Rox Does Yoga

Yoga, Wellness, and Life

Teacher Training Weekend: Saturday Pranayama May 25, 2011

Filed under: breath,teacher training,yoga — R. H. Ward @ 6:45 pm
Tags: , , ,

This month at teacher training is Breath Month! At Saturday’s teacher training session, we started work on pranayama, which are breathing exercises designed to improve the flow of energy in the body. Life energy, or prana, is what enlivens all of us, what makes us alive. Prana courses through the body, giving us energy, helping our cells do their work, and healing any problems. Breath is the mechanism by which prana is able to move in the body, so by deepening the breath, we can increase the flow of prana, and by practicing other breathing exercises, we can affect our energy levels and our mood and even heal illness.

So far in teacher training, we’ve studied the yamas and niyamas (moral practices), and asana (physical postures), all of which I’m completely on board with. Now, though, we’re getting into the realm of New Agey stuff. I don’t know how much I buy into the prana thing, or the concept that by practicing certain breathing techniques we can heal illness. I know the body is capable of many miracles, and so I’m trying to keep my mind open.

I’ve started on this month’s reading in Science of Breath, and one thing so far has made a lot of sense. In chapter 1, the authors point out that breathing is a unique biological function: it’s involuntary, like heartbeat or digestion, so it will happen automatically no matter what, but unlike heartbeat or digestion, breathing is a function that we can also control if we choose. It’s the only involuntary function that we can control. Ancient yogis noticed that breathing is unique in this way and decided that, because breath is the only function that is both voluntary and involuntary, breath might be the link between the body and the mind and controlling it might be the key to controlling other bodily functions. That sort of makes sense to me: breath is already in a special category, so maybe it does other cool stuff too. More to come as I continue with this month’s homework (see below).

We also had teaching practice on Saturday afternoon. We formed one big class together and J tapped each person to teach a part of the class to the whole group, telling us which poses to teach. I was given sun salutations; I taught the classical version with lunges, which I hadn’t taught before, and I think I did well. It was interesting, as always, to see how my classmates teach and what they say versus what they don’t say.

Here’s our homework for this month:

  • Complete an ayurvedic profile, tally the score, and read the results about your body type
  • Read the book Science of Breath by Swami Rama
  • Start on the book Moola Bandha: The Master Key by Swami Buddhananda
  • Practice daily pranayama exercises: diaphragmatic breathing, three-part breathing, and alternate nostril breathing (I’ll define the types of breathing for you in a later post, but what we’re talking about here is ten minutes or so, ideally twice a day)
  • Keep a journal about the pranayama exercises, my reflections and observances; this will evolve into being my paper to hand in next month
  • Do two posture write-ups on standing poses (choose any two)
  • Suggested: recruit friends and family to be yoga guinea pigs and practice teaching

This feels like kind of a crap-ton of homework this month. Luckily, I’ll be on a train for a good 8-9 hours round trip this weekend, which should help with getting the reading done, and I’ll be traveling to visit with friends who are willing yoga guinea pigs.

I had been upset that last month was Asana Month because I was so busy last month and I wanted more time to actually be able to practice the poses, but I honestly think it worked out for the best: being busy, I had to complete the work when I could, and I couldn’t be a perfectionist about it. This month the homework is less active and more thoughtful, and I am almost as busy this month as I was last month, so I predict insanity to come.

 

Pose of the Month: Warrior 2 May 23, 2011

Filed under: Pose of the Month,yoga — R. H. Ward @ 12:07 pm
Tags: ,

Warrior 2 - Back ViewPose Name:

Warrior 2

Sanskrit Name:

Virabhadrasana 2

Steps:

