4 Counterposes to Help Balance Your Practice

Riva G Yoga April 15, 2018

A counterpose in yoga is a posture that helps neutralize the body after performing a particular pose. Its purpose is to restore balance in the body, especially in the spine and pelvis. Very often a counterpose will integrate the action of the preceding posture, but in a neutralizing (and sometimes opposing) manner. For example, after performing Cobra Pose (a gentle backbend), one possible counterpose would be Table Top Pose (which returns the spine to neutral). Another option would be Downward Facing Dog Pose (which encourages lengthening and neutralizing the spine.) Counterposes help us avoid injury and imbalances in the body, and most of the time, they feel good too.

Below are a few of my go-to counterposes (along with the poses they are countering):

1. Backbend/Knees to Chest

After practicing any kind of heart-opening pose, such as Wheel, Camel, or Bow Pose, the tendency is to want to take the body into a complete forward fold. But moving back and forth between the two extremes can cause strain in the body. A preferred counterpose would be a posture such as Knees To Chest, which gently stretches and neutralizes the spine:

To Perform Knees to Chest:

Lie on your back, with your legs and arms extended. Exhale and draw both knees into your chest. Clasp your hands around your knees if possible.
Keep your back flat on the ground. Draw your tailbone and sacrum downward, lengthening your spine. Gently tuck your chin and gaze toward your knees.
Hold for 20 breaths. Slowly release your knees and lower your feet to the ground.

2. Forward Fold/Upward Plank Pose

Forward folds, such as Paschimottanasana, are wonderful for stretching the back side of the body, including the spine and hamstrings. A perfect counterpose would be one that gently opens the front side of the body, such as Upward Plank Pose (Purvottanasana), which stretches the shoulders, chest, and ankles:

To Perform Upward Plank Pose:

Begin seated with your legs extended and your hands a few inches behind your hips. Your fingers should be pointing forward, and your hands shoulder-width apart.
Inhale and press your hands and feet down firmly down into the ground as you lift your hips upward. Raise your chest toward the sky, and keep your spine in a straight line. Try to press the soles of your feet into the floor. Keep your leg muscles engaged, but don't squeeze your glutes.
Hold for 10 breaths. Slowly lower your hips to the ground to release.

3. Headstand/Rabbit Pose

Headstand is commonly one of the first inversions that students learn. Having the forearms and head on the floor provide a stable foundation for this inversion, but very often there's a lot of weight & pressure being placed on the head and neck (especially with beginners). Rabbit Pose is a wonderful way to counter that, however it's a also a pose needs to be performed carefully, to ensure that there is no strain in the neck:

To Perform Rabbit Pose

Begin in a kneeling position. Lean forward to place the crown of your head onto the ground (as close to your knees as you can.)
Reach back and grab hold of your heels (or ankles or calves) and begin to lift your hips as you lean forward slightly. You'll start to feel a nice stretch along the back of your neck, but make sure to keep it gentle, and be careful not press your head down too hard.
Hold for 5 breaths. Slowly lower your hips down to release.

4. Balasana: The Universal Counterpose

Child's Pose is a resting pose and therapeutic posture that can help relieve back and neck pain. Its is a calming counterpose that can be performed at any time during a practice because it helps to restore balance throughout the body.

To Perform Child's Pose:

Begin on your hands and knees. Widen your knees slightly while keeping the big toes touching. Lower your seat down onto your heels. (You can keep your knees together if your hips are tight.)
Exhale and lower your torso down between your thighs. Rest your forehead on the ground, and extend your arms long, with the palms facing down. Lengthen your body from your hips to your armpits, and soften your lower back. Keep your eyes closed.
Hold for 30 breaths. Inhale and sit up to release.

Fall-ing for Yoga, 4 Poses To Help Balance Your Autumn Practice

Riva G Yoga October 29, 2017

The leaves have started to change color, the days have grown shorter and cooler, and pumpkin spice lattes are now back on the menu... fall is officially here. My personal favorite way to welcome autumn includes cozy sweaters and a new pair of booties (not to mention a little extra Netflix time). But there is one additional thing I've added to this year's list, and that is to balance out my yoga practice with a few key poses for fall. The ones I've listed below really help my body transition through the season more gracefully. Oh, and there is one more thing I forgot to mention - a cute new yoga outfit always makes coming to the mat a lot more exciting. The one I'm wearing in all of the photos here is by Sam Edelman, and it couldn't be more perfect for this fall!

