After a very rough week with multiple tooth extractions, a root canal, and numerous emotional issues that arose from nowhere, I found myself in need of something to pick my spirits up.  My physical activity has been down; no mountain hikes, no long bike rides…sadly even walking jars my mouth too much. Am I whining…?  Six days of fasting on fruit juice and barley green tea has certainly helped, but I needed more.  It turns out ‘they’ may be right…Laughter really is the best medicine.

The first formal Laughter Club meeting took place in a park in Mumbai on March 13, 1995.  The brainchild of Dr. Madan Kataria, laughter groups have been around in India for so many years that no one can pinpoint the exact time they began.  Today, there are over six thousand laughter clubs in over sixty countries.

Hee Hee Hee!

Laughter Yoga is based on the scientific concept that the human body cannot differentiate between real laughter and fake laughter – the results on our body and our state of mind are virtually the same.  Combined with Pranayama (Yogic breathing, for those who may be unfamiliar with the term), laughter is first simulated as a physical exercise in a group setting with playfulness and eye contact.  Very quickly, the laughter becomes genuine and spreads through everyone who is present.

Throughout India and many other countries, thousands of Laughter Yoga clubs meet in public parks every morning to share in the benefits of Laughter Yoga.  Enthusiasts say that Laughter Yoga makes them feel happy, healthy and energetic.  Through practicing Laughter Yoga daily, positive energy is created making it easier to cope with the stresses of daily life – many in fact have ceased the need for anti-depressant medications simply by making this practice part of their morning routine.

Laughter as natural medicine

Through laughter, common infections that gnaw away at our state of health and well-being such as colds and flu are reduced, and chronic medical problems are often cured if not relieved.  Clinical research shows that laughter lowers stress hormone production in the blood and fosters a positive mental outlook making one less likely to fall victim to depression or feelings of helplessness.  Further research has revealed that laughter can help resolve workplace issues, improve memory and performance, as well as productivity in any task.

In Canada and abroad, Laughter Yoga has demonstrated itself to be an ideal exercise routine for seniors and those with compromised cognitive abilities.  As humour is not required to stimulate the laughter, it transcends mental states and levels of awareness and allows laughter to occur in a child-like state – free of language barriers or need for conscious understanding.

Laughter Yoga moves past language, creed, color and race.  I love the concept!  It is often laughter that is the first to go when we experience stress or difficulties in our lives.  We were given the gift of laughter as a self healing method to lift our spirits and renew our hopes, and best of all, no prescription required!

For more information about Laughter Yoga, you may visit their website at http://www.laughteryoga.org.  Article cover image copy the same.

And now…a few yoga jokes to get you started chuckling!

What did the yogi say to the hotdog vendor?

Make me one with everything! (veggie dog, of course!)

Time is the best teacher…although it kills students

How many Yogis does it take to change a light bulb?

Into what?

And my favourite joke of all…When Mahatma Gandhi was asked about what he thought of Western civilization, his answer was “I think it would be a good idea.”  Priceless! J

Related posts:

1. Laughter Yoga
2. Competitive Yoga

The first Yogis looked at the world around them and understood the natural, effortless way in which everything in nature moved and accomplished the fulfillment of its purpose. This realization led to the development of Yoga and its many obvious benefits. It is easy when trying to balance for long periods, or attempting a new pose, to forget that at its core, Yoga mimics the natural world. Our journey in Yoga is one of remembering (I know, I say it all the time) how to be flexible, and remembering the harmony of being which is our heritage. One of my favourite poses which remind me of many of Yoga’s benefits is the Tree Pose.

The Tree

Tree pose when performed correctly will help alleviate sciatica, reduce flat feet, and cultivate a greater sense of balance. This pose will also strengthen the quadriceps, thighs, calves, spine, and ankles – along with stretching the groin, chest, shoulders and inner thighs. Before considering this posture, be aware if you suffer from low blood pressure or high blood pressure. If you suffer from high blood pressure, do not raise your arms above your head. Headaches or insomnia occasionally may result when first performing this pose due to various factors, but this is very rare.

