The Power of Choice and The Yoga of Action
Life is Good
I mean, really, REALLY GOOD. It is easy, however, to get caught up in the not-so-good – the suffering, the disaster and the struggle. With so many of us fighting just to pay the bills and to put food on the table, it can be comforting to commiserate and complain with others who are experiencing the same thing. Lately though, I have noticed that focusing on the struggle is actually counter-productive. It is overwhelming and frankly pointless.
Suffering is Optional
I am aware that struggles will continue to occur in my life. I also realize that how I respond to the struggle is my choice. Yoga and mindfulness practices have helped me get to the point where I can notice the things in life, and in the world, that are unfair, unjust or downright difficult. I can notice these things and not get wrapped up in the hopelessness of it all. In the midst of crisis, I can still feel connected and comforted. I am fully aware of the suffering in my life and in the lives of others but I also see the potential that lies in each and every one of us. It is empowering. It is inspiring. It leads to the kind of action that can make a difference.
Unsure about what action you should take? Join the club.
If you find yourself feeling confused or helpless, know that you are not alone. Take comfort in your choices, even the little ones. Making a choice to live a life of mindfulness is taking action. Making a choice to roll out your mat or sit on your meditation cushion is taking action. Whether the choice is to go for a walk, to help a neighbor, or to simply feel better about yourself, the choice itself is the first step towards making a difference. No matter how small or insignificant it may seem, when you claim your power of choice, it has a snowball effect in your life.
Why Yoga?
In yoga practice we confront ourselves both physically and mentally. We practice letting go of attachments in the simplest of ways. For example, we let go of thinking about our To-Do Lists and instead focus on breathing and relaxation. Yoga reveals to us our strengths, our limitations and our unhealthy patterns of thinking. It teaches us acceptance and shows us where we have room to grow. With that awareness, we are left with a choice. And just as we practice, we can choose to let go of fear and suffering and focus on solutions and potential instead. Take comfort in your choices because they contain your power for transformation, for change.
Every minute of every day is full of opportunity to claim your power. And it really is as simple as a choice – a choice, right now, between fear and LIFE. I choose life – fully awake, vibrant, healthy, active, compassionate life. And with that simple choice I am seeing evidence of my untapped potential. And it is good, really, REALLY GOOD.
So, how do you shift from worry and fear to decisive action? How does yoga practice help you make a difference in your life and the lives of others? I would love to hear your thoughts. Please leave a comment below.
Yours in Gratitude,
A Yoga Pose for Letting Go and Opening to Potential
Reclining Hero’s Pose Variation
Practice moving into this pose with intention and deliberate placement of your body. Exercise your power of presence, choice and action.
Sit with your feet at the outsides of your hips. You can separate your knees as wide as you’d like to find a comfortable position for your knees. Keep your feet close to your hips with the tops of your feet on the floor and your toes pointed directly behind you. Place a bolster or folded blankets behind you and begin to recline back, resting your upper body on the bolster. Your neck should be in a neutral position which means you may need to use additional bolsters or blankets to see that your head and neck are supported. Relax as completely and deeply as possible. Breath slowly in and out through the nose. Relax your shoulders down and rest your arms on the floor with your palms facing up. Allow your heart center to widen as if the skin and muscles of your chest and your ribs are opening side to side, exposing your heart and revealing your true nature, your choices in this moment, your power.
Yoga to the Rescue: Winter Warmth is Just a Pose Away
Snowed in and stir crazy? Or is it just me?
I am so restless in fact that I’ve moved furniture in the coldest room of my house so that I could have some space to get busy and heat things up yoga-style. I’ve even busted out the camera (and leg warmers and yoga socks ).
Here is a short yoga practice, about 20 minutes total, that I put together with the intention of heating up my body and soothing my nerves. The sequence includes a fire starting breathing technique, sun and moon salutations, strength building poses, deep hip stretches and backbends. And don’t forget about final relaxation to help spread that fire to your whole body.
The audio and video quality is not the best but the information is there. This sequence (and my legwarmers) has been so helpful to me while I’ve been snowbound. I hope it helps you, too.
So, turn up the heat and move your body. Let’s melt the snow together y’all.
Yoga for Winter Warmth Part 1 – The Warm Up
Yoga for Winter Warmth Part 2 – Deeper Stretches and Heat Building Poses
Post your questions or share your Yoga for Winter Warmth experience below.
Namaste,
Yoga to the Rescue: The Other Side of Confusion
Have you made your resolutions for 2011?
I can’t say that I’ve ever been in the habit of listing my New Year’s Resolutions at the years end. For one, I am constantly striving to be a better me. My goals and inspirations come to me throughout the year. However, this awareness of my un-involvement in, and in fact apathy for this very popular tradition has me indulging in introspection.
Is it because in the past I haven’t seen myself as the deliberate creator that I am? Am I prone to a victim mindset (you know, faulting the economy, the job market, my upbringing, and other endless excuses)? I am simply too lazy to take responsibility for my life?
The question often contains the answer
Ouch. The truth sure stings sometimes. Still, I prefer it to living a life of illusion (not the Joe Walsh song – actually, I really like that song). With all of this in mind, I have begun a new practice, a “resolution” if you will. When I have a tendency to question, I turn it into a statement. The result is that I find clarity where there was previously floundering. With clarity I am more likely to take action. It is like this: When I state that I haven’t recognized my power for intentional living and that I use excuses to let myself off the hook and that I can claim my power and my responsibility at any moment, a pretty wonderful thing happens. I know what my next step is.
Practice is the key word here. I am not always as present for myself as I intend to be. Fortunately, my default response to feeling knocked off my center is internalization and questioning. And as I mentioned earlier, the question and the answer are usually very close indeed.
Bonus: I always have my yoga practice which continues to reveal me to me.
Yoga Sequence for Clarity and Inspiration
I have designed this short asana sequence to relax and sooth stressed nerves and reveal a clear headed, confident state of mind. Practice when you feel confused or unclear about what you want, your life purpose or simply what you should do next.
So there it is, my gift to you as we enter this new year (and new decade!). Please return to it whenever you need. I plan on posting more videos soon. Please let me know if you have any requests.
Also, I would love to hear your thoughts about this video or about your New Year’s resolutions. How do you find clarity amidst the chaos? Please share!
Happy New Year!
Bringing Your Yoga Practice Off of Your Mat
In the sacred space of the yoga room, you are provided with a safe place to get to know yourself, your body, your fears and your strengths.
Yoga class can bring many lessons and a variety of experiences within the span of but 60-90 minutes. Learning how to apply your experiences in yoga class to your life outside of the yoga room can bring that bliss-filled-yoga-class-clarity to other areas of your life, too.
Here are a few examples of how to grow your yoga practice into your day-to-day moments.
Notice your breath.
Something that is repeated in yoga class after yoga class is bringing your awareness to your breath. Also, incorporated in a class is pranayama or yogic breathing exercises. This is a helpful and powerful practice that carries over into everyday life almost by default. With regular practice, you begin to notice how you are breathing in any given situation. For example, “Is my breath short and shallow or slow and steady?”
The awareness that yoga practices brings and the ability to return to your slow flow of breathe can be extremely helpful. A relaxed breathe promotes a relaxed body and ultimately a relaxed mind. Try it next time you are stressed while sitting in traffic or facing a deadline at work. First, notice that you are stressing out (that seems pretty obvious). Then, notice your breath. Let go of everything else and breathe slow and deep. What usually comes next is a sense of serene clarity and the ability to to handle whatever it is that has you stressed. The alternate nostril breath is a brilliant “stress-buster” (I have been known to do this while driving).
Release unnecessary tension.
In the same way that awareness of your breath is helpful, so is awareness of your body. The cues given by yoga teachers in class are relevent in many situations daily. That “dawning” you have in class when you finally understand what it means to release your shoulders back and down holds true in life – release unnecessary tension. In other words, find where you are “leaking” energy with tense muscles, let go of the tension, and you might just find that you have more energy and clarity as a result.
