NYY's Pose of The Month: JULY

Chaturanga Dandasana: Four-Limbed Staff Pose


If you've taken a vinyasa class, you've done chaturanga dandasana (also known as four-limbed staff pose). Or you've sort of done it, because you're not exactly sure what it is. Or you've skipped it entirely because you think it's too hard or you don't have the strength. Let's set this straight! Chaturanga is neither complicated nor impossible for most mortals, but yes, it IS hard. It takes practice, patience, and keen body awareness. Since it's often done for one breath only during the vinyasa flow (downward-facing dog --> plank --> chaturanga --> upward-facing dog --> downward-facing dog), I find it doesn't get its fair share of attention in many group classes. There's a tendency to rush through it.

Chaturanga isn't sexy. You don't see it on fancy Instagram pictures. But it's powerful. I like powerful more than flashy. A strong, well-aligned chaturanga helps tone the entire body: shoulders, arms, belly, legs, back, and feet. It promotes stability and poise, being comfortable in one's skin even if circumstances may be difficult. It's also a great preparation for arm-balancing poses such as bakasana (crow/crane) and inversions such as tripod headstand (sirsasana II), among many others. 

We usually come into chaturanga from plank pose, in which legs and arms are straight but never locked, shoulders are over wrists, heels press back, and collarbones broaden. As you lower down, it's of utmost importance to bend your elbows straight back and not out to the sides. This protects the delicate shoulders and elbows over time. Lower down just until the point where your arms are bent at right angles, upper arms parallel with the floor. 

Hover here in this halfway-down suspension. Imagine shortening the space between the pubic bone and belly button and moving the inner groins back and up (these are moves you probably won't see, but you'll feel them energetically). Keep hugging the elbows in so your upper arms graze your torso. Gaze just slightly forward, down the tip of your nose, without dropping the chin or creasing the back of the neck. Make sure the tops of the shoulders point forward rather than down, and the derriere neither sinks nor pikes up higher than the back of the head.

If the above paragraph sounds like crazy talk, start with some modifications. You can follow the above directions, but lower your knees to the mat rather than extending the legs straight behind you. Stay mindful there. Don't let the belly push out, sway in the lower back, or round the upper back. Another nice option is to lower all the way to the mat through knees, chest, and chin, or in one movement, with elbows pointing straight back, and from there come to upward dog or a low cobra. These modifications help strengthen you for chaturanga. 

If you have acute shoulder or wrist injuries, such as carpal tunnel syndrome, limit or avoid practicing chaturanga and ask your teacher for more guidance.

It might take months or years before you feel comfortable in the full expression of the pose. Take your time and keep working. In the words of Sri Pattabhi Jois, "Practice, and all is coming." 

Written by: Cara Anselmo

Join her for Class @ NYY YORK!

Wednesday's @ 6:00am

Saturday's @ 8:20am & 11:35am

NYY's Pose of the Month: JUNE

PRASARITA PADOTTONASANA: Spread Foot Forward Fold

As we enter into the hot and sunny months of summer, the element of fire within us begins to brighten.  In the Ayurvedic context, summer is a time of Pitta dosha, or fire constitution.  According to Ayurvedic teachings, Pitta is the dosha responsible for helping us to cleanse, to transform, and to digest both food and information.  However, when Pitta becomes deranged we get irritable, angry, cranky, and usually we develop skin and digestion problems.  Some of us are naturally born with a higher dose of this fiery constitution, and some of us may gain an excess of it based on our environments.  If you find yourself starting to get cranky on a hot day, try doing this month’s cooling forward bend, Prasarita Padottonasana.

Prasarita is taught often and appears simple, but many of us are not doing the pose justice and we do not even realize.  The first mistake people make is that they prioritize getting the crown of the head to the floor over coming into the pose with proper alignment.  The crown may come down over time, but if you want to do this posture without blowing out your hamstrings or low back, there are a few things that need to be set up first.

-Hold the arms out to their fullest wingspan and separate the ankles as wide as the wrists with the feet slightly pigeon toed.

-The fold should begin from the pelvic region, so tip the pelvis back so that the sit bones and pubic bone begin to point back

-Begin to move the chest forward, pausing at the halfway point so the torso is parallel to the floor.  Check in with the pelvis once again to ensure that the sit bones and pubic bone are moving back.  Draw the pubic bone and the chest away from one another.

-Release the hands to the floor directly underneath the shoulders; maybe even to blocks if you sense that the low back is beginning to round.  Keep the quadriceps engaged and the back flat.

