Five Minute Yoga

Vacations may mean a break from work and household obligations, but they don’t mean time off from self care. Yoga is such a vital part of our well being, both mentally and physically. Wherever you are, there are always opportunities to fit in a pose, a flow, a practice. Chances are you’ll wrap up your vacation with as much energy as you had at the start.

Always analyze a pose fully before trying it. If you look beyond the initial appearance, you will often discover that much more of the body is involved. Tadasana/Mountain Pose is not simply standing still, but extending downward through your fingers, reaching upward through your skull, grounding through your feet. Balasana/Child’s Pose is not simply curling back but pushing backwards with your hips, stretching your shoulders forward, and your chest downward. The more complex the pose, the more parts of the body are involved. This Dwi Pada Koundayasana/Extended Side Crow involves legs and arms, but the hips and shoulders are also very strongly involved. Yoga can be relaxing, but it can also be very active and strength building.

Curious about arm balances? If you’ve looked at them but aren’t sure where to start, try this approach to Kakasana/Crow Pose:


1. Start by practicing a deep squat, especially Malasana/Garland Pose. Deep squats will prepare your pelvis for the close positioning of your knees to your triceps.


2. Also practice Uttanasana/Standing Forward Bend. Practicing placing your hands on the ground while facing downward should dispel the unease of having the ground close to your face.


3. Once comfortable with these, go into Malasana/Garland pose. Place both hand directly in front of you. Place your knees so that they snugly rest against your triceps. Then slowly lean forward, shifting your weight from your feet to your hands. Hold the shifted-weight pose for a few breaths, then return the weight to your feet. Repeat this several times.


4. When you are comfortable shifting your weight to your hands, repeat step 3 but, this time, lift one foot off the ground and hold. Squeeze the corresponding knee against your triceps for more stability. Return your foot to the ground, then repeat on the other side.


5. When step 4 is comfortable, try the same thing except this time, alternate feet with a tap. You’ll be quickly lifting one foot, then tap it back down to the ground as you lift the other foot, then tap the second foot down as you lift the first and repeat. Do 10 lifting taps on both sides.


6. Comfortable with lifting taps? Then you’re ready! Lift one foot, squeezing that knee against the triceps. With that foot lifted, lift the other foot, also squeezing the triceps. IMPORTANT: keep your arms bent at as close to a 90° angle as possible! This angle creates the triceps shelf for your knees! Keep your gaze down and, when ready, bring your feet together.


Once you are comfortable with Kakasana/Crow Pose, you can shift into Bakasana/Crane Pose by straightening your arms and lifting your feet. 😊


Remember! If you feel unsteady at any time, put your feet down and shift your weight back to them from your hands!

How do YOU yoga? Many people on Instagram do Stop-Drop-and-Yoga, wherever they may be... even if that’s in the middle of a supermarket. Others practice beach yoga. Still others do yoga on SUPs (stand-up paddleboards). Some prefer to keep their practice private; others will happily yoga in parks, at anime conventions, even in Times Square! Wherever you choose to practice, always check your surroundings for safety and remember that there ARE inappropriate venues for yoga (cemeteries, war memorials, etc.). Share where you yoga below!

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Vyaghrasana/Tiger Pose is one of those yoga postures that is ideal for improvement, with so many variations that you can easily and steadily build up the difficulty. Whichever version you are practicing, make sure you have a supportive surface and plenty of room should you lose your balance.


STEPS:

1. Table Pose: the basis for all variations of Vyaghrasana. Hands and knees are grounded, knees directly beneath hip, hands directly beneath shoulders, back straight, gaze is downward. Excellent recovery pose after back extension and compression.


2. Add Legs: extend one leg, toes pointed, directly backwards while keeping the rest of the body in Table Pose. Note that the leg extends. It does NOT lift. Hold for at least three breaths, then return to Table, rest, then switch legs. This pose helps build balance.


3. Add Opposite Arm: this is the “Bird Dog.” Repeat step 2 but add the opposite arm, fingers together and pointed, extending the arm and leg simultaneously. The arm and fingers stretch forward just as the leg stretches backward. Hold for at least three breaths, return to Table, rest for several breaths, then switch sides. Builds core and back strength.

4. Bend the Knee, Extend the Claws. This is similar to Step 3. Instead of extending the leg backward, the leg bends at the knee, foot pointed toward the ceiling, and the glutes and hip extensors work to lift the thigh upward, raising the foot higher. The opposite arm stretches forward but the hand is clawed like a Tiger with tail raised, ready to strike. Head is lifted, gaze is forward. This step is the basic Tiger. Hold for five breaths, release to Table, rest, then switch sides.

5. Clasp the Foot. Similar to Step 4, except the opposite hand reaches back to capture and hold the uplifted foot (you can use a strap!). The arm then gently pulls to lift the foot and leg higher towards the ceiling. Gaze is forward/down. More intense backbending; quad stretching.


6. Clasp the Foot v2: the pictured pose. Instead of opposite limbs, use matching limbs. This builds balance and intensifies the back bend and quad stretch.