Starting in Tadasana or Mountain Pose, shift your weight to the left foot and leg. Spread your toes and make sure your metatarsals are flat on a smooth surface free of unevenness. Remember to keep your toes spread and relaxed throughout the pose and do not scrunch them up.

Bending down, grasp the right ankle with the right hand. Place the sole of your right foot as high as possible on the inner left thigh, insuring your toes are pointed down the leg towards the floor. Lifting the quadriceps of the left leg will allow your right heel to get a better grip on the inner left leg muscles and help prevent your heel from slipping down. Focusing your gaze on a point at the same height as your eyes on a wall or somewhere else near you will help you maintain your balance.

Pelvis Alignment

For most, when you bring your right foot into position, the right knee is forward from your hips. Concentrate on gently forcing the right knee back towards alignment with your hips, or as near as is comfortable without strain. In order to gain the most benefit from the groin stretch that this pose involves, it is important to move the right knee back as opposed to bringing the left hip forward. Throughout the pose, stay aware of your hip alignment from side to side as well, making sure the left hip is not sitting higher than the right.

Breathe! Allow your weight to sink through your tailbone and lift your chest while leaving the shoulders relaxed. Exhale and extend your arms overhead as high as is comfortable while avoiding bending the elbows. Place your palms together as you extend to your comfort level. Keep your gaze focused on a point as previously mentioned – it will greatly assist in your balance. If you are well accustomed to Tree Pose, try increasing your time you maintain the pose for minutes while maintaining slow, steady breathing. Slowly lower your arms into a prayer position as you return to Tadasana, then release and repeat on the other leg.

Safe Variation

If you are having troubles initially, or there are health issues that are of concern with this position, Tree Pose may also be performed while lying down. Lie down and place your feet on the wall as if you were going to perform a horizontal Mountain Pose. Follow the same steps as if you were standing – working the bent knee out and down to the floor without bringing the opposing hip forward.

Rooted, yet Flexible

Perform the Tree Pose under or beside a big tree if you can. You are rooted in the ground as the tree, reaching branches and leaves (arms) towards the sun to receive its healing, nourishing light. Feel the energy of the Earth flowing upward into your body, mixing and coalescing with the energy of the sun you are drawing in from your outstretched form. While in tree pose, contemplate the nature of trees in general; their steadfastness through storms, bending when necessary, yet remaining firmly anchored and balanced. For an extra challenge, perform Tree Pose on a windy day next to a tree!

Namaste, my friends…

Related posts:

1. Save a Tree Pose
2. Stand Up for Tadasana (Mountain Pose)
3. Finding Grace in King Dancer Pose

Natarajasana (pronounced not-ah-raj-AHS-anna) is Lord of the Dance Pose or King Dancer Pose. Nata means actor, dance or mime and raja means king.

Dancer pose is a balance posture that also requires both strength and flexibility – there is a lot going on at once! I really love this posture. On days when I get it, it feels all at once strong and yielding, graceful and freeing. The balance part most definitely challenges me… The pose requires you balance on one leg, creating a stable base and then gracefully unfold and open your upper body. To maintain balance, you need the flexibility of mind to to both  focus intently and let go somewhat in order to make tiny adjustments, moving with the pose.

In Indian mythology, Natarajasana is depicted as a graceful figure with one leg and encircled by flames. This is thought to represent the destruction of the old self in preparation for the new. Our energy is in constant flow, a kind of cosmic dance.

Benefits

King Dancer pose provides a deep stretch to the shoulders, chest, groin, abdomen and thighs. It also strengthens the muscles of the standing leg and helps stabilize the ankle. The quadriceps and iliopsoas (hip flexors) of the non-weight-bearing leg receive an amazing stretch.

This asana helps to improve balance and as with any chest opening posture, cultivates an open heart.

Natarajasana is an asymmetrical posture. It is practiced on both sides to help restore balance between the right and left sides of the body.

A Few Cautions

If you suffer from back pain or lower back injuries or are pregnant, refrain from the back arching part of this posture – practice only the first part of the pose in an upright position. Exercise caution if you suffer knee pain (*see variation below).  Also not recommended in the case of high or low blood pressure.

