Transform Your Practice with Flying Pigeon: A Dynamic Yoga Class for Strength and Balance

by Veronique Rioux | Mar 5, 2019 | Yoga

Flying Pigeon & Lotus Pose

This yoga sequence is designed to improve your body and mind by connecting them through movement and meditation.

The peak pose of this class with be flying pigeon, also known as Eka Pada Galavasana in Sanskrit, is an advanced arm balance pose that requires strength, flexibility, and balance. The pose requires placing one leg behind the shoulder and the other in a figure-four position, while the hands are on the ground to support the body weight. To get into the pose, start in a standing forward fold and then step the right foot back and lower the right knee to the ground. Bring the left ankle over the right thigh, flex the left foot, and then shift the weight forward to come onto the hands. From here, you’ll start to lean forward, bend the elbows, and lift the back leg off the ground, keeping the core engaged to maintain balance. Flying pigeon pose has many benefits, including strengthening the arms, core, and shoulders, as well as improving balance and flexibility in the hips and legs. The pose can also help to relieve stress and anxiety by requiring a focused and calm mind. However, as with any advanced yoga pose, it’s important to approach flying pigeon pose with caution and proper preparation. It’s recommended to work on building strength and flexibility in the hips and shoulders before attempting the pose, and to practice under the guidance of a qualified yoga teacher.

Begin with a lying down glutes stretch in the reclining Figure 4 pose (supta eka pada galavasana). Move into Downward Dog (Adho Mukha Svanasana) and then transition to standing with a side stretch. Move into Chair pose, lower all the way to sitting, then move into Boat pose and Half Boat pose. Rock your Hollow Body from side to side ten times before moving into Boat pose again.

Transition into standing and stretch your glutes in Chair pose before moving into a flow sequence. Start with One-legged Dog pose, then move into Crescent Lunge and cross your back leg for a glute stretch. Move into an arm balance and then back to Crescent Lunge, then move into Warrior 2 and Reverse Warrior. Move into Side Angle pose with your hand on the ground and suck your front feet up to your knees to triceps and hold. Repeat the same sequence on the other side.

Flow through Downward Dog, jump forward, and move into Chair pose. Move into Crow pose and then flow through a vinyasa. Move into One-legged Dog pose and then bring your knee to triceps and down to wrist and up for core work. Move into Crescent Lunge, cross your back leg for a glute stretch, move into an arm balance, then back to Crescent Lunge. Move into Warrior 2 and Half Moon pose without your hand on the floor, practicing side crunches. Move back into Warrior 2 and then into Side Plank with the option to grab your big toes or release. Repeat the sequence on the other side.

Finish the sequence with Bridge pose or Wheel pose for a backbend.

Remember, the mind and body are interconnected. Meditation is important for any yoga practice as it can help sustain and calm the mind. The lotus pose, also called “Royal Posture,” symbolizes spiritual attainment and the flowering of human potential. Practice this pose with the intention of stilling the monkey mind to allow the light of the lotus within to shine forth.

End your practice with the Gayatri mantra to further enhance your spiritual awareness.

Remember, make an effort to be regular in your meditation practice as it can help solve problems and rise above difficulties.

Transform Your Practice with Bird of Paradise Yoga Sequence

by Veronique Rioux | Feb 26, 2019 | Yoga

Bird of Paradise/Svarga Dvijasana & Eka Koudiyasana 2

Yoga is not just a physical exercise, but a spiritual journey that can transform us from the inside out. It’s about being true to ourselves, finding inner strength, and standing up for our dreams. In this class, we will explore the transformative power of the Bird of Paradise Pose, or Svarga Dvijasana, and Eka Koudiyasana 2, as we cultivate the balance between effort and grace.

We will begin the practice with a low squat, or Malasana, which is a grounding pose that helps us connect with the earth and open our hips. From here, we will add a twist, then a bind into the Malasana to deepen the pose and further stretch our hips and spine.

