Adho Muhka Svanasana (downward facing dog)

Here's a classic pose we all should know and love, Adho Muhka Svanasana, or Downward Facing Dog. This pose is technically an inversion which make it incredibly calming to the nervous system, but also is a strength building pose, especially when held for longer periods of time. Downward Facing Dog is like a homecoming to the seasoned practitioner, promoting a quiet mind and offering the body a chance to recover and rest in between other challenging postures or sequences. For the beginner, it brings us into awareness of our natural strength and ability, as well as shows our bodies how to cultivate more internal support, length and space within the body.Begin by coming onto the hands and knees. Spread the fingers as wide as possible, creating even space between all of the fingers. Take a deep breath in and with an exhale, lift the knees from the floor and reach the pelvis as high as possible. As you press evenly into the hands, feel the arms and the sides of the body lengthen. As you lift higher through the hips, allow the heels to reach toward the floor, elongating the backs of the legs. Do your best not to collapse in the chest or shoulders, and draw slightly in right below the navel. Breathe deeply and evenly for 3 to 5 rounds, with each breath, allowing the mind to soften.

Love Letters

Dearest students and beloved clients of Shelter Island,I am writing you from my apartment in Mallorca, Spain. Second story, overlooking the pool and garden below, the calm waters of the Mediterranean in the distance. The sounds of the crickets are carried through my windows on the last breath of summer. Summer. I suppose I never really knew the importance of this season until I spent a summer on Shelter Island. As a Californian, I realize now that my appreciation for the season pales in comparison to the New Yorker.Never before in my yoga career have I met a group of people more in need of a fun, relaxing, yoga filled summer. A break from the city, the grind, the pressure, the hustle. What I observed though, is that just because the sun is shining and there is wind in the sails, doesn't mean that it's that easy to switch gears and soften into the season. Once a shell is hardened by the cold it becomes difficult to penetrate.Over the course of the summer, I had the opportunity to really get to know some of you. I want to, first of all, thank you for opening your hearts to me and allowing me to see your sweet and sensetive souls. I can imagine that in such a stressful, competitive, and high pressure environment, that it might be difficult to trust, accept and open up to a new person. I am touched deeply that you did trust and accept me and I thank you from the fathoms of my heart. You reminded me, in my moments of insecurity and doubt, that I had made the right choice to come to New York. You reminded me that we are all human and that we are are bound together by this experience. You reminded me in my moments of fear and anger the importance of compassion. You reminded me that even the hardest of shells hold the sweetest of contents. I saw myself in your reflection, and in that reflection, I saw the capability that we all have to open our hearts just a little bit wider.You are the reason I am where I am at this exact moment. I literally wouldn't have made it here with out you. As the days get shorter, the air a bit chillier, as the kids start school and perhaps as you try to squeeze in one last sail, may your heart still be filled with the sunshine of the summer. And remember that I am here reflecting from afar all the love you have given me, in the hopes that it might warm your heart when the weather gets cold.Love, Cheri

Inversions Workshop

This workshop is designed for the beginning and intermediate practitioner to learn (or review) how to move safely in and out of inverted poses. Focus with be on building the strength and awareness necessary for inversions. Themes will include overcoming fears, restoring balance, and ultimately changing our perspective. Featured poses will be (but not limited to) Shoulderstand, Headstand, Forearm Balance and Handstand.Please join me on Saturday September 28th from 12:30 to 3pm at Earth Yoga, Santa Catalina, Palma de Mallorca, Spain.

Seated Figure Four

Seated Figure Four or Eka Pada Utkatasana is a wonderful standing balance pose as well as a deep hip opener.Start in Tadasana (mountain pose) and begin to soften both knees. Bring palms to connect at the heart center. Slowly shift your weight into your left leg as you bend even more deeply into the left knee. Draw in at the low belly and lift the right foot a few inches from the floor. Once you have established your balance, bring the right ankle across the left thigh, right above the knee. Allow the right knee to draw back slightly, fusing the ankle to the thigh for more stability. Deepen the bend of the standing leg to the point of healthy resistance in the outer right hip and take a few breaths here. As your body indicates readiness, raise both arms above the head, upper arms right along side the ears. Smile!