Category: Asana

Extended Triangle Pose Yes Yoga Sophie

Yoga for Perimenopause: 6 Poses to Balance Body and Mind

Perimenopause, or the menopausal transition, is a phase that can begin several years before menopause (Menopause is the period after a woman no longer has a period for 12 months). It often comes with symptoms like irregular menstrual cycles, hot flashes, fatigue, and mood swings. You might also experience more difficulty losing weight, acne—yes, it’s like a second adolescence!—insomnia, or brain fog. Behind these perimenopause symptoms are, you guessed it: hormones!

Yoga, by acting on the endocrine glands and nervous system, helps you regain physical and emotional balance during this time of change. In this article are six yoga poses specifically chosen to support you through perimenopause, and we’ll also explore complementary approaches like therapeutic herbal teas or shamanic and somatic healing for holistic support.

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Yoga for your period: Queen’s Pose

How to practice yoga during your period? Today we’ll do Queen’s Pose, one of the best yoga poses to do during your menstrual cycle. Queen’s Pose helps relax, recharge your batteries and honor your monthly flow. Ready for royalty? Here we go:

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Embryo in the Womb Yoga Pose

Get into Embryo in the Womb Pose and laugh out loud!


Garbha Pindasana, Embryo in the Womb Pose, is one of those funny-looking yoga poses that make you go mmmmh?!


Yep, you heard it right: Embryo in the Womb Pose. Do baby yogis sit in Lotus Pose (and hold their ears) while in-utero? I don’t know (and definitely not my babies, from what I saw on the ultrascans!), but hey, that won’t prevent us from having fun with this kinda crazy yoga posture.

What is the Embryo in the Womb Pose?

Garbha Pindasana comes from the Sanskrit “Garbha”, uterus or womb, and “Pinda”, embryo. It is a variation of Lotus Pose, Padmasana, or Kukkutasana, Rooster Pose. Basically, Embryo in the Womb Pose is a buttock-balancing Padmasana, with arms going into the (very) small space behind the knees, and the hands coming out in front.

I think a picture here is worth a thousand words:

Garbha Pindasana, Embryo in the Womb Pose

Why do Embryo in the Womb Pose?

Wondering what are the benefits of compacting your body into an itty-bitty ball – like an embryo in the womb – AND trying to balance on your butt while trying to hold on to your ears? Sounds pretty crazy.

Well here goes: the benefits of Garbha Pindasana:

  • Garbha Pindasana is a deep forward fold, which also requires enough hip opening to do Lotus Pose.
  • It also works the deep abdominals (to stay in a compact ball).
  • And Embryo in the Womb Pose also works your sense of humor, because honestly, when you’re trying to get into Garbha Pindasana (or its simpler variations that I’ll post about shortly) in yoga class – or right in front of a mirror, it’s hard not to laugh out loud! Crazy Yogis!

How to do Garbha Pindasana?

Start in Padmasana, Lotus Pose.

If Padmasana isn’t part of your practice yet, you can do a half lotus pose – one leg in lotus, or cross your legs in Sukhasana, with your feet as close as possible just below the knees.

(Important note: don’t force on your knees to get into Padmasana. Work on hip opening instead with postures such as Half Lotus, Marichyasana, Janu Sirsasana, Baddha Konasana, Supine Figure 4 Pose (Thread the Needle), Fire Log Pose…)

Embryo in the Womb Pose Step 1 : Padmasana
Embryo in the Womb Pose Step 1 : Padmasana

From Padmasana, thread your arms through the (tight!) space between the lower legs and the thighs, as if coming into Kukkutasana. Go all the way until the elbow! Sometimes it helps to go sideways, rather than straight. Some yogis also wet their forearms (to help slide). And if you’re a bracelet-wearing yogi like me, take them off!

Garbha Pindasana Step 2 : Thread your arms
Garbha Pindasana Step 2 : Thread your arms!

From there, bend your elbows and grab your ears with your hands! I haven’t found my ears yet in Garbha Pindasana, so I put my hands in prayer or gyan mudra!

Then, to come out of Garbha Pindasana, put your hands on the ground and pull your arms out from your Lotus. OR, stay in the pose, curl up into a tighter ball, and roll back and forth on your yoga mat. You can also roll in a circle – usually done clockwise in the Astanga Yoga first series. It’s a super nice back massage and a very energizing movement!

Who’s a Happy Embryo after rolling around in Garbha Pindasana?

And if you love my articles and want to support me, you can buy me a tea here on Buy Me a Coffee. Thank you!

balasana child pose

When the period flows : Yoga or no Yoga?

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Yoga and menstruation: When the Flow is on, to Yoga or not to Yoga, that is the question. Keep up the same practice or shake it up for this time of the month? How to honor your moons – and your feminine! – with yoga? Let’s see what flows best with the moony-moons.