Next, we will move into a Ladder Flow from Malasana, starting with the right leg back into Lizard Lunge, inhaling into Cow pose, exhaling into Cat pose. From here, we will move into Flip Dog, also known as Wild Thing or Camatkarasana, which is an invigorating backbend that opens our heart and chest.

We will then transition into Side Plank, or Vasisthasana, which strengthens our arms and core, and helps us develop balance and stability. From Side Plank, we will lunge forward slowly, cartwheel to Warrior 2, or Virabhadrasana 2, and then move into Reverse Warrior, or Viparita Virabhadrasana, which is a deep stretch for our side body and legs.

Next, we will move into Side Angle pose with a bind, or Utthita Parsvakonasana, which further stretches our hips and spine, and helps us cultivate balance and stability. From here, we will step forward while keeping the bind, rise up, and move into Bird of Paradise pose.

Bird of Paradise, or Svarga Dvijasana, is a challenging pose that requires strength, flexibility, and balance. In this pose, we lift one leg up and wrap the other leg around the lifted leg, while also extending our arms out in a bind. This pose helps us develop strength and flexibility in our legs, hips, and shoulders, and also requires balance and focus.

After holding Bird of Paradise for a few breaths, we will come down and step back into Side Angle pose, releasing the bind. From here, we will move back into Warrior 2 and then transition into Surfer Lunge, or Skandasana, toward the back of the mat, adding a bind to deepen the pose and stretch our hips.

Next, we will move into Half Moon pose, or Ardha Chandrasana, toward the front of the mat, which is a challenging balance pose that requires strength and focus. From Half Moon, we will move back into Warrior 2, cartwheel the arms down, and bring the leg back and up into 1 leg Downward Dog.

In 1 leg Downward Dog, we will bend the back knee and open the hips, preparing us for Eka Koudiyasana 2. Eka Koudiyasana 2, also known as Flying Split, is a challenging arm balance that requires strength, balance, and focus. In this pose, we bring the knee forward outside of the shoulder and shift the weight forward into the arms, lifting the back leg off the ground. Finally, we will move into a Vinyasa and jump forward into a low squat, or Malasana, to complete the practice.

Once you have completed the flow sequence, you come into the Bird of Paradise pose by stepping forward and rising up while keeping a bind, which is a term used in yoga to describe the action of holding onto a body part or a prop to deepen a pose or increase stability. In the Bird of Paradise pose, you balance on one leg while extending the other leg out to the side and wrapping one arm around the back to hold onto the foot. The pose requires a lot of core strength, as well as flexibility in the hips, hamstrings, and shoulders.

There are many benefits to practicing the Bird of Paradise pose, including:

Increased strength and flexibility: The Bird of Paradise pose requires a lot of strength and flexibility in the legs, hips, and shoulders, so practicing the pose regularly can help you develop these areas of your body.
Improved balance and coordination: Balancing on one leg in the Bird of Paradise pose can help improve your balance and coordination, which can be beneficial for other areas of your life, such as sports, dance, and daily activities.
Reduced stress and anxiety: Practicing the Bird of Paradise pose, like any yoga pose, can help reduce stress and anxiety by promoting relaxation and mindfulness.
Increased energy and vitality: The Bird of Paradise pose can help stimulate the nervous system and increase blood flow to the body, which can help boost energy levels and promote overall vitality.
Improved self-confidence: Practicing the Bird of Paradise pose, like any challenging yoga pose, can help build self-confidence and self-esteem by showing you that you are capable of achieving difficult things with practice and determination.

In conclusion, the Bird of Paradise pose is a beautiful and challenging yoga posture that requires a lot of strength, flexibility, and balance. By practicing the pose regularly, you can enjoy many physical, mental, and emotional benefits, and feel more confident and empowered in your yoga practice and in your life.

