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Featured Yoga Teacher: Bonnie Glass, LCSW

Posted by on Feb 15, 2017 in Evolution Blog | 0 comments

Bonnie Glass loves Vermont. She has always vacationed here and though she has only lived here since July, already feels like it’s home. Like many New Yorkers, she got married here—on a mountain. Unlike most New Yorkers, she did it in January on Stowe Pinnacle, a moderate to difficult climb in summer, a serious undertaking in January.

Such a spirited wedding gives you a glimpse at who Bonnie is: a clinical social worker, a professional figure skater and coach, a yoga teacher, and…

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What does back pain have to do with breathing?

Posted by on Jan 25, 2017 in Evolution Blog | 0 comments

As a physical therapist, I’ve often associated low back pain with reduced exercise and possibly carrying a few extra pounds around on the abdomen. In fact, the standard care for low back pain (don’t stay in bed too long, start moving as soon as possible…) supports this association.

While I was attending a physical therapy course about women’s pelvic floor health, we spent a lot of time discussing the relationship between breathing and the pelvic floor. You may not know this but…

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Yoga Wall, Inversions, Controversy, and the King and Queen

Posted by on Jan 24, 2017 in Evolution Blog | 0 comments

The Yoga Wall is the new kid on the block of yoga props while inversions have been the mainstay of the yoga asana practice since the beginning of time. Recently though, some inversions have fallen into controversy due to their potential to cause injury when poorly executed. The Yoga Wall is not part of that controversy. Quite the contrary, it is a safe place to deepen your practice.

An Iyengar-style prop, the Yoga Wall uses straps and belts affixed to a secure wall to help yogis find…

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21-Day Back to the Mat Challenge: Day Twenty-one. Savasana.

Posted by on Jan 20, 2017 in Evolution Blog |

Welcome to Day Twenty-one. Savasana.

We made it. This is the yoga pose we’ve all been waiting for! And perhaps this posture is the purpose of every yoga practice? To get to a posture where we can just collapse into ourselves, simply enjoy the pulsation of the blood in the veins, enjoy the heart beating, and soak in the rejuvenating power of the yoga practice feels like a great goal (if yoga has a goal).

Twenty-one days of a daily yoga practice is a terrific accomplishment. Though…

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21-Day Back to the Mat Challenge: Day Twenty. Reclining Spinal Twist.

Posted by on Jan 19, 2017 in Evolution Blog |

Welcome to Day Twenty. Reclining Spinal Twist. Supta Matsyendrasana.

Twists feel amazing. They ease back pain, aid digestion, relieve tension, and increase feelings of calm. (Please note: if you have osteoporosis, consult your healthcare giver before engaging in deep twists.)

Enjoy Days 1-19 of our challenge, before hugging your knees into your chest and moving back into Savasana, take a Reclining Spinal Twist (on each side) in this way:

  • Take a full, long stretch, reaching your arms…
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21-Day Back to the Mat Challenge: Day Nineteen. Knees to Chest. Apanasana.

Posted by on Jan 17, 2017 in Evolution Blog |

Welcome to Day Nineteen. Knees to Chest. Apanasana.

Practice Days 1-18 of our challenge, before moving into Savasana, hug both knees into your chest and find balance in your body. Breathe and notice how the movement of your breath effects your back body.

Here is today’s complete practice:

  • Take a comfortable seat
  • Close your eyes, Bring your attention inward
  • Inhale, lengthen the spine, Exhale, keep that length
  • Notice deeply
  • Continue in this way for 10 or 20 breaths
  • Open your eyes and…
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21-Day Back to the Mat Challenge: Day Eighteen. Supta Utthita Hasta Padangustasana

Posted by on Jan 17, 2017 in Evolution Blog |

Welcome to Day Eighteen. Reclining Hand-to-Big-Toe Pose. Supta Utthita Hasta Padangustasana.

I know, right? When I first started practicing yoga, I made a point of mastering Utthita Hasta Padangustasana just because I loved the name so much.

Reclining Hand-to-Big-Toe Pose is an excellent pose for relieving low-back pain. It helps relieve sciatica and menstrual cramps. It stretches the hamstrings and the calves and strengthens the knees. Use a strap, if your hamstrings are tight.…

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21-Day Back to the Mat Challenge: Day Seventeen. Seated Twist

Posted by on Jan 16, 2017 in Evolution Blog |

Welcome to Day Seventeen. Seated Twist. Parivrtta Sukhasana.

Pavrivrtta means to revolve; Sukha means ease, pleasure; Asana is a seated posture that is firm but relaxed. January is the perfect month for this posture. Whenever I practice this pose, I think of Janus, the Roman god of beginnings, gates, transitions, time, and doorways. Janus has two faces – one looking into the past, the other looking toward the future. Janus was present for the beginning of the world and of life itself. He…

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21-Day Back to the Mat Challenge: Day Sixteen. Easy Pose.

Posted by on Jan 13, 2017 in Evolution Blog |

Welcome to Day Sixteen. Easy Pose, Sukhasana.

Sukhasana is also known as Pleasant Pose. Ah…It is the simple, cross-legged seated posture many yogis take to meditate and most kids take when they sit on the floor to play. Here are some tips for making it comfortable, easy, and pleasant for you:

  • Sit up on some height – such as a cushion or folded blanket
  • Padding under your ankles can also make the posture more comfortable
  • Relax your feet
  • Cross your shins
  • Let the weight of your legs…
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