Eagle pose, or Garudasana, is a standing balancing posture that can offer numerous benefits to the body and mind.
Here are some of the benefits of practicing eagle pose:
Strengthens and stretches the muscles: Eagle pose engages and strengthens the legs, glutes, hips, back, arms, and shoulders, while also stretching the thighs, hips, shoulders, and upper back.
Improves balance and coordination: As a balancing posture, eagle pose can improve stability, coordination, and proprioception, which is the sense of the body’s position in space.
Relieves tension and stiffness: Eagle pose can help release tension in the shoulders, neck, and upper back, which can be caused by poor posture, stress, or prolonged sitting.
Stimulates the circulatory and lymphatic systems: The twisting action in eagle pose can help stimulate the flow of blood and lymphatic fluid, which can improve circulation, boost immunity, and detoxify the body.
Calms the mind and reduces stress: Practicing eagle pose can help quiet the mind, reduce stress and anxiety, and improve concentration and focus.
Eagle pose, also known as Garudasana, is a powerful and symbolic yoga posture that can help us tap into our spiritual potential and overcome obstacles. In Hindu mythology, the eagle is a symbol of victory in battle and triumph of spirit over intellect. It is also associated with sharp sight and penetrating vision. When we practice Eagle pose, we are encouraged to adopt an eagle’s perspective and ask ourselves important questions like “Can I see through my traps?” and “What am I aiming at?” By surrendering to the pose and embracing the flow, we can learn to soar like an eagle and effortlessly navigate the currents of life. This class sequence includes variations of Eagle pose, as well as other standing poses like Warrior 2 and Triangle, to help build strength and flexibility. The class also includes a mantra practice and a reminder to let go of worries and surrender to the present moment.
Eagle shape lying down/ Supta Garudasana
Sun salutation A & B
Flow 1 Eagle with crunch/ Garudasana
Crescent Lunge to Warrior 1
Warrior 2/ Virabhadrasana 2
Side Angle pose/ Utthita Parsvakonasana
Standing Wide leg forward fold + twist
Repeat flow other side
Flow 2 Eagle/ Garudasana
Warrior 3 with Eagle arms/ Virabhadrasana 3
Warrior 1 with Eagle arms/ Virabhadrasana 1
Warrior 2/ Virabhadrasana 2
Side Angle pose with top arm bind/ Utthita Parsvakonasana
Triangle with top arm bind/ Trikonasana
Repeat flow other side
Eagle crunch/ Garudasana
Wide leg up the wall + Leg up the wall/ Viparita Karani
Hundreds of worries + We can always be in bliss
How many things do you worry about? The mind is the main source of health and happiness. The same mind can completely rod you of all your health and happiness if you don’t train it properly. Whatever you are, be content. It sounds easy but it’s not If you have a contented mind, everything will just happen by itself. You won’t have to do anything. There is only one doer: the Cosmic Intelligence that does everything and works through everybody. Have faith, surrender!
Sri Ram Jai Ram mantra from Diana Rogers Sri Ram is known as the perfect man, representing courage, moral righteousness, kindness and chivalry. Both sides of the brain are believed to be balanced through the practice of reciting the Sita Ram mantra.
Split / Hanumanasana: The Benefits of Opening Your Psoas Muscle
The psoas muscle is one of the most important muscles in the human body, as it initiates all of our movements and plays a key role in our core strength. This deep core muscle runs from the middle of the spine to the inner thigh and is closely linked to our fight or flight response, which is built into our bodies to respond to stress. As a result, the psoas muscle tends to become short and tight, leading to pain and discomfort in the lower back and hips. However, opening up through the psoas muscle can help release fear and tension and move us into a state of love and relaxation. When we release tension in the psoas muscle, we can experience a sense of freedom and lightness, which can help us accomplish the impossible and overcome our fears.
The psoas muscle, which is the primary muscle responsible for hip flexion, is believed to be connected to fear and the body’s fight or flight response. This is because the psoas muscle is directly linked to the sympathetic nervous system, which is responsible for the body’s automatic response to perceived threats. When we experience fear or stress, our sympathetic nervous system responds by releasing adrenaline and cortisol, which cause the muscles to tense up in preparation for either fight or flight. The psoas muscle, being closely connected to the sympathetic nervous system, is one of the muscles that tends to tighten and become chronically contracted in response to stress. Over time, this chronic tension in the psoas muscle can lead to a range of physical and emotional symptoms, including back pain, hip pain, digestive issues, and anxiety. Many people who suffer from chronic stress or trauma may also have a chronically tight psoas muscle. By learning to release tension in the psoas muscle through stretching and relaxation techniques, we can help to calm the sympathetic nervous system and reduce feelings of fear and anxiety. Yoga poses such as hanumanasana (split pose) can be particularly effective for releasing tension in the psoas muscle and promoting relaxation and calm.