A perfect act & It’s impossible to make a wrong decision

No action is undesirable as long as it produces a beneficial result to all concerned, including you. You may call that a perfect act. The definition of a perfect act is one that neither hurts you, nor hurts anyone else. At the same time, it should bring some benefit to somebody. Direct the mind, educate it; that is Yoga. The very purpose of all your spiritual practice is to lean how to direct your thoughts and actions for a beneficial purpose. If you make a wrong decision, grow from your mistakes and you wont lose anything. Become a friend; loving and caring, sharing and helping. The secret is to look for opportunities to help others, look for ways to be nice to them, have patience and understanding. Allow others to learn in their own time. Have compassion and understanding. We are all at the same level. Don’t hesitate to give more chances to people.

Jai Ma Durga, Jaya Jaya Ma

jai/jaya: Victory to! Celebration of. An emphatic “Hooray God!”
mā/mātā: Mother.
durgā: Supreme Goddess, Devi, Divine Mother, Shakti… Durga’s name means “the invincible.”

“…The Shaktas worship the Supreme as the goddess Durga. The term shakta derives from shakti, the Sanskrit word for power or energy. Durga is thus identified as the supreme divine power. She strikes a powerful pose in her typical manifestation, mounted upon a lion, her numerous arms wielding a fearsome array of weapons. Appearing as a beautiful woman, she attracts the demons toward her only to annihilate them.” ~ Krishna Dharma

Unlocking the Benefits of Side Crow and Kundalini Yoga’s Twist with Breath of Fire

by Veronique Rioux | Feb 19, 2019 | Yoga

Side Crow or Parsva Bakasana is a yoga pose that requires balance, strength, and concentration. It is a powerful arm balance that targets the core and builds strength in the arms, shoulders, and wrists. In addition to the physical benefits, Side Crow is also a great way to cultivate mental focus and inner peace. This pose is often taught in intermediate to advanced yoga classes, but with consistent practice and dedication, anyone can learn to fly in Side Crow.

One of the main benefits of Side Crow is that it requires strong core muscles to maintain balance. As you lean forward and lift your legs off the ground, your abdominal muscles engage to keep your torso stable. This strengthens the muscles of the abdomen and lower back, improving posture and reducing the risk of injury. It also helps to tone the muscles of the hips and thighs, creating a lean, strong lower body.

Another benefit of Side Crow is that it requires strong arms and shoulders to support the weight of the body. As you lift your legs off the ground, your arms work to hold your body in place. This helps to build strength in the shoulders, biceps, and triceps, as well as the muscles of the upper back. Regular practice of Side Crow can help to build upper body strength and tone the muscles of the arms and shoulders.

In addition to the physical benefits, Side Crow also helps to cultivate mental focus and inner peace. As you balance on your arms and lift your legs off the ground, you must remain calm and centered to stay in the pose. This requires a great deal of concentration and focus, which can help to quiet the mind and reduce stress and anxiety.

To get into Side Crow, start in a low squat with your feet hip-width apart and your hands on the ground in front of you. Place your hands shoulder-width apart and spread your fingers wide. Lean forward and place your knees on the back of your upper arms, just above the elbows. Engage your core muscles and lift your feet off the ground, keeping your toes pointed. Hold the pose for several breaths, then release and repeat on the other side.

Side Crow is a challenging pose that requires practice and patience to master. If you are new to yoga or have never tried Side Crow before, it is important to work with a qualified yoga teacher who can help you learn the proper alignment and technique. With consistent practice, you can build strength and confidence in Side Crow and enjoy the many benefits that this powerful pose has to offer.

Core Work and Twist:

Core work is an important part of any yoga practice, as it helps to strengthen the muscles of the abdomen and lower back. When combined with twists, core work can help to improve digestion and relieve stress and tension in the body.

One effective core and twist sequence is the Kundalini cross-legged sitting twist with breath of fire. This sequence starts in a comfortable seated position with the legs crossed and the hands resting on the knees. Begin by taking several deep breaths, inhaling through the nose and exhaling through the mouth.