Let go of what does not serve you.
In the most literal sense yoga class helps you relieve the physical tension that leads to energy “leaks.” In yoga class you are often confronted with your criticisms, comparisons and judgements of yourself (and sometimes others) as well. You can either continue those patterns of thought and be miserable or you can let go of those things (even if just for the span of the class) in order to have a better class experience. This becomes a practice for life as well. Can you let go of certain patterns that you may have outgrown?
Accept yourself as you are.
Comparisons and goal-oriented mindsets are part of our nature. We want to strive, we want to achieve. No different with our yoga practice. We have reasons for practicing, for example, weight loss, peace of mind, or a deeper spiritual connection. It is easy to slip into a mindset of “achieving” or in other words “wanting” and thus living in the mental space of “not having” You won’t be able perform the most advanced or physically challenging poses in the beginning, nor would you want to (ouch!). However, you can realize that the beauty is, in fact, in the unfolding – the opening up to yourself.
When you realize that where you are in your ability is perfect and exactly were you need to be, a miraculous thing happens. You accept yourself as you are instead of fighting your limitations. Your focus shifts from that which you do not have (wanting mind) to that of appreciation for what you are. And in this space, you are open to way more possibilities than those stringent goals you set in the first place. Why limit yourself in life? Be easy about it and give yourself the freedom to allow infinite possibility.
Please share your thoughts about bringing yoga union to your off-the-mat life. I would really love to hear from you.
Love,
If you’d like to read more, check out this post where I discuss the subtle ways in which my yoga practice helped me deal with chronic depression.
Hot Yoga Stuff: Ultima Replenisher Review
Hot Yogis and Electrolyte Replacement Drinks go together like Peanut Butter and Jelly
I recently received a sampler of Ultima Replensher's Balanced Electrolyte Drink mix from a giveaway on the My Yoga Life Blog (Woohoo! Thanks Callah!). I have to say, I am impressed.
I was always suspicious of other electrolyte drinks and their long lists of ingredients I couldn't pronounce (not to mention the inordinate amount of refined sugar!). Still, knowing that my body needed to replace what I sweat out in just one hot yoga class, I would take them anyway figuring I was choosing the lesser of the two downers (you know, the crappy way I feel when I am depleted vs. the sugar and junk I can't pronounce).
I have done some research and I've even found recipes for making my own all natural electrolyte replacement drink. It is really surprising that I hadn't heard of Ultima before now. Thanks Callah and Ultima for hosting such a cool and useful blog giveaway (just another reason I love blogging!).
Ultima is the only 100% Natural, Sugar Free, Dye Free, Gluten Free, Non-GMO electrolyte drink on the market. Pretty cool, huh?
I tried the following flavors (all of which I could pronounce every ingredient):
- Grape
- Wild Rasberry
- Orange
- Lemonade
The Wild Rasberry is definitely my favorite, with the Orange coming in a close second. The Lemonade is my least favorite. It's not terrible, just a little bland compared to the others. As for the Grape, well, I am just not a grape-flavored-stuff kind of person.
The individual packets are great. I keep one in my yoga bag for after class. I have also been using these drinks after I go for a run (a new adventure for me!). I notice when I do, I don't have a dip in my energy level later that day. In short, I am loving it – such a simple way to take care of my self and continue to live my active yogi life!
Not Just for Hot Yogis
Any althete (or anyone really) looking for an all natural, sugar free electrolyte drink will love Ultima Replenisher. Heck, my kids really enjoy it so that speaks to the tastiness, right?
Still Have Questions?
You can read Ultima's FAQ. Also, feel free to post questions for me about my experience with Ultima Replenisher in the comments below.
Buy It
You can buy directly from Ultima on their website or find out where there's a store near you carrying Ultima products. You can also connect with Ultima Replenisher on Facebook.
By the way, through September 2010 Ultima is offering a coupon for yogis! Get $7 off an order made on their website by using code yogayoga. Thanks Ultima!
Bloggy Love
Please stop by Callah's blog My Yoga Life and say hi! She is super sweet and share lots of useful yoga and running info over there. You might like this related post on The Importance of Hydration.
As always, thanks for reading! Please check back in as I have some pretty cool stuff (hint: giveaways!) planned for the not so distant future.
Lots of Love,
Lindsay
Strike a Pose Saturday: A Camel Pose for Everyone [VIDEO]
Thought I would do something a little different this week.
People learn in many different ways. Simple pictures and reading works great for a lot of people but for those of us who are more “visual” learners a video is very helpful. So, here it is: Tips and modifications for Ustrasana, Camel Pose … in a VIDEO!
It is very important that you warm-up before you practice this pose. 3-5 rounds of sun salutes should do the trick. Also, a counter pose after you practice Ustrasana is important to balance the stretch and stabilize your core and your spine. A great complimentary pose for Camel is Sasangasana, Rabbit Pose. Also, Balasana, Child’s Pose or simply hugging the knees into the chest will serve this purpose.
In this video I offer modifications for every level and alignment tips to get the most out of your Camel efforts. Remember, yoga is not about achieving an idealized or “final” pose (that’s just a myth anyway) but more about what you learn along the way. In other words it is not the pose but how you approach the pose that matters. Patience, acceptance and an open mind are helpful. Compassion and honesty and a sense of playful curiosity are good things to bring to your practice, too.
So, there you have it. Please post your questions and/or comments below. Also, if you ever have a request for a video or tips for a specific pose, just let me know!
Lots of Love,
Lindsay
By the way, please practice safely. These articles express my opinion and while I have over a decade’s experience with hatha yoga practice, intensive teacher trainings and hundreds of hours of teaching, always consult your physician before beginning any exercise regimen and to find out what activities suit your uniqueness. Because you are special and doggonit … I like you.
YogaVibes.com Review and Giveaway CLOSED
I would like to introduce (or perhaps reacquaint) you with a really great website, YogaVibes.com.
I have a confession to make. I do not make it to yoga class every week. I’m not counting the classes that I teach. I am talking about a yoga class for me, where I get to be the student, where someone tells me what to do for an hour and a half!
I do practice at home, though, and I really do love my home practice. I find the intuitive nature of guiding myself through an asana sequence that my body asks of me to be so much fun and creative and quite special. But honestly, it isn’t always enough. It is sometimes difficult for me to stay motivated and I tend to fall into the trap of complacency in my practice. In other words, I don’t challenge myself and I get bored.
There’s just something about the energy of going to a yoga class
But how am I to get to class with 2 young children, a teaching schedule, a working/schooling husband and one car between us? It’s not easy that’s for sure (YogaVibes to the rescue!).
What I love most about YogaVibes.com is that they offer online yoga classes with amazing and accomplished teachers in a real class environment. They also have streaming DVD’s and shorter (free) intructional “vignettes” but it is being able to experience teachers whom I’ve admired from afar, like Sadie Nardini and Kathryn Budig (and Kino MacGregor, Ricky Tran, Rolf Gates – the list goes on and on), in a real yoga studio teaching a real class to a group of real people that I truly appreciate. It’s like, the real thing, y’all!
They have something for EVERYONE
YogaVibes.com acknowledges that people come to yoga practice for a variety of reasons and that these reasons are as unique as the individuals. There is a whole section for people brand new to yoga (Beginner Vibe). They have Kundalini Yoga classes, Vinyasa, Gentle, Yoga for Athletes and even Kids Yoga classes available on the site. YogaVibes.com offers support through videos and their blog, Community Vibe, as well as Daily Vibe emails. There is also a section on the YogaVibes site called Recovery Vibe, for those recovering from addiction, injury or illness and yoga classes for cancer survivors.
More YogaVibes.com features
Pricing for classes is extremely affordable and you have a few options. You can pay just $10 for a single class with access to that class for 14 days. Or you can pay $20 per month for up to 5 classes with unlimited use of those classes. Or for $25 per month you have unlimited access.
And …
Not only can you browse the site by Paid Videos, Free Vignettes, Streaming DVD’s, or New To Yoga but you can also search based on Style, Instructor, Location, Class Length, and Difficulty. It’s pretty darn cool and super easy to use.
I love YogaVibes and the service they are providing – yoga classes with amazing teachers that are economical and fit your schedule. I am sure you will love YogaVibes, too.
Woohoo! YogaVibes.com is offering my readers a 20% discount on YogaVibes classes. Use code lindsayvibes20 to receive the discount.
And because I just love a good blog giveaway (and free stuff!) …
3 Lindsay’s HOT SPOT readers will be able to try a YogaVibes class for FREE!
Here’s how to enter …
Mandatory:
- -Visit YogaVibes.com and then leave a comment here sharing something that you liked about the site.
Additional entries (optional, but you must leave a separate comment for each additional entry in order for it to be counted):
- -Follow my blog via Google Friend Connect.
- -Like YogaVibes.com on Facebook.
- -Follow YogaVibes on Twitter.
- -Sign up for a free YogaVibes account & newsletter (2 entries – leave 2 separate comments).
- -Like me on Facebook.
- -Follow me on Twitter.
- -Tweet about this giveaway (please leave a link to the tweet).
- -Subscribe to my email newsletter.
Contest ends September 6, 2010 at 11:59PM EST. Winners will be randomly selected on September 7, 2010 and announced here on my blog.
I am happy to answer any questions you may have. So, please …. post away!!
Lots of Love,
Lindsay
Cool It, Man! Try Some Minty Water [RECIPE] – Hot Yoga Hydration Tips
When it is hot outside, staying hydrated is essential and requires a little mindfulness.
True, it might seem obvious (drink water or die?) and also true, we tend to be thirstier during the warmer months. Still, we can forget to drink enough water. Go figure.
Then again, even if we are paying attention to our water consumption we can become downright BORED with drinking so much water.
Here’s a healthy alternative. It is refreshing and tasty and has the added bonus of making good use of that extra mint growing (like mad) in your herb garden.
Mint-Infused Water
Instructions:
- -Take a handful of freshly picked mint leaves, any variety, and wash well.
- -Place the leaves in room temperature water, about 1 large liter-sized bottle, and allow to infuse for several hours or overnight (can also be stored in the fridge for longer).
- -Remove or strain mint leaves from water.
- -Add ice if desired and enjoy a refreshing, soothing summer beverage!
Feel free to experiment with the ratios of mint and water. Also, bruising or chopping the mint leaves first will make for a stronger minty flavor.
Another way to infuse your water with natural mint is to make a “sun tea.” Simply fill a bottle or jar with drinking water and fresh mint and place in a warm, sunny location. Your mint tea will be ready in about 20-40 minutes depending on the degree and intensity of the sunny spot.
Mint is so easy to grow and especially manageable if grown in a container. However, if you don’t want to make this yourself, the Metromint water sold in health food stores is an adequate substitute. It just seems a little excessive when it is so easy (and cheap!) to make your own. Another bonus: Mint has many health benefits!
Try it in Hot Yoga Class
Now, this is not for everyone, not all of the time. Sometimes it seems that anything but plain water is icky (for lack of a better adjective) when you’re intensely focused on your sweaty practice, but it is worth a try now and again. Mint is cooling in nature and is also quite soothing if you’re feeling nauseous. I like it, not all of the time, but sometimes it is simply AWESOME.
When Water Isn’t Enough
Maintaining proper hydration is important for overall health and well-being. If you happen to love Hot Yoga as much as I do, it is especially important. You lose trace minerals and overall balance when you sweat a lot and in Hot Yoga class, you sweat even MORE THAN A LOT! Here are some more ways to replenish and maintain proper hydration and mineral balance:
- -Electrolyte supplements such as Ultima Replenisher (my fav) and sports drinks such as Gatorade.
- -All-natural coconut water.
- -Or you can make your own all-natural electrolyte drink (info below).
I like this recipe from Aviva Jill Romm’s “Naturally Healthy Babies and Children”:
Electrolyte Replacement Drink
Combine:
- -8 ounces water (preferably warm or room temperature)
- -1/4 teaspoon baking soda
- -A pinch of salt
- -2 tablespoons or more of honey, sugar, or maple syrup
I recommend at least 1 serving (the above 8 oz) on days you sweat a great deal.
Please share your tips below!
Lots of Love,
Lindsay
More Resources:
You’re all dried up (yoga and water)
Yoga Students – Drink Tap Water (not bottled)
Strike a Pose Saturday: Dancing with Your Inner Warrior
I am feeling all nostalgic for South Florida, the ocean and Hot Yoga Teacher Training.
So, this week’s Strike a Pose feature includes a picture of me yoga-posing it on Ft. Lauderdale Beach, in the thick of teacher training.
Jimmy Barkan’s Yoga Teacher Training was a life-shifting experience for me, symbolized here by the funny camera angle.
I know this pose by several names: Reverse Warrior, Exalted Warrior and Dancing Warrior. I like all three names and use them interchangeably. Depending on the mood and the moment, each name can be appropriate.
Yes, I could have my right knee a little more bent in the picture above, with my thigh parallel with the sand but 3 weeks into the training, my legs and hips were ridiculously tight from the hours of yoga practice every day. Not to mention the sand and the surf – they made things a little tricky, too (hey, where’d my feet go?).
Tips
- -The alignment of the bent knee is important to avoid straining the ligaments of the knee joint. Keep the knee centered directly over the ankle.
- -Keep the straight leg very active and straight with the outer edge of the foot pressing into the mat (or sand … or whatever).
- -Hips should be in a neutral position which means scoop the tailbone slightly and draw the navel and lower ribs in and up.
- -Try not to lean into the hand that is on the outer thigh but rather lift up and stretch back.
- -The tendency will be to straighten the front leg when you go back, so be mindful of the legs, with a little extra attention on that front knee, throughout the pose.
Benefits
- -Increases the strength and flexibility of the legs, ankles and feet.
- -Stretches the groin, hip muscles and connective tissue of the hips.
- -Stretches the side of the torso and the arm.
Read last week’s tips for Wheel Pose.
Thanks for reading and please leave any questions or comments below (I love questions!).
Lots of Love,
Lindsay
By the way, please practice safely. These articles express my opinion and while I have over a decade’s experience with hatha yoga practice, intensive teacher trainings and hundreds of hours of teaching, always consult your physician before beginning any exercise regimen and to find out what activities suit your uniqueness. Because you are special and doggonit … I like you.
Strike a Pose Saturday: Bending Over Backwards Never Felt SO GOOD!
I don’t know about you, but I love backbends.
There is something about the inside-out feeling of bending my body in this way provides such a release (and relief!) for me. It didn’t come naturally, though, and it took some practice and mental focus to overcome the fear I had around opening my back and my body. Then, once I was clear and trusting that backbends were actually GOOD for me, my body had to catch up with my mind. There was years and years of tightness and patterns to work through (still working through, by the way), a journey which is as much emotional as it is physical. This disciplined practice of yoga asana (hatha yoga) is all about FREEDOM and that is what this pose has taught me the most – freedom in my body and in my thoughts and emotions.
Hi, my name is Lindsay and I’m a Hatha Yogi.
Here I am in Chakrasana, Wheel Pose at Weaverville Yoga in Weaverville, NC
Benefits of Wheel Pose:
- -Strengthens the wrists and arms as well as the legs, glutes (your yoga butt!) and spine.
- -Stretches the whole front of the body, the front of the hips, the chest and shoulders.