Steps

1. Start  in Mountain Pose (Tadasana). Engage the muscles of your legs and press all four corners of your feet into the ground. Elongate your spine by lengthening the crown of your head towards the sky.
2. Focus your gaze (Drishti) at eye height, on a point on the wall in front of you. Lengthen your left arm overhead keeping the upper arm close to your ear and your palm facing in or forward.
3. Bend your right arm at the elbow, palm facing in.
4. Bend the right leg at the knee, lifting the foot and clasping the instep(or anle if you are more flexible) with your right hand.
5. Inhale and actively press your right foot back into your right hand. You will feel your chest began to open and your spine began to arch back.
6. Continue to press the right foot into the right hand and on an exhale began to pivot forward from the hips.
7. Your right hip will naturally want to open, however the intention of this pose is to keep the hips level and square.
8. Hold the pose for a few breaths using a steady gaze to help maintain balance.
9. To exit the pose, inhale and bring your torso back to vertical bringing your knees together. Exhale and release the right foot returning to mountain pose.
10. Repeat on the opposite side.

Tips

Keep the foot of the lifted leg flexed to avoid cramping in the thigh.

Do the pose in stages going only as far as you feel steady before continuing.

Use a wall to help with balance. Face the wall standing about a foot away. Gently touch the front wall to create an anchor for balance. If you fall, no worries! Smile and bring yourself back into the pose.

Because this is a backbend, you may want to come into a forward bend (maybe Child’s Pose) after.

Variations

*If this is hard on your knee or you have an injury, keep the back leg extended straight and hold at the knee.

A more challenging variation involves reaching both arms upward alongside the ears with elbows bent and grasp the foot with both hands.

Related posts:

1. Seeking Strength and Softness in Warrior 1 Pose
2. Cow Face Pose – A Moo-ving Seated Stretch
3. 10 Tips for Half Moon Pose

Letting go is not easy. In most of our daily activities we are doing just the opposite. We are working towards a goal. We are trying to strengthen. We are always pushing.

In Janu Sirsasana (Head to Knee Forward Bend), we practice letting go. By lengthening the exhalation we can learn to relax during the pose. Yoga teaches you that discomfort is okay and we learn to let go of stress in situations we view as less than ideal.

Forward folds turn your focus inwards. When doing the Head to Knee Forward Bend (a pose I have always loved) I automatically close my eyes. It’s instinct. My body draws in and my mind follows. Focus is on my inner world and it’s a bit easier to let go of what’s happening around me.

As you extend forward into the fold, the intention is not one of force. Don’t pull yourself lower than what your body is ready for. It is a perfect time to practice Satya, which is the yogic principle of truth. Be honest with yourself. Let go of expectations and although the pose may not be exactly what you had pictured, it could be exactly what you need at this time.

Benefits of Janu Sirsasana (Head to Knee Forward Bend)

• Stretches and strengthens the spine and lower back
• Stretches the hamstring and groin
• Calms the mind
• Improves digestion
• Helps to alleviate mild depression
• Reduces headache pain
• May help to alleviate menstrual cramps
• Relieves symptoms of insomnia and high blood pressure
• Stimulates the kidney and liver

Besides giving us the chance to reflect and turn inwards, why is it this posture is so calming?

Janu Sirsasana stimulates the bladder meridian that, according to Chinese medicine, flows down the back of your body and the backs of your legs. The urinary bladder channel has to do with our ability to cope with life and change.

It is also connected with the limbic system of our brain. The limbic system controls our moods and adds the positive or negative spin on our emotions. Neuroscientists believe that the limbic system needs to be kept cool in order for us to feel emotionally stable. An overactive limbic system is associated with depression and anxiety.

Interestingly, according to Chinese medicine, emotions are simply an expression of chi or energy – they are neither good nor bad. What’s important is that they are allowed to flow without impediment.