-For many people, you should simply stay here and breathe.  Remember, this pose is meant to calm the hyper-ambitious Pitta dosha,.  This is not a pose you can muscle your way into.  It’s one that requires an allowance of ease and opening.  Take it from me, you will go deeper into the pose the less work you do in it.

-If you can keep the sit bones spinning up and back, you may begin to crawl your hands back until they are in line with the feet and point the elbows straight back.

-For some, the head may touch the ground.

-For my hyper-gumby friends, you actually need to do a little bit of the opposite in this than you are normally instructed – squeeze the sit bones together, but just move the pubic bone up and back.  It is extra important that you remain vigilant about activating the quads the entire time.

There are variations galore to this pose:
Prasarita A

Prasarita B

Prasarita C

Prasarita D

Written by: April Evans

Join her for class:

Tuesdays NYY HOT: 9:30am and 6:35pm

NYY's Pose of the Month: May

Urdhva Dhanurasana: wheel pose

Urdhva Dhanurasana, wheel pose, or upward (urdhva) facing bow (dhanu) is one of the most challenging and rewarding poses for me. When a pose is challenging to us, it’s a good sign that there is something to learn there – some way to grow into it – which is what makes any pose beneficial. As with all the asanas, to come into this pose, you must strike a balance in the opposition between rooting down and rising up. Wheel asks us to use the strength of our hands, feet, arms, legs, and back body to find the sweetness that opens our hearts. On an energetic level, because this pose is an inversion (the heart is above the head), it is energizing. On an emotional and psychological level, this pose teaches us to let go and be vulnerable.

Wheel can be a lot of fun when you’re ready to try variations and transitions. The list is endless but some groovy ones are: lifting legs or arms, lowering the forearms to upward-facing two-foot staff pose (Dwi Pada Viparita Dandasana), transitioning into standing (Tadasana), or jumping into handstand (Adho Mukha Vrksasana). Get creative and use blocks, the wall, or a partner to help you explore what this pose means to you!

As with any pose, I encourage you to find your own way into it. But some tips that I have found helpful, that my great teachers passed on to me, are:

Press evenly into hands and souls of the feet

Inhale to lift on to the crown of the head

Make sure toes and knees face the same direction (a block between the thighs helps!)

Exhale to straighten the arms and lift the crown of the head off the floor

Let the head fall back and the gaze (drishti) be neutral (i.e. don’t strain to look up or down)

Breathe! (3-5 breaths)

Preparatory poses:

Upward facing dog (Urdhva Mukha Svanasana)

Cobra (Bhujangasana)

Locust (Salabasana)

Bow (Dhanurasana)

Bridge (Setu Bhanda Sarvangasana)

written by: Sophie Honik

Join her for class at NYY HOT:

Monday: 8:25-9:25am

Thursday: 9:30-11:00am

Saturday: 9:15-10:30am

Sunday: 5:00-6:15pm

NYY's Pose Of The Month: April

parsva bakasana: side crow pose

Happy APRIL everybody!

After a long winter, we are all in need of a spring cleanse. Twisted postures in yoga not only increase mobility in the spine, but also help to cleanse the organs and promote good circulation. When twisted, the organs are compressed and squeeze out stale blood which is then replaced with newly oxygenated blood once the twist is released. Twists can relive back pain by stretching and strengthening the spine and most importantly, they help to relieve anxiety and stress because they require lengthening, deepening and regulating the breath.

April's pose of the month is Parsva Bakasana (Side Crow Pose) which is a twisted arm balance.

1) Beginning in Tadasana (Mountain Pose), make sure your toes and heels are together, bend your knees and come into a half squat position.
2) With your hands together in prayer position at your heart's center, take a big inhale to lengthen the space between your vertebrae and exhale to twist deeply to your right side pressing your left arm against your outer right thigh.
3) Continue to breathe, bend your knees a little deeper and place your hands on the floor. Hands should be shoulder distance apart, but make sure your left hand is on the right side of your right foot and your left arm and right thigh remain in contact.
4) Pressing your hands into the floor, begin to shift the weight of your pelvis toward the right lifting the abdomen toward the space between your hands.
5) Squeeze your toes and heels together and begin to lift them toward the sitting bones. Keep your neck long (no wrinkles in the back of the neck!) and stay broad across your collar bones.
6) To go a little deeper, keep twisting and begin to straighten  your arms slowly as much as you can!
7) Repeat on left side.

Remember, you can ALWAYS use blocks. In this pose, a block on its lowest height can be really helpful underneath each hand. Blocks will allow you to find more space to lengthen and twist.

