Sunday 22 March 2020

Vinyasa


Vinyasa 
Vinyasa

What is Vinyasa and why do we practice it? 

Vinyasa literally means circle in Sanskrit. A traditional vinyasa includes plank pose, chaturanga, upward facing dog/cobra pose and downward facing dog. Each movement done in coordination with the breath brings a sense of balance to the body and the mind. Vinyasa allows our practice to be a moving meditation and allows prana (life force) to move through the body: boosting endorphins, quieting the mind, while also energizing and strengthening the body.

How to practice Vinyasa?

Plank pose

Stepping or hopping back to Plank pose inhale brace core inward (naval to spine) roll ankles over toes, shoulders over wrist (towards finger mounds if possible), slight rounding of upper back as you externally rotate the biceps inward (energetically tearing your mat in two). 


Chaturanga dandasana
From plank pose, exhale and lower the body towards the mat, leaning forward so that the forearms remain perpendicular to the floor. Elbows draw into the sides of the torso while gaze is forward, the collarbone is spread (shoulders down away from the ears). 



Upward-facing dog / Cobra pose

From chaturanga danasana inhale straighten arms, engage glutes and open the chest, gaze forward or up to the ceiling. Engage glutes to protect the lowest vertebrate from hyperextension. 

Downward-facing dog
From upward-facing dog/cobra pose, exhale and lift hips, soften knees until you can create a long line from wrists to hips. Externally rotate the arms to maintain an active shoulder girdle (elbows out, elbow creases face each other to avoid hyperextension/internal rotation), drawn navel inward, rotate the thighs in to lift the tailbone up. Spread weight around the hand, fingers spread wide with index fingers pointing forward. 



Modify your vinyasa by taking away some of the load (bodyweight) by dropping to knees during plank or resting in child's pose instead of downward-facing dog. Remember vinyasa and your practice is your own and it should always be a celebration of what your body is capable of --  vinyasa should never be a punishment. 

All my love, 

Shawna 







Online Offerings

Practicing yoga online allows you to experiment with new styles of yoga in the comfort of your own home. 
 

With the closure of our public classes I am currently offering live-streaming yoga classes on Instagram & Facebook on Mondays @ 5:30 (Prenatal Yoga) & 7:00 (Calm & Strong) and on Wednesdays @ 5:30 (Calm & Strong) & 7:00 (Recovery Rx). 

These offerings are FREE to all and more offerings will be shared as the necessity of Social Distancing persists. 

I want to invite you to join us and share with others who would benefit from the practice. Remember to find ways to connect to your dear ones and to be gentle with each other. 

Love & Light 

Shawna