Hanumanasana is a yoga pose that is named after the Hindu deity Hanuman, who is known for his strength, devotion, and agility. According to Hindu mythology, Hanuman was a loyal servant of Lord Rama, and played a crucial role in the epic Ramayana.
The story goes that Hanuman was born to Anjana and Kesari, who were celestial beings in the form of monkeys. As a child, Hanuman was mischievous and playful, but he also possessed extraordinary strength and intelligence. He was a quick learner, and his curiosity led him to explore the world around him. One day, Hanuman saw the sun rising in the sky and mistook it for a fruit. He leaped up into the sky to grab it, but soon realized that the sun was too hot to touch. Undeterred, he continued his journey, and eventually landed on a mountain where he met the sage Matanga. The sage was impressed by Hanuman’s devotion and strength, and taught him the art of yoga and meditation. Over time, Hanuman became a skilled yogi and a devoted servant of Lord Rama. He played a key role in the Ramayana, helping Rama rescue his wife Sita from the demon king Ravana. Hanuman’s bravery, loyalty, and agility made him a beloved figure in Hindu mythology, and he is worshipped as a symbol of strength and devotion.
In yoga, Hanumanasana is often associated with the story of Hanuman’s leap to the sun. The pose is a deep forward bend that requires flexibility in the hamstrings, hips, and groin. It is said to help release tension and stress in the body, and can also help improve balance, focus, and mental clarity. Overall, Hanumanasana is a powerful pose that symbolizes strength, agility, and devotion. It is a reminder of the importance of perseverance, curiosity, and dedication in our yoga practice and in our lives.
Hanumanasana, also known as the split pose, is a yoga posture that requires a significant amount of flexibility and strength in the legs, hips, and core. Practicing Hanumanasana regularly can provide a variety of physical and mental benefits, including:
Increased flexibility: Hanumanasana requires an extensive range of motion in the hips and hamstrings, making it an excellent pose for increasing flexibility in these areas. Regular practice of this pose can help to reduce tightness in the legs, hips, and lower back.
Improved balance: Maintaining balance in Hanumanasana requires the engagement of the core muscles and the development of proprioception (the sense of the body’s position in space). As a result, regular practice of this pose can lead to improved balance both on and off the mat.
Strengthened muscles: The split pose targets the hamstrings, quadriceps, glutes, and core muscles, making it an effective way to strengthen these muscle groups. Building strength in these areas can improve overall athletic performance, reduce the risk of injury, and aid in everyday activities such as walking and climbing stairs.
Increased focus and concentration: Holding the split pose requires a significant amount of mental focus and concentration, as the practitioner must maintain balance while also breathing deeply and engaging the muscles. This can help to improve mental clarity and focus both on and off the mat.
Reduced stress and anxiety: Yoga postures, including Hanumanasana, have been shown to reduce stress and anxiety by promoting relaxation and deep breathing. The split pose, in particular, can help to release tension in the hips and lower back, which are common areas where stress and anxiety are held.
Overall, practicing Hanumanasana regularly can provide a wide range of physical and mental benefits. However, it is essential to approach this pose with patience and caution, as it can be challenging and potentially harmful if not practiced correctly. It is always advisable to work with a qualified yoga teacher who can provide guidance and support as you explore this and other challenging yoga postures.
To practice Hanumanasana, start in a supported bridge pose with your feet hip-distance apart and your arms at your sides. Play the song “Love is Here” by Alexia Chellun to create a sense of calm and relaxation. Repeat the following affirmations to yourself as you breathe deeply:
I am surrounded by love.
I am filled with love.
The love of my life is here.
Love is here.
Next, move into a classic sun salutation sequence to warm up your body and prepare for the deeper stretches to come. Begin with a kneeling knee circle and move into lying hand to big toes or supta padangusthasana, followed by standing hand to big toe or hasta padangusthasana.
