Howdy! I hope that you enjoyed the first week of “Yoga For A Year” and have started to experience some of the benefits from doing the yoga poses and from taking the time and effort to make a commitment to yourself.

In this second week of practice I wanted to talk about commitment and why, sometimes, we feel like we fail on some level if we do not meet and exceed our expectations.

After we have finally decided to commit to someone or a project we have been putting off or a weight loss program…the list can be endless of things we need and want to achieve. When we meet with frustration, disappointment or challenge it is almost easier to resort to old behaviors and patterns.

The reason we feel comfortable doing this is because we know the old behaviors and patterns…there is nothing to learn, nothing to explore and the risk of failure is non existent because it is the same old stuff that got us to where we are now. In order to change, move forward and experience what life has in store for you…we must go into behaviors and routines that we have not experienced before.

Try this…for the next couple of weeks whenever you see or feel yourself reaching for an old worn out pattern of behavior because you feel overwhelmed or nervous…stop, take 5 to 6 deep breaths, change what you were thinking about (even when you really don’t want to), let the fear and frustration pass, and re-commit to experiencing new things! When you are open in your mind you will open in the body!

I have a link to one of my favorite readings. This reading changed the way I look at a lot of different aspects of my life, how I relate to others and really opened my eyes to the fact that each one of us has true purpose…enjoy!

There comes a time in your life…

Here are your poses for week 2! Do them in the order they are presented for the best results for this program.

*Those of you who suffer from low back issues feel free to bend the knees if you need to in Prasaritta Padottonasana, use a block under the hands in Parsvottonasana and to walk the hands up your legs to come out of those poses.

Parsvottonasana (Extended Side Triangle)

Stand Tall with the toes heels and ankles touching.
Inhale the arms above the head.
Exhale the arms into a “goal post position” at shoulder height.
Step the feet out under the elbows.
Extend the arms above the head into a prayer position.
Keep the arms straight.
Turn the left foot in 60 degrees.
Turn the right foot out 90 degrees.
Come up on the ball of the left foot.
Bump the left hip around until both hips are squared and even with each other.
Place the left heel down.
Straighten the legs by pressing down through the feet and squeezing the thighs up.
Inhale lengthen up and lean back.
Exhale tucking the chin to the chest and pour the upper body over the lower body.
Place the hands down on either side of the right foot.
Inhale extend the heart towards the right foot.
Exhale straighten the legs and press the legs back.
Keep the hips even by bringing the left hip slightly forward and down and the right hip slightly up and back.
Hold for 5 breaths. 5 seconds in. 5 seconds out.
Repeat on the other side.

Utkatasana (Chair Pose)

Stand Tall with the toes heels and ankles touching.
Inhale the arms above the head, shoulder distance apart, palms facing each other.
Exhale bend the knees.
Keep the heels on the floor.
Tuck the tailbone slightly under.
Pull the belly in under the navel.
Inhale lengthen up through the chest and arms.
Exhale and sit more deeply.
Keep the low back long (no sway in the low back).
Hold for 5 breaths. 5 seconds in. 5 seconds out.
Repeat.

If you are tight in the low back take the feet hip distance apart.

Prasaritta Padottonasana (Standing Separate Legs Head to Floor)

Extend the arms to the right and left at shoulder height.
Sep the feet out under the wrists.
Turn the feet forward so that the feet are parallel to each other (heels behind toes).
Place the hands on the hips.
Tuck the tailbone slightly forward.
Inhale lift the chest and roll the shoulders back and down.
Exhale fold forward from the hips.
Place the hands on the floor (bend the knees if you are rounding at the waist, hunching the back or you are straining to reach the floor).
Inhale lengthen the heart forward towards the head with the torso parallel to the floor.
Exhale and fold the torso toward the floor and through the legs.
Reach with the right hand to the right ankle and the left hand to the left ankle.
Bend the elbows to 90 degrees to the right and left.
Line up the forearms on the shins.
Inhale push the chest toward the floor.
Exhale pull the shoulders back, belly in and take the torso through the legs.
Place the crown of the head to the floor, in line with the arches of the feet.
Hold for 8 to 10 breaths. 5 seconds in. 5 seconds out.

