Paschimottanasana - Seated Forward Bend

When I first started my yoga practice Warrior 2 felt great, Extended Side Angle was even better and the first moment of balance in Half Moon pose was truly awesome. So basically, I really enjoyed the first two thirds of any yoga class I went to. What I absolutely did not enjoy was Paschimottanasana (seated forward bend) and Janu Sirsasana (head to knee forward bend).

As soon as we came to these seated poses, my whole body seemed to shout "no! absolutely not!". My hamstrings stayed stubbornly tight (despite my best exhaling efforts), my upper back burned while I stretched arms and head forward attempting to close the space between hands and feet, and my pelvis would absolutely not tilt forward no matter how many times the teacher urged it to do so. When I looked around the room I was amazed to see that some people actually looked quite comfortable - like they may even be enjoying this insane posture! Clearly my body was not built like theirs...

But years later, I'm one of those people happily stretching into Paschimottanasana - enjoying all the benefits it has to offer. So how has my forward bend gone from torture to pleasure? I chalk it up to patiently practicing good alignment.

In those early days of yoga my forward bend probably looked something like this:

My pelvis may as well be cast in concrete - it's not tilting anywhere! My upper back is deeply rounded (exacerbated by long hours working at a computer at my day job), and my head is reaching, reaching, reaching!!! for my knees! This is a yogi grasping for something that does not yet exist - flexibility! But that's ok. Our yoga teaches us to let go of expectations, to stop grasping and to let go of attachment to the end result.

Somewhere along the way I had teachers who showed me the path to comfort in Paschimottanasana. Their instructions would have sounded something like this:

1. Find the sitting bones first by reaching back and gently pulling each one away from the heel, removing any flesh from underneath them and rooting the bones down into the earth. If this in itself is challenging put the edge of a blanket or block underneath your seat to help initiate the anterior pelvic tilt.

2. Activate the legs. Draw the toes toward the shins and find your "yoga feet" (press out through the balls of the feet, finding a midway point between flexing and pointing the toes). Keep energy in the legs throughout the practice.

3. Lengthen the spine with the breath. As you inhale feel yourself grow out of the hips while the crown of the head reaches towards the sky.

4. With the exhale actively tilt the pelvis forward and keep the back long and straight as your chest stretches towards your toes, keeping the shoulders back and the heart open.

5. Place the hands on the floor beside the legs, on the shins, or on the feet if they reach (you can also use a strap around the feet). Wherever the hands are placed, soften the skin on the arms and resist the urge to reach and pull.

6. Continue to breathe. Lengthen the back on the inhale and stretch, with the chest open, toward the toes on the exhale. Even if there is no physical movement while you breathe, have the intention of movement and focus on keeping this physical alignment. If you stay committed to the proper alignment, over time your body will open up in the right places and you'll find yourself moving deeper and deeper (with more and more comfort!) into Paschimottanasana.



Whereas much of my discomfort in this asana stemmed from tight hamstrings and limited mobility in my pelvis, Bobby experienced discomfort in this posture because of chronic rounding in her mid and upper back during her early yoga practice. Here are her "before" and "after" photos.



As you can see, in the full expression of the pose the back does round a little. But this reflects the natural curve of the spine rather than an unnatural and accentuated bend in the waist caused by daily habits of forward bending (sitting at a desk, working on a computer, driving a car, etc.).

So the next time you arrive at the seated portion of a class and begin to make your way into the often-challenging seated forward bends, remember that these are difficult for everyone at first! If you bring awareness to proper alignment and let go of the notion that your head must touch your legs or your hands must touch your toes, you'll soon find your body responding positively. The hamstrings will loosen, the pelvis will more easily tilt and the back will actually feel stronger and longer. Before you know it, you'll be enjoying the calming effects of Paschimottanasana - even if your hands never reach your toes!

Anusara Immersion Day 5

Today is the last day of training here in Edmonton. This week has given me lots to think about and has armed me with new tools to take my practice and my teaching to the next level. Over the last 3 days we've learned about Muscular Energy, Organic Energy, Shoulder Loops, Tantra Philosophy and more.

Anusara yoga principles are so expansive and full that they infuse the practice with new energy and new depth. In some ways I feel that Anusara is very similar to what I've always practiced, but the well-planned system created by John Friend provides the words and the detail to experience and teach yoga in an exciting and fresh way.

I know that much of what I've learned will begin to integrate into my teaching when I return to the studio, and I can't wait to share these seeds of knowledge! However, I also realise that I am just at the shore of the vast ocean of expertise that exists within this system of teachings (and teachers).

Today we'll get our "homework" in preparation for Part 2 of the Immersion (happening in July). For me that will include practicing handstand and getting more comfortable with the new-to-me anatomical ideas and alignment principles of Anusara. Yesterday I had a revelation in Urdhva Danurasana (!) and can't wait to continue exploring backbends with the Melt Your Heart principle of Anusara - super strong and expansive.