Poses to consider practicing FIRST in preparation for Parsva Bakasana:

• Chaturanga  
• Marichyasana III 
• Utkatasana with Anjali Mudra Twist (Twisted Chair Pose) 
• Prasarita Padottanasana with a Twist  
• Crescent Lunge with a Twist  

KEEP PRACTICING and see you on the mat soon!

written by: Teresa Harris

At the front of the room: Agustin McCarthy

From film to yoga, Agustin McCarthy keeps himself inspired and on the move. Students love the vibrancy of his challenging physical class matched with his enthusiasm. If you haven't taken a class with him yet... what are you waiting for?

Why did you decide to become a yoga teacher? 
-Yoga helped me to heal my back after experiencing back pain for many years. I decided to become a yoga teacher in order to share these healing techniques that have helped me to live with more balance and without the need for a chiropractor.

Did you ever imagine yourself doing something else?
-I graduated from Columbia Film School and still am pursuing a career as a filmmaker. I teach college film history and screenwriting courses and find that teaching yoga classes is similar in many ways. A screenwriter and a yoga teacher are both offering a personal journey that can help to bring insight and decrease stress in our lives.

What is the most challenging aspect of teaching?
-I aim to offer juicy, satisfying sequences that will challenge and engage the more experienced practitioners while, at the same time, my top priority is always to retain a safe environment for all my students regardless of their level. Striking this balance in an Open-Level class is the biggest challenge I face as a yoga teacher. 

What is your favorite pose? 
-Anjaneyasana (low lunge): This is a simple pose with many benefits. I love how it opens up my hips and helps me to release tension in my psoas muscles. But it engages me on more than just the physical level. This pose is a wonderful place to find the qualities of Shtira-Sukha (strength and softness). My upper body lifts up and lengthens while my lower body softens and lets go. Practicing these in the asanas helps me to bring these qualities in to the rest of my life – holding on to what is important and letting go of everything else.

What is the most important thing you have learned from your practice?
-My practice has helped me cultivate a relationship to my body and mind in a way I’d never experienced before. I can observe and listen without getting caught up in the drama of it all. This makes my rest of my life easier to manage.

Who inspires you most? 
-My students inspire me to go deeper into my understanding of yoga and to become a more insightful and sensitive teacher. When I see students with physical limitations, due to injury or pregnancy, these are particularly inspiring to me since I see a concrete example of yogis working with their discomfort without allowing it to take away the opportunity to breathe deeply and open up to the present moment.

Catch a class with Agustin:
Tuesdays, NYY York: 4:35-5:50pm
Thursdays, NYY York: 7:35-9:05pm

NYY's Pose of the Month: March

mayurasana: peacock pose

The peacock is a symbol of great beauty, pride and confidence. In eastern mythology the peacock is associated with many deities such as Saraswati, the Indian goddess of wisdom, music and poetry. Lakshmi, the goddess of wealth and plenty, rides a peacock and Lord Krishna carries the feather of a peacock on his head. The peacock, so closely associated with kings and gods is the perfect symbol for those striving for excellence and success.

In mayurasana strength, balance and confidence are required to execute this beautiful pose. Balancing the torso on the upper arms with palms on the ground and fingers facing the feet, legs are extended long and the crown of the head extends in the opposite direction leaving the body in a parallel position above the earth. Since the gaze is down to the ground below confidence is necessary because the student can’t see where the body is…the student can only feel and visualize the full expression. The pose requires tuning in to feel the balance of the full weight of the body resting on the hands.

First time I took flight in mayurasana was amazing!! Lifting both my head and feet off the ground and feeling the seesaw effect until I fully balanced was challenging and rewarding. This is one of my favorite poses to teach and to practice and watching students evolve into this pose is always gratifying as they learn to shift weight and find the middle.

written by: Stacey Kasselman
Thursday, HOT STUDIO, 4:00-5:00pm
Friday, HOT STUDIO, 9:30-11:00am 

At the front of the room : Teresa Harris

From Irish Step Dancing to urdhva mukha svanasana, Teresa has delighted many audiences and classes with her folk playlists and sweet, soft voice. By day you will find her in the office, but nothing could keep her away from teaching her students after hours and on the weekends. Her gratitude, passion and creativity always inspires us at New York Yoga. 

How/Why did you decide to become a yoga teacher?