Yoga or no yoga during your period?

If you practice Astanga Yoga, there’s no secret. Astanga Yoga’s rule is: no practice during menstruation!

Yep, you’re off! Astanga Yoga is vigorous and puts a lot of emphasis on Muladara Bandha (Pelvic Lock) and Uddiyana Bandha (Abdominal Lock). These locks cause Prana to go UP into the body instead of letting it go DOWN.

If you’d rather keep up the practice during your period, just adapt it! Go for a different flow (pun intended), a more Yin, restorative, internal practice. In short, 2 words : self-care!

How to practice yoga during your period? What postures to avoid?

I love that yoga gives us the possibility to adapt the practice and honor our moon cycle. In doing so, we recognize their place in our lives and in the natural cycles of the Earth and we nourish ourselves.

Here are the main ideas for going with the Flow:

1- Relax the belly and the uterus

How to relax the belly and uterus?

  • Avoid active twists in the lower abdomen, such as Marichyasana C (sage Marichi’s pose), Parivritta Trikonasana (Revolved Triangle Pose) or Parivritta Parsvakonasana (Revolved Side Angle Pose). Go for less intense twists (like the easy variation of Marichyasana C instead of the classic version).
  • Go easy on the ab work: Plank, Chaturanga Dandasana, Navasana (Boat Pose), and arms balances (these poses usually involve engaging the deep abdominal muscles) like Bakasana (Crane/ Crow Pose), Eka Pada Koundinyasana (the “Flying Splits) and variants.
  • Instead, opt for poses that help relax the belly, like Balasana or Adho Mukha Virasana (Child’s Posture), gentle forward folds like Pascimottanasana, and supine postures like Savasana.
  • Here’s yoga for menstruation in a nutshell: when you’re flowy, go easy and soften your belly!

2- Go with the direction of your menstrual flow

How to honor the direction of the menstrual flow ?

  • So, our periods flow … downwards, right? When the moons are on, we do our best not the go against gravity. That means no inversions – poses where the pelvis is higher than the heart, and poses with legs up in the air. This means Sirsasana (Headstand), Salambar Sarvangasana (Shoulderstand) and other inversions will have to wait a few days.
  • Some yoginis avoid Adho Mukha Svanasana, (Downward Facing Dog) on the first couple of days of menstruation (because the pelvis is higher than the heart). Others do not (because Downward Facing Dog stretches the lower back and stomach and this can relieve menstrual pain). The best is to see what works for you.
  • We also honor the downward menstrual flow by avoiding Uddiyana Bandha (Abdominal Lock), which very actively lifts the uterus. In the same way, go easy on Kriyas (purification exercises) like Nauli Kriya (Belly Churning) during the first days.

Self-Care during your period

Yoga is not just about pushing the limits with increasingly difficult postures. Yoga is also, foremost, an art of self-care. So when the moons come knocking, do yoga the way it supports you best.

I’m sure you know how to take care of yourself! Here are some yoga ideas for inspiration:

Change your yoga routine when you bleed!

If you go to class, maybe go for a gentle class instead of a very active one. Think Yin Yoga or Restorative Yoga. If you are an experienced yogini, it could be a great time to attend a beginners’ class rather than your regular one.

Practice twists and abdominal strengthening poses gently, replace inversions by supine or seated poses. Ask! Your teacher can suggest alternative poses that go with his/her sequence.

Or choose a kirtan (chanting), gentle pranayama, or meditation class. This is a great time of the month to discover other ways of practicing yoga!

Practice a “special moons” menstruation yoga sequence

Are there specific yoga sequence to support menstruation? Yes! I’ll post a mini sequence for home practice soon.

In the meantime, here’s the Queen of all Period Poses! Supta Baddha Konasana, Supine Butterfly Pose (or Supine Bound Angle Pose) helps relax the stomach, uterus, ovaries, and overall induced deep relaxation. Now who’s the Queen?

Supta Baddha Konasana, Bound Angle Pose
Supta Baddha Konasana – Reclined Bound Angle Pose – your best friend during your period!

Check out Pranayama (yogic breath exercises) that are a great way to honor yourself and your period.

And if you love my articles and want to support me, you can buy me a tea here on Buy Me a Coffee. Thank you!

Savasana

How to do Savasana, Yoga’s most difficult pose

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Savasana, yoga’s toughest pose?

A friend of mine comes to yoga class with a T-shirt that says “I came for Savasana”. It always makes me laugh, because I’m probably more often in class determined to work hard on crazy inversions!

After all, what could be easier than lying down and doing nothing?

Aha! Well, Savasana (pronouced  shavasana) or Corpse Pose (or Final Resting Pose, as I also call it in my classes), is often considered the most difficult of all yoga poses!

