Archive for November, 2011

November 27th is Pins and Needles Day! Celebrate with Thread the Needle Poses!

November 26, 2011

In honor on Pins and Needles Day, try Thread the Needle Poses!

Thread the Needle from Table Pose

Come to Table Pose: hands and knees.
Wrist and Shoulders in alignment and Knees and Hips in alignment.  Top of feet flat

*Allow your weight to sink into your Right Hand,

Lift your Left Hand off the mat, Palm facing Up

Slide your Left arm under your right Arm

Allow your Left Shoulder and side of your head to come to the mat

Inhale and raise your Right Arm in to the air or

Bend your Right elbow, bringing your Right back of your Hand to your Left Hip

Repeat on the opposite side.

Thread the Needle from Child’s Pose

Come to Child’s Pose: Table, then push hips back onto your heels, arms extended, Then follow from ‘*’


Thread the Needle BALANCE           

From Table Thread the Needle Pose…

Thread the Needle ‘*’ then Lift Leg (if your right arm is raised, raise Left Leg)


Repeat on Opposite Side

Thread the Needle BALANCE with a Bind

Come into Thread the Needle Balance Pose

Bend the knee of your Right raised leg

Reach back with your Right Hand

Hold your Right Foot with your Right Hand (bind)

Press your Foot into your hand

Squeeze your shoulder blades together and

Turn your heart Chakra up

Drishti is to the ceiling

Repeat on the Left Side

More Calendar Theme Yoga Poses

More Table Poses Coming soon…. 

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If you have an open mind you will have an open heart, but to help the process along, let’s try some Openhearted Yoga

November 21, 2011

Start in a seated position for a few minutes of Centering

Set an intension for your practice.

Try this one from Pamela Leavey, “I am grateful for the new experiences in my life. My open mind and open heart reap many rewards.”

Climbing Stretch

Rock the baby (cradle the baby)

Switch the cross of your legs

Cat and cow (seated pose)

Rainbow Side Stretch

Chest expansion

Twist to each side

Chest expansion

Come to a low kneel , and Ride the Camel:
Inhale, tall kneel, cow
Exhale, low kneel, cat.
Continue to move at your own pace, moving with your breath- Inhaling into a tall keel Cow, Exhaling into      a low kneel cat, flowing from one pose to the other.

Transition into Table, curl your toes under and come to Down Dog.
Walk the Dog


Child’s pose with chest expansion


Down Dog

Openhearted modified lunge (each side)

Down Dog

Walk hands to feet,


Roll up to Tadasana (Mountain Pose)

Recenter, repeat your intention “I am grateful for the new experiences in my life. My open mind and open heart reap many rewards.”

Come to the top of the mat in Mountain Pose

*Beginning Sun Salutation to Lunge (left foot back)

Openhearted lunge


Down Dog

Openhearted warrior 1 (right foot forward)

Release hands, windmill arms to the floor (lunge)


Down Dog

Three Leg Down Dog (right leg into the air)

Right knee comes past the chest to ½ Pigeon

Openhearted pigeon

Release hands, hands to the floor, curl your left toes under

Three Leg Down Dog (right leg into the air)

Down Dog (recovery)

Right foot forward into lunge

Step left foot in, look up with a flat back

Exhale forward

Inhale reverse Swan Dive to standing

Repeat from * stepping back with the right foot

Dancer Pose Balance

Standing forward fold chest expansion

Inhale back to standing, little mini back bend at the top, release arms

Wide legged standing forward fold chest expansion

Release arms, hands to floor

Wide legged standing forward twist (each side)

Come to a Tall Kneel

Camel Pose

Rabbit Pose

Child’s pose

Inhale to a low kneel

Side Stretch each side

Staff Pose

Forward Fold

Staff Leg lift each side

Roll to back

Knees to chest, rock from side to side

Shoulder Stand


Knees to chest, twist to each side

Corpse Pose

Repeat your intention “I am grateful for the new experiences in my life. My open mind and open heart reap many rewards.”

