Posts Tagged ‘sasangasana’

Today is Makar Sankranti; Celebrate with Kite Pose!

January 14, 2013

butterfly kiteMakar Sankranti (Sanskrit: Shankramana = to begin to move) is a Hindu festival celebrated by many people to celebrate the New Year.  Sankrant, usually celebrated on January 14 is based on the solar calendar (most festivals are based on the lunar calendar). Makar Sankranti is the day when the Sun enters and begins to ascend into the Northern Hemisphere. The Sun represents knowledge, spiritual light and wisdom. During Makar Sankranti we are reminded to turn away from the darkness of delusion, and begin to enjoy a new life.  Our bright inner light begins to shine brighter and brighter as we gradually grow into purity, wisdom, and knowledge.

Kite Festivals are a popular way to celebrate Makar Sankranti.

KITE POSE 1 – Patangasana
(this asana is basically Warrior 3 with airplane wings)

HOW TO:

Begin in Tadasana (Mountain Pose).

Take a step forward with your Right leg.

Raise arms next to your ears as you transfer your weight into your Right leg.

Lift your left leg off the mat, and slowly hinge forward from the hips.

Your raised leg, torso and arms should be parallel to the floor. Arms back to sides like airplane wings

Drishti (eye gaze) is out over your front fingers.

(Repeat with the Left leg forward)

 

KITE POSE 2 – Falling Star (aka Soaring Eagle)

HOW TO:

Begin in 5-pointed star pose (legs 3-4 feet apart, arms at sides parallel to the floor)

Transfer your weight to your right leg

Hold for several Breaths

Return to 5 pointed Star

Repeat on the Left side

Makar Sankranti Blessing:
May the Makar Sankranti fire burn all the moments of sadness and bring you the warmth of joy, happiness and love”

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Welcome to the Year of the Dragon! Celebrate with Dragon Pose!

January 23, 2012

“Gung Hay Fat Choy!” (Happy New Year in Cantonese)

The Dragon is the 5th sign in the Chinese Zodiac, following the Rabbit.

If you were born in 1904, 1916, 1928, 1940, 1952, 1964, 1976, 1988 or 2000 your sign is the dragon.  Find your Chinese Zodiac Sign HERE.

Celebrate the New Year with Dragon Pose (Yin Yoga Variation of Runner’s Lunge)

Dragon Pose is great for the hips, groin, quads and can help with sciatica.

How to:

Baby Dragon (Modified Lunge)

Begin in Down Dog
Step your Right Foot forward, between your hands
Bring your Right knee directly over your right ankle.
Drop your Left Knee to the floor
Hold
Repeat on the Left

Variation:

If you want to go deeper….

Opt. 1:  Bring both hands to the Big toe side of your front foot
Opt. 2:  Bring your Forearms to the floor on the big toe side of your front foot: Baby Dragon Flying Low
Opt. 3:  Bring the top of your head to the floor on the big toe side of your front foot

Baby Dragon Flying High (Balancing Modified Lunge)

Begin in Baby Dragon
Bring your Hands to your Right knee
Hold
Repeat on the Left

Twisted Baby Dragon (Twisted Modified Lunge)

Begin in Baby Dragon
Bring your Left hand to the Big toe side of your right foot
Raise your Right Arm
Open your Right Arm out to the Right Side (twist to the side of the front leg)
Hold
Repeat on the Left

Variation:

Opt. 1:  Bend your Left Knee and hold your Left Foot with your Right Hand

Baby Winged Dragon (Modified Lunge with Hip Opener)

Begin in Baby Dragon
Bring both hands to the inside of the right foot
Allow your right knee to roll out to the right side
Come onto the little toe side of the Right Foot

Variation:

Opt. Bring your hands to Blocks

If you want to go deeper….

Opt. 1:  Bring your Forearms to the floor on the big toe side of your front foot
Opt. 2:  Bring your Forearms to the floor on the big toe side of your front foot, then use your right hand and apply a gentle pressure to your right knee, pushing out.