Skull Radiance or Breath of Fire/Kapalabhati is another pranayama technique that can help you prepare for Side Crow. This rapid style of pranayama creates an internal rhythmic massage that stimulates the circulation of cerebral fluid and influences the compression and decompression in the spine and brain. It heats the nasal passages and sinuses, clearing away excess mucus, helping build up resistance to colds and respiratory disorders.

After warming up your body, you can move into the Side Crow pose sequence. Begin with a Chair/Utkatasana pose, then lie on your back and do some bicycle crunches. Move into Boat/Navasana, hold for five breaths, then cross your legs and lift your butt off the floor for one breath. Move into Boat/Navasana twisting, holding for five breaths on each side. Return to Chair/Utkatasana and then move into a standing forward fold/Uttanasana. From here, move into a one-legged dog pose to Plank, exhaling and twisting three times. Move into Downward Dog/Adho Mukha Svanasana and then lunge forward, moving into Warrior 2/Virabhadrasana and Side angle pose/Utthita Parsvakonasana. Finish this round with a vinyasa and repeat on the other side.

In Round 2, after Warrior 2, add Triangle/Trikonasana with a little crunch and windmill arms, standing twisted Crescent lunge/Parivrtta Ashtachandrasana. Bring one arm behind the back and the other up for a low twisting Prayer Lunge/Parivṛtta Aṅjaneyāsana. Step forward with your leg forward into twisting Chair/Parivṛtta Utkaṭāsana and move into Side Crow/Parsva Bakasana. Finish this round with a vinyasa and repeat on the other side.

In Round 3, repeat the flow until twisting Prayer Chair. Then, grab your feet and stand tall into a revolved hand to big toe pose. Move into Standing split/Urdhva Prasarita Eka Padasana, handstand hop, and standing split. Finish this round with a vinyasa and repeat on the other side. Finally, move into Pigeon pose/Kapotasana.

In addition to the physical benefits of Side Crow and the warm-up sequences, it is also important to focus on the mental benefits of yoga. Train your eyes to see the bright side of everything and think positively. Your beliefs become your thoughts, your thoughts become your words, your words become your actions, your actions become your habits, your habits become your values, and your values become your destiny.

Chanting the ONG NAMO mantra can also be beneficial for your yoga practice. This mantra means “I bow to the Creative Wisdom, I bow to the Divine Teacher within.” It connects you to the universal insights of the community of Kundalini teachers and students, also known as the golden chain. By chanting this mantra, we tap into the wisdom and power of the universe and connect with the divine teacher within ourselves. The ONG NAMO mantra, also known as the Adi Mantra, is a powerful tool for spiritual growth and transformation.

In Kundalini yoga, chanting mantras is an essential practice. Mantras are repetitive sounds or words that are believed to have a transformative effect on the mind and body. They are often chanted in Sanskrit, an ancient language that is considered sacred in the yogic tradition.

The ONG NAMO mantra is one of the most commonly used mantras in Kundalini yoga. It is chanted at the beginning of each class as a way to connect with the divine and to honor the lineage of Kundalini yoga teachers who came before us. By chanting this mantra, we acknowledge our own inner teacher and our connection to the universal wisdom that is available to us all.

The mantra itself has a powerful vibration that can help to calm the mind and awaken the spirit. It is composed of two parts: ONG NAMO and Guru Dev Namo. ONG NAMO means “I bow to the Creative Wisdom,” while Guru Dev Namo means “I bow to the Divine Teacher within.” Together, these words express our reverence for the infinite wisdom of the universe and our recognition of the divine teacher that resides within each of us.

Chanting the ONG NAMO mantra can have many benefits. It can help to clear the mind and improve focus, making it a useful tool for meditation and concentration. It can also help to reduce stress and anxiety, promote feelings of peace and well-being, and increase our sense of connection to the world around us.

In addition to chanting the ONG NAMO mantra, Kundalini yoga also incorporates a variety of other practices that can help to support physical, mental, and spiritual health. One of these practices is Side Crow, also known as Parsva Bakasana.