1. Get Grounded

It turns out that along with the change in weather, it's also quite common to experience some extra nervous energy during this transitional season. Practicing grounding poses, including this Chair Pose Variation can help the body feel stronger and more centered.

Separate your feet about the width of your mat, with your toes turned outward.
Ground your feet firmly into the floor as squat down, lowering your torso onto your thighs and keeping your hips in line with your knees.
Extend your arms forward. Reach them all the way toward the front of the room as you reach your hips all the way back.
Keep your core engaged and your belly lifting up.
Squeeze your triceps inward toward your ears and press your palms away.
Hold for five breaths, then release and repeat 3 more times.

2. Build Heat & Feel Energized

Though its tempting to just stay in and hibernate as the weather cools down, it's important to get the body warmed up to combat the stiffness that often accompanies the cold. Incorporating energizing poses, such as Bridge Pose (or any heart-opening pose) is a great way to build heat in the body.

Begin lying on your back, with the knees bent, with your feet flat on the floor and arms by your sides.
Raise the hips up toward the ceiling and either interlace the hands together or leave the arms down by the sides of the body.
Keep the neck in neutral as you continue to life the hips higher.
Hold for five breaths, then lower and repeat 2 more times.

3. Cleanse & Detox

Fall time is, unfortunately, often accompanied by cold & flu season. Spending extra time indoors only helps germs to spread faster. Yoga twists, such as Revolved Triangle Pose are a great way to boost the body’s natural detoxification process by helping to flush the toxins from the body and promote cleansing on a cellular level.

Begin with your feet about 2-3 feet apart, and align the right heel with the left heel. Pivot your right foot out 90 degrees and turn your left foot slightly inward.
Reach your left arm up toward the ceiling, Hinge forward from your hips, keeping length in the spine and open your torso to the right as you place your left hand to the outside of your right foot. Use your right hand, if necessary, to draw your left hip back so it stays in line with your right hip.
Lengthen your spine and roll your right shoulder back as you extend your right arm upward. Reach the left fingertips toward the ceiling. If possible, turn your head to gaze at your right thumb.
Hold for five breaths, then slowly release and repeat on the opposite side for the same length of time

4. Rest & Restore

Restorative yoga poses help us disconnect from the frenzied pace of daily life. The slow pace and deep breathing activates the parasympathetic nervous system which has a calming effect on our minds and bodies. Studies have shown that this type of relaxation, including poses like Legs Up the Wall, can help fend off depression, provide higher quality sleep, and improve mental health.

Begin by sitting with the right side of your body against the wall. Using your hands to balance, gently swivel your body to the right as you lower your torso to the floor and bring your legs up onto the wall.
Rest your shoulders and head on the floor. Wiggle your body from side-to-side to scoot your sitting bones closer to the wall. Let your arms gently rest at your sides, or place your left hand on your heart center, and your right hand on your belly.
Close your eyes and stay here for 5-10 minutes. Notice your breath as you lie here.
Slowly release by pushing yourself gently away from the wall as you slide your legs down and return to a seated position.

* Outfit worn throughout is by Sam Edelman

5 Poses to Help Prepare for Ardha Chandra Chapasana

Riva G Yoga August 17, 2017

Ardha Chandra Chapasana, or 'Sugar Cane' pose, is a standing balancing with an asymmetrical backbend. This variation of Half Moon Pose opens the psoas and hips, and lengthens the spine with a gentle twist. The key to finding more ease in this challenging posture lies in properly warming up the body, and of course having a consistent practice. After flowing through a few rounds of Sun Salutations, I like to deepen my warm-up with the following poses before moving into Chapasana.

1. Three-Legged Downward Facing Dog

1. Come onto all fours, with your shoulders directly over your wrists and your hips over your knees. Tuck your toes and straighten your legs, coming into Downward Facing Dog.

2. Step both feet together so that your big toes are touching. Shift your weight into your hands and your left foot, and with an inhale raise your right leg up to the ceiling. Try to keep your hips squared, and your shoulders parallel with the ground. Your ears should be in line with your arms, as you reach the crown of your head toward the ground.

3. Hold for five breaths, then lower your right leg down, and repeat on the opposite side.

2. Uttanasana

1. Begin in Tadasana, with your hands on your hips. Exhale and lengthen the front of your torso as you bend forward at the hips.

