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Happiness in Handstand- Find your Line by Chris Loebsack

8/18/2020

Handstand (Downward Facing Tree Pose) - Advanced Inversionah-doh moo-kah virk-SHAHS-anna
Adho (अधस्)= Downward
Mukha (मुख) = Face
Vrksa (वृक्ष)= Tree
Asana (आसन) = Pose, Posture, Seat
(www.en.wikipedia.org)
One of the most powerful poses in yoga is the handstand. This posture can invoke pure joy and a sense of freedom when mastered, while even thinking about attempting it may induce fear for others. Our bodies are calibrated to an upright standing world. As such, literally turning our worlds upside down to balance on our hands carries a rage of challenges across the physical, mental and emotional spectrum. Once we understand the foundations of a handstand, it is actually quite accessible. Contrary to what many might think, the handstand is a physically safer option than some other inversions such as headstand or forearm stand. That said, any inversion should initially be learned under the direction of a qualified instructor to help guide the student through safe practices.
One of the main obstacles in handstand is the fear of falling. Fear is not a bad thing in and of itself, the fear can help us cultivate accurate self assessment and encourage us to work the foundations and progressions to build the necessary physical strength and the confidence to explore the full pose. On the other side of it, fear can become an irrational blockade to trying inversions. There are students who clearly have all of the necessary physical tools and have the safety of a spotter or a clear wall and will still have a mental shutdown with inversions. It is another strong reason to train progressively as we need to build up deposits in the bank of personal trust to have the emotional safety to work on this type of skill. In many ways this pose is a more advanced mental and emotional posture than it is a physical one.
Handstand training takes time and consistency to master. It is the posture of constant evolution and refinement. This pose that has been adopted by the yoga practice has many roots in acrobatics, gymnastics, circus, calisthenics, and cheer-leading. The current international standard for a handstand in the acrobatic community and beyond holds the handstand in a straight line. This was not always the case. In “Light on Yoga” by B.K.S. Iyengar, you will not find a straight handstand. His handstand is quite arched in the back and the handstand is used as more of a transition from wheel pose or as a pause in the jump forward. The same is true for the ashtanga lineage. Handstand in ashtanga is used more as a transition than it is practiced as a static posture. For our purposes in this round we will look only at the straight line static handstand.

How to do Adho Mukha Vrksasana- Handstand

Begin in standing forward fold (uttanasana). Place the Hands against the ground shoulder width apart, (students with tighter hamstrings will have to bend their knees) Another starting point is a downward facing dog. If starting in the down dog walk the feet in closer.
Stack the shoulders directly over the wrists and fully straighten the arms. Press the hands strongly into the earth as you pull the low ribs into the spine (Hollow body). Use one of the following entrances to get the legs into the air.

Entrances:

Tuck jump
Straddle jumps/ press
Pike jump/press
One leg Kick/press up (strong internal rotation of the thighs)

3. Once the legs are sky bound squeeze the inner thighs together. Firm up the buttocks and core. Send the tailbone toward the heels and keep the sides of the waist long. Allow the eyes to gaze at the space between the thumbs while keeping the neck long.

Notes on Variations and ModificationsThere are many variations of handstands that will come off of the straight line. We train the straight line so that we may choose to come off the line with control for other inspire variations rather than ending up off our line by default.
Additional Variations may include:
Scorpion
Hollow Back Handstand
One Arm Handstand
Leg Variations- Tuck, Straddle, Pike, Eagle, Lotus, Stag, etc.

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Master your Mountain Pose- Tadasana by Chris Loebsack

8/17/2020

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TadasanaMountain Pose aka Equal Standing Pose or Samasthiti
Tah-DAH-SAH-nah (Sahm-mas-thi-tee-hee)

Tada (ताड) = Mountain
Asana (आसन) = Pose, Posture, Seat
Tadasana (ताडासन) = Mountain Pose
Samasthiti (समस्थिति) = Equal, Balanced Standing
(Devanagari Script from www.wikapedia.org)
Tadasana or mountain pose, is the ultimate foundation for all standing poses. It is a basic stance of standing upright with good posture. The pose is engaged but not rigid and cultivates grounding in the feet, and a “root to rise” energy as the crown of the head lifts to the sky. It allows us to stand in a receptive but powerful stance. It can be an easy pose to take for granted, but when given its full respect and attention we can dramatically improve our postural line in the spine and develop better balance.
This posture did not appear in yoga texts until 1966 in Iyengar’s “Light on Yoga”. It did appear ,along with other asanas that are now part of the yoga lexicon, in “A Manual of Gymnastics” by Vyayama Dipika in 1867 and in “Anatomy of a Contortionist” by Thomas Dwight in 1889. Yoga had gathered a great deal of postures from the gymnastic and acrobatic community that merged into the yoga sequences and become part of the modern yoga sequences. The hatha yoga variations of tadasana have a wider stance of the feet than the vinyasa tradition. You will also find tadasana at the start of most vinyasa classes and the beginning of surya namaskar or sun salutations. In the ashtanga tradition it is listed as samasthiti, a balanced standing pose.
The pose shape is the same whether you call it tadasana or samasthiti. Tadasana is the actual pose and the word samasthiti, however is more of a command of your attention. By its very definition samastitihi asks us to become aware of the balanced feeling and to tune into where our weight is most centered. Samasthiti opens us up to the mindful attention we need to bring to our postures. As tadasana is often the first pose of a sequence it is not surprising then to hear the term samasthiti added to encourage the art of mindfulness from the very beginning of the set.
How to do tadasana