Vrksasana (Tree Pose)

Stand tall with the toes heels and ankles touching.
Open the right leg and knee to the right and place the right foot either at the inner ankle, inner calf or high inner upper thigh of the left leg (do not place the foot on the inner knee).
Keep the left leg straight.
Tuck the tailbone slightly under.
Pull the belly in under the navel.
Inhale lift the chest.
Exhale pull the shoulders down and strengthen the body.
Keep the hips and shoulders square and even.
Hold for 5 breaths. 5 seconds in. 5 seconds out.
Repeat on the other side.

Hi there!!! I hope everyone is having a great holiday weekend! I want to thank everyone who had a chance to check out my blog last week…..you guys rock!

If you haven’t already, be sure to join the newsletter on the left for updates and special announcements!

Each month of the year, there will be something to focus your practice on, and each week of that month will follow up on that focus. This month’s focus is commitment. I just love, love to “philosophize”, and commitment can be looked at in so many different ways…some things come to mind right away, relationships, family, work and so on. One of the most important commitments you can make is to yourself! For many people this concept seems selfish, but in actuality, if you are committed to yourself…you stand by your words, walk your talk and take good care of yourself, you are in so much better condition to share your life with others.

Try this…dedicate the next few weeks to notice whether or not you are being kind, not only to others, but also to you. Notice if you can change some negative old patterns of behavior you may have towards yourself and your needs and make a conscious effort to adjust and transform! When you practice Yoga consistently you are going to find your true self!

Now, what’s next you ask? I’m going to start off with the first week of “Yoga For A Year”. Over the weekend, I was able to practice in one of my favorite spots, overlooking a beautiful lake, and that’s where the pictures are from. So very cool!

Your first 4 poses are… drum roll please…

Warrior 2 (Virabhadrasana II)

Side Angle Flank (Parsva Konasana)

Triangle (Trikonasana)

Cobra (Bhujangasana)

“Yoga For A Year” is designed specifically to help you learn the poses and do them in the most comfortable way for the body.

Each week will consist of anywhere from 3 to 5 poses and they can be practiced daily.

You should practice at least 3 to 4 times a week to have the most success.

The poses are in the order that they should be practiced in for the purpose of this program.

Warrior 2

Extend the arms to the right and left at shoulder height.
Step the feet out wide under the wrists.
Keep the arms extended.
Turn the left foot in 30 degrees.
Turn the right foot out 90 degrees.
The heel of you right foot should line up with the arch of your left if you were to draw a line from one foot to the other.
Inhale lifting the waist and ribs up off of the hips (keep the shoulders down).
Exhale bend the right knee to 90 degrees.
The right knee should stack over the right ankle. Thigh parallel to the floor.
Open the right knee toward the right pinky toe.
Keep the torso in the centerline. Left armpit in line with left hip.
Turn the waist away from the bent knee.
Take 5 breaths. 5 seconds in. 5 seconds out.
Come up carefully.
Repeat on the left side.

Side Angle Flank

Extend the arms to the right and left at shoulder height.
Step the feet out wide under the wrists.
Keep the arms extended.
Turn the left foot in 30 degrees.
Turn the right foot out 90 degrees.
The heel of you right foot should line up with the arch of your left if you were to draw a line from one foot to the other.
Inhale lifting the waist and ribs up off of the hips (keep the shoulders down).
Exhale bend the right knee to 90 degrees.
The right knee should stack over the right ankle. Thigh parallel to the floor.
Open the right knee toward the right pinky toe.
Turn the head and look over the left shoulder until you feel the right side of the rib cage start to turn slightly left.
Slide the right side body over the right thigh.
Place the right hand to the floor behind the right ankle.
Extend the left arm over the head, bringing the arm close to the face. (left palm facing the floor)
You should have one line from the tips of the left fingers to the outer edge of the left foot.
Each inhale lengthen the side bodies especially on the right side. Each exhale turn and spin the ribs away from the floor.
Take 5 breaths. 5 seconds in. 5 seconds out.
Come up carefully.
Repeat on the left side.