2. Press your heels down toward the floor as you reach your sit bones upward. Spin the tops of your thighs slightly inward. Don't lock your knees.

3. Keep your hips aligned over our ankles as you shift the weight of your body to the balls of your feet. With each inhale lift and lengthen your torso.

4. Hold the pose for 10 breaths. To exit, place your hands on your hips and return to Tadasana with a straight spine.

3. Extended Side Angle Pose

1. Begin in Warrior II pose, with left knee bent. Lower the left elbow down to the left knee. Inhale the right arm up towards the ceiling and then exhale the arm over the right ear, creating a straight line with the right side of your body.

2. Make sure the left knee stays bent directly over the left ankle. Slowly sink the hips down towards the floor, and actively reach the right hand in the opposite direction of the right foot.

3. Hold for five breaths. To release, inhale reach the right fingers up and back into Warrior II. Repeat on the opposite side for the same length of time.

4. Runner's Stretch (Ardha Hanumanasana )

1. From Downward Facing Dog, step your right foot forward between your hands. Lower your left knee down onto your the ground, and un-tuck the top of the left foot.

2. Align your left hip over your left knee. Flex your right foot, pushing you heel away from you and reaching your toes back toward you. Straighten your right leg as much as you comfortably can.

3. Inhale and lengthen your spine. Keeping your hips square, slowly begin to fold over your right leg while reaching your chest forward.

4. Hold for 6 breaths. To exit, tuck the left toes under, place the palms on the floor, and step back into Downward-Facing Dog. Repeat on the opposite side for the same length of time.

5. Ardha Chandra Chapasana

1. From Warrior II pose, exhale and bring the left hand down in front of your left foot. If you can't comfortably reach the floor, place a block under the hand.

2. Bring your right hand to your right hip, and begin to open your chest. Slowly shift your weight into your left foot as you keep the toes spread wide.

3. With an inhale, lift the right leg up so that the inner thigh and inner arch of the foot are parallel with the floor. Find your stability here.

4. Open your right hip so it's stacked on top of your left, and open your torso toward your right. Bend your right knee, and take a hold of your right foot with your right hand.

5. Ground down through your left leg. Feel your ribcage expand as it lifts toward the sky. Kick your foot into your hand so that your heel moves away from your seat while lifting your chest forward and up. Once you find balance here, turn your gaze toward the sky.

6. Hold for 3-5 deep breaths. Slowly release and repeat on the other side.

Spring into Yoga: 4 Cleansing Poses for the Blossoming Season

Riva G Yoga April 25, 2017

Spring time is finally here and that means warmer weather, longer days, and a chance to get rid all of the clutter we've accumulated over the winter. This season provides the perfect opportunity for us to make space and cleanse - not only our cabinets and closets, but more importantly, within our bodies.

Here are a few of my favorite cleansing yoga poses for spring. They help flush the toxins that have accumulated in our bodies over winter, by stimulating the lymphatic, circulatory, and digestive systems.

1. Three-Legged Downward Facing Dog

This Downward Facing Dog variation encourages blood circulation and lymphatic system drainage by having the head below the heart and the leg raised.

1. Come onto all fours, with your shoulders directly over your wrists and your hips over your knees. Tuck your toes and straighten your legs, coming into Downward Facing Dog.

3. Hold for five breaths, then lower your right leg down, and repeat on the opposite side.

2. Extended Side Angle Pose

This side stretch stimulates the abdominal organs which helps aid digestion.

2. Make sure the left knee stays bent directly over the left ankle. Slowly sink the hips down towards the floor, and actively reach the right hand in the opposite direction of the right foot.

3. Hold for five breaths. To release, inhale reach the right fingers up and back into Warrior II. Repeat on the opposite side for the same length of time.

3. Lizard Pose

This stretch helps creates space in the areas that tend to get tighter over the winter as it opens the hips, hamstrings, groins, hip-flexors, as well as the chest, shoulders and neck.

1. From Downward Facing Dog, step your right foot up to the outside of you right hand, so that both of your hands are inside of your right thigh. Your right foot should be slightly wider than your shoulders.

2. Begin to sink your hips down toward the ground. Slowly walk your hands forwards, and if you are able to comfortably do so, lower down on to your forearms. (Place your forearms on a block or stay up on the palms if this is too deep).

3. Reach your heart forward, creating length in the spine. Try not to round the back, as you draw the should blades together.

