Interview With Vivianne Arango of Finca Esperanza Verde

Autumn Adams

One of my favorite parts of my job is the magnificent people it brings into my life, especially the strong, powerful and sensational women. One of those women is Vivianne Arango the owner and general manager of Finca Esperanza Verde, our host for our Nicaragua Yoga Retreat in February 2017. I’ve recently had the opportunity to interview Vivianne and I’d love to share her story with you.

Vivianne, if you’d just met someone what would you tell them about yourself?

I would tell them that I am independent and fierce. A true Capricorn! And as a Latina woman, I am very passionate. I live my life on purpose, which enables me to trust the process, be fully present, and give it everything I’ve got. It’s a way of being that has allowed me to live authentically and creatively – blessed and rewarded each day by the connection I feel to this beautiful community and our magnificent Earth.

How did you end up at Finca Esperanza Verde?

Finca-esperanza-verde-yoga-retreat-in-the-highlands

Vivianne Arango at Finca Esperanza Verde

It was to be called “Casa Gaia” – a clear vision which came to me in 2010 in a way that made me shift gears and begin to pay attention. This wild leap of faith was to be my so called Next Chapter. It appeared in a language that wanted to express itself from a deeper part of my being so I began creating a scrapbook with a design of each element of this sacred place. It would be a farm in the mountains within a cloud forest with rustic cabins and expansive views. We would be surrounded by a community who lived off the land. The campesinos would be there to teach us. It was all coming to life in the mountains of Panama, but instead, it manifested itself in the form of “Finca Esperanza Verde” in Nicaragua.

What is your vision for FEV?

We are beginning to see a good amount of growth in tourism here in the highlands. For that reason, FEV has been showing up on many eco-traveler’s radar. As a desirable destination, we are attracting more like-minded people looking to experience this land and community in a different way. I am envisioning folks from abroad who would want to join us in our efforts to build a stronger foundation that will contribute to the well-being of the families living in our surrounding communities – working together towards a common goal to preserve and protect this precious land for the next generations. We are making plans to offer small lots with cabins for those interested in investing in our dream, so they may live their dream!

How did FEV become what it is today?

The founders of Finca Esperanza Verde, an NGO from the US (Sister Communities of San Ramon), began developing an ecotourism business in 1998 in an effort to alleviate poverty in this region of Nicaragua. They brought countless visitors to the region through their cultural immersion and volunteer programs that focused mainly on health and education projects. From a modest beginning with a small lodge and two cabins, FEV has grown to become an award-winning, internationally recognized eco-lodge and farm with a complete tourism facility capable of hosting 28 guests. Today, the property covers 247 acres in a lush valley. Approximately 10% of the land is dedicated for the tourism buildings which includes the central lodge, volunteer cabins, vegetable gardens and trails; 15% is planted in shade grown coffee, and the remaining 75% of the property is a dense wet tropical primary and secondary forest as well as former pastures now being reforested.
coffee-mill-nicaragua-finca

What is your favorite part about running FEV?

My favorite part of running FEV is meeting the guests who visit the finca from all over the world. I enjoy sharing with them our latest projects or giving them a personal tour of our coffee estate. Most of the visitors are curious to learn about our daily operations and it gives me enormous pleasure to share this information with them.

What challenges have you faced running an eco-retreat in Nicaragua?

We are the keepers of this land so our job is to protect it, nourish it and sustain it in the most natural way possible. As we’ve taken on the stewardship of FEV, our biggest challenge is to maintain this extraordinary yet delicate balance between the natural environment that exists and the visiting groups and tourists it attracts. This harmony provides the solid foundation for our work where a community can thrive and the land can keep providing for all of us. Therefore, our most important work here is to teach the children of the community to respect their land and to show them by example the appreciation we have for our planet and what it means for their future and the future of their children.

You do a lot for your local community. Would you like to share more information about your involvement?

FEV is situated in the midst of the rural village of La Chispa. The farm provides members of this community with a very unique opportunity to support and be supported by a premier tourist attraction. This is offered as an activity when you visit the finca through our Green Hope Foundation program. Travelers wishing to be more than tourists have the opportunity to make a difference in the lives of local Nicaraguans by visiting their homes to experience a cultural exchange. FEV also supports the community with an elementary school – “Escuela La Chispa”. The facility was built by FEV in 2001 with the help of volunteers and community members. It is located on a dedicated parcel of land inside the FEV property, just a 7 minute walk from the main lodge. A recent addition of 2 new classrooms and a small traditional kitchen was completed this year through the generous donation of guests from Spain and Holland. There are 45 kids attending from grades 1-6 plus 6 more in Pre-school.
Escuela-la-chispa-nicaragua-yoga-retreat

We love Nicaragua and hosting yoga retreats in Nicaragua. How did you become involved in the yoga community? How have you seen it evolve?