Side Crow is a challenging arm balance pose that requires strength, balance, and focus. It involves balancing on one arm while twisting the torso and legs to the side. This pose is great for building core strength, improving balance, and developing arm and shoulder stability.

To get into Side Crow, begin in a low squat with your feet hip-width apart. Place your hands on the floor in front of you and press your palms into the ground. Lift your hips up and shift your weight forward, bringing your knees onto the back of your upper arms. Slowly shift your weight onto your hands and lift your feet off the ground. Once you are balanced, twist your torso and legs to the side, looking over your shoulder. Hold the pose for several breaths, then release and repeat on the other side.

In addition to Side Crow, Kundalini yoga also incorporates a variety of other practices that can help to support physical, mental, and spiritual health. These include breath work, meditation, and a variety of other yoga poses.

Overall, practicing Kundalini yoga can be a powerful way to promote health and well-being in all areas of your life. By chanting the ONG NAMO mantra and practicing poses like Side Crow, you can tap into the wisdom and power of the universe and connect with the divine teacher within yourself.

Unlocking the Benefits of Inversions in Yoga: A Complete Pose Guide for Mind and Body Wellness

by Veronique Rioux | Feb 12, 2019 | Yoga

Inversion, I am fully in the moment!

Inversions are challenging yoga poses that require you to invert your body, often by placing your head below your heart. While they can be intimidating for many people, inversions offer numerous benefits for both the mind and body. Inversions help to increase blood flow to the brain, which can enhance cognitive function, increase focus, and promote feelings of calmness and relaxation. They can also help to improve circulation, lymphatic drainage, and overall cardiovascular health.

During this practice, we will explore a variety of inversions and other poses to help you build strength and confidence in your practice. Remember to trust yourself and believe in your own abilities, as you are stronger than you think!

We’ll start by lying on your back for a hamstring stretch and spinal roll. From there, we’ll move into a boat pose to half boat pose, and use a block to help activate our forearms and elbows. Next, we’ll warm up our wrists and practice cat/cow pose on all fours.

Moving into the inversion portion of the practice, we’ll begin with dolphin pose to forearm plank, modified upward to downward dog in forearm plank, and side plank on forearm. We’ll also practice sun salutation A, including dolphin to downward dog, one legged dog, crescent lunge, standing hand to big toe pose, and standing split.

After that, we’ll move to the wall for handstand hops, cannonball hops, and forearm balance. These poses require strength in the arms and a willingness to carry one’s weight in a new way, which can help build confidence and courage.

We’ll also practice L-shaped handstand and walk up the wall with belly toward the wall with a partner. This can help you to deepen your practice and build trust and communication with your partner.

Finally, we’ll move into headstand pose, which can help to bring clarity of mind and promote humility. As the blood rushes to your head, it nourishes the brain and supplies extra oxygen, which can help to enhance cognitive function and increase focus. Headstand requires mental clarity and the willingness to let go of burdens. As you practice this posture, consider what happens when your life is turned upside down and explore the benefits of surrendering to the Earth. Finish with seated poses, including thunderbolt pose, cow face pose with straps, and lying-down shoulder stretches.

Throughout the practice, we’ll also incorporate different mantra and meditation techniques to help calm the mind and promote feelings of love and compassion. Remember, the mind and body are interconnected, and through yoga and meditation, we can change the mind and change the body.

End with the mantra “Shima Shima” by Deva Premal, which translates to “love” in the Hopi language. On this special day, make a resolution to practice regular meditation to change your mind and, in turn, change your body. Through consistent meditation, you can find peace and clarity in your life.

