Practice Supta Baddha Konasana at Home

Feeling a little out of sorts today? Let Caroline Kelley walk you through Supta Baddha Konasana, a gentle pose you can try at home:

"This pose has numerous benefits and can be practiced with all the props demonstrated here, or if your back and knees feel happy without support you can simple practice without support.

Physically, this pose can help relieve lower back pain, tense abductor muscles on the inside of the highs can distort the pelvic in such way that causes lower back pain. This pose also helps relieve menstrual cramps and indigestion. Another wonderful benefit is that this posture is a great way to relieve stress and anxiousness. If you are feeling anxious, I recommend laying blankets over you to reduce any feeling of vulnerability.

Practice this in a quiet place, where you can rest for ten or so minutes. Make sure that the cushions behind the ribs are positioned so that you can tuck the tail bone gently towards the heels and therefore relieve any discomfort in the lower back.

Once here take a deep breath into your belly, filling it up like a balloon, as if taking the breath deep down into the lungs, and then relax completely as you exhale. Do this exaggerated practice until you are able to find an easy, relaxed and soothing motion of breath.

Let your eyes and tongue relax, you will notice that the whole body relaxes even more with just those two simple things. Feel the motion of the breath and let it soothe you into deep surrender.

If you feel on the verge of an anxiety attack child's pose will be more suitable, bringing the head and heart down to earth along with abdominal breathing helps calm the nervous system."

Come try it out with Caroline at Yoga Mayu, Tuesdays and Thursdays from 7:30am to 8:30am.

Dhanurasana: Caroline Kelley's Pose of the Month

If you head to one of Caroline Kelley's vinyasa classes this month, you can expect to get a little extra emphasis on her asana of the month: Dhanurasana.

Here's what Caroline has to say about this heart opening pose:

"This month we will explore Bow Pose in varying forms and of course suitable modifications for Beginning level and Yin practice

Benefits and effects of this asana:
Strengthens and balances the spinal muscles. Relieves hypertension in the hip flexors. Opens the chest and encourages an upright posture, as well as healthy breathing patterns."

Come try it out with Caroline at Yoga Mayu, Tuesdays and Thursdays from 7:30am to 8:30am.

Release Tension with Malasana

If you head to one of Caroline Kelley's vinyasa classes this month, you can expect to get a little extra emphasis on her asana of the month: Malasana.

Here's what Caroline has to say about this beneficial pose:

"This asana is a great way to release tension in the lumbar spine, you may also know from experience that tight achilles tendons limit ones ability to get the heals down to the floor.

This pose has many benefits. As usual there will be variations so that this pose can be used therapeutically and also as a stepping stone into more advanced postures such as Bakasana."

Come try it out with Caroline at Yoga Mayu, Tuesdays and Thursdays from 7:30am to 8:30am.

Relieve Winter Fatigue with Purvottanasana

If you head to one of Caroline Kelley's vinyasa classes this month, you can expect to get a little extra emphasis on her asana of the month: Purvottanasana.

Here's what Caroline has to say about this heart opening pose:

"In Ashtanga Yoga this posture is performed after seated forward fold (Paschimottansa). Purvottanasana extensively stretches the front body. The pose strengthens the wrists, improves movement of the shoulder joints and expands the chest. It's a great posture to add to our winter practice. Have you noticed how we tend to hunch over in the cold and wet weather creating a closed off posture? This energetic pose will counter act that and relieve winter fatigue.

Variations of this posture will be taught in Beginning and level one classes."

Come shake off your winter funk with Caroline at Yoga Mayu, Tuesdays and Thursdays from 7:30am to 8:30am.

Turn Your World Upside Down with Sirsasana

If you head to one of Caroline Kelley's vinyasa classes this month, you can expect to get a little extra emphasis on her asana of the month: Sirsasana (which you might know as headstand).

Here's what Caroline has to say about this challenging but rewarding pose:

"Headstand has long been considered the king of all poses. This is a challenging pose that warrants respect and an intellectual approach. This month we will explore the foundations of this pose and from there take progressive steps. Our practice will emphasize a solid foundation which encourages stability and most importantly protection of the cervical spine (neck).

Beginning students will explore Sirsasana with the feet firmly on the ground. Alternative postures will be given when this pose is counter indicated.

Once mastered, this asana calms the nervous system. Other benefits are increased fresh blood flow to the brain and rejuvenation of the brain.

The practice of this pose may offer the opportunity explore fear and our ego. This is a classic example of how our yoga practice is SO much more than a physical work out."

Come practice flipping your perspective with Caroline at Yoga Mayu, Tuesdays and Thursdays from 7:30am to 8:30am.