FEV is a little oasis in the highlands of Nicaragua. I love doing yoga here and I know how enjoyable it is for most of our guests as well. It is the perfect destination to clear your mind and connect with Mother Earth. In these uncertain times we are all searching to get away from the stress of our daily lives. At FEV we offer a holistic sensory experience in an inspiring and nurturing environment. What is really exciting is in the past several years we’ve seen yoga retreats evolve on many levels. Groups are looking to find a yoga destination for personal renewal where at the same time they can experience a connection with the local community. Visitors want more than just a destination – they want to get involved on a more personal level. We are excited about this new interest because it definitely works in harmony with our philosophy and mission.

What can your guests expect during their stay?

The unique “eco” experience at FEV is built around the beautiful forests, shade-grown coffee, 60 – 100 mile views, fantastic birding, a well maintained trail system, care and restoration of habitats and the watershed, reforestation of native trees, extensive use of local building materials, “green building” techniques and renewable energy systems (hydro and solar). Visitors to FEV experience a level of quality and comfort superior to any mountain accommodations in Nicaragua. It is an opportunity to live extremely close to wild nature with the benefit of being safe and comfortable.

Your food is amazing. Would you like to share your food philosophy?

Keeping it simple – that is our motto! From farm to table vegetables and locally sourced meats and dairies, FEV’s seasonal menus are served family style. Our two amazing cooks – self taught women from our community – prepare traditional Nica dishes from scratch creating beautiful dishes using only the freshest ingredients with the occasional Asian or Caribbean fusion!

What is a typical day like at FEV?

On any given morning, you’ll get a 5 am wake up call by the howler monkeys! By 6 am farm workers are busy tending to their chores; the sound of the “tortillera” tapping the masa for the tortillas made fresh each morning; the early rising birders are out to catch the first glimpse of their target birds. There is the aroma of freshly brewed coffee in the dining room while the crew prepares to serve breakfast. Sunrise yoga in the pavilion. You’ll hear the bell ring promptly at 7:30am to call for breakfast, then again at noon for lunch and later at 6:30 for dinner. The day evolves around meals, hiking the trails or touring the coffee estate with the “Mandador”, our coffee manager. You may want to relax in a hammock in our open air pavilion enjoying a good book while gazing into the majestic westerly view of the mountains. You can choose to take a walk and listen to the exotic sounds of the tropics. While on the Blue trail take a dip in the waterfall. Each weekday morning, the school children walk in front of the lodge heading to class. Stop by the school to say hola on your way down the Red Trail. Daytrippers arrive by foot or hitch a ride on our FEV truck. Everyone mingles, the day is full of activities. Before you know it, the evening arrives to greet you with a spectacular sunset. More yoga. The perfect ending to an active day in a peaceful place.
handmade-tortillas-nicaragua-yoga-retreat

Your team maintains miles of hiking trails. Which hiking trail is your favorite and why?

It’s hard to pick a favorite. Each of our 5 hiking trails are quite unique in their own way. But if I had to choose one I would pick the Blue Trail. It offers a first time visitor lots of different features and diverse wildlife, all within an hour’s walk. At the end of the hike there’s a wonderful swimming hole with a waterfall where you can take a refreshing dip. Continue on the trail and you will find our butterfly sanctuary. It’s one special moment after another.

FEV is a pretty sensual place… the flavors, smells, sights and sounds. How would you describe these?

FEV is a place where natural elements artfully blend together to balance one another. Minimalism balanced with quality; wild jungle balanced with comfort; rich woods, brightly colored flowers and wild calls surround you. One could call it a jungle Zen! It is clean, light, and open – and at the same time, personal, comfortable, even romantic.This combination of mountain wilderness blended with modern comforts is present in the architecture and design of the property, in the accommodations, and in the food. We like to believe we are giving our guests an experience that doesn’t take them out of the local culture but rather immerses them in the best of Nicaragua.

FEV is involved with many university and high school programs. What types of groups are coming to FEV right now?