-I started practicing yoga in high school because I wanted to do some sort of physical activity once I stopped Irish Step Dancing. I was never into sports and was over dancing, so yoga seemed like a good alternative. I loved it and eventually began taking classes almost daily at a local studio and gym. I was drawn to yoga first for the physical and mental benefits but after a few years my interest transpired into something much deeper. I realized how smart and complicated (BUT big picture simple) the practice really is. I looked up to all my teachers and wanted to be just like them and share the practice with others. I completed my first yoga teacher training during my second year in college, began teaching right away and 5 years later, this past September, I completed my advanced 500-hour teacher training. The training is great, but I've learned and continue to learn the most from my students and from my own practice. To me, yoga makes a lot of sense and is so much fun – I’m grateful to be teaching what I love.

Did you ever imagine yourself doing something else? What was it and why?
-I always wanted to be an interior designer, but once I got to college, I realized it wasn't for me. I graduated from School of Visual Arts with a BFA degree in Illustration and in addition to teaching yoga I currently work on the creative team for a brand licensing agency developing merchandise lines for existing brands. 

What is the most challenging aspect of teaching?

-TWO things: Knowing left from right. (I didn't THINK I had an issue with this until I started teaching..) AND learning how to relax when someone's cell phone goes off in class. I know, it happens, it's life (and has definitely happened to me before!) but cell phones in yoga class is one of my major pet peeves.

What is your favorite pose and why?
-Urdhva Mukha Svanasana or Upward Facing Dog ("Up Dog"). This pose is so easily forgotten and blown over in Vinyasa classes. It's not a pose to forget about! It's a back bend, heart opener, spine lengthen-er, leg strengthener and arm toner. Sometimes we forget that Upward Facing Dog is an ACTUAL yoga pose and not just a means from A to B during a vinyasa. Hold this pose for a minute and see what happens!

What is the most important thing you have learned from your practice? 

-The most important things I've learned from practicing is to NOT overdo it and to always have at least two blocks available. Blocks are awesome tools for EVERYONE in different ways whether you're a tight athlete, a flexy bendy, in your twenties, in your seventies, male, female, a beginner or experienced practitioner. 

What/who inspires you most?

-I am inspired by MY teachers and of course by my students - their curiosity, engagement and willingness to learn is what keeps me teaching class after class.


You can catch class with Teresa at these times:

Monday, HOT STUDIO: 8:15pm
Tuesday, YORK STUDIO: 9:05pm
Saturday, YORK STUDIO: 9:50am
and Saturday, HOT STUDIO: 1:00pm

At the front of the Room : Dayle Pivetta

Students are drawn to her firecracker spirit, which matches her fiery red hair. Her classes are filled with energy, giggles and, of course, dance-tastic playlists. Dayle, is another one of our star-power teachers at New York Yoga who always reminds students that yoga is all about celebrating our limitless spirits. We are ever-grateful for her passion, grace, creativity and fire! Oh, and did you know she just got ENGAGED? Many congratulations to Dayle!

Why did you decide to become a yoga teacher?

-It's funny how the universe works things out- I was really disenchanted and unfulfilled in the career I had set out to do- I came to NYC from Michigan to be an actor, but after 4 years I realized my heart wasn't in it.  I'm a very spiritual person and I believe that I was given certain talents and skills for a reason- I wanted to DO something with them- I wanted to help people- to heal people- to make them laugh, smile, FEEL, get in touch with themselves... My soul searching journey led me to yoga and I quickly realized that I wanted to know as much as I could about this transformative practice- and that I wanted to share it with anyone who wanted to learn! 

Did you ever imagine yourself doing something else?

-DID I?! So many things! I always wanted to be a teacher, but I didn't know what I'd like to teach- I thought about becoming a lawyer or an anchor woman too.  I love to sing and with the guidance of my high school choir director I studied Music and Theatre in undergrad and had every intention of moving to NYC and being on Broadway... I knew it wasn't a good fit when I found myself getting bored yet craving stability-and miserably depressed.  I'm still so grateful for that experience though,  because I would probably not have found yoga if I was a happy anchor woman in Michigan!

What is the most challenging aspect of teaching?

-That's a tough one... and it changes, but  I'm gonna say keeping my own tank full so that I can practice what I preach! Being a full time teacher is tough and like most New Yorkers I get trapped in doing too much sometimes- I'm constantly working on the art of saying NO and being honorably selfish... it's a practice!

What is your favorite pose? Why? 

I love inversions. Being up side down reminds me of my childhood. I used to hang out on the side of the bed with my head on the floor and just stare at the ceiling and imagine the world was upside down.  Inversions are magical!  Now as an adult they bring up fear and ego and when I let go of those things I feel so strong and capable of anything... like I said before, MAGICAL!

