yogalila

Opening the Heart through Backbends: a Blossoming May practice

Once more, Loretta provides us with a focus for our May practice: Chest Openers and Back Bends to Open Our Hearts to Summer

Of course, any hip and/or shoulder openers would be good to warm-up for back bending. It’s nice to start with sun salutations to get some warmth built up. Passive chest openers, like lying over a bolster are also good to start with if you are tired. There's a really great chapter on preparing for back bends in Cool Yoga Tricks. Back bends are very energizing, but also require a lot of energy. So a passive chest opening practice might be best if you are really tired. My teacher Ingela Abbott suggests cross training by alternating back bending sequences with forward bending sequences every other day. It would definitely be hard to do a back bending practice every day of the month.

Here are some pose suggestions from Light on Yoga:
1. Virabhadrasana I (warrior I)
2. Parsvottanasana (intense side stretch, with hands in namaste or elbows clasped behind back)
3. Prasarita Padottanasana (wide leg forward bend, especially the extended position)
4. Ustrasana (Camel)
5. Dhanurasana (Bow
6. Parsva dhanurasana (side bow)
7. Bhujangasana (cobra)
8. Urdhva mukha svanasana (upward facing dog)
9. Gomukhasana arms (cow-face)
10. Supta Virasana (reclined hero)
11. Paryankasana (couch/bed) can also use a block under the chest for a supported chest opener
12. Bhekasana (frog, not the Ana Forrest version)
13. Matsyasana (fish)
14. Baddha padmasana (bound lotus)
15. Supta vajrasana (reclined thunderbolt)
16. Marichyasana I (bound sage)
17. Purvottanasana (inclined plane, reverse plank)
18. Setu bandha sarvangasana (bridge)
19. Bharadvajasana I (seated twist)
20. Pasasana (noose)
21. Pincha mayurasana (peacock feather, elbow/forearm balance)
22. Urdhva dhanurasana (upward bow, wheel, what have you)
23. Eka pada urdhva dhanurasana (one leg upward bow)
24. Kapotasana (pigeon)
25. Dwi pada viparita dandasana (two foot inverted staff)
26. Eka Pada viparita Dandasana (one foot inverted staff)
27. Vrschikasana (scorpion)
28. Eka pada rajakapotasana (one leg king pigeon)
29. Natarajasana (dancer)

Suggested practices:

Energizing Sequence from A Woman’s Book of Yoga and Health
1. Mountain pose (Tadasana)
2. Mountain pose with arms over head (urdhva hastasana in Tadasana)
3. Extended triangle (Utthita Trikonasana)
4. Warrior II (Virabhadrasana II)
5. Extended side angle (Utthita parsvakonasana)
6. Warrior I (Virabhadrasana I)
7. Intense Side Stretch (Parsvottanasana)
8. Hero pose with cow-face arms (Virasana with Gomukhasana arms)
9. Downward facing dog pose (Adho mukha svanasana)
10. Head stand (sirsasana) at wall
11. Child’s pose (adho mukha virasana)
12. Downward facing dog pose (Adho mukha svanasana)
13. Inverted staff pose (viparita dandasana) over a chair
14. Camel pose (Ustrasana)
15. Upward facing dog pose (Urdhva mukha Svanasana)
16. Upward facing bow pose (Urdhva dhanurasana)
17. Downward facing dog pose (Adho mukha svanasana)
18. Standing forward bend (Uttanasana)
19. Standing forward bend with a twist (Parsva Uttanasana)
20. Shoulder stand (salamba Sarvangasana)
21. Plough pose (Halasana)
22. Supported bridge pose on bolsters (salamba setu bandha Sarvangasana)
23. Legs up the wall (viparita karani)
24. Legs up the wall cycle (legs in “V”, legs crossed on wall, slide hips off bolster legs crossed on bolster)
25. Savasana

Since back bends can be very uplifting I’ve included the sequence for Chronic Depression from A Woman’s Book of Yoga and Health

1. Lying on crossed bolsters or reclined easy seated pose on bolster (supta sukhasana)
2. Downward facing dog pose (Adho mukha svanasana)
3. Head stand (sirsasana) at wall
4. Inverted staff pose (viparita dandasana) over a chair
5. Upward facing bow pose (Urdhva dhanurasana)
6. Simple seated twist (Bharadvajasana I)
7. Downward facing dog pose (Adho mukha svanasana)
8. Shoulder stand (salamba Sarvangasana)
9. Plough pose (Halasana)
10. Supported bridge pose on bolsters (salamba setu bandha Sarvangasana)
11. Reclined bound angle on bolster (sputa baddha konasana)
12. Savasana