I'll be in the air tomorrow afternoon and teaching at the studio on Friday. I can't wait to get back - a week feels like a long time to be separate from our little studio community - see you all this weekend!

Namaste
Meaghan

Spring!

Daylight savings has begun and Spring is just around the corner (this coming Saturday!). With the sun shining brilliantly today, I can't help but be excited about all the opportunities for "outdoor yoga" that we'll soon be presented with. I took advantage of the warming weather Sunday past during a walk in downtown St. John's. Here I am practicing ardha chandrasana - half moon pose - an asana that has always resonated with me as a symbol of opening and being receptive to good things coming.

Chakrasana - Wheel Pose

I've been toying with posting a "how-to" on Chakrasana (aka Urdhva Dhanurasana) for some time now but my ego's response to my not-so-perfect physical form in the asana was holding me back ;)

Today I'm throwing ego to the wind and offering these photos as a descriptive tool to perhaps help you learn a little about your own backbending.

Chakrasana (Wheel Pose) aka Urdhva Dhanurasana (Upward Bow Pose)

Before practicing this posture be sure that the body is warm and loose. A good warm up sequence would include:

Cat Lift & Cat Tuck
Surya Namaskara (Sun Salutation) x 3+
Uttanasna (Forward Fold)
Bhujangasana (Cobra pose)
Dhanurasana (Bow pose)
Setuasana (Bridge pose)
*be sure to follow each of these deep backbends with a counterpose such as Pavan Muktasana (Wind Release pose) or Reclined Spinal Twist

To begin Chakrasana lie on your back and bring the heels of your feet as close to the sitting bones as possible. Place your palms just above the shoulders, fingers pointing down the body. Feet should be hip width apart (as in Bridge pose) and hands shoulder width apart. Find a deep connection to the Earth with each foot and hand.

The forearms should be about perpendicular to the floor. Gather the shoulders and elbows so both are active and engaged. Do not let the elbows splay out.


Begin to move into the posture by scooping the tailbone up and lengthening the spine off the floor. Press into the inner edge of the feet to do this (keeping the knees hip width apart). Press into the hands and lengthen the neck, placing the top of the head on the floor. Take a couple of deep breaths.


To move deeper, press firmly down through the inner edge of the hands (the first finger and thumb) and inner edge of the feet. Keep the upper arms parallel and shoulders gathered. On a strong exhalation straighten your arms, lifting your head off the floor.


Once the arms are straight, bring your awareness into the legs. Continue to press into the feet and gather the knees so they don't splay out. Keep the buttocks firm, but not clenched. The tops of the thighs are active and strong . Feel the tailbone lengthening toward the knees. The belly and chest are broad and the neck is long, crown of the head reaching toward the floor. At the same time you continue to press into the hands (especially the base of the first finger) and straighten the arms.

Continue to breathe deeply, staying in the pose only as long as you can comfortably breathe.

To come out of Chakrasana
Tuck the chin toward the chest and slowly bend the arms to take the back of the head to the floor. Roll the neck and spine along the ground slowly until the full back is resting on the floor. Hug the knees into the chest in Pavan Muktasana. Follow with Reclined Spinal Twist in both directions.

Things to look out for:

1. Feet and knees splaying out. This often happens as we focus attention on the strength required in the arms to lift the head of the floor. Keeping the feet and thighs parallel to each other brings additional strength to the pose and actually reduces the amount of work for the arms. It also protects the low back.

2. Clenched buttocks. The underside of the body should be firm but not clenched. Clenching can actually compress the low back. Instead, feel lower body strength come from the tops of the legs and the connection between feet and floor.

3. Lifting UP in the posture rather than lengthening the spine. Once the arms are straight we tend to feel we should life up higher from the hips and belly. This approach won't lead us to freedom in the pose. Instead of imagining the belly lifting up, feel the spine lengthening in both directions: tailbone reaching to the knees and head and neck reaching to the floor. This elongation will allow the spine to bend more deeply and thus, bring us deeper into the pose.

This posture stretches the chest and opens the heart. It strengthens wrists, arms, shoulders, legs, abdomen and buttocks. Chakrasana stimulates the endocrine system via the thyroid and pituitary gland. It is a very energetic pose, increasing vitality and reducing depression.

Some contraindications of the pose include:

-wrist or back injury
-high or low blood pressure
-heart problems
-headache

Such a strong pose should be worked on in short spurts. The arms can tire easily, making you less stable in the pose.

Perhaps this posture will be a fun challenge during the holidays...when the deep backbend is accomplished stress and tension melt away. Joy and freedom take hold instead.

Feel free to chat with me about your Chakrasana experiences here on the blog or at the Studio!

