Creating a Yoga Flow: Recap Thru Week Nine

I am approaching week nine of my personal yoga flow journey. It turns out keeping up with posting is just as much of a challenge as keeping up with a daily flow practice. I also accidentally skipped an important transitional pose in Part Three of this series. So let’s recap.

Part One

I began with downward dog, child’s pose, and frog pose. These asanas get the blood flowing and awaken joints. It’s preparatory for more complicated asanas.

Part Two

From frog pose, I roll back onto my feet and sink into garland pose or malasana. This a grounding pose and that not only opens the hips but, with hand clasped at the chest, opens the heart for the practice.

Part Three

Next, I place my hands on the floor and push myself onto my feet for a forward fold. Sometimes my feet are close together or hip distance. These details are always important as your practice should reflect what feels right for you. The should have been the focus of my week three post.

Part Four

Once on my feet, I bend my knees into my armpits – or as close as possible – tighten my abs and firmly plant my hands into the mat/floor with spread fingers before me and lift my curled body into crow pose or bakasana. This pose is a test of balance, concentration and upper body strength.

Part Five

Next, I lower one leg to the ground and flexing the other hip and extending the leg straight back. Whichever side my foot is landed, I plant my fingers into the floor and twist my body and extended leg the opposite direction while the other fingertips reaches toward the ceiling . This is half moon or ardha chandrasana. Like most balance asanas, it tests focus. It also increases hip strength.

Part Six

I then lower the extend leg and arm to the floor, extend the planted leg back into the air behind me and push myself back into three-legged downward dog or eka pada adho mukha svanasana.

Part Seven

The foot of the extended leg then falls to the floor behind the body and takes on the support as the other leg straights and the arm on the side of the supporting leg raises overhead. This pose is called wild thing or camatkarana. This also engages the side body and helps with upper body flexibility. It is also helpful in reminding the Self how to let go and open up.

Part Eight

Continue to let the body fall back and plant both hands and feet onto the flow in wheel pose. This pose requires some back flexibility and upper body strength. It also requires trust in yourself for without it, strength is beside the point. Remember to breath!

Eight Nine

Lift on leg straight into the air as far as you can. Do not force this movement. Go slow. With repetition, the thigh and low ab muscles will strengthen as will your confidence.

Remember that your practice is your own and this will more than likely not play out the exact same way each time. Go with your gut and find your flow.

Happy flowing! Namaste.

Creating a Yoga Flow: Part One

Although now a highly ridiculed phrase, I’m on my “New Year New Me” game. Truthfully, every day is a good time to start enhancing ourselves and setting goals towards our ideal life. However, there’s something special about this season that seems to motivate us. Each year is like a new chapter in our lives in which we get to start fresh with new goals. Unfortunately, many of us tend to fall off the wagon within a few months, weeks, even days. Some find it scoff-worthy; you may even come across comical memes about it online. I think it’s unfair to judge the lot who strive for change even though many of us run into regular life obstacles which, frankly, don’t care about our timelines. On the other hand, some of us simply get bored or overwhelmed with all the goals we’ve set in front of us. I’m certainly guilty myself. So, for 2018, I’m taking a new approach to reaching goals by encompassing them into my yoga practice.

On January 1st, I will begin building a Vinyasa flow that will grow every week. For those new to yoga, Vinyasa is a yoga practice that uses a continuous movement from one pose to another opposed to holding a single pose for an extended period of time – although these methods can be somewhat combined. I’m beginning with 3 asanas and will add a different pose every week accompanied by meditation and a written journal in which I will explain my practice of the 8 Limbs. I will also post a video of the flow on Instagram for visual feedback. The goal is to track my progress throughout the year to see how much I improve mentally, physically and spiritually by the end of 2018. Weekly additions will hopefully ward off boredom and because I choose my own poses and because I am only adding one a week, I will reframe from getting too overwhelmed.

The initial three poses are downward dog, child’s pose and frog pose. Feel free to join me in this challenge and share your progress on social media also. Remember that yoga is more than just poses and physical fitness; it’s a lifestyle! However, it is what you make it and the possibilities are endless. Happy New Year! Namaste.