Stress-busting Breath

Do you ever have one of those days when your stress levels begin to climb up toward panic?  What do you do to stop the onslaught?

When I have those days (yes, it even happens to yoginis:-), I do Nadi Shodna.  It slows me down, helps me to concentrate on the present, reminds me to feel what's really happening not just the hype distracting me toward panic. I'm sure there are plenty of physiological changes happening, a whole thesis could be written on it - but in those moments, all I care is that it works.  Five rounds and my world is a better place!

Here's how to do Nadi Shodna:
Set Up
If you are following tradition, fold the first two fingers of your right hand into your palm (Vishnu Mudra) and use your thumb and right finger to manipulate your nostrils.
If you are not following tradition, use any hand/position that works for you.
If you are stuffed up, use your mind rather than your digits to manipulate your breathe.

Do
Exhale all of your breath.
Close your right nostril and inhale through the left.
Close the left, open the right and exhale.
Inhale through the right.
Exhale through the left.
That is one round.
Keep going. Made your breath as gentle and sweet as possible.

Receive
When you have completed your rounds of Nadi Shodna, put your hand down and breathe gently through both side.  Feel, notice, enjoy..

What do you get from your yoga practice?

This is a lovely song by Woody Guthrie - always reminds me of what I get out of my yoga practice...

My Peace

My peace my peace is all I've got that I can give to you
My peace is all I ever had that's all I ever knew
I give my peace to green and black and red and white and blue
My peace my peace is all I've got that I can give to you

My peace, my peace is all I've got and all I've ever known
My peace is worth a thousand times more than anything I own
I pass my peace around and about 'cross hands of every hue;
I guess my peace is justa 'bout all I've got to give to you

Here's a link to Arlo singing it - http://www.youtube.com/watch?v=MFrSoVM1Pd8

Enjoy!

Sweet Restorative Practice

Some days you just need a little quiet time.  This is a great practice to breathe into and really let go.  As you remind your spine just how much it can move, feel the tensions unwind, feel the hips and shoulders release their holding, feel your mind and heart moving into a peaceful, joyful space.

Garbasana/Child's Pose

You will need a bolster, stack of blankets or a big form pillow (like a couch cushion) for this practice.


Start with child's pose, placing your torso on the bolster and breathing into your back.  Turn your head or not, find what's most comfortable for you.  Stay at least 20 breaths.

Teddy Bear Twist/Jathara Parvrtti

Move into a deep spinal twist.  Elongate your spine as you sink into your twist, and place your torso on the bolster.   Let the opposite hip lift.  Legs further apart will likely be more intense for you, as will turning your head away from your knees.  Stay at lest 20 breaths each side.  Take a little break between sides - this will give your body time to adjust after the first side and you will be able to relax deeper on side two.

  

Supta Baddha Konasana with Bolster

Finally, lie back on your bolster with your bottom still on the floor into a nice backbend.  You may find it more comfortable to have a pillow under your head.  I like to bring my feet together, knees apart into baddha konasana, you may prefer your legs straight or feet wide and bent knees together, let your pose be right for you.  Stay at least 20 breaths.

Guided Relaxation

Find your most comfortable reclined position and press play - this is a live excerpt from last night's Yoga Nidra class to help you progressively relax body, mind and soul.  Enjoy!

Podcast Powered By Podbean

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!