Why? Lie down and see for yourself! Thoughts start zooming through your mind at full speed. Muscles refuse to surrender to the mat. Or perhaps savasana sends you straight to sleep (and now you’re snoring!).

 

Savasana, yoga’s most important pose

Tempted to skip Savasana at the end of practice? Don’t make that yogic mistake: Savasana allows the body to rest and relax deeply, integrate your yoga session, and connect with yourself. And don’t we all need some down time?

Mmmm! Yum! Let’s go?

 

How to do Savasana for a queen:

– Lie down on your back, and notice how you feel before adjusting.

– Adjust the pelvis so that it is neutral (lower back not arched nor flat on the mat).

– Adjust the head so that it is straight, neck extended, shoulders away from the ears. If you want, put a folded yoga blanket under your head.

– Extend your arms along your body with space between your side body and arms. Turn your arms so that the palms of your hands face the sky.

– Let your breath flow. Soften your body.

– Sink into your mat.

– Welcome to yourself!

 

– To transition out of Savasana, start by waking the body gently.

– Return quietly to a sitting position.

 

Want to decline Savasana in an infinity of ways (or nearly!)? There are lots of Savasana variations, we’ll talk about in another post.

Are you addicted to the peace that Savasana brings? Or do you just need some rest ? Discover the benefits of Restorative Yoga, perfect for nourishing and recharging deeply (post in translation).

Are you pregnant? After the 2nd trimester, you may not feel great to lying flat on your back. It may compresses the vena cava and may not be pleasant for you or your baby. Very soon, I’ll post How to do Savasana when you’re pregnant. Look out for it!

 

how to do baby grasshopper pose

Welcome Spring with BABY GRASSHOPPER POSE!

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Warm up to spring with fun and invigorating Baby Grasshopper Pose! Read on and hop on your mat!

WHAT IS BABY GRASSHOPPER POSE?

Baby Hopper pose isn’t a yoga classic – but may become one day! Plus, it’s fun to do!

It also stretches the legs and hips. The forward fold and slight twist fire up the abdominal muscles, wake the body up and massage the belly area.

This pose is an easier variation of Grasshopper Pose, a twisting arm balance. Grasshopper Pose is a strong hip opener, and requires a little more core strength.

We’ll keep “Mom Grasshopper” Pose for another post. For today, we’ll keep the Baby!

(note: we’re not talking about Salabhasana, Locust Pose, sometimes also called Grasshopper)

step by step to baby grasshopper pose yoga
Welcome Spring and Baby Grasshopper Pose

HOW TO DO BABY HOPPER POSE?

Start by warming up and stretching the hamstrings and hips. You can do some Sun Salutations and seated postures such as Pascimottanasana (seated forward fold) or Marichyasana C (seated twist), for example.

When you are ready to get your Baby Grasshopper hopping:

1. Sit on the floor, legs stretched out in front of you.

2. Cross your left leg over your right thigh, and place your left foot on the mat just outside the right knee.

3. Turn your torso to the right.

4. Bend your elbows and place the palms of your hands on either side of the left foot.

5. Lean forward towards the floor.

how to do baby grasshopper pose yoga
Baby Grasshopper Pose Prep

6. Hold your right foot (the foot of the straight leg), with your left hand (the hand closest to the right foot).

7. Keep leaning towards the floor, lift the pelvic floor up into your body, use your abs, lift your hips. And there you go : you are a Baby hopper!

Have a hopping weekend!

step by step to baby grasshopper pose yoga
Happy hopper!
Yoga for immunity winter Bridge pose

Stay away from the SNIFFLES with BRIDGE POSE, Setu Bandha Sarvangasana

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It’s cold, flu and sniffles season! Say no to winter bugs and boost your immune system with Bridge Pose, Setu Bandha Sarvangasana.

Yoga for immunity Bridge Pose Setu Bandha Sarvangasana

Note : Practice in a SHIRT in Cold Weather!

BRIDGE POSE FOR LYMPH CIRCULATION

The lymph plays an important role in the immune response. It transports white blood cells, picks up pathogens it finds on its way and bring them to the lymph nodes, where they are eradicated.

Unlike the blood -which is set in motion by the heart, lymph doesn’t get pumped to circulate. It moves mainly under the action of gravity and muscle contractions.

In other words: Move your bod’ to move your lymph. Bonus points if you get yourself upside down to get stuff moving even more!

In Bridge Pose, Setu Bandha Sarvangasana, not only are you moving your body, you are also going upside down! This gets your lymph to flow from bottom to top, collecting all the little germs and delivering them to the lymph nodes. EXPRESS.

 

BRIDGE POSE FOR BREATH AND DIGESTION

Setu Bandha Sarvangasana opens the chest: your breath deepens and nourishes your body fully, allowing your immune system to function optimally.

