The two main excuses for why we miss yoga is that 1) Yoga takes too much time and 2) Yoga is expensive. Throw those excuses out the window because this routine is free and takes only 18 minutes. Think about that. 18 minutes is nothing. Everyone has this time. Just eliminate a little bit of time on social media and on email and voila: You will have time for yoga! Get off of the internet and on to the “innernet!”
This is a short and sweet yoga practice meant to provide opening, centering and core strength. It includes a short savasana (relaxation) and meditation because that is what makes the physical yoga practice so powerful.
You will feel loose and free all day. Aside from this you will feel more productive and free and in touch with the most joyous side of our consciousness. You have arrived at the right place. No more excuses, press start now and “At Least do This” Yoga!
The Routine: Centering> Sun Salutations > Triangle > Revolved Triangle > Crow Pose > Boat Pose > Seated Forward Fold > Double Pigeon > Savasana (Relaxation / the real yoga) > Closing Meditation
Posted On: June 27, 2014 | No Comments »
Surfer’s Triangle is an incredible pose. There are some similar poses out there which have popped up in the last few years but this one I love because it is a mack daddy stretch for the psoas, oblique muscles, and chest muscles. That is, when it is done right. When it’s done wrong, it can be a back cruncher especially at the Sacroilliac Joint.
But after reading this, you will have the knowledge to make this not just therapeutic but outright ecstatic!
It is important to understand that this pose is really a combo of a side bend (opening the side waist), a back bend (opening the hip flexors + abdominals) and a triangle pose (opening the hamstrings and adductors.) Because it is not a linear pose where we are facing either straight forward towards the front of our mat or to the side of our mat, it will find muscles that you are probably not used to stretching but feel amazing to loosen up.
A Hybrid of Surf and Yoga and so practical for all Sports: One other note, take a look at Kelly Slater’s bottom turn (I flipped the image to match our photos, he’s not surfing goofy foot) to see where the name and the feeling comes from. If you are interested in yoga that fully increases your range of movement like I am, you will love getting off the frontal and sagittal plane that we normally face in yoga.
1) start with the right foot forward as per triangle pose and the left foot back, facing the long side of your yoga mat.
2) turn the right foot to the right a little and bring the weight to the outer right foot.
3) keep the right hand on the right thigh as for the preparation pose in the lowest photo (photo 2, figure 1) below.
4) sweep the left hand over the head and backwards
5) press the sternum away from the back left heel
5) Only if it feels comfortable, bring the right hand down to the floor.
HERE IS THE KEY TO NOT INJURE YOURSELF! Remember, you need to never at anytime think that getting the hand on the floor is the goal.
The goal is to keep the pelvis and chest leaning away from the imaginary vertical pole you are holding (figure 2) and to not collapse towards the floor (figure 1)
Take a look at the picture below. I shot this on a NY Subway because I wanted to demo that the idea is not to collapse your body weight into the floor which overly compresses the spine (Photo 1, figure 1) – Instead emulate what I am doing in Photo 1, figure 2 – that is, imagine the top left hand holding a bar and lean the chest and pelvis AWAY from the bar the left hand is holding.
Take a look at the pink vertical line I’ve placed in the photos. Notice in Photo 1, figure 1 on the left, the pelvis is behind that line. In Photo 2, figure 2 on the right, it is in front of it. As a very general rule, always have the pelvis in front of the line of the heels. When it falls behind it is much higher risk.
What you want to do it stay in the preparation for the pose in Photo 2, figure 1 below rather than collapsing towards the floor as in Photo 1, figure 1 on the left above. Notice even in the more moderate version of the pose my pelvis is in line with the heels.
Keep it therapeutic and juicy! Make the adjustments to keep the stretch in the key places outlined above (hip flexors and obliques.)
To see this pose in a yummy flow check out page 4 of this routine or download our new Earth Body Yoga video. Let’s rock it soon together and find some deep joy with this sweet pose!