Warrior 1 or Virabhadrasana 1
Warrior 2 or Virabhadrasana 2
Triangle or Trikonasana
Pyramid Pose or Intense side stretch pose or Parsvottanasana
Warrior 3 or Virabhadrasana 3
Standing Split or Urdhva Prasarita Eka Padasana
Low Lunge or Anjaneyasana to ½ split
Pigeon or Kapotasana with backbend (hands in prayer)
Staff pose or Dandasana
Sitting head to knee or Janu Sirsasana (1 leg)
Wide leg stretch or Upavistha Konasana
1 leg lift, circle, warrior 2 leg alt.
Split or Hanumanasana
Partner stretch at wall PNF, then lying down and try split one last time
Finally, end your practice with the Hanuman Mantra, “Om Hum Hanumate Vijayam,” which means “Strength through devotion.” Repeat this mantra to yourself as you sit in a comfortable seated position and allow yourself to fully embrace the feeling of strength and courage that comes with practicing Hanumanasana.
Born free: You are ever free.
Why do people feel the need to have “free time” or vacation time? Whatever you do, you’re doing it freely if you have the right attitude. A true spiritual seeker shouldn’t discriminate between “free” days and “work” days. Learn to play even while you work. Real freedom is enjoying whatever you do. Whatever you do, play your part well and enjoy it.
Crow pose, also known as Bakasana, is a challenging arm balance yoga pose that has many benefits for the body and mind. Here are some of the benefits of practicing crow pose:
Strengthens the arms, wrists, and core: Crow pose requires a lot of arm and core strength to hold the body in balance. Regular practice can help build strength and stability in these areas.
Improves balance: Balancing on your hands in crow pose requires a great deal of focus and concentration. With practice, you can improve your balance and stability both on and off the mat.
Enhances body awareness: As you practice crow pose, you become more aware of your body and how it moves. This increased body awareness can help improve your alignment in other yoga poses.
Boosts confidence: Crow pose is a challenging pose that requires courage and determination. As you progress in your practice and are able to hold the pose for longer periods of time, you may feel a sense of accomplishment and increased confidence.
Relieves stress and anxiety: The focus and concentration required in crow pose can help quiet the mind and reduce stress and anxiety. This pose can also help improve focus and concentration in other areas of your life.
Overall, crow pose is an excellent yoga pose to incorporate into your practice. It can help build strength, improve balance, increase body awareness, boost confidence, and promote relaxation and stress relief.
Are you looking to improve your Crow/Bakāsana pose and overall yoga practice?
Look no further than this class, which offers a variety of drills and progressions to help you develop the strength, control, and confidence needed to float effortlessly in your vinyasa practice. Whether you’re a beginner or an experienced yogi, this class is open to all levels and abilities.
The class begins with a focus on the yogic path and reconnecting with our divine nature. By realizing our misunderstanding and taking appropriate measures to alleviate it, we can start living a life based on the principles of yoga. The more we connect with our true selves, the more we experience lasting peace and fulfillment.
Constructive rest position: Breathe deeply. Follow each exercise with this position. Lying Crow/Bakāsana, often used interchangeably with Kakāsana – Lying down with head on block, focus attention on the core (working the shape) – Hold 30 seconds focus flex wrist, point toes, focus core – Lower belly tuck, touch knee and relax (small mtv) – Crow tap with block behind head – Flex one foot and touch below wrist, hold for 10 sec. – Bring 1 knee in the centre and hold (lying lolasana)
From a 4-position wrist warm up – Fingers pointing away from midline, rock side to side – Back of hand on mat, bend & extend arm – Fingers pointing toward body, rock forward & back, then cat & cow (protraction & retraction of shoulder blades, feeling shape of cat for crow pose) – On all 4s, knee to shoulder, lower and then zip it up, hover the knee off the floor and hold – Flow 3X between Plank and Downward Dog, then hold both
Sun Salutation 3X – low squat/ Malasana – Crow with feet & head on block – 1 leg Dog to 1 leg Plank to touch knee outside (Half Crow) repeat 3X – Warrior 1 – Pyramid pose – Low lunge, then front feet lift, knee to chest hold Repeat from malasana with other leg
– From Chair pose, lower yourself all the way down into Crow – Lolasana prep. (egg shape, lift knee to chest) – Sitting Crow pose – Boat pose with straight leg while holding the big toe. – Try to flex your feet and do wrist tap, alternating feet. – Lower into Hollow Body (Half Boat or Low Boat), try reaching arms above head. – Cobra; Backbend comes from thoracic spine not lower back. – Bow – Lying down on belly, shoulder & pec stretch (straight arm and also cactus arm). – Supported bridge – Supine twist – Savasana
Om Asatoma dy Deva Premal Om Asatoma satgamaya – Tamasoma iyotir gamaya – Mrityorma amritam gamaya Take us from the false to the truth – From darkness to light – And from poison to nectar
The class ends with a focus on discipline and the importance of setting an example for others. By leading a selfless life and helping others to reach their goals, you’ll be on the path to Ever-rest, rest at the top… Wherever you are, whatever you do, have discipline in your life. Discipline your mind, discipline your senses, discipline your body. How much discipline is needed to attain your goal? How many times will you slip, get up, start, slip, get up and start again? In the spiritual life, however, once you get to the top, you have reached Ever-rest. You do rest there, and you won’t have to come down. You can even pull others up as well. But there are no shortcuts. A great price must be paid to reach that great goal. What is that price? Lead a selfless life and help others to reach their goals. Set the example you want to see in this world.
