yogalila

Backbending Bench

The backbending bench is a wonderful tool/prop for yoga. I had wanted one for quite some time and finally, my dear life partner, Bob, got around to building one for me. Years ago Bob was a professional carpenter so, of course, I had total faith in his ability to build one.

All over the internet you can find websites that expound the many benefits of the backbending bench. I think that initially when you hear the name you think of an apparatus that is will assist in opening the heart/chest area of the body and also alleviating back pain.  This would be a very correct assumption.  However, this bench is reported to have other theraputic benefits as well. For example, it aids in stretching and toning the abdominals, stretches the shoulders as well as the chest, helps with lessening menstrual cramps and it may be of benefit for those with Scoliosis.

I am enjoying other attributes of this bench.     I can use it for supported     setu bandha sarvangasnana (