  1. Begin in mountain pose (tadasana).
  2. Step the right foot back and plant the heel. The distance between your feet should be about the length of one of your legs. Your left foot should face forward; your right foot should be at about a 45-degree angle.
  3. Open the hips to the right so that your body faces the right wall. Raise your arms to shoulder height, parallel to the floor (left arm forward over the left leg, right arm back over the right leg).
  4. Keep your right leg straight and bend the left knee deeply. Ideally, the left knee will form a 90-degree angle just above the left ankle. Don’t let the knee come out past the ankle!
  5. Turn your head to the left and gaze out over your left hand at an unmoving point in front of you.
  6. Keep the left leg in line with the body – don’t let the knee swing out to the side.
  7. Keep your spine straight and your torso centered over your hips. Press your weight not just into the front foot, but also into the outer edge of the back foot.
  8. Keep your breath slow, deep and even. Engage your abdominal muscles and focus on the breath.
  9. Come out of the pose by dropping your hands to the floor on either side of your left foot. Step the left foot back and into downward facing dog. Move through a vinyasa if you wish.
  10. Step the right foot forward to repeat the pose on the other side.

Benefits:

The warrior poses are excellent for building heat, strength, and stamina. Warrior 2 strengthens the thighs and the arms. It can relieve backaches and have a therapeutic effect for carpal tunnel syndrome.

Contraindications:

Contraindications include diarrhea and high blood pressure. Those with poor balance may want to practice this pose near a wall for extra stability.

My Experience of Warrior 2:

I like warrior 2 because it makes me feel strong. When I practice this pose, I feel balanced and rooted. It’s a pose that makes me feel confident and fierce like a warrior; confidence and fierceness aren’t exactly natural to my personality, so I love how warrior 2 brings these qualities out in me. Even on days when the pose is physically more challenging for me, it still inspires these positive feelings of strength, giving me the power to practice tapas and remain in the pose for longer. I like to practice warrior 2 in the mornings, especially on days when I have a big meeting or challenging project at work. Starting my day strong and fierce with warrior 2 helps give me energy and strength to last me through the day.

Warrior 2 - Front View

(Side note on the photos with this post: (1) I don’t know why my head’s tilted forward, but it shouldn’t be, I should be looking straight over my shoulder, and (2) my back leg actually is straight, I’m just curvaceous.)

 

Pose of the Month: High Lunge May 22, 2011

Filed under: Pose of the Month,yoga — R. H. Ward @ 8:04 am
Tags: ,

High Lunge - Side ViewPose Name:

High Lunge

Sanskrit Name:

No official Sanskrit name, but it’s sometimes called Ashva Sanchalanasana.

Steps:

(This pose is often practiced as part of a classic sun salutation series. For brevity, these instructions will start with downward-facing dog rather than go through the whole sun salutation.)

  1. Begin in downward-facing dog.
  2. Step the right foot forward and plant it between the hands. Keep the left leg high, left toes pressing down and left heel stretching toward the floor.
  3. Keeping the left leg straight and balanced, bend deeply into the right knee. Bring your hands to the knee and distribute your weight evenly between your front and back feet.
  4. Tuck the chin, keeping the neck long, and gaze at an unmoving point in front of you.
  5. Stay here, or if you feel steady, stretch the arms up straight overhead.
  6. Engage the abdominal muscles and breathe deeply and evenly.
  7. To come out of the pose, bring your hands down to the floor and step the right foot back to downward dog.
  8. Repeat on the other side.

Benefits:

Lunges improve balance, build heat in the body, and build strength in the legs, as well as in the arms when arms are extended. Balancing on the rear foot is good for the foot muscles.

Contraindications:

Those with balance problems may want to modify the pose – practice near a wall for stability, or drop the back knee down to the mat for a low lunge instead. Those with serious knee problems may want to avoid this pose. Those with neck injuries can try looking down at the floor instead of straight ahead.

My Experience with High Lunge:

Before coming to East Eagle Yoga, I rarely practiced lunges. The vinyasa-style yoga classes I attended in the past didn’t include lunges in sun salutations, and I almost never did them as part of my home practice. so when I first came to East Eagle, all the lunges were a huge issue for me: my thighs burned, my arms ached, I couldn’t keep my balance and I wobbled all over the place. Coming from a vinyasa-focused practice, I found it difficult to hold poses for a long time in the classical way, and this made lunges even more difficult. Classical sun salutations quickly became my least favorite part of hatha yoga classes at East Eagle.

