The most relaxing yoga breath ever...

6:9:3 - There is a whole science behind using ratios in pranayama practice... different ratios of inhale, exhale and pause can produce dramatically different effects.  If you are interested in diving into it, I suggest finding resources from TKV Desikachar, AJ Mohan and Gary Kraftsow - they all speak to this in their books.  

I learned this particular ratio years back from Gary Kraftsow and I turn to it whenever I am in need of some serious relaxation... You can use your favorite pranayam or just breath as you institute the breathing ratios.  

(My pranayam preference for this ratio is to do a 3 part inhale from the bottom up and 3 part exhale from the top down in a variation of the Dirgha Breath that I learned at Kripalu.  This most closely matches my natural breath patterns (making it more naturally relaxing) but the awareness helps ensure I build my lung capacity and control.  I have also used this ratio to great result with Anulom/Vilom) 

In a comfortable position:

INHALE 6
EXHALE  6 
REPEAT 6x

INHALE 6
EXHALE 9
REPEAT 6x

INHALE 6
EXHALE 9
PAUSE 3
REPEAT 6

After your last pause, release the count as you continue to breath.
After the next exhale, release the conscious pause.
After the next exhale, release all conscious control of your breath and just be.

It is the systematic, progressive slowing of the breath that helps to slow the mind and bring the nervous system into parasympathetic mode (rest and digest more :-), thus creating the most relaxing breath ever.  *Note: It may not be wise to operate large machinery after this practice!

Spinal Health in Yoga

Yoga takes the spine and all the muscles attached to it into every conceivable position.  This is healthy for healthy spines.  If you have disc issues, osteoporosis, or other medical issues with your spine, you should always check with your doctor as to what movements you should and should not do.  And then... tell your yoga teacher.  Your teacher will then be able to adapt class to meet your needs.  This doesn't always mean that the teacher will no longer lead postures you shouldn't be doing.  Rather, they will be directing instructions specifically to you to help remind you to take care of your self.  I.e. if you shouldn't be rounding your spine in forward folds due to osteoporosis but the rest of the class is doing a pose that usually requires it, you may head your teacher say "Unless you have osteoporosis or other spinal issues, round your spine as you fold.  If you shouldn't be rounding your spine, please lengthen your spine while keeping it neutral."

One of my favorite warm-ups for a healthy spine (as my students can surely attest!) is to take the spine through its full range of motion with the "Six Movements of the Spine" - this include forward bending, backbending, lateral bending (to both sides) and twisting (to both sides), aiming to do just one movement at a time (i.e. no twisting and lateral bending at the same time).  If your back is a little achy or stiff, this sequence can be just the trick!  

I usually like to let it flow to encourage more ease of movement and better lubrication of the joints....

Inhaling into forward bend (Cat) then exhaling into backbend (Dog), moving between the two for at least 10 breaths. 

Cat

Dog

Moving to lateral bending - exhale to bring hip and shoulder toward each other, making a "c" with your spine.  Then inhale to center/neutral.  Exhale to the other side.  Moving between sides at least 20 breaths.

C-Curve

 Finally, twisting.  I generally let these be a little more static.  Reach an arm toward the sky into an open twist, bringing shoulders toward stacked.  Hold 10 breaths.  Then, take that arm underneath the other into a closed twist (threading the needle), bringing your shoulder toward the floor.

Open Twist

Thread the Needle

Three forgotten yoga poses for the shoulders

Let's face it, life puts us in some awkward positions.  Many of them compromise our shoulders.  Whether we are holding tight to keep it all together psychologically or we are gripping a steering wheel, our shoulders can usually use some help.  So, we have an abundance of postures we do in yoga classes to try to bring relief.  Here are three poses that I find are super-effective but rarely done.  Try 'em out.  Work 'em into your routine.  Love your body.  Love your being!

1.  Sit or stand with your fingers interlaced behind your head.  
As you inhale, take your elbows back and lift your face toward the sky, head supported by your hands.  
As you exhale, take your chin toward your chest and bring your elbows forward toward each other.  
Repeat at least six times.
Be watchful of rising shoulders - this indicates disfunction in the Trapezius and through practice of this pose you can begin to correct it.

