chaturanga dandasana - four-limbed staff pose
lincoln park, capital hill, washington, dc
things to remember: 
fire up the core (pull the bellybutton up and in toward the spine) to keep the center of the body lifted, even if the knees are down in the modified version
activate the legs (engage the quads, lifting the knee caps) to keep the lower body lifted
activating the the core and legs is especially important for the ladies with our lower center of gravity
send the gaze and heart forward- this will prevent the head from dipping down and weakening the posture
squeeze the elbows into the body as you exhale the body down from plank position (top of a push-up) into chaturanga
keep the shoulders back and no lower than the elbows (dipping the shoulders forward can cause injury, especially with multiple chaturangas throughout practice)
the MOST important things to remember:
do NOT do chaturanga dandasana if you have shoulder injuries. instead, modify or completely abstain from chaturanga so you can take care of your self and heal up.
cultivating the best form possible for your body is essential in keeping your shoulders safe.
more about chaturanga dandasana

chaturanga dandasana - four-limbed staff pose

lincoln park, capital hill, washington, dc

things to remember:

  • fire up the core (pull the bellybutton up and in toward the spine) to keep the center of the body lifted, even if the knees are down in the modified version
  • activate the legs (engage the quads, lifting the knee caps) to keep the lower body lifted
  • activating the the core and legs is especially important for the ladies with our lower center of gravity
  • send the gaze and heart forward- this will prevent the head from dipping down and weakening the posture
  • squeeze the elbows into the body as you exhale the body down from plank position (top of a push-up) into chaturanga
  • keep the shoulders back and no lower than the elbows (dipping the shoulders forward can cause injury, especially with multiple chaturangas throughout practice)

the MOST important things to remember:

  • do NOT do chaturanga dandasana if you have shoulder injuries. instead, modify or completely abstain from chaturanga so you can take care of your self and heal up.
  • cultivating the best form possible for your body is essential in keeping your shoulders safe.

more about chaturanga dandasana

natarajasana - lord of the dance pose
taken in New Mexico during my cross country drive.

natarajasana - lord of the dance pose

taken in New Mexico during my cross country drive.

plank pose pause
taking a moment to explain the correct mechanics of chaturanga during a special session about yoga, wellness, and food workshop for a group of 6th grade girls.
had so much fun that day!
@ flow yoga center, washington, dc

plank pose pause

taking a moment to explain the correct mechanics of chaturanga during a special session about yoga, wellness, and food workshop for a group of 6th grade girls.

had so much fun that day!

@ flow yoga center, washington, dc

tittibhasana (firefly pose) + laughter
photo shoot @ Flow Yoga Center, Washington, DCphoto credit: Chris Anderson
more posture info

tittibhasana (firefly pose) + laughter

photo shoot @ Flow Yoga Center, Washington, DC
photo credit: Chris Anderson

more posture info

I am SO excited to announce that I’ll be hosting another installment of Affairs of the Heart Chakra.  This is a single-friendly, couple supportive workshop for everyone with a heart.
Join me to learn how you can: 
more easily understand your own feelings (and other people’s, too)
feel empowered to make more resonant, confident choices
*bonus*  cultivate more intimacy in ALL your relationships
Date:  Sunday, February 13th, 2011
Time: 2:00 to 4:00 p.m.
Location: GODA Yoga 9711 Washington Blvd, Culver City, CA 90232
Investment: $25 per person

I am SO excited to announce that I’ll be hosting another installment of Affairs of the Heart Chakra.  This is a single-friendly, couple supportive workshop for everyone with a heart.

Join me to learn how you can:

  • more easily understand your own feelings
    (and other people’s, too)
  • feel empowered to make more resonant,
    confident choices
  • *bonus* cultivate more intimacy in
    ALL your relationships

Date: Sunday, February 13th, 2011

Time: 2:00 to 4:00 p.m.

Location: GODA Yoga
9711 Washington Blvd, Culver City, CA 90232

Investment: $25 per person

joyous moment teaching some 6th grade girls about yoga, wellness, and food. YAY!
@flow yoga center, washington, dc

joyous moment teaching some 6th grade girls about yoga, wellness, and food. YAY!

@flow yoga center, washington, dc

it starts tomorrow 1/11/11…

108 Days of Compassionate Commitment

let's do this. YAY!  :)

…is a program designed especially for yogis
who want to get 2011 off to a fantastic start.

it starts tomorrow and even though it’s a lot
of work for me and super scary i’ve gotta do it

…because i want you to have an extraordinary
2011 that includes the lifestyle YOU want

…because i know how hard it is to be a yogi
while having modern urban lifestyle

…because i know how hypocritical it feels to
be a yoga teacher with a wack personal practice

…because i know how great it feels to live  
with full self-expression

…because i know how much yoga has helped me
to shift my reality from “yuck!” to “YAY!”

…and because of how much i want for you to
join me in the “YAY!” everyday place.

Here’s what’s up with the Program:

Interactive Features:
1 Orientation Call (open to all 108 Day participants)
3 Monthly Support Calls (Deluxe, Gold, & Platinum participants)
Platinum Mastermind Webinar Series begins (Platinum or Gold Participants with Upgrade)
Access to Private 108 Day Community (Password Protected, open to all 108 Day Participants)

Email Support:
108 Daily Inspiration Emails (Deluxe, Gold, & Platinum participants)
16 Weekly Support Emails (All 108 Day participants)

One-on-One Support:
1  60-min goals assessment call (Platinum & Gold participants)
9  60-min coaching calls (Platinum participants)
6  20-min  check-in calls (Gold Participants)
1  20-min goals assessment call (Deluxe Participants)

Program Schedule:

Tuesday 1/11/11:
Orientation Call - @ 8:30 pm EST, 5:30 pm PST (open to all 108 day participants)
Begin Daily Email Support (Deluxe, Gold, & Platinum participants)

Wednesdays beginning 1/12/11:
Weekly Email Support begins (Basic, Deluxe, Gold, & Platinum participants)

Thursday 1/13/11:
Platinum Mastermind Webinar Series begins (Platinum & Gold Upgrade participants)

Tuesday 1/25/11:
Monthly Support Calls begin (Platinum, Gold, & Deluxe Upgrade participants)
Bi-Weekly 60-min coaching calls begin (Platinum participants)
Bi-Weekly 20-min  check-in calls begin (Gold participants)

Are you ready to make 2011 amazing?
Then it’s time to choose your own adventure. Here are the program offerings (click any of the links below to register):

108 Days Platinum Support Option - Consultation Required
please email me tazima@CompassionateRenegade.com to set up your complimentary consultation to apply and to see if this full coaching support program is right for you. 

108 Days Gold Support Option – $497
1 60-Min Intake Phone Session (with Focus on Goal-Setting)
6 20-Min Check-In Phone Sessions (Support in Making it Happen!)
Emergency Email Support between Sessions
108 Daily Affirmations  and tips to stay on track via email
Access to Compassionate Renegade’s 108 Days Community
Weekly Email Support with Yoga & Mindfulness Inspiration
Super Extra Bonus: Recorded 20-Min Custom Yoga Sequence

108 Days Deluxe Support Option – $47
108 Daily Affirmations and tips to stay on track via email
a 20-Minute Private Goals Assessment Consult via phone to help you set, optimize, and achieve your goals
Access to Compassionate Renegade’s 108 Days Community
Weekly Email Support with Yoga & Mindfulness Inspiration

108 Days Basic Support Option – $10.80
Access to Compassionate Renegade’s 108 Days Community
Weekly Email Support with Yoga & Mindfulness Inspiration

Please Note:
Dates for recurring events will be provided when program begins.
Dates & Times for coaching or check-in calls will be scheduled individually according to client schedule.

…my most favoritest yoga poster…
it is a chakra diagram with lots of bonus info.
purchase here

…my most favoritest yoga poster…

it is a chakra diagram with lots of bonus info.

purchase here

adho mukha svanasana - downward facing dog / down dog
in this pic: me giving a juicy and playful assist to  my good friend and DC-based acupuncturist extraordinaire Nicole Mires.
even if you can’t get anyone to stand on your back and giggle with you, you can still access the joy and receive the  benefits of down dog… once you get through the mental dance you might  have to do to consider that it’s actually a rest position.
things to remember:
from plank pose (heels over balls of feet, wrists beneath  shoulders), inhale and activate the core lifting the belly button up and  toward the spine
exhale push the hips up high and surrender the heart toward the earth
spread fingers wide and root down through the knuckles at the base  of the fingers, especially the index finger side of the palm - press all  the air out from under the palm
rotate triceps (backs of arms) toward the thighs and roll the  shoulders down and away from the ears and toward each other - when you  do this correctly, it feels like the posture gets harder, but remember:  better alignment prevents injury
straighten the elbows (unless you’re double jointed and in that case, slightly bend them)
keep the core engaged as you activate the thighs to help reach hips up - do not lock out the knees
if you have tight hamstrings, bend the knees a bit to access the shoulders and allow the chest to move toward the thighs
reach the heels toward the floor - it is NOT necessary for the heels to touch the floor
it is more important to have a straight and dynamic line of energy  from the hands to the hips than to have straight legs or heels on the  floor
relax the head and allow the crown release toward the earth, turn the gaze (dristi) toward the navel or upper thighs
breathe deeply
benefits of adho mukha svanasana (downward facing dog) include  strengthening the arms and legs as well as stretching the calves,  achilles tendons, hamstrings, shoulders, and hands.  it can also improve  digestion, relieve stress, headache and fatigue, and alleviate  menstrual or menopausal symptoms.

adho mukha svanasana - downward facing dog / down dog

in this pic: me giving a juicy and playful assist to my good friend and DC-based acupuncturist extraordinaire Nicole Mires.

even if you can’t get anyone to stand on your back and giggle with you, you can still access the joy and receive the benefits of down dog… once you get through the mental dance you might have to do to consider that it’s actually a rest position.

things to remember:

  1. from plank pose (heels over balls of feet, wrists beneath shoulders), inhale and activate the core lifting the belly button up and toward the spine
  2. exhale push the hips up high and surrender the heart toward the earth
  3. spread fingers wide and root down through the knuckles at the base of the fingers, especially the index finger side of the palm - press all the air out from under the palm
  4. rotate triceps (backs of arms) toward the thighs and roll the shoulders down and away from the ears and toward each other - when you do this correctly, it feels like the posture gets harder, but remember: better alignment prevents injury
  5. straighten the elbows (unless you’re double jointed and in that case, slightly bend them)
  6. keep the core engaged as you activate the thighs to help reach hips up - do not lock out the knees
  7. if you have tight hamstrings, bend the knees a bit to access the shoulders and allow the chest to move toward the thighs
  8. reach the heels toward the floor - it is NOT necessary for the heels to touch the floor
  9. it is more important to have a straight and dynamic line of energy from the hands to the hips than to have straight legs or heels on the floor
  10. relax the head and allow the crown release toward the earth, turn the gaze (dristi) toward the navel or upper thighs
  11. breathe deeply

benefits of adho mukha svanasana (downward facing dog) include strengthening the arms and legs as well as stretching the calves, achilles tendons, hamstrings, shoulders, and hands.  it can also improve digestion, relieve stress, headache and fatigue, and alleviate menstrual or menopausal symptoms.

vrikshasana - tree poselocation: on the median at north capital and k streets, washington, dc
back story on this shot: this just so happens to be a very special farewell dc tree pose. after spending 10 years (too long) in the nation’s capital, i decided it was time to go.  doing this posture in (almost) the center of town helped me transmute my less-than-yogic “%#*& you DC!” feelings and express my joy for leaving.
though dc isn’t my favorite place, i’m thankful that my experience there helped me cultivate the awesome career path and lifestyle i enjoy today.
things to remember (example-right side):
stand in tadasana - mountain pose, set gaze point (dristi) optimistically slightly above horizon line
on exhale shift body weight to and root into left foot, squeeze left buttock, tuck tailbone, lift heart
inhale to place right foot (heel up, toes down) anywhere above (inner thigh) or below the knee (calf or ankle)… NEVER on the knee, ever. keep it safe people.
make sure BOTH hip crests face front and are parallel with the floor (instead of turning the entire hip carriage to the right or tilting the right hip up)
use the muscles in the right hip to squeeze the knee to the right
place hands together in front of the heart, on hips, or reach above heart
roll shoulders down and away from the ears
each exhale, scoop tailbone and root into standing leg, into the earth
each inhale, lift and brighten the heart, aspiring skyward
breathe deeply, then exhale to release and repeat other side
vrikshasana - tree pose helps strengthen the legs and the back. regular practice can help cultivate both physical balance and mental focus.  tree pose can also help alleviate symptoms of sciatica.

vrikshasana - tree pose
location: on the median at north capital and k streets, washington, dc

back story on this shot: this just so happens to be a very special farewell dc tree pose. after spending 10 years (too long) in the nation’s capital, i decided it was time to go.  doing this posture in (almost) the center of town helped me transmute my less-than-yogic “%#*& you DC!” feelings and express my joy for leaving.

though dc isn’t my favorite place, i’m thankful that my experience there helped me cultivate the awesome career path and lifestyle i enjoy today.

things to remember (example-right side):

  1. stand in tadasana - mountain pose, set gaze point (dristi) optimistically slightly above horizon line
  2. on exhale shift body weight to and root into left foot, squeeze left buttock, tuck tailbone, lift heart
  3. inhale to place right foot (heel up, toes down) anywhere above (inner thigh) or below the knee (calf or ankle)… NEVER on the knee, ever. keep it safe people.
  4. make sure BOTH hip crests face front and are parallel with the floor (instead of turning the entire hip carriage to the right or tilting the right hip up)
  5. use the muscles in the right hip to squeeze the knee to the right
  6. place hands together in front of the heart, on hips, or reach above heart
  7. roll shoulders down and away from the ears
  8. each exhale, scoop tailbone and root into standing leg, into the earth
  9. each inhale, lift and brighten the heart, aspiring skyward
  10. breathe deeply, then exhale to release and repeat other side

vrikshasana - tree pose helps strengthen the legs and the back. regular practice can help cultivate both physical balance and mental focus.  tree pose can also help alleviate symptoms of sciatica.

nice posture / nice capture
yogadudes:

via image2.linkinn.com

nice posture / nice capture

yogadudes:

via image2.linkinn.com

Set #8: 72 of 108 Vinyasas across the nation from Washington, DC to Los Angeles, CA

Location: Roadside I-44 Westbound near Kellysville, OK in the Creek Indian Nation.

Notes: This was a really hot set; not sure of the temperature but it was definitely at LEAST 85 deg F. I stopped along I-44 Westbound because I was starting to feel tired and needed some energy.  As usual, the practice got me going again. 

I was also excited about practicing in Native American lands. I was fascinated each time we passed into another reservation. The east has no such delineations, well perhaps not as clear as in Oklahoma.

My Yoga Mala Journey: 108 Vinyasas across the nation, Washington, DC to Los Angeles, CA

Day 1 Update Location: 16th & Colesville NW, Washington DC

Notes:
I am embarking on a cross country journey.  Along the way, I’ll be practicing and recording my yoga practices in each state I drive through.  At the end, I will have completed a Yoga Mala of 108 vinyasas across the nation.