Since May can be a really busy time, especially for the academic set, but really for any of us, I’ve included the sequence for Anxiety Driven Depression from A Woman’s Book of Yoga and Health

1. Downward facing dog pose (Adho mukha svanasana)
2. Standing forward bend (Uttanasana)
3. Wide angle standing forward bend (Prasarita Padottanasana)
4. Downward facing dog pose (Adho mukha svanasana)
5. Inverted staff pose (viparita dandasana) over a chair
6. Upward facing bow pose (Urdhva dhanurasana)
7. Child’s pose (adho mukha virasana)
8. Shoulder stand (salamba Sarvangasana)
9. Plough pose (Halasana)
10. Seated forward bend (Paschimottanasana)
11. Supported bridge pose on bolsters (salamba setu bandha Sarvangasana)
12. Savasana

Here’s a back focused practice from 30 Essential Yoga Poses
Purpose: back bends to open the lungs and free the heart
Quote: “Healthy backs bend in all directions.”
Mantra for daily practice: It’s not the letting go that hurts; it’s the holding on

1. Tree pose with hands in namaste (vrksasana)
2. Extended triangle with arm behind your waist (Utthita Trikonasana)
3. Extended side angle with hand on block (Utthita Parsvakonasana)
4. Extended side angle with hand on floor (Utthita Parsvakonasana)
5. Wide-leg standing forward bend (Prasarita Padottanasana)
6. Lunge pose with back knee on floor (Anjaneyasana)
7. Lunge pose holding back ankle (Anjaneyasana)
8. Cobra pose with hand clasped behind back (Bhujangasana)
9. Bow pose (Dhanurasana)
10. Bridge pose (Setu Bandha Sarvangasana)
11. Upward facing bow at wall with hands on blocks (Urdhva Dhanurasana)
12. Upward facing bow at wall with feet on blocks (Urdhva Dhanurasana)
13. Upward facing bow (Urdhva Dhanurasana)
14. Supported shoulder stand at wall (Salamba Sarvangasana)
15. Simple seated twist (Bharadvajasana)
16. Lying twist on a stack of blankets (Jatahara Parivartasasana)
17. Reclined leg stretch with a belt (Supta Padagusthasana)
18. Reclined leg stretch without a belt (Supta Padagusthasana)
19. Savasana with legs on a chair

Media suggestions. Since you all have more videos than I do, I hope there are more suggestions:

So many videos contain back bends, but here are a few suggestions:
Yoga Journal Step-by-step Volume 2
Gaiam Yoga for Beginners Upper Body with Rodney Yee
Power Yoga with Eoin Finn
Baron Baptiste’s Unlocking Athletic Power
David Swenson’s Yoga Short Forms
Shiva Rea’s Yoga Shakti has a great warm-up and back bend sequence
Yoga Journal’s (Gaiam/Living Arts) Yoga for Energy segment 3, Creativity
Rodney Yee’s Power Yoga Total Body
Rodney Yee’s Yoga for Intermediates, segment 3
Autonomy Cardio Yoga
Bryan Kest’s original Power Yoga series, volume 3; Sweat

There are also some really great audio, back bending sequences. My favorites are:
Shiva Rea’s Yoga Chant
Shiva Rea’s Yoga Sanctuary
Ana Forrest’s Intensives Days 1, 3 & 5

Alive Yoga, of course has many downloadable sequences that would fit this month’s challenge:

Experienced beginners:
Release Tension in the Upper Body – Mimi
Back bending for Happiness – Torey
Maintaining Awareness of your heart in Backbends – Torey

Intermediate:
Open Hips & Shoulders and Deepen Your Twists – Mimi
Deepening Backbends – Mimi
Chest Opening – Heidi
Stay with the Breath in Backbends – Heidi
Staying Soft and Clam in Backbends – Torey

Intermediate/Advanced Combined:
Energize Your Spine – Mimi
Release Tension in the Neck & Spine – Mimi

Advanced:
Hip Openers, Backbends and Twists – Mimi
Shoulder and Hip Openers - Mimi

pose poetry

to celebrate national poetry month - 2 poems

Pinca Mayurasana

poem from Leza Lowitz' Yoga Poems: Lines to Unfold By

pictured -Danielle in pinca mayurasana

(click to enlarge)

I said to the wanting-creature inside me:
What is this river you want to cross?
There are no travelers on the river-road, and no road.
Do you see anyone moving about on that bank, or nesting?

