Cow Face Pose will get deep into your hips, ankles, thighs, shoulders, and chest. Be gentle with both the hip and shoulder sockets, especially if you have a tendency to be tight up top or bottom or both! Sometimes, you’ll find yourself in class in the full posture, or just focusing on the leg or the arm expression. Let go of the physical tension your body may be holding, and just work with the leg version and focus on lengthening from tailbone up to the crown of your head…don’t cheat and really enjoy this opening in the hips. Can’t clasp your hands? Use a strap, a towel or your ponytail to hold onto and focus on opening the chest and triceps. Please note, this photo is of gomukhasana arms, legs coming in another post this month.

The wrist is a relatively small and complex joint which can be prone to injury during hatha yoga.  Some of the more challenging poses like Downward facing dog, hand stand and other weight bearing poses to the hands can stress the wrist as well as the surrounding muscles, tendons and ligaments create discomfort and even acute, lingering pain. The injury can be yoga related or it can be an unrelated injury from some other sports or work activity or accidental fall.  In this workshop we will discuss preventative techniques to both deal with previous injuries and avoid yoga related injuries.  We will focus on alternative or modified positions to help the wrist sensitive student realize a full yoga practice.

Join me, Bill O’Connor RYT for a discussion of major and some minor wrist injuries and how to deal with and prevent them.  This will be followed by a special vigorous “wristless” yoga practice which you can take home with you as well as use the modifications in your regular practice.

As a long time evolution teacher who has been teaching and practicing for 10 years with Keinbox disease, a genetic condition that causes disintegration of the central wrist bone.   I have studied the use of the wrist in daily life as well as in yoga practice and developed a yoga practice which de-emphasizes the use of the wrist.  Consulted with and been diagnosed by some of the leading wrist experts in the US, and I am happy to share my experience with others who are dealing with wrist pain. ~ Bill

I roasted in olive oil about 2/3 of the cloves, peeled and whole, and the remaining third, I sliced up and set aside. In a pan, I sauteed the following:

- 2 to 3 chopped shallots in olive oil (onions could be substituted)

- all of the sliced garlic cloves

- 1/2 stick of butter

- rest of the roasted cloves

- some whole wheat flour to make thick rue

- a healthy pour of white wine

- seasoning: salt/pepper/turmeric/cumin/bouillon cube

- a few handfuls of chopped white potatoes

-water (or broth)

I took slowly added water to rue until the soup pot was full. Then simmered the garlic goodness for twenty minutes after it reached it’s final boil. Pureed until smooth, and to finish, a splash of milk. Served along side a hearty piece of bread, my spontaneous version made a delicious dinner…and even a better lunch! ~ Petra

In thinking about it after getting back I realized that what made it really fun is that no one had any strict agenda. Everyone was really open to do whatever. It seemed like we were moving pretty slow, but at the same time we did a lot of stuff over a 24 hour period. What we were doing was really going with our hearts, going with the flow of things, letting stuff come as it a came.

For me in my everyday life it seems like that sense of going with the flow gets caught up an an agenda to “get things done” and to accomplish something. Being on this trip opened me up more to how nice it is to go with things as the come, and maybe even get more stuff done and waste less time in the process.

Today’s video is practice of this idea – I hope you enjoy it! John

First, I washed, halved and pitted fresh red peppers, as well as cooked a few servings of farro according to instructions (about 20 minutes in 1 : 3 ratio of grain : water). Separately, mix together:

- one minced onion & clove of garlic

- one grated zucchini

- 2 cups of roasted pumpkin /or another squash

- pinch of salt & pepper

-turmeric & cumin /or your favorite spice!

- drizzle of olive oil

- fresh peppers for vessel

- cooked farro (a grain with twice the fiber & protein than wheat)

Then I added the cooked and drained farro & a handful of gogi berries. After spooning full the raw peppers, into the oven they went at 350 degrees Fahrenheit for about 25 minutes. I love quick and healthy recipes with a handful of ingredients that I can find in my fridge / pantry at any given moment. Salt, pepper, spices, onion/garlic & oil, don’t apply in my 5 ingredients; they are the staple for most dishes of mine. Enjoy the food you prepare and be well! ~ Petra

There are three main variations, two seated in staff pose and one standing as a warrior pose.

Before starting any of the positions be sure to have adequately warmed up for the pose.  Key warm up asanas include Lying Big Toe Hold (you can even start a variation of archer like this), Boat pose to warm and strengthen the abs, and Malasana or squat pose ( here you can add a twist to either side).  Other warm ups include seated head to knee pose and Marichyasana 1.