-What is the most important thing you have learned from your practice? 

A few things- go with the flow, let go of control and be present. be mindful. just be. and breathe... always breathe.

What/Who inspires you most? 

-I am a ring one Circus Yogi and one of the Circus Yoga mantras is Practice IS Perfect. I think the process of just practicing something for the sake of practicing- without the need to achieve anything, but just showing up and doing, keeps me showing up. On the mat, but also in every area of my life... practice, practice, practice. Also my students. The dedication and perseverance I see around me daily is beyond inspiring- it's why I teach.

You can catch class with Dayle at the Hot Studio on Wednesdays (9:30-11am) and Sundays (6:30-7:45pm). And at the York Studio on Saturdays (5:45-7pm) and Sundays (4:20-5:35pm).

A Black Ugg Boot Affair

Whoever thinks the ladies (and Gavin!) at the front desk don't have fun at work is entirely mistaken.

Proven by one long email chain and a size 8 Ugg boot.

December 11, 2013 From: Lilly

Subject: A Black Ugg Boot Affair Ladies and Gavin,

If anyone comes into the York studio returning a size 8 black Ugg boot - our dear client Diana will be so very happy.

Someone left class with one Size 8 Ugg and left her with one Size 9 Ugg so now she walks down the street with one shoe too big.

I don't know if this Size 8 boot will resurface, but if it does please call Diana and deliver the good news.

If anyone can turn this into a Shel Silverstein poem I'll make you cookies.

Regards,
Lilly 

From: Jaida
Subject: Re: A Black Ugg Boot Affair 

It's like I read children's books for my job or something....

On the eleventh of December, of 2013,
Diana took class at York.
She took off her boots and hung up her coat,
then practiced her Down Dog, Cobra, and Stork.

Her class concluded in an hour or so,
And she floated out of the room in bliss.
But when Diana went to put her boots back on,
She noticed that something was terribly amiss.

Her favorite Ugg boots were of two different sizes -
One a size nine and the other size eight!
And when she searched the hallway for the missing boot,
she could not locate its orphaned mate.

She spoke with Lilly, working hard at the desk,
And together they looked high and low,
But sadly, the boot did not appear,
And Diana trudged away in sleet and the snow.

So now the front desk staff is left with a mystery!
Riddled with questions and doubt.
Will Diana ever locate the missing boot?
We will just have to wait to find out.

From: Chloe
Subject: Re: Re: A Black Ugg Boot Affair
How can ANYONE compete with that?!?! Not even going there.

From: Nicole
Subject: Re: Re: Re: A Black Ugg Boot Affair


Jaida, you're amazing.
The following is BASED on a true event...I like happy endings ;)


Twas the morning of the eleventh in December this year,
When little Miss. W awoke,
She thought to herself "I'm stressed as can be!
I think I'll take yoga at York!"
She scurried and hurried and ran straight to class,
Her size eight Ugg boots on her feet,
Once at York she slipped off those boots right away,
And laid them to rest on a seat.
What little Miss. W didn't know at the time,
As she ran in the room with a haste,
Was to the left of her boots was a seat just the same,
Where size NINE Ugg boots had been placed!
As their people took yoga, the boots stared in awe,
They had never seen something like them.
They played and they laughed and they shouted at once,
"We must see each other again!!!"
Time quickly passed and the class came to close,
And little Miss W appeared,
With peace in her heart, she slipped on her boots,
All her stress and worries had cleared.
But as little Miss W walked away down the street,
The toes on each foot felt quite strange,
Confused, she ran back and asked the front desk,
"My boots aren't the same! Who's to blame?!"
A giddy Miss Lilly at the desk there at York, said
"Oh my, I'm glad you came back!
For the woman with the other mismatched pair of boots
Will return again tomorrow, in fact!"
And there you have it--as the Ugg boots had intended,
Their brilliant plan firmly stay,
They will indeed meet again, their friendship still strong,
So till then, Happy Holidays, Namaste!!

Happy Holidays from the creative staff at New York Yoga! 

Yes, "Universal Practice" Does Include the Men!

Men, we understand the feeling of walking into a room filled with women and yoga mats can be daunting. Sure, you may have never come to practice yoga before because you believed that is was just about stretching and being in touch with your feelings. But, now that you're in the classroom and surrounded by female yogi's... you can't help but to feel out of place and uncomfortable. Halfway through the practice, you have most likely realized: this yoga thing it's exactly what you had imagined.

