Vinyasa, Flow, Yoga: move faster if you are tired and slower when you are wired. Eka Pada Chaturanga Dandasana Vinyasa Yoga illustration by Astrid Parker Kirschenbaum.
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| Eka Pada Chaturanga Dandasana Vinyasa (One Legged Four Limbed Staff Pose Flow) | Yoga Illustration |
Maintain predictability, routine, consistency and a preference for the quiet life past the critical threshold for accumulated momentum to kick in and results will skyrocket drastically.
The Double Dip: Lower to a Chaturanga Dandasana both before and after Urdhva Mukha Svanasana in your Surya Namaskar Vinyasa (Low Plank both before and after Upward Facing Dog Pose in Sun Salutation Flow). Chaturanga Dandasana illustration by Astrid Parker Kirschenbaum.
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| Chaturanga Dandasana (Four Limbed Staff Pose) | Yoga Illustration |
Basic and repetitive is astoundingly effective.
Transitions become seamless with time and practice. Virabhadrasana III to Virabhadrasana I illustration by Astrid Parker Kirschenbaum.
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| Virabhadrasana III Virabhadrasana I Vinyasa (Warrior 3 to Warrior 1 Transition) | Yoga Illustration |
Release unconscious negative energy with this stimulating hip opener. Half Bound Lotus Tree Pose illustration by Astrid Parker Kirschenbaum.
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| Ardha Baddha Padma Vrksasana (Half Bound Lotus Tree Pose) | Yoga Illustration |
Trust the process and show up. Show up in an appropriately festive ensemble for extra credit. Yoga Illustrations and illuminations by Astrid Parker Kirschenbaum.
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| Utthita Hasta Padangusthasana B (Standing Hand-to-Big-Toe Pose B) | Yoga Illustration |
The quiet power of the (week) daily routine: little by little self-mastery is achieved.
I get a little closer to and then a little further away from a successful Utthita Hasta Padangusthasana each time I revisit the pose. That is why I love to practice Standing Hand-to-Big-Toe Pose.🪞The human experience is mirrored in every yoga class - illustrations and illuminations by Astrid Parker Kirschenbaum.
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| Utthita Hasta Padangusthasana (Standing Hand-to-Big-Toe Pose) | Yoga Illustration |
I botched a trip this month by booking the wrong weekend and am therefore missing the event (wedding) I am traveling across the country for, but I have this spontaneous feeling that something special will come of the embarrassing and irreversible blunder, so I am making the voyage regardless. 🪩
Engage the core, squeeze the thighs, lift the hips, recruit the triceps, and hook the ankles for grace under pressure in Bhujapidasana. Shoulder Pressing Pose illustration by Astrid Parker Kirschenbaum.
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| Bhujapidasana (Shoulder Pressing Pose) | Yoga Illustration |
Daily yoga for multiple daily attempts at grace under pressure.
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!! 🎭 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. 🎃 |
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. |
Tilt the pelvis to neutralize the spine; for this pose to be remotely possible, I sit on the edge of a cushion or folded blanket and tip my tailbone up before hinging forward. Seated Wide Angle Forward Bend Illustration by Astrid Parker Kirschenbaum.
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| Upavistha Konasana (Seated Wide Angle Forward Bend) | Yoga Illustration |
You may not enjoy the pose, but you can own the pose. Bound extended side angle pose illustrated by Astrid Parker Kirschenbaum.
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| Baddha Utthita Parsvakonasana (Bound Extended Side Angle Pose) Yoga Illustration |
Stop tolerating, start owning: holding an uncomfortable yoga position longer than desired is how we practice our gritty life skills in the smooth yoga studio.