- -Great for an energy boost (Try Skull Shining Breath while in this pose. It’s like drinking 12 cups of coffee – seriously!).
- -Counteracts depression (I wrote about this here).
Tips:
I heard someone say once in a yoga class that you know you’re a yogi if you have flexible armpits.
It’s true. For me, when learning this pose, the shoulders (armpits included) were especially tricky. For a long time, my elbows would bend and want to point to the outside (not ideal). I had to do a lot of preparatory opening before I could move safely into my Wheel. For some people tightness in the front of the hip prevents mobility in this pose. Also, flexibility of the spine develops with practice. Try to think of your spine as long and spacious with room to move between each vertebrae. Breathing helps.
Stretches You can do to prepare for Chakrasana, Wheel Pose.
-For the Hips – Low Lunge, Bridge Pose (this one is great for the spine, too), Splits
-For the Shoulders – Downward Facing Dog, Extended Puppy Dog, Shoulder Openers
More helpful tips from my yogi friends …
-Here are some really awesome tips and an incredibly effective shoulder stretch from Lucas Rockwood.
-And here is a video from Sadie Nardini where she demonstrates some more shoulder openers.
Please post any questions below and as always, thanks for reading!
Lots of Love,
Lindsay
P.S. You can read last week’s post for tips on Standing Bow Pose.
By the way, please practice safely. These articles express my opinion and while I have over a decade’s experience with hatha yoga practice, intensive teacher trainings and hundreds of hours of teaching, always consult your physician before beginning any exercise regimen and to find out what activities suit your uniqueness. Because you are special and doggonit … I like you.
Does Poor Alignment in Yoga Class Cause Injuries?
I’ve taken lots of yoga classes in my life with lots of different teachers and, yes, I have injured myself a number of times. Do I have a clear, general answer as to why? No, not really.
This got me thinking about alignment and the role of the teacher.
Over this span of time that is my yoga practice (how’s that for vague? A lady never reveals her age … or something like that), I’ve noticed some fundamental differences in teaching styles. To name two things thing I have noticed, well, the first would be the amount of verbal cues given in class and and the second would be differing philosophies on alignment.
Some teachers give very minimal instruction in class leaving lots of room for you to explore your body (after all you know it best) in a more intuitive way while other teachers put a strong emphasis on a “correct” alignment in poses in order to receive maximum benefit and avoid injury (sounds good – who wants an injury, right?). Some teachers believe everyone can do a posture the same way, based on certain and specific alignment principles and others declare that every body is different and there is a unique and perfect position for everyone.
Is this confusing to anyone else?
And it seems important to ask … can having incorrect alignment in a yoga pose cause injury? I in no way blame my teachers for any injuries I’ve experienced (nope, I take full responsibility for them) but for the yoga novice it seems this distinction might be important. Heck, perhaps even for more seasoned practitioners it could make a difference (injury vs. no injury, a lifelong practice vs. discouragement).
So, in my exploration of this topic I came across an article written my friend Lucas Rockwood, a yoga teacher in Thailand & Spain, about yoga class injuries:
Yoga teachers often blame injuries on bad alignment or “pushing too hard,” but since you’ll never meet any serious yoga student who hasn’t had a least a couple injuries, I just call it “part of life…” to be avoided, whenever possible.
Don’t get me wrong, you should always practice safely, but it’s gotten to the point where some teachers won’t even let you lie on the floor without perfectly supporting your neck and putting fluffy pillows under your legs.
That’s not yoga. That’s therapy. It has its place, but it’s overkill for most able-bodied people the same way it’s overkill to wear a helmet while walking down the street. More …
Lots of good info in the full article (Lucas knows his stuff!). Click here to continue reading.
Thanks for stopping by. As always, feel free to share any thoughts or reactions in the comments below.
To your safe and healthy yoga journey,
Lindsay
Strike a Pose Saturday: King Standing Dancer, er, Bow Pose a.k.a. My Favorite
I know, I know … I’m not supposed to pick favorites … BUT … if I had to, this pose it IT. For so many years (over a decade now – sheesh!) I have been practicing this pose and every time I do, it reveals something different to me … about me, within me, and it’s always new.
In Hot Yoga, it is know as Standing Bow or Standing Bow Pulling Pose. In other yoga styles, it is known most commonly as Dancer’s Pose. Doesn’t matter to me. You can call it “Show me your butt and I’ll pick my nose pose” … I’d still love it. Yes, a rose by any other name would smell just as sweet.
Here I am at Bikram Yoga Asheville. Janet Horn, one of the owners was sweet enough to stay after class and give me some tips. She even took this picture for me. Janet ROCKS.
Did you notice that my toenails match my shirt?
Some Tips:
Beginners – This is a very challenging pose so please, be patient. And rest assured that at any level, you can still find a correct position and receive all of the benefits of the pose. Work on lowering the upper body first. Then, you can think more about kicking the leg back and up. For most beginners, if you kick back too much at first, you will not be able to lower the upper body down quite as much. The standing leg hamstring requires care and attention to open up (necessary to lower the upper body). Allow the arm that is holding the ankle to extend back and away from your body while the other arm reaches forward with the palm facing down, parallel to the floor. Keep your eye gaze up over the extended fingertips (not down!).
Intermediate/Advanced - Your standing leg hamstring is key. It is, in fact, 40% of the pose. Notice that if you kick the leg back too quickly the hamstring won’t allow you to lower the upper body. However, if you don’t kick enough in the beginning, you’ll lose the dynamic stretching (the reaching and kicking in opposite directions) and again your mobility will be limited. So basically, experiment with this understanding that 40% of the pose is in the standing leg hamstring, 40% is in the backbend (happens naturally) and the other 20% is in allowing the shoulder and hip to move up and back behind you (hips are NOT square by the way!). Your two heels will line up from top to bottom in the full expression of the pose. More advanced students may grab lower on the leg (away from the ankle). Think of your side body as long and stretching with both sides of the body equal in length. The side with the kicking leg will want to contract – lengthen by kicking back more.
Benefits:
Stretches the shoulders, chest, abdomen, hips, groin and hamstrings.
Strengthens the legs, ankles and feet.
Improves balance.
Opens and strengthens the lungs and heart.
Improves circulation.
See you on the mat!
Lindsay
Bonus! Here is my first YouTube video ever … Standing Bow Pose Example.
By the way, please practice safely. These articles express my opinion and while I have over a decade’s experience with hatha yoga practice, intensive teacher trainings and hundreds of hours of teaching, always consult your physician before beginning any exercise regimen and to find out what activities suit your uniqueness. Because you are special and doggonit … I like you.
Strike A Pose Saturday: My Forehead and My Knee – A Love Story
I love yoga.
And I do not discriminate. I love it all. So, if I had to consider only one style of yoga and pick my favorite part about it, it would be quite difficult for me. But considering I teach HOT Yoga and my blog here is called a Yoga HOT SPOT, I will pick my favorite thing about certain poses in this tradition of Hatha Yoga (the physical practice of yoga poses) known simply as Hot Yoga. By the way, you can read this post to learn more about this wonderful lineage and the evolution of Hot Yoga.
Okay, one thing stands out for sure (other than the torrid conditions – that’s just too obvious) and sets Hot Yoga apart from other classes for me. This is the emphasis on the forehead to knee connection … and I just love it (surprise, surprise). This is not to say that this position doesn’t make an appearance in other yoga styles. Of course, it does. In fact, the chin to chest action that happens when your forehead touches your knee is known as jalandhara bhanda, or throat lock, and janushirsasana, head to knee pose, is not unique to Hot Yoga. However, it is the emphasis on the forehead (not nose, not chin) touching the knee (not shin, not thigh) that really stands out. When this forehead to knee contact is made, the front side of your body contracts and the back side of your body stretches, creating a rounded, and emphatically so, position of the spine. Learn about the benefits of this rounded spine position here.
Janushirsasana - Head to Knee Pose
Janushirsasana Tips:
-If your hamstrings are tight, bend your knee as much as you need to in order to touch the forehead to the knee (not your shin for crying out loud!).
-If your hamstrings are not tight …. just shut the heck up, won’t you? Just kidding, if your hamstrings allow you to fully extend your legs in other poses but when your forehead is touching your knee, you just can seem to go anywhere, try lifting the pelvic floor in (a LOT) and also drawing the navel in and up. This will help lengthen the lower back and create more rounding. You might notice your forehead sliding up higher on the knee and you’ll be able to straighten the leg a little more.
-If it just kills your knee to have that foot at the inner thigh of the other leg, you can position the extended leg directly in front of you (rather than 45 degrees out) and place the other foot underneath the straight leg thigh.
-Relax your shoulders. Even with the chin to the chest in what is called a “throat lock,” let your shoulders come away from your ears. Shrugged shoulders create a lot of unnecessary tension, leak energy you could otherwise use and limit mobility and the desired rounded spine position.
-Find it difficult to breathe? Well, if you are used to breathing shallow and only in the chest you will probably feel a little claustrophobic in this position. Try breathing as if your lungs are on your back and as if your are trying to stretch your back muscles (which you are) with the breath.
Again, you can read about the many reasons why MY FOREHEAD LOVES MY KNEES so much by checking out this post here. And if you have any additional questions, please post them in the comments below.
Thanks for reading!
Lindsay
Strike a Pose Saturday: I Like to Stand on My Hands
A new feature on my blog … sort of my Wordless Wednesday or Photogenic Friday … but, you know, on Saturday.
I will be sharing a yoga pose, with some tips and info every week. Mostly, I am just posting what I am doing these days, places I am visiting, my current favorite (or darn it – why can’t I freakin’ do this?!?!) yoga pose.
Here I am at the Main Street Nature Park in downtown Weaverville, NC
Still a little timid when it comes to handstanding it away from the wall but thanks to my friend, the tree here, I ventured out of my safety nets and the handstand practice I am accustomed to.
One of the biggest challenges with handstands is overcoming you fear of falling. Best way to overcome that fear? Just do it. And know that you are going to fall at some point. I have – plenty of times. Learning to fall correctly and safely is an important part of the process … but you will probably learn the hard way. For example, I fell once and broke my left big toe. The good news? My fears were realized. What I dreaded has already happened and now I can move on. Oh, and the falling incorrectly thing? It hasn’t happened again.
In the beginning, the hard part will be to straighten your elbows and have your arms be solid and supportive like tree trunks. You can prep yourself for this pose, strengthen your upper body and arms with other poses such as downward facing dog, plank, forearm balance, etc.
Benefits:
- Strengthens wrists, arms and shoulders
- Improves balance
- A good pick me up when you are feeling sluggish or down. Nothing quite like shifting your perspective – literally!
- Invites playfulness
Cautions:
- Back, shoulder, or neck injury
- Serious heart condition or high blood pressure
- Ladies – core muscles are crucial in this pose so better not to do it when your lower belly area is busy doing other, monthly, female specific stuff … chances are, you won’t feel like doing it anyway.
Please check out my first ever giveaway …. you can win a yoga DVD!!
Thanks and love!
Lindsay
By the way, please practice safely, especially with inversions and when practicing outside of the yoga room. These articles express my opinion and while I have over a decade’s experience with hatha yoga practice, intensive teacher trainings and hundreds of hours of teaching, always consult your physician before beginning any exercise regimen and to find out what activities suit your uniqueness. Becuase you are special and doggonit … I like you.
Foot Yoga – Foga? How yoga and stretching your feet can help with pain, stress and more! [VIDEO]
Many yoga postures stretch and strengthen your feet and ankles. Standing poses such as Warrior II and balancing poses are great for this purpose. In addition to regular yoga practice, it is helpful to add to your routine some targeted stretches for your feet.
In my experience, if my feet are able to function pain-free and as the built-in shock absorbers that they are meant to be, I do not experience a transfer of impact up my legs and back when I’m walking. With happy, healthy feet my knees and hips find a safe and comfortable alignment. Also, I have noticed that stretching my feet has had a beneficial effect on my other yoga postures. For example, in Downward Facing Dog Pose, I have noticed that with wide open feet, my legs naturally relax and I find a spaciousness in the pose that … well, I can sum up in just one word: YUMMY!
And have you ever experienced a foot massage? If not, what the heck are you waiting for? Seriously. With massage, you can release unnecessary tension and find relief from stress and your overall energy increased. Just the thought triggers my drool reflex …
So, without further ado, here is a video where I share my favorite stretches and tips for loving your feet:
If you enjoyed this post, please share and as always, I welcome any questions or requests!
With Love,
Lindsay
Yoga Poses and Benefits: Warrior III/Balancing Staff Pose
This posture really gets the heart pumping and the lungs opening, building a deeper connection and stronger relationships within the body and, by default, in your “off the mat” life. This posture is especially helpful with strengthening your most important relationship – your relationship with YOU. Practice this posture to peel away the layers of fear and self doubt and reveal your true, confident, calm nature and strong self!
Warrior III/Balancing Staff Pose
Virabhadrasana/Tuladandasana
Instructions:
- Start in Tadasana. Lift your arms overhead bring the palms together and interlace your fingers. Release the index fingers and cross your thumbs, bringing your palms flat, arms straight throughout.
- Step forward a couple of feet with the right foot, shifting the weight into the right leg at this point. Toes of the left foot are pointed and you can lift the left toes off the mat to check that the weight is in the right leg.
- Hinge at the hips and bring the upper body down and left leg up keeping the entire body in a straight line until it is parallel with the floor.
- Look down through (not over) your arms at the floor about 5 feet in front of you. Flatten the upper body and keep the arms straight.
- Continue to lift the leg and lower the upper body, stretching your arms and legs apart in opposite directions.
- Avoid the temptation to flare out the lower ribs and arch the back. Draw the lower abdominals in and up and do the same with the lower ribs - in and up – creating even more length and a feeling of spaciousness in the upper body. Deep ujjayi breaths all the way up to the collarbone will also help facilitate space and strength.
- Keep the standing leg straight and notice that you might need to bring the left hip down so that the hips and shoulders are parallel with the floor.
Benefits:
- Improves balance and concentration.
- Stretches and strengthens muscles of the thighs and hamstrings, as well as the back muscles, shoulders and arms.
- Opens the chest bringing benefits to the lungs and cardio-vascular system.
For some this posture is a favorite and for others, well, not so much. What are your experiences with Balancing Staff Pose? I would love to hear them. Also, please feel free to post any questions or comments below.
And here’s to you!
With love,
Strike A Yoga Pose: Warrior II Basics and Benefits
Warrior II Pose - Virabhadrasana II
By channeling your inner warrior in asana practice, this posture can bring focus, strength and courage into your life helping you to overcome the challenges of ego and pride.
Yes, shaky thighs and all …
Virabhadra Symbolism
Creation of the Hindu Lord, Shiva, images and mythology portray Virabhadra as having raging, fiery hair and three burning eyes. He wore a garland of skulls and wielded terrible weapons in each of his one thousand arms. However, he was not simply a murderous demon. Just as Shiva and destruction are an important part of the Hindu Trilogy (Brahma/Creator, Vishnu/Sustainer, and Shiva/Destroyer), Virabhadra, the Great Warrior, symbolizes that within ourselves which has the power to overcome the prideful ego (symbolized in stories by king Daksha) for the sake of the heart (symbolized by Sati, Daksha’s daughter and first wife of Lord Shiva). Thus, Virabhadra destroys in order to save.
Here is the Wikipedia article where you can read more about the Origin of Virabhadra.
Warrior II Pose Instructions:
- Start in Tadasana. Lift your arms over head and bring your hands in prayer position. Step 4-5 ft to the right bringing your arms parallel to the floor, palms facing down. Heels are in line from the side and feet are parallel to each other at this point. Scoop your tailbone under slightly, bringing your hips into a neutral position. Arms move back, chest lifted out in front, shoulders roll down and imagine them sliding down your back.
- Pivot on the right heel 90 degrees (heels still in the same line). Bend the right knee until the right underside of the thigh is parallel with the floor and continue to sit down, softening in the hips until you have a 90 degree angle with the right shin and thigh. The knee might have a tendency to move inward and if this is the case, soften your right inner thigh and you can use the right hand to externally rotate the right thigh so that the knee is centered directly over the right ankle.
- Your weight should be evenly distributed in both feet and you want to make sure, especially, that you have the outside edge of your left foot in contact with the mat and some weight in that area as well.
- If your upper body begins to lean forward, draw the left arm back in order to bring the upper body centered over your hips.
- Shift your eye gaze to look out over you right arm across the right middle finger.
Benefits:
- Increases the strength and flexibility of the legs, ankles and feet.
- Therapeutic for flat feet, sciatica, backaches and osteoporosis.
- Stretches the groin, hip muscles and connective tissue of the hips.
- Opens the chest, lungs and shoulders.
- Builds stamina.
Virabhadrasana II
Thanks for tuning in! Please, feel free to share using the buttons below and ROCK ON with your yogi self!
Lots of love,
Meditation For New Yoga Teachers
FINDING YOUR CONFIDENCE
In the matter of dealing with yoga teacher jitters, confidence doesn’t always reveal itself as expected.
Certainties: You love yoga. You know this from a deep place inside your being. Everything about yoga practice screams a loud, ethereal “YES!” You’ve dished out the big bucks and completed a rigorous and intensive yoga teacher training that involved some pretty deep, soul-searching work on your part. You’ve emerged as not only a committed, lifetime student of yoga, but now a certified teacher with a vast world of possibilities before you.
But, darn it, what’s with all the nerves and anxiety? Surely, your training and passion is sufficient for the role of teacher. Your heart is in the right place. You truly want to share and help others because, let’s face it, we yoga teachers don’t do it for the money. We are driven like the prototypical “starving artist”, by what seems to be a force much larger than our physical bodies, something older, wiser — the voice, the calling. Who cares if we have to eat pinto beans and rice for a year? You’re happy doing it because it feels right and it is groovy, man.
Not-So-Certainties: Can I be successful as a yoga teacher or will I meet that dreaded f-word (yes, I am referring to failure)? Can I run a business? Will studios hire me? What if I mess up or offend someone or, lordy-heavens-almighty-in-the highest, hurt somebody? What if students hate my class? Hate me? What if studio finally hires me and then (the other dreaded f-word) fires me? What kind of teacher am I?
Exhausting, isn’t it?
To this, I will simply say: Teaching is another form of yoga, really a practice in itself. Not all of these questions will be answered right away just as you weren’t able to do every yoga posture in your first class (perhaps a bit presumptuous, but in regards to people that do not struggle with asanas, well, I will restrict my comments to my own mind space). In other words, you will never “get it done.” It’s the journey, not the destination and other such whimsical metaphors … you get it.
So, yep — been there, done that. Here is something that helped me when I first began teaching and feeling, at times, as though I might not be successful. A meditation of sorts, to be read before you teach a class:
Meditation for New Yoga Teachers
It is not about me.
It is not about whether they like me
or whether they are going to come back to my class.
It is not about my performance.
It is about helping people to have the best experience possible,
helping them explore their bodies safely.
It is about empowering others to seek their potential.
It is about sharing, giving, and offering myself completely.
And by opening up in this way,
giving others permission to do the same —
fearlessly, joyfully.
It is not about me.
So, you see, your confidence comes not from validating yourself and your credentials, or even from trying really hard to be the best teacher ever, both of which the outcomes are an intense focus on yourself (you selfish son-of-a …). It comes from letting go and allowing your focus to be in the present moment, which when you are teaching a yoga class, is on instructing others in their postures. When you are present and fully engaged in the moment, you are genuine. You are not focused selfishly on your performance. Confidence comes from that deep, intrinsic place, that voice that speaks so loudly to you, “YES!” Let go of the chatter, the questions and insecurity. Be honest, be genuine. Here you will find success that really means something.
Fortunately, from experience in yoga classes, you already have the tools to make this all possible. You have practiced letting go and being present and without judgement. Time to practice what you teach. Incidentally, we teach what we most need to learn.
So go on, you know you’ve got this.
Lindsay
If you enjoyed this post, please share with fellow newbies or yoga teacher trainees using the buttons below!
Photo courtesy of Anna Ferguson.
You Can Yoga In Your Chair – You Can Yoga Anywhere!
Yoga Stretches You Can Do At Your Desk
So, I’ve been spending an inordinate amount of time in front of my computer these days connecting with other yogis, writing and sharing. While this is loads of fun for me, I have begun to notice its effect on my body. My hip flexors are tightening causing compression in my low back that radiates discomfort up my spine. This triggers a “slouch reflex” moving my shoulders forward and putting excessive pressure on my neck — um, ouch! Then, a silly realization came to me: “Why don’t I incorporate yoga postures into my writing/web time?” After all, yoga asana practice was in part designed to prepare the body for prolonged periods of sitting in meditation.
Here is what I have been doing — some stretches you can do right at your desk:
Begin in Mountain Pose … Sort Of
Your posture while you are working is important. Keep both feet on the floor. Try not to cross your legs (trust me on this one) as it can cause imbalance in your hip extensors putting unnecessary pressure on the low back. Think of it as a Seated Tadasana. Draw the the pelvic floor up and the navel and lower ribs inward. Instead of hunching forward, squeeze the shoulders up towards the ears and then roll them back and down, lifting the chest. The neck can get tweaked with the head forward as is common when focused on a computer monitor. Bring the head back so that the crown of your head stacks on top of your tailbone.
Your workplace set up is also important. Click here for more information on creating an ergonomic workplace.
Cat-Cow Stretch
Seated Cat-Cow
A great stretch to help combat slouching. On an inhale, arch the back, lift the chest and look up toward the ceiling. Try not to bring your shoulders up close to your ears but rather roll them back and down toward your hips and continue to lift the chest. On the exhale, draw the navel inward, round the spine, chin toward the chest, and let your head hang forward. Repeat, coordinating this movement with slow, deep, rhythmic breathing for 3-5 breaths (or whatever amount feels yummy to you).
Neck Rolls, Because They Feel So Good
Again beginning with your feet flat on the floor, bring your chin to your chest first. Roll your shoulders back and down. Slowly roll your head around to the right bringing your right ear to the top of the right shoulder. Then, head goes back and slowly over to the left with the left ear coming to the left shoulder. Bring your chin back to your chest. Repeat this motion moving slowly and noticing at what point you feel tension and want to move through it a little faster. Move extra slowly at these places, breathing through the tension. After 3-5 repetitions, move the head in the other direction for another 3-5 reps.
Wrist Stretch
Wrist Stretching Good Times
With your arms outstretched and palms facing down, flex the fingers of one hand up and back so that your palm faces away from you. You can use the other hand to move your fingers toward your face, deepening the stretch on the bottom of the wrist. Hold for 1-2 slow breaths. Then bring your fingers down, bending the wrist in the opposite direction so that the palm is now facing your body, stretching the top of the wrist and forearm. Repeat with the other arm.
Pelvic Floor Exercises
Your already sitting down. Why not add some pelvic floor exercises (also known as Kegels) to your computer time? You don’t even have to stop typing to do these. Pelvic floor support is not only useful in yoga class (also known as mula bandha), helping you get a little higher in crow pose or hold a steady headstand, it also has many health benefits if practiced regularly. A strong pelvic floor is helpful when dealing with incontinence and also supports the bladder, bowel and reproductive organs, preventing prolapse. Click here for more information on pelvic floor muscles and exercises to help strengthen them.
