You’ve got one hand on your knee, the other on the floor behind your back and you’ve just twisted to the side. Before you even think about turning your head to look over your shoulder, check out where that shoulder is. Are you trying to keep your spine long by lifting up with your shoulders? Untwist, drop the shoulders down and, instead, lift the bottom of your ribcage away from your hips. Now make the twist with your shoulders relaxed and lots of length in your lumbar spine.
  4. Bhugangasana (Cobra) You want your heart to move forward through your arms in Cobra, but if you’ve got a bad case of shoulder creep you may find yourself dragging your heart up by your shoulders then squeezing your shoulder blades together to push the heart through. Not only is that building tension in your neck, but you’re limiting the ability of the thoracic spine to lengthen into a beautiful backbend. As you lift into your next Cobra, slide your heart forward as you lift, keep your elbows hugging your sides and let your shoulder blades slide down without moving them towards the spine. Lift your ears away from your shoulders and lift the top of your sternum towards your throat and feel your heart open.
  5. Uttanasana (Standing Forward Fold) What? My shoulders just have to hang there. How can they be creeping up my neck? Watch somebody new to yoga, especially someone who is tight in the hamstrings or in the low back, try to get deeper into a forward fold. The knees lock, the low back rounds and the shoulders pull the upper back towards the legs, tightening around the neck with every breath. Yes, it happens. I’ve seen it. Worse, I’ve done it. (Hey, I was a yoga newbie once too.)
  6. Trikonasana (Triangle) Sitting right where you are, lift your shoulders up and in towards your ears. Now turn your head to one side. Feel that pinch where your neck meets the top of your shoulder? Bring your head back to center, drop your shoulders back into the relaxed position they were in before I told you to lift them and try the head turn again. Better? Next time you try to look up at your hand in Triangle, remember that.
  7. Setu Bandha Sarvangasana (Bridge) If you can’t get your hips very high in Bridge, it might be that shoulder creep again, only this time it’s the neck crunching down into the shoulders that’s causing the problem. Before you lift your hips, relax your shoulders and drop your chin towards your throat so the bottom of the back of your skull is resting on the floor. You’ll feel the back of your neck lengthen out of your shoulders. Once you’ve lifted, keep your chin tucked and move your shoulders towards your hips as you draw them behind your back. Now the heart can lift too, allowing the hips to lift higher.

 

Katy’s post shows what shoulder creep does to Downward-facing Dog. Next time you’re on your mat, notice where else your shoulders start climbing your neck. In which poses do you need to correct shoulder creep?

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