Yoga Poses by Lilia Wills
Lizard Pose- Utthan Pristhasana is an excellent yoga posture for anyone with tight hips (my favorite hip opener of all times). It opens the hips; releases the hamstrings, as well as groins & hip flexors; strengthens the adductor muscles (inner thigh muscles on the front leg); eases tightness in the chest, shoulders & neck. This posture is also a prerequisite for deeper hip openers and hamstring stretchers such as the Split/Hanumanasana as well as King Pigeon/Eka Pada Raja Kapotasana; the forearm can be resting down or on a block (another variation). This pose would be easier when practiced on a mat or something not moving, like a SUP, but I do enjoy stand up paddle-boarding as well as a great challenge. 🙂 Photo taken over the weekend on Lake Champlain, NY.
Pigeon Posture is all about hips; if you are sitting at a desk, traveling in a car, train or plane, walking, running-- releasing and opening the hip joints and the areas surrounding those tight and achy hips will require some serious release and opening. This pose is the key go-to posture along with many others which we practice all week long, so don't wait for another week, month, season, year to fly by -- take care of your body & mind today!
One of the best poses to strengthen and lengthen the back muscles; practicing it regularly will add flexibility and mobility in the spine -- the pose is Cobra or Bhujangasana. Photo taken upstate on Lake Champlain; yoga on SUP.
One Legged Bridge Pose on Stand Up Paddle Board on Lake Champlain. Private session SUP yoga with a lovely young lady, Brooke an MBA student, an athletic coach, a determined individual. This is a challenging back bend, yet on a SUP becomes an intense posture. Besides being an intermediate to advanced back bend, it becomes a balancing pose; by lifting one leg it challenges & strengthens the core muscles, the glutes, the arms, opens the chest, and increases one's focus & stamina.
Tripod Headstand/Sirsasana II- This pose is an advanced inversion; it rejuvenates mind & body; stimulates the nervous system; it's an instant change of perspective, even gives your feet a rest! This pose is extra challenging since it's on a lake and on a Stand Up Paddle board. The pose is demonstrated by my ten year old yogi & daughter Karlisse; picture was taken by my husband Charles Wills at Hollow Lake. 1.7 MILLION is the number of American children under age 17 who practice yoga (according to Yoga Journal); let's grow this number!!! 🙂
Upward Bow or Wheel Variation on the Stand Up Paddleboard (SUP), in Sanskrit is called Urdhva Dhanurasana. This back-bend variation is with one leg lifted up, known as Eka Pada Urdhva Dhanurasana (more intense and harder to stabilize in this deep back bending pose. Back-bends are good for the nervous system and can give you an immediate sense of exhilaration. If this variation is practiced than it should be repeated on both sides. Other less intense variations are Bridge and Camel pose, Upward Dog and Locust. It's important to breathe deeply and practice simpler variations and build the flexibility in the spine. Listening to your breath and knowing your limitations are the two most important steps when practicing any posture.
Yoga Poses by Lilia Wills
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Yoga Poses by Lilia Wills
Crow Pose or Bakasana is an arm balance that challenges ones core and increases self confidence. This pose is on Stand Up Paddle-board which adds an additional balancing challenge being on a moving surface. Enjoy practicing and have an awesome week. I may try to teach some brief live sessions while away. 🙂 This photo was taken on Lake Champlain (that's where I will be enjoying the week.
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