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

Posted by on Jan 13, 2017 in Evolution Blog | 0 comments

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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21-Day Back to the Mat Challenge: Day Fifteen. Staff Pose.

Posted by on Jan 13, 2017 in Evolution Blog | 0 comments

Welcome to Day Fifteen. Staff Pose, Dandasana.

Dandasana is one of the great underrated yoga postures. It can be a big power pose or it can be an introspective, meditative pose, depending upon your approach. For our 21-Day practice, let’s go for power. Dandasana is such a regal pose.

  • Take a seat with your legs straight out in front of you on the mat
  • If it is difficult to maintain the natural curve in your low back in this posture, sit up on some height – use a folded blanket or a yoga…
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21-Day Back to the Mat Challenge: Day Fourteen. Revolved Lunge.

Posted by on Jan 13, 2017 in Evolution Blog | 0 comments

Welcome to Day Fourteen. Revolved Lunge. Parivrtta Anjaneyasana.

Revolved Lunge builds confidence and inner strength as it counteracts fear and insecurity. This posture works on the Third Chakra, Manipura, or Lustrous Gem (the navel chakra). And is fun!

Enjoy the sequence we’ve shared to date, after several breaths in Tadasana:

  • Exhale to forward fold
  • Inhale, step your right foot back into Lunge (keep your left knee directly over your left ankle)
  • Lengthen through the back of your…
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21-Day Back to the Mat Challenge: Day Thirteen. Pyramid Pose.

Posted by on Jan 12, 2017 in Evolution Blog | 0 comments

Welcome to Day Thirteen, Pyramid Pose, Parsvottanasana.

Parsvottanasana is a great standing posture that combines forward bending with balancing – and in its fullest form, back bending.

After performing yesterday’s practice, ending with Vira II on both sides, come to the front of your mat in Tadasana. Here’s a closer look at Pyramid:

  • Keeping your feet hip’s width apart, inhale and step your right foot back 3-4 feet
  • Turn your back foot out slightly to about 45 degrees
  • Engage your legs:…
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21-Day Back to the Mat Challenge: Day Twelve. Vira II

Posted by on Jan 11, 2017 in Evolution Blog | 0 comments

Welcome to Day Twelve! Today we’re going to enjoy Vira II, Warrior Two.

In Hindu mythology, Virabhadra is Shiva’s most fierce protector. Like Athena who sprang from Zeus’ head fully armed and ready for battle, Virabhadra sprang from the head of an enraged Lord Shiva, who was so mad about an insult, he ripped some of his dreadlocks out of his head. One of them became Virabhadra.

Vira is the Sanskrit word for hero and Bhadra means friend. Virabhadra is a metaphor for righteous anger,…

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21-Day Back to the Mat Challenge: Day Eleven. Child’s Pose.

Posted by on Jan 10, 2017 in Evolution Blog | 0 comments

Welcome to Day Eleven, Child’s Pose. Balasana. Let’s turn it all the way up to Eleven.

Balasana is such sweet bliss, I’m never quite sure why it is not called Happy Baby. Child’s Pose calms the mind, improves digestion, stretches the lower back, and opens the hips. It is a wonderful resting pose that can be interspersed into any yoga practice at any time. Whenever you feel overwhelmed or ungrounded, just lower yourself down into Child’s Pose and press the center of your forehead (your…

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21-Day Back to the Mat Challenge: Day Ten. Runner’s Stretch.

Posted by on Jan 9, 2017 in Evolution Blog | 0 comments

Welcome to Day Ten. Today’s posture is Runner’s Stretch – Ardha Hanumanasana.

It seems only appropriate that we insert Ardha Hanumanasana, or Half Monkey Pose (aka Runner’s Stretch) into the sequence between each side of Anjaneyasana (as we learned yesterday, Anjaneya is Hanuman’s mom).

Runner’s Lunge is a deep stretch for the hamstrings, so please proceed slowly and mindfully. After performing your favorite version of Anjaneyasana (Lunge) with your right foot back:

  • Brings your…
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21-Day Back to the Mat Challenge: Day Nine. Lunge.

Posted by on Jan 7, 2017 in Evolution Blog | 0 comments

Welcome to Day Nine. Today’s posture is Lunge, Anjaneyasana.

In Hindu mythology, Anjaneya is the mom of Hanuman, who famously leapt across the ocean to rescue Sita, wife of Rama, from abduction. The splits are named for Hanuman. His mom’s pose is much gentler on the hamstrings.

Anjaneyasana opens the hips and chest, stretches the groin and legs, lengthens the spine, and builds strength in the lower body. And it makes you feel like a wonderful Olympic runner in the starting blocks of…

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21-Day Back to the Mat Challenge: Day Eight. Down Dog

Posted by on Jan 7, 2017 in Evolution Blog | 0 comments

Welcome to Day Eight. Today we’ll delve into Downward-Facing Dog. Adho Mukha Svanasana.

It is rare to find a yoga practice without a Downward dog in it and yet it is not often examined in detail. Today, we will break it down.

Some styles focus on pressing the heels all the way down to the mat, today, however, we’d like to focus on using Downward Dog to find length in the spine. Let’s start from the foundation with some subtle alignment points that can help make this happen:

  • Your hands…
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21-Day Back to the Mat Challenge: Day Seven. Standing Sun Breaths

Posted by on Jan 6, 2017 in Evolution Blog | 0 comments

Welcome to Day Seven. It’s been a whole week! Take a moment to congratulate yourself. Today we will focus on Sun Breaths.

One of the great joys of yoga is being completely in the present moment. Vinyasa, the linking of breath with movement is the perfect tool for such concentration.

In Uttanasana, Standing Forward Fold (as described in yesterday’s practice), take a full exhale, then on your next inhale, bring your torso to vertical as you sweep your arms out, reaching to the sides and…

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