Tag: asana

Lisa’s Asana 101 | Bakasana | Crane | Crow

 

~5 MINUTES 4 POSITIVE CHANGE~

Crane Pose
Sanskrit: Bakasana
Benefits: Crane pose strengthens the arms and wrists, stretches the upper back, strengthens the core muscles, and opens the groin.

Lisa's Asana 101 | Bakasana | Crane or Crow

Lisa’s Asana 101
Just as I was a writing this I heard a very loud splat hit my window. I looked up as I saw some feathers float away. My hubby and I ran out to see what it was, and found a baby cardinal dazed and confused in the grass by my Four O Clocks.

My first reaction was to scoop him up so I did, just like a baby chick, holding down his wings. He squawked, then I began to talk to him and reassure him. I then felt Reiki energy giving him rest. He closed his eyes! He even began to slow his breathing down, as I walked around front and placed him back into his regular bush by my hummingbird feeder.

He gently walked onto the branch and is doing just fine!

What a little gift from above this Memorial Day.

When I first began to attempt this asana I would place folded blankets in front of me as a ‘crash pad’. Another prop we often use in class is setting two cork blocks end to end in the center of the mat. Come onto your hands and look up, bringing your knees all the way up to the back of your triceps or hug your knees around your arms as close to the underarms as possible. Step your toes up onto the blocks and lift up the belly.

Utilizing upper abdominal lock, Udhyana Bandha, is essential to get the lift you will need to fly! Practice lifting one foot and point the toes, then the other. Eventually you will lift both and take flight! This arm balance is very attainable. It may take you months or years, or may come easy.

I encourage you to take flight as you continue to practice Bakasana. Fall, crash, but get up and try again! The rewards of this posture are amazing.

Namaste.
Share

Lisa’s Asana 101 Pose of the Week | Utkatasana | Chair

Lisa’s Asana 101 Pose of the Week | Utkatasana | Chair

Benefits: Stretches shoulders and chest, strengthens the ankles, thighs, calves, and spine, reduces flat feet, and stimulates the abdominal organs, diaphragm, and heart.
Lisa Ware | Utkatasana | Chair

Lisa Ware | Utkatasana | Chair

Begin in Mountain Pose, Tadasana. Bring feet parallel, grounded, toes to touch. Reach fingertips wide near the sides of your body, crown of head lifting away with dynamic tension. Take 3 breaths.
Bring hands to heart center. Set your intention for your practice of yoga today.
Reach out and up sweeping the arms with the breath.
Lift arms to the sky on the inhale, reaching to the Earth on the exhale. Take 5 Circle Sweeping breaths here, making Angel Wings, as my friend Aubrey calls it, as if your swimming through honey.
Inhale.
Reach up, bringing the overhead, biceps by the ears, and relaxing the shoulders away, creating space between ears and shoulders.
Exhale.
Sit down into chair. Bring your tailbone down toward your heels.
Inhale, staying in the posture.
Lift your heart and the crown of your head.
Exhale.
Completely exhale, and sit down into Utkatasana to the very edge of your pose today.
Inhale. Reach up, staying in the pose,
Echale. Sweep arms back and down by sides. Repeat for 3-5 breaths, as this movement matches your breath with your body vinyasa movement.
Feel the Prana increase as the pose heats the large muscles of the legs and core.
Inhale.
Come up to Tadasana, standing.
Exhale.
Release the arms by the sides. Come back to the Mountain pose.
Finish by circle sweeping the arms out and up, and releasing breath as you reach down.
Pause in Mountain Pose and reflect.
Namaste.
Share