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Yin Yoga: Deer Pose

6/27/2018

Setting Up:
Foundation-Begin seated with your legs in front of you.

Action- Bend you right knee into half butterfly with the heel about a foot away form the pelvis, then place your left knee into the arch of the right foot. Bend the left knee until the foot is closer to ninety degrees from the knee towards the bottom. (The legs will look a bit like a pinwheel) Rotate the torso in the direction of the right knee and walk thee torso forward until it rests on a bolster, blanket, or your mat. The arms can relax out to the side like goalposts. Turn your head to the side.

Boundary- Keep upright in the seated twist if there are hip issues. Adjust thebend of the knees to your own degree of comfort.

While You are There: Relax the front of the torso towards the ground. Remain for 3 minutes each side or if you are using it as a counterpose/release you may go a bit shorter and take 1 minute per side.

Modify- The easiest option is to stay seated as you twist. The level of bolster/ blanket height can be adjusted to the degree of flexibility. Turning your head in the same direction as the knees will be the more gentle option for the neck.

Deepen- Take the chest all the way to the floor to increase the rotation and lower hip compression/ upper hip stretch. Send your arm that is on the same side as your knees up overhead and stretch from the hip all the way through the fingers to add shoulder opening. Turning the head in the direction away from the knees will increase the stretch on the neck.

Transition out of the Pose: Place your hands on the ground and use that support to slowly return to seated. Then unwind the twist. It is nice sometimes to lean back on the arms, place the feet in front of you and windshield wiper the knees before taking the second side.

Why (benefits)

This is a nice hip balancing posture (External rotation of the front thigh and internal rotation of the back thigh).
Gently compresses the internal organs
Loosens tension in the spine
When the arm is extended the shoulder is stretched.

When to Avoid (contraindications)

Knee or hip issues may need more support with blankets or it may be best to stay seated in the upright position.

Yang Variation:There is no direct yang variation for this posture. In the leg it would be a hybrid of hero’s pose (virasana) and the back leg in half bound angle pose (butterfly/ baddha konasana) and a seated twist.

About Chris Loebsack
Chris Loebsack, 500 E.R.Y.T, fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators.
Chris teaches privates, classes and workshops across the globe. She is currently the director of the Boundless Yoga 200 hr and 500 hr Teacher Training programs and an Adjunct Teacher Trainer for the Om Factory® School of Yoga NYC 200hr, BambooMoves, Bhakti Barn Yoga, Just Plain Yoga, and NearMe Yoga 200hr Teacher Training Programs. She has also been featured in Fitness Magazine®, Yoga Journal: Yoga Mentor, Good an Well, Local Flair Magazine and the New York Times. In addition to yoga you are likely to find her laughing with friends and family or quietly meditating with her cats (Sukha, Fuzz-butt, and Squirrel) or traveling and teaching with her husband Brian M. Davis as Boundless Motion.
Boundless Yoga Studio Stroudsburg Classes:
Alignment and Anatomy of Yoga (All Levels) Mondays 9:30 am
Zen Flow (Level 1/2) Mondays 5:30 pm
Flow (Level 2/3) Thursdays 9:30 am
Flow (Level 1) Sundays 9:30 am
Boundless Yoga Studio Mt. Pocono Class
YIN Yoga (Stretch) Tuesdays 6:00 pm
Zen Flow (Open Level) Fridays 9:30 am - Begins June 1st, 2018
Upcoming Workshops Events:
7/20-22 The Yin Approach Advanced Studies Program Only 7 spaces remaining as of 6/17
11/3-5 Chair Yoga Advanced Studies Program
Fall/Winter 2018- 200 hr The Journey Begins Teacher Training Program 9 Spaces Remaining as of 6/17
Touring Schedule 2018 Contact Chris to register for any of the immersions
7/14/2018 Leighigh Valley Yoga Festival
8/22-Sept 7th Level 2 AcroYoga Teacher Training- Greece
10/5-7 Divine Play- Portland Oregon
November 10/11 and 17/18 2 Weekend Ontario AcroYoga Elemental Immersion

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Hanging About: Yin Yoga Pose- Dangling by Chris Loebsack

6/26/2018

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Setting Up:
Foundation-Begin in mountain pose (standing up) with the feet hip distance apart.

Action- Hinge forward from the hips and bend the elbows taking ahold of the them with your opposite hands.

Boundary- Do not force yourself towards the floor. Keep weight even in the feet.

