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?

Shoulder Exploration and Strengthening!

Understanding your shoulders is key to avoiding injury in this relatively weak joint. Explore downward facing dog and dolphin pose to feel how all the muscles work together to keep you safe and strong.

A warm up is advised prior to this brief but powerful exploration... consider warm ups to open the spine (i.e. 6 movements of the spine, sun salutations), shoulders (i.e. sun breaths, arm circles, cactus/robot arms), and wrists (i.e.anjali mudra variations, wrist circles, tractioning wrists). These same practices as cool downs (plus poses like bridge and reclining twists) will help to prevent soreness the next day.

 This practice is helpful for all, but especially those beginning to explore arm balances.

Tight legs? Loosen up with this short yoga practice!

Tight legs, sore feet, funky ankles? Its important to have good lower body circulation - keeps you warm, keeps your muscles limber, helps to prevent things like clots - all good stuff! This lunge/squat series will help stretch and open your entire lower body from hips to toes. Whether you are tight because you are an athlete or a desk jockey, this sequence makes a great stand alone practice, warm up or cool down. Enjoy!

Sitting too much? Here's a yogic antidote!

Grab your bolster (or a few sturdy folded blankets) and get ready to unwind...

First, let's let go of that hunched upper back... lay your back on your bolster with your bottom still on the ground. Leg and arm position can really change things here, so experiment and find the best spot for you. HINT: If you feel tight, keep your knees bent and your arms by your sides.  If your low back bothers you in this position, just scooch your bottom further from the bolster.  Spend some time here, at LEAST 20 full steady breaths.

Next, let's open the rib cage and upper shoulders so you can REALLY breathe :-). Keep your bolster as it is and sit on one end.  Lay your back down on the bolster, letting your shoulders hang off.  Make sure your head is completely on the floor, but the tops of your shoulders should be a little above the floor.  This will begin to open your pecs and lower ribs nicely.  Again knees bent is a little gentler on the low back.  Stay here at least 20 breaths, letting your breath do all the work.

Now let's begin to open the front of the hips, releasing that crease you'r seated position likes to etch into them... turn your bolster sideways and sit on it.  Lay your shoulderblades on the the floor and stretch your legs our as far as it feels comfortable.  You may need to scooch up or down a little to find the sweet spot.  Again, spend at least 20 breaths here, just relaxing.

Finally, turn your bolster to a comfortable height and place your knees over it as you lie back in savasana. This gentle elevation of the legs helps with circulation and invigorates the legs.  Your back will settle more comfortably on the floor after all the backbends, enjoy the feeling of your breath moving your back gently against the floor as you rest as long as you like.

Five meditations to kickstart your practice

It can be hard to start a meditation practice... it can be harder to keep a meditation practice going.  If you are looking to start or looking to stay on track, here are a few practices to play with.

Remember to set your timer so there is no need to check your clock.  Ignore any and all outside distractions while you are meditating - this time is for you!  If you are new to meditating, start with just a few minutes and gradually build up to a time that feels right for you.  And on those more difficult days, remember there is a reason it is called a practice :-)

1.  Counting Meditation - Sit, counting your breaths up to 7, then begin again at 1.  If you get distracted, just start again at 1.
2.  Meditation on the Breath - Sit, feeling each and every aspect of your breath, nothing more.
3.  Observing Meditation - Sit, watch your thoughts as they move across the screen of your mind.  Watch, without becoming involved.
4. Mantra Meditation - Sit, repeating a mantra, continually emptying your mind of everything else.  I recommend the mantra "I am" (or in sanskrit "So Ham").
5. Mudra Meditation - Sit, bringing your hands in to an appropriate mudra for you (just google mudra, you will find many options, all of which are said to elicit different responses in your body and mind), let everything else go but the sensation of the mudra.

Try one or all of these meditation practices - different practices resonate differently with everyone, sometimes you have to try a few before you find the one(s) most helpful to you.  Do not be discouraged, you WILL find it.

Enjoy!

Shoulder Relief!

Shoulders feeling tight, noisy, slumped?  Neck achy, maybe nonexistent?  This is the practice for you.  Short, sweet and effective... give your shoulders a little relief in your practice, at your desk, whereever you may be!

Click here or below to access our practice.

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What is Thai Yoga Massage?

This post is a little bit of an ad for one of my favorite things to give, receive and share - Thai Yoga Massage - I get alot of questions as to exactly what it is, so I thought I better give you an idea...

Thai Yoga Massage is the most delicious combination of yoga and massage!  Its often called "the lazy man's yoga" because the receiver is guided into a variety of yoga positions while remaining completely passive.  Once in position, the practitioner works to release muscles and open joints while the muscles and connective tissues are in gentle traction.  Great for increasing range of motion, general relaxation and helping with aches and pains, its also a really amazing way to gain insight into your yoga practice.

As your therapist moves your passive body, you begin to gain a greater understanding of new ways to position your body for more ease in your poses, how to use your breath more effectively, and especially, how much you tend to get in your own way by working too hard and over-engaging your muscles and your mind.


If you are local, know that you can book a session here at Yoga del Sol with Jordan Milne.  Jordan learned Thai Massage a while ago and is practicing to get her chops back, so she operates on a donation-only basis.  Call or email for your appt.

If you are local and would like to learn not just how to recieve Thai Yoga Massage but how to give it as well, I will be teaching Thai at NMT this spring and you can learn how to give a great massage to friends and family, as well as get alot of great bodywork for yourself ;-).  Sign up through Banweb or the Registrar's Office.

For those of you interested in getting certified, we will be hosting on of my teachers, Sukha Wong from the Lotus Palm School in Montreal this August for Level 1 - the first step in Basic Certification.  Sukha is a master of Thai Massage and a master of weaving the esoteric and the practical into one comprehensive class.

If you are not local, google Thai Yoga Massage Practitioners in your area, chances are there is someone great near you!

Whew - so many possibilities!  I hope you will take advantage of whatever opportunities to relax come your way!