Here are just a few yoga postures using a bolster (big rectangular-oval green cushion):

Sukasana or Easy Seated Pose ~ Sitting on the edge of the bolster with ankles crossed or heels aligned on the mat, my hips are above my knees, relaxing my hip flexors and keeping my spine long and neutral. Being propped up in this posture makes it easier for me to hold comfortably for several minutes as I find my breath, and meditate to reduce stress.

Reclined Savasana or Supta Baddha Konasana ~ I lay my spine, parallel to the mat and the bolster with the edge of my sacrum/lower back against the base (sitting bones are on the mat). Bring the soles of my feet together as knees fall apart, stretching my groins and opening my chest.

Setu Bandha Sarvangasana ~ In my modified restful wheel or bridge pose, I place the bolster perpendicular on the mat and lay my shoulder-blades & upper back on the mat, keeping my sacrum on the bolster. Resting my head on the ground, my feet are hip-width apart, I actively hug my knees and thighs towards my center line. Firmly pressing into the triangles of the feet as well as into my upper arms, my palms and fingers activate. From here, perhaps a few lifts of the hips up and down with breath (inhale to lift and exhale to lower), before resting my bottom for a few more breaths.

Side laying Savasana ~ While laying on one side, my top leg rests on the bolster with the knee and lower leg supported. This pose is satisfying and safe during pregnancy, especially on the left side after 20+/- weeks.

Balasana or  Supported Child’s Pose ~ Bolster lays parallel on the mat and to the spine. Resting a temple or forehead on the bolster (or added blanket to raise the support), I relax my shoulders as my elbows bend connecting lower arms to the floor. A staple posture in yoga to provide relaxation to reduce stress and fatigue.

Eka Pada Rajakapotasana or King Pigeon ~ Place the bolster perpendicular on the mat, and from tabletop position, I bring my right leg over the bolster. Bending the knee and setting the right hip on the bolster (or additional folded blanket) while keeping the lower leg parallel and against the bolster. Left leg stretches back with the top of my foot on the ground. Feel this pose through your thighs, groins, hips, shoulders and neck. And switch sides to enjoy the opening on the other side.

The layout of this series is up to the students in it. Before class starts, we send out a questionnaire to help define what the class will be in accordance with what the students want. Classes will include pranayama, alignment, philosophy and advanced asana postures. Get to know other people in the class while we work together to deepen our yoga practice.

Pre-requisites: We ask that you be comfortable with about half (at least 3 out of 6) of the following poses before signing up:

Urdva dhanurasana (full wheel)
Headstand (can be against a wall)
Handstand kick-up (at a wall or free-standing)
Ardha chandrasana (balancing half-moon)
Bird of paradise
Be comfortable with basic arm balances like bakasana (crow)

Register Here!

In this series, we will be working together to learn about practicing yoga in a fun, supportive environment.  We’ll work on good alignment principles, learn some breathing and meditation techniques, and begin to explore new postures from the ground up.   What’s nice about the series it is a great way to commit to practicing and learning, which can be hard if you are just starting out.  It also always feels good to be in a room with other people around your same level and feel the support and encouragement of other students. Wednesdays 4:30-5:30pm for 6 weeks, starting November 9th with no class the week of Thanksgiving ($99) Register Online Here!

Did you find yoga or yoga find you? My college roommate got me into yoga — she was practicing handstands against the wall in our living room and while upside down said, you should come to yoga with me. That was in 1995 and I’ve been hooked every since. I’ve taught Ashtanga, Vinyasa, Kids Yoga, Partner Yoga, and Pre and Post-Natal yoga classes.

A favortie pose and why? My favorite pose lately is Headstand Bow, where you’re in a Full Wheel, but your head is on the ground and your hands are clasped around your ankles. It makes me feel strong, open, and grounded, plus it strengthens the quads to help me with running, and increases flexibility in my spine and shoulders, which is so important when carrying around a toddler. I also love doing this pose with a partner, where my tush is balancing on their feet.

Who are your heroes and why? My grandparents are my heroes, and I’ll always look up to them. They’ve been through so much, as Jews going through World War II, and it’s amazing to hear their stories of survival. And through all the bad times, they’ve always kept close ties with family, have a contagiously positive, happy attitude, and are pure sources of love and laughter.

A tip as we go into the cold and dark winter months? Stay active and eat whole grains for breakfast. Cook up some quinoa or brown rice the night before and heat it up in the morning flavored with cinnamon, a little maple syrup, chopped apples, almonds, and topped with vanilla Greek yogurt. It’ll warm you up and give you energy for the rest of the day. And make sure you keep exercising. If you used to work out outside in the morning or evening, but it’s too dark now, change up your schedule so you can sneak away for a pre-lunch run or bike ride. Or if it’s too chilly for you, warm up inside with a yoga class or swim at the gym. Even 15 minutes of moving will make you feel better.

Anything else you’d like to share? I’m a writer for the health and fitness blog FitSugar.com, and although yoga is an amazing form of exercise for both the body and mind (and something I write about often), it’s also important to get out and do other types of movement like running, biking, hiking, or Zumba classes to prevent boredom and overuse injuries.

Develop strength, flexibility, focus and mental clarity with a series of yoga poses specific to our sport.  We will start with standing poses and then move into powerful core poses then finishing with stretching poses to keep the body safe during falls.

This is the 4rd time we have offered this series and it’s always popular.  Join this small group of kindred spirit to prepare for the season.  It’s a lot of fun! Tuesdays, 4:30-5:30 pm for 6 week series for $99, Limit 8 students. (No class the week of Thanksgiving). Register Online Today!

The layout of this series is up to the students in it. Before class starts, we send out a questionnaire to help define what the class will be in accordance with what the students want. Classes will include pranayama, alignment, philosophy and advanced asana postures. Get to know other people in the class while we work together to deepen our yoga practice.

Pre-requisites: we ask that you be comfortable with about half (at least 3 out of 6) of the following poses before signing up

Urdva dhanurasana (full wheel)
Headstand (can be against a wall)
Handstand kick-up (at a wall or free-standing)
Ardha chandrasana (balancing half-moon)
Bird of paradise
Be comfortable with basic arm balances like bakasana (crow)

6 week series for $99, starting on September 15th, 2011. Register Here!

Join John and Jane for a night of fun, love, and fun-loving yoga! Bring your partner, an open mind and heart to this night of celebration.

Space is limited to 15 couples, so pre-registration is strongly recommended.

Monday, February 14th , 2011 from 7:30 pm to 9 pm ($30/couple)

So, as you practice handstand this month I invite you to be present with it and have a good time. Move beyond the temporary feelings that can cloud ones mind when thinking about handstand (fear, intimidation…) and find the sweetness and presence of being upside down on your hands. The time you spend there makes absolutely no difference, it’s the quality of the time you are there that matters.

Hey, and if you are really excited about handstands I’m teaching a “Six Weeks To Handstand” series starting next week. The last time I taught this it was totally great. By the end of the six weeks I was so impressed by how far people had come with their handstand. We had people with no handstand experience, and some with years of working on getting better at it — in the end everyone supported one another, had a good time, and learned and moved forward.

So, if you are interested in going deep into learning this posture (which will definitely teach you more about your whole practice) I invite you to sign up for the series soon – it starts next week!

John