While You are There: Allow each exhale to create space in the spine and feel the body ease itself in the direction of the ground. This pose may be more intense for students than other yin variations 1-2 minutes may be enough. It is sometimes nice to do the pose twice with a 2 minute hold, followed by a squat or simply standing for a few breaths then a second 2 minute hold.

Modify- Bend the knees more to ease the pull on the hamstrings and shift the stretch to the top of the gluteus maximus and the low spine. Rest the elbows on the knees if the back is feeling tense or strained.

Deepen- Reach the elbow points a bit more toward the floor. If this pose is super easy you may try wrapping your hands behind your calves to lightly draw yourself deeper.

Transition out of the Pose: Bend the knees more deeply to ease any tension away from the back and very slowly roll to stand. You may choose to bring your hands to the knees to support the lift of the spine. If you have been in the pose for a longer period of time you might come up halfway then take a few breaths before continuing all the way to stand.

Why (benefits)

Stretches the spine and shoulders
When the knees are in extension the hamstrings will also be stretched
When the knees are bent it activates the quadriceps
Compresses the internal organs

When to Avoid (contraindications)

Avoid this pose if you have unregulated high blood pressure.
If you tend towards low blood pressure release the pose super slowly so you do not get dizzy upon your return to standing.
Bend the knees as much as you need to support the health of the back.

Yang Variation: Uttanasana aka standing forward fold. The yang version may look very similar from the outside however, the stretch will shift from its passive form in yin to an active form in yang whereas the hip flexors may engage to pull the top of the pelvis closer to the top of the thighs. In the yang variation the focus also tends to gear more toward the hamstring stretch than the spinal stretch and works more toward the straight leg variation.

About Chris Loebsack
Chris Loebsack, 500 E.R.Y.T, fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators.
Chris teaches privates, classes and workshops across the globe. She is currently the director of the Boundless Yoga 200 hr and 500 hr Teacher Training programs and an Adjunct Teacher Trainer for the Om Factory® School of Yoga NYC 200hr, BambooMoves, Bhakti Barn Yoga, Just Plain Yoga, and NearMe Yoga 200hr Teacher Training Programs. She has also been featured in Fitness Magazine®, Yoga Journal: Yoga Mentor, Good an Well, Local Flair Magazine and the New York Times. In addition to yoga you are likely to find her laughing with friends and family or quietly meditating with her cats (Sukha, Fuzz-butt, and Squirrel) or traveling and teaching with her husband Brian M. Davis as Boundless Motion.
Boundless Yoga Studio Stroudsburg Classes:
Alignment and Anatomy of Yoga (All Levels) Mondays 9:30 am
Zen Flow (Level 1/2) Mondays 5:30 pm
Flow (Level 2/3) Thursdays 9:30 am
Flow (Level 1) Sundays 9:30 am

Boundless Yoga Studio Mt. Pocono Class
YIN Yoga (Stretch) Tuesdays 6:00 pm
Zen Flow (Open Level) Fridays 9:30 am - Begins June 1st, 2018

Upcoming Workshops Events:
7/20-22 The Yin Approach Advanced Studies Program Only 7 spaces remaining as of 6/17
11/3-5 Chair Yoga Advanced Studies Program
Fall/Winter 2018- 200 hr The Journey Begins Teacher Training Program 9 Spaces Remaining as of 6/17

Touring Schedule 2018 Contact Chris to register for any of the immersions
7/14/2018 Leighigh Valley Yoga Festival
8/22-Sept 7th Level 2 AcroYoga Teacher Training- Greece
10/5-7 Divine Play- Portland Oregon
November 10/11 and 17/18 2 Weekend Ontario AcroYoga Elemental Immersion

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Yin Pose: Butterfly aka Baddha Konasana/ Bound Angle Pose aka Cobbler’s Pose

6/22/2018

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Setting Up:
Foundation-Sit on the mat with the soles of the feet together, knees wide.
Action- Bow forward
Boundary- Do not force into the pose. Be mindful of the low back.

While You are There: There are a few different approaches. You might enjoy taking some small circles with the spine first before settling into the fold. Add a bit of hip movement by lifting and lowering the knees like butterfly wings moving in slow motion before easing into the posture. Relax the head, neck and spine. Hold 3-5 MInutes.

Modify- If the hips are rather tight it can be nice to place blocks under the thighs to keep you from going in too deeply. If the back is feeling sensitive or has an injury it may be more appropriate for the session to stay seated upright and allow the hips to soften.