Directions

1. Begin seated on the floor in Staff Pose, with your legs stretched out in front of you. Rest the sole of your right foot against your inner left thigh. The right leg is open on the floor with the knee pointing out.
   *Tip: You can sit on a block or a folded blanket in order to elevate your hips. This will tilt your pelvis forward slightly and allow you to keep you back straighter as you fold.
2. Inhale and stretch your arms above your head lifting the rib cage up from the pelvis. As you exhale, twist your torso gently so that your spine is lined up with the extended (left) leg.
3. Take another deep breath in and lengthen your spine up. Feel your rib cage expand. Exhale and bend forward from your hips. Fold as far as you can without rounding your back and then place your hands on the floor on either side of your leg.
4. Maintain the length in your spine and reach your hands towards your left foot. Hold on to your foot, ankle or leg or a strap wrapped around the foot.
   
5. With each inhalation, extend and lengthen your spine. Reach your tailbone and the crown of your head away from each other.
6. With each exhalation, focus on softening, folding and letting go of tension.
7. Hold the pose for 1 to 5 minutes on each side. Sigh happily.

For more on Janu Sirsasana, see this mini Head to Knee Sequence.

Koi Fish photo credit: richard winchell

Related posts:

1. Head to Knee Sequence with a Twist
2. A Spine-Tingling Sensation from Half Forward Fold
3. Cow Face Pose – A Moo-ving Seated Stretch

Forward folds are quite calming. They turn your focus inwards. Add a bit of twisting to compress then release the flow of energy and you have a great little combination.

Here is a short head to knee sequence. You can do it as part of your regular yoga routine or on its own to relax and clear your mind. Head to knee poses stretch the low back area. You will feel it just above the waistline on the side with the bent leg.

Perform the sequence first on one side, then switch to the other. Hold each pose for about five breaths.

1. Janu Sirsasana (Head to Knee Pose)

Before folding forward, be sure to lengthen the spine by extending the top of your head towards the ceiling. Turn your torso towards the extended leg and on an exhale begin to fold. Once you have found your comfortable “edge” soften into the pose for a few breaths.

2. Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)

The Revolved Head to Knee pose stretches your spine, shoulders and hamstrings and also stimulates digestion. You may choose to keep a slight bend in your extended knee. Focus on lengthening the spine and then gently twisting from the core.

3. Marichyasana III (Sage Twist)

It can be difficult to sit upright in this pose as the pelvis tends to sink backwards which rounds the back. To help keep the pelvis in a neutral position, sit on a folded blanket, yoga block or bolster.

Keep both  your straight leg and the foot of your bent leg, grounded. On each inhalation focus on lengthening and creating space in the spine.  On each exhalation, twist a little more.

Related posts:

1. Yoga with a Twist
2. Letting Go with Janu Sirsasana
3. The Key to Balance is Falling

I recently received an email from someone, who is working with young children, and she wanted suggestions for yoga poses that would help stretch the chest and shoulder area. The first thing that came to mind Cat and Cow flow.

Cat and cow are two poses that are often paired to create a gentle flow. I think it is an ideal sequence for kids as it is simple, safe and fun. Of course, it is also very beneficial for adults. It is a great pose if you spend lots of time at your desk as it releases tension in the neck and upper back. I have always felt an affinity to this gracious vinyasa!

Cat-Cow is often used as a warmup at the beginning of class. It is a wonderful way to stretch and lubricate the spine. It helps to bring you into the rhythm of your breath. It is also very calming which makes it a nice addition to the end of a practice or before heading to bed at night. Cat-Cow sequence is very accessible, available to almost everyone.

Benefits

• Stretches the spine
• Releases the muscles of the neck and upper back
• Increases mobility in the pelvis
• Creates space in the shoulder joints, hips and lower back
• Can be practiced by anyone regardless of age, flexibility or strength
• Calming; reduces stress and anxiety
• Massages the digestive system
• Thought to clean up emotional debris that we accumulate in our gut region (think of that sick feeling in the pit of your stomach when under stress)

Directions

The two poses that make up this flow are Cat (Marjariasana) and Cow (Bitilasana). You usually begin in a Table pose with the spine neutral.

Table Pose

Come to your hands and knees to move into Table pose. Hands are beneath the shoulders with fingers spread wide. Knees are below the hips. Take a few easy breaths here.