Here is what Stephen Walkiewicz at Men's Fitness has to say:

Going into my first-ever yoga session, I can see that I had this yoga thing completely misunderstood no matter how much credit I tried to give it. To me, it was just a silly stretch workout that vaguely had something to do with meditation-granola munching fluff. I couldn't have been more wrong. It's an intense workout that is physically and emotionally demanding.

More and more, we are seeing men taking the leap to join their first class and then coming back for more every day following. In Western culture, yoga marketing has been very faithful to female yogis by featuring women in clothing advertisements and yoga blogs. We believe yoga to be a universal practice, meaning all can profoundly benefit from being on the mat. Men, if you haven't made the jump to beginning your first class, don't be fooled by the view from outside looking in. Some of our most dedicated students and teachers are strong male yogis who have found the practice to be emotionally and physically challenging... so much so we see them every day of the week!

Don't be intimated, it's your practice too. Here's to the man on the mat!

A few related articles of interest:

• A First-Time Yoga Experience
• How Adam Levine Finds Strength, Focus and Balance

At the front of the Room: Cara Cooley

Students come to her class to groove to the knockout playlists, to be moved by her magnetic personality and to be reminded that laughter is just as essential to yoga as any asana. Cara Cooley, is just one of our multi-talented, creative teachers at New York Yoga. In case you have never found the time to chat with her after class or hang with her after a performance, here's a few things Cara has to share with you.  

Why did you decide to become a yoga teacher?

Cara: I started doing yoga a lot on the road when I was touring with a musical. I started doing podcasts in my hotel room. I found I was able to stay grounded and healthy even in the extreme lifestyle being on the road creates. I came back to NYC and decided to get my teacher training so I could share what I had learned with others. 

Did you ever imagine doing something else? 

- I actually never really thought I would be a yoga teacher! I'm so glad I did though. I've been continually amazed how I've been pushed and challenged as a person in the process of teaching. 

What is the most challenging aspect of teaching?

- The most challenging part of teaching is learning that you really have nothing you can teach to anyone. I just try to create a safe, inspirational environment where I hope students can learn and grow. 

What is your favorite pose?

- My favorite pose always changes! Right now I'm into backbends so I love king pigeon. 

What is the most important lesson you have learned through your practice?

- The most important thing I've probably learned is still evolving and it's the ability to walk towards challenges in life without fear. To persevere and never give up. 

What inspires you most?

- I'm so inspired by music.

Do you have any talents your students may not know about?

- I play in a band! 

What is one thing you would like your students to know?

- I'd like all my students to know I'm so honored for the opportunity to lead them through their practice. 

You can catch a class with Cara at New York Yoga HOT:

Sundays: 8:00 a.m. & 11:00 a.m.

Mondays: 5:15 p.m.

Fridays: 6:35 p.m.

Is Hot Yoga Safe?

A lot of people have hesitations about trying out Hot Yoga for the first time, and skeptics have probably been waiting for the medical study that backs up the spiritual benefits of a Hot class.

Click this link to see the article that has just that.

With proper hydration, according to the experts, Hot Yoga is perfectly safe. But, you know, we've been saying that for years!

Yogitales: Dayton Haigney

Yogitales are your stories. At New York Yoga, we are continually inspired by what we hear from our students, about how yoga has had a transformative effect on their bodies and spirits. We wanted to share those stories with our community of yogis, and Yogitales was born.

I started practicing yoga approximately five years ago.  The York studio is located in my neighborhood.  One day, I decided to take a class for no particular reason.  That night, I could not believe how open my shoulders and chest area felt- I was sold.

Like many, I initially thought that yoga was all about bending and flexibility.  However, I soon learned that yoga is more about strength building (in particular the core and lower back).  I'm an avid skier- the yoga has immeasurably improved my performance on the hill.  Skiing is mostly about a strong core (the balance and lunges also help), which yoga practice builds.

More importantly, yoga has a strong spiritual component.  I've always had a spiritual life.  When I started practicing, I did not grasp the yoga/spiritual connection.  I was especially weary of the references to ethereal energy.  That changed through a profound experience.  My wife, Alexandra (Ali), practiced yoga for many years.  I think she was one of the original members at NYY.  She battled stage four cancer for many years.  After a long battle, the disease started to approach the end stages.  At this time, she was living in California.  I mentioned to my favorite instructor, Rachel Page, that Ali had gone into hospice.  Rachel took an interest in her progress.  Ali passed on a Wednesday.  I was beside myself and went to Rachel's class in an attempt to inject some normalcy into the day.  At that point, I was still a relatively new practitioner and struggled to make it through classes.  At the beginning of class, Rachel stated that I had suffered a loss and asked that the fellow students send energy my way.  During the class, I felt like superman.  I mentioned this to Rachel following class.  She pointed out that it was because the other students had sent their energy to me.  I left the shadows of doubt and became a believer in the super natural powers of yoga.