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WORLD PEACE DAY NOVEMBER 17 Celebrate with a Peaceful Yoga Practice

November 16, 2011

Shanti, Santhi or Shanthi (from Sanskrit शान्तिःmeans peace, rest, calmness, tranquility, or bliss)

In honor of World Peace Day, try a Peaceful Yoga Practice:

Begin in Salutation Seal (Anjali Mudra or Hrdayanjali Mudra) for a few minutes of Centering:
Come to a comfortable seated pose, bring your hands together in Prayer Position at Heart’s Center.
Insure your hands and fingers line up, press your hands together gently.
Bow head slightly

Try chanting the Buddhist Compassion Mantra  ” OM MANI PADME HUM” (translation: ‘Hail the jewel in the lotus’)

Switch the cross of your legs for balance

Do a few Cat & Cow Stretches to warm up your spine

Rainbow Side Stretch (each side)

Seated Twist (both sides)

Transition into table,

Thread the needle stretch (each side)

Down Dog, Walk the Dog

Rag Doll

Recenter, perhaps repeat ” OM MANI PADME HUM”  (3x’s)

Active Crescent Moon Side Stretch

Come to the top of your mat
*Beginning Sun Salutation A to Down Dog

Step your Right Foot forward into Lunge
Bring your Left hand to your left hip, Left Heel rotates Down to the mat,
Invert your Right hand (Palm Facing Up),
Inhale into Peaceful Warrior (variation of Warrior 1)-hold for a few breaths

Straighten your Right Leg, turn hips and torso to the left side and add a mini side stretch toward your back leg,
Peaceful Triangle (variation of Triangle)-hold for a few breaths

Inhale back to torso center

Exhale and transition into Lunge (Right Foot forward)
One hand on either side of your front foot, up on your back toes or down on your back knee.

Step your Left Foot next to your Right foot

Look up with a flat back,

Exhale Fold Forward

Inhale reverse Swan Dive Back to Tadasana

Repeat from * with Left Leg forward

Half Moon Balance (Modification:  Hold Left Foot with Left Hand) -each side


Yoga Squat


Down Dog 

Child’s Pose

Roll to Sit
Fish Pose
Knees to Chest
Bridge or Wheel
Happy Baby
Rotated Stomach Posture

Savasana-” OM MANI PADME HUM”  (3x’s)






Peaceguy’s Prayer

May the people on this planet be changed.
Changed from hatred to love,
Changed from greed to giving,
Changed from selfishness to selflessness,
Changed from apathy to action,
Changed from jealousy to joy over someone’s accomplishments,
Changed from intolerance to acceptance,
Changed from being destructive to being constructive,
Changed from fighting to peace,
Changed from killing to protecting life,
Changed from censorship to freedom,
Changed from ignorance to education,
Changed from fearing our differences to rejoicing our variety.

May we each take it upon ourselves to feed the hungry, cure the sick,
house the homeless, educate the illiterate, love the unloved,
compete to do the right thing instead of winning at any cost,
make heros that teach our children to
make the world a better place instead of glorifying violence and war,
stand up and speak out against things that are wrong
instead of sitting back and waiting for someone else,
demand honesty from our governments,
demand honesty from ourselves.

May we each take responsibility for our own actions
and realize that by refusing to change ourselves,
we condone all the evils in the world.
If one person changes they teach others by example,
who in turn change and teach more,
one person becomes as a pebble rolling down a mountain,
picking up more pebbles as it continues,
becoming an avalanche of change.
It can happen, it must happen, it will happen.

(To make this prayer work, you have to change yourself. 
Copyright 1997 Don Morris. Feel free to use this anywhere and any place. All I ask is to reference this website if you do.)

LEARN MORE about Peace Guy’s Mission HERE 

 Please note International Peace Dayis always celebrated on September 21.

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Easy Self Guided Bareh Count Down Meditation

November 8, 2011

Bareh (बारह) is 12 in Hindi .

