Rox Does Yoga

Yoga, Wellness, and Life

Mother’s Day Yoga Class May 19, 2014

Filed under: music,yoga — R. H. Ward @ 10:24 am
Tags: , , , ,

I taught a Mother’s Day class! Well, not on actual Mother’s Day, it was during my usual Tuesday class time – but it was a class designed for moms, with lots of fun partner poses for moms attending with their offspring (although offspring had to be at least 12 or older – that would have been an entirely different sort of class). It was a small class, but a lot of fun!

Here’s the sequence I taught:

And here’s the playlist I created for the class. I tried to include music with a lot of feminine energy, both specifically mother-related and just general girl power tunes; I pulled from both my yoga music collection and pop music. I was pretty happy with the overall playlist – my only sadness is that I made it long enough that I wouldn’t have to worry about running out of music, but instead there were great songs we didn’t get to!

Mother’s Day Class Mix: 18 songs, 1 hour 27 minutes

Track No. Song Title Duration Artist Album Notes
1 Ong Namo 10:03 Snatam Kaur Grace I’ve only just discovered Snatam Kaur. This is a nice light song for the minutes before class begins.
2 New Beginning 5:33 Tracy Chapman New Beginning I like the idea of Tracy Chapman kicking off a yoga class.
3 Sons and Daughters 5:18 The Decemberists For obvious reasons.
4 High on a Mountain Top 2:42 Loretta Lynn Van Lear Rose Loretta Lynn has a great spoken-word song on this album about her mother, poor and desperate, stealing a pair of red shoes for her when she was a little child. A spoken-word song wouldn’t work for a yoga class, but that’s what made me think to pull a Loretta Lynn song for this class.
5 Holiday 4:06 Madonna The Immaculate Collection Because Mother’s Day is a holiday!
6 Girls Just Want To Have Fun 3:56 Cyndi Lauper The Essential Cyndi Lauper For obvious reasons.
7 Ice Cream 2:36 Sarah McLachlan The Freedom Sessions What Mother’s Day would be complete without ice cream?
8 Comptine d’un autre été : L’ap 2:21 Yann Tiersen Amélie Soundtrack Because Amélie is one of the girliest movies I’ve ever seen, but without being trite or predictable.
9 32 Flavors 6:07 Ani DiFranco Not A Pretty Girl More ice cream.
10 Never Knew What Love Meant 5:22 Lotus Lotus A yoga album, but it felt appropriate.
11 Harbor 4:24 Vienna Teng Warm Strangers One of my all-time favorite songs. When I listened to it in the context of a mother-child love rather than a romantic love, I got all teary.
12 Dante’s Prayer 5:25 Loreena McKennitt Live in Paris and Toronto (disc 1) I thought Loreena would be a good pick to include, and this is a light and beautiful song (although I could do without the 30 seconds of people clapping at the end of the live track – but the studio version has monks chanting, which didn’t feel right for Mother’s Day).
13 River, Run 3:46 Suddenly, Tammy! (We Get There When We Do.) My favorite obscure band! Love this song.
14 Beloved 7:05 Anoushka Shankar Rise A great yoga song.
15 True Colors 3:48 Cyndi Lauper The Essential Cyndi Lauper I had to include this one. I often sang this to my YB when she was a tiny baby. In this class, this ended up being the savasana song, which I liked.
16 Green Island Lullaby 3:17 Vienna Teng Warm Strangers This is just a lovely lullaby, in Teng’s family’s native Taiwanese.
17 Yemaya Assessu 3:34 Deva Premal The Essence I love Deva Premal’s version of the Gayatri Mantra, but this is a lighter, less serious chant. Friendly-like.
18 Bliss 6:59 Yogini Putumayo Presents Yoga The final song on the excellent Putomayo yoga collection. I included it here just in case I was running out of music and needed a little more for savasana. Apparently I needn’t have worried!

 

Advertisements
 

Pose of the Month: Partner-Assisted Wide-Legged Forward Fold November 7, 2011

Filed under: Pose of the Month,yoga — R. H. Ward @ 1:32 pm
Tags: , , ,

Partner-Assisted Wide-Legged Forward Fold 2Pose Name: Partner-Assisted Wide-Legged Forward Fold

Sanskrit Name: Upavistha Konasana

Steps:

  1. Sit facing your partner. Lift your legs and stretch them out wide on the floor.
  2. Rest your feet or ankles against your partner’s feet or ankles – this will be different for everyone depending on your and your partner’s leg length and degree of flexibility in the hips and groin.
  3. Reach out and clasp your partner’s hands or wrists. Clasping hands may be easier if you’re farther apart; clasping wrists will give more stability and will be better if you’re able to be closer together.
  4. Bend forward with a straight spine, keeping your legs active and engaged. Your partner will lean back, helping to pull you further into the bend.
  5. If you have difficulty bending forward, you can bend your knees a little bit, and even put a rolled-up blanket under the knees for support, but as you bend, make sure the kneecaps are facing up towards the ceiling.
  6. Come up gently, then switch – you lean back while your partner bends forward.
  7. Work dynamically, allowing each partner to move in and out of the forward bend. See if you can bend a little deeper each time.
  8. On the last round, come up slowly and release your hands and feet.

Benefits:

Wide-legged forward fold stretches the insides and backs of the legs, stimulates the abdominal organs and detoxes the kidneys, strengthens the spine, calms the brain, and, most importantly for our yoga and sex series, it releases the groins and opens and stretches the hips and thighs. It also opens the root and sacral chakras and increases blood flow to the pelvic region. Working on this pose with a partner can be a lot of fun and can help you to bend further into the pose.

Contraindications:

Those with lower back injuries should take care, sitting on a folded blanket and staying mostly upright. Pregnant students should take care with any forward bend.

My Experience in Wide-Legged Forward Fold:

This is a pretty simple pose that I’ve been practicing for many years, even before I tried practicing yoga. I was really surprised to see how much further I could move into the pose with the help of a partner!

Partner-Assisted Wide-Legged Forward Fold 1

 

Pose of the Month: Double Boat Pose October 31, 2011

Filed under: Pose of the Month,yoga — R. H. Ward @ 1:06 pm
Tags: , ,

Since we’re talking about yoga and sex this month, I’ll be bringing you a few fun poses you can do with a partner!

Pose Name: Double or Partner-Assisted Boat Pose

Sanskrit Name: Navasana

Steps:

  1. Sit facing your partner with your knees bent. Reach out and clasp your partner’s hands or wrists (clasping hands will give you a little more room to work with your legs, but clasping wrists gives a little more stability).
  2. Lift your right foot off the ground while your partner lifts her left foot off the ground. Press the soles of your foot against the sole of your partner’s foot. (It will help if you’re able to keep your right knee inside your arms.) Begin to straighten the right knee.
  3. Repeat on the other side, lifting your left foot and pressing it against your partner’s right foot.
  4. Once both feet are up, you can work on straightening the legs. Make sure to use your core muscles to hold you up as you would in regular boat pose.
  5. Work playfully with the pose, have fun, and don’t forget to breathe.
  6. Come down slowly, one foot at a time, and release your hands.

Benefits:

Boat pose really strengthens the core muscles and stimulates the abdominal organs. In terms of our ongoing yoga and sex series, boat pose is great because it warms up the core and gets your energy flowing!

Practicing boat pose with a partner can give you added stability and support to straighten the legs while you work the core. Plus it’s fun!

Contraindications:

Contraindications for boat pose include asthma, insomnia, diarrhea, heart problems, low blood pressure, and pregnancy. Those with neck problems may want to practice boat pose at the wall (so you can lean your head back and rest it against the wall).

This isn’t a contraindication, but if you’re practicing double boat with a partner, it will be trickier to do if the two of you have different leg lengths (i.e., someone short practicing with someone very tall). See the photo below: my legs are longer than Stacey’s, so my knees are slightly bent. However, I can still move much further into the pose with a partner than I can on my own! If you and your partner are differently proportioned, try the pose anyway and just have fun with it. Be ready to laugh!

My Experience with Boat Pose:

Long have I hated boat pose. It’s one of those poses where I just never seem to improve. My core isn’t strong enough, it’s hard to straighten the legs, and even my arms get sore. So I was excited to find this fun modification of boat that can be practiced with a friend. You still get a core workout, but without all the disappointment. Instead, it’s a great way to share yoga with your partner and get warmed up together!

 

Partner-Assisted Boat Pose

Thanks to Stacey for helping me model this pose!