Deepen- There are many degrees between the upright seat and the floor give the pose time. If you are at the far end range of the motion you can add a little more stretch by reaching the arms further out in front of you.

Transition out of the Pose: Take your time as you roll the spine back to sit upright. Stretch the legs out in front to release the hips and knees.

Why (benefits)

Opens the hips in anterior tilt of the pelvis; abduction and external rotation of the thighs.
Mild quad stretch.
If the pose goes deep enough the feet may begin to invert and stretch the medial aspect of ankles and legs.
Spinal Flexion stretches the posterior spinal muscles and back of the neck.

When to Avoid (contraindications)

Remain seated upright if the low back is experiencing compromise or keep the spine straight and hinge from the hips rather than the spine. Be careful as it may also aggravate pre existing sciatica .
If you are experiencing neck sensitivity it may feel better to keep the head lifted

Yang Variation:
Same pose shorter hold or moving in and out of the pose from seated to forward fold.

About Chris Loebsack
Chris Loebsack, 500 E.R.Y.T, fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy.

A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators.

Chris teaches privates, classes and workshops across the globe. She is currently the director of the Boundless Yoga 200 hr and 500 hr Teacher Training programs and an Adjunct Teacher Trainer for the Om Factory® School of Yoga NYC 200hr, BambooMoves, Bhakti Barn Yoga, Just Plain Yoga, and NearMe Yoga 200hr Teacher Training Programs. She has also been featured in Fitness Magazine®, Yoga Journal: Yoga Mentor, Good an Well, Local Flair Magazine and the New York Times. In addition to yoga you are likely to find her laughing with friends and family or quietly meditating with her cats (Sukha, Fuzz-butt, and Squirrel) or traveling and teaching with her husband Brian M. Davis as Boundless Motion.

Boundless Yoga Studio Stroudsburg Classes:
Alignment and Anatomy of Yoga (All Levels) Mondays 9:30 am
Zen Flow (Level 1/2) Mondays 5:30 pm
Flow (Level 2/3) Thursdays 9:30 am
Flow (Level 1) Sundays 9:30 am

Boundless Yoga Studio Mt. Pocono Class
YIN Yoga (Stretch) Tuesdays 6:00 pm
Zen Flow (Open Level) Fridays 9:30 am - Begins June 1st, 2018

Upcoming Workshops Events:
7/20-22 The Yin Approach Advanced Studies Program Only 7 spaces remaining as of 6/17
11/3-5 Chair Yoga Advanced Studies Program
Fall/Winter 2018- 200 hr The Journey Begins Teacher Training Program 9 Spaces Remaining as of 6/17

Touring Schedule 2018 Contact Chris to register for any of the immersions
7/14/2018 Leighigh Valley Yoga Festival
8/22-Sept 7th Level 2 AcroYoga Teacher Training- Greece
10/5-7 Divine Play- Portland Oregon
November 10/11 and 17/18 2 Weekend Ontario AcroYoga Elemental Immersion

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Yin Posture: Bananasana aka Supine Lateral Side Stretch by Chris Loebsack

6/21/2018

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Setting Up:
Foundation-Begin in pentacle pose or savasana

Action- Cross the left ankle over the right. Contract the right side of the waistline as you reach the left arm over head and stretch the left side of the body. (repeat the pattern on the other side)

Boundary- the back and back of the hips should remain connected to the earth.

While You are There: Send the expansion of the breath into the side ribs and underarm space. Relax the torso and legs into the support of the earth. Hold the pose for 3-5 Minute each side (1 minute in resting transition in between sides.)

Modify- Take ahold of opposite elbow to decrease the pull on the shoulders. Work with legs shifted to the side bot uncrossed to lesson the degree of tension on the outer hip.

Deepen- Start with the legs further apart so when the ankle crosses the knee it gives a deeper stretch. In the last few moments of the hold activate the contracted side of the body a bit more and keep reaching with more intention through the elongated side of the body.

Transition out of the Pose: Return to Pentacle Pose or Savasana (do this both between side and at the end of the second side.)

Why (benefits)

Complete lateral side stretch.
Opens the side body and the gallbladder meridian.
Mobilizes the spine in lateral flexion.
Stretches posterior border of the shoulder including the LATS, teres minor and major (triceps if the elongated arm is bent at the elbow joint).
Stretches the internal and external obliques, internal and external intercostals, and places a midl pull on the psoas and QL.

