With a slanted, alert spine, an awake and engaged Ardha Uttanasana prepares us for many more advanced forward bends. Lively Upward Forward Fold Pose illustrated by Astrid Parker Kirschenbaum.
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| Ardha Uttanasana (upward Forward Fold Pose) | Yoga Illustration Bend the knees as much as necessary for an Upward Facing Dog-esque long spine, necessary for profounder forward bends. |
I Savasana (in the Surya, sun when available) for one hour midday after lunch, as I am in the glorious habit of awaking at 5am for sunrise yoga. Sweet, long Corpse Pose illustration by Astrid Parker Kirschenbaum.
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| Savasana (Corpse Pose) | Yoga Illustration In my household I am first to rise and last to bed, so I relish a long nap nearly daily! |
In Plow Pose the peaceful magic begins after two minutes of sustaining the position. Long hold Halasana illustrated by Astrid Parker Kirschenbaum.
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| Halasana (Plow Pose) | Yoga Illustration A serene mind will result if you can stay tranquil in this pose for an extended period. |
Yoga is a conversation with yourself.
Use prana (life force) and abhaya (fearless) mudras to stay healthy in the face of toxicity. Yoga hand gestures illustrated by Astrid Parker Kirschenbaum.
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| Prana and Abhaya Mudras, Hand Gestures of Life Force and Fearlessness | Yoga Mudra Illustration |
After a long body-image and weight-loss conversation ensued with the ladies over dinner the other night, what kept rolling around in my mind later was the comment that I am “naturally thin”. If naturally thin means mindfully and painstakingly gearing every single big and small life-choice towards vibrancy and health: career, partner, location, child bearing and rearing, relationships, intimacy, movement, travel, food, daily habits of reading, listening, journaling, self-care, self-talk etc etc etc etc etc … than, yes, I suppose I am “naturally thin”.
Union with the divine - Gyan Mudra: form a gentle circle (unbroken energy loop) with the tip of index finger (individual soul) touching the tip of the thumb (supreme universal consciousness). Ustrasana, Camel Pose, with Gyan Mudra, the hand gesture of Union, illustration by Astrid Parker Kirschenbaum.
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| Ustrasana (Camel Pose) with Gyan Mudra | Yoga Illustration I keep my eyes peeled for cotton, bamboo* or similarly soft and organic clothing in genuine colors. * I realize the various fibers have their advantages and shortcomings, so context must always be taken into consideration. |
No compromises on the garments you wear! Dressing is a necessity, not a frivolity. Clothing is the single layer between you and the world, it is an artistic expression and it is a significant contributor to your comfort and health. Your outfit envelopes your skin! Be wise and take great care in composing, supervising and maintaining your closet of clothing.
Draw in the ribs, cinch the hip points together, lift from deep in the lower belly and engage the pelvic floor for strong asanas, smooth vinyasas and elevated movements. Core compression drill illustration by Astrid Parker Kirschenbaum.
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| Compression Drill for Core Strength | Yoga Illustration Outward impact begins with inner stability. |
Unlock advanced poses : Deep activation for a light body and controlled movement.
Unlock your destiny: Cultivate pure, controlled inner strength for the quiet disciplined power that keeps your life’s trajectory on course.
Reduce your stress response with an adrenal gland massage in Bhekasana, Full Frog Pose, illustrated by Astrid Parker Kirschenbaum.
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| Bhekasana (Full Frog Pose) | Yoga Illustration Manage stress hormones and regulate insulin secretion with this adrenal and pancreatic pressure massage. |
Tent your fingers to streeeetch your back. Balasana illustration by Astrid Parker Kirschenbaum.
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| Balasana (Child’s Pose ) with tented fingers | Yoga Illustration |
Sarala - simple, straightforward, easy.
Sugama: easy to access, smooth, without obstacles.
Sukara: easily done, requiring little effort.
Sulabha: easy to obtain, available.
When child’s pose becomes sarala, sugama, sukara, and/or sulabha how fortunate we are and how far we have come!
Vishraam Ardha Bhekasana, Resting Half Frog Pose, like all Yin yoga poses is far more potent than it lets on. Hold for at least 3-5 minutes on each side. Illustration by Astrid Parker Kirschenbaum.
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| Vishraam Ardha Bhekasana (Resting Half Frog Pose) | Yin Yoga Illustration Use props and arms to rest and reset. |
“I TRUST that this matter will handle itself.” Here I am squandering my time and depleting my energy on outside nonsense and drama!! đ So I YIN my yoga for the foolishness and commotion to dissolve and fade away…
Keep your hands busy to keep your heart healthy. Padukabandhini Asana aka Shoelace Pose illustrated by Astrid Parker Kirschenbaum.
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| Padukabandhini Asana (Shoelace Pose) | Yin Yoga Illustration Dried and dyed pumpkin seed earrings. đ |
As the Autumn Season unfolds we ought to begin to YIN: decelerate, adapt, nurture, yield, contemplate, soften, stabilize, rest, process, listen… Practice Yin Yoga - Paschimottanasana or Seated Forward Bend with a Bolster (Caterpillar Pose) illustrated by Astrid Parker Kirschenbaum.
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| Paschimottanasana (Seated Forward Bend with a Yoga Bolster aka Caterpillar Pose) | Yin Yoga Illustration Support yourself with a yoga bolster, support your local farm with your patronage. Solve every mystery. |
The secrets to the universe and, hence, the answers to all of your problems can only be found inside of you, but sometimes a change of scenery is what draws those hidden solutions out. During the Autumn Equinox and Fall Harvest, I find myself spending increasing amounts of time on our Boulder County Farms gathering produce and product, attending events, or volunteering. Local Farms provide us commune with Mother Earth, synchrony with the lifecycles of nature, community with each-other and a remembrance of what it means to be human.
Integrate your hemispheres by crossing the imaginary line that divides the left and right side of your body in poses such as this Lunge Twist illustrated by Astrid Parker Kirschenbaum.
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| Parivrtta Ashta Chandrasana Namaste (Revolved High Lunge Pose with Hands to Heart Center) | Yoga Illustration Midline crossing (the vertical plane, here) is a regular occurrence in Yoga Practice. |
