Restorative Yoga Workshop Saturday, January 21st

As I prepare for my Restorative Yoga Workshop I will be teaching this upcoming Saturday, January 21st, I am pouring over my notes and photos from various Yoga workshops I have attended.  I also started reading a book that focuses on dealing with anxiety and fears called, The Chemistry of Calm, by Henry Emmons, M.D.  This was recommended reading from the Advanced Relax and Renew Training in San Francisco taught by Judith Hanson Lasater.  


As we all inherently know, stress is intertwined in our daily lives.  This point is felt more so during the holiday season while rushing around to attend parties and buying too many gifts.  What might not be as obvious is that stress isn't a problem until it becomes chronic.  Dr. Emmons goes on to say:


"The adrenal/stress response is the key to whether or not fear makes us sick.  It is not that stress itself is bad.  Studies show that short-term stress can even be good for us.  But as the military has discovered, if the amount of stress is great enough, anyone can be broken down by it.  Most of us, of course, don't experience severe stress in our day-to-day lives.  but if your daily life is filled with constant, unremitting stress - if stress is ever present, like background noise - it can be destructive.  Still, what determines how well you survive chronic stress is how you react to it and whether you are able to shut it down."


As a Yoga teacher and someone who studies Ayurvedic Medicine, I know that Yoga isn't a cure-all.  Yoga can be a tool, like eating a healthy diet, to aid the student to unravel the tension that most of us carry literally in our bodies on a daily basis.    


When a student leaves relaxed and invigorated from a Yoga class, I am reminded on how powerful this medicine is for the teacher and the student.  If you give your brain just 20 minutes of relaxation (not sleeping, but quiet observation) while in a supported reclining restorative Yoga position, students report being more alert and focused throughout the rest of the day or better able to sleep at night.  


I will be teaching a Restorative Yoga class on Saturday, January 21st, from 12 noon - 3 pm.  


Restorative Yoga Workshop Link


B.K.S. Iyengar even said something to the effect that you cannot learn Yoga through just reading books.  Yoga must be experienced.  Come to a Yoga class or workshop to experience what true relaxation feels like.  I know you won't be disappointed!


Namaste`

The Art of Asana

I had a newer student ask a very good question the other day in the Yoga class I was teaching.  Basically, she wanted to know if I “made up” the postures (or more specifically, the sequencing) as the class progressed or did I have a list of poses that we worked from.  I smiled.  As we were folding forward in Parsvottanasana, I attempted to convey that there is a method to the sequencing of the Asana (postures) but I also observe what my students need for that class and then adapt accordingly.  If my students were fatigued, I would not choose to put them through Surya Namaskar (Sun Salutations) which is a rigorous series of postures used to greet the morning and to wake up the body.  If I made the mistake of overworking my already tired students then most of those students would not come back to next week’s class.  How could you blame them?

Sequencing was something that I studied in the books of the Iyengars.  B.K.S. Iyengar, Light on Yoga, and Geeta Iyengar, Yoga:  A Gem for Women, were the two books I studied before and after the classes I taught in the early days twelve years ago.  Father and daughter, respectively, who are masters of a discipline that has allowed me to become a better person as well as teacher.  If you want to know something about how to sequence your asanas then I suggest not only studying those books but also practicing their sequences.  It is through performing the postures, or asana, that you become aware of the profound influence of the masters of Yoga and sequencing.

Without divulging names, I have attended a workshop where the Senior Iyengar teacher had us perform a long backbending series.  His method getting the body prepared for backbending wasn’t the problem.  His teaching has always been fun and informative.  But because of the lack of time at the end of the class, we didn’t do any counter poses to either soften the arch that we created in the back nor did we even cool down the nervous system.  What that meant for me was probably the worst Savasana (Corpse Pose) I have ever experienced.  I was lying on my back with my eyes closed and even though I just did a very strenuous Yoga class, my eyes were darting back and forth behind closed lids.  I was not relaxed!

Please note that the backbending class was early on my Yoga path so I also did not have the tools and the knowledge available to me now.  If I were to attend such a class now, I definitely would do something like Viparita Karani (Legs Up the Wall) with either a block or bolster after such a strong series of postures.  I would expect that my mind would be very Vata-like, so I would keep my eyes open and my breath cooling.  I would also choose not to teach such a class to my students.   

So sequencing does matter but so does listening to your body.  If that is the lesson that you receive from Yoga, then you are truly blessed!

~Namaste`

(Seemingly) Easy Shoulder Stretches

I like a woman with a head on her shoulders.  I hate necks.

~  Steve Martin

There is no need to go into any details about why you should stretch your shoulders on a daily basis, is there?  Especially this time of year when the cold causes us to not only bundle up our clothes but our muscles as well.  Just notice when you are cold and how you carry your body, and especially your arms.  It is natural to bring the arms close to the chest and hug them there to keep warm.  That isn't a big problem until the muscles start to naturally pull the front of the chest in all the time.  When we are standing in line or talking to a co-worker, that is when we perform these postural habits repeatedly without paying attention to why we are standing that way or how it can create imbalances in the body.


Here is an easy stretch that you can do almost anywhere and not look too weird while you are at the grocery store check-out line or talking to a friend at work.

• 1.  Put your arms behind your back and grab either your forearms or your elbows.  Now if you already have pretty tight pectoralis muscles in the front of the chest, this action might seem impossible.  
• 2.  An alternative would be to keep your left arm straight and grab it with your right hand just above the left elbow behind your back.  Switch sides after a couple of minutes.

Something to think about and observe during the stretch:

• Try not to over arch your back into a backbend.  Gently bring the lower ribs in.  You may notice that your weight moves more towards the back of your feet (the heels) and you become a little taller.  This is a good sign!
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• If this works for you, you can think of your pelvis as a bowl shape.  The lower rib cage as an inverted bowl.  Try to keep the rims of both these bowls in line with the floor.

The trick here is to pay attention to when you cross your arms in front of your chest during the day out of habit.  Try something new like grabbing your arms behind your back or just catch the one with the opposite hand.  This simple and yet effective stretch enables the front chest to open and not collapse which will create more space in the thoracic cavity.  More space for your lungs is a good thing for obvious reasons.

Enjoy!

A Gentle Stretch for the Wrists

It's a small world, but I wouldn't want to paint it.

~Steven Wright

In our busy and sometimes hectic lifestyles, people don't really pay attention to their bodies unless something starts to hurt.  Even just a nagging pain can be endured for a little while.  Most of us spend a large majority of our time using our hands whether we are typing on computers, chopping vegetables, knitting, or the more popular multi-tasking with our handheld devices.  We use our hands a lot more than we realize.  

Yoga is a wonderful tool to bring body awareness to the student.  By gently stretching the muscles that attach from the forearm to the hand and fingers, the wrist extends and stretches where it usually flexes and contracts.

Let's try out a simple stretch.

1. 1.  Sit or stand facing a wall.  
2. 2.  Place your hands on the wall.  Hands and elbows are shoulder width apart.  Wrists are parallel to the floor. Spread your fingers.
3. 3.  Notice the placement of the hands.  I would recommend placing the hands higher than the elbows and then look at the angle of the wrists.  You should not have a 90 degree angle (yet) and there might be a slight stretching sensation in your forearms.
4. 4.  If you want and you feel comfortable doing this, bring the hands down so they are now at a 90 degree angle.  It almost feels like you are about to do a push-up facing the wall.  Gently press the palms and fingers into the wall.
5. 5.  Breathe normally.  Stay in the stretch for 30 seconds to start.  
6. 6.  Try pressing gently at first and then relax and see how that feels.
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8. Like with any stretch, listen to your body.  This stretch is just loosening some constantly contracted muscles, so it will take some time to train them to move or even relax in a different direction.  If you notice that the 90 degree angle doesn't work, then place the hands higher than the elbows and stretch that way for a week before increasing the stretch.  
   And remember that in the winter months this stretch on the wrists will feel different than in the summertime.  Also, various repetitive activities with the hands can effect how the stretch feels (and dictate how badly you may need it).  
   Be patient.  Give it a try.  Let me know what you think.
   
   
   ~ Namaste` 
   
   
   
   
   
   
   

Twists: A Small but Mighty Revolution

Whoever ceases to be a student has never been a student.

~ George Iles

We twist in our bodies every day.  When we pull out of the driveway and look over our shoulder or even turn to look at a friend next to us at lunch, we are revolving and twisting.  If you have ever woken up with a stiff neck, you will know how important it is to have that flexibility.  I have learned firsthand that twists not only keep the muscles, bones and tissues healthy but can be used as a tool to release the tension from a stiff neck.  

As with any type of exercise, seek out a professional if you have any questions or concerns.  If you feel any pain shooting up and down your back then I recommend highly that you see a doctor.  Yoga can be a useful tool when used properly and with a qualified teacher, but is never a replacement for a doctor's care.

The Asana that I am going to explain below is something that can be performed seated in a chair.  I love it because it is quite simple and yet has kept my back healthy for years.  Let's give it a try.

Easy Seated Chair Twist 

1. 1.  Find a chair that has a flat seat to keep the pelvis level with the floor.  One hip should not be higher than the other.  I sometimes like to sit on the front end of the seat so most of my legs are not touching the seat.
2. 2.  Feet and knees are hip width apart.  Toes should be facing in the same direction as the knees.
3. 3.  On the inhalation you will lift up and lengthen the spine.  On the exhalation you twist to the right.  Left hand on the right thigh, right hand on the seat of the chair behind the right hip.
4. 4.  Don't hold the breath, but lead with it.  Lift on inhalation, twist on exhalation.
5. 5.  You are working your way up the spine, so do not lead with the head.  The head will move with the shoulders but it will turn last.
6. 6.  Stay in the final twist for a few breaths, and then on the exhalation release and face forward.

Key Points

1. 1.  If this works for you, visualize a string at the top of your head pulling you up when you inhale.  This lengthening will create the space you need for the twist.
2. 2.  The first part of the twist is when you turn to the side and place one hand on the outside thigh and the other behind on the seat of the chair.  When going to the right your left leg will move forward, and the left knee will be further out than the right.  You want this action to happen so that the twist starts at the pelvis.  Not a lot of real twisting going on there but let the pelvis move with you in the twist.
3. 3.  Once you have turned to the side (the right in this case), inhale to lengthen, exhale, and then turn the belly button to the right.  Inhale, exhale, and then turn the chest.  Inhale, exhale, turn the shoulders.  Inhale, exhale, and you cannot twist anymore, then turn to look over your right shoulder.  The gaze of the eyes is neither up nor down but at your horizon.

So there you have it.  Try the Simple Chair Twist on both sides (right then left) to stretch and tone the body equally.  Do remember to move slowly and not push the body too strongly.  Observe how the body feels before and after with this posture. It is my hope that you will enjoy it as much as I have over the years.

~Namaste`

Feet: Baring our Soles

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  The miracle is not to fly in the air, or walk on the water, but to walk on the Earth.
  ~ Chinese proverb
  
  
  In the summer, when I was young enough to run around the neighborhood and "the fields" with my brother or friends, I was always barefooted.  I remember crossing the street and the shocking feeling of the hot cement on my tender feet at the beginning of those long, summer days.  By the time school started in the fall, my feet were properly protected by callouses I had acquired from running around without shoes.  Maybe those younger days have influenced me today, because I still prefer to be barefooted then in any "comfortable" shoe.  My feet tire in shoes, but as soon as I take them off my feet feel revived.
  I love Yoga because it is usually performed barefooted.  The practitioner has an opportunity to feel rooted to the floor through their feet.  There is an opportunity to not only lift and spread the toes but in turn to stretch the facia tissue (connective tissue) that holds everything together.  When we wear shoes that are too tight or high heels, we train the muscles, bones and connective tissue to hold the body incorrectly.  It is fascinating that you can cause back problems and knee problems just by wearing high heels!  Yikes.
  
