Figure Four Standing Twist | Parivrtta Eka Pada Utkatasana Yoga Illustration

Do you sanction your finger nails bare for hard work and your toe nails clean for ease, as I do? Or do you authorize painted, decorated or even elongated digits for twinkle and thrill? Standing Figure Four Twist illustration by Astrid Parker Kirschenbaum.

Parivrtta Eka Pada Uttanasana (Figure Four Standing Twist) | Yoga Illustration 
Namaste hands to heart center.

My friends brought me to the nail salon for a pedicure against my will! (I was the only one with a car) and I must say it is a delight to have red sparkle toes for 6am yoga. As a rule, I like my nails au naturel (or on occasion self manicured,) but, periodically, we must be open to branching out and discovering something fresh - whether the discovery be fleeting or long lasting. 

Revolved Child’s Pose | Parsva Balasana Yoga Illustration

Twist your low, low back by threading the needle from Child’s Pose, rather than TableTop position - ‘scratching’ that hard to reach ‘itch’. Parsva Balasana yoga illustration by Astrid Parker Kirschenbaum.

Revolved Child’s Pose | Parsva Balasana Yoga Illustration
Thread the needle with the hips on the heels to access and spiral the lowest part of the spine.

Sometimes you do not even know where the proverbial itch is or where it is coming from and before long you are going insane. Feeling out of sorts or even spiraling? If you can, stay mostly home (a few days in a row) to simply take care of your basic needs. 

Knees to Chest Pose | Apanasana Yoga Illustration

Asanas (yoga poses) are merely preparation for meditation. Like a tiny seed, bring your forehead to your knees before blossoming into Savasana, where you will absorb and assimilate the benefits of your physical practice. Supine Tiny Seed Pose illustration by Astrid Parker Kirschenbaum.

Apanasana (Knees to Chest Pose) with head lifted | Yoga Illustration 
Feet relaxed, hold knees gently (unlike the more active Pavanamuktasana, Wind-Relieving Pose).
Also known as tiny seed pose and often taken before opening into Savasana.

The body informs the mind, not vice-versa. 

Reverse Corpse Pose | Advasana Yoga Illustration

Decompress. Advasana yoga Illustration by Astrid Parker Kirschenbaum.

Advasana (Reverse Corpse Pose) | Yoga Illustration
Recover from fatigue, promote oxygen flow, lower your blood pressure, reset your posture.

Your foundation: Correct your posture and find the natural curvature of your spine by lying prone on the floor with your arms outreached above your head. Use Advasana to compose an impeccable Tadasana, and from there the proper alignment for countless poses. It is only from a solid foundation that we can build something remarkable.

Revolved Cobra Pose | Parivrtta Bhujangasana Yoga Illustration

Fear not, no amount of twisting or heart-opening will ever be excessive (or adequate, if you’re living that driving, desking, screen-time life). Revolved Cobra Pose illustrated by Astrid Parker Kirschenbaum.

Parivrtta Bhujangasana (Revolved Cobra Pose) | Yoga Illustration 
Twist. Open your heart. Twist. Open your heart…Twist and open your heart more, more, more.

Please overindulge in yoga. 

Heartfelt Resolve in Seal Pose | Yoga Illustration

Establish a sankalpa - a heartfelt resolve, then open your heart at every opportunity (in yoga class). Seal Pose illustration by Astrid Parker Kirschenbaum.

In Seal Pose the hands are wider than Bhujangasana (fingers can even point outward) for exaggerated back pocket shoulder rotation. The legs are softer than Bhujangasana with the pelvis sinking floorward to compress and stimulate the lower lumbar arch.
Yoga illustration by Astrid Parker Kirschenbaum.

What is your Sankalpa (heart-led intention) for this holiday season?

Half Chair Pose | Ardha Utkatasana Yoga Illustration

Stretch the outer hips in ‘Figure Four’ standing up, lying supine (on your back), or prone (facing downward) - also called half pigeon pose. Iterations of these variations are unlimited. Tone and strengthen (your ankles, too!) in this Standing version: Ardha Utkatasana yoga illustration by Astrid Parker Kirschenbaum. 