There is no river at all, and no boat, and no boatman.
There is no tow rope either, and no one to pull it.
There is no ground, no sky, no time, no bank, no ford!

And there is no body, and no mind!
Do you believe there is some place that will make the
soul less thirsty?
In that great absence you will find nothing.

Be strong then, and enter into your own body;
there you have a solid place for your feet.
Think about it carefully!
Don't go off somewhere else!

Kabir says this: just throw away all thoughts of
imaginary things,
and stand firm in that which you are.        

Kabir

From a selection of Poems for Mindfulness Based Stress Reduction

chris' impressions of andrey lappa

Introduction to Universal Yoga by Andrey Lappa

This is not a DVD for someone who is looking for "results" from yoga. Nor is it for someone who has knee or shoulder and/or elbow problems. He does some very unusual contortions with the shoulder and elbow joints and even instructs to hyper-extend the knee at one point

The pratice is very unusual. There are rests in full prostation, lots of arm balances, variatiosn of shoulder and headstand (think ES Backyard Inversions). Lots of unusual mudras, and unusual pranayama section at the end. He does things like rolls into somersaults from crow pose. This is a very advanced practice (1:52 minutes). The poses are held *not* very long - not as long as Ana but longer then some quick practices that we've all seen out there.

There is a lot of strange prostration poses contorting the shoulder and elbow and causing *intense* stretches in the upper body. There were also lots of pauses to rest and reflect - but not for long. The sequencing is very unusual (how many times can I say *unusual*?).

His language when teaching is also unusual - I had trouble following sometimes but only once or twice. 

I think I'm going to do this a few more times and I think I will keep it - it has so much I have never seen before in yoga. 

One really good thing - he gives variations if you can't do the full pose. He even was able to get me up for a few seconds in some arm balances I've never been able to do before, just by giving me a different approach to the pose.

It was somehwat reminiscent of the Ashtanga 2nd series but they give you no variations. If you can't do it, you can't do it. I can only get about 1/2 way through that practice. The poses do move fast but the vinyasa sequences are *strange*.

Shiva Rea has some of the sequence in her workshop and on the Yoga Matrix DVD but he will take the pose one step further to the next advanced variation. For instance, he does something similar to the half split sequence but he goes into full split with some more variations.

There are also some lectures on the DVD. Here are some highlights:

- He believes asanasas focus too much on legs so he created a lot of new arm poses (and they are done in the practice - remember I said "unusual" a lot in my review?)
- He believes that asanas should be linked with some kind of vinyasa flow, not necessarily surynamaskar but other flowing poses which again is done in the practice.
- He has some great lectures on the yamas and also on desires

I haven't finished it yet but he seems a very dedicated yoga practioner and could have a lot of influence on the path yoga takes in the future if he becomes more widely known.

I suspect some of you wouldn't like this DVD but others interested in seeing another side of yoga, might be interested.  His website is www.yoga.com.ua 

Moon practice, for that time of the month

With every turn of the cycle, many yogalilans take the opportunity to enjoy the benefits of a restorative yoga practice. Such a practice is designed to alleviate the discomfort or fatigue that may accompany the onset of the menstrual period. In addition to being deeply soothing and relaxing, there is an introspective quality to the practice that seems to create a feeling of comfort, solitude and sanctuary. Many yogalilans report relief of cramps, backache, and fatigue, as well as simply enjoying the release and sense of self-care in these supported postures. The need to unleash the inner Kali and destroy the world is often similarly eased. Arguably, the main beneficiary of a menstrual restorative practice could be everyone around you.