Eagle Pose
Perched Eagle Pose
Extend your arms out to either side and then bring them in front of you, crossing the right arm under the left, hooking your elbows and crossing your wrists in order to bring your palms facing each other with thumbs towards you. If you are not able to bring your palms together, simply bring them as close as you can or grab your left thumb with your right fingers. From here you can play with the stretch, moving your elbows up and down slowly. I like to bring my elbows down so that my fingertips line up with my eyebrows and I feel a nice stretch on the tops of my shoulders and arms. Once you’ve settled into a comfortable arm position, you can add the leg/hip stretch (optional). Bring the right leg to cross on top of the left thigh and cross the right foot behind the left calf if you are able to. If not, simply point the right knee to the left and work with the stretching sensation in the right hip. Hold for 3-5 breaths and then switch the cross of the arms and legs and hold the other side for another 3-5 breaths.
Chair Twist
Your Chair With A Twist
Seated with both feet flat on the floor, knees and feet are parallel and facing forward. Maintain this position with your lower body and begin to rotate your upper body to the right on an exhale. You can use the outside of your right thigh and back of your chair as leverage to help you twist a little more. Repeat, this time twisting to the left.
Eye Asanas
That’s right – yoga for your eyes. Staring at a computer monitor for prolonged periods creates a great deal of strain for your eyes. In order to prevent future eye-related problems and maintain optimal function, perform these exercises regularly, especially if you are going to be at the computer for any length of time. I would even recommend taking a break ever thirty minutes to do this. Begin by rubbing your hands together briskly until you generate enough heat to really warm your hands. Then quickly place your palms over your closed eyes. Take slow, deep breaths and relax for a minute or two. This relaxes the eyes and surrounding face muscles and is very soothing to the optic nerve. Also, it’s helpful in relieving tension headaches. Next, perform these basic eyes exercises. With the same seated position, back and neck straight, keep your head perfectly still as you lift your eye gaze and look as high as possible. Then shift your gaze and look down. Repeat this 10 times and then close your eyes for about 30 seconds before moving on to the next exercise. When you are ready, open your eyes wide and look as far to the right as possible, and then to the left. Repeat this 10 times, then close and rest the eyes for 30 seconds. Last one, make wide circles with your eyes by rolling them clockwise. Perform at least 10 circles and then repeat going counter-clockwise. Close and relax the eyes.
Pranayama
In addition to these yoga stretches and exercises, pranayama (yogic breathing) can be practiced from a seated position. Alternate Nostril Breathe is a wonderful exercise to bring focus and clarity and it helps to reduce symptoms of stress in the body. Here’s how you do it: From your comfortable seated position, place the thumb of your right hand over the right nostril and the ring finger of the same hand over the left nostril, keeping your left nostril closed with the ring finger. Inhale slowly through the right nostril for 5-10 counts (gradually increasing the duration with continued practice). Then, hold both nostrils closed for the same mount of time as your inhale. Next, release the ring finger and exhale through the left nostril for the same duration of the inhale. Your next inhale will be through the left nostril and your next exhale through the right nostril so that you are switching open nostrils on the exhale. Perform 3-5 cycles (or more over time).
Thanks for reading! Feel free to share and comment below. I would love to hear about what you do to combat “desk posture.”
Keep on rockin’!
Lindsay
Yoga Foundations: Mountain Pose Basics and Benefits
Mountain Pose
Tadasana
This is the starting position for many standing postures and is also used as a transitional position between standing postures. It is easy to bypass this posture in your practice, however it is a posture and even on its own has many benefits.
My tip: try to stay present and fully connect in Tadasana. You will quickly notice how this awareness of subtleties benefits your practice as a whole.
Instructions:
- Stand with your feet parallel to each other and maybe touching the inside of the big toes and heals together. Lift the toes and then spread them wide including the connecting bones in the front half of the foot. With your feet stretching and widening, return the toes to the mat and lift the arches of the feet by pulling the muscles of the inner ankle gently upward.
- With your weight evenly distributed across both feet, engage your thigh muscles just enough to pull the knee caps up. Inner thighs are also active and rotate inward slightly.
- Activate the muscles of the pelvic floor and core, drawing the navel towards the spine while at the same time scooping the tailbone in a subtle movement, visualizing your tailbone rooting downward.
- From this rooted position, visualize your vertebrae stacking one on top of the other, following the natural s-curve of the spine, all the while the muscles of the abdomen and back are supporting you.
- Roll your shoulders down and back, opening and lifting the chest slightly.
- Feel your head balancing lightly on top, chin parallel with the floor, and the crown of the head is centered over your hips.
- Hands are positioned by your side, palms facing outward in a nice, open and anatomical position for the shoulders. Alternately, you can bring your palms together in the center of your chest, a position known as anjali mudra (mudras are symbolic gestures or positions of the hands), namaskar, namaste or prayer position.
Benefits:
- Improves posture.
- Strengthens core muscles – pelvic floor, abdomen and back.
- Therapeutic for flat feet, backaches and sciatica.
- Strengthens thighs, knees and ankles.
“Mountain pose teaches us, literally, how to stand on our own two feet…. teaching us to root ourselves into the earth…. Our bodies become a connection between heaven and earth.” ~Carol Krucoff
Rock Your Tadasana
Thanks for reading! If you enjoyed this information, please share using the buttons below. As always, I welcome any questions or comments!
Namaste
Lindsay
Original photo courtesy of Anna Ferguson with addition design & magic by Adam Fields.
Yoga Class Etiquette
Here are some basic yoga dos and don’ts to help you feel comfortable attending a class if you are new to yoga, or perhaps as a refresher for more seasoned practitioners. These simple tips can help create an enjoyable, productive experience for everyone.
Be on time. Try to arrive 10-15 minutes early for class. This will allow time for registration and payment and help the teacher to start class on time for everyone. Also, arriving early will help you prepare for class by finding your spot in the room and beginning to get centered and relaxed. If you do arrive a little late, that’s okay. Most teachers are very understanding. Just try to enter the yoga room as respectfully as possible as others have already begun to relax and prepare for class. Try to scope out an open spot first then move carefully through the room and unroll your mat quietly.
Turn your cell phone off. A phone ringing can be very distracting to both teacher and students. If you are on call, you can let the teacher know before class begins and set your phone or pager to vibrate. Also, if you have a watch or an iPod that beeps, leave it outside the yoga room or set to silent.
Take your shoes off. Most studios have a place outside the yoga room to keep your shoes. You will spend a lot of time on the floor and practice in bare feet. Removing your shoes helps to keep the floor clean for everyone.
Refrain from wearing perfume or scented lotions. This is out of consideration for others. Some people have sensitivities to fragrances. Even natural essential oils can be too much for some people, especially when breathing deeply as we do in a yoga class.
Keep talking to a minimum. Comments and loud conversations can distract others from their experience in class. If you have a specific question about something as it occurs in class, you can feel free to ask the teacher (not another student) at the time. It is likely that another student has the same question. Just keep it to a minimum and not too chatty or lengthy. Also, try to refrain or to at least speak quietly just before and after class as people are relaxing or meditating. You can have your conversations outside of the yoga room.
Final relaxation is part of class too! This is so important. This is the part of class, arguably the most important part, where we integrate the benefits of the body work, the breath work and focus of the yoga class. If you absolutely have to leave early, let the teacher know before class, position yourself near the exit and leave as quietly as possible.
Thanks for reading! If you enjoyed this post (we could all use a reminder now and again), please share using the buttons below.
Namaste,
Lindsay
Photo courtesy of Anna Ferguson.
What is Hot Yoga and How Is It Different from Other Yoga Styles?