I’m happy to say now that my experience with lunges is turning around. With continued practice, both at the yoga center and at home, my balance and stamina have improved tremendously. I’ve been able to find a level of comfort in just holding the pose, and now I’m able to push myself further and deepen into the pose. Having some sense of ease in lunges means that my mind can relax too; I can clear my mind better and focus more on the breath (rather than on the discomfort). Lunges still aren’t my favorite, but I can tell that I’m making progress!

 

Pose of the Month: Pigeon Pose May 20, 2011

Filed under: Pose of the Month,yoga — R. H. Ward @ 2:10 pm
Tags: , ,

Pigeon Pose - FoldedPose Name:

Pigeon Pose (One-Legged King Pigeon)

Sanskrit Name:

Kapotanasana (or, more fully, Eka Pada Rajakapotasana)

Steps:

  1. Begin in downward-facing dog.
  2. Step the right foot up toward the hands, and lay the right leg on the mat: right knee behind right hand, right foot in behind left hand. The right heel should be in line with your left hip point.
  3. Lower your body down onto the floor. Straighten the left leg and lengthen it straight behind you; uncurl the left toes and press the top of the left foot into the floor.
  4. Bring your hands back alongside your hips. Pressing your hands into the floor, breathe in and rise up into a gentle backbend.
  5. Lengthen your spine. Make sure your weight is distributed evenly over both hips.
  6. Fold forward over the right leg. Keep your spine straight and don’t hunch your back. You can rest your hands or elbows on the floor in front of you. If you’re able to bend more deeply, rest your forearms on the floor. You can cross your arms and rest your forehead on your hands, or stretch your arms straight out and rest your forehead on the floor.
  7. Breathe slowly and deeply as you relax into the pose. Don’t push yourself – let gravity pull you deeper into the pose.
  8. Press palms into the floor and come out of the pose, pressing back into downward-facing dog. If you are able, curl your left toes under and press back while bringing your right leg straight up into one-legged dog.
  9. Repeat the pose on the other side.

Benefits:

Pigeon pose is a deep hip opener and stretches the thighs, groins, and psoas. Stretching the piriformis muscle can relieve sciatic pain.

Contraindications:

Those with hip or knee problems should practice this pose gently. Those with lower back problems may want to omit the backbend. Pregnant students should take care with any forward-bending pose.

My Experience of Pigeon Pose:

I love pigeon pose. It’s a pose that just feels good! I love the feeling of my hips opening in this pose. When I practice pigeon, I always feel I can just relax and enjoy the pose. My mind feels calm and relaxed in this pose. I also feel a sense of achievement that I can bend forward and rest comfortably in the pose.

Pigeon is also challenging – I’ve been working on the royal pigeon backbending variation, but my hips and low back aren’t quite open enough to move deeply into the backbend. I have a long way to go before I’ll be able to bring the back foot up to my head! I love that pigeon still has challenges in store and provides a deep stretch no matter what the level of the yoga student.


Pigeon Pose - Side

 

Pose of the Month: Chair Pose May 18, 2011

Filed under: Pose of the Month,yoga — R. H. Ward @ 2:41 pm
Tags: ,

Chair PosePose Name:

Chair Pose (also known as Awkward Pose or Fierce Pose)

Sanskrit Name:

Utkatasana

Steps:

  1. Begin by standing in mountain pose (tadasana) with hands in prayer.
  2. Breathe in and reach the arms overhead. Either keep the arms parallel, palms facing inward, or press the palms together.
  3. Breathe out and bend the knees deeply so that it looks like you’re sitting on a chair. Try to bring the thighs to be parallel to the floor. Press your knees together and keep them facing straight forward – don’t allow them to fall out to the sides.
  4. Tuck your tailbone under (this protects your spine).
  5. Balance your weight evenly over your feet. You should be able to lift and flex your toes – if you’re pressing all your weight into your toes, redistribute!
  6. Tuck the chin slightly; roll the shoulders down the back; keep the spine straight (don’t hunch!). Engage abdominal muscles to help support you in the pose.
  7. Keep your breath steady and even! Bend your knees a little deeper and stretch the arms a little farther.
  8. To come out of the pose, breathe in and straighten the legs, rising up. Breathe out and bring the hands down to prayer in front of the heart.

