Combining Yoga and Kettlebells: Triangle Pose and Windmills

Trikonasana, Triangle Pose, teaches many elements in one posture such as stability and evenness. This stance expands the chest and builds strength in the thighs, legs, and feet. Practicing Trikonasana eases stress as your mind works to balance the effort between your arms, legs, and torso. This pose also helps with anxiety, improves digestion, and stimulates the internal organs. All these benefits and yet I used to hate this pose. I knew how beneficial Triangle pose was, but yet I couldn't bring myself to work on this pose.

The turning point for me when I learned to love Triangle came from kettlebells and one move in particular, the windmill. The windmill targets your obliques, but it also works the hamstrings, glutes, and shoulders. A few weeks ago, I dusted off an old ashtanga yoga DVD and when triangle pose came I decided not to skip it. To my surprise this pose felt great. It was the deepest I had gone in the pose. I owe it to the yoga kettlebell combo. Yoga and kettlebells are an unlikely pair, but provide incredible benefit when combined. Windmills strengthened my core and increased flexibility in my legs allowing me to reap greater benefit from Trikonasana. Triangle pose helped quiet my mind and lessen my stress. These two moves provide powerful benefit.

Here are quick descriptions of the two exercises if you want to give them a try:

Trikonasana

Start in Warrior II, straighten your front leg. Extend your lead hand and fold at the hips reaching your hand down to your knee, shin, or floor. Reach for the sky with your opposite hand. Keep your torso extended, sides even, and shoulders in line.

Windmill

Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself as far as possible. Pause for a second and reverse the motion back to the starting position

When you combine these two moves you will create more space and evenness in your body. This awareness will help to unite your body and mind giving you mental and physical strength.

Namaste!

Sun Salutation: A Quick Yoga Series to Start the Day

The Sun Salutation, Surya Namaskar A, consists of 12 postures performed in a single, graceful flowing series. Move through each posture following the breath. Inhale as you extend or stretch, and exhale as you fold or contract. Think of your lungs as an accordion…exhale when compressing the lungs and inhale when expanding the lungs. The Sun Salutation series warms up the body and tones the core muscles. Consider this your morning mobility drill to increase strength and flexibility. The Sun Salutation has numerous variations depending on the style of yoga. The listed series below show the basic movements in Ashtanga’s Surya Namaskar A.

For the series below, a single round consists of all 12 steps. I have linked pictures and further instructions from Yoga Journal for the visual learners.

1. To begin, stand in Tadasana (Mountain Pose). Distribute your weight evenly over both feet.
2. Next, inhale and stretch your arms out to the side and overhead into Urdhva Hastasana (Upward Hand Pose).
3. As you exhale, hollow out your belly and fold into Uttanasana (Standing Forward Bend). Keep your legs firmly engaged.
4. Inhale and lengthen your spine forward into Ardha Uttanasana (Half Standing Forward Bend). In this pose, the gaze is lifted, the spine is extended, and the fingertips can stay on the floor or rise to the shins.
5. Exhale and step or lightly hop your feet back behind you into Plank Pose. Your wrists should be flat on the floor, shoulder-distance apart, and your feet should be at hip distance. Take a full breath in as you lengthen through your spine.
6. Exhale and lower into Chaturanga Dandasana (Four-Limbed Staff Pose), keeping your legs straight and pushing back into your heels or bringing your knees to the floor.
7. Inhale and carve your chest forward into Urdhva Mukha Svanasana (Upward-Facing Dog), directing that energy out from your heart. Pull your shoulders back and open your collarbones. Engage your legs but relax your gluteal muscles.
8. Exhale and roll over the toes, coming into Adho Mukha Svanasana (Downward-Facing Dog Pose). Ground down through your hands and feet as you lengthen your spine. Remain here for five breaths.
9. On your fifth exhale, bend your knees and look between your hands. Then inhale and step or lightly hop your feet between your hands, returning to Ardha Uttanasana.
10. Exhale back to Uttanasana, surrendering into the fold.
11. Inhale, reaching your arms out wide to your sides and coming to stand through a flat back. Draw your arms overhead into Urdhva Hastasana.
12. Exhale and return to Tadasana, your home base.

One or two rounds of Sun Salutations performed in the morning will make a profound difference on your day. Eventually work up to five rounds since this is the number of times you will do Surya Namaskar A in the complete Ashtanga series. Who knows, you may like it so much you will want to start practicing the complete Ashtanga series.

Namaste