There's a new blogger over at Yoga Journal and already I'm loving her posts. She's fairly new to yoga and will be blogging about her experiences as a beginner. So far her posts are funny ("I don't know a hootkatassana from a pranayama") and genuinely reflective of the concerns beginners have when they start taking yoga classes. My favorite line: "What if I'm dying half way through the class, and I have to spend 45 minutes in Child's Pose? What if my pants won't stay up and my shirt won't stay down?"
If you're new to yoga (or can remember a time when you were new to yoga!) you'll enjoy Kristin's insight. And maybe you'll take solace in the fact that other people also worry about their feet/stamina/clothing/flexibility, etc., etc!
Showing posts with label Flexibility. Show all posts
Showing posts with label Flexibility. Show all posts
Wednesday, May 12, 2010
Friday, April 16, 2010
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!
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!
Tuesday, January 12, 2010
New to Yoga?
So, it's January. A month when so many of us decide "now is the time to..." do whatever it is we've been thinking of but haven't quite gotten around to. For some people that statement will be "now is the time to start doing yoga" - and what a great idea! The cold winter months are a wonderful time for learning to breathe, move and think in a more healthy way.
Unfortunately, for some people the thought of a yoga class is daunting. There's a very disappointing misconception floating around that you have to be 1) flexible 2) skinny and 3) female to be "good at" yoga.
To help bust these myths and make your foray into yoga go more smoothly I have a few pointers:
1. Forget the idea of being "good at" yoga. If yoga teaches us anything it's to let go of these types of expectations and enjoy the moment instead. So as long as yoga feels good, you're doing it right.
2. Yoga helps improve flexibility. If you were already perfectly flexible you wouldn't really need it! Don't worry about how flexible you are when you start. Instead notice how your flexibility improves as you keep practicing!
3. Find a class and a teacher that's right for you. If you've never spoken a word of French, but sign up for a level 3 university French class anyway, you're setting yourself up to be disappointed! Same goes for yoga. If you are a beginner, start in a beginner class. You'll learn the foundations of the practice and be more confident.
4. Men - if you go to a yoga class and you are the only man there (or one of very few) the women in the room are NOT thinking "what's he doing here?". Instead, they're thinking "wow, I wish my man would do some yoga!" Be a good role model for other would-be male yogis and keep coming to class despite the excess of estrogen.
5. If you try it once, and dislike it, try it again. Really. Learn about what's available in your area and try a few different classes until you get a sense of what's out there. There are so many styles and varieties of yoga that there's bound to be one for you. At least give it a fair chance.
If you're a beginner and you're reading this blog, you're already on your way to finding the yoga that's right for you. If you're a regular yoga practitioner and this post makes you think about someone you know who's hesitant to try the practice, send it to him or her and offer to join them for their first class! Either way, enjoy yoga and life in 2010 :)
Namaste
Meaghan
Unfortunately, for some people the thought of a yoga class is daunting. There's a very disappointing misconception floating around that you have to be 1) flexible 2) skinny and 3) female to be "good at" yoga.
To help bust these myths and make your foray into yoga go more smoothly I have a few pointers:
1. Forget the idea of being "good at" yoga. If yoga teaches us anything it's to let go of these types of expectations and enjoy the moment instead. So as long as yoga feels good, you're doing it right.
2. Yoga helps improve flexibility. If you were already perfectly flexible you wouldn't really need it! Don't worry about how flexible you are when you start. Instead notice how your flexibility improves as you keep practicing!
3. Find a class and a teacher that's right for you. If you've never spoken a word of French, but sign up for a level 3 university French class anyway, you're setting yourself up to be disappointed! Same goes for yoga. If you are a beginner, start in a beginner class. You'll learn the foundations of the practice and be more confident.
4. Men - if you go to a yoga class and you are the only man there (or one of very few) the women in the room are NOT thinking "what's he doing here?". Instead, they're thinking "wow, I wish my man would do some yoga!" Be a good role model for other would-be male yogis and keep coming to class despite the excess of estrogen.
5. If you try it once, and dislike it, try it again. Really. Learn about what's available in your area and try a few different classes until you get a sense of what's out there. There are so many styles and varieties of yoga that there's bound to be one for you. At least give it a fair chance.
If you're a beginner and you're reading this blog, you're already on your way to finding the yoga that's right for you. If you're a regular yoga practitioner and this post makes you think about someone you know who's hesitant to try the practice, send it to him or her and offer to join them for their first class! Either way, enjoy yoga and life in 2010 :)
Namaste
Meaghan
Tuesday, October 6, 2009
Flexibility for Heart Health
A recent study has linked flexible bodies with flexible arteries. Wondering why you may want flexible arteries? Well, arteries that are elastic help to moderate blood pressure whereas stiff arteries just get clogged up! One more great reason to practice yoga (we knew it was good for the heart, but I love that we can add 'artery health' to the long list of yoga benefits)!
The hilarious yogis at Yoga Dork blogged about this heart health finding earlier today. You can read their witty and informative take on the study here. My favorite line? "Yoga, just like Drano®!" But more environmentally friendly of course ;)
The hilarious yogis at Yoga Dork blogged about this heart health finding earlier today. You can read their witty and informative take on the study here. My favorite line? "Yoga, just like Drano®!" But more environmentally friendly of course ;)
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