Benefits:

Chair pose builds heat in the body and works and strengthens the legs, especially the thighs, as well as the extended arms. Chair pose can improve balance and is also good for the feet.

Contraindications:

Contraindications include headache, insomnia, and low blood pressure. Those with knee problems should take care to keep knees aligned properly in this pose to avoid injury.

My Experience in Chair Pose:

Chair is one of my least favorite poses to do. My thigh muscles always burn and it’s very uncomfortable to stay in the pose. In addition to the burning muscles, the pose also makes my ankles hurt. I almost always have these experiences of discomfort, even when I practice the pose regularly, which I find discouraging – it’s nicer when I can see myself improving, even if it’s just a little bit at a time. With chair pose, I often feel defeated before I even begin.

Of course, this pose is awkward to do and it feels awkward to hold. With so many things to remember in the pose, I find it difficult to relax or find any ease in the pose – it’s all work. I also worry that I’m missing something and not doing the pose correctly. In hatha yoga class, I’ll look around and it always seems as though everyone else is bending deeper than I am, and then I feel embarrassed.

I need to remember that it doesn’t matter how anyone else does the pose. Looking at other can inspire me to push myself further, which is good, but it shouldn’t make me feel badly about myself. If I can only bend a little bit that day, that’s okay. Also, I should keep in mind that I am tall, and, practically speaking, someone shorter is going to look as though they’re bending deeper in the pose, since the shorter person already has a head start, so to speak. If I’m looking at the tops of my classmates’ heads in chair pose, it doesn’t necessarily mean that the whole class does the pose better than I do. We all have different bodies and it doesn’t do any good to compare my chair pose with anyone else’s. What matters is staying focused on my own experience of the pose and practicing tapas to stay with the pose, continually working to improve.

 

Pose of the Month: Hero Pose May 17, 2011

Filed under: Pose of the Month,yoga — R. H. Ward @ 6:17 pm
Tags: , ,

Hero Pose - SeatedPose Name:

Hero Pose

Sanskrit Name:

Virasana / Supta Virasana

Steps:

  1. Begin by kneeling on the floor.
  2. Spread the feet just wide enough apart that your tush can fit between your heels. Keep the inner knees close together, and the tops of the feet flat on the floor. Try to bring your tush to rest on the floor.
  3. If your tush doesn’t hit the floor, just sit up straight and breathe into the pose. Don’t force your tush down – opening the hips is more important than getting down to the floor.
  4. If you feel discomfort in your knees, you can place a pillow or block under your bottom for support. If you feel discomfort in your feet, you can try rolling up the edges of your mat under your feet for more support.
  5. If you can sit in the pose comfortably with your bottom on the floor, you can begin to bend backward. Use your hands for support on the floor. Engage abdominal muscles to avoid overextending your back. If you’re flexible, you may be able to come down on your elbows or even flat on your back.
  6. Work on relaxing into the pose, remembering to breathe.
  7. Come back up to a seated kneeling position. Gently bring your legs around to a cross-legged position.

Benefits:

Hero pose works to stretch and open the knees, hips, and feet. The pose can improve digestion and relieve gas and the symptoms of menopause. The more advanced version adds a deep backbend, which is beneficial for spine health: when done properly, the pose can be helpful for sciatica and lower-back pain. Backbends are heart-opening poses, which decrease depression, improve functioning of the lungs, and improve posture.

Contraindications:

Contraindications include heart problems. Students with knee or ankle problems may want to modify or avoid this pose. Those with back problems should avoid the backbending variation.

My Experience of Hero Pose:

Hero pose has been a favorite of mine for a long time. I liked the challenge of the pose and the stretch through hips and thighs. Over the years it’s been exciting to make progress in this pose – being able to sit my tush on the floor, to increase the backbend I was capable of, and eventually to lie on the floor with my arms extended. It was very satisfying to finally find a sense of ease in this challenging pose, to be able to lie back comfortably and just enjoy the stretch without being limited by pain or pressure. However, with my current schedule, I’ve had less time for yoga, which has led me to focus the time I do have on standing poses and meditation. I began to practice hero pose less frequently, and so I lost some of that flexibility that allowed me to relax deeply into the pose. My knees started to bother me, and I’ve had to work more gently and thoughtfully with the pose than I used to. It’s become a goal of mine to regain that former flexibility and ease and to maintain it as I get older.

Hero Pose - Reclining Version

 

Beginners’ One-Hour Class Sequence May 16, 2011

Filed under: yoga — R. H. Ward @ 1:12 pm
Tags: , ,

The sequence below would be appropriate for a beginners’ one-hour class. I practiced and timed this sequence earlier this week. For most poses, I held the pose for a count of seven of my breaths (a beginning student would be likely to have shorter breaths than I do; my breath tends to be shorter than N’s or J’s, so they’d probably count each pose at five breaths to my seven, while a beginner might count eight or ten breaths, or just hang on until it’s over!).

  • child’s pose
  • rabbit pose
  • cat/dog tilt
  • side stretches
  • downward dog; transition to standing
  • half sun salutes X 4
  • class sun salutations with lunges X 2
  • mountain pose
  • vinyasa (transition to wide-leg standing poses)
  • warrior 1
  • warrior 2
  • radiant warrior
  • triangle pose
  • revolved triangle
  • head-to-knee pose
  • pigeon pose
  • one-legged downward dog
  • vinyasa
  • repeat wide-legged standing pose sequence (warrior 1 to pigeon) on the other side
  • vinyasa; transition back to mountain pose
  • tree pose
  • paschimottanasana (seated forward fold)
  • if time allows: cobbler pose
  • if time allows: seated twist
  • if time allows: camel or bridge
  • inversion: legs-up-the-wall or shoulderstand
  • fish pose
  • sivasana
  • brief meditation
 

Pose of the Month: Plank Pose May 14, 2011

Filed under: Pose of the Month,yoga — R. H. Ward @ 1:02 pm
Tags: ,

Pose Name:

Plank Pose

Sanskrit Name:

I could not identify a Sanskrit name for this specific pose.

Steps:

Plank pose is most frequently practiced during sun salutation (surya namaskar). For brevity, my instructions below begin with downward dog.

  1. Begin in downward-facing dog pose.
  2. Shift your weight forward so that your shoulders are directly over your hands. Arms are straight; legs are straight, with toes curled under. Look straight down at your hands and keep your fingers spread wide.
  3. Keep your tailbone tucked and your body straight. Activate the core muscles in your abdomen to help hold you up.
  4. Keep your breathing deep and even. Focusing on your steady breath will help you stay strong in this pose.
  5. Slowly lower down to rest on your belly.

Benefits:

Plank pose works arm muscles and tones core muscles. It builds heat and energy in the body while building strength.

Contraindications:

Plank may be difficult for students with wrist problems or carpal tunnel syndrome. These students can instead practice dolphin plank, which puts less pressure on wrists by resting the forearms on the floor.

My Experience of Plank Pose:

I have always hated plank pose. It makes me feel weak and helpless. I’ve been practicing yoga for over eight years – I do plank all the time and I work out with weights, but no matter how much muscle I build or how strong I think I am, plank is always really difficult for me to hold. Whenever it becomes too much and I have to drop my knees to rest, it feels like a failure.

I think I need to change my attitude towards plank pose. So far, I’ve always approached plank with the idea that if I just worked harder, I would be strong enough to do the pose well. I think I need to let go of that idea and learn to appreciate my plank for what it is: a challenging pose that makes me work. When my arms shake in plank, that doesn’t mean that I’m weak, and needing to drop my knees doesn’t make me a failure. If I can approach plank with a feeling of acceptance about where I am with the pose, my experience of the pose (and hopefully my enjoyment of it) will improve.

Plank Pose

 

Pose of the Month: Tree Pose May 12, 2011

Filed under: Pose of the Month,yoga — R. H. Ward @ 12:28 pm
Tags: ,

Tree Pose - FrontPose Name:

Tree Pose

Sanskrit Name:

Vrksasana

Steps:

  1. Begin in mountain pose (tadasana) with hands in prayer.
  2. Shift your weight onto your right foot, and slowly lift your left foot off the ground.
  3. Place the left foot against the right leg: against the thigh or against the calf, but not against the knee. If you feel wobbly, it’s okay to place the left foot at the right ankle and rest your toes on the floor for stability.
  4. Press your left knee out to the side.
  5. Let your gaze rest on an unmoving spot in front of you.
  6. When you feel steady, you can lift your arms up.
  7. Remember to breathe!
  8. Slowly lower your arms down and your left leg to the floor. Shake out your legs.
  9. Repeat on the other side.

Benefits:

Tree pose improves balance. It also works the muscles in both the standing leg and the bent leg, as well as in the arms if arms are extended overhead. Can be beneficial for those with sciatica and flat feet.

Contraindications:

People with balance disorders should take care and practice tree pose near a wall for stability and support. Headache and low blood pressure are also contraindications. Those with high blood pressure should not raise the arms overhead.

My Experience of Tree Pose:

I love tree pose for several reasons. It’s a pose that I can do well, and it feels good to do the pose. At the same time, tree pose is always challenging, depending on what my balance is like on that particular day. In tree pose, I have to rely on both physical and mental balance, and if either are off that day, it makes the pose more difficult. However, when I am physically and mentally balanced, I get into tree pose and feel like I can stay there all day. I love how practicing tree pose makes me focus my mind. It’s a pose that always makes me feel peaceful and centered, balanced and strong.

 

April Training Weekend: Saturday Asana Round-Up, part 2 May 5, 2011

Filed under: teacher training,yoga — R. H. Ward @ 1:27 pm
Tags: , , ,

Yesterday‘s post discussed standing postures, forward bends, backbends, and twists. Here are a few other categories of yoga postures:

  • Arm balances are often the poses that look the coolest. We’ve all seen photos of some flexible, muscular, inhuman-looking guy balancing like some sort of impossible alien creature. We look at these pictures and think, I could never do that. Part of what’s needed to accomplish arm balances is a positive attitude: the ability to get over the idea that it’s impossible. It may be too much for you right now, but anything is possible. This is why arm balances also require and build strength and determination. Because they look like you’re about to take flight, arm balances are often named after birds: crow, crane, peacock, swan. Side plank (vasisthasana), while challenging, can be an easier arm balance for beginners to start with.
  • Inverted postures are usually done near the end of hatha yoga class. Any pose that results in your head being below your heart is technically an inversion, but there are many classic ones: the most challenging include handstand, headstand, and wheel; easier ones are bridge and shoulder stand; and finally, there’s legs-up-the-wall, which anyone can do. No matter which you choose, inversions are beneficial because they mix things up, reversing your systems, which can improve slow metabolism and help with headaches. Inversions also make organs and muscles work harder to stay upright, which tones them. With inversions, it’s best to be humble – don’t force yourself into a pose you’re not ready for just to impress others. When you do “egostand”, you’ll be uncomfortable and could end up really hurting yourself. Be kind to your neck!
  • Finally, any hatha yoga class will end with sivasana – corpse pose or rest pose. It looks the simplest because your just lying there on the floor, but it’s actually challenging because you have to calm your mind and really allow the body to relax. The whole yoga class is building to this point: relaxing in sivasana. (Here’s an interesting tip I learned: if you have a cold and sivasana makes you cough, try lying on your stomach instead!)

Some yoga poses may seem to fit into more than one of these categories (handstand is both an arm balance and an inversion; wheel is both an inversion and a backbend; standing poses often involve backbends and twists). That’s not a problem, because you’re getting the benefit of both kinds of poses.

Since this month is focused on asana, our homework assignment is to do eight posture write-ups. We have to write on four of our favorite poses, and on four of our least favorite poses. We’ll reflect on what specifically it is that we like or dislike about the pose. After all, the posture itself is neutral – it’s how I perceive the posture that makes it “good” or “bad”, so what does my perception of that posture say about me? This assignment gives us an opportunity not just to examine the poses, but also ourselves based on our feelings about the poses. Some of my classmates wondered aloud how they would find four different poses they disliked, while another classmate had trouble coming up with more than two poses he actually liked! I think we’ll get a variety of responses to this assignment.

We also have to write out a one-hour sequence of postures for a beginner class. We talked a lot in class about how to structure a hatha yoga class, so I’ll write more about this in the days to come.