There are numerous sequences that can be followed, most of which are based on Iyengar style use of props.
We have found the sequences in the following books particularly helpful:

How to Use Yoga  by Mira Mehta
Yoga: The Path to Holistic Health by B.K.S. Iyengar
The Women's Book of Yoga and Health by  Linda Sparrowe and Patricia Walden -or the spin-off publication of this book containing only the menstrual cycle sections: Yoga for a Healthy Menstrual Cycle by Linda Sparrowe and Patrica Walden

There are also some excellent on-line sources for additional information and suggested sequences:

Questions answered by Geeta Iyengar

Yoga Practice and Menstruation

Asanas, the Menses series

A Private Road

Yoga with Ateeka - Moon cycle

Sophie's home practice wisdom

Sophie generously shares the guidance she gives to her students about developing a home practice:

Home Practice – a foundation for life

Developing a home practice is the best way to enjoy the benefits of yoga in your daily life. Many students find it a challenge to establish a consistent habit of doing yoga without instruction from a teacher. However, I hope you will find some suggestions here that will help you find your own “inner teacher”.

Consider what you want from your practice. Are you looking for relaxation at the end of a work day, a way to work on flexibility after sports or conditioning, an overall strength, balance and flexibility session, or any combination of these?

How much time and space do you have?  Perhaps your schedule only permits you to squeeze in some stretches at your desk, or in the park after a noon-hour run. Maybe occasionally, you have the time and space in your home to put on some music, roll out your mat, and spend an hour or more. You may have access to props, or working without them – however, remember that you can use walls, chairs, and countertops as props.

How is your body feeling today? What is your emotional/mental state?  Check in with yourself – are you tired, energetic, sleepy, or restless? Irritated, cheerful, or stressed? Do you need a more nurturing, soothing sequence of poses, poses to energize you and pick you up, or perhaps a series that will serve as a “workout”. Will you need some blankets or straps to help you hold long poses, or does your body need to move through some flowing sequences?

These are some things to consider when you are trying to decide how to practice and select which poses to include. The beauty of yoga is that you can adapt it to almost any situation.  I encourage you to be creative in finding ways to put it in your day. Relax, experiment, allow yourself to be playful. Remember that as long as you move with awareness and respect for your body, there is really no wrong way to practice yoga.

Sequences - some suggestions

Here are some suggestions for simple sequences you can practice at home. I’m including ones that we have done in class, hopefully to make them easier to remember.

Waking up the body
Whether you are literally waking up first thing in the morning, waking up from a nap, or just trying to get blood flowing and the body going, here’s a sequence that will take you from lying to standing:

Single knee press to chest, each side
Double knee to chest, rock from side to side
Single leg hamstring stretch, hands interlaced behind thigh, holding big toe, OR use strap
Knee over knee twist, both sides
Relaxation pose, the roll over and rest in child
Cat pose on all fours, cat breath for 5-10 breaths
Downward Dog, 3-8 breaths, rest and repeat if desired, then walk feet to hands
Standing forward bend, then roll up to
Mountain
Tall mountain (raise arms overhead)
Standing side stretch
Brief relaxation pose if desired

Post-workout cooldown and relaxation
Some ways to wind the body down and stretch out after running, biking, etc.

Standing forward bend
Standing forward bend with one ankle crossed over the other, switch sides
Downward dog variation against wall – walk dog
Standing pigeon – cross ankle over thigh of standing leg, use wall, bench, or other support as you squat down
Seated forward bend
Seated janu sirsasana, switch sides
Seated wide angle forward bend
Relaxation

Balance, Strength, Flexibility
Some suggestions for a session that could be used to improve overall conditioning, while relaxing both body and mind. By selecting more or less poses, this might take 30-60 min

Warm up with Sun Salutations
Mountain pose
Warrior 1
Warrior 2
Triangle
Standing forward bend, one leg forward (parsvottanasana)
Standing wide angled forward bend
Repeat all on other side
Balance pose: choose tree, dancer, eagle or warrior 3
Arm strength: choose from downward dog, downward dog on elbows (dolphin), swinging dolphin, can add arm balance such as crow if desired.
Back bends: choose half locust, full locust, bow pose, or cobra
Inversion:  Shoulder bridge, shoulder stand. Counter pose with fish, if fully inverted.
Seated forward bends: janu sirsasana, cross legged forward bend, baddhakonasana, etc
Lying twist
Relaxation

Evening de-stress and wind-down
Some poses that can be used to calm the mind and bring the body into a state of relaxation, bolsters and blankets will be handy

Legs against the wall – staff pose
Legs against the wall  in baddhakonasana (soles of feet together)
Legs against the wall in split (legs open towards the floor)
Legs against the wall in hip opener (cross ankle over thigh of other leg)
Lying twist against the wall (bent or straight legs, let legs drop to one side, gaze over opposite shoulder)
Child (roll away from wall and lie in child)
Relaxation pose on belly, bolster or blanket under hips
Supported child, torso on bolster
Passive backbend on bolster or blanket, opt. baddhakonasana legs

Mid-day boost
Mountain
Tall mountain – inhale hands up, come on toes, exhale hands down. Repeat
Standing side bend
Standing forward bend, one leg up. Switch legs
Standing hand to foot pose
Wall clock shoulder stretch
Wall squat, optional arms overhead
Cobra against wall
Lying hand to foot pose
Lying lunge
Lying twist
Relax

I’ll leave you with two quotes to consider:

“There is no such thing as too little yoga”
“The practice of yoga is too important to be serious”

–    Judith Lasater

room for yoga, part one

A look at the varied situations in which the members of yogalila practice their yoga:

Bonnie
Many mornings I'm doing yoga whilst my husband is asking my school-aged son (they're in the kitchen which faces our TV room where I work out) what cereal he wants, what does he want in his lunch box, blah blah blah.

Meanwhile, my teen-aged son walks through, stomping back and forth looking for his calculator, or whatever! Once a bird flew into the sliding glass doors and I almost fell; but you keep going. You still benefit from your yoga.

It's a real challenge for my "yogic focus" but that's OK. If you're in a store, pick up Rodney Yee's latest book about creating a home practice. This book has quotes from people he tested the program on who do yoga in all kinds of seemingly non-mellow situations. One guy does his program in front of the Simpsons every night. Finally he realized he didn't need the Simpson's on (he wasn't willing to give them up at first to squeeze in yoga, LOL).

Sharon
I do most of my yoga in my studio -- it was designed as the apartment's living room and is 16 X 20. True, my work in progress is all around, but there's nice floor space and a dedicated wall area. I like the idea of making art and yoga in the same room.

Lori
I do my yoga in my family room. It's large and is on the main floor of our house. If I am alone this is the place that I choose to meditate as well, however, if I am not the only one in the house, I go to my bedroom to meditate.

arm balance april

Our challenge this month is arm balances to emulate the flowers popping up for spring. I know that some of you still have snow, so you can show the flowers how it's done. (pictured is Sharon in sidecrow)

We had originally suggested tittibasana as a pinnacle pose. But going through Light On Yoga I was realizing that pinnacle poses abound in this area. So if there's a particular arm balancing pose that's your dragon you can choose to work on slaying it as you wish.

Since Elena told us that Ana Forrest said gravity surfing is 1000% abs and 10% balance, any ab work will help with this challenge. The good new is that it will also help with inversions and life in general. I'm coming to a point in my life where I realize that ab strength might be the beginning for everything. The end is your choice. Strong abs will get you on the road.

So pick your ab poison. Of course any ab workout wouldn't hurt, Lotte Berk, Kari's Curl, insert your favorite. Here are some yoga pose sugestions for ab strengthening and stretching:

1)Paripurna navasana (full boat pose)
2)Ardha navasana (half boat pose)
3)Urdhva prasarita padasana (30-60-90 pose, or as John Schumacher says it's a fancy sanskrit way of saying leg lifts)
4)Jatjara parivartanasana (revolved belly pose and vairations)
5)Supta padagusthasana (reclined leg stretch, head raised variation)
6)Bharadvajasana (seated twist)
7)Marichyasana (seated twist)
8)Ardha Matsyendrasana (half twist)

Not strictly poses, but kriyas (practices) that will strengthen your abdominals, these are included in several of Ana Forrest's Intensive CDs
9)Uddiyana bandha (belly flies up, belly lock)
10)Nauli (abdominal churning)

I picked some other poses which could be considered preps for the more drawn in arm balances.
11)Malasana (garland pose, yogic squat)
12)Pasasana (noose pose, sort of a twisted yogic squat)
OR any of the twists
13)Padmasana (lotus pose) could come in handy in some of the arms balances that include it.
14)Chaturanga dandasana (builds arm strength)