Posted On: June 25, 2014 | No Comments »
Crow pose is a deeply invigorating pose… unless you don’t know how to do it, that is. Then it’s a terrifying journey into the fear of falling face first on the ground with no hands to brace you. Luckily, there is a way to finesse this pose. Once you see the technique you will realize it isn’t a big labor of Hercules and definitely not terrifying. Here goes:
1- Set up phase: (Photo 1)
Start in a squat placing the hands on the floor shoulder width distance apart.
Bend the elbows and place the knees on the back of the upper arms ideally way up near the armpits. A common mistake is to not bend the arms and place the knees on straight arms so they just slip off. It’s like rock-climbing with no toe hold.
Lift the hips higher than the shoulders and make sure your gaze is forward about 10 inches in front of the hands
2- Lift off phase (Photo 2)
Remember this pose is a counterbalance between the weight of the hips and the weight of the upper body. Have fun. Keeping the hips high, start to lean the weight of the shoulders over the hands. Relax, you won’t fall on your face if you use the arms and fingertips. At the point where the hips come forward need to gather the inner elbows in like you had a “Suzanne Somers Thigh Master” between the elbows and use the finger tips.
Notice how the angle of my forearms has changed from photo 1 to 2, in photo one they are about 80 degrees relative to the floor but in photo to the have shifted to 90. This is another big key.
Try lifting one foot up and if you are feeling it, lift both. Channel your inner child and find some “Wahoo!” Oh yeah, don’t forget to breathe.
3- Full pose (Photo 3)
For the full pose, the arms straighten as your head and shoulder shift even further forward
Keep riding the “in and up force” by activating the feet and hands and still squeezing your imaginary Suzanne Somers Thigh Master between your arms and legs. You will feel lighter, develop core stability and it’s impossible to be in a bad mood after a good crow pose. Enjoy!
Posted On: February 21, 2014 | 1 Comment »
Thanks for the epic day yesterday. So great to meet you all and I am super inspired for the next few days.
It was great to explore Relaxation (the Hammock Principle) in class.
In case you wanted to clarify, the Five states of Being in Blissology Yoga are:
1) Quiet Mind 2) Heart Wisdom 3) Thinking Mind 4) Inner Fire 5) Joy Body
You’ll get all of this in a (massive) manual today in our afternoon session.
As for today’s Journal Questions. I am sure you were freezing when I asked it so here it is again.
1) What is Love?
Is it simply a chemical experience like an increase of Oxytocin and Dopamine as modern science tells us or is it really an energy that exists in the universe that we tune into as the mystics tell us?
Most people interpret Love to mean romantic Love but is there something more universal? What is the common thread (if any) between Romantic Love and Universal Love?
2) Question 2 has to do with Relaxation.
What is your definition of relaxation? How do you personally know when you are relaxed?
3) Is there a connection between Relaxation and Love?
To understand this question, maybe ask yourself the inverse: If stress and tension are the antithesis of relaxation, does anything happen to our experience of Love when our minds and bodies are tight and stressed?
Looking forward to discussing this today after Erich Schiffman’s session (10:40 am). I hope everyone has thawed out after our reading on the beach. Of course, the night we go to the beach Happy Birthday again, Veronica! Next one to celebrate is Dylan’s birthday on Monday, although Alissa may take the attention and get the waiters to sing to her Cafe Gratitude style…)
SO STOKED for this great day! Expect a very technical and deep afternoon from 1:45-5:30pm and a nice flow class at 6-7;30 pm – we can head out for a dinner together after that for some of the high prana goodness here in Venice!
Posted On: February 6, 2014 | No Comments »
Q./ What is one mantra that is a remedy for your soul?
I repeat our Blissology Hammock Enlightenment Mantra often. Love feels to me like a force in the universe like gravity or electromagnetism. When we get relaxed and present like when we are alone in the beauty of nature or at the end of savasana our bodies, minds and hearts become an antenna to pick up this signal. This is what inspires my life and my teaching. The Mantra goes:
Blissology Hammock Enlightenment Mantra
“We want to make the world a better place,
By slowing down our frenetic pace,
By doing so we make a space,
To open up to Love and Grace”
Photo: Mike BernardEarth Body Yoga
Here is a little meditation that goes with this Mantra: