Pose of the week is one of my top three core strengthening postures, called Boat Pose, in Sanskrit Paripurna Navasana. The pose can be practiced in many variations that would be suitable for every ability (toes touching the ground, knees bent, hands/forearms on the ground or extended outwards). This version helps stretch tight hamstrings (much needed and appreciated after walking around Port Jeff, especially while not wearing comfortable walking shoes). It strengthens the core without compromising any joints (I know some have wrists issues, feet, ankles or other arthritic joints which can affect and compromise the practice in poses such as planks or other core strengthening postures). Photo of the Boat Pose was taken while on the boat/ferry ride back from Port Jefferson to Bridgeport. Thank you Charles Wills for taking the picture & Karlisse for being the best company a mom can ask for! Enjoy the practice of this pose anytime and anywhere.
Pose of the week: Partner/ Double Extended Hand-to-Big Toe Pose Uthitta Hasta Padangusthasana with my friend, yogi and running buddy Amie. Photo taken on Lake Champlain by Charles Wills of Lilia Wills & Amie Meleshkewich.
Pose of the week: Crow/Bakasana & Table. After spending the weekend away from my immediate family & my Bliss Yoga family on the Hudson River for an intensive & contemplative Breathing Deeply Yoga Therapist retreat (I have been studying since April and will continue to study and advance my skills in this area), so I thought the pose/es of the week should reflect interaction between individuals; I think the above photo is all about therapy, because it also about about finding your balance, stability, strength, voice, trust; it's about being willing to open up, communicating, contemplating, meditating, healing, questioning, expressing emotions & vulnerability.... Partner Yoga/Acro Yoga demonstrates the yoga practice that truly allows two OR more individuals to practice yoga though open communication, complete trust, plenty of playfulness, while developing patience, confidence.... ALL and more through practice and more practice.
This week's pose is one of my favorites, and one of the most graceful yoga postures, called Peaceful or Reverse Warrior. I think it's an amazingly powerful posture, if practiced regularly the benefits are numerous: increasing mental focus & clarity; lengthening & strengthening the legs as well as the obliques; opening & stretching the pectoral muscles; Practice on both sides of the body and link it with Ujjayi Pranayama (Victorious Breathing).
This week's pose is Tree Pose/Vrksasana. It is a widely known pose that builds physical and mental balance & strength, increases mental focus, brings more clarity to the practitioner's mind. Practice the pose on both sides of the body while breathing mindfully through the nose/Ujjayi Breathing.
Mermaid Pose variation / Ardha Matsyandrasana-- Seated Twist variation that releases discomfort in the entire body, specifically in the upper body. It's a posture with many subtle therapeutic effects. Practice this pose on both sides of the body; repeat the pose 6-8 times. Inhaling, backing off from the twist; exhaling, deepening the twist.
Full of gratitude and Bliss for another amazing outcome, the 25th Annual Sprint for Monroe team spirit, enthusiasm and participation!!! I look forward to a bliss filled week ahead as well as to many more team events in the future! #sprintformonroe
Double/Partner Boat Pose, in Sanskrit Paripurna Navasana with my friend, yogi, running buddy Amie. Work your abs in all the boat variations, lengthen the legs/hamstrings, increase stamina & add overall flexibility-- all that and more while enjoying yoga with someone you love by choosing to spend constructive time which will add longevity to your life!
Triangle / Trikonasana-- the body creates a series of triangle shapes--stretches the upper and lower body; lengthens the hamstrings and sides of the torso; strengthens the legs, opens the hips as well as the shoulders, increases focus; gaze "Drishti" is upwards. Practice this posture on both sides of the body. The practice of this pose strengthens, grounds, and increases focus & stamina. Hold pose for 6-12 breaths on each side; repeat. Morning yoga is energizing as well as calming. It will set the tone for the rest of your day. It was a great week of fun, relaxation, running, yoga, reading, family and friends, but I have missed you. Looking forward to many yoga practices together this week. Photo taken by Charles Wills at Lake Champlain at sunrise, 5:30 AM.
Seated Forward Bend/ Paschimottanasana: it's a calming posture that lengthens the hamstrings and the spine. Move with the breath continuously, inhale lifting the heart and chest upwards, then folding the upper body over the legs at the exhalation. Repeat the posture 10 to 12 breaths. Photo taken at sunrise on Lake Champlain by Charles Wills
Peaceful Warrior or Viparita Virabhadrasana yoga posture while taking a short hike at Putnam State Park. If you are looking for a challenge while having fun try practicing any yoga pose in random places, such as on a fence, rocks, sand, or anything other that your yoga mat. It adds a new dimension to your yoga practice. This great standing posture is one of my favorites, strengthens and lengthens the legs; opens the chest and heart; increases focus and stamina. Practice pose on both sides!
Extended Hand to Big Toe Pose is a challenging standing balancing posture that requires rooted footing through the standing leg, activation of the core muscles/Uddyana Bandha, a focused gaze/Drishti onto a non-moving spot, lots of length/flexibility in the hamstring of the outstretched leg, which means some preparatory postures will be helpful and a must to prevent injuries. This posture can be practiced on the mat in a reclined position also using a strap, especially for those with stiff backs or tight hamstrings. Repeat the posture on both sides of the body. Practice holding the pose for as many long and steady Ujjayi breaths as the standing leg can hold.
Warrior 2 at Southford Falls. Hiking, walking, running, outdoor yoga are great activities you can enjoy during this gorgeous October weather. Choose local trail and parks, plenty of places around. It's truly a moving meditation. Yoga in nature has even a greater beneficial effects on the mood and emotions.
Warrior 2/Virabhadrasana II at Southford Falls. Hiking, walking, running, outdoor yoga are great activities you can enjoy during this gorgeous October weather. Choose local trail and parks, plenty of places around. It's truly a moving meditation. Yoga in nature has even a greater beneficial effects on the mood and emotions.
Reverse Warrior / Peaceful Warrior, in Sanskrit is Viparita Virabhadrasana / Shanti Virabhadrasana-- this is a graceful and powerful pose, that increases blood flow and circulation in the entire body; it reduces physical fatigue, and calms one's mind. It is a great transitional posture in a Vinnyasa flow class. This pose releases the tightness in the intercostal muscles that surround the rib cage. Practice it on both sides of the body. Hold posture as long as it feels appropriate. Breathe calmly and enjoy!
Pose of the week is Suspended Face of Light/Cowface Pose or Gomukasana. Usually it is a pose for hips, IT bands, and pelvic floor muscles, but having the suspended element ads to the pose by strengthening the core & arm muscles as well as calms the mind while one focuses on being present & hanging up high strong in the pose. Photo was taken at Webb Mountain in Monroe, by Charles Wills.
Extended Hand-to-Big-Toe Pose or in Sanskrit Utthita Hasta Padangustasana, a standing balancing pose that increases your mental focus, stretches the hamstrings, opens the groins and chest, lengthens and stretches various muscles and tendons that are tight from daily activities. This was during a recent hike on Webb Mountain in Monroe, CT. Practice this pose on both sides of the body. It can be practiced on the mat, using a strap as a more restorative posture while lying on the back. Hold the pose for 7-12 breaths on each side of the body. Enjoy the release.
Yoga is a transformational journey for body and mind! It is a wonderful daily activity that keeps life in balance; it strengthens every muscle; it reduces stress; it prevents injuries; it heals the mind, the body and the soul... Sprint for Monroe 2018 (26th annual community race) was today: it was a great race! Many yogis participated and placed 1, 2 and 3 places... Congratulations to many of them: Jeff, Kristina, Aaron... well done! 🙂 Photo of this week was at the before-race yoga; Thank you, Charles Wills! These participants enjoyed it and were grateful for the warm-up of all the muscles and getting their breathing ready for the run!
Double Triangle Pose
Half Intense Forward Fold/Ardha Uttanasana is all about lengthening all areas of the body, especially the spine, the arms, the hamstrings; it strengthens the abdominal area since with every exhalation the core muscles should be engaged (Uddyana Bandha). It also serves as a transitional posture from Tadasana, to Uttanasana, to Virabhadrasana III, etc.
This weeks pose is one of the most important stretches for anyone, especially those with tight backs, sciatica issues, tight hamstrings... Seated Forward Fold/Uttanasana -stretches and lengthens the spine, releases back pain and sciatica, helps the hamstrings & calms the mind.
Side Crow Pose/Ardha Bakasana-it's an arm balancing pose that strengthens the arms and shoulders; engages & improves core muscles including the obliques; tests your balance & focus; improves confidence; helps to increase hand strength as well as wrist articulation. Repeat pose on both sides, hold the pose for a few breaths; as you strengthen the body, the pose can be held for a longer time.
Weeping Willow Tree Pose--a standing balancing pose. In this tree pose the arms are flowing, helping one find their balance. A weeping willow is often by water, a calming place; yet it can also be in constant movement just like the wind and the water. Practice this variation of tree pose without getting frustrated, the feet can be grounded or one leg lifted for an added challenge.
Warrior I- Virabhadrasana I is a powerful standing yoga posture that strengthens the entire body. it can be practiced as part of the Sun Salutation or separately. Repeat pose on both sides of the body. Hold pose for 7 to 10 breaths. The pose can be modified: micro bending the back knee, or dropping it to the mat or ground. The back foot can be angled (traditional style) or holding the foot forward holding the weight onto the ball of the foot. Practice it and it will increase your mental focus and physical stamina. Enjoy the practice one breath at a time.
Dancer's Pose- Natarajasana-pronounced: na-tara-jahs-anna. This standing balancing pose develops concentration and balance. It tones and lengthens the leg and hip muscles. It stimulates a full range of motion in the shoulders; it opens up the chest muscles, allowing them to expand fully (increasing inhalation volume, which results in better lung capacity).
Peaceful Warrior, in Sanskrit Shanti Virabhadrasana- it increases flexibility in the entire body. I think it is one of the most graceful postures. Practice this pose regularly and you will feel stronger in your legs and core muscles. This pose was taken today at Buttonwood Farm, in Griswold CT (a lovely farm and tasty fresh ice cream; try the sunflower flavor!)
Hand to Toe Pose- Utthita Hasta Padangusthasana is a standing and invigorating balancing pose with many great benefits: stretches hamstrings, hips and adductors; strengthens back and arm muscles; improves balance and focus as well as calms the mind. Photo taken by Charles Wills at Jones Family Farm in Shelton, CT (we went blueberry picking and wine tasting- a great place to go with your family and friends).
Tripod Headstand with legs in Bound Angle-- Mukta Hasta Sirsasana A with Legs in Badha Konasana. It is an inversion that can be done from either crow pose or wide legged standing pose. The practice for this posture can be done while doing Tripod Balance, meaning resting the knees onto the triceps and slowly lifting the legs up while engaging the abdominal muscles and breathing calmly and steadily. Have fun practicing and remember that "practice and all is coming!"
Reverse Warrior or Peaceful Warrior- it is one of my favorite standing postures. It strengthens the legs, opens the chest area, lifts the heart, and calms the mind. Practice this pose on both sides of the body; hold the pose for several breaths (inhaling and exhaling deeply through the nose). Enjoy! Picture taken by Charles Wills; the pose in the picture is part of a full post run sequence at beautiful Lake Champlain (Thank you: Brock, Kirsten and Donna for being a part of a great morning routine!)
Standing pose that strengthens your back, leg, shoulder, and arm muscles; stretches the hamstrings and thighs; expands your chest, lungs and shoulders; improves your memory and concentration; improves core awareness, posture, balance, and coordination; builds core strength in your torso, abdomen, spine and pelvic floor; quiets your mind, calms your nervous system and reduces anxiety; stimulates your abdominal organs, and digestion.
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Mountain Pose/ Tadasana-- in this variation arms are extended upwards instead of the hips, it opens the heart, feeling the snowflakes on my face. This pose helps one feel rooted and focused; it is the basis of all standing postures. Practice it anytime and anywhere not only on the yoga mat.
Yoga Poses by Lilia Wills
Photography by Charles Wills
Yoga Poses by Lilia Wills
Yoga Poses by Lilia Wills
Yoga Poses by Lilia Wills
Yoga Poses by Lilia Wills
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Sugarcane Pose, it's a variation of Half Moon, in Sanskrit Ardha Chandrasana-- it is a standing balancing pose, an intense side stretch, a hip flexor and groin releasing posture. Practice pose on both sides, holding the pose for several inhalations and exhalations. A block or wall should be used for support or a modification that offers an easier or beginner friendly version of the pose. Photo taken at Weir Farm National Historic Site, a beautiful national treasure in Wilton, CT.
Tree Pose/Vrksasana -- a standing balancing pose that increases focus, strengthens the legs, ankles, core; creates balance. Practice this pose on both sides of the body, starting with the foot low against the standing/rooted leg; hold the pose for several breaths. Increase the difficulty of the pose by raising the leg up high onto the standing leg or changing it to half lotus. Have a DRISHTI-focal point to look at while standing rooted firmly and calmly inhaling and exhaling thought the nose (Ujjayi Breathing). Photo taken at Weir Farm National Historic Site, a beautiful treasure in Wilton, CT.
Standing Mountain Pose / Backbend / Hands in Prayer. Saluting the sun outdoors at sunrise or before sunset, as in this picture, helps the yoga practitioner feel even more relaxed & connected with the beautiful nature all around no matter the time of day or season. Practice indoors, outdoors; anywhere you have a few moments to focus on your breath. It will leave your body restored and mind rejuvenated. Photo taken by Charles Wills (thank you) on a beautiful November weekend at Webb Mountain Park in Monroe, CT. It is a great place to take a short to moderate hike and enjoy the great outdoors.
Side Angle Posture is all about releasing the shoulders and hips, opening the heart, and strengthening the quads. Practice this posture on both sides of the body. Use a block under the palm that's towards the floor/ground to ease into the pose OR, an easier version is starting with the forearm onto the bent front thigh, then if it's not intense enough continue with the arm towards the earth. Photo was taken in Mexico while I taught yoga at Dreams Resorts and Spa in Huatulco-- a memorable time.
How about strengthening the back side of your body, increasing flexibility and mobility in the spine, releasing back pain and much more goodness for your body and mind by practicing great yoga postures such as Camel Pose or Ustrasana. This back bend pose was practiced on a hay bale in Hyde Park, NY on the ride home from upstate New York home to CT; it was a great way to stretch a bit and make the ride ache and tension free.
Standing Extended Hand-to-Big-Toe Pose, in Sanskrit Utthita Hasta Padangusthasana has many variations and is a pose that requires one to focus on deep breathing (Victorious Breath, or Ujjayi Pranayama) while standing strong on one leg, gazing at a non moving spot while strongly engaging the core muscles. Practicing this pose in a reclined position offers an easier version, lengthening the hamstrings and releasing groins and hips. Photo taken moments before returning from my vacation from Lake Champlain (there were some strong winds).
Handstand (in Sanskrit called Adho Mukha Vrksasana) is an inversion, meaning the head is below the heart, also the body is held straight upside down with the hands placed under the shoulders. Start this pose against a wall in Downward Facing Dog with the back facing the wall, walking the feet closer to the body until the hips are close above the shoulders; pull the core muscles tight in and navel against the spine; engage the shoulder girdle and practice and all is coming. Photo taken on Lake Champlain, upstate NY.
Eagle Pose or Gorudhasana- a standing balancing posture that sharpens your focus and brings balance in body and mind! Practice this posture on one leg first, holding it for a few breaths or as long as you can hold the posture, then repeat it on the other side.
Who could not use more focus and balance? Tree Pose, Vrksasana is the posture that helps increase mental focus as well as overall balance. It's a pose that can be practiced anywhere and anytime you can find a few moments to practice some deep inhalations and exhalations while focusing on a non-moving spot, called Drishti, standing on one leg. Anchor firmly, stand tall, breathe deeply; practice Tree Pose on both sides of your body.
Warrior 1- Virabradrasana 1. It's a powerful standing posture that strengthens the legs, increases mental focus, releases tension in the hips, lengthens the back hamstring... Practice on both sides of the body. Lower the hips but keep them square. Feel the front quadriceps strengthen with each practice. Breathe deeply for several breaths on both sides. Photo taken by Charles Wills (thank you) on a beautiful November weekend at Webb Mountain Park in Monroe, CT. It is a great place to take a short to moderate hike and enjoy the great outdoors.
Pyramid Pose (Parsvottanasana) on a log across a stream for an additional balancing challenge. It was beautiful to focus upwards towards a high up branch, specifically the "drishti" focal point was on a leaf (not many are left on the trees at this point in the season). Practice the pose anywhere: on the mat, inside, outdoors, anywhere you have a few moments to practice. The arms could be reaching upwards as in the photo above, or reaching downwards, or kept at the hips, or in reverse prayer. Repeat the pose with the other leg forward, holding the pose for a few breaths. Photo taken on a beautiful November weekend at Webb Mountain Park in Monroe, CT.
Lounging Lizard and all its variations, it is a great yoga pose for loosening stiff and aching hips after riding in the car, sitting at the office desk or school. It is also a chest opener, a gentle back bend; it increases the practitioner's focus, lifts the heart and brightens ones perspective. Practice this pose on both sides of the body, hold the pose for several breaths, increase the difficulty of the pose or modify to suit your abilities and needs. Photo taken at Weir Farm National Historic Site, a beautiful treasure in Wilton, CT.
Dancer Pose, is a challenging standing balancing & back bending posture that can be modified: for an intense version, the lifted foot reaches towards the back of the head. The pose requires a steady focus, mindful breathing, flexibility in the hips & spine. Photo taken at Weir Farm National Historic Site, a beautiful national treasure in Wilton, CT.
Side Plank-- a challenging core strengthening pose, in Sanskrit Vahisthasana - this pose has many variations for the arms & legs. It's important to keep working on increasing the time of holding this posture without compromising your back; practice on both sides of the body. Please keep in mind to always focus on your breath; having consistent and mindful inhalations & exhalations will keep any yogi calm; set crystal clear intentions in every yoga practice; feel stronger every time you step onto the studio.
Extended-Hand-to-Big-Toe Pose is a standing balancing pose that lengthens and stretches both the standing / grounded leg as well as the extended leg. It can be practiced next to a wall or propped over a chair. Breathe deeply, focus on lengthening, holding the pose for as long as possible--then switch sides. Photo taken by Charles Wills on a beautiful November weekend at Webb Mountain Park in Monroe, CT.
Cow face and Eagle Pose combination- legs in cow face pose and arms in eagle. This combination is a great release for tight hips and shoulders. Practice and all is coming. Photo taken by Charles Wills (thank you) on a beautiful November weekend at Webb Mountain Park in Monroe, CT.
Easy Seated / Sukhasana--find yourself in this pose before and after your yoga practice, during meditation, or anytime you are in need of of mental peace and physical relaxation. Take a few moments every day, sit quietly (in nature as seen above is especially meditative), however, you can settle in this pose in your office, at home, in your yard, on your patio, in your car, on the train, on the bus, anywhere & anytime you can find a few moments, simply sit down, cross your legs, close your eyes, take 5-10 deep breaths though and out your nose. This simple activity will help you feel instantly calmer, achieve inner peace and tranquility for your mind and body. Practice it often and increase your time in this pose; practice mindfulness. Remember, Bliss offers meditation class on Thursdays at 6:15 pm. Photo taken by Charles Wills on a beautiful November weekend at Webb Mountain Park in Monroe, CT.
Seated cross legged side stretch, also known as seated crescent or willow posture. It stretches the sides of the torso, releases tight hips and shoulders, rejuvenates the body and the mind. Yoga practice on the go while on family vacation at Lake Champlain, NY. It was a daily run followed by an hour of yoga overlooking the peaceful lake with great people
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