Stand with the big toes together and the feet parallel to the edges of your mat.
1. Lift the toes to feel the arches of the feet engage. Place the toes back down while keeping the lift of the inner arches of the feet.
2. You can play with the weight shift, forward and back, and side to side until you can find where the weight is evenly distributed in the feet.
Engage the front of your thighs to lengthen the legs. Lift the knee cap upward toward the hip crests. (soften this action if there is excessive hyper-extension at the knee joints)
Lightly firm the belly. As you observe the pelvis and low back you can add pelvic tilt to adjust until you find a neutral tilt of the pelvis and a natural curve to your elongated, low back. The full spine should reach upward toward the crown of the head as the head remains neutral.
Roll the shoulders back and down and bring the arms alongside the body. Broaden across the collar bones and lift the breastbone upward without allowing the ribs to jut forward.
Maintain the length of the spine and hold the pose for 5-10 deep breaths.

For better balance take the feet wider. Try different hand variations to mix things up.

Benefits

Improves balance and posture
Strengthens the feet, legs, thighs, outer hips, core, and pelvic floor.
Can help to rebuild fallen arches
Improves circulation.
Builds heat in the body.
Stimulates the first chakra aka root chakra (muladhara) and balances the alignment of all seven chakras

Common pitfalls and contraindications

If someone is experiencing low blood pressure this pose may make them feel dizzy in which case they should stop and sit down.
The more narrow foot position is more difficult to balance and may be less comfortable for students with a broader pelvis. If a student is experiencing outer hip discomfort we would recommend a broader stance.
There is a tendency to over arch the spine while trying to find the lfit from the feet to the head. Do not let the belly and ribs stick out.
Watch for; computer neck (head jutting forward). Bring the head over the shoulders.

Preparatory poses and exercises
Constructive Rest
Pelvic Tilts
Thigh Rotation- with straight leg
Reclining Mountain
Crocodile Pose- Yin

ReferencesIyengar, B.K.S. (1966) Light on Yoga, Yoga Dipiki. (3rd Edition) NY, United States of America. Schocken Books Inc.
Singleton, M. (2010) Yoga Body, the Origins of Modern Posture Practice. NY, United States of America. Oxford University Press, Inc.
Swenson, D. (1999) Ashtanga Yoga, the Practice Manual. (6th Edition) (Woodruff, C, Ed.). Houston, TX, United States of America. Ashtanga Yoga Productions.
www.wikapedia.org

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's Teaching Schedule

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Power up in Goddess Pose: Utkata Konasana

8/14/2020

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Utkata KonasanaGoddess Pose - Beginner Standing Hip Opener

oot-KAH-tuh cone-AHS-uh-nuh
utkaṭa (उत्कट) = Wild, Intense, Fierce
Koṇā (कोणा)= Angle
Asana (आसन) = Pose, Posture, Seat
(www.wisdomlib.org)
This posture is a wide leg squat. The pose is often referred to as Goddess Pose and highlighted for its more fierce representation of divine feminine energy. The pose has several different names depending on the yoga lineage or tradition, such as sumu pose or horse stance (Vatayahasana). We will stay with goddess pose as the root of the word utkata is also the base of (Utkatasana) the chair pose and in its simplest form this is a wide leg chair pose. Moreso, horse pose(Vatayahasana) shows up in reference to a more complicated variation found in the intermediate series of ashtanga yoga as set by Phathabhi Jois and as such we will leave that name for the more complex variation.

Utkata konasana is an incredible power pose. It can build energy in the physical body and confidence in the emotional body.
How to do utkata konasana

Begin in mountain pose (Tadasana) and step the feet wide apart (approximately 3-4 feet) with the toes turned out.
Bend your knees and track the knees over the direction of the turned out toes.
Reach your arms out to shoulder height and bend the elbows (arms will look like goal posts). Engage the space between the shoulderblades to draw the arms wider and expand across the front of the chest.
Engage the pelvic floor and the belly (mula bandha and uddiyana bandha), lengthen the low back as you scoop the tailbone downward (posterior tilt of the pelvis).
Maintain the length of the spine and hold the pose for 5-10 deep breaths.

Variations and Modifications
Goddess Pose with a twist- Great inner thigh opener and spinal release.