Play Time! Why Circus Arts are Appropriate for Everyone
“Play is the highest form of research.” – Albert Einstein
Circus arts have been around for centuries, providing entertainment and inspiration to communities all over the world. Circus performances used to be the central gathering place for people to come together and marvel at the possibilities of human potential. But, circus arts are much more than just entertainment. They are a form of movement that promotes physical fitness, coordination, concentration, self-esteem, and trust. In this post, we’ll explore why circus arts are beneficial for people of all ages and abilities, and why you should consider learning them.
Circus arts comprise a myriad of disciplines such as dance, theatre, acrobatics, and rhythm, making it a hybrid of art and sport. Circus arts are unique because they include people of varied skills and abilities, and actually require this diversity to be whole. Practicing circus arts involves developing trust, coordination, communication skills, and risk-taking curiosity in a safe and controlled environment. The non-competitive yet physical nature of the form makes it a unique and beneficial outlet for all ages.
OLYMPUS DIGITAL CAMERA
One of the best things about circus arts is that they are appealing to people of all ages and abilities. Whether you’re a beginner or an experienced athlete, circus arts provide a disciplined form of movement that improves spatial awareness, coordination, self-esteem, physical fitness, and trust. Working to meet goals is highly satisfying, and everyone is part of a creative process when they join together to develop small group acts. Children, in particular, can learn the most important aspects of performing, such as leadership and communication skills, through group activities.
In our culture, we often experience disconnection from our bodies, our instinctual selves, each other, and the world around us. But, the oldest definition of the verb “to play” is “to pay attention,” according to the Oxford English Dictionary. In a state of play, we experience the present moment. What can take many months of meditation to achieve happens instantly in play. Circus arts help us to experience the present moment by helping us to reconnect with our bodies and instincts. This, in turn, helps us to experience connection with ourselves and the world around us. Connection is everything, and it heals.
Learning circus skills takes work, and you cannot fake them. Circus arts establish habits of discipline, patience, and perseverance. Exercise happens naturally in play, and circus is a practice of concentrated play. The more we concentrate, the more fun we have. Practicing circus arts increases concentration and a sense of calm by working both hemispheres of our brain. When we focus and center ourselves, we are surprised at how wonderful we can be in our bodies. Circus allows us to suspend judgment and experience gratitude and joy within ourselves.
Circus arts also teach partnership. Through connection and trust, we can create wonderful things together. Circus emphasizes cooperation over competition. Circus arts are non-competitive and require collaboration, trust, and support of each other. When every individual shines, we experience a true community. Additionally, circus arts promote health and physical literacy through diverse physical activity, motor skills refinement, and safe risk-taking. Circus arts develop powerful creative voices rooted in awareness and inclusivity. They also build trust, collaboration skills, and teamwork by creating nourishing environments in which to challenge fears and develop positive personal relationships.
In summary, circus arts are a unique and beneficial form of movement that promotes physical fitness, coordination, concentration, self-esteem, and trust. Circus arts are appealing to people of all ages and abilities, and they provide a disciplined form of movement that improves spatial awareness, coordination, and physical fitness. Circus arts teach partnership, cooperation, and collaboration, and they create a true sense of community. They also promote health and physical literacy, develop powerful creative voices rooted in awareness and inclusivity, and build trust, collaboration skills, and teamwork. So why not consider learning
Make sure you check out my Circus Arts Leader Certification, online or live: