Tag: Yoga

Hello spring, Hello Aries: Yoga for Awakening

Posted on by TheMuse

[two_third][/two_third][one_third_last]CosmoMuse yogini, Brooke Musat, helps us on our journey to awaken to this new astrological year with yoga poses to ignite our bold inner warriors.

There is something about the onset of spring that makes anything seem possible. Whether it’s tackling a major chore you’ve been putting off, or taking the time to treat yourself to something you thought you didn’t deserve, spring—inspires a certain amount of assertiveness to get things done.

In Aries reign we are granted permission to be bold in realizing our deepest desires while finding the strength to put fears, insecurities, and timidities, to rest. From Aries we awaken a sleeping warrior, ready to fight for our soul’s self-interests and transform dreams into realities. [/one_third_last]

[full_width]Robert Frost said, “freedom lies in being bold,” and Aries’s reign is our gateway to finding freedom through a boldness that lives in each of us.

Try the poses inspired by Aries to call upon your sleeping warrior, bring clarity to your path, and ignite an internal fire of boldness. In One Legged Downward-Facing Dog you’ll be forced to find balance in a posture that may feel familiar but demands a heightened sense of awareness to achieve. In the Low Lunge variations boldness will come in the dual opening of hips and side body. Lastly, in the Warrior III variation, you may need to find boldness through trial and error. Traditional Warrior III, quite bold on its own, can be difficult to execute, and the Aries’s Warrior III variation brings about a new element of difficulty. Read on below for details on each posture’s benefits and instruction on how to effectively assume each pose. [/full_width]

[two_third padding=”9% 0 0 0″]One Legged Downward-Facing Dog :: (Eka Pāda Adho Mukha Śvānāsana)

In One Legged Downward-Facing Dog, try to keep the hip of the leg suspended in the air closed and toes of that leg pointing down toward the earth. Avoid the tendency to bring weight into one shoulder or the other, instead keep the shoulders square and focus on bringing equal weight into both hands.

Pose Benefits:

o Strengthens the shoulders and legs

o Tones the core

o Increases flexibility in the shoulders, hamstrings, and calves

o Opens the chest [/two_third][one_third_last padding=”0% 0 0 0″][/one_third_last]

[two_third padding=”8% 0 0 0″]Low Lunge :: (Anjaneyasana) with hands clasp above the head variation
In Low Lunge, make sure the knee of the bent leg is aligned directly above the toes. Work toward squaring the hips by drawing the front leg’s hip back into the socket and inviting the back leg’s hip forward. Be mindful about protecting the lower back by drawing the naval toward the spine.

Pose Benefits:

o Releases hip tension

o Stretches hamstrings

o Strengthens the quadriceps and knees

o Opens chest and upper back
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[two_third padding=”8% 0 0 0″]Low Lunge :: (Anjaneyasana) variation side body opening
In Low Lunge, make sure the knee of the bent leg is aligned directly above the toes. Work toward squaring the hips by drawing the front leg’s hip back into the socket and inviting the back leg’s hip forward. To open through the side body, plant the fingertips of the hand (same side of the front leg) firmly into the earth then reach up and over with the other arm and hand. Be mindful that the shoulder of the hand reaching over the head does not start to lift toward the ear.

Pose Benefits:

o Releases hip tension

o Stretches hamstrings

o Strengthens the quadriceps and knees

o Opens chest, upper back, and side body
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[two_third][/two_third][one_third_last]Warrior III variation :: (Virabhadrasana III)
In Warrior III variation, push the hand firmly into the thigh of the lifted leg to bring length to the spine. Be cautious not to twist the shoulders, but instead keep them squared toward the font of the mat. Just like in One Legged Downward-Facing Dog keep the hip of the leg suspended in the air closed and toes of that leg pointing down toward the earth.

Pose Benefits:

o Strengthens the ankles and legs

o Strengthens the shoulders and muscles of the back

o Tones the abdomen

o Improves balance and posture[/one_third_last]

A Trifecta of Yoga Poses for Spring’s Transitions

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[two_third][/two_third][one_third_last]In this season of transition into unpredictable spring weather, let CosmoMuse yogi, Brooke Musat, help you find balance with three Pisces inspired poses.

If you are anything like me the first sign spring is on its way is a runny nose, never-ending sneezes, and dry itchy eyes. I get excited for the warmer weather and longer days, but I also begin to feel a bit nostalgic toward the intimacy winter provides. The cusp of spring and Pisces Season is all about embracing the promise of the future, while ceremoniously remembering the past.

This limbo type of season can lead to feelings of confusion. You may even feel pulled in different directions or a bit unsettled in your body. [/one_third_last]

[full_width] While you may be occupied with moving shorts and tanks to the front of the closet, you know you still have to make room for winter jackets and long pants. Betting on what the weather of tomorrow will be, is a risky bet. Whether it is sun, sleet, or snow, be prepared for whatever precipitates. Spring or winter could be knocking at your door, and Pisces reminds us the importance of being equipped to welcome both.

Hold space for winter and spring with this Pisces inspired sequence. While this sequence is only 3 postures in length, each pose is designed to offer both a kinesthetic familiarity and unfamiliarity representing the securities of winter and the possibilities of spring. On days where you may be feeling more disoriented than normal, move through each posture at a slower pace. Draw your attention to the rootedness of your foot and hands in Downward-Facing Dog, the stabilizing power of your quads in Crescent Lunge, and the strengthen of your entire core in twisted Staff Pose. On days where you may feel more secure under foot, experiment with picking up the pace between postures and commit to repeating the sequence 7-10 times. Allow the poses to be simple shapes in space and permit your breath to curate your experience. [/full_width]

[one_third padding=”21% 0 0 0″]Downward-Facing Dog Pose with nose to knee and heel lifted variation

Pose Benefits:

o Strengthens the entire body

o Stretches shoulders, chest hamstrings, and calves

o Tones the core [/one_third][two_third_last][/two_third_last]

[one_third padding=”21% 0 0 0″]Crescent Lunge with hands to third eye variation

Pose Benefits:

o Stretches the hips and triceps

o Opens chest and upper back

o Strengthens quads and glutes [/one_third][two_third_last][/two_third_last]

[one_third padding=”21% 0 0 0″]Standing Twisted Staff Pose with hands to third eye variation

Pose Benefits:

o Tones the entire core

o Helps cultivate a better sense of balance

o Strengthens the tiny muscles in the feet and muscles of the standing leg
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Mid-Winter Yoga: Finding Familiarity with Failure

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[one_third][/one_third][two_third_last padding=”2% 0 0 0″]Yogi, Brooke Musat, joins us with insight from our Seasons of Greatness, Winter Workshop on how to use failure as a way to reinvent your goals after we’ve all had blunders with our New Year’s Resolutions. Get curiosity, relax your standards, and negotiate with yourself! Photography by Ann Whittaker

It’s no longer the season of New Year’s Resolutions, instead, it’s that tricky time of year when resolutions of the New Year start to lose their “newness” and motivation starts to dry up. If your start of February is anything like mine, you may have found yourself failing to stick to what you promised yourself you’d stick to in January, and swore you’d stick to throughout the year. That’s okay, a lot of us are in the same boat, and actually, I am encouraging you to continue to fail.

Yup, that is right, I think you should fail more often. Build a familiarity with failure, and generally get more comfortable with committing to do so.

Just saying “fail” out loud feels slightly taboo, maybe it’s because it’s a 4 letter word that begins with an “F”, or maybe it’s the weight the word carries. “Fail” is defined as “being unsuccessful in achieving one’s goal.” Yikes! Just reading that might make your shoulders slump, your lip droop, or your stomach begin to turn. The definition of “fail” is 2 parted, with an element of expectation and an element of disappointment. But what I think the dictionary’s definition doesn’t include, is the importance of failure in achieving one’s goal.
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[full_width]Before successfully inventing the light bulb, Thomas Edison failed 10,000 times. When asked about his number of failures, he said “I have not failed. I’ve just found 10,000 ways that won’t work.”
Failure lets us know we must amend, redefine, adjust, reroute, modify, alter, revise, and so forth. Each failure is a breadcrumb on your path to success, a nod from the universe you are 1 step closer, and an opportunity for you to reevaluate or pause.

So how do you begin to build a familiarity with failure? Read below for 3 tips that may help. [/full_width]

[full_width]GET CURIOUS
When you fail, because you will, we all fail, get curious about WHY you failed. If, for example, you failed by falling out of a balancing yoga pose, investigate whether you fell forward, backward, or to one side. If you fell forward, you need to lean less forward, if you fell backward, you need to lean more forward, and if you fell to one side, you need to find strength in the opposite side for which you fell. This example may seem obvious, but this type of investigation is important and 100% appropriate when deciding your next move.
Try the sequence below, but keep curiosity top of mind. If you can’t get curious about poses you’ve done a million times, think about how you can make them feel different. Maybe try thinking about how 1 particular body part is positioned in a pose, stare at that body part, push down, pull up, or direct your breathe toward it. Take time to explore the boundaries of each pose. If this doesn’t work, try adding weights to the hands or feet. If you can commit to remaining curious, you’re sure to make a better next step.
“We keep moving forward, opening up new doors and doing new things, because we’re curious…and curiosity keeps leading us down new paths.” – Walt Disney [/full_width]

[one_half padding=”7% 0 0 0″]o Upward Salute Pose
o Standing Forward Bend
o ½ Standing Forward Bend with arms out to the sides (3X)
o Focus on squeezing shoulder blades together (pictured)
o Chair Pose with feet hip distance
o Bring hands to the outside of the knees (push hands into knees and knees into hands)
o Standing Forward Bend with alternating bent knees
o High Plank
o Four-Limbed Staff Pose
o Downward Dog with legs turned out and then in
o 3 Legged Downward Dog
o Low Lunge with knee down
o High Plank
o Four-Limbed Staff Pose
o Sphinx, Cobra, or Upward Facing Dog
o Repeat sequence on opposite side. [/one_half][one_half_last][/one_half_last]

[full_width]RELAX THE PROBLEM
If you’ve experienced failure because you were unable to solve the problem right in front of you, then this tip is for you. Inspired by the science and application of algorithms, this tip reminds us that sometimes success can’t be achieved through intensity, but rather finds its way to us when we are relaxed.

Have you ever focused so hard on solving a problem, decided to give up after a significant period of time, then later, when you’re completely unfocused on solving the problem, the solution comes to you? If you’re nodding your head “yes”, then try this sequence. Each of the poses in this sequence have an advanced version, and slightly less advanced version. Try the advanced version first (it will appear first in the sequence), if you fail at embodying it comfortably and safely, then “relax the problem” and go for the less advanced variation. Give yourself permission to fail, and you might be surprised how “permission” temporally allows relaxation to sneak in.

“When we give ourselves permission to fail, we, at the same time, give ourselves permission to excel.”
– Eloise Ristad[/full_width]

[one_half][/one_half][one_half_last padding=”11% 0 0 0″]o Dolphin or Short Downward Dog (Step feet 6-12 inches closer to hands)
o Low lunge (Transition Pose)
o Crescent Lunge or Crescent Lunge with back knee down
o Revolved Side Angle or Revolved Side Angle with back knee down
o High Plank or Forearm Plank
o Downward Dog (Transition Pose)
o Warrior II with hands reaching toward the diagonal or traditional Warrior II (pictured)
o Side Angle with hand on mat or Side Angle with hand on block
o Triangle with hand on shin/mat or Triangle with hand on block
o ½ Moon or ½ Moon with hand on block
o Flow to Downward Dog
o Repeat sequence on opposite side.[/one_half_last]

[full_width]BE WILLING TO NEGOTIATE WITH YOURSELF
If you are that individual who sets the same goal ever New Years, and you fail every year, this tip is dedicated to you. It’s clear, the goal you make every year, isn’t going to pan out exactly as you imagined. Your failure to achieve that goal year after year, is a clue that you need negotiate with yourself.
What about the goal would you being willing to reshape, reframe, or redefine? Let’s say your goal was to run 10 miles each week, but by mid-February you’ve consistently only run 7 miles each week. Clearly, you’ve failed at achieving your initial goal, but instead of getting down on yourself, take the hint from the universe, and use the failure as an opportunity to reflect on the goal. Maybe, you’d be okay with running an average of 10 miles each week. In a month, that could be 2 weeks at 7 miles, 1 week at 12 miles, and 1 week at 14 miles. At most, that is only 2 miles each day!
Try the strengthening poses in this sequence, and think about how you’d be able to build on them over time. If the suggested number of breathes, or recommended time holding the posture does not feel appropriate, negotiate with yourself until you feel comfortable with the terms.[/full_width]

[one_third padding=”21% 0 0 0″]o Plank Pose – hold for 30-60 seconds

o Pose Dedicated to the Sage Koundinya II – hold for 10 breathes each side

o 3 Legged Downward Dog – 7 breathes each side

o Low Lunge (transition pose) – do not hold

o Warrior III or Warrior III with blocks – hold for 30-60 seconds (pictured)[/one_third][two_third_last][/two_third_last]

[full_width]“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. Twenty-six times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
– Michael Jordan

With the remaining 11 months of the year still ahead of us, find comfort in the length of runway we still have to achieve goals we initiated at the start of the New Year. Whether you are on track to achieve your goals, or you’ve lost a bit of steam, recognize that failure will likely play some role in your story of success. If at any moment you find yourself failing, falling, or in the aftermath of a major F***up, remember these tips: get curious, relax the problem, and be willing to negotiate with yourself. If you keep these tips at arm’s reach, you’ll be sure to find success in 2017! [/full_width]

Yoga Poses to Build A Flexible & Stable Foundation

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[two_third][/two_third][one_third_last]CosmoMuse yogini, Brooke Musat, brings us some important foundation building poses as we enter into the new year. Let’s build on our flexibility and stability as we improve our yoga practice in 2017. Photography by Ann Whittaker

It’s Capricorn season, and it begins with a nod to longer days and shorter nights. It may be hard to remember what a full 15 hours of daylight felt like, or how peaks now covered in snow and ice once basked bare in the direct light of a summer’s sun, but with Capricorn season, we are reminded it’s time to dust off our inspirations and aspirations, and seize the longer days. We aren’t saying you should trade in your thermal for a t-shirt just yet, or make the leap to transition your subie’s ski rack to a bike rack, but rather, are encouraging you to begin to prepare for what you hope to pull off in 2017. [/one_third_last]

[full_width]If parts of 2016 were disappointing, maybe it’s because you had great ideas, but you rushed into them too quickly. The early bird may catch the worm, but only if the bird has trained in the art of worm catching. Every goal is worth striving toward, but it’s easier to realize your goals when you prepare for them properly.
Whether you are preparing to hike Mt Everest or you’re trying to tackle Handstand, you need to first build a proper foundation. For the climber, a proper foundation may look like several dozen hikes over long distances, or an intimate relationship with weather prediction. For the yogi, a need to strengthen the core in boat pose, or becoming comfortable with being upside down in dolphin, could be the necessary requisites for an appropriate Handstand foundation. Both the climber and the yogi have to start small, but remain focused on their goal. Any one of these steps when looked at separately may not seem all that grand, but when you layer them overtime they create a reliable structure for success.
In the spirit of building a proper foundation, try practicing Extended Side Angle and Triangle Pose back to back. In Extended Side Angle Pose you’ll increase flexibility in the inner thighs while strengthening the side body. Then as you transition to Triangle, you’ll be able to deepen the stretch in the inner thighs and focus on finding stability from the engagement of the entire core, not just the side body. Extended Side Angle and Triangle Pose build on one another nicely, but also help lay the framework for more advanced standing balancing postures.
2017 is right around the corner, and the time is perfect for preparing how you’ll make this your best year yet! [/full_width]

[one_third]Extended Side Angle :: (Utthita Parsvakonasana) Variation

BENEFITS

o Strengthens quads, upper back, side body, and the tiny muscles in the feet

o Stretches the inner thighs and hamstrings

o Opens chest and shoulders

o Lengthens spine

Prop Suggestion: Try holding the tall side of a block between both hands firmly to build strength in the arms. Still squeezing the block between both hands, you could try reaching both arms toward the front of your mat and holding for 5-7 breathes.
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[two_third][/two_third][one_third_last]Triangle :: (Trikonasana) Variation

BENEFITS

o Strengthens the entire core and legs

o Stretches inner thighs, hamstrings, and hips

o Lengthens spine

o Extreme opener for the shoulders, heart and chest when practiced as variation shown

Prop Suggestion: In traditional Triangle Pose if your bottom arm does not reach the ground, try placing a block directly below your hand and in line with your shoulder. The block can be any height you need. Push your bottom hand firmly into the block, and elongate your top hand (and arm) toward the sky.
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Yoga Poses to Seek More Perspective & Optimism

Posted on by TheMuse

[two_third][/two_third][one_third_last padding=”2% 0 0 0″]
CosmoMuse yogini, Brooke Musat, joins us on this Sagittarius Season day, giving an experiential connection into the time of year’s link to seeking optimism and expansion as the dark nights have us gazing at stars and thinking in grand, visionary ways. Photography, Dustin Couch | Model, Brooke Musat

With the hustle and bustle of the holiday season keeping us occupied, winter finally settling in, and longer days turning into longer nights, it’s easy to feel a little less free. We all have things to do and people to see, but we also owe it to ourselves to preserve a little freedom, push ourselves outside our comfort zones, and remember the future holds that which we seek. Sagittarius’s reign reminds us of the importance of keeping an evolving perspective so we can maintain an optimistic outlook.

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[one_third padding=”13% 0 0 0″]The poses of Sagittarius were selected to give you reason to dance with something new, and permission to immerse in the challenging exploration of self. Both postures shown are subtle variations of the traditional yogic poses: Heron Pose and One-Legged King Pigeon Pose II. Openness of heart, hips, hamstrings, and mind are all prerequisites to safely enter and exit these postures. You’ll be forced to listen to your body, to determine what it needs to assume Heron and One-Legged King Pigeon Pose II in a healthy way. See below for suggested preparatory poses, but remember sometimes practice, presence, and, most importantly, patience are necessities we are quick to forget about.[/one_third][two_third_last][/two_third_last]

[one_sixth][/one_sixth][two_third]At first glance these poses may scare you, or make you think “no way”; but, hopefully seeing them, and hearing that they are blessed by Sagittarius, will help you confront your ideas about what is possible. Keep your future bright by embracing an expansive way of thinking. If you can think beyond the difficulty of these poses, you can think beyond that which limits you.[/two_third][one_sixth_last][/one_sixth_last]

[two_third][/two_third][one_third_last]Heron Pose :: (Krounchasana) Variation

o Stretches hip, hamstring, and achilles of straight leg

o Stretches quad and top of foot of bent leg

o Opens heart when shoulder blades are relaxed on the back

o Stimulates organs

CAUTION: avoid this pose if you have knee or ankle complications

Preparatory Poses:
Downward facing dog (Adho Mukha Svanasana)
Staff Pose (Dandasana)
Hero’s Pose (Virasana) [/one_third_last]

[one_third padding=”13% 0 0 0″]One-Legged King Pigeon Pose II :: (Eka Pada Rajakapotasana II) Variation

o Stretches abdominals and both hips

o Stretches quad of back leg

o Opens chest, shoulders and upper back

o Strengthens back and tiny muscles in the front foot

o Stimulates the thyroid

CAUTION: avoid this pose if you have neck or low back complications

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[two_third][/two_third][one_third_last padding=”36% 0 0 0″]Preparatory Poses:
Pigeon Pose (Eka Pada Rajakapotasana)
Cobra Pose (Bhujangasana)
Upward Facing Dog Pose (Urdhva Mukha Svanasana)
Hero’s Pose (Virasana)
Bridge Pose (Setu Bandha Sarvangasana)[/one_third_last]

Yoga Poses to Uncover More Intensity & Desire

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[two_third][/two_third][one_third_last]CosmoMuse yogi, Brooke Musat, brings us some Scorpio Season intensity with two poses that help us balance our yin & yang energy during this transformative season. Photography by Bus Couch.

In the height of the transition between fall and winter upon us, we welcome Scorpio into her reign. Harnessing the power that is transformation, now is the perfect time to turn lessons learned into lessons shared. With Mars in Scorpio’s corner, the courage within will help us as we turn toward our hidden depths. Because Scorpio energy calls upon our inner detectives, consider this an opportunity to dig a little deeper into what you desire. Don’t shy away from identifying what it is you want, need, or simply crave.  If what you desire feels a little avant garde or taboo, find comfort that identification is the first step in the healthy exercise of self-discovery.[/one_third_last]

[full_width]With Pluto, Scorpio’s second ruling planet in your court, your intuitive abilities should be easier to call upon. Knowing what is right for you and when to act, are powers you already embody. Know though, that your journey to seek that which you desire does not need to be a lonely one. Sure, Scorpio season strengthens our self-control, but Scorpio season also reminds us there is power in intimacy. Give yourself permission to open up and share your truths with others. The essence of who you are is worth celebrating with company and embracing both your dark side along with your light side will bring greater empowerment!
The Yin and Yang poses of Scorpio season will keep you balanced as temperatures drop and the scenery shifts. With focus on caring for the loins and the heart, we are reminded that sometimes access to our desires requires a great deal of concentration and hard work. Steadiness achieved through strong feet, hamstrings, and quads, we recognize that transformation isn’t fleeting, but rather best initiated by finding strength on a cellular level.
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[one_third padding=”26% 0 0 0″]Yin Pose :: Utthita Hasta Padangusthasana (Folded Extended Hand-to-Big-Toe Pose)

o Stretches the hips, shoulders, and hamstrings

o Strengthens the ankles and legs

o Can help to strengthen the tiny muscles in the feet to help with cultivating a better sense of balance

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[full_width]Fire Signs (Leo, Aries, Sagittarius):
Fire Signs, practice this pose only after warming up the hamstrings and opening up the hips. Don’t let your ego tell you props aren’t permitted. A strap looped around the foot in the air is a great way to give tight hamstrings room to breathe.

Earth Signs (Taurus, Virgo, Capricorn):
Earth signs, your tendency may be to focus on the foot that is connected to the ground or your mat, try to avoid this, as it may throw off your balance. Instead, try to bring your focus to the lightness of the leg suspended in the air. You could even try letting go of the foot with the hand and using your core to hold the leg up.

Air Signs (Gemini, Libra, Aquarius):
Air Signs, we challenge you to hold this pose for more than 1 minute. If your hamstrings are tight, bend the knee, and take both hands to the shin, then draw the knee closer to chest.

Water Signs (Cancer, Scorpio, Pisces): 
Water Signs, focus on trying to make this posture comfortable. You may need to play with bending either the standing leg’s knee or the knee of the leg in the air. Relax the shoulders and break in this pose in as it feels right for you.
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[one_third][/one_third][two_third_last padding=”5% 0 0 0″]Yang Pose :: Dancer’s Pose (Natarajasana)

o Strengthens the core and legs

o Opens the heart and chest

o Stretches the shoulders and back

Fire Signs (Leo, Aries, Sagittarius):
Fire signs, be aware that this pose should be eased into. Draw your attention to the tension of the foot in the hand and make sure your knee (of suspended leg) is pointed down toward the earth.

Earth Signs (Taurus, Virgo, Capricorn):
Earth signs, recognize this pose is quite an opening for your chest, back, shoulders, and heart. If you begin to feel vulnerable or trapped, try bending the standing leg, focus on the breath, or acknowledge you need to come out of the pose and try again.
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[full_width]Air Signs (Gemini, Libra, Aquarius):
Air signs, consider bringing the hand into the foot and aligning the knees. From there slowly begin to push the foot into the hand. With every breath you can focus on bringing the leg a bit higher. Once you’ve reached your peak, exit the pose the same way you entered it.

Water Signs (Cancer, Scorpio, Pisces):
Water signs, bring your attention to the shoulders and the arm suspended in space. Play with the angle of the suspended arm, reaching up toward sky, or reaching forward and parallel with the earth. Try to keep the shoulders squared toward the front of your mat. [/full_width]

Yoga Poses to Attract More Harmony & Romance

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[one_third][/one_third][two_third_last]CosmoMuse yogi, Brooke Musat, brings us some Libra Season love with 2 poses that help us balance our yin & yang energy for the current season. Photography by Bus Couch.

When the sun travels through a constellation, it brings vitality to all of us through the traits of the astrological sign that rules that constellation. For most of October, Libra is our reigning queen, gracing all of us with enhanced access to harmony, romance, balance, and diplomacy. Relationships are a focus as is fighting for equality in the things that we care about.

It is no surprise that Libra begins her reign at the autumn equinox (or spring equinox in the southern hemisphere) – the perfect balance between summer and winter, day and night and light and shadow. One of the four cardinal signs of the zodiac, Libra kicks Fall off with grace and style, while charming us all into believing beauty lives around every corner.

With Venus as Libra’s planetary ruler, venturing into design, pleasure and romance, are areas perfectly suited for us to leave indelible marks during this season.  

This year’s Libra Season brings good news and fortune into our lives as Jupiter has just moved in and is planning an extended stay in this sign – until October of 2017! Fluff the pillows, dust under the rug, and do your best to make Jupiter feel welcome, because Jupiter is a lucky planet. Jupiter loves the airy sign of Libra and feels the freedom to expand its infections optimism around all things harmonizing and equalizing over the next 12 months.
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[full_width]Let Jupiter’s luck be a vehicle through which you pursue beautiful endeavors. Avoid allowing the yang energy of the Libra sign to take over when deciding between passions. Procrastination due to heavy deliberation, or relying too much on what others say, could introduce an anxious fog that distorts your desires. Treat your desires like you would a relationship: pay attention, be thoughtful, and maybe even romance them from time to time. After all, Libra is our zodiac’s relationship expert and romantic guru!

Practice the yin and yang poses of Libra Season to find beauty in balance and elegance in embracing luck when it finally comes your way. Whether you are a Libra by birth or at heart, there is Libra energy available to all of us at this time.

Fire Log Pose helps pacify Libra’s airy tendencies in a rooted seat. With a stable base made by stacking the legs on top of one another, you’ll begin to invite yin energy in. Just as shorter trees and low-lying shrubs weather strong winds better than those that are tall, Fire Log Pose will protect you from strong shifts in energetic currents.

Practice Upward Plank Pose to reenergize the entire back body and boost adrenal function in a healthy way. With support originating in the soles of the feet and the palms of the hands, you’ll embody balance between floating and grounding sensations.
Read on for how to adopt the yin and yang postures of Libra Season for your sign’s fire, earth, air or water element.[/full_width]

[one_third padding=”18% 0 0 0″]YANG POSE
Upward Plank :: (Purvottanasana)

Pose Benefits:

o Strengthens arms, wrists, and tiny muscles in the hands

o Tones calves, hamstrings, and back

o Stretches fronts of shoulders, chest, and tops of ankles

o Opens heart

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[full_width]Fire Signs (Leo, Aries, Sagittarius):
Fire signs, be cautious not to enter this pose with too much ego. Instead, ease into it one breath at a time. Resist the tendency to tighten through the chest so the fronts of the shoulders can open. Practicing this pose in the early morning or as a midday pick-me-up is recommended.

Earth Signs (Taurus, Virgo, Capricorn):
Earth signs try a variation of this pose by alternating bent knees. Draw attention to the areas of your body that are suspended in space (head, back, legs, etc).

Air Signs (Gemini, Libra, Aquarius):
Air Signs, if you have the option, it is encouraged to strike this pose in a warm humid space. Focus should be on holding this pose for as long as it feels physically appropriate. Tendencies may be to touch the pose and move on, but try to meditate on if your desire to move is a call from the body or the mind.  

Water Signs (Cancer, Scorpio, Pisces):
Water Signs, practice this posture somewhere peaceful, but not void of emotion (corner of your bedroom, home, etc). Be open to hosting whatever emotions come to the surface, but be cautious not to let them take over. Use small movements or adjustments (slightly bend the knees, gently turn the head side to side, wiggle the toes, etc) to move through uncomfortable moments.
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[one_third padding=”10% 0 0 0″]YIN POSE
Fire Log Pose :: (Agnistambhasana)

Pose Benefits:

o Deeply Stretches hips and buttocks

o Opens groin

o Strengthens calves

o Quiets a busy mind

o Can help to reduce anxiety

o Releases built up tension in the lower ½ of the body
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[full_width]Fire Signs (Leo, Aries, Sagittarius):
Fire Signs, practice this pose to cool off after a morning run, or in the evening after a long day. If the hips allow, invite more calm into the mind by leaning forward and resting on the elbows. Let the head hang passively.

Earth Signs (Taurus, Virgo, Capricorn):
Earth Signs, invite movement of the torso while in Fire Log Pose. Consider initiating tiny cat and cow movements of the spine with your breath. Inhale for cat and exhale for cow.

Air Signs (Gemini, Libra, Aquarius):
Air Signs, find stillness in this pose and focus on spreading deeper mental roots. A great visualization would be to imagine a gentle pressure on the top of your head pressing your sacrum more firmly into the earth. Between these two points, (the top of your head and the bottom of your sacrum) is a long spine.

Water Signs (Cancer, Scorpio, Pisces):
Water Signs, use this posture as an opportunity to retreat inward. Bring hands to heart center and tuck the chin toward the chest. Lean forward slightly on the inhale, and return to a neutral spine on the exhale. Extend the length of each breath, and match your movements accordingly.

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Yoga Poses to Produce More Discernment & Refinement

Posted on by TheMuse

[full_width]CosmoMuse yogi, Brooke Musat, brings us some Virgo Season love with poses that help us balance our yin & yang energy for the current season. Photography by Bus Couch.

With Virgo season upon us until September 22nd, we can all learn a lot about the power of discernment. Being able to sift through the intricacies of life, determining what is good and what is bad, examining the pros and cons of complex situations, and generally being able to celebrate our ability to recognize what is right and wrong for us in any given moment, is something we can thank Virgo and her ruling planet, Mercury, for.

Confidence in Virgo’s ability to discern only gets stronger through their September reign with the sun in Virgo until the 22nd. The influence of the sun can bring intensity to almost any situation, so it is wise to stay balanced by recognizing the importance of rest, relaxation, and a good work/life balance. Virgo’s ruling planet Mercury is also in retrograde during this time, so be cautious not to put all your eggs in one basket, having a backup plan for everything you intend to do is probably a good idea.