4. Keep your right knee hugging inward, toward your right shoulder. Your left knee can stay lifted (with your leg active), or you can lower it down to the ground for a more restorative version.

5. Hold for five breaths. Slowly release and come back to Downward Facing Dog, and repeat on the opposite side.

4. Revolved Head to Knee Pose

This detoxifying twist stimulates the abdominal organs, including the liver and kidneys, and improves digestion.

1. Begin seated comfotably with your legs straddled wide. Bend your right knee and place the bottom of your right foot to the inside of your left thigh. Keep your left foot flexed.

2. Inhale and reach both arms upward. Exhale and hinge at the left hip, reaching your body toward the left side. Bring your left arm down to the inside of your left thigh, and lower the arm toward the ground.

3. Inhale and extend your right arm up and over your head, toward your left toes. (Use a strap if you can't yet reach the toes). Make sure to keep your seat grounded and that your right hip does not lift up. Twist your torso, opening the heart upward toward the sky.

4. Hold for five breaths. To release, untwist your torso and come back to seated position. Repeat on the opposite side.

5 Tips To Help You Stay Active all Year Round

Riva G Yoga February 2, 2017

Welcome to February - the shortest month of the year that can feel like the longest. Daylight hours are fleeting and motivation to stay active often drops along with the temps. New Year’s resolutions begin to fade and skipping the gym for that extra hour in bed is more appealing than ever.

I’ve had my fair share of those moments - indulging in that extra glass of wine or finishing my children’s leftovers (after thoroughly enjoying my own meal.) And count me guilty of sleeping in instead of making it to yoga class on more than one occasion. But I’ve learned a few tricks over the years to help power me through these lags. So when JCPenney invited me to share some of my favorite tips for staying motivated year-round with shoppers in Kansas City, I was more than happy to open up about this relevant topic.

Here are a few of the go-to tips that I shared at the JCPenney event:

1. Bribe Yourself: This trick is one I learned back when shopping made up more of my workout routine than a regular yoga practice. Treat yourself to something fun that you’ll use especially at the gym or yoga studio. It doesn’t have to be pricey – it can be anything as small as a new reusable water bottle, to as exciting as a new outfit or gym bag. For example, here are some fun, inexpensive items I picked up at JCPenney that make the perfect little ‘bribe’ gifts to myself:

2. Find a Workout in an Unlikely Place: Some days just don’t have enough hours in them, and getting a solid `workout in just isn’t happening. On these days, make an effort to be active outside of the gym or studio. For example, take the stairs instead of the elevator, or park your car further away from the entrance of the supermarket. Maybe take some extra time walking your dog, or do a few squats while you’re on the phone with your friend. There’s always a way to squeeze in some extra exercise no matter where you are or what you’re doing.

3. Fake it ‘til you Make it: Studies show that we can actually convince ourselves to exhibit certain emotions – for example – having more confidence and less anxiety - by simply going through the motions repeatedly until we begin to truly have those feelings naturally. We can do the same thing with a healthy lifestyle – go through the motions of eating more nutritious foods and less unhealthy ones, be more active, etc. – until it becomes a natural way of living.

4. Friends are Priceless: Sometimes no matter how much self-convincing we do, it still isn’t enough to get us to make the healthy choice. That’s where our friends come into play. Having a workout buddy or a yoga partner will not only motivate you to make it to the gym or studio, but will also make your sessions more fun and enjoyable.

5. Make your Home an Inviting place to Workout: There will be days when making it to the gym or studio is just not going to happen - bad weather, work obligations, or other factors may make it impossible to get there. Having a dedicated space at home can be a lifesaver during these times. Even a small corner of a room with a mat and some props (weights, blocks, straps, etc) will help you stay active on those days. And there are countless resources with knowledgeable teachers – online classes or DVDs – to guide you through a session.

The event, held at the Oak Park Mall in Overland Park, Kansas turned out to be a blast. I was touched to see that many of the participants truly appreciated the pointers I had to share. I had such a wonderful time and I am so happy I was able to partner with JCPenney for this fun experience!

Here are a few more photos from my trip to Kansas City and the event at JCPenney. Remember you can purchase any of items you see shown above at: http://chtp.co/shopjcpenney #SoWorthIt

Chatting with local shoppers at JCPenney

Hanging out in the 'Glass Labyrinth' exhibit at The Nelson-Atkins Museum of Art in Kansas City