Our newsletters are seasonal!
The holidays are behind us, the New Year upon us, and winter is in full swing. Embrace it! The new year (and new decade) offers the opportunity to make changes. And remember, the small stuff adds up, so don't feel pressured to make unrealistic resolutions that you might not be able to stick with. But do take some reflective time to consider new ways to improve your well-being in 2010. Give yourself something to look forward to: a rejuvenating trip (perhaps a Montana yoga retreat?), little luxuries like carving out daily reading or yoga time, feeling healthier by eating better.
On the Cowgirl Yoga blog, I'm exploring 12 days of New Year's Resolutions (like the 12 days of Christmas song that was my 4 year old daughter's favorite this season). They're not hard, and they're fun. They may not appear to be drastic or hugely life-changing at first glance, but the potential for that is there; it's all what you do with it, right? And I like the idea that it all adds up. Making small changes now promises cumulative results later.
So, just because the holidays are over doesn't mean the wonders of winter are. Read on for our Winter One-Pose Wonder, and special offers on our winter wonderland retreats!
Winter One-Pose Wonder:
Shoulder Stand at the wall
One of my 12 days of New Year's Resolutions: do at least 7 minutes of yoga a day. I got this one from Realistic Resolutions from Dr. Oz, and adore it. I used to have the mindset that if I couldn't do a "full" practice, no yoga would be done; the old all or nothing approach. But then I realized the power of one or a handful of poses; basically, some is always better than none when it comes to yoga. And 7 minutes? I like how he says, Most people aren't brazen enough to admit they can't carve out seven minutes in their schedule.
Many of us want to kick off the New Year hardcore, and that's fine. But don't forget to add some yin to that yang, especially if you lived large during the holidays. This one-pose wonder (well, it's really a 2-for-1) fits very nicely into the 7 minutes slot. But feel free to make it longer too.
Step 1: Viparita Karani (Legs Up the Wall). A wonderful wind-down at the end of a long winter's day, Viparita Karani will help harness ungrounded energy and transition you towards bedtime.
- Stand with your side against a wall so that your shoulder is touching it. Sit down, maintaining that close connection to the wall.
- In one movement, swing your legs gently up the wall and lay your torso down on the floor. You'll then need to shift your hips away from the wall a few inches; experiment with a position that feels right for you. If you have tight hamstrings or lower back issues, you can put a folded blanket underneath your hips for support.
- Once you get settled, make sure you have some distance between your feet and take your arms away from your body, palms up. Let your head rock gently from side to side; bring it back to center and close your eyes.
- Stay here anywhere from 5-15 minutes, focusing all attention on your breath.
Step 2: Sarvangasana (Shoulder Stand). Called the "queen of asanas", shoulder stand addresses many bodily complaints. You should practice shoulder stand under the guidance of a yoga teacher, to ensure that you are setting things up correctly. This version, done at the wall, is easier to come into while remaining aligned.
- From Viparita Karani, bend your knees and place your feet on the wall. Lift your hips, and immediately bring your hands to your low back for support (your knees should line up over your shoulders).
- Slowly and carefully straighten your legs, one at a time, keeping feet together and on the wall. Hands remain on the low back.
- Stay here anywhere from 5-15 minutes, focusing all attention on your breath
Yoga & Ski Retreats 2010
Come to Montana's winter wonderland for skiing, sledding, sleigh rides and more. Our all-inclusive yoga & ski retreats now blend alpine and cross-country skiing; this combo maximizes our winter fun, and connects both techniques to our yoga practice. It's an amazing active vacation, so come ready to put your muscles to work!
Our elegant log lodge is an exclusive, cozy inn that we have all to ourselves. Our yoga will be inspired by majestic Lone Peak (that's it at left!), as seen from the floor to ceiling glass windows surrounding our yoga space; we'll enjoy downtime by the fireplace, sitting in the sauna or just relaxing with a glass of wine at our mountain refuge. We'll have a sleigh ride one evening, and dinner in a mountainside yurt on another!
We're offering a long weekend retreat January 28-31, and a
5-day retreat March 7-12. Newsletter subscribers will get 10% off either retreat if you book by January 15.
What are you waiting for? Reserve now!
JADE Yoga's ad featured me and my daughter Morgane, in the December '09 issue of Yoga Journal
Wishing you a happy and healthy winter season. Let's keep connecting in 2010: follow me on Twitter for the Cowgirl Yoga daily update, and become a Big Sky Yoga Retreats fan on Facebook.
Yeehaw & Namaste,
Margaret Burns Vap,
Head Cowgirl Yogini
