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Introduction

I have grown up in Bakersfield California most of my life. I am apart of an amazing family, one of love, faith, and learning. My father was a great provider, and an amazing role model. I have 2 older sisters who regularly showed their sisterly love and protected me when needed. My little brother and I fought typical battles trying to out do the other. We were (and are) a happy family, there was nothing we could not do.

Despite my excellent family, there is an outside world that they cannot protect me from. That world found a way to affect me at an early age. At the age of 7 I had an experience at the hand of a friend that changed me. One that I never told and still struggle with. But because of my family and my faith, I started to heal. I knew that God loved me and I was a Child of God. I found solace in scriptures. But, even with that healing, I sunk into depression that went unnoticed until I was 28.

Growing up I knew I felt unhappy and something was wrong. I often would feel a desi…

Viparita Dandasana

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Viparita Dandasana

Inverted staff pose Backbend pose


Key Benefits
Keeps the spine sound and healthy while chests expands fully.One also feels feels the effects of SirsasanaRelieves pain in Coccyx region of spineSoothing effect on mind, so the emotionally disturbed find it a great boonHow to get into Viparita Dandasana
Open a chair place the bar towards the wall and put a mat or blanket on top.  Sit facing the the wall walking the legs in one by one. Belt the thighs.  Sit in the chair so the tailbone is as close to the back edge of the chair. Hold onto the top of the chair.  Slide down the arm of the chair as you bring the torso over the front seat of the chair where the tips of the shoulder blades are barely off the chair.  Extend the legs straight towards the wall either so the heel touches the floor or to a brick. The chair may slide away from the wall.   Bring the hands under the chair taking hold of the back bar of the chair and rolling the shoulders under turning the palms around.Stay …

Adho Mukha Vrksasana

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Adho Mukha Vrksasana

Downward facing tree pose
Inverted pose

Key Benefits
develops the body harmoniously. It strengthens the shoulders, arms and wrists and extands the chest fullyHow to get into Urdhva Hastasana
Stand a 6-8 inches away from the wall come into Urdhva Hastasana and then to Uttanasana with hands shoulder width wide with the palms turn out away from one another. Step the left leg back and kick one leg up followed by the other placing the legs against the wall. Hold this position for as long as you can. Come down one leg at a timeKey Points
Keep the arms straight and firm. Press into your hands and extend the whole body upwards towards the ceiling. Keep the legs fully stretched toes pointing up lifting the head up as far as you can. 
Modifications:
Step on a chair then kick up against the wallHalf hand stand sit against the wall, mark where your hips are then place your hands there. Walk your feet up a wall till they are parallel to the floor. Hold that position for a few breathes 

Adho Mukha Svanasana

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Adho Mukha Svanasana Downward facing dog pose Standing pose



Key Benefits
Removes fatigue and brings back lost energy Good for runners who get tired after a hard race, sprinters will develop speed and lightness in the legs. Relieves pain and stiffness in the heels and helps soften calcaneal spurs Strengthens ankles and makes legs shapely Eradicate stiffness in region of should blades arthritis of shoulder joins is relieved Abdominal muscles are drawn towards spine and strengthened Diaphragm is lifted heard rate is slowed down Rejuvenates brain cells, and relieving fatigue Good for High Blood Pressure How to get into Adho Mukha Svanasana
Place thumb and index finger at the wall and spread the other fingers, step your feet back, press your hands into the wall and floor crease to bring your buttocks towards the ceiling. Step your feet towards your hands and come up. Key Point
Press the index and thumb into the wall and roll the triceps together. As you continue that action bring the shoulder blades tog…

Urdhva Hastasana

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Urdhva Hastasana
Upward hand pose Standing pose

Key Benefits
One can feel lighter in the body and mindacquires agilityFor an alert body and alert mind and brainHow to get into Urdhva Hastasana
Stand in Tadasana with arms extended by the sides, palms facing the thighs, shoulders rolling back as well as down. Exhale, extend the arms straight forward and above the head the upper arm should be in in line with the ears, palms facing each other Key Point


Extend from the inner arms to the inner wristsSqueeze the biceps and triceps togetherKeep the shoulders away from the ears and spread the collarbones
Modifications:
lower the arms so they are straight

Yoga and Depression

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Yoga has many benefits one for me is the help with depression. There have been many studies done with Iyengar Yoga and depression. Specifically

- A Yoga intervention for young adults with elevated symptoms of depression
https://www.ncbi.nlm.nih.gov/pubmed/15055096
- Treatment of Major Depressive Disorder with Iyengar Yoga and Coherent Breathing: A Randomized controlled Dosing Study
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5717996/
- Yoga as a Complementary Treatment of Depression: Effects of Traits and Moods on Treatment Outcome
 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2176141/

All of the studies showed yoga to a promising intervention and cost effective, and self reported symptoms were decreased by participants.

I have found this true in myself. When I am practicing yoga at least 2-3 times a week I feel better, I am a better mom and I feel I can stabilize my mood better. Yoga is more than a practice for me, it is more than an escape from being a mom it is literally a life savin…

Little Yogi

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I step onto my mat determined to be Someone new off the mat, someone I’ve yet to see
A mountain is never changing strong and tall I stand and imagine myself growing taller than my wall
Moving into triangle pose I become a shape I know I see them in my body I draw them in the snow.


Next my friends warriors one two and three Challenge me to conquer, to be brave and free.
As a playful dog I come to lift my hips up high Relax my head and awaken my soul to again try...
To kick into headstand with will power so great Confidence boosted, focused, my legs ever straight
Sitting now, balancing as a boat steady sturdy and strong Feeling my confidence lifted I can do no wrong
Relaxed a little I stretch my legs in front of me Back straight as a staff, I breath carefree.
Then sit as a butterfly with feet on the ground, A graceful creature ever changing resting right now.
As a candle’s flame is supported by the wax underneath My arms lift my body up, toes upward as I quietly breathe.
Lastly I lie down thinkin

Utthita Hasta Padasana/ Parsva Hasta Padasana

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Utthita Hasta Padasana
Expanded Hand Foot Pose Standing Asana

Key Benefits
Strengthens legs and arms How to get into Legs up the Wall
From Tadasana jump your feet 4 to 4 1/2 feet apart and at the same time extend your arms over your feet.  Key Points
Press into the big toe mound and the outer side of the feet, lifting the arches and inner legs. Lift the knee caps and press the top center thighs back as you lengthen the sacrum towards the hamstrings. Extend the torso towards the ceilings and bring the bottom shoulder blades together expanding the chest. Expand the arms from the center of the chest outward and look forward. 

Parsva Hasta Padasana
Side Hand Foot Pose Standing Asana

How to get into Parsva Hasta Padasana
From Utthita Hasta Padasana turn your back foot in slightly and turn your whole front leg  90 degrees.  Key Points
Press into the big toe mound and the outer side of the feet, lifting the arches and inner legs. Lift the knee caps and press the top center thighs of the back leg bac…