The two seated archers start in Staff pose, that is seated with the legs extended straight out in front.  In the first variation  extend both hands forward hold the big toes with the first two fingers with the thumb wrapped around (called big toe mudra) as in Paschimottanasana, same hands to same feet.  Keep the left foot extended and slowly draw the right foot back while bending the knee as if drawing a bow string.  Continue pulling back on the right foot opening the right hip and keeping the knee as close to the body as possible.  Lean the torso forward to avoid back strain.  Repeat on the left.  For more ease try this while lying on your back with your legs extended up in the air.  As before reach both hands up to the feet with big toe mudra.  Keep one leg extended and pull the other leg down drawing the knee to the side, then reverse.  This can even be done as a vinyasa drawing first one side, release with the breath and then draw the other side down

The second variation again starts in staff pose.  This time opposite hands hold the big toes. Reach forward and grip the right toe with the left hand, then pull  the left foot on to the right thigh with the right hand.  Now bring the right elbow back as if drawing a bow.  Slowly release back to staff pose and reverse.

The benefits of both variations; strengthens arms, abs and back.  Stretches the hamstrings and helps stiffness in the hips.  It adds grace and balance to all movements.

The standing variation is fun in that it can be added as a hand and arm mudra to many standing and kneeling poses.  As an example warrior 2 can easily become Archer pose by extending the forward arm with the hand in a fist with thumb extended.  The back hand becomes the bow string as if drawing a bow by bending the arm to the ear again with closed fist, thumb extended.  Try archer to the sides with bent knees or archer pointing upward on the toes.  Warrior 3 archer is fun as well as Anjaneyasana Archer.

The standing benefits are similar to all standing poses as well as developing a keen awareness increased self-confidence and self-esteem.

Enjoy these poses during December the month of the Archer.

~ Bill

Just alter the arm that’s reaching backwards by bending the elbow and bringing your fist next to the armpit. Literally, imagine an archer holding a bow & arrow, taking aim towards a target.

This posture strengthens our nervous system, builds power in the legs, opening the hips thus allowing for deep core strength. Like the qualities of a warrior, this posture gives us courage, steadiness as we maintain our focus. Commit to the direction that you want next year to take you, stand strong, aim and go!

When we begin to practice Ahimsa or reverence for life we first think of being non violent to other beings. We make way for animals in the street, we are respectful & reverent to our fellow human beings. Then we realize adopting a vegetarian / vegan diet is also allowing us to practice Ahimsa in our daily lives with the food choices we make & the goods that we use. Continuing with the reverence for the things we use, we can think of fair trade and fair wage for humans that are making the goods we use. We begin only supporting the companies that hold that standard.

We can go to reverence for the earth & take care of the plants and trees around us, tend gardens and eat more local produce that do not use excess fossil fuels that pollute our planet driving our goods to us. We are helpful and kind to others of all races, nationalities and origins. We are loving towards our self. We practice our asana in a respectful way that suites the particular day & feeling in that moment. We do not overly push our bodies unsafely past our present physical limitations. We honor these limitations as stepping stones for growth in our practice. We honor our students by moving them safely through asana practice allowing them to grow in strength & stability & flexibility before proceeding to more advances postures.  As teachers we show the community by example how to live this with our words, actions and choices. We have the influence over the community where we teach yoga to help others to also motivate towards a fully non-violent lifestyle.  Once each community embraces a metta loving kindness way of thinking in all actions the community will be at peace with in itself and with their surrounding communities.

When humanity embodies loving kindness it begins in the micro universe & spreads out into the entire universe slowly but surely. To become Ahimsa we must make all of our decisions with reverence for all life.  Our behavior in each moment must express our respect for the world around us. The way we drive our cars in traffic allowing another driver to come into our lane with a friendly wave. The way we move through the line at the natural food store, making eye contact with the cashier, helping bag etc.

We have all experienced the opposite in our lives and remember it did not feel good. Negative words or actions may imprint someones memory & infuse their day with painful emotions. Therefore, why would we want to do that? We must treat others as if they are one with ourselves because in reality they are. We are one with all living beings & the planet. The energy we put out is what we intern feel . There is nothing better to experience then loving kindness.  Globally metta could stop violence on an immense scale ending wars. The energy that is stirred up with non-violence would create a peaceful plant if we all embrace it whole hearted and live it to its fullest capacity. -Danielle Vardakas- Duszko