This is a great relaxation technique to do when ever you are stressed.  It’s perfect for unwinding after a long day.  It can help keep anger in check (think counting to ten).  It’s a perfect meditation to do when you can’t sleep (think counting sheep).

Come to a comfortable seated pose or corpse pose
Settle in, close your eyes and begin to take a few slow deep breaths.
When you are ready to begin…

  • Take a long slow deep breath in,
  • as you exhale, relax and release mentally say 12.
  • Inhale once again,
  • as you exhale, relax and release a little bit further,  mentally say 11.

Continue on in this way slowly counting backwards, relaxing and releasing with each breath out.

If you find that you reach zero and your mind or body are still racing, begin again at 12.

Learn More about MEDITATION, Click HERE

LEARN MORE Pranayama (Breath Control) HERE.
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Daylight Savings ends this Sunday (Nov. 6, 2011)…..Celebrate with Trace the Clock Poses

November 4, 2011

Daylight Saving Time (U.S., except Arizona & HAwaii) began Sunday, March 13, 2011, and ends Sunday, November 6, 2011.. Move your clocks ahead 1 hour in spring and back 1 hour in fall (“Spring forward, fall back”).

“I object to being told that I am saving daylight when my reason tells me that I am doing nothing of the kind… At the back of the Daylight Saving scheme, I detect the bony, blue-fingered hand of Puritanism, eager to push people into bed earlier, and get them up earlier, to make them healthy, wealthy, and wise in spite of themselves.”
― Robertson DaviesThe Papers of Samuel Marchbanks

Celebrate with some Trace the Clock Stretches….

Trace the Clock (body)

Imagine you are the hour arm on a giant analog clock.  Stretch to each hour point on the clock.

Begin in Tadasana (Mountain Pose)

INHALE arms up, interlace your fingers together, index fingers pointed up (12 o’clock)

EXHALE Move arms to the 1 o’clock position and stretch, INHALE

EXHALE Move arms to the 2 o’clock position and stretch, INHALE

Continue on stretching at each point on the clock, clockwise two times, then repeat stretching in counter clockwise position two rotations. I like to change the cross of my fingers before beginning the 2nd revolution.

Note: 6 o’clock stretch is a forward fold

Variation-instead of stretching at each our mark on your clock, try a continuous stretch moving between each hour smoothly in both a clockwise, and counter clockwise position.

Trace the Clock Eye Rotation
Eye yoga stretches can help improve vision and focus.  It can help ease eye strain and stress.
More Table Poses Coming soon….  

Come to a comfortable, seated position.

Keeping your head level, look up with your eyes.

Move your eyes to 1 o’clock, 2 o’clock etc…..

It should take 10-20 seconds for each complete rotation

Repeat in a counter clockwise revolution.

When you have complete tracing the clock in both directions,

Rub the palms of your hands together vigorously creating heat.

Close your eyes and place your warm palms over your eyes.

Enjoy your one hour longer weekend!

“Time, time, time, see what’s become of me,
While I looked around,
For my possibilities;
I was so hard to please”
Paul Simon (from A Hazy Shade of Winter)

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November is National Peanut Butter Month | Celebrate with Empty Peanut Butter Jar

November 1, 2011

“Nothing takes the taste out of peanut butter quite like unrequited love.”  –Charles M. SchulzCharlie Brown

Empty Peanut Butter Jar is a fun spinal warm-up exercise.

Begin in Table Pose:
Come to your hands and knees
Wrists and Shoulders in alignment
Knees and Hips in alignment
Back in neutral

Imagine you are in a giant, almost empty Peanut Butter Jar.
You need to use your body to get the peanut butter out of the jar.

You can move forward and back,
You can move from side to side.

You can do circles,
You can do a worm like body motion.

Move in anyway that feels right.

More Calendar Theme Yoga Poses

More Table Poses Coming soon…. 

See more POSE FOCUS posts HERE.
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