I am simply amazed at the popularity of yoga these days.
With so many styles and talented teachers out there, it is relatively easy to find a style that is right for you, but what is “Hot Yoga” exactly? A common misconception is that Hot Yoga is synonymous with Bikram Yoga. While Bikram Yoga is a type of Hot Yoga, there is so much more to this wonderful lineage from Calcutta. Here is a brief description of Hot Yoga, its origin and evolution.
I like to think of Hot Yoga as a noun, not simply an adjective describing any style of yoga practiced in a heated room. It has a very distinct lineage which incorporates alignment principles and subtle variations to the ancient practice of yoga asanas (yoga postures) that differ from other styles of yoga. These innovations help increase a posture’s efficiency to be more rehabilitative and fitness oriented.
Hot Yoga is a branch of Hatha Yoga (the physical form of yoga). The goal of Hatha Yoga, or “Forceful Yoga,” is to purify and remove blockages in the body and the mind in order to free oneself from limitations and live a fuller, richer life.
Two basic branches of Hatha Yoga today:
Yoga of Krishnamacharya – Tirumalai Krishnamacharya is referred to as “the father of modern yoga” and credited as the yogi who brought yoga into the mainstream. This is probably the most common branch of yoga with offshoots such as Iyengar Yoga, developed by B.K.S. Iyengar, and the Ashtanga Yoga discipline of Pattabhi Jois.
Hot Yoga of Bishnu Ghosh – Bishnu Ghosh was introduced to the healing benefits of Hatha Yoga by his brother Paramahansa Yogananda (author of Autobiography of a Yogi). He is credited with then bringing what he learned to the common people, that is, people other than sages and holy men like Yogananda. A Pioneer in the study of yoga asana, Bishnu Ghosh founded Ghosh’s Yoga College in 1923 and helped numerous people heal their various ailments. His student, Bikram Choudhury, founder of Bikram Yoga, then brought this wonderful healing modality to the United States.
Styles of Hot Yoga
Here are four popular styles from the Hot Yoga lineage:
Bikram Yoga
Bikram Choudhury, as I mentioned, is a direct student of Bishnu Gosh and responsible for bringing Hot Yoga to the United States. Bikram shattered his knee in an accident and with the aid of his teacher, he embarked on a vigorous yoga rehabilitation that led him to design his own style of yoga known as Bikram Yoga. Bikram’s Beginning Yoga Class is a series of twenty-six postures and two pranayama breathing exercises performed in a specific order, two sets of each, and in a roomed heated to 105 degrees or greater. It is designed to be rehabilitative, restoring all systems of the body to healthy working order.
Barkan Method Hot Yoga
Created by Jimmy Barkan, The Barkan Method is built on the teachings and principles of Bikram Choudhury and Bishnu Ghosh, but also incorporates postures from other styles of yoga. Jimmy, who was once given the title of Bikram’s Senior Most Teacher, found that “even though consistency is important to measure results, daily variations are necessary to challenge, excite and help students become unlimited in their practice.” Jimmy has also developed a Hot Vinyasa (series of postures and movement coordinated with the breath) sequence based on Hot Yoga postures and philosophies. The Barkan Method has a large network of teachers and studios all over the world.
Moksha Yoga
Founded by Ted Grand and Jessica Robertson, Moksha Yoga is based in Toronto with locations and affiliated studios worldwide. It is a fundamental sequence of postures practiced in a heated room. While it incorporates principles of Hot Yoga, Moksha Yoga also integrates the opinions of a wide range of experts and peers in the yoga community. True to Hatha Yoga tradition, the series works to stretch and strengthen muscles while detoxifying the body and calming the mind.
CorePower Yoga
Based in Denver with locations throughout the United States, CorePower Yoga is built on the premise that yoga should be accessible to everyone. CorePwer studios offer classes at varying levels and varying temperatures ranging from 80-100 degrees. Classes they offer such as Hot Yoga, Hot Power Fusion and CorePower Yoga, combine a heated environment with the flowing style of Vinyasa and a focus on core strengthening. They also offer Yoga-Pilates and Yoga Sculpt allowing students to find a practice that is truly right for them.
Related reading:
What to Expect at Your First Hot Yoga Class
Hot Yoga: So, Why the Heat Anyway?
Thanks for reading! I’d love to here from you. Please leave a comment below with any thoughts or questions.
Namaste,
What to Expect at Your First Hot Yoga Class
If you are curious about hot yoga and perhaps thinking about taking a class, read this article I wrote for Hot-Yoga.net first to learn what you can expect before, during and after your first class.
If you have never done yoga, perhaps simply the word inspires images of hyper-flexible people positioning themselves into seemingly impossible, pretzel-like positions. Add the word “hot” to the mix and it really puts an exclamation point on it. Even for those with an already developed yoga practice, it can be pretty intimidating. The good news is that there are some things you can do to prepare yourself, mentally and physically, for the challenge (and, yes, it IS a challenge) …. Click to read full article.
P.S. I love questions! Please feel free to post yours below.
Unlocking Gratitude: Money Is Love
Just thought I would share this wonderful affirmation and also some information about tapping into the power of gratitude. This has helped me personally to shift my attitude about money and allowed me to recognize the abundance that already exists in my life, leading me to a happier, more fulfilling life.
There seems to be a collective focus on money these days, more specifically on how not having money is causing problems and unhappiness. What if we could think about money in a new way. What if there was a way to find happiness other than money? What if money is a physical expression of the love inherent in every one of us. Try this: Read and repeat out loud the affirmation below daily, or as often as you need to.
Money Is Love
I take this time to open myself and my life to abundance.
The abundance that flows freely through this honorable universe.
The abundance that is for the many, not just the few.
Money is part of everything, as I am part of everything.
Money is unlimited flowing to me, in every possible way.
I can easily, joyously shift my attitudes toward money.
I can experience money as energy that can be transformed into love,
so that each dollar I send out into the world flows from me on a current of love and light.
Each dollar I send out into the world can touch another person with love.
My heart and my mind have been opened to the truth that Money is Love.
For this and all the abundance in my life each and every day, I am deeply appreciative.
Okay, maybe affirmations and talking about “money as energy” just doesn’t work for you. How about a keeping a gratitude journal? This is another incredibly powerful tool for shifting your attention and awareness to that of abundance.
Here’s how to do it: When you first wake up in the morning, make a list of those things in your life that you appreciate. Write down evidence of abundance in your life. You will notice, when you begin the exercise, your list may only be 5 items long. Before you know it, you will be making gratitude lists of 20-50 things or more every day as your awareness shifts to that which you appreciate. It’s a great way to begin your day and I can honestly say that it has helped me tremendously, as someone who has suffered from depression, to shift my mood naturally. The better the mood, the more the inspiration and motivation flows.
It is easy to get caught up in what you don’t have and thinking about what you want based on what you don’t have. What about those things that you do have — those things you have worked hard for and have already accomplished. Do you not want those things? When you are able to notice what you have as being something that you want, it becomes a easier to find ways to improve your situation, for example your financial situation. This is in part because you are now open to the possibilities of things being different than they are and you recognize that you have been able to make things happen positively in the past, so why not now? In other words, you stop focusing on the problem and start looking towards a solution.
Here is some more help …
Share and get inspired with Gratitude Log
A great site for tapping in to your abundance, GratitueLog.com is kind of like Facebook …. but even happier! By the way, gratitude is free, and so is this awesome site!
There are many other resources for online gratitude journals. However, some people find it easier to type their journal using a word processing program on their computer. I recommend keeping it simple and do-able. The process can be as basic as a pencil and a scrap piece of paper.
I will leave you with one last little bit of inspiration. One of my favorite quotes of all time:
“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity…. It turns problems into gifts, failures into success, the unexpected into perfect timing, and mistakes into important events. Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow.”
-Melodie Beattie
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