Tip: Throughout the sequence, try not to let your weight drop into you wrists. Keep the hands active by pressing into the tips of your fingers to activate the muscles of the hands and shoulders.

Cow Pose (Bitilasana)

On an inhalation, bring your heart forward, look up and allow your belly to sink, creating a gentle arch.

Try to feel the movement in your pelvis as you lift your sitting bones back.

Stay connected to your core (engage the muscles) so that you do not over arch or “fall” into the pose which can be uncomfortable for your lower back.

Keep your shoulders moving away from your ears (no hunching!) to open your chest and lengthen the spine.

Hold the breath momentarily in cow.

Cat Pose (Marjariasana)

Slowly begin to exhale, rounding your back in the opposite direction.

Look towards your belly and tuck your pelvis. Bring the belly button towards the spine expelling all of the air from your lungs.

Allow your head to hang freely and feel your ribs lift.

Hold the breath momentarily in cat.

Inhale as you lower the belly returning to Cow. Repeat the sequence about 5 times.

Tips:

• Slow down your movements to coordinate your breath with the flow.
• Don’t stress or strain in either direction.
• Maintain the alignment of the hands-shoulders and knees-hips in order to create a stable base.

Below is a video demonstration of this sequence in action! (Video courtesy of Yoga Journal)

Related posts:

1. Cow Face Pose – A Moo-ving Seated Stretch
2. Boat Pose Builds Core Strength and Stokes Our Internal Fire
3. Bound Angle Pose – A Gift for Tight Hips, Thighs and Groin

Standing poses teach you about bringing together the difference aspects of your posture, your body, your mind and your breath. They encourage you to seek a sense of wholeness, a place where no single element ot the posture becomes your only focus. Standing poses are challenging yet you should still be able to breathe with ease and work your muscles evenly.

Balancing postures teach you to find your center. When you are in standing poses, your body moves in and out of center. In response, you make a variety of movements to align your body and bring it back into a place of balance. Balancing poses require you to draw into your core muscles and also your inner awareness.

Rodney Yee teaches, “Practicing the standing poses is like taking a walk in the brisk winter air after being cooped up all day. The poses invigorate your entire body, which brings ease to your mind.”

Since I have been practicing Half Moon for the past week or so, I wanted to create a mini sequence that worked up to this posture. In this little series, we move into Ardha Chandrasana from Triangle (thanks for the suggestion @YogaSweetie!) When practicing the sequence below, rather than going as deeply as possible into each pose, look for a place where you find the most integration. You will still feel challenged, but perhaps you will also discover the power hidden in those few moments of quiet stillness.

Standing Balance Flow – A Mini Sequence

Take 3 to 5 breaths in each pose, first on one side then the other. After you have finished, try one full sequence where you move  in and out of each pose with your breath. Use your gaze (drishti) to remain steady in all the poses, particularly the balancing postures.

1. Dancer’s Pose (Natarajasana)

Ground through the standing foot. Kick back and up through the upper leg, pressing into your hand.  Relax and find a point of focus.

2. Tree (Vrksasana)

Start with hands at the heart in prayer position. Once you feel steady, open the arms up and reach towards the ceiling. Don’t let yourself become rigid. Follow the subtle shifts in your body to find balance.

3. Intense Hamstring (Parsvottanasana)

Use blocks for your hands if you have tight hamstrings. Elongate then fold at the hips being mindful of the lower back.

4. Triangle (Utthita Trikonasana)

Open the hips and chest, press through the feet and reach with the upper arm. Feel expansive!

5. Half Moon (Ardha Chandrasana)

Feel free to use a block or the wall in Half Moon (more tips on that here). Trust your body. If you fall, set up the pose, re-set your thoughts and give it another shot.

What about you – any favorite standing poses? Which ones energize you?

Related posts:

1. The Ups and Downs of Balance Postures
2. The Key to Balance is Falling
3. 10 Tips for Half Moon Pose

Half Moon Pose (Ardha Chandrasana) always looks so beautiful, graceful and expressive… when people other than me do it!

Earlier this week I wrote a post about acceptance. I mentioned that for me, Half Moon is a pose that challenges my balance as well as my ego. I don’t know for sure but I think it is probably true that the poses we find challenging are perhaps the ones that we need the most.