2.  Balancing mountain variation...
Stand in Mountain Pose, arms by your sides.
As you inhale, lift your heels (balancing!) while simultaneously lifting one arm into cactus arm and while turning your head to look away from that arm.
As you exhale, release back to where you started.
Repeat on the other side
Do at least six times on each side.
Don't go for a stretch in the neck or shoulder, this posture is about developing better communication between the neck and shoulders.

3. Warrior 2 variation...
Standing in Warrior 2, extend through your fingertips and s l o w l y rotate the back arm, moving from the shoulder, til the palm faces upward (more or less)  
Take at least 6 breaths to rotate the arm, then spend at least 6 breaths with the palm turned upward.
Repeat on the other side.

Stop and enjoy the sweet spots along the way, as you release connective tissues from one another and begin to stretch the lines of the nerves.

Wild Kingdom Yoga!

Saw a HUGE coyote on my walk this morning and I thought of the Howling Wolf Bastrika and said to myself, "I haven't done that one in a while!"  So, I tried it out again and, wow, what a great way to warm up the body and let out all the stress. 

How to do this pranayama?

1. Come into Child's Pose with your palms flat on the floor under your shoulders.

2.  As you inhale, use your breathe to push your belly away from your thighs as you press your arms to straight.

3.  As you exhale, bend your elbows, draw your belly in and use the pressure of your thighs against your belly to move all your breath out.

4.  Repeat steps 2 and 3 at least 10 times.

Cautions: If this practice makes you feel dizzy, I advise against this practice.

What in the natural world has inspired your practice lately?

Yoga... blindfolded?

Yoga is a very sensual experience.  Usually, our eyes help us a great deal - letting us know where we are in space, what's up with our alignment, who's going by the window... For a deeper experience, take your eyes out of the equation.  They are restless, always trying to gather information.  By letting them take a back seat, you are able to gather more input from the rest of your senses.

To try this in your practice, simply tie a blindfold over your eyes (just closing them won't work as well, its too easy to peak).  I don't recommend working much with balancing poses your first time, instead stay close to the floor :-) Many of the audio and video practices on this blog can safely be done blindfolded.  Whatever your practice sequence, it'll be a whole new experience and help you gain new insight into your yoga and yourself!

Keep Your Hamstrings Happy with this Yoga Practice

Ah, our hams, too tight, too loose, pulled, they always seem to be on our mind in class.  In the following sequence, that is entirely appropriate! This sequence is all about finding and exploring your hamstrings... inner, outer and middle; at the SITZ bone attachment and at the attachments below the knee, as well as their relationship to the surrounding msuculature.  I hope it helps you gain a greater awareness and greater friendship with them :-)

Start with any warm ups you like and remember to work gently, especially at first, both when engaging and stretching and especially when you do both at once.  While the stretch and/or strengthen or explore indicated may not be all that it happening in the pose, it is to give you a focus when working with the hams in the pose.

Downward Facing Dog - Stretch
Lunge - Stretch
Side Angle - Stretch and Strengthen
3 Legged Dog - Stretch and Strengthen
Plank - Strengthen
Lunge - Strengthen
Triangle - Stretch and Strengthen
Reverse Warrior - Strengthen
Intense Side Stretch - Stretch and Strengthen
Hero -Explore relationship to surrounding muscles
Girl in the Poodle Skirt Twist (Deer Pose) - feet wide, take knees to one side, sit upright dropping SITZ bones - explore relationship to surrounding muscles
1/2 seated wide angle forward fold - Stretch
Twisting Wide Angle Forward Fold - Stretch and Strengthen
Wide Angle Forward Fold - Strengthen
Wide Angle Upward Plank - Strengthen
Child - Rest

Ah, savasana!