  
  A few easy things that you can do to take care of your feet:
  • To give the bottom of your feet a massage, take a tennis ball and sit on a chair.  Place your foot on the tennis ball and roll your foot over it for several minutes.  You can move the ball toward the toes and then to the heel multiple times.  You can focus on a sensitive area, like the arch, and roll the ball until the muscles start to relax.
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  • Next, still sitting in the chair place your right ankle onto your left thigh close to the left knee.  (You can also do this on the floor with right ankle on the left thigh and the left leg straight.)  Place your right fingers between the toes on the right foot.  That's right, four finger between five toes.  Keep the fingers between the toes and every 30 seconds or so push them deeper between the toes.  Try to do this for several minutes.  After stretching both feet, get up and walk around a bit.
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  • Once a week, maybe more in winter, rub your feet with lotion before bed.  Massage the bottoms of the feet like the tennis ball instructions above, but also make circular motions as well.  I like to focus on the arches.  Lightly rub the tops of the feet and don't forget the toes.  Focus on areas that are sensitive, but just be gentle when necessary.  
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  • When you walk in the door at home, take off your shoes.  If your feet get cold, wear socks, but let your feet expand.  I think you will like this, if it isn't something you normally do.
  
  
  Something to think about as you go about your day:
  • When you are standing in line, which foot do you stand on the most?  Most people switch legs, but there usually is a dominate leg.  Try to stand on both feet without shifting side to side.  Notice how this affects the mind.  At first this may seem like a lot of work, but try it for 21 days.  It may become less of a challenge over time.
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  • Try to put the weight of your body on your heels first and use the front of the feet to stabilize and propel you forward when you walk.  When you are standing (in sensible shoes, of course) lift up your toes for a moment.  If your weight shifts to your heels keep it there and lower your toes to the floor.  Some people habitually push the pelvis forwards while putting most of their weight on the front of their feet.  If you have chronic lower back pain, you might be putting your weight in the wrong place.
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  • And lastly, for now, notice if you put more weight on the outside or inside of the foot.  First focus on the heels, but then again notice if you prefer inside or outside of the feet with your weight.  See if you can even your weight distribution.  I always tell my students that if you get taller that is a good sign.  
  
  
  As always, if you have some chronic pain or problem, never hesitate to see a doctor or healthcare professional.  Yoga is a wonderful tool to keep and maintain health, but is never a replacement for a professional's advice and care.
  
  
  Be well.
  
  
  ~Namaste`
  
  
  
  
  
  
  

The Big Obstacle in Yoga is Just Getting to Class

The longest journey starts with a single step.

~ Proverb

I remember when I started attending Yoga classes 17 years ago.  I was working at a local health food co-op and there was a pamphlet on the bulletin board with info about Saturday morning Yoga classes.  I didn't know much about Yoga, but I knew that I wanted to know more.  The class was taught in an old church that had been converted into the teacher's home and work.  She not only taught Yoga but was a massage therapist.  I remember the sunlight streaming in those beautiful windows and thinking that I was home.  


Those Saturday morning classes were amazing and have changed my life.  I felt energized and relaxed and I thought I could conquer the world.  Those classes were my first steps.  I had no idea where the journey would take me but I have no regrets.  I have been a Yoga teacher for 13 years and have been blessed with wonderful students.  My students (along with my children) have been my teachers, as well.

Any Yoga teacher will attest to the fact that our Yoga practice, like life, ebbs and flows.  Sometimes it is just an event to stand on the mat in Tadasana (mountain pose) and feel your weight on your feet.  If you can do that, then I will bet you can probably do more.  The hardest part is the first step.

As my favorite Yoga teacher Judith H. Lasater would say, "Only do Yoga on the days you want to feel really good."

The biggest obstacle, then, is you.  I hope you make that first step, take a chance.....you might find out that you like it.  But how will you know unless you try it?  See you there!

Yoga classes in Topeka posted 

on my other Yoga blog:  www.catofoz.blogspot.com

Questions:  ardhachandrasana@yahoo.com