Yoga Poses by Lilia Wills
Crow Pose -- Bakhasana is an advanced arm balancing posture. Please practice this pose on the mat with support (folded blanket) just ahead in front of the body. Do not lift the feet/legs of the ground until the strength is there; always have the gaze "drishti" forward or falling on the head is quite easy. Photo was taken while on my yoga teaching vacation last week at Dreams Resort and Spa in Huatulco, Mexico. The rocks were beautiful and presented a nice challenge for balancing, plus the crashing waves were mesmerizing. @dreams_huatulco
Cowface Pose, in Sanskrit it's called Comukhasana; perhaps my favorite shoulders and hips combo posture. I often teach the pose as two separate poses--if in need for releasing tight shoulders then practice only the arms and shoulders; if the goal is to tackle tight, stiff and achy hips then concentrate on legs only. When practiced simultaneously it can be a difficult posture, but breaking it into upper and lower body postures makes it easier to practice such a pose. Photo was taken while on my yoga teaching vacation at Dreams Resort and Spa in Huatulco, Mexico.
Extended Hand-to-Big-Toe Pose, in Sanskrit is Utthita Hasta Padangusthasana and it has several variations; this one is a standing balancing posture that increases the practitioner's focus, opens tight hips & groin, releases tight chest & shoulder muscles, stretches hamstrings; these are just to name a few of the benefits of this posture. Practice on both sides of the body. Hold the pose as long as you can on each side of the body, stand tall and balanced on the standing leg, then repeat again and again.
Lord of the Dance/ Dancer Pose/ Natarajasana it is a standing balancing posture, a challenging back band and a chest /heart opener. Practice the posture on both sides of the body. In the photo the posture is demonstrated as partner practicing pose. I have been blessed to have my little yogi Karlisse, my daughter has been practicing yoga since she was inside during the three trimesters and ever since. However, the pose can be practiced on your own or with any partner who is willing to share some quality time through a yoga practice.
Triangle Posture, Trikonasana- it is a standing pose that opens and lengthens muscles and joints in both upper as well as lower body. It relieves tightness and pain from the shoulders & chest, arms & legs. It increases mental and physical focus. Practicing this posture brings inner calm and steadiness in ones actions and reactions. Repeat pose on both sides of the body and hold the posture for several breaths or as long as it takes to feel the release, openness and calm. Photo was taken in Layton, Florida, in the Middle Florida Keys in late December.
Warrior 2 variation (chest opener, strengthens and lengthens the legs, builds endurance, increases focus. Being warriors with my yogi partner, my amazing daughter Karlisse; photo taken while practicing yoga on a yoga teaching/ family vacation in Huatulco, Mexico. FYI, practicing on the sand is more challenging due to constantly moving sand and water under the feet. It's important to remember that practicing yoga is about finding balance, not about perfection. Enjoy this pose on your own, with your children, your spouse or whomever is willing to learn more about themselves through this ancient yoga practice while enjoying all of the health benefits.
Handstand, in Sanskrit is Adho Mukha Vrksasana -- an inversion that will instantly change your perspective. Provides shoulders and arms strength; improves body stability and balance; relieves the body of tension and anxiety. Inversions are fun and playful; practice and enjoy the process.
Crow Pose-- Bakasana is a fun, playful, and challenging arm balancing posture. Practice on solid ground/on your yoga mat. It's more challenging practicing on moving sand, especially as the ocean was sweeping the warm sand from under my body.
Warrior 2 in Sanskrit Virabhadrasana II-- a powerful standing posture that strengthens many muscles in the entire body; it also lengthens and opens the hip of the extended leg as well as the chest muscles. Practice this pose often, you'll feel instantly invigorated and gain a boost in confidence. I had the honor and privilege of practicing this pose among others with the best partner that one mom/yogi could ask for, my very own child who is turning 12 this week! My heart is overjoyed. I have practiced yoga since my daughter was in my belly; 12 years later I can still hold onto her hand and practice the very amazing ancient art of yoga... It's a gift! Feeling blessed, grateful and bliss filled!
Downward Facing Dog or Adho Mukha Svanasana in Sanskrit is one yoga posture/asana that even a non-yogi has heard of and it's amazing health benefits. It is an inversion that lengthens and strengthens the entire body. This pose can be modified for beginners by using a chair or a wall. For advanced practitioners increase the difficulty level by piking it as they walk the feet to the mid-line and stack the hips over their shoulders. Practice this pose in all the variations, holding the pose for as many inhalations & exhalations, alternating into Three Legged Dog, or try one arm Twist, even Flipping the Dog.
