Tag Archives: pranayama

how to… chaturanga dandasana (four-limbed staff pose)

17 Mar

chaturanga dandasana – four-limbed staff pose

lincoln park, capital hill, washington, dc

things to remember:

  • fire up the core (pull the bellybutton up and in toward the spine) to keep the center of the body lifted, even if the knees are down in the modified version
  • activate the legs (engage the quads, lifting the knee caps) to keep the lower body lifted
  • activating the the core and legs is especially important for the ladies with our lower center of gravity
  • send the gaze and heart forward- this will prevent the head from dipping down and weakening the posture
  • squeeze the elbows into the body as you exhale the body down from plank position (top of a push-up) into chaturanga
  • keep the shoulders back and no lower than the elbows (dipping the shoulders forward can cause injury, especially with multiple chaturangas throughout practice)

the MOST important things to remember:

  • do NOT do chaturanga dandasana if you have shoulder injuries. instead, modify or completely abstain from chaturanga so you can take care of your self and heal up.
  • cultivating the best form possible for your body is essential in keeping your shoulders safe.

more about chaturanga dandasana

of commitment and breath…

11 Jan

[read time: 2 minutes]

today is the first day of the 108 Days of Compassionate Commitment program and i am SO proud of everyone who has joined me for this journey.

together, we are creating the possibility of being both compassionate with ourselves and fiercely committed to acting in alignment with our intentions.

it is not enough to intend. we must take advantage of opportunities to do what is harmonious with true self expression.

we cannot stop at writing out what we want. desire is a powerful tool for manifestation when Continue reading

how to… adho mukha svanasana (downward facing dog)

28 Dec

[read time: 2 minutes]

in this pic: me giving a juicy and playful assist to my good friend and DC-based acupuncturist extraordinaire Nicole Mires – http://www.pekoedc.net/

even if you can’t get anyone to stand on your back and giggle with you, you can still access the joy and receive the benefits of down dog… once you get through the mental dance you might have to do to consider that it’s actually a rest position.

things to remember:

  1. from plank pose (heels over balls of feet, wrists beneath shoulders), inhale and activate the core lifting the belly button up and toward the spine
  2. exhale push the hips up high and surrender the heart toward the earth
  3. spread fingers wide and root down through Continue reading

how to… trikonasana (triangle pose)

15 Dec

[read time: 1 minute]

method & things to remember (example-left side):

  1. set the feet about 2.5-4 feet apart depending on your leg length
  2. turn left toes point straight out to the left; right toes in about 45 degrees
  3. root into the big toes of both feet and pull in the belly button for stability
  4. activate legs making sure to Continue reading

dream a healing solution

24 Nov

[read time: 2 minutes]

before i went to sleep last night, i prayed to dream of a healing solution for my shoulder…

i got the inspiration to dream a solution from a discussion i had with my awesome roommate, who mentioned Asclepions, centers dedicated to the god of healing, Asclepius, and designed for dream healing pilgrimages.

interestingly, i woke up with Continue reading