A yin outlook accompanies Virgo, and may be the first nod that Fall, cooler temperatures, and longer nights, are on the way. The yin of Virgo should inspire us all to cool our egos, make the most of warm evenings, and refine our lives as we prepare for the opportunities that the next season will bring. When practicing these Virgo inspired postures, be mindful of the yang and yin energies each pose brings. Bharadvaja’s Twist is an effective way to invite yang energy into the body, stimulate the digestive organs, and strengthen the spine. Inspired by Virgo for its ability to benefit the body in a myriad of ways, this pose is surely something Virgo’s gut instinct would approve of.

The passive variation of Bharadvaja’s Twist is more rooted and inspired by Virgo’s earthy element. Elbows, forearms, and hands on the ground can help bring about a sense of peace and calm to an over active sympathetic nervous system. Allowing the head to hang passively can do wonders to release tension in the neck and “shoosh” a mind busy with too much judgment.

Read on for how to adapt the yin and yang postures of Virgo season for your sign’s fire, earth, air or water element.
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YANG POSE

Bharadvaja’s Twist :: (Bharadvajasana I)

o Stimulates kidneys

o Stretches hips, chest, side body, thighs, and the tops of the ankles

o Boosts strength in the spine

o Revitalizes internal organs

o Can release tension in lower back

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[one_sixth][/one_sixth][two_third]Leo and other Fire Signs (Aries, Sagittarius): Attempt this pose before sunrise or after sunset. Focus on the rhythm of the breath with your eyes closed. If this pose is readily accessible for you, think about holding the posture for a longer period of time, or repeating your expression of this pose with short breaks in-between.

Earth Signs (Taurus, Virgo, Capricorn): Earth signs should practice this pose in a warm environment that is not too warm where sleepiness or lethargy has an opportunity to sink in. Attention should be paid to creating length or “airiness” into the spine. A great visualization would be to think about the top of the head and root of the sacrum being pulled in opposite directions.

Air Signs (Gemini, Libra, Aquarius): If possible, Air signs should assume Bharadvajasana I right before retiring to bed at an early hour. A location void of unnecessary distractions would help Gemini, Libra, and Aquarius reap all the mental and physical benefits of this posture. If the urge to fidget begins to creep in, slowly begin to circle the head allowing the breath to be the initiator of all movement.

Water Signs (Cancer, Scorpio, Pisces): Water signs should use their innate gift of awareness to observe the small shifts (tilt of the head, length of the breath, rootedness of the hips, etc) that make this posture more or less intense. Focusing in on the physical should help Cancer, Scorpio, and Pisces create distance from emotional burdens they may be carrying.[/two_third][one_sixth_last][/one_sixth_last]

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YIN POSE

Passive Bharadvaja’s Twist :: (Bharadvajasana I) Variation

o Stimulates kidneys

o Stretches hips, chest, side body, thighs, and the tops of the ankles

o Boosts strength in the spine

o Revitalizes internal organs

o Can release tension in lower back and neck

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[one_sixth][/one_sixth][two_third]Leo and other Fire Signs (Aries, Sagittarius): Fire signs should feel relaxed in this posture. If relaxation does not initially settle in, let go of the weight of the head, focus on sinking the chest toward the earth while gently squeezing the shoulder blades towards one another on the back. Long, deep, inhales and equally long deep exhales should aide in the sense of letting go.

Earth Signs (Taurus, Virgo, Capricorn): In the passive variation of Bharadvajasana I, Earth signs could play with modestly rounding and arching the upper spine. Arching with an inhale and rounding with an exhale.

Air Signs (Gemini, Libra, Aquarius): For grounding and a fun all-sign- variation, Air signs could practice this pose with a bolster. If twisting to the right, lay the bolster long ways just beneath the center of your chest. Palms down, stack the hands on top of the bolster. Lay head on stacked hands. Allow the chest and torso to descend toward the earth and become supported by the bolster.

Water Signs (Cancer, Scorpio, Pisces): Water signs should feel free to luxuriate in the freedom of a dreamy mind in this posture, as long as “dreamy” doesn’t turn into a wandering of the emotions. Intention on celebrating positive parts of the day, or committing to exploring the creative limits of the passive Bharadvajasana I variation are all healthy approaches for Water signs in this pose.

For more Virgo Season inspired yoga, try this restorative yoga sequence

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