Category Archives: Wisdom

Boost Bliss (& Loosen Your Hips!) with This Restorative Gomukasana

It’s the perfect release following an energetic yoga practice.

Craving change but feeling too stuck, sluggish, or restless to take aim? Join John Douillard, founder of LifeSpa.com, and Larissa Hall Carlson, Ayurveda Yoga Specialist, for Ayurveda 201: Six Weeks to Transformation and Bliss Through Ayurvedic Psychology. In this new online course, you’ll experience: unique yoga practices; inspiring discussions backed by science; and recipes, herbs, and a short, gentle cleanse. Sign up today!

After an energizing yoga flow, there’s one restorative pose that can help you boost harmony and bliss. (In Ayurveda, this easeful quality is called sattva.) This supported, supine variation of Gomukasana (Cow Face Pose) provides deep rest by elevating the legs and loosening tight hips. This soothing inertia rejuvenates!

See also 6 Bonus Sattva-Boosting Tips

You’ll need the following props: 2 blocks, 1 bolster, 1 blanket, and an eye pillow

Instructions

  • Place a block in the highest position about 6 inches from the bottom of your mat. From there place another block in the second-highest position about 6 inches up the mat.
  • Drape a bolster over the blocks to make a ramp for your legs.
  • Place folded blanket (and any additional supportive props you need) on the top half of the mat. 
  • Lay yourself down on the blanket with your knees pulled into your chest, placing your buttocks close to the bottom of the bolster ramp. 
  • Mindfully lengthen your left leg, crossing it to the right and placing your thigh on the bolster. Cross your right leg over y left thigh. 
  • Even out the weight in your hips and let both feet hang. 
  • Comfortably position your eye pillow, then broaden your shoulders and rest your hands on your belly. 
  • Hold for 1-3 minutes. Then reverse your leg crossing for another 1-3 minutes. 
  • Rest and renew!

See also:

Overcoming Past Trauma to Create a New Future

Yoga teacher Tatiana Forero Puerta, author of Yoga for the Wounded Heart, shares what she’s learned about trauma, clearing emotional patterns, and finding a vision for the future.

Tatiana Forero Puerta

If at the age of 20 you would’ve asked me to imagine my life 15 years in the future, I wouldn’t have been able to give you an answer. I couldn’t see my life in those terms. When I looked into my future then, I simply saw a field of blackness; my potential was not just obfuscated—it was inaccessible. This is what trauma does: It blinds us. One of the effects of deep suffering, especially during childhood, is that it can rob us of our vision.

I lost my father back in my homeland of Bogotá, Colombia, when I was eight years old. The last time I saw him, he knelt at the doorstep of our apartment and gave me a tight squeeze, consoling me as I cried. He assured me he would be back from his business trip in three days’ time, but on his way home his car was hit head-on by a drunk driver. My father and three of his co-workers lost their lives that night. He was 36.

The last time I saw my mother, I was 14. I held her and stroked her balding head, and when I kissed it, I remember feeling as though I were kissing a baby’s head; it was so soft, so innocent. My mother, emaciated and childlike after a short, brutal battle with pancreatic cancer, took her last breaths in my arms. She was 40.

See also A Yoga Therapist Shares The Truth About Trauma

Facing Childhood as an Orphan

After my parents’ shocking and premature deaths, I was transferred to a foster home where the child abuse …

Focused Vinyasa: A Strength Drill to Remake Your Wheel Pose


Build strength to transform your backbend.

Sometimes you need to step out of your flow, break your goal pose down to its key actions and body parts, and focus on those for a while. If you do, we promise that when you build that pose back up again, it’ll be an entirely different experience. Here, Irene Pappas teaches a drill that will transform your Wheel Pose. Don’t forget to warm up first!

Want to up-level your flow? In Focused Vinyasa: 11 Fresh Sequences and Drills to Advance Your Practice, Irene Pappas, cofounder of Bodhi Yoga Boulder, hits pause at key teaching moments in your vinyasa to break challenging poses down into moves you can practice and master. Learn more and sign up today!

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Focused Vinyasa: A Stronger (and Easier!) Way to Float Into Forearm Balance


Two words: Don’t jump!

Too intimidated to make Forearm Balance part of your practice? Irene Pappas has a drill to get you there. Inversions take focused practice, she says. And drills like this one helped her get stronger and more flexible than the typical vinyasa class alone could. Practice this drill to build the strength in your shoulders and flexibility in your hamstrings, so you can float effortlessly up into the pose. 

Want to up-level your flow? In Focused Vinyasa: 11 Fresh Sequences and Drills to Advance Your Practice, Irene Pappas, cofounder of Bodhi Yoga Boulder, hits pause at key teaching moments in your vinyasa to break challenging poses down into moves you can practice and master. Learn more and sign up today!

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Focused Vinyasa: A Glute and Hamstring Strength Drill Yogis Really Need


Psst: Yoga mostly just *stretches* the glutes.

As yogis, we spend a lot of time stretching our hamstrings and glutes. But consider this: How much time do we spend strengthening them? Not enough, says Irene Pappas. Here, she borrows a couple of strengthening moves from Pilates to target the glutes and hamstrings.

Want to up-level your flow? In Focused Vinyasa: 11 Fresh Sequences and Drills to Advance Your Practice, Irene Pappas, cofounder of Bodhi Yoga Boulder, hits pause at key teaching moments in your vinyasa to break challenging poses down into moves you can practice and master. Learn more and sign up today!

http://dogdewormer.net

Focused Vinyasa: A Couple of Yoga Block Drills for Strong Shoulders


Warning: The block gets heavy—fast!

Yoga asks a lot of our joints, and building more stability around them is one of the best ways to prevent or remedy pain and injury. Here, Irene Pappas walks you through two drills to strengthen the muscles on the front, back, and underside of your shoulder. You’ll need a cork block, heavy book, 3-pound dumbbell, or can of soup. (Warning: The weight of that block will sneak up on you!) 

Want to up-level your flow? In Focused Vinyasa: 11 Fresh Sequences and Drills to Advance Your Practice, Irene Pappas, cofounder of Bodhi Yoga Boulder, hits pause at key teaching moments in your vinyasa to break challenging poses down into moves you can practice and master. Learn more and sign up today!

http://dogdewormer.net

3 Variations of Plank Pose That Target More Than Your Core


All you need is a blanket to ratchet up the challenge.

Think you’ve mastered Plank Pose? All you need is a prop to ratchet up the challenge. Carrie Owerko—who leads YJ’s upcoming series of video practices, Iyengar Yoga for Strength and Agility—takes you through three variations of this classic core-strengthening move. Grab a blanket and get started!

Want to get stronger and more resilient—and have a lot of fun while you’re at it? Join Senior Iyengar Yoga teacher Carrie Owerko for Iyengar Yoga for Strength and Agility, a series of 11 dynamic video practices that help you move with better form, fluidity, and function. Learn more and sign up today!

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