Abs for Handstand

I've been working on inversions for the past few months, and while I think my handstand is ok, I know there is a lot of room for growth. One of my intentions for the upcoming year is to learn to press into handstand (see this video, at the 23 second mark for an example). What I've learned is that a slow press into handstand requires a ton of core strength. Following Briohny's instructions, I tried out her ab exercise for learning to lift into handstand and let me just say it is one of the hardest ab exercises I've done (particularly most difficult as the feet come in close to the hands). If you give it a try, think less about dragging your feet and more about using your abs to lightly lift yourself up. Good luck!

Movement: In Balance

This is standing hand to big toe posture, or if you wanna get fancy with your Sanskrit, Utthita hasta padangusthasana A & B. Benefits include increasing strength in the legs and ankles, abdominals and improved balance. For more moving pictures, click here.

Yoga Tip: Yoga for the Holidays 3

Week three here of yoga for the holidays series (see week 1 and week 2). This week I was inspired by Meghan Currie, this unreal yoga teacher, who creates time lapse videos of her practices. It's a nice way to see the entire practice and get inspired. So today I am uploading two videos. The first is the first 10 minutes of my practice in real time- a gentle ten minutes to set an intention of being present, to get the circulation going, and get the muscles and mind warm and happy. The second video is my entire practice this morning in fast forward- apologies in advance for my husky making a high five appearance at the end. He doesn't like being left out of the spotlight. Have a merry weekend!

Four Yoga Poses for Legs & Butt

Yoga is fantastic for building and increasing flexibility, working on endurance, and mental clarity. It's also great for strengthening and toning, and I thought I'd put together a couple poses that focus on the legs & butt because so many of us sit for many hours during the day and over time that can shorten the hip flexors and hamstrings and make us lose a little of that umph in our rear. :) 

Warm up before you try these poses. Always be sure to move within a pain-free range. You can do them as they are, or you could incorporate them into your sun salutations.

Start in Tadasana (Mountain Pose), as pictured above. Feet and legs are together. Knee caps lifted and quads are engaged. Roll the shoulders back, let the hands come naturally forward. Turn the hands out slightly away from you, spreading the fingers. Broaden the collar bones, relax the shoulders away from the ears. Tuck the tailbone under and lengthen all the way through the crown of the head. Breathe evenly in and out. On your next inhale, step back with your left leg.

1. High lunge

Stay high on the back leg. Make sure your right knee is either directly above or behind the ankle (not in front of the ankle). Feel your feet rooting into the mat as your upper body feels lifted towards the ceiling. Inhale the arms up, shoulders away from your ears, fingers spread. Elongate from the heel of the left foot all the way through the fingertips. Breathe evenly for 5 breaths. On your next exhale, bend the left knee as your curl your fingers into fists and draw the elbows down and back.

2. Split squat

Inhale and straighten the left leg and bring the arms up overhead, once again into back into high lunge, Repeat 5 times, and go over to the other side. 

3. Chair pose

This is chair pose. Start in Tadasana as described in the first picture. On your next inhale, bend the legs and bring the arms up overhead, hands touching. Tuck the tailbone slightly to ensure your back in flat and not arched. Relax the shoulders away from your ears. Feel your upper body lifted as you root down into the mat. Sit a little lower. Breathe evenly here for 5 breaths.

4. Eagle Pose

Start in Tadasana, as described in the first picture. Inhale and cross your legs as if you're sitting in a chair cross-legged. If you can tuck your toes behind the calf, great. If not, don't worry about it! Inhale and cross your arms, and bend the elbows, intending to draw them down towards your belly button. Tuck the tailbone slightly under to ensure your back doesn't arch. Breathe deeply, sit a little lower. Stay here for 5 breaths, and repeat on the other side. 

Yoga Tip: Yoga for the Holidays 2

As a part of my Yoga for the Holidays series, I give you a 13 minute powerful yoga flow. Best for someone with a bit of experience, and best to watch it first and then try it out, just so you know what'll come next. My knees were bothering me (see my Lyme story if you're interested), so I have a lot of bendy knees going on to try to warm 'em up- feel free to just do what works for you. Hope you have a wonderful weekend.

PS-Last week's Yoga for the Holidays.

PPS- a really funny video about instagram.

Movement: Natarajasana

A little dancer's pose action today on the mat- one of my favorite poses.

PS- Wheel pose, kicks, and something I'm not very good at.