When to Avoid (contraindications)

This pose may be challenging for certain should conditions including impingement syndromes and frozen shoulder, some rotator cuff injuries and any cervical spine nerve impingements. If there is any tingling or sharper shooting pain adjust the arms or release the arms from the posture completely.
If there is low back issue or greater trochanteric bursitis lessen the degree of the crescent shape.

Yang Variation:
This is a prone version of a crescent pose a more yand option would be Standing Lateral Side Stretch from Tadasana.

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Yin Yoga Pose: Half Butterfly by Chris Loebsack

6/18/2018

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Setting Up:
Foundation-Begin seated with legs wide. Bring the sole of the left foot in towards the groin.

Action- Bow forward

Boundary- Pay attention to sensations in the inner thigh and back nothing should should feel sharp or pinchy.

While You are There: You may choose to round the back and let the torso softly hang towards the floor or you can choose to add length to the spine and roll the hips into a greater degree of anterior tilt to bring the belly closer to the earth. Remain the the pose 3-5 minute per side.

Modify- narrow the width of the legs to take pressure off the inner thigh. Decrease the degree of forward fold to ease the tension of the hamstrings and adductor magnus. Lengthen the spine and add some firmness to the pose if there is back or neck sensitivity.

Deepen- Take the legs further apart to increase the adductor stretch. Walk the hands further forward to increase the hip and hamstrings stretch.

Transition out of the Pose: Use your hands to press yourself back to a seated position. You may lean back on the hands to help ease the bent knee into a straight position. It sometimes feels nice to shake the legs a bit .

Why (benefits)

Stretches the inner thighs, spine and hIps.
Shoulders and side body will also get a stretch in side bending variations.

When to Avoid (contraindications)

If the inner thigh is very tight there may be a strain on the inner knee of the straight leg. Bend the knee or narrow the stance to alleviate the pressure.
If the hips are not open enough the bent knee may feel strained so you may adda block under the knee.
Be cautious with the forward fold with sciatica. You may choose to sit on the edge of a blanket to encourage pelvic tilt.

Yang Variation:
Janushirasana aka head to knee pose. * In the ashtanga tradition there are four variation in the primary series where each pose is held for 5 breaths with a vinyasa in between the sides and in between each variation switch.

About Chris Loebsack
Chris Loebsack, 500 E.R.Y.T, fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. Chris teaches privates, classes and workshops across the globe. She is currently the director of the Boundless Yoga 200 hr and 500 hr Teacher Training programs and an Adjunct Teacher Trainer for the Om Factory® School of Yoga NYC 200hr, BambooMoves, Bhakti Barn Yoga, Just Plain Yoga, and NearMe Yoga 200hr Teacher Training Programs. She has also been featured in Fitness Magazine®, Yoga Journal: Yoga Mentor, Good an Well, Local Flair Magazine and the New York Times. In addition to yoga you are likely to find her laughing with friends and family or quietly meditating with her cats (Sukha, Fuzz-butt, and Squirrel) or traveling and teaching with her husband Brian M. Davis as Boundless Motion.

Boundless Yoga Studio Stroudsburg Classes:
Alignment and Anatomy of Yoga (All Levels) Mondays 9:30 am
Zen Flow (Level 1/2) Mondays 5:30 pm
Flow (Level 2/3) Thursdays 9:30 am
Flow (Level 1) Sundays 9:30 am

Boundless Yoga Studio Mt. Pocono Class
YIN Yoga (Stretch) Tuesdays 6:00 pm
Zen Flow (Open Level) Fridays 9:30 am - Begins June 1st, 2018

Upcoming Workshops Events:
7/20-22 The Yin Approach Advanced Studies Program Only 7 spaces remaining as of 6/17
11/3-5 Chair Yoga Advanced Studies Program
Fall/Winter 2018- 200 hr The Journey Begins Teacher Training Program 9 Spaces Remaining as of 6/17

Touring Schedule 2018 Contact Chris to register for any of the immersions
7/14/2018 Leighigh Valley Yoga Festival
8/22-Sept 7th Level 2 AcroYoga Teacher Training- Greece
10/5-7 Divine Play- Portland Oregon
November 10/11 and 17/18 2 Weekend Ontario AcroYoga Elemental Immersion

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Yin Yoga: Deer Pose

Hanging About: Yin Yoga Pose- Dangling by Chris Loebsack

Yin Pose: Butterfly aka Baddha Konasana/ Bound Angle Pose aka Cobbler’s Pose

Yin Posture: Bananasana aka Supine Lateral Side Stretch by Chris Loebsack

Yin Yoga Pose: Half Butterfly by Chris Loebsack

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