On to the arm balances, approximately from easiest to hardest:
15)Lolasana (dangling earring pose)
16)Tolasana (scales pose)
17)Kukkutasana (rooster pose)
18)Purvottanasana (inclined plane, or reverse plank)
19)Astavakrasana (8-bends pose)
20)Eka pada bhujasna (I think this is the one called elephant trunk, one leg up on outside of shoulder, one extended forward)
21)Dwi hasta bhjasana (same as above but with both legs extended forward)
22)Bhujapidasana (shoulder pressure pose, similar to above, but with both legs on outside of shoulders)
23)Mayurasana (peacock pose)
24)Pinca mayurasana (elbow balance, forearm stand, whatever name you prefer, yes the inversion)
25)Adho Mukha Vrksasana (downward facing tree, AKA full arm balance, AKA hand stand)
26)Vasisthasana (side plank)
27)Bakasana (crow or crane pose)
28)Parsva Bakasana (side crow or crane)
29)Urdhva kukkutasana (upward rooster, same as rooster, but legs are behind arms in lotus instead of arms thread through legs)
30)parsva kukkutasana (imagine above twisted)
31)Tittibhasana (firefly pose)
32)Galavasana (I don't know the common name for this but it's on p.325 of Light on Yoga)
33)Eka pada galavasana p.327 LOY
34)Eka pada koundinyasana I (scissors, as named by Ana Forrest)
35)Eka pada koundinyasana II (twisted scissors, as named by Ana Forrest)
36)Eka pada bakasana I (one leg in crow, one extended back)
37)Eka pada bakasana II (one leg in crow, one extended forward)
38)Vrschikasana I (scorpion pose)
39)Vrschikasana II (scorpion pose with arms extended as in hand stand)

OK sure, most of those are crazy, but I left out even more crazy ones included in Light On Yoga. I included some of the crazier ones because they are included in Ana Forrest Intensives. Arm balances are a major challenge for me, so I'll be working on the easier ones. I'll be thrilled if I can get crow for any amount of time. I can do full arm balance (hand stand), but the more balled up ones are so much more difficult for me. The point is not to do or die, the point is to try! Working towards arms balances and strengthening those abs! (pictured is Megan in tittibhasana)

Here are some media suggestions:
Video/DVD:
Yoga Journal Step-by-step Vol 3; includes crow and full arm balance.
Gaiam's Yoga for Upper Body with Rodney Yee
Ana Forrest's Strength & Spirit; the ab segment especially will help to prepare you for arm balances.
Yoga Shakti; The core/ab segment includes lolasana, tolasana, and vasisthasana as well as some really good Forrest style ab work. The inversion segment includes full arm balance and the shoulder segment includes pinca mayurasana.
Rodney Yee's Power Yoga for Strength
Rodney Yee's Yoga for Strength; the second practice in particular includes a lot of arm balances.
Rodney Yee's Yoga for Intermediates the second segment includes full arm balance.
Power Yoga for Happiness includes eka pada galvasana in the Magically Hips routine

Audio:
Ana Forrest's Intensive CDs; the holy grail of ab work and arm balances (gravity surfing )
Shiva Rea's Yoga Sanctuary : the solar practice has a balance section that includes firefly and crow
Alive Yoga downloads:
Turn Your World Around: Building Strength for Inversions - Heidi
Moving Towards Leg Behind the Head - Heidi (I think this would help with getting the legs in the right place for arm balances, a struggle for me)
Working Toward Forearm Stand - Mimi
Building a Foundation for Inversions - Mimi
Building Towards Arm Balances - Mimi
Working Towards Split Arm Balances - Mimi

Online Resources:

Instructions for Side Crow pose, Crow pose and Plank pose from the yogablog at about.com

Yoga Journal's arm balances

Julie Gudmestad on arm balances: Face Your Fears of Falling

Detailed instructions and preps for Tittibhasana (Firefly pose) by Barbara Benagh

Barbara Benagh's tips for Bakasana (crow)

Lolasana for Beginners by Peter Sterios

John Friend's tips for Bhujapidasana

John Schumacher's instuctions for Astavakrasana (eight angle pose)

Donna Farhi's instructions for Bakasana (crow)

Beryl Bender Birch's instructions for Parsva Bakasana (side crow)

Ana Forrest has pictures of both preps and full arm balance poses on her site.