Find inspiration and joy by practicing yoga outdoors. An outdoor setting may allow for new a perspective in order to be fully present in the moment, tune into the breath, and let-go of the stories and “mind-chatter” that no longer serves us in our day-to-day lives.
Try a Knee to Nose Sequence in order to build strength in the core, find extension in the spine, and practice movement in coordination with the breath. (Please note: our photographer did not get a shot of the left leg extension which would be correct for this sequence.)
To do Knee to Nose Sequence: Start in a table-top position on the hands and knees. Align the shoulders over the wrists, and align the hips over the knees. Spread the fingers wide in order to build a strong foundation. Gaze down in between the palms in order to keep the back of the neck long and extended.
Kick one leg out behind you and extend length through the foot. Lift using the strength of the inner thigh. Drop the hip down in order to square off the hips. Take an inhale breath, and on an exhale, draw the knee in towards the nose. Round through the spine and draw the low-belly in, by activating the core. Hold there and breathe for 3 complete rounds of breath (one long and even-lengthed, inhale and exhale, counts as one round of breath).
Re-extend through the leg on an inhale, and on an exhale, bring the knee to the same elbow or shoulder and hold for 3-5 breaths. Re-extend through the foot on an inhale, and on an exhale, kick the leg straight out to the side, using the strength of the hip flexor. Hold for 3-5 breaths. Work to keep the foot lifted in line with the hips.
Option to challenge your balance while reaching one arm forward and extending the opposite leg back. Lift the leg using the strength of the inner thigh and square off the hips. Stay here and breathe for 3-5 breaths.
Make sure to take another set of Knee to Nose Sequence on the opposite leg in order to build balance in the body and in the mind.
To come out of the pose: Drop down into Child’s Pose, Balasana, in order to calm the breath, re-extend the spine, and in order to relax the hips, abdominal muscles and inner thighs.
Check with your doctor before performing any form of exercise including yoga. Always honor your body. If a posture gives you pain, gently come out.
Christi Iacono, owner of In Rhythms Yoga
Christi Iacono is a certified yoga teacher, at the 500 hour level, and she is the owner of In Rhythms Yoga, in Clairemont. IRY is a small neighborhood studio in Clairemont, S.D., located in the Mounts streets. Christi has experienced many positive physical and mental transformations from her regular yoga practice. She enjoys sharing her experience, passion, and dedication with her students. She believes that yoga is accessible to all. Rather than forcing someone’s body into a pose, Christi carefully works with each individual to find the variation that will best serve their body. Contact firstname.lastname@example.org for more info. IRY offers regularly scheduled classes on, Sat., Sun. and Wed. mornings as well as a Tues. evening class. Go to www.inrhythmsyoga.com to see the full schedule, instructors and for private lessons.