As always, BACK OFF IF THERE IS ANY PAIN!

Dragon Pose (Lunge)

Begin in Down Dog
Step your Right Foot forward, between your hands
Bring your Right knee directly over your right ankle.
Up on your Left toes, Left knee remains off the floor
Hold
Repeat on the Left

Variation:

If you want to go deeper….

Opt. 1:  Bring both hands to the Big toe side of your front foot
Opt. 2:  Bring your Forearms to the floor on the big toe side of your front foot-Dragon Flying Low
Opt. 3:  Bring the top of your head to the floor on the big toe side of your front foot

Dragon Flying Low (Balancing Lunge)

Begin in Dragon Pose
Bring your Hands to your Right knee
Hold
Repeat on the Left

Variation:

Opt. 1:  Bring your hands together in Prayer Position at Heart’s Center
Opt. 2:  Bring your arms over your head, interlace your fingers, index fingers pointing up
Opt. 3:  Begin in Opt. 2 and add a mini back bend

Twisted Dragon Pose (Twisted Lunge)

Begin in  Dragon
Bring your Left hand to the Big toe side of your right foot
Raise your Right Arm
Open your Right Arm out to the Right Side (twist to the side of the front leg)
Hold
Repeat on the Left

Variation:
Opt. 1:  Bend your Left Knee and hold your Left Foot with your Right Hand

Winged Dragon  (Lunge with Hip Opener)

Begin in Dragon Pose
Bring both hands to the inside of the right foot
Allow your right knee to roll out to the right side
Come onto the little toe side of the Right Foot
Hold
Repeat on the Left

Variation:

If you want to go deeper….

Opt. 1:  Bring your Forearms to the floor on the big toe side of your front foot
Opt. 2:  Bring your Forearms to the floor on the big toe side of your front foot, then use your right hand and apply a gentle pressure to your right knee, pushing out.  As always, BACK OFF IF THERE IS ANY PAIN!

Dragon Split
Begin in Baby Dragon
Slowly slid your Right foot forward, straightening out the Right Knee

Variation:
Opt:  Place a block under your right thigh

If you want to go deeper….
Opt: Slowly fold forward out over your Right Leg

Learn More Animal Poses Here

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Today Begins the year of the Rabbit in the Chinese Zodiac! Celebrate with Rabbit Pose (sasangasana).

February 3, 2011

(In the related Vietnamese Zodiac, the cat takes the place of the rabbit)

People born in:  1915, 1927, 1939, 1951, 1963, 1975, 1987, 1999 are Rabbits in the Chinese Zodiac.

Find out your Chinese Sign HERE

“Gung Hay Fat Choy!” (Happy New Year in Cantonese)

Celebrate the New Year with Rabbit Pose (sasangasana)
Rabbit Pose is the 23 pose in the
26 Poses of Bikram Yoga

Rabbit Pose is a gentle inversion that stretches and elongates your entire spine.

This pose helps relieve tension in the back, shoulders and neck.  It’s great for Posture and the Immune System.  It can alleviate symptoms of Colds, Congestion, and Allergies.  It can also assist with depression and Insomnia.

How to do the Rabbit Pose:

Begin in Child’s Pose.
(Prone position.  Low Kneel-bottom to heels.  Arms are at your sides, forehead to the floor)

Bring your hands to your Feet

Pull your Forehead toward your knees

Roll onto the top of your head

Exhale, Lift your hips (keep your forehead as close as possible to your knees)

Hold for 8 breaths

On your next Exhale, slowly lower your hips to your heels

Return to Child’s pose.

Rest for several breaths

Too much pressure on the top of your Head or under your Knees?
Double up your yoga mat (don’t go thicker than 2 layers under your head, it can make your neck unstable).

Some Rabbit Pose Variations:
Try Rabbit Pose with your arms crossed behind your knees or interlace your fingers and bring your arms into the air.

After you have completed your Rabbit Pose, Counter it with a back Bend like Cobra or Camel.

Learn More Animal Poses Here

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