Pyramid Pose with hands in Reverse Namaste. It is perhaps one of my absolute favorite postures that opens the shoulders/heart/pectoral muscles and a great stretch for tight hamstrings all at once (It helps with tension in the shoulders by offering release; I also have tight hamstrings from running and this is a great lengthening posture). It always encourages the practitioner to align the hips, to stand grounded and focused on the current breath. Visualize yourself on a balance beam, start with firmness of the feet, squaring of the hips, lifting though the sternum and chest at the inhale, folding at the exhale. Repeating the posture on both sides of the body at least six times, moving and breathing.
Warrior II - Virabhadrasana 2, a powerful standing posture that strengthens the entire body, especially the lower body; it increases focus, and builds confidence. Photo was taken while on my yoga teaching vacation at Dreams Resort and Spa in Huatulco, Mexico.
Yoga Poses by Lilia Wills
Yoga Poses by Lilia Wills
Camel Pose
Extended side angle yoga pose on the beach just before a storm, in Sanskrit.
Yoga Poses by Lilia Wills
Yoga Poses by Lilia Wills
Crow Pose or in Sanskrit is Bakasana-what a fun, playful and challenging arm balance. Have fun practicing this pose on the yoga mat or anywhere. This pose builds confidence and strength with every practice; pleace remember to have a forward gaze "drishti" and breathe deeply while practicing, also do not be afraid to fall. Keep practicing! Photo was taken by Charles Wills, always grateful to have my personal photographer and it was extra enjoyable to practice yoga on the beach in Florida with my amazing 10 year old yogi Karlisse. The ever moving sand & water under the palm of the hands added an additional challenging element to the practice, however, the ocean air & sounds were a simply a magical moving meditation.
Tree Pose -- Vrksasana is a balancing standing posture. It increases mental focus, strengthens the standing leg and core and its appropriate for every level, a beginner to advance yogi, young or old. Remember to look at a non moving spot, so called drishti & engage your abdominal muscles, called Udhyiana Bandha; repeat posture on both sides of the body. It's a pose that can be practiced with your child, partner or alone. Take several deep yogic breaths, called Ujjayi Pranayama & feel stronger, calmer, and more focused anytime, anywhere! I had the privilege to practice with my daughter, my sweet yoga partner & co-teacher in kids+ parent yoga classes. Photo was taken while on my yoga teaching vacation at Dreams Resortand Spa in Huatulco, Mexico by my husband, yoga partner & the one for great eyes for capturing beauty, Charles Wills. @dreams_huatulco
Badha Parsvakonasana- Bound Side Angle Posture is a yogic must practice variation (in order to keep shoulders and chest open and flexible, also to prevent injuries). A beginner should start with less intense or deep variations, such as Warrior II; then drop one forearm onto the bent front leg, then continue reaching for the ground. Finally, if there is enough flexibility in the hips and the shoulders and chest are open enough to bind then the Bound Side angle becomes a great release for both upper and lower body. It is also a must posture to transition into Bird of Paradise. Photo taken in Huatulco, Mexico on my yoga teaching vacation, by Charles J. Wills IV. @dreams_huatulco
Wide Legged Forward Bend with a chest opener (arm variation) - Prasarita Padottanasana. It is a great multipurpose standing yoga posture: lengthens the spine, lengthens the hamstrings/entire legs and stretches the back muscles. This pose can be practiced in all it's variations for increased benefits, but start with the gentle version by stepping wide from Mountain Pose/Tadasana folding forward using blocks under palms, if needed. Photo was taken while on my yoga teaching vacation at Dreams Resort and Spa in Huatulco, Mexico. The waves were incredibly powerful, tides were speedily coming in and it felt invigorating; it was a magnificent location for a yoga practice and shooting some yoga postures. @dreams_huatulco
Dancer Pose -- Natarajasana is an intermediate standing balancing posture. This is a great combination of the challenging aspects of trying to find balance on one foot while opening the chest, as well as increasing back bending abilities. Photo was taken while on my yoga teaching vacation at Dreams Resortand Spa in Huatulco, Mexico.
Standing balancing pose called Utthita Hasta Padangusthasana- it is one of a few variations for this powerful posture that strengthens every muscle in the standing leg and core; it improves balance; increases focus and much more. This pose can be practiced in reclined position for a more restorative or easier version. Straps and blocks or other props can be utilized to help those who are beginner yogis, with physical limitations or have injuries. Photo was taken while on my yoga teaching vacation at Dreams Resort and Spa in Huatulco, Mexico. The waves were incredibly powerful, tides were speedily coming in and it felt invigorating; it was a magnificent location for a yoga practice and shooting some yoga postures. @dreams_huatulco
Extended Triangle Pose, Utthita Trikonasana is a great standing posture that lengthens, stretches and opens the hips, arms & shoulders. The gaze/drishti is upwards, neck turns without force towards the lifted arm. Repeat posture on both sides of the body. Hold the pose for 6-12 breaths or as long as the body feels challenges not fatigued. Enjoy the sense of openness in the body and mind.
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