Thank you New York Yoga for transforming my life.

Five Great Reasons to do Hot Yoga in the Summer!

Now that New York has finally decided to get the temperature on the same page as the calendar, and it's heating up out there, you may be skeptical about continuing your Hot Yoga practice through the summer months. It's easy to get into the hot room in the winter, when it's cold outside, and New York Yoga provides a respite from the winter chill.

But here are five reasons why you should continue working in the hot room in the summer, too, even though you are being tempted by the gods of central air conditioning!

1. Hot Yoga can help acclimate you to the season’s heat. Your body cools itself more efficiently and effectively through sweat. So when you leave the yoga room, the outside feels cooler than inside! It works the other way around also—when the hot room feels cooler than the outdoors, practicing becomes a delight!
2. Your muscles, joints and ligaments will already be nice and warm when you enter the studio, so you will likely find you’re more flexible and can go deeper into the postures during the summer. Stretching and strengthening your body with hot yoga is the best way to increase joint flexibility, core strength and spinal mobility.
3. The summer heat can leave you feeling sluggish—Yoga is a great way to fill your tank with energy by increasing your oxygen intake and balancing the various systems of the body. Hot Yoga encourages you to stay well hydrated and to replenish your electrolytes regularly. This can be a great benefit during the hot summer months.
4. Practicing Yoga will give you an advantage in any summer athletic endeavor you choose—swimming, hiking, sailing, biking, jogging, beach volleyball-ing…No matter what outdoor activity you choose, Yoga will increase your strength, stamina, balance and coordination. Not to mention, burning 800 calories or more per class will get you buff in all the right places.  You will look great and feel more comfortable and confident all summer long.
5. Activate the immune system and lower your risk for illness by detoxifying your body in a healthy air quality exercise environment. High quality air exchange helps protect the body against infection. Get re-energized. Rejuvenate your body and clear your mind by practicing in a heated environment, spend quality ‘me’ time focusing on your own health needs.

Pose of the Month: Kurmasana

Pose of the Month

Kurmasana – Tortoise Pose

by April Evans

If you’re anything like me, you have seriously had enough of this Vata spring season.  Vata is the Ayurvedic dosha of air and ether.  It is associated with change and creativity, and is highly present in the transitory seasons of Spring and Autumn.  When we have a particularly Vata spring, where it goes back and forth from and rain to sun and hot to cold, we can get to feeling like the winds of change are dealing us some hard knocks.  We get to feeling too airy, too spaced out, too much like our feet aren’t on the ground.  It can be hard to make decisions, and for those of us who are naturally airy to begin with, we might experience anxiety, insomnia, and mood swings.

This month’s Pose of the Month is Kurmasana – tortoise pose.  For me, this pose is the ultimate grounding posture.  Just like a tortoise retreating to his shell, this posture always makes me feel safe and reminds me that no matter what is going on around me, I am always at home in my own skin.

Benefits

*Balances Vata Dosha

*Calms the Mind

*Opens the entire back body

*Opens inner and outer hips

*Tones abdominal organs

How to do this Pose

There are lots of stops on the way to the full expression of Kurmasana – stay and breathe once you’ve reached your edge.  Remember, you don’t have to be able to hook your ankles behind your head to embody a calming inward gaze.  Also, this is not a pose to do cold.  Warm up the hips, hamstrings, and space between the shoulder blades before trying this pose.

1.  Come to sit on the mat.  Bend the knees a lot and place the heels on the ground about as wide as the mat.  Drape the torso down in between the legs.  For some, this will be plenty.

2.  Reach from the insides of the legs and take the hands to grab the backs of the ankles.  Begin to work the shoulders underneath the knees.  Squeeze the knees into the shoulders to feel the shoulder blades open up, continue to let the head drop and breathe deeply.

3.  Start to reach the arms out in a V shape behind you, and begin to extend the legs long into a V shape in front of you.  The forehead may come to the floor, or maybe the chest can extend forward and the breast bone and chin will come to the floor.  This is another great place to stay and breathe.

4. If this feels good, start to reach the hands toward the center of the back, and begin to wiggle the feet toward each other.

5. For the full expression, you may be able to find a clasp with the hands near the small of the back, and hook the ankles behind the head.

