april pose: pigeon

How to do it:

1. Starting in downward dog, lift your right leg up into the air, bend your knee and open up the hip. 

2. Look forward, and bring your right knee behind your right wrist, keeping your thigh parallel to the mat.

3. Try to keep your back leg straight, and slowly slide your right shin and foot forward until its comfortable for you. 

4. Work towards keeping your hips squared and release your pelvis closer towards the floor. 

5. Press your fingertips into the floor to lengthen the spine.

Hold for a minute, and if you feel stable, walk your hands forward to fold over your front leg. To come out, slowly press into your palms to lift your hips up and come back to downward dog. Repeat on the left side

Benefits:

• Stretches the hips, thighs, groins and psoas
• Stimulates the abdominal organs 
• Opens the shoulders and chest 

march pose: wheel

Urdhva Dhanurasana

How to do it:

1. Start lying on your back with your knees bent. Separate your feet hip distance apart and start to walk them back towards your hips so you can touch the back of your heels.
2.  Bring your hands behind you, bend your elbows back, palms flat on the floor, and fingers pointing towards your shoulders.
3. Press into your palms as you lift your hips to bring the crown of your head to the floor
4. Take a deep breath in, and as you exhale firm your legs, press into your feet and hands to lift your head off the floor then straighten the arms.

Relax the head, soften your glutes and keep your feet parallel to the mat. Stay for 5-10 breaths then slowing tuck your chin in, bend your elbows and slowly lower down to the floor. Hug your knees into your chest and rock side to side to massage your low back.

Modification: bridge pose

Benefits:

• Strengthens the arms, legs, abdomen and spine
• Stretches the chest and lungs 
• Increases energy 

my little yogis!

Introducing the first footage from Rogers Television YRL, check it out HERE

let life's rhythm find you!

"There is purpose, meaning, and rhythm to each step, each beat of your life. Each step, each feeling, each beat of your life is another mile traveled on your journey, your journey to your heart. 

If you've lost your way and can't find life's rhythm, don't worry. Keep your heart open and it will find you." -Melody Beattie 

february pose: dolphin

How to do it:

1. Begin on all fours. Lower onto your forearms. Grab opposite elbows to measure up the distance, then interlace your hands in front of you.
2. Make sure your elbows stay shoulder width apart.
3. Start to curl your toes under, lifting your knees off the floor. Straighten your legs and walk your feet in a bit closer towards your face.
4. Press your forearms into the floor, lengthen the spine and pull your shoulders away from your ears.
5. Let your head hang from the floor, no pressure in the neck.

Stay for 10-15 breaths, then drop your knees and rest in child's pose.

Benefits:

• Strengthens the core, arms and legs
• Calms the brain and helps relieve stress and fatigue
• Improves digestion 

pura vida

missing CR...

january pose : side plank

Vasisthasana

How to do it:

1. Start in plank pose, bringing your shoulders over your wrists. Bring your feet together and start to shift your weight into your right hand and roll onto the outer edge of your right foot (stacking your feet). *You may also put one foot in front of the other, or step your left foot forward halfway up your mat for modification.
2. Bring your left hand to your left hip for balance. Lift and open your chest. Once your stable reach your top arm up.
3. Shift your gaze up to your extended hand. Avoid sinking in your hips, stay strong in your body and lift up through your right hip.

Stay for 5-10 breaths then slowly push back to downward dog for a breath and repeat on the left side

Benefits: 

• Strengthens the core, arms and legs
• Improves sense of balance
• Stretches the side body, wrists and legs