The former owners of FEV introduced the finca to several high schools, universities and birders from North Carolina where they were from. We have continued to host these diverse groups because of our commitment to their cause, an important part of our mission today and one that we feel we can build on. We’ve been promoting our finca to grad students, yoga studios and other groups interested in learning what we do and to help us continue with the important work of sustainability.

FEV is a birder and nature lovers paradise. Tell me about your favorite sightings.

We have many beautiful creatures which call FEV home. I enjoy seeing and hearing the howler monkeys as they swing across the canopy close to the lodge. The sighting of a Rainbow Toucan is always a treat. But there is nothing quite like watching a Mama Sloth with her baby in tow moving ever so elegantly from one tree limb to another. Pure grace!

hummingbirds-nicaragua

A Long Billed Hermit Hummingbird photographed by John Diener Research Curator of Ornithology at North Carolina Museum of Natural Science.

And just for fun, chocolate or coffee?

Coffee

If you were an animal what would you be?

A Lioness.

Vivianne and I hope to see you in the Nicaraguan highlands soon. Join us for our yoga retreat in the mountains of Nicaragua: Yoga in the Clouds February 11-18, 2017.

Love and Light

Autumn

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Smoothie bowl: 101

Kelsey Bushong

Smoothie bowls. They are everywhere. Or at the very least, posted up on every foodie-nutritionist instagram/blog. So, here I am telling you that, yes, you should make them. And yes, I am totally down with this food fad.

FullSizeRender_3

Here’s the thing I really like about the smoothie bowl craze, it’s a process (if you want it to be). Now, I’m not saying they are hard to make, I am saying that you intentionally pick out your ingredients, blend, pour, and decorate with all the goodness you can find. Have you ever heard of mindful eating? For me personally, making these delicious, nutrient dense bowls of vibrant color are the epitome of mindful eating. Consciously deciding on the flavors and colors, arranging the toppings in an artful pattern, and then enjoying and being grateful for the fact that you get to consume such goodness. Amen to that!

Anyways, let’s get down to it.

First off, you need a base. Now, with my smoothies I tend to add a bit more coconut water, but with smoothie bowls it’s nice to leave them thicker so that they hold up everything on top. I more often than not use all frozen fruit in order to achieve that thickness and I always use coconut water as my liquid. I also try and add some sort of superfood to my base such as spirulina, maca, camu camu, probiotic, fish oil…you get the idea. Spirulina makes a deep and intense green which adds to it’s amazingness!

Smoothie bowl base ideas:

Green: kale (fresh or frozen), frozen banana, frozen pineapple, frozen mango, spirulina, ginger, coconut water.

Acai: acai (you can buy frozen packets at health food store; near the frozen fruit!), frozen strawberries, frozen bananas, frozen blueberries, water.

Purple: Kale (frozen or fresh), maca, frozen strawberries, frozen blueberries, frozen bananas, coconut water.

The options are really endless. You can find young coconut meat in the frozen section and add that with coconut water, raspberries and banana and you’ve got a gorgeous, vibrant pink base. Really, it’s all about experimenting!

Now onto my favorite part…toppings.

I more often than not buy these in the bulk section at my grocery store, but lately I’ve been seeing the brand nutiva popping up at target for SUPER cheap and they have great hemp seeds, cacao nibs, goji berries, mulberry, and chia seeds. When it comes to the fruit, I like to mix both fresh and frozen fruit for texture. Fresh banana and frozen raspberries are a favorite combo of mine.

Some other great toppings: Hemp seeds, bee pollen (local source!), pumpkin seeds, shredded coconut, granola.

And last but not least, a new favorite thing of mine to do is adding a nice swirl of almond butter on top. You achieve so much texture with creamy, crunchy, and soft when you add something from each of these categories. The next thing to do is to get after it and be creative with placement, which is super fun 🙂

Some inspiration:

Let’s here your favorite combinations for post yoga fuel!

Kelsey Bushong
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What’s A Bandha?

Autumn Adams

Hey yogis, I’m here to clear things up about the bandhas. I’ve been to more than my fair share of group classes in which the yoga instructor says something along the lines of “engage mula bandha” without any extra guidance. There are so many new yoga students right now and honestly I’d like to give you a hand, to demystify the bandhas, and encourage you to keep coming back to your yoga mat time and time again. I know experiential guidance is even more powerful than just reading, but this blog post will at least get you started in the right direction… if you still need more clarification feel free to message me or join me for a Bandha Workshop.

WHAT ARE THE BANDHAS?

Bandhas are the activation and engagement of muscle fibers, in strategic areas in the body, that support in the toning and lifting of the systems of the body against the natural laws of gravity. Bandhas are used to stabilize the spine AND to draw kundalini upward.

3 Main Bandhas:

  1. Moola bandha (mula bandha)- The root lock
  2. Uddiyana bandha- Upward flying lock
  3. Jalandhara bandha- The throat lock

2 Secondary Bandhas:

  1. Hasta bandha- hand lock
  2. Pada bandha- foot lock

MULA BANDHA- “THE ROOT LOCK” (PERINEUM OR CERVIX RETRACTION LOCK)

Mula bandha forces the prana upward and prevents it from escaping out the lower outlets.

Mula Bandha Basics:

  1. Begin by practicing in a seated posture.
  2. Isolate the different parts of the pelvic floor (front-stopping pee, back-stopping poo, middle- pulling in and up (without engaging front or back))
  3. Lift from the perineum (male) or cervix (female); similar-ish to a kegel

Activating and engaging mula bandha tones and supports the internal organs of the lower abdominal cavity and brings much needed awareness to the space between the pubis (front) and the coccyx (back). This connection between front body and back body is usually saved for the psoas muscle, which due to habitual patterns of hip flexion in what we do for work and play is one of the major causes of lower back pain. Continuous awareness of the space between the pubis and coccyx and sitting bones in yoga poses and transitions can help alleviate already existing tightness, tension and/or lower back pain and can reduce the potential of lower back injury.

Gross (clench) vs. Subtle (lift) action

Practicing with a more gross, clenching sensation is okay when you’re learning to identify the muscles necessary to perform the bandhas, but in a regular asana practice the engagement is much more subtle… perhaps 20%.

Get Familiar With Your Pelvic Floor

Physiologically, this bandha is a diamond shape hammock of muscles that spans the space between the bones of the pubis in the front, the two ischium (sitting bones) on the sides and the coccyx in the back. These are your coccygeus, iliococcygeus, and the pubococcygeus muscles – known together as your Levator Ani, which form a part of the pelvic floor.

UDDIYANA BANDHA (THE ABDOMINAL RETRACTION LOCK)

Uddiyana bandha unites apana and prana at the navel center, the bandha described is called the rising or flying bandha.

Uddiyana Bandha Basics

  1. To learn Uddiyana Bandha practice in either a seated posture (with spine long) or standing posture with feet hip width and hands on thighs.
  2. Inhale fully inflating belly and lungs then exhale fully and forcefully until empty.
  3. With the breath held out draw your diaphragm in and up to hollow out the belly.
  4. Release your breath and uddiyana bandha when you cannot hold the breath comfortably any longer.
  5. Never exhale or inhale AS you move the body into the lock. Breathe after or before movement as appropriate.

Uddiyana Bandha increases vitality, toning effect on the visceral organs, muscles, nerves and glands, stimulates blood circulation and absorption. The heart is gently massaged and squeezed by the upward pressure of the diaphragm. The suction or negative pressure in the thorax draws venous blood up from the abdomen into the heart and at the same time, arterial blood is drawn into the internal organs.

Chakras most affected are:

Manipura (solar plexus), Anahata (heart), & Vishuddi (throat).

*contraindications: stomach or intestinal ulcers, uncontrolled high blood pressure, heart disease, glaucoma or raised intracranial pressure

JALANDHARA BANDHA (THROAT LOCK)

Jalandhara prevents an upward leakage of prana. Jalandhara regulates the circulatory and respiratory systems, stimulates the thyroid to balance metabolism, and is said to cure diseases of the throat.

Jalandhara bandha basics:

  1. Can be practiced in most postures.
  2. Full expression: shoulders up, chin to chest and jawline back.

Chakras most affected are:

Vishuddi (throat)

*contraindications: uncontrolled high blood pressure and heart disease

MAHA BANDHA (THE GREAT LOCK)

Maha bandha, or the Great Lock, is a combination of mula bandha, uddiyana bandha, and jalandhara bandha. Maha bandha should only be practiced under the guidance of an experienced teacher.

Don’t worry if bandhas continue to feel foreign. As you continue your yoga practice you will become more aware of the inner workings of your body.

Resources:

Pelvic Floor Dysfunction No More!

https://yogainternational.com/article/view/uddiyana-bandha-step-by-step

http://www.yogajournal.com/pose/net-bearer-bond/

https://www.jenreviews.com/yoga/

Autumn Adams
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Sanskrit Basics for Yogis

Autumn Adams

Sanskrit Glossary

A

Adho Mukha Svanasana: Downward Facing Dog
Ahimsa: Nonviolence
Ajna: Third Eye Chakra
Anahata: Heart Chakra
Aparigraha: Non-attachment/ non-greed
Ardha Matsyendrasana: Seated Half Spinal Twist
Ardha: Half
Ardha Chandrasana: Half Moon Pose
Asana: A steady, comfortable posture
Ashtanga: The Eight Limbs of Yoga (elaborate)
Asteya: Nonstealing

B

Balasana: Child’s Pose
Bandha: An energetic body lock
Bhujangasana: Cobra Pose
Brahmacharya: Moderation

C

Chakra: Energy center in the body
Chaturanga Dandasana: Four Limbed Staff Pose

D

Deerga Swaasam: 3 Part Breathing
Dhanurasana: Bow Pose
Dharana: Concentration
Dhyana: Meditation

G

Garudasana: Eagle Pose

H

Hatha: Sun-moon, physical aspect of yoga.

I

Isvarapranidhana: Surrender

J

Jalandhara Bandha: Throat Lock
Janusirshasana: Head to Knee Pose

K

Kappalabhati: Skull Shining Breath/ Rapid diaphragmatic breathing
Kleshas: Afflictions, include: Avidya- ignorance, Asmita- “I am” ness (egoism), Raga- attachment, Dvesha- repulsion, Abhinivesha- will to live
Koshas: Layers/sheaths of our being (5) Annamaya kosha, Pranamaya kosha, Manomaya Kosha, Vijananamaya kosha, and Anandamaya kosha.

M

Manipura: Solar Plexus Chakra
Mantra: Mystic sounds representing a particular aspect of the divine vibration. Used as an object for meditation.
Matyasana: Fish Pose
Mudra: Energetic seal, often a hand gesture.
Mula bandha: Root lock; perineum/cervix retraction
Muladhara: Root Chakra

N

Nadi Suddhi: Alternate Nostril Breathing
Namaste: The divine light in me honors the divine light in you. A common greeting in Hindu cultures.
Natarajasana: Dancer’s Pose
Netra Vyaayamam: Eye Exercises
Niyama: Observances including 5 ethical precepts

O

Om: Sacred sound vibration.

P

Parsvakonasana: Extended Side Angle
Paschimotanasana: Seated Forward Bend
Prana: Energy/life force
Pranayama: Breathing exercises

S

Salabasana: Locust Pose
Santosha: Contentment
Sarvangasana: Shoulderstand
Satya: Truthfulness
Saucha: Purity
Savasana: Corpse Pose
Setu Bandhasana: Bridge Pose
Sirsasana: Headstand Pose
Sukhasana: Easy Sitting Pose
Surya Namaskara: Sun Salutation
Swadisthana: Sacral Chakra
Svadhyaya: Self study and study of spiritual books

T

Tadasana: Mountain Pose
Tapas: Discipline
Trikonasana: Triangle Pose

U

Uddiyana Bandha: Upward Flying Lock
Urdhva Mukha Svanasana: Upward Facing Dog Pose
Ustrasana: Camel Pose
Utkatasana: Chair Pose
Uttanasana: Standing Forward Bend/Standing Forward Fold

V

Vasisthasana: Side Plank Pose
Virabhadrasana I, II, II: Warrior 1, 2, & 3
Vishuddi: Throat Chakra
Vriksasana: Tree Pose

Y

Yamas: Restraints that promote inner peace and avoid behaviors that bring suffering and difficulty
Yoga: To yoke; Union
Yoga Nidra: Yogic Sleep

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What’s the Difference Between Cobra Pose & Upward Facing Dog

Autumn Adams

As a new yoga student it can be super confusing when the yoga instructor isn’t exactly clear on the difference between cobra pose and upward facing dog in a vinyasa flow class…. so lets take a moment to clear things up and help you figure out which one is best for your body.

Step 1: Let’s take a moment to look at each pose separately

Cobra Pose Sanskrit: Bhujangasana

yoga-pose-cobra-pose

Bhujangasana or Cobra Pose strengthens the muscles of the back, legs, and arms. It is often taught toward the beginning of a vinyasa flow class or as a preliminary backbend to deeper backbends.

Here are 7 Tips to Improve Alignment in Bhujangasana

  1. Lie on the floor on your belly with hands underneath your shoulders and fingertips just back behind your collar bones.
  2. Either squeeze your legs together or take them so they’re hips width distance. Press your toe nails into the mat and engage your legs. Press your pubis (commonly called your pubic bone) into the mat and think of lengthening your tailbone down toward the earth (this will help take some of the compression out of the lower back).
  3. Draw your elbows in and shoulder blades down your back.
  4. With an inhale breath peel your chest up off the mat using the strength of your back. Gaze is forward and down with the jaw line drawing slightly back to maintain length in the cervical spine.
  5. Think of engaging your lower abdominals to provide stability to your lower back.
  6. Elbows stay bent in Cobra Pose. And shoulders continue to draw down your back.
  7. You may use the strength of your arms to lift a little higher, but know to back off when you feel any compression in the lower back.

Exhale to come out of the posture.

Upward Facing Dog Sanskrit: Urdhva Mukha Svanasana

urdvha-mukha-svanasana

Upward Facing dog is used most commonly in a vinyasa class as a linking posture that links Chaturanga Dandasana to Downward Facing Dog (Adho Mukha Svanasana). It is important to maintain stability through your center and keep your legs engaged.

Here are 7 Tips to Improve Alignment in Upward Facing Dog

  1. Since upward facing dog is normally taught from Chaturanga that is how we will address it here. To make sure your shoulders are in the right place for your upward facing dog it’s important to press forward on your toes when you take your chaturanga, so your forearms are perpendicular to the floor and your upper arms are parallel to the floor.
  2. With an inhale begin to pull your chest forward through the arms and roll over the tops of the feet.
  3. Your legs are engaged. Tops of your feet pressing into the mat with legs and pelvis off of the floor.
  4. Your arms are straight and perpendicular to the floor with your shoulders stacked directly over your wrists.
  5. Engage your lower abdomen to maintain stability in the lower back.
  6. Gaze (drishti) can be forward or up, but make sure you’re not dropping your head back and collapsing into the cervical spine.
  7. When you’re in the posture make sure your shoulders aren’t lifting up to the ears. Shoulders are drawing down and back is the shoulder blades draw in and down.

Exhale to exit the posture.

Step 2: Let’s Compare Cobra Pose and Upward Facing Dog side by side

Cobra Pose

Upward Facing Dog
Elbows bent and drawing in Elbows straight
Hips and legs are on the ground Hips and legs are off the ground
Tops of feet pressing into mat Top of feet pressing into mat
Legs together or hips width If coming from down dog feet are hips width
Lower abdominal muscles engaged Lower abdominal muscles engaged
Shoulders drawing down the back (away from the ears) Shoulders drawing down the back (away from the ears)
Gaze is forward and down Gaze is forward or slightly up
Tailbone drawing down toward the floor Tailbone drawing down toward the floor
Inhale to enter/exhale to exit Inhale to enter/exhale to exit

Step 3: Now the big question: Should I be practicing Cobra Pose or Upward Facing Dog?

Cobra Pose is truly a foundational posture. It’s great for improving strength of the lower back and reducing lower back pain. It helps lay the groundwork for deeper backbends by warming up the muscles of the back. This posture also strengthens the glutes, legs and arms. Cobra pose is a safe way to backbend in a vinyasa class for almost everyone. If you have any limitations in your lower back I highly recommend practicing cobra pose. I do not recommend straightening the arms. And I encourage you to be mindful as you backbend, so you’re not compressing the lower back… especially as your back becomes more flexible.

Upward Facing Dog is common mostly in vinyasa style/power yoga classes. I think that it is important to be able to move from high plank to chaturanga (low plank) to upward facing dog to downward facing dog without bringing the hips, knees, thighs down to the mat. If you have the strength to do that you have the strength in your core to support the lower back in this posture.

I recommend always warming up your lower back with a few rounds of low cobra before moving into upward facing dog… so that may mean that you take the first three vinyasas of your yoga class with cobra pose instead of upward dog.

If you’re new to yoga start practicing cobra pose and once you feel strong and confident in cobra begin to practice upward facing dog. Remember the tips I’ve listed here and enjoy your practice.

Please feel free to contact me if you have any questions.

Love and Light,

Autumn

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