Ardha Utkatasana (Half Chair Pose) | Yoga Illustration 
A pose for injury prevention by toning the legs and core, opening the hips and glutes, increasing mobility in the knees and ankles, improving suppleness, stimulating the heart…

Daily optimism and positivity calls for originality and creativity. Crafting a peaceful, beautiful life requires illimitable imagination and artistry. 

Figure Four Stretch Yoga Illustration

One of my Yoga Teachers says she’s “leading us through Rocket Yoga in disguise”. Yoga itself is your life-coach-guru in asana and pranayama disguise. Ardha Utkatasana (Half Chair Pose) Yoga Illustration by Astrid Parker Kirschenbaum.

Ardha Utkatasana (Half Chair Pose) | Yoga Illustration 
Also known as Standing Figure Four Stretch

This pose requires of us strength, flexibility, awareness, balance, focus, stability and concentration. The hip-opening acknowledges, accepts and releases repressed, unprocessed and difficult emotions. With this self-healing we can gradually face life with less fear and embrace new possibilities. Disguised as a hour or so of movement, our yoga practice actually has infinite depth and potential. 

Bound Lotus Forward Fold | Ardha Baddha Padmottanasana Yoga Illustration

Miraculous asana moments, aha mind enhancements and magical soul expansions are thanks to quantity (not always quality) time practicing yoga (for me, in the studio). Or from plentiful meditation anywhere, 😉 of course. Bound Lotus Forward Fold yoga illustration by Astrid Parker Kirschenbaum. 

Ardha Baddha Padmottanasana (Bound Lotus Forward Fold) | Yoga Illustration 

Just hang out. At home. With your family. Availability and accessibility (quantity time) creates stability, intimacy, and the essence of feeling loved.

Horse Pose | Vatayanasana Yoga Illustration

Harness your inner power - calmness and confidence - with Horse Pose. Vulnerable Vatayanasa illustration by Astrid Parker Kirschenbaum.

Vatayanasa ( Horse Pose) | Yoga Illustration 
Ground and Surrender

Martial Arts: the “arts of Mars,” are named after the Roman god of war. In Yoga we take many cues from these codified systems and traditions of physical fitness and mental discipline - Horse Pose is a prime example. 

Garland Pose | Malasana with Bolster Yoga Illustration

At six in the morning I like to squat deeply on a bolster or block to straighten my still sleepy spine. Malasana, Yogic Squat illustration by Astrid Parker Kirschenbaum.

Malasana (Garland Pose) with a Bolster | Yoga Illustration 
Props for posture training. 

All I want for Christmas is to yoga with blocks, straps, bolsters, eye pillows and blankets.

Happy Baby Pose | Ananda Balasana Yoga Illustration

Some days I feel weightless, other days I may as well weigh a gazillion pounds. Either way, it’s yoga time. Ananda Balasana, Happy Baby Pose, illustration by Astrid Parker Kirschenbaum.

Happy Baby Pose (Ananda Balasana) | Yoga Illustration
Ananda Balasana - Sanskrit is a language of vibration: the sounds form energy, consciousness and reality. 

My husband told me his acid reflux is ‘bread’. The only time I experienced acid reflux I was pregnant with my second baby and in a disagreement with a neighbor. Once the dispute resolved, the acid reflux disappeared, though I was still pregnant - and for many more months! (Acid reflux is often attributed to the developing infant’s hair.) This morning in yoga I could barely bring my leaden body to move. “It must be from late last night’s overly indulgent granola snack,” I thought. But, rather, it’s the weight of an impending ‘big city’ (Denver) outing with 6 precious kiddos as cargo. Acid reflux, heaviness - it’s not the carbohydrates! The discomfort is not necessarily pregnancy or hormones, either. 

Our responsibilities, relationships and emotions express physiologically. These physical manifestations are unlikely to resolve instantaneously through sentimental revelations alone, but the mere discoveries are profoundly satisfying. Intimate excavation and recognition provides relief, renders us wise, increases our empathy and enables us to aptly respond or abide. Tomorrow’s post-field-trip-yoga will surely feel light as a feather. 🥖 🐦