Namaste
Meaghan

How Often Should I Practice?

Most people who practice yoga hope to find something special within their practice. And so they should! Yoga, in all it's many manifestations, can be absolutely life-changing. Whether you are seeking a form of physical therapy to aid in injury recovery or are looking for a more meaningful, spiritual life, yoga can lead you there. However, a key question that we all consider at one time or another is "how often should I practice?".

The easy answer is about three times per week. Three yoga classes each week is enough to feel the physical and mental benefits of the practice. It's also enough to incorporate yoga into your weekly routine, making it a part of your life.

The more complicated answer is: you should practice yoga every single day. Yoga is very different from an exercise regime - yoga is actually a lifestyle. It's a comprehensive system designed over thousands of years to cultivate peace and wellness - not just during your 75 minute yoga class, but in every moment of your life. We can be mindful in performing all actions, breathe deeply throughout the day, feel gratitude for the life we have and take care of our bodies and minds. This is the practice of yoga.

So if you find yourself wondering if you are practicing yoga with enough regularity, broaden your scope of thought to not only include the yoga asana classes you attend, but the way you carry yourself through life. Are you aware of your body and breath? Do you practice compassion and mindfulness? Is your physical yoga practice trickling into your everyday life to make you a more calm, loving person? You may not notice these things happening right away, but yoga will eventually steep into your being and manifest itself in a multitude of ways.

Om shanti,
Meaghan

Yoga For Insomnia

Most of us are so busy that we don't even think about sleep until we're laying in bed waiting for it to come. We rush through our days, taking care of the people around us, fulfilling the expectations of our jobs and making to-do lists so our waking hours are fully maximized. Maybe we daydream about an afternoon nap, or let our minds wander to the moment when our heads will hit that soft pillow - but we quickly snap out of it and get back to work!

Sadly, when the time for sleep actually arrives, we're too wound up to take advantage of it. Tossing and turning, thinking of what needs to get done tomorrow, revisiting today's reel of thoughts - it's exhausting, yet sleep just isn't coming naturally. It's a cycle of sleep deprivation, and for many people it's a reality.

This is of course, not healthy. A Reader's Digest article on the topic reports that "sleep is crucial to maintaining your health. Without it, you increase your susceptibility to an astonishing array of health problems, including heart disease, stroke, diabetes, obesity and depression." In addition, sleep deprivation severely affects immune system functioning. "The immune system works best when you're asleep," said Stanley Coren, professor of psychology at the University of British Columbia "That's when your natural killer cells are generated." These natural killer cells are what protect us from viruses and bacteria; a key reason to get enough sleep in the midst of the current H1N1 frenzy!

Thankfully, yoga can help the sleep-deprived and stressed (i.e. most people!). A regular yoga practice, like any exercise, is a wonderful way to begin the process of incorporating healthy sleep habits into your life. Taking a yoga class two or more times per week, and practicing a few asanas before bed can make an incredible difference to the length and quality of your sleep.

To help you get ready for bed tonight, Bobby and I have put together a short series of calming, restorative postures. These asanas are designed to slow the body and brain, helping you ease into a restful state of mind. The props we've used in the photos can easily be substituted for things you have at home such as pillows and blankets.

Start in any comfortable sitting position. Use a pillow or blankets to elevate your hips. Draw your focus onto the breath, slowly beginning to extend both the inhalation and the exhalation until you feel your lungs expand fully with each deep breath. Choose a mantra to focus on - to calm the mind I like to repeat the sound Om or the word Shanti, which means peace. Each time you exhale, hear the mantra in your mind, letting the sound and meaning relax your mind until all other thoughts fall away.

Once you feel grounded and calm, slowly move onto the hands and knees. Remove your sitting props. Place your hands about one palm distance ahead of your shoulders and the knees directly below the hips. Tuck your toes and take a deep breath in. As you exhale lift your hips toward the sky into adho mukha svanasana, downward facing dog. Make the movement slow and controlled. Continue to focus on your breath and your mantra. Using a block underneath the head will allow you to relax more deeply and feel fully supported.


Next, come into a well-supported forward fold, paschimottanasana. Seated forward folds calm the brain and ease anxiety. Rather than striving to be deep into the posture, stretching the hamstrings, allow yourself to be completely at ease here. Support your upper body, arms and head with pillows and blankets. Rest yourself at a height where you feel absolutely no strain. Remember, the purpose of this practice is to become sleepy - not to lengthen your hamstrings!

Slowly remove the props, draw your legs to the side and bring yourself to hands and knees. With a deep exhalation sink your hips towards your heels. Rest the belly, chest and head on a firm support, easing into a comfortable balasana, child's pose. Breathe into the hips, feeling them become more loose with each exhalation.

