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Pose for the week

22
Dec
2012

Eight-Angle Pose
Astavakrasana
(ahsh-tah-vah-krahs-anna)

asta = eight
vakra = bent, curved

Step by Step

Stand in Tadasana (Mountain Pose), with your feet separated a bit wider than usual. Exhale, bend forward to Uttanasana (Standing Forward Bend), press your hands to the floor outside your feet. Then with your knees slightly bent, slip your right arm to the inside and then behind your right leg, and finally press the hand on the floor just outside your right foot. Work your right arm across the back of the right knee, until the knee is high up on the back of your right shoulder.

Brace your shoulder against the knee and slide your left foot to the right. Cross the left ankle in front of the right and hook the ankles. Lean slightly to the left, taking more weight on your left arm, and begin to lift your feet a few inches off the floor.

With the right leg supported on the shoulder, exhale and bend your elbows. Lean your torso forward and lower it toward parallel to the floor; at the same time, straighten your knees and extend your legs out to the right, parallel to the floor (and perpendicular to your torso). Squeeze your upper right arm between your thighs. Use that pressure to help twist your torso to the left. Keep your elbows in close to the torso. Look at the floor.

Hold for 30 seconds to a minute. Then straighten your arms slowly, lift your torso back to upright, bend your knees, unhook your ankles, and return your feet to the floor. Stand back and rest in Uttanasana for a few breaths. Then repeat the pose for the same length of time to the left.

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Poem for the week

15
Dec
2012

The Holidays by Jane Taylor

“Ah! don’t you remember, ’tis almost December,
And soon will the holidays come;
Oh, ’twill be so funny, I’ve plenty of money,
I’ll buy me a sword and a drum. ”

Thus said little Harry, unwilling to tarry,
Impatient from school to depart;
But we shall discover, this holiday lover
Knew little what was in his heart.

For when on returning, he gave up his learning,
Away from his sums and his books,
Though playthings surrounded, and sweetmeats abounded,
Chagrin still appear’d in his looks.

Though first they delighted, his toys were now slighted,
And thrown away out of his sight;
He spent every morning in stretching and yawning,
Yet went to bed weary at night.

He had not that treasure which really makes pleasure,
(A secret discover’d by few).
You’ll take it for granted, more playthings he wanted;
Oh naught was something to do.

We must have employment to give us enjoyment
And pass the time cheerfully away;
And study and reading give pleasure, exceeding
The pleasures of toys and of play.

To school now returning­to study and learning
With eagerness Harry applied;
He felt no aversion to books or exertion,
Nor yet for the holidays sigh’d.

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Pose of the week

15
Dec
2012

High Lunge, Variation

Step by Step

Start in Adho Mukha Svanasana (Downward-Facing Dog). Exhale and step your right foot forward between your hands, aligning your knee over the heel. Keep your left leg strong and firm.

Inhale and raise your torso to upright. At the same time, sweep your arms wide to the sides and raise them overhead, palms facing.

Be careful not to overarch the lower back. Lengthen your tailbone toward the floor and reach back through your left heel. This will bring the shoulder blades deeper into the back and help support your chest. Look up toward your thumbs.

Be sure not to press the front ribs forward. Draw them down and into the torso. Lift the arms from the lower back ribs, reaching through your little fingers. Hold for 30 seconds to a minute.

Then exhale, release the torso to the right thigh, sweep your hands back onto the floor, and, with another exhale, step your right foot back and return to Down Dog. Hold for a few breaths and repeat with the left foot forward for the same length of time.

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