6.  Breathe deeply into the safety of your own little shell.

Practice your Pigeon

Pigeon Pose is a staple of most classes. But reading this recent interview with New York Yoga instructor Kristin Leal made us stop and think about what really goes into pigeon.

As with all things yoga, remember that your body is not the same as the body next to yours in class, just like no one else's practice is quite like your own. So take a look at what Kristin has to say, and as always, listen to your body.

We'll see you on the mat!

Yogitales - Stacie Kallenberg

Yogitales are your stories. At New York Yoga, we are continually inspired by what we hear from our students, about how yoga has had a transformative effect on their bodies and spirits. We wanted to share those stories with our community of yogis, and Yogitales was born.

I first practiced yoga on Sunday, February 12, 2012.  This date will forever be ingrained into my brain because it literally changed my life forever.  I had been on bed rest for the 8 weeks prior with a severed left ACL and a torn right ACL. Then on that Friday (2/10/12) I was told by my orthopedic surgeon that I would never be able to run again.  I was devastated, having been a competitive marathoner and triathlete.  Trying to comfort me, a friend recommended that I try hot yoga as he said it would give me the same feeling as the "runner's high" and an incredible cardio workout.  So on a very cold February evening I decided I had absolutely nothing to lose and found New York Yoga.  And that was the day I was "born again"! Yoga enabled me to run again; however, that became secondary as it did so much more for my mind and soul than my physical being.

My daily yoga practice has become a liberating and cathartic addition to my life.  I am a  perfectionist, and as a competitive swimmer my entire life, as well as being a marathon runner, my entire life has focused on being the best, the fastest, and always competing with myself for a new PR.  I have found that yoga allows me to come to my mat and "practice" without being the best or the fastest and that is such a liberating feeling. For the first time in my life I give myself permission not to be perfect. I always say that my yoga mat is my "playground" for my soul.

Yoga is food and nourishment for my body, mind & soul. It is my gift/treat to myself everyday. Yoga is the gift that keeps on giving to the yogi and the world around them. 

I will move mountains (or at least my calendar) to make it to Jackie Simon, Jimmy Burgio, Alison Riazi, Dayle Pivetta, Ryan Lile, & Cara Cooley's classes at New York Yoga. They are AMAZING!!! They lead a very rigorous & challenging practice with a lot of flow, but at the same time they inspire yogi's with their insight, spirituality, awesome playlists and encouragement.  They truly represent yoga "union" at its best.

Still Haven't Tried Hot Yoga?

If you haven't tried our Hot Studio on 85th and Lexington, you may be missing out. Sweating through a hot yoga class helps remove unwanted toxins from the system and can loosen your muscles to get you even deeper into poses.

It's always nice to read someone's story about how they found hot yoga and made it a part of their life. Click over to this great piece on Mindbodygreen to read more.

Then close your computer, grab a towel, and meet us at the Hot Studio. You'll be glad you did!

Pose of the month

Pose of the Month

By April Evans

Forearm Plank

During the chilly month of February, especially the one we have been having here in NYC, keeping warm is a major priority.  Forearm plank is a great pose to warm up the entire body by strengthening the core while opening the heart. 

 

Benefits:

-Strengthens the abdominals

-Strengthens the legs

-Strengthens the back

-Strengthens the arms

-Opens the shoulders

-Opens the chest

-Opens the backs of the legs and arches

How to:

It is imperative that you respect the boundaries of your body in this pose.  If you are building strength, then apply the modifications listed below.  Be patient now and build strength honestly.  If you don’t, you will have to be patient later while you are healing after hurting yourself.

-Come to Plank Pose, the top of a push-up

-Lower the forearms down to the ground, stacking the shoulders directly over the elbows.  Fan the fingers wide, making two parallel lines with your forearms

-If you have trouble keeping the elbows from winging out to the sides, it can be helpful to wrap a strap tightly around the upper arms and place a block in between the hands as pictured below

-Press strongly through the heels to feel the legs engage. (For some bonus engagement squeeze a block between the thighs or press the heels into a wall.)

-The hips want to be in line with the shoulders.  It can be helpful to practice beside a mirror to see if the hips are sagging down towards Sphinx pose or hiking up more toward Dolphin pose.  If the hips cannot stay in line with the shoulders, lower the knees down to the ground.  Maintaining the integrity of a long spine is essential in accessing the strength of the abdominals for support in the pose.

-Broaden the collar bones forward and let the back of the neck remain long

-Stay and hold for 5-10 breaths.  Smiling helps.

-Counter with a child's pose.