In the spirit of acceptance and with a desire to understand this pose a bit more, I thought I’d explore Half Moon here today. It is a standing posture that requires strength, grace and balance. In Sanskrit, Ardha means half and Chandra means moon. In this posture, your body takes the shape of a half moon.

Some Benefits of Half Moon

• Works balance
• Stretches and strengthens the spine
• Strengthens the abdominals, thighs, ankles and buttocks
• Relieves stress
• Tones the muscles of the lower back
• Helps to relieve sciatica
• Improves digestion
• Relieves anxiety and fatigue

Chatting with a few yogis on Twitter, I discovered that I am not alone in finding Half Moon a challenge. I also got some really great tips. Thank you @yoga_mydrishti and @rogue_yogi for sharing your ideas!

Tips

1. In balancing postures it is helpful to balance the energy that you draw in (sometimes referred to as muscular energy) with the energy that you radiate out (organic energy). In Half Moon, create a strong foundation by rooting the standing leg then allow some softness of the upper body, expressing out through the raised arm and crown.

2. Try to distribute your weight evenly between your lower hand and foot.

3. Practice this pose with your back against the wall. The wall will give you stability and also help you to to find proper alignment without worrying about balance.

4. Extend through both legs. Engage the back (elevated) foot by flexing it. Feel the ground solid beneath the standing foot as you root downwards.

5. Another way to use the wall is to have the foot of the lifted leg pressing strongly into the wall. (I just tried this today and I felt very stable in the posture.)

6. Use a yoga block underneath your bottom hand. Don’t lean on the block, rather press into it with the palm of your hand creating opposing energies as you extend the upper arm towards the ceiling.

7. Turn the standing foot inwards slightly- this can help with balance.

8. Engage your core muscles.

9. When starting out, you may want to keep the hand of your upper arm on the hip and your gaze down or straight ahead. As you gain more experience and confidence you can extend the hand towards the sky and possibly turn your gaze upwards.

10. Smile. This is a pose that somehow feels exuberant. So perhaps as you set up, take a deep breath in, extend, lengthen, lift then shout out “Woo hoo!” Half moon rising … even if only for the briefest second

Bonus Tip

On the weekend, @YogaSweetie had a look at the tips and added a great one of her own:

Try from Triangle Pose (Trikonasana), you have the alignment already, drop the lower hand, engage uddiyana, and fly!

Related posts:

1. Intimidated by Inversions? Start Out with Half Handstand
2. Finding Grace in King Dancer Pose
3. A Standing Balance Flow to Invigorate

As a child handstands were probably something that you just did naturally. But somewhere along the way to adulthood  they became a bit scary. The fear that we often feel towards handstands and other inversions is most likely due to an innate fear of falling.

When I first started taking karate I was nervous about being thrown. But once I figured out how to fall, I could relax and soften my body and I realized I could be thrown without being injured. It was a very empowering.

Similarly in yoga we can overcome our fear of inversions by creating a foundation that allows us to do these postures safely and eventually, joyfully.

Today we will explore a modified version of handstand sometimes called Half Handstand. This version of handstand uses the wall for support as you build towards the full pose. It helps to strengthen your arms and shoulders and it also gives you a sense of what it feels like to be upside down.

Practicing variations can help you develop confidence and uncover a bit of the excitement that comes with being upside down!

Benefits of Half Handstand

• Strengthens your shoulders, arms and wrists.
• Stretches and engages core muscles.
• Improves your sense of balance.
• Calms your mind and can help to relieve mild depression and stress.

One of the greatest benefits of Half Handstand is that it challenges you to step out of your comfort zone. You are faced with some fear and insecurity. It is a place where you can develop self-confidence and courage. The challenges of the pose are exactly what make it so valuable.

A few words of caution: Avoid Half Handstand if you have high blood pressure, glaucoma, inner ear infection or any issues with your wrists, elbows or shoulders.

