Posts

Dancing in the Moonlight

MoonlightOnce every three years or so there is a month with two full moons. The second is known as a blue moon. If you’re reading this on July 31st and you go outside right now, you’ll be standing under one.

Astrologers seem less excited about the second-of-the month aspect of today’s full moon than about the moon being in Aquarius. Breakthroughs in the midst of struggles are predicted. You’d do well to pay attention today.

But perhaps you were not even aware that the moon has just gone full. Why is the lunar cycle even important?

I grew up on the south shore of Long Island, on a skinny street between two canals. It was a poorly crafted street which went downhill as you traveled inland from the bay to its lowest point where the two canals dead-ended. When the moon was full, high tide was very high – so high that the ocean spilled over the bulkheads and flooded the street at that low point. If you needed something from the store, you were just going to have to wait a few hours.

Most of us live too cut off from natural phenomenon like moon tides to feel the consequences of the lunar cycle. But that doesn’t mean we should ignore it. The same gravitational pull that affects the tides draws gently of the water in your body. It changes you, in albeit subtle ways. When we start to pay attention – really pay attention – we become aware of those subtle changes.

Yoga is an excellent tool for building subtle awareness of your body. The practice of Chandra Namaskar, the moon salutation, taps into the cyclical nature of the moon while opening the hips, the seat of the second Chakra. The sacral energy center is the home of water energy. Water is changed by the moon. Do you see where this is going? The circling sequence of Chandra Namaskar itself represents the cycle of lunar transformation, the flow and ebb and flow and ebb that is the constant rhythm of life.

Are you tuned into the lunar cycle? Is it time to start exploring the moon’s ever-changing energy again? I’d love to hear from you. Share your comments below!

Spin and twist in my “Maypole Vinyasa” yoga flow

Ribbons wrapping around a Maypole

Ribbons wrapping around a Maypole

Happy May Day!

May Day, or Beltane, has a long history. It started as a Celtic fire festival celebrated on or around May 1, and included bonfires, Maypoles, dancing, and plenty of sexual energy. May Day marked the end of winter’s precarious, barren months and the passage into the summer growing season, when flowers bloom and the trees are green. Because the crops were still very young and tender, and susceptible to frost and blight, people did everything in their power to encourage their growth. The celebration and rituals were meant to insure that the warmth of the sun’s masculine energy would promote the fertility of the feminine earth.

My favorite May Day tradition is the Maypole dance. A tall wooden pole was erected with a number of long ribbons attached to the top. Dancers, often young men and women, would each hold the end of a ribbon. Circling the Maypole, men going in one direction and women in the other, the dancers would weave in and out and, as a result, weave the ribbons around the Maypole.

This afternoon I laid my yoga mat out in the space between our fire pit, vegetable beds and the “field” (the empty piece of property that borders ours). To emulate the circular Maypole dance, I created this fun vinyasa flow sequence which blends the masculine energy of Surya Namaskar with the feminine fluidity of Chandra Namaskar. I mixed in an oblique twist in Chatarunga Dandasana and Vasisthasana (side plank) to flow like those ribbons wrapping around the Maypole.

 

Sorry for the shaky video. It turns out ten-year-old boys do not make good tripods.

Enhanced by Zemanta

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.

Enhanced by Zemanta

Free your inner chaos and flow through Dancing Star

“One must still have chaos in oneself to
be able to give birth to a dancing star.”
Friedrich Nietzsche

 

Dancing star in my art journal.

Dancing star in my art journal.

Do you pay attention to the folks who pay attention to the stars? If you do, you know that we’re in the thick of it right now. There’s a planetary alignment called a Grand Cross going on and it’s stirring up all kinds of stuff. (There’s a great post here about what to expect this week.)

I created this vinyasa yoga flow sequence, which I call Dancing Star, in 2011, but it seems appropriate to share this week.

The circular pattern of the flow fills the whole mat, and the ever-changing focal points give you a nice sense of the cosmic chaos. The movements flow through five-pointed star and dance in and out of triangle pose on the way around the mat.

Roll out your mat, free your inner chaos and be a dancing star.

stand in tadasana
reach overhead and fill your lungs with a big inhale
as you exhale, fold into uttanasana
lift halfway up, hands to shins, and extend your spine
jump (or step) back and lower yourself to chaturanga dandasana
lift to urdhva mukha shavanasana
reach back into adha mukha svanasana
lift your right leg behind you into a down dog standing split
step your right foot forward between your hands into
runners stretch
spin your left heel down, reach your left arm forward
then up, lifting you into
virabhadrasana II
straighten your right leg and bend to the right
into trikonasana
lift your torso upright
turn your right toes toward the side of your mat and feel
five-pointed star
drop your arms down
sweep your hands together in front of your heart, then
press your hands overhead
open your arms back to shoulder height
turn your left toes toward the back of your mat
and bend left into trikonasana
lift out of triangle, bend your left knee and take
virabhadrasana II
windmill your arms to the floor framing your left foot
in high lunge
step back to plank and take the vinyasa to down dog
lift your right leg behind you
step your right foot forward between your hands
and flow from lunge to virabhadrasana II to
trikonasana to five-pointed star
(you should be facing the other side of your mat this time)
bring your hands together at your heart then press them overhead
turn your left toes to the front of the mat
and flow to triangle then warrior II and back to lunge
step back to plank and vinyasa back to down dog
now you’ve circled all the way around your mat
you’re facing front again
repeat the flow, beginning with your left leg this time
you’ll circle around in the other direction
when you flow back to down dog facing the front of your mat
hop (or step) forward
lift halfway up
fold deep and let go
come up to standing, reaching your arms overhead
return to tadasana
smile
you’ll make it through
Enhanced by Zemanta