What did I do last weekend?  I had a great yoga practice ... it lasted almost all weekend long. It was waaaay too windy to do anything productive outside and I felt like a major homebody. So I did a lot of savasana... I gave myself permission and I pursued savasana like I could perfect it.  And now I feel like I had a vacation.  How many hours of savasana do you think you can do in one weekend? Give yourself a savasana challenge this weekend and see how spacious can your life, your mind, your body can become!

Instructions for savasana?  Lie down comfortably, with as many props and blankets as you need to be comfortable and cozy.  Set a timer for what you would like your minimum savasana to be (you can always stay longer, but pledge to yourself to stay at least 8-10 minutes, this will get you started).  Close your eyes and go inside, staying present to the relaxation of your body, mind and soul.  

Consider this in your practice... I was in a workshop once where Judith Hanson Lasater posited that it takes at least 20 minutes for the average person to truly become relaxed.  In my own practice, I experience a shift into relaxation at about 8 minutes, but, just as she said, my deepest relaxation doesn't start until I'm about 20 minutes into my savasana practice.  How long is it for you?

Yoga Practice for Sciatica

This is my tried and true practice for Sciatica prevention.  The "sciatica" most people suffer from is the result of nerve impingement by the hip rotators, deep in the buttocks.  This practice helps to release that tension, lengthening and strengthening the muscles to help prevent flare ups.  If your sciatica is acute (meaning it hurts like crazy right now!), this is not the best practice for you.  If your sciatica comes and goes and is currently "gone," now is the time for this practice - practice faithfully and it may never come back!

If you are unclear on how to do any of the postures mentioned, just shoot a comment my way and I will be happy to elaborate :-)  Hold each pose a comfortable length of time.  Don't push the poses, remember that this should feel good!

Start Reclining:
Savasana - Final Relaxation Pose
Dirgha Pranayam - Full Yogic Breath (to be continued for the remainder of the practice)
Puvana Muktasana - Knees to Chest
Jathara Parvrtti - Abdominal Twist
Roll onto belly and rest
Table Pose
6 Movements of the Spine - Cat/Dog, C-Curves, Thread the Needle
Fire Hydrant - lift one leg, knee bent, foot flexed and circle the leg in the hip
Warrior 1 --> Warrior 2 --> Revolved Triangle --> Repeat Other Side
Tadanasana - Mountain Pose - be sure the insides of your feet are parallel, this is one of the best poses for preventing sciatic pain!
Garudasana - Eagle Pose (legs only to be gentler)
Adho Mukha Savanasana - Downward Dog
Lower Onto Belly
Shalabasana var. - Locust Pose variation, opening and closing straight legs
Kapotasana - Pigeon Pose - lift torso up and down on breath several times (working the action from the hips and with the legs as much as possible) before folding into Resting Pigeon
Roll Onto Back
Setu Bhandasana var. - Rolling Bridge - rolling spine up and down with every Exhale
Puvana Muktasana - Knees to Chest
Jathara Parvrtti - Abdominal Twist
Savasana :-)

Moon Salutation Practice

This variation of one of the many Moon Salutations (Chandra Namaskar) is a great full body strengthener.  Incorporating backbends, forward bends and side bends it is also great for improving overall flexibility.  Follow along as I lead you through one round, then repeat as you like for a rejuvenating yoga practice!

End of the Summer Gentle Yoga Class

Last class of summer term for my Gentle Yoga class at NMT last night.  Still VERY hot outside and in so we stayed low to the ground and mellow.  A lovely end to a class meant to help de-stress and relax :-)  Here's a rough outline of the class ...  Let go and practice well!

Supported Fish (reclined with rolled blanket under spine)
Dirgha Pranayam (full yogic breath)
Puvana Muktasana (reclined knee to chest)
Supta Matsyendrasna (reclined knee down twist)
Sun Breaths (seated, arms up and down with breath)
Side Stretch (seated)
6 Movements of the Spine (cat/dog, c-curves, thread the needle)
Shalabasana (locust pose)
Kapotasana (pigeon pose, up and down, then resting pigeon)
Upavista Konasana (wide angle forward fold)
Sitali Pranayama (cooling breath)
Meditation on the Breath
Savasana
Namaste!

Yin Yoga for Hips and Low Back

Yin Yoga is a luscious form of practice, it always feels a little like getting a Thai Massage :-)  I tend to practice yin when I am in need of some serious restoration and rejuvenation.  With long held passive poses, it gives time to let go and feel on a deeper level (in every sense of the word).  Its also a wonderful way to release fascial restrictions (fascia is the tissue surrounding your muscles, if its tight your muscles have no space to expand and relax) and improve your flexibility and circulation. Here is a brief flow for hips and low back that I have been practicing lately, I hope you enjoy it...

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And for those of you that are local, join our monthly Yin class next Wednesday evening (8/1) 5:30-6:30.  RSVP to yogadelsolstudio@yahoo.com to reserve your spot!

Yoga for Healthy Hands!

We are starting a 2 class series on Yoga for Healthy Hands tonight.  We will explore the anatomy of function and disfunction in hands and wrists - bones, muscles, nerves - to gain a better understanding of how to keep them feeling great.  This will include massage techniques and modifications for your yoga practice.  If you can't join us for the juicy details, give the home practice below a whirl - your hands will thank you for it!

Healthy Hands Home Practice

1. Hand Clenching: Bring your arms straight in front of you at shoulder height. Palms facing each other. Close your hand into a fist with the thumb inside, then open your hand .spreading the fingers wide.

2. Wrist Bending: With your arms still straight in front of you at shoulder height, turn your palms to face away from you with fingers pointing up. Keep your fingers straight as you bend you wrist to point the fingers down, then back up again.

3. Wrist Rotation: Right arm straight in front of you at shoulder height, fold your hand into a fist with the thumb inside. Rotate your wrist in one direction (10x), then the other (10x). Take one full breath to make one full rotation.
   Repeat with the left wrist.
   Both wrists at once (again, one direction, then the other).
   Both wrists at once in opposite directions (again, one way, then the other).
   *Keep the rotation in the wrist, not the elbow or shoulder.

4. Elbow Bending: Arms straight out in front of you at shoulder height, turn your palms to face up. Bend at the elbows to bring your fingers to your shoulders, then extend your arms again.
   Repeat with the arms out to the sides, still at shoulder height. 10x

5. Shoulder circles: Bring your right fingertips to your right shoulder. Move the right elbow in a big circle (one full circle for one full breath). 10x
   Repeat in the other direction.
   Repeat on the left (both directions)
   Repeat with both arms at once (one direction, then the other), trying to touch your elbows together in front.
6. Table pose with forearm engagement: Come to all fours, knees under hips, wrists under shoulders. Spread your fingers wide with your middle finger pointing straight ahead. Lift the very center of your palm upward while pressing down through the outside edges of your hands and fingers. Weight evenly distributed. Hold for 3 breaths, then relax. 10X. For more challenge, lift your knees and reach through your heels (plank pose) while doing this work with your hands/forearms.
7. Side Plank Pose: From all fours, bring your weight into your right hand (engaging the hand/forearm just as you did in the last pose) and right leg. Pull your arm into the shoulder socket and stack your left shoulder and hip over the right as you extend the left leg, placing your foot on the floor. Hold 10 breaths. Rest. Repeat on the other side.
8. Cactus Arms/Robot Arms: Lie on your back, arms out to sides. Bend your elbows to 90 to look like a saguaro cactus, backs of the hands dropping toward the floor.
   Turn from the shoulder to bring your palms toward the floor, fingers pointing toward your feet (this is robot arms, a little like a wizard of oz scarecrow move).
   Move back and forth between the two 10X
9. Supported Fish Pose: Roll a blanket or a towel up, making sure it is at least as long as your spine. Lie back, spine along the blanket, arms open to the sides. Stay here, relax, at least 10 breaths.

Getting Started - Warm Up Practice

There is no better way to get started than warm ups.  And as we are just getting this blog started... make some space on the floor, take a deep breath and click below for an audio track of my favorite ways to begin to connect to and open your body... Enjoy!

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