On this special day, make a resolution
The mind’s physical expression is what you calls the body. It’s the mind that makes the body. Change the mind, and you can change the body because they are interconnected. Meditation is very important if you want to practice any kind of yoga. Meditation is the sustaining force. The mind can find lot of excuses not to meditate, but it keeps the mind clean and sharp. If you meditate regularly you won’t have complaints in life. All your problems would solve themselves if you were regular in your meditation. Through meditation the mind gets the capacity to solve problems and rise above difficulties. Fly high through proper practice; with yoga postures and proper breathing you will raise the flag of consciousness. Then you won’t have to do anything else. The result will be there. On this beautiful day my sincere wish and prayer is that all of you will really put your effort into experiencing this joy of being fully in the present moment.

As you continue your yoga journey, embrace the present moment and find joy in your practice.

Unleashing the Brave Spirit Within: The Benefits of Dancer Pose and Bow Pose in Yoga

by Veronique Rioux | Feb 5, 2019 | Yoga

Natarajasana, also known as Dancer Pose, is a beautiful and powerful asana that requires both back bending and balancing. It can elicit fear because of the openness and bravery it requires, but it also provides an opportunity to let go of fear and embrace freedom. Shiva, the king dancer, also known as Nataraja, teaches us that everything born must also die, and that destruction clears the path for rebirth. By riding the wave of change and paying attention to the rhythm of the dance, we can liberate ourselves from suffering.

To prepare for Dancer Pose, start with Child Pose and move through some gentle stretches such as Kneeling Cat/Cow, Marjaiasana/Bitilasana, big knee circles, Bird Dog, and quadriceps stretches at the wall. Then, move into Classic Sun Salutations, starting with the right leg and then the left, and progress to Ladder Flow from Modified Classical Sun Salutation.

To deepen your Dancer Pose, use straps and practice Bow Pose/Dhanurasana, which demands flexibility and a limber spine. But flexibility must be balanced with strength, and tension and relaxation are necessary forces that cannot be separated from each other. The goal of yoga is to unite the opposites that are part of human nature, and to strike a perfect balance of being fearless, taking responsibility for our life, not giving in to difficulties, and staying detached from the results of our actions.

Benefit of Dancer Pose:

Improves balance and coordination: As Dancer Pose requires you to balance on one leg, it can help improve your overall balance and coordination skills.
Stretches the hip flexors: The front leg in Dancer Pose is lifted and bent, which can help stretch and open up the hip flexors.
Strengthens the leg muscles: As you balance on one leg, you engage and strengthen the muscles in your standing leg.
Stretches the chest and shoulders: The backbend in Dancer Pose can help stretch and open up the chest and shoulders, counteracting the effects of slouching and hunching over.

Benefit of Bow Pose:

Stretches the entire front body: Bow Pose is a deep backbend that stretches the entire front body, including the chest, abdomen, hip flexors, and thighs.
Strengthens the back muscles: As you lift your chest and legs off the ground in Bow Pose, you engage and strengthen the muscles in your back.
Improves posture: By strengthening the muscles in your back and stretching the front body, Bow Pose can help improve your posture and reduce the risk of back pain.
Stimulates the organs: As Bow Pose compresses the abdomen, it can help stimulate the organs and improve digestion.
Relieves stress and fatigue: The deep stretch and backbend in Bow Pose can help relieve stress and fatigue by opening up the chest and increasing circulation.

Incorporate the mantra “Om Namo Shivaya” into your practice as a reminder to bow to the inner Self and identify with the real you, your spirit and soul. Remember that things come and go, nothing is permanent in this world, and wherever your mind goes, just enjoy it. You can heal yourself and use the powerful part of your mind to get out of any problem. Learn to ride the wave of change and be brave!

You enjoy the white writing because there is a black board behind it

Don’t give room to temporary depressions. Things come and go. Nothing is permanent in this world. Even our bodies come and go. Identify with that real you; the real I, your spirit and soul. Wherever your mind goes, just enjoy it. You can heal yourself. There is a beautiful part of the mind, a powerful part of the mind, that can always get you out of any problem. Use that part brilliant part, the bright part. Don’t succumb to the other side of the mind, learn to ride the wave of change. Be brave!

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