Rise Up at Home

April : Cobra

Welcome to Cobra pose, a heart opening back-bend. Cobra creates energy in the body, opens the chest and lungs, strengthens the spine, stimulates digestion and firms the buttocks.

1. Lie face down with your forehead on the floor and legs straight, tops of the feet on the floor. Place your palms on the floor, fingers spread, with the tips of the fingers in line with the tops of the shoulders. Hug the elbows against the ribs.
2. Press the thighs and pelvis firmly into the floor and tighten the buttocks.
3. Inhale and slowly lift forehead, chin then chest off the floor with your back muscles only. You may press down through your hands and lift more if you want more of a stretch.Pelvis stays on the floor.
4. Gently pull the shoulders back and down, away from the ears, lifting the upper chest.Breathe.
5. Exhale as you slowly lower back down to the floor.

Do not practice Cobra if you are pregnant, have a back injury or carpal tunnel syndrome.

May : Spinal Twist

Supine Twist (you can do this in bed in the morning if you like):

1. Lie down on your back and breathe
2. Inhale, then exhale and bend the right knee and hug it to your chest
3. Inhale. Holding the right knee with the left hand, slowly twist to your left and exhale
4. Inhale and extend your right arm perpendicular to your body (see photo) and gently roll your head to the right
5. Exhale and adjust the left shoulder by sliding it to the left to allow shoulder blades to be flat on the floor or bed
6. Have pillows or a block nearby to place under the right knee as needed. Breathe deeply. You should feel very comfortable in this pose. If there is any discomfort, adjust the pose
7. Gently unwind and return to original position. Repeat on other side

Variation: Bend both knees for the twist.

June : Child’s Pose

Yoga generally focuses on stretching and opening the body. The purpose of Child’s Pose is different. Child’s Pose teaches us to turn inward and find shelter. This is a calming pose that gently stretches the lower back. It is a good pose to take during class when you need rest.

1. Kneel on the floor.
2. Sit back on your feet if possible. Allow your big toes to touch and keep your knees hip distance apart.
3. Inhale. Exhale as you lower your chest to your thighs. If this is not comfortable, fold up a blanket and put it between your back thighs and calves.
4. Rest your forehead on the floor. You should feel comfortable. Use a block or cushion to rest your head on as needed.
5. Allow your arms to rest on the floor, palms up, alongside your legs.
6. Feel your spine lengthen from your tailbone to your skull.
7. Explore your breath in this pose. Notice the rib cage expanding and the feeling of breathing through your back.
8. Hold this pose for 30 seconds to a few minutes. When ready, use your hands to push yourself back up to a sitting position.

Variations:
Use a cushion to rest your upper body or a block to rest your forehead.
Wide legged Child’s Pose (see photo).
Arms may be extended in front of the body.
Caution:
If you are pregnant, practice wide legged Child’s Pose with a block for your forehead or a bolster for your upper body to make space for baby. If you have a knee injury, practice this pose with an experienced instructor before trying on your own.

July : Head to Knee Pose

The head to knee pose, Janu sirsasana, quiets the nervous system. It creates peace and stillness and gives the abdominal organs a little massage. Janu sirsasana is both a forward bend and a twist that stretches the spine, hamstrings and groin area. This pose allows you to choose the depth of your stretch. It’s good for beginners and experienced yogis.

1. Sit on the floor with a folded blanket under the hips. Stretch your legs in front of you. Move the meat from your sit bones so they are in contact with the floor.
2. Bend the right knee and place the sole of that foot on the inner thigh or inner calf of the left leg. Place a pillow or block under the bent knee if it does not touch the floor. Place a rolled blanket under the extended knee if it does not touch the floor.
3. Inhale and turn your torso slightly so it is in line with your extended leg. Exhale.
4. Inhale and lengthen the spine upward, raising your arms and keeping them parallel with your ears.
5. As you exhale, engage abdominal muscles and slowly lower the torso to the extended leg, keeping the back straight.
6. Lower the arms and hands to touch the floor and let the head relax without hunching the back. Breathe.
7. To release the pose, inhale and use your fingertips to walk your torso back to a sitting position.
8. Rest the backs of your hands on your thighs and sit in stillness for a few breaths. Then repeat on the other side.

