We're moving side to side and living our ninja fantasy in Skandasana (Side Lunge). You'll feel an awesome opening of your hips and hamstrings whilst testing your balance and core strength to keep you upright!

Begin in a wide legged stance with your hips and toes turned out. As you take a deep bend in one leg like Malasana your other leg is extended out to the side with toes pointing up to the sky. Not all of us can bring our heel all the way down of the bent leg, so leave it lifted or play with the point where your heel can stay grounded. Blocks can come under your hands to help you balance or you can play with bringing your hands to prayer, coming into a twist by raising one arm to the sky, or binding around the bent leg. You can also switch legs side to side and see how low you can stay to the ground. Whatever you choose keep thinking about maintaining the length of your spine.

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How was Rome split in two? With a pair of Caesars. Okay, now that we got that out of the way, the splits, Hanumanasana or Monkey Pose is dedicated to Lord Hanuman who was a powerful monkey chief, a devoted servant of Lord Rama in Hindu religion. 

You can begin this pose by bringing one foot forward in low lunge and place your hands either side of the body on the ground or using blocks. It usually always feels good to take a half version first by leaning back so the front leg lengthens and fold your body over the top. When trying for the full posture, instead of stretching the front leg forward, try walking the back leg backwards first so that the hips stay facing forward instead of splaying out to the corner. If your hips aren't coming all the way to the ground use a bolster or blocks underneath the hips to help you feel supported and stable. You can try place your hands at heart centre in prayer, reach the arms overhead, fold forwards over the front leg, or even take a backbend if you're feeling especially open.

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We're bringing it back to the breath for May with 4-7-8 or relaxing breathing exercise as our pose of the month. This breath is the perfect little yoga snack anytime during your day that you need to slow down and just be with yourself.

You can do this exercise in any position that feels comfortable like laying down, sitting on your mat or at your desk. Start by bringing your drishti or point of gaze inwards and allow the hinge of your jaw release so that your tongue and cheeks soften.

Inhale through your nose for 4 counts noticing the sensation of the inner body expanding into the outer body. Hold your breath for 7 counts trying not to create any tension, then exhale through the nose nice and slowly for 8 counts feeling the sensation of outer body drawing in towards your inner body. You can repeat this breath as many times as you need.

We're opening our heart in February with Dancer Pose (Natarajasana). This balancing pose improves body awareness, stretches your back, shoulders and the front of your thigh while strengthening your glutes and back muscles. Even though it looks pretty opening up the hip to get more lift of the leg, see if you can try keep those hips in a more neutral position.  For King Dancer Pose you hold the foot with both hands, and if that's not quite available yet try it with a strap instead! Remember it's okay to dance in Dancer Pose (we all get a little wobbly some days).

Guys, we did it. We made it to the end of 2020. And what better way to end the year with a pose that has us lying down on our backs like we deserve! Eye of the Needle Pose also known as Reclined Pigeon Pose is an awesome pose to open up the hamstrings, quads and stretch out the hips. Get all the benefits of a deep stretch without putting too much effort in. If you need a little more draw the knee closer in towards you as you push the opposite thigh away from you using the help of your elbow. If you need a little less, loosen the grip. Easy breezy!

How have we never done Downward Facing Dog before? Well you're in luck, throughout November we'll be making this posture as our Pose of the Month! This pose resembles a dog that stretches itself with its head and forelegs in the downward direction and the hind legs in the upward direction, hence its name.

What distance should your hands and feet be in Down Dog? Well it depends! A good way to practice from Childs Pose to find the length along the spine and sides of the body, or if you're doing a Vinyasa class the distance can be from Plank Pose. If you are slipping and sliding step the feet in a smidge (that's Sanskrit for a little), towards your hands.  

Traditionally your head and heels are supposed to touch the ground, but some bodies just can't do that and that's okay. Bend the knees to help lift the hips a little higher to get length along the spine. 

There's so many fun variations in Downward Facing Dog like lifting one leg up for three-legged dog, reaching your hand underneath the body to the opposite leg for Twisting Dog, or holding the leg with the same arm and lifting the other leg up to the sky for Dharma Dog.

We're welcoming the change of season with Pyramid Pose as our Pose of the Month for September. It's also known as Intense Side Stretch pose with Parsva meaning side or flank, and Uttana implies an intense stretch. The name of this asana refers to a pose that stretches the side of the chest intensely.

There's lots of fun variations of this pose. Hands can stay on hips, or you can try joining your palms together behind your back in reverse prayer or holding opposite elbows. You can also reach the hands to the ground and use blocks if they don't quite get there. Try making it deeper by extending the arms forward without laying on top of the thigh, or reaching the arms backwards to the back heel. If you're feeling spicy try lift the back foot off the ground for a balance like a tripod! This is a great pose to transition into poses like Revolved Triangle Pose & Revolved Half Moon Pose.

How to get into the pose

Find a stance with a legs about 1-1.5 metres apart. You want to try and keep your back heel grounded. Hips should be in a neutral position and you can widen your stance like you are standing on train tracks. The back foot can rotate out 45 - 60 degrees and your front foot pointing forwards checking the knee is in line with the centre of ankle. 

As your back hip turns forward, push the head of the back thigh back to anchor the heel to the ground. Push your outer thighs inwards as if you are squeezing a block in between your thighs. Make your shoulders firm against the back portion of your body, stretch your tailbone toward the ground and slightly arch the back of your upper torso.

On an exhale, bend your upper body forward from the groin towards the front leg. Bring your torso parallel to the ground. Keep your fingertips on the ground on either side of the right foot. If you are not able to touch the ground, keep your hands on a pair of blocks. Push the thighs back and stretch the upper body forward and lift through the top of the sternum.

For a few breaths, hold your body and head parallel to the ground. Then, if you are flexible enough, pull the front part of body closer to the top of the thigh. Stay in this position for 15-30 seconds and then return up while inhaling and pushing actively through the back heel and pressing the tailbone first down and then deep into the pelvis. 

Benefits 

• Stretches the shoulders, hips, hamstrings, spine and wrists in the full pose.
• Strengthens the legs.
• Stimulates the organs situated in the abdominal region.
• Improves and stimulates digestion.
• Improves posture and overall sense of balance.
• Improves the condition of flat feet.
• Calms and relaxes the brain.