Goddess Pose- Temple variation- Arms overhead with hands in Kali Mudra

Goddess Pose- Hands in Anjali, add a heel lift

Benefits

Stretches the hips, inner thighs and groin. The pose will also stretch different aspects of the chest and shoulders depending on the arm variation.
Improves balance.
Strengthens the legs, thighs, outer hips, core, and pelvic floor.
Improves circulation.
Builds heat in the body.
Stimulates the first chakra aka root chakra (muladhara)and the second chakra aka sacral chakra (svadhisthana).

Common pitfalls and contraindications

The knees may drift inward if the inner thighs are tight or the outer hips are weak. Work to keep the knees in line with the turn out of the toes.
The wider and lower the stance the more extreme the angle becomes and the more intense the workload on the quads will be. Start more narrow and higher until strength and mobility increase and then get incrementally deeper into the fierce angle of the final pose over time.
There is a tendency to lean the chest forward. To increase the work on the thighs and strengthen the back keep the chest lifted as you sit into the posture.

Preparatory posesReclining Bound Angle Pose (Supta Baddha Konasana)
Happy Baby Pose (Ananda Balasana)
5 pointed Star Pose
References
Utkatasana. www.ashtangayoga.info, Retrieved 6 August 2020.
Kona www.wisdomlib.org Retrieved 4 August 2020
Swenson, D. (1999) Ashtanga Yoga, the Practice Manual. (6th Edition) (Woodruff, C, Ed.). Houston, TX, United States of America. Ashtanga Yoga Productions.

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's Teaching Schedule

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How to do Heron Pose- Krounchasana by Chris Loebsack

8/13/2020

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Krounchasana
Heron Pose - Intermediate Seated Posture
Crown-Chaa-sah-nah

This posture is a combination of half hero's pose (ardha virasana)also known as triangular facing western intense stretch (triang mukhaikapada paschimottanasana) and upward facing western intense stretch pose (urdhva mukha paschimottanasana). The combination of these two seemingly opposing postures gives us a complex asymmetrical pose that stretches the entirety of the lower extremities, engages the core and strengthens the spine.

This posture presents itself in the ashtanga yoga intermediate series as developed by Pattabhi Jois. It is the second pose in the intermediate series and has the addition of a flow (vinyasa) before the pose, between the sides, and after the second side. Iyengar, in “light on yoga” lists this posture immediately following triang mukhaikapada paschimottanasana as it is easier to bow forward over the extended leg than it is to reach down and draw the leg upward towards the sky.

Krouncha means heron. The name is also the name of a mountain in India and Indian mythology claims that Krouncha is the grandson of Himalaya. The Himalayas are a mountain rage that hosts some of the world's highest peaks, including the famous Mount Everest.

In some other instances krounchasana has been used to describe another posture or another name has been used to describe the same shape. The references are much more obscure and not used in the west so we will leave it as is for consistency. The most common traditions practiced in the USA stem from teachers such as Pattabhi Jois and Iyengar who learned from the same master teacher, Krishnamacharya and therefore use the same names for the postures which makes for easier comparisons between their stylistic differences.

How to do krounchasana

Begin in a seated position with the legs stretched out in front of you.
Roll the weight of the body onto the left hip and as you bend the right knee tuck your to the outside of the right thigh with your foot alongside your outer hip. Make sure the toes are pointing back and the toenails are facing the ground.
Hug the inner thighs towards one another and then bend the left knee to reach down and take a hold of the foot with both hands (option to bind if available) then straighten your leg fully towards the sky.
Keep the spine elongated and draw the leg closer to your chest and face.
Hold the pose for 5-10 deep breaths.
Release and repeat on the second side.

Benefits

Stretches the buttocks, hamstrings, ankles, calf, quadriceps (vasti group).
Improves your focus.
Strengthens the spine, pelvic floor, and posterior aspect of the neck.
Improves circulation.
Builds heat in the body.
Stimulates the first chakra aka root chakra (muladhara)and the second chakra aka sacral chakra (svadhisthana).

Common pitfalls and contraindications

The spine will tend to round and sink into the lower back.
Students may need to sit on a block to take pressure out of the knee of the bent leg. There is a significant amount of weight bearing on the knee joint in this shape while it is in deep flexion so students with knee injuries may need to modify or skip this posture.
There is a tendency to lean the chest forward. To increase the work on the thighs and strengthen the back keep the chest lifted as you sit into the posture.

References

Iyengar, B.K.S. (1966) Light on Yoga, Yoga Dipiki. (3rd Edition) NY, United States of America. Schocken Books Inc.
Swenson, D. (1999) Ashtanga Yoga, the Practice Manual. (6th Edition) (Woodruff, C, Ed.). Houston, TX, United States of America. Ashtanga Yoga Productions.

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's Teaching Schedule

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Happiness in Handstand- Find your Line by Chris Loebsack

Master your Mountain Pose- Tadasana by Chris Loebsack

Power up in Goddess Pose: Utkata Konasana

How to do Heron Pose- Krounchasana by Chris Loebsack

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