Variations:
Use a strap.
Revolved head to knee pose. Ask your teacher if you’d like to explore this pose.

Caution:
Take care if you have asthma or a knee injury.

August : Pigeon Pose

Pigeon pose, or Eka Pada Rajakapotasana in Sanskrit, is often described as the “king of the hip openers” as it works in more than one way by opening the hip of the front leg and stretching the muscle of the hip through the back leg. When practiced regularly, your hips will feel more comfortable while walking, standing and sitting. There are many variations for Pigeon Pose, ask your yoga teacher about them in class this month. There’s a pigeon variation for everyone!

**Be sure to do some warm up stretches before attempting pigeon. Reclined pigeon pose is a good warm up (and is actually the only pigeon pose I like to do).

1. Starting on all fours (table pose), inhale and bring the right knee toward the right wrist.
2. Allow the right calf to rest on the floor in front of you. Experiment with this step, there should be no pain in your knee. **Use props (blankets, pillows, blocks) as needed to support your hips.
3. Exhale and lower your hips as you stretch your back leg out. Let the top of the back foot rest on the ground. Use your core muscles to keep your hips aligned.
4. Inhale as you gently press up on hands or fingertips. Lengthen your back and open your chest. Breathe.
5. Option to slowly lower down to forearms if this is comfortable for you. Or stretch arms in front of you and rest your forehead on the floor if this is comfortable for you.
6. Slowly come back to hands and knees and repeat on the other side.

Variations:
Use blocks or rolled up blankets or pillows if hips are not comfortably aligned in this pose.
Reclined pigeon, seated pigeon, king pigeon, double pigeon.

Caution:
Do not practice pigeon if you have a knee injury or sacroiliac problems.

September : Warrior Pose 1

1. Standing straight with arms at sides and feet hip distance apart, step one foot back as far as is comfortable for you. Turn the back foot slightly out.
2. Engage the muscles in the abdomen, place hands on hips and turn chest and hips to face forward.
3. Inhale, raise the arms up as far as is comfortable, keeping the chest open.
4. Exhale, bend the front leg as far as is comfortable but make sure the knee does not move in front of the ankle.
5. Breathe in this position for 3 or more breaths.
6. Lower arms and step the back foot forward to join the front foot. Breathe. Repeat with the other leg.

November : Downward Facing Dog

Downward Facing Dog or ‘Down Dog’ (Adho Mukha Svanasana in Sanskrit) is a yoga favorite for many. It quiets the mind while energizing the body. Down dog stretches the shoulders, legs, feet and hands. It can help relieve backache, sleeplessness and fatigue. It’s a perfect transitional pose to use when moving from the mat to standing and can be used as a resting pose as well.

1. On the floor on your hands and knees (table pose), spread your fingers and curl your toes under. Inhale.
2. Exhale and lift hips up, using your abdominal muscles and pushing down through your feet. Keep the knees slightly bent as you push up with your leg muscles.
3. Inhale. Push with your arm muscles to lift the hips and allow your chest to drop between your arms. The heels will lower closer to the ground as you push your thighs back and lift your hips. Heels do not need to touch the ground. Take care not to lock your knees. The focus is a straight spine, not straight legs.
4. Breathe. Open the chest by rotating the shoulders gently outward and press into the mat with the bases of your fingers. Feel gravity pull your heart closer to the ground. Feel the stretch in your hamstrings. Option to “peddle” feet by lifting one heel then the other. Hold for 4 breaths to 4 minutes.

​​​​​Variations:
To open the chest more, use blocks under your hands or place your hand on a chair. For more of a challenge, try Three Legged Dog: Lift 1 leg while keeping the hips and shoulders in line. Repeat with the other leg.

Caution:
Do not practice this pose if you have carpal tunnel syndrome. Take care if you have a headache or high blood pressure. Not recommended in late pregnancy.