Turning It Upside Down

1. Find the correct placement for your hands.

Start in Staff Pose (Dandasana). Sit with your back against a wall and your legs straight out in front of you. Take note of where your heels are on the mat. This is where you will place your hands in the Half Handstand. You can put a yoga block here to mark the spot.

2. Move into Table Pose.

Come onto your hands and knees. Hands are where your feet were (beside the yoga block if you used it) and are about shoulder width apart. Take a couple of breaths feeling the movement of your belly as you inhale and exhale.

3. Walk one foot up the wall.

Inhale and walk one foot up the wall. Straighten the other leg and left your hips towards the ceiling.

4. Place the other foot on the wall.

Exhale and press strongly into the wall with the foot of the raised leg. Lift your other foot up to join the first.

5. Explore the pose.

Find a place where you feel strong yet not rigid and unmoving. Move and sway a little bit, teasing and testing balance.

6. Engage and soften.

Press into the floor with both hands creating an upward spiral of energy. Keep your arms, shoulders and core muscles strong but soften in those places where muscle strength is not currently needed. Remain here for five breaths (or for as long as you are comfortable).

Come out of the posture slowly and gently and rest for a few breaths in Child’s Pose (Balasana).

Half Handstand actually takes more upper body strength than the full version. If you can do this variation, be confident that you are ready for Full Handstand… !

Related posts:

1. 10 Tips for Half Moon Pose
2. A Spine-Tingling Sensation from Half Forward Fold
3. Seeking Strength and Softness in Warrior 1 Pose

Anjali Mudra (pronounced UHN-juh-lee muhd-RAAH) is a gesture that is a part of almost all yoga classes. It may be used at the beginning or end of class as well and hearing sun salutations. Anjali mudra is also referred to as prayer hands. The palms of the hands are brought together in front of the heart.

In Sanskrit, mudra means sign or seal. It refers to sacred hand gestures and body positions that bring about a certain inner state and have symbolic meaning. Anjali comes from “anj” in Sanskrit and means “to honor or celebrate”.

When the hands and fingers are placed in a particular pattern, the energy within the body can be redirected and changed. Mudras are often used during meditation and in the East, mudras have long been used medicinally. Anjali mudra opens the heart, calms and balances the mind and reduces anxiety.

By bringing our hands together at our heart center we are connecting to both the right and left sides of the brain. This is symbolic of uniting both our masculine and feminine energies. It is said that the right hand represents our divine self and the left hand represents our worldly nature.

The hand gesture of Anjali Mudra is often accompanied by the greeting Namaste which means “The light in me bows to the light in you.” We use Anjali mudra to communicate our heartfelt energy. It is a humbling gesture offered to family, friends, students and strangers.

Yogis view the spiritual or energetic heart as a lotus flower in the center of the chest. Anjali Mudra acknowledges the energetic heart and directs it to open to the light. Practicing Anjali mudra is an excellent way to induce a meditative state.

Prayer hands are often incorporated into various seated and standing postures, such as Mountain Pose (Tadasana), Tree (Vrksasana), Warrior 1 (Virbhadrasana 1) and Squat (Malasana). During Sun Salutations (Surya Namaskara), Anjali Mudra can be practiced at the beginning, at the end and during the lunge sequence. Used during asana practice, this mudra is balancing and harmonizing and helps to keep us centered and positive.

Take care not to harden the pose by slamming the hands together! Press the hands together gently, maintaining a slight dome shape between the palms.

A Short Exercise for Discovering Union and Centeredness with Anjali Mudra

Start by sitting in Easy Pose (Sukhasana).

Feel your spine lengthen as your crown reaches towards the sky. Extend the back of your neck and tuck your chin slightly.

Notice the energy that rises and flows from your tailbone to your crown. Take two deep breaths here.

On your next inhalation, cross your legs the opposite way.

Open your palms and extend your arms to the side. Slowly draw your hands together at the center of your chest gathering the energy into your heart. Take two deep breaths.

Notice how both sides of our nature connect here at the heart. Bring an awareness of this centered state into your yoga practice and your day.

Related posts:

1. Squat Pose for Happy Hips
2. Work Yoga into Your Workday
3. Seeking Strength and Softness in Warrior 1 Pose