Also, Bridge Pose stimulates digestion. And a happy gut eliminates pathogens better. Be sure to pamper your digestive track with yoga!

 

HOW TO DO SETU BANDHA SARVANGASANA, BRIDGE POSE?

yoga for winter immunity bridge pose setu bandha sarvangasana

Bridging the gap between your health and yoga is as easy as Setu Bandha Sarvangasana!

 

– Lie on your back, arms at your sides, knees bent and feet on the floor at the width of the pelvis.

– Press your feet and arms into the ground.

– Lift the pelvis and direct your tail bone to the back of the knees.

– Interlace your hands on the mat, if you want.

– Keep your thighs at the width of the pelvis, and continue to direct your tailbone towards the back of the knees.

– Lift the sternum.

– Breathe!

– To get out of Bridge Pose, release the interlace of your hands and release your spine to the floor one vertebra at a time.

 

Go Deeper: Take care of yourself with:

– Boost your immunity with turmeric-ginger tea! (to be posted soon -still translating!!)

– Go upside-down! All about the benefits of inversions, and Downward Facing Dog, one of yoga’s favorite inversions! (also soon to be posted)

– Get your lymph moving with these 3 Postures for Energy (yay! Already translated!!).

– Open your heart more with Bhujangasana, Cobra Pose!

 

Half Moon Pose with Moon

Balance YIN and YANG with Ardha Chandrasana, Half Moon Pose

 

Be both powerful and light with Ardha Chandrasana, Half Moon Pose! Stand on one leg and honor the half-moon in the sky this week.

 

WHAT IS ARDHA CHANDRASANA?

In Sanskrit, “Ardha” means “half, semi” and “Chandra” is the moon!
Ardha Chandrasana is Half Moon Pose.

 

HARNESS THE HALF MOON’S ENERGY

This week, half the moon is lit up, and the other half is in the shadows.

Half-Moon energy is the balance of light and shadow, Yang and Yin, masculine and feminine.
Half-Moon Pose combines Yang and masculine physical strength, with Yin and feminine grace. Yang light, and Yin shadow.

Balancing on one leg kind of upside-down AND gracefully opening your body all the way to the tips of your toes? Yep, that sure calls for power and elegance!

 

How to do Ardha Chandrasana?

Ardha Chandrasana Half Moon Pose

Power and Grace in Half Moon Pose!

Traditionally, Half Moon Pose is entered via Utthita Trikonasana, Triangle Pose. You can also start in Warrior 2 (Virabhadrasana 2) if you prefer.

– Choose your starting posture: Utthita Trikonasana or Virabhadrasana 2,

– Bend your right knee,

– Step your left foot forward,

– Put your right hand on the ground, in front and to the right of your right foot (use a yoga block if the floor is too far).

– Keep your right foot and knee pointing forward and straighten your right leg.

– Float the left foot off the ground, and stretch your left leg.

– Turn the torso to the left, turn your head to look up, stretch your arms open.

– Breathe!

– To exit Ardha Chandrasana, bend the right knee, place the left foot on the ground, and return to Utthita Trikonasana, Triangle Pose, or Virabhadrasana 2, Warrior 2.

Then do Half-Moon Pose to the left!

The benefits of Ardha Chandrasana Half-Moon Pose

– Stretches the legs, groin, and lower back.

– Tones the legs and torso.

– Uplifts! By opening the chest and shoulders and … by seeing things from a different angle, head down!

– Improves balance and sharpens focus.

– Relieves premenstrual and menstrual pains.

– Relieves pressure in the pelvis during late pregnancy.

– Stimulates digestion.

– Relieves certain lumbar and sciatic pains.

 

Tips for an ecstatic Half Moon Pose:

My lower back hurts!

Draw the tailbone towards the back foot so as not to over-arch your spine.

 

I keep falling in Half-Moon Pose!

Focus on a point on the floor instead of upwards. Very soon you’ll be gazing at the sky too!

You can also bend the leg you are balancing on, to keep steady. Straighten the knee slowly when you find your balance.

If you keep falling, you can do Ardha Chandrasana with your back against a wall.

 

I can’t turn in Half-Moon Pose!

Try Ardha Chandrasana with a block under your right hand.
Or do Half Moon Pose with your back against a wall so you can turn the torso without losing balance.

 

Contraindications to Ardha Chandrasana

Neck pain ?
Look on the ground, or in front of you, instead of up to the sky.

In case of advanced osteoporosis or very low blood pressure, do Ardha Chandrasana your back against a wall, to limit the risk of falling.

Half Moon Pose is stimulating!
If you have trouble sleeping avoid Ardha Chandrasana before going to bed. Also, avoid Half Moon Posture if you have a migraine.

 

Enjoy moon gazing! May the half-moon bring you balance between your shadow and light.
See you soon!

Ardha Chandrasana Half Moon Pose with Moon