Triangle

Extend the arms to the right and left at shoulder height.
Step the feet out wide under the wrists.
Keep the arms extended.
Turn the left foot in 30 degrees.
Turn the right foot out 90 degrees.
Keep the legs straight by pressing down with the feet and squeezing the thighs up.
Inhale lifting the waist and ribs up off of the hips (keep the shoulders down).
Exhale pick up the left hip and extend the torso to the right as far as you can. (line up your armpit over your ankle).
Place the right hand down onto the floor (fingertips are fine)
Extend the left arm up in the air in line with the right arm.
Tuck the right buttock under.
Each inhale lengthen the right side body toward the right armpit.
Each exhale turn the ribs away from the floor.
Take 5 breaths. 5 seconds in. 5 seconds out.
Come up carefully.
Repeat on the left side.

Cobra

Lie on your belly with the legs extended behind you with the feet side by side, tops of the feet down (back injuries take hip distance between you feet).
Place the hands, palms down on the mat.
Bring the wrists under the elbows (if you are a little longer in the arms move the wrists slightly forward of the elbows).
Face down.
Inhale deeply.
Exhale draw your low belly in and strengthen your thighs until the kneecaps are off the mat and tops of the feet are firmly down.
Inhale and on the exhale roll the shoulders back and pull the shoulder blades down.
Inhale and lift the upper body away from the floor.
Work toward straight arms but keep the low back feeling free and open (it is ok to have a bend in the elbows)
Exhale strengthen the legs and tuck the buttocks toward the heels.
Inhale lift the heart.
Exhale pull in the low belly and draw the shoulders away from the back of the neck.
Bring the eyes upward keep the neck long.
Take 2-3 breaths 5 seconds in. 5 seconds out.
Lower down carefully. Look to the right and bring the arms down by your sides with the palms facing up.
Repeat.

Good luck!

Welcome to BV Yoga Power Blog! This is something I have been putting together for quite some time….and I’m so excited to be able to launch it!

This blog is for anyone who wants to learn how to do yoga, talk about yoga, ask questions or leave comments about yoga….pretty much yoga, yoga, yoga all the time! I can’t think of a better way to spend time than exploring yoga!

For years, I’ve had the pleasure of teaching at AHY and practicing with some of my favorite people in the world. But, all of our contact has been either at the studio, or at workshops and trainings.

This blog is designed so that I’ll be able to share experiences from classes, conversations about poses, and thoughts on what can help others in their practice.

And since we are on the web, everybody is invited, so please don’t feel left out if you can’t come to our studio!

In fact, there will be many options for those of you who have to practice from a distance or are on the road for work. These posts will be specifically for you, and others who want to deepen their practice at home!

This week I will be finishing work on a project called “Yoga For A Year”. YFAY will be a series of posts that appear each Monday. In these posts, I’ll start with basic explanantions of poses, in the order that is best to learn them, how to do them, and give a sequence or a class for you to do at home. I’ll be including pictures of the poses and audio clips so that you can see and hear what you are doing. Within a year, you will be knowledgable about the poses and how to practice them to your best benefit.

In addition to YFAY, I’ll be posting audio Power classes and what I call Supplemental classes for anyone who has injuries or restrictions, like pain in the low back, or tightness or pain in the shoulders.

We will have discussions about posework, and specifically what poses are good for certain conditions like modifications for injured knees.

And then, we’ll just talk. Sometimes I might have a story that I found inspiring, a link to a another site that I love…and one I am am really looking forward to……the Book Club!

Today, my first link will be to a YouTube link of Ana Forrest doing a demonstration at a Yoga Journal conference. To say that it is amazing doesn’t begin to cover it, and you will quickly see why I admire her so much and train with her as often as I can. I love this clip and I hope that you find it as inspiring as I do!

Ana Forrest

I’ll be back with more info about Yoga For A Year by next Monday. Until then, welcome, and practice as much yoga as you can!

Namaste.

Bethany