With as little movement as possible, reposition your firm supporting pillow or bolster next to a wall. Rest your hips on top as you lengthen your legs up the wall. Be sure to have the hips and heart slightly elevated in order to get all the benefits of this half inversion. Arms can rest by your sides, palms up or raised over the head, clasping the elbows. You can lay a blanket over the chest and arms to keep heat in. Let your eyes close and notice the calming effect this posture has on body and mind. This variation of viparita karani offers relief for tired legs and mild backache. It also eases digestive problems, the symptoms of menopause and uncomfortable symptoms during the menstrual cycle.

When viparita karani feels complete (approximately 2 - 5 minutes) gently roll to the side and prepare for your final sleep-inducing posture, supta baddha konasana, reclined bound angle pose. This asana requires some time to set-up properly but is well worth the effort (this is my absolute favorite restorative asana!).

To set up: sit in front of the cushion, bolster or firm pillow. Press your sacrum into the edge. Bring the soles of your feet together, drawing the heels as close to your groin as is comfortable. Wrap the blanket over the feet and pull the ends underneath your thighs. Bring both hands to the bolster behind you and gently lengthen the spine along it. You may need additional support underneath the head of you have a long torso (like I do - notice in the photo, I'm also using two foam blocks to support my head. Another pillow or some blankets will also do the trick). If you have tight hips you may also want to use support underneath the knees to bolster the work of the rolled blanket. Before settling in completely massage your temples and actively relax your jaw by removing the tongue from the roof of the mouth and letting the lips part.

Enjoy this pose for as long as you like, noticing your heart and hips gently opening, releasing tension and preparing you for sleep. Afterwards, take savasana, corpse pose for a few minutes or simply climb into bed.

This series can be practiced in as little as 10 minutes. If you have more time to linger, even better. Over time you will notice how your body reacts to these asanas - revise the sequence accordingly; spending more time on one, less on another or modify in any way that brings you greater relaxation.

Sweet dreams,
Meaghan

Sarvangasana - Shoulderstand pose

Over time, we'd like to build a big, informative yoga asana library here on the blog. Using photos and description to explain the poses, we'll offer as much insight as possible so you can begin incorporating some of the poses into your home practice...or just read them and be intrigued! This is the first post of that nature. Thanks to Bobby for this wonderful description and precise photos. Enjoy!

Shoulderstand, Sarvangasana.

Lie on your back. Align the head and spine. Relax the entire body and mind.


Contract your stomach muscles and support your lower back by placing the hands palm down on the mat and just below the buttocks. Slowly raise both legs to a 90 degree angle.


Press the arms and hands down and slowly roll the buttocks and the spine off the floor.


Bring the hands around to support the back, keeping the elbows as close together as possible (do this by rolling the shoulders under) and getting as much of the trunk in an upright position as is comfortable. Gently push the chest forward so that it eventually pushes firmly against the chin. Keep your weight in the shoulders rather than letting it fall into the neck - there will be pressure on the neck, but there should be a comfortable balance in neck and shoulders. In the final position the legs are together and the legs and trunk are in a straight line perpendicular to the floor.


Close the eyes, relax the body, and breathe deeply and slowly. Stay in the final position as long as it is comfortable, working up to 3 minutes (or longer).

When coming out of the position slowly move your hands down your back towards the buttocks, returning to the floor one vertebrae at a time until legs return to initial vertical position. Now using stomach muscles slowly return legs to the floor to a slow count of 20.

Health Benefits:

This inverted posture balances the circulatory, digestive, reproductive, nervous systems. The Endocrine system functioning is also optimized as a result of thyroid stimulation when the chin presses against the chest. Other benefits include:

-Calms the mind, relieves stress, fear and some headaches. Also works to clear mental imbalances.

-Enhances Immune system functioning due to stimulation of thymus gland.

-Promotes bone health and regeneration due to stimulation of parathyroid glands.

-Improves air exchange, relieves stress and massages abdominal organs due to inducement of abdominal breathing.

-Tone legs, abdomen and reproductive organs and drains stagnant blood and fluid, increasing circulation to these areas.

-Tones nerves passing through the neck to the brain and increases ear, eye, nose and throat health.

Yoga Therapy Uses:

Sarvangasana is used in yoga therapy to treat asthma, diabetes, colitis, thyroid disorders, menopause and menstrual disorders. This posture is also a means of preventing colds and Flu.

Contraindications:

This asana should not be performed by people suffering from enlarged thyroid, liver or spleen, cervical spondylitis, slipped disc, high blood pressure, other heart ailments, weak blood vessels in the eyes. It is also recommended that it not be practiced during menstruation.

Sequence suggestions:

Sarvangasana is ideally practiced before halasana (plough pose). Afterwards, practice either ushtrasana (camel pose) or matsyasana (fish pose) as a counterpose.

Halasana:

Matsyasana: