Posture

A while ago I had the good fortune of attending a workshop with wonderful Anusara teacher Jamie Allison  at the Atma Center in Cleveland Heights. I have taken workshops with Jamie before & have never been disappointed.

The workshop was a wonderful refresher on how to properly align one's self to avoid injury while practicing yoga asana or simply standing in line at the grocery store.

Because Jamie is an Anusara instructor, there was much talk of "loops" & "spirals" & such. Honestly Anusara verbiage can make my head spin.  So, I try not to get lost in the lingo.

Here are the directions for proper alignment as I understand them mentally and feel them physically. If any Anusara instructors wish to correct or comment, you are greatly welcome to do so.

In Tadasana:

1. Stand with feet hip width apart. The outside ankle bone lines up with the greater trochanter(the big outside thigh bone) All 10 toes point forward.
2. Lift up through the toes and spread them wide. Spread the toes evenly through the great and little toe. Get the feeling of the little toe wanting to touch the heel.
3. Lift up through the inner and outer arches of the feet.
4. Draw your awareness to your heels and energetically (isometrically) lift the heels and move them back.
*we are not really lifting the feet here. We are simply finding balance between the front and back of the feet.
5. Press the shins in towards one another.
*Very subtle movement. To get an idea of how this feels, lean forward, place your hands on the outsides of your lower legs and kind of press the lower legs towards the mid line. Again, there won't be much movement.
6. Bring you awareness to your knees. Take note to neither lock the knees nor bend them.  If your feet, ankles and shins are aligned, your knees will feel charged up and buoyant.
 *this was the most awesome feeling. My knees are often very cranky and I let the thighs do most of the work by keeping a very slight bend in my knees. However, lining up correctly through my lower body allows my knees to be an integral part as opposed to a couple of bystanders. I don't know how else to explain it.
7. Press the thighs back and wide. Literally. take your fingers to your thighs and press them back. Now find the widening in the sit bones.
8. Engage the pelvic floor *think kegel exercises.
9. Scoop the tailbone.
10. Bring the hands to the bottom of the rib cage and lift through the side body.
11. Raise the shoulders up. This is a very exaggerated movement. Really lift the shoulders up towards the ears. Then move them back and allow the shoulder blades to move down the back and hug in towards the heart.
12. Keep the shoulders active. Relax the arms.
13. Lengthen through the sides of the neck. Find the place in your vision where your eyes are balanced between the upper & lower lids.

Rest here & breathe.

aging

"How is it possible, don Juan," I said, "That you could be younger than I?"

"I have vanquished mind," he said ..... "I dont' have a mind to tell me that it is time to be old. I don't honor agreements in which is didn't participate. Remember this: It is not just a slogan for sorcerers to say that they do not honor agreements in which they did not participate. To be plagued by old age is such an agreement."

~from "Magical Passes" by Carlos Castenada ~

About "Fierce Medicine"

 I have been wanting to sit and write about Ana Forrest's book Fierce Medicine for a while now.  I have started posts but have always felt too wordy or unclear in my message.  I was afraid that someone would be misinformed or I would look like a gibbering idiot. This is why I don't get a lot of stuff finished.

But enough about that. Bottom line is this: Fierce Medicine is not an airy faery book about whistling through your 3rd eye and dancing in your heart with unicorns. This is the gritty story of Forrest's life and how she became who she is today. She shares practices that can help one realize her fears & speak her truth. She also shares some wonderful meditations, breathing exercises and ceremonies to assist with releasing those deep emotional ouchies that never seem to heal. And if you are not into going that deep with your practice, she offers great stretches to open through the neck and shoulders, build up the core and ease back pain.

Forrest's writing style is simple and honest. She evens drops the f-bomb a couple of times - but only a couple. This is a book for the common person. I did not get a Lulumon, hard tail, shiny bamboo floor feeling from her writing.  But I got the feeling that maybe what I am looking for in my own practice and life - healing, strength, courage - Kali ferocity - is attainable. And maybe I am worthy of it.

Nice and Gentle sun salutations

This is a pretty simple introduction to surya namaskar or sun salutations. If the practitioner is just beginning her yogic journey or if the body is achy due to stress or lack of regular asana practice, it is good to slowly build up to what one might  consider to be an "advanced" practice.

Please move mindfully and with respect for yourself.

And as always consult your physician before beginning this or any other exercise program.



First, let's warm up.

Begin in tadasana. Be here for a few cycles of breath. Feel as though you are collecting energy from earth and sky on the inhalation. Then distributing this energy through your whole being on the exhalation. Allow yourself to rest in the present moment.

Inhale urdhva hastasana
On the exhale, bring the arms to the sides, bend- bend- bend the knees. Let the shoulders comfortably round forward & roll the the body down towards the toes.

•   - feel the contraction of the lower abdominal muscles that occurs at the end of a deep exhalation. & maintain. 
•   - Let the back relax. Only go to your comfort level.

Inhale - press down into the feet, gently pull the lower belly back and up and roll back up into tadasana & then urdhva hastasana. 

•   - As you move through this see if you can really connect to the movement of the spine. Allow your mid & upper back to be heavy as you roll up. 
• Open up through the chest when in tadasana by rolling the shoulder blades down the back and moving into a slight backbend.

Pull back to center. Nice natural line in the spine. 

 Move into chandrasana - both sides

• Be aware to keep the lower back happy by keeping the tailbone tucked & the core active.  

Move back into urdhva hastasana

Repeat this sequence 3 x.

Move  into tadasana. 

Inhale the arms overhead. 

Exhale, roll the body down - bent knees. 

    Bring the fingertips to the floor beside the outsides of the feet if you can reach w/out straining. Or   bring hands to the sides of the legs if fingers won't reach the floor. Or if you are working with blocks, use those. 

On an exhalation, find yourself in uttasana 

Inhale - press the hands into the shins or thighs or fingertips into the floor. Keep the head and neck in line with the spine as you lengthen out to a flat back. 

• Grow your spine long and forward as though you are reaching through the back in order  to touch the wall or whatever is in front of you. 

Exhale uttasana

Step the right foot back then drop the right knee down to move into ashwa sanchalanasana

• allow yourself to work with bent knees in uttasana if you are a beginner or if your back and/or hamstrings are especially tight. 
• Placing a block under each hand will help in lengthening the spine and activating the core. 

With an exhalation straighten the left leg. As you inhale bend the knee. Repeat 3 - 5 x. 

The last time the leg is straight, just rest there. Press fingertips into the floor/ blocks. 

Inhale the spine long.

 Exhale relax the torso out and over the extended leg. Breathe deeply.

Move back into ashwa sanchalasana

Curl the toes of the right foot. Press into the ball of the foot. Lift the knee off the floor. Step the right foot next to the left for uttasana. 

Inhale. Press the hands into the shins or thighs or fingertips into the floor/blocks and lengthen into a flat back. 

Exhale uttasana. 

Inhale. Step the left foot back for ashwa sanchalasana. 

Repeat on this side. Ending back in uttasana.

& here we go:

From uttasana, inhale into tadasana - arms overhead. 

Exhale move into uttasana

Inhale to a flat back.

Exhale uttasana

Inhale step the right foot back for ashwa sanchalasana Finish your exhalation here

Inhale move the left knee back beside the right. 

Tuck your upper arms into the sides of the ribs. Lift up through the hips. With control lower chest and          chin towards the floor for a modified 8 point pose (knees, chest & chin)

Slide down onto the belly. 

Move into sphinx or bhujangasana (cobra)

Lift up into table top (hands and knees)

Move into half dog hold here. 

Slide hips to heels for child's pose. Rest here.

Move into Table top

Curl the toes under. With an exhalation move into downward dog (adho mukhasavasana) *this link has     an o.k explanation for moving into the pose for beginners. 

Walk feet and fingers towards one another, bringing yourself back into uttasana

 Inhale to a flat back.

Exhale uttasana.

Inhale up to tadasana arms overhead. Exhale, anjali mudra (hands at heart)

Repeat this sequence stepping back with the left foot into ashwa sanchalasana

Move through this practice 2 to 4 more times. 

Finish your practice by lowering yourself to the floor. Moving to your back. 

Relax into reclining twist Hold for at least 30 seconds to 5 minutes on each side. 

Move into savasana

And Relax

Namaste

Truth

Lovely piece of writing and truth from Yoga Demystified. 

Blessings

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looking for the lorax: Yoga for neck and shoulders

looking for the lorax: Yoga for neck and shoulders: "Very rarely do I plan what asanas to bring to my yoga students anymore. I have learned that most class plans go awry. A nice hip opening ..."

a practice for a quiet mind

One my biggest challenges is simply rolling out my mat then stepping onto it. For the longest time I felt that if I did not have a complete hour or longer to dedicate to asana & pranayama, the practice simply wasn't worth doing. However the "hour" rarely, if ever presented itself.  & I found myself just getting tighter & crankier. 

So, practice, whether it consists of 5 minutes of pranayama & 5 minutes of meditation or holding one pose then a counterpose on both sides of the body is still practice - & very beneficial.


So, here is a suggestion for a short 15 - 20 minute asana practice to help you ground, center & quiet your mind for the challenges of your day or to unwind after a busy day. 


*As always, practice with compassion and gratitude for your physical abilities. Please consult your doctor before practicing asana, pranayama or any exercise  
program. 




1. Tadasana(mountain) - finding your posture - acknowledging your breath - grounding down through the feet, lengthening up through the side body, opening the heart center, quieting the mind - breathing in gratitude, compassion & acceptance.


2. standing yoga mudra holding for 5 breaths 


3. uttanasana(forward fold) - place hands on shins or thighs - inhale lengthen/straighten through the spine - exhale uttanasana - 3x


4. Rishi's posture - hold for 3-5 breaths each side - relax into uttanasana in between left and right side


5. uttanasana 


6. Inhale to tadasana - moving into a slight backbend


7.chandrasana (standing crescent moon)- both sides- 3-5breaths


8. uttanasana


9. Rt. foot steps back - high lunge arms overhead - 3-5 breaths


10 exhale into low lunge. Move w/the breath, straighten the front leg w/the exhalation & bend w/the inhalation 5x


11. Low lunge - arms overhead


12. High lunge


13. Rotate into utkata konasana (goddess pose)


14. In utkata konasana, inhale arms overhead, straighten legs. Exhale into goddess with hands on thighs - kapalabhati breath. Inhale arms overhead, straight legs. Repeat 3x


15. Tadasana


16. Steps 8-13 on opposite side. Hold utkata konasana for 3- 5 breaths


17. Tadasana


18. vrksasana (tree pose) - rt. knee bent - 3-5 breaths


19. Step back w/right foot - lunge. Move through a sun salutation slooowly. Hold each element for 3 - 5 breaths.


20. Tadasana


21. Steps 18-20 opposite side


22.malasana (yogic squat)


23. baddha konasana (cobbler's pose)


24. Navasana (boat pose)


25. Move from navasana into baddha konasana - 3 - 5 x


26. baddha konasana - relax forward w/a straight spine.


27. supta baddha konasana (reclined cobbler's pose) relax here as long as you need.


28. Savasana


Namaste

Helloooo

This blog has come about because, quite frankly I have more ideas than I have time. And when the occasion arises that there are a few minutes to spare or steal, I have wonderful, fun ideas. & this is yet another one.

I like - really enjoy yoga, dogs and writing. There are other activities that I enjoy too - hiking, gardening, reading so on and so on. But dogs, yoga and writing are the big 3. I am not a very strong writer anymore, but still enjoy putting pen to paper or fingers to keypad and letting loose.

So, I have a blog about dogs (well, more about my dog), and a blog with writings on a hodgepodge of subjects. So, here is my blog about yoga. I guess it could be called "yet another blog about yoga" considering how over-saturated the blogosphere is with yoga blogs.

What this blog will contain remains a mystery.  Could be that this will be the only post (back to the time thing). To my faithful fellow practitioners/students - I am hoping to post sequences here. Probably not what we do in class  since I tend to not remember those. :( But sequences of some sort. As for the rest..... who knows?

At any rate, I hope you enjoy whatever is here. Please feel free to check out my other blogs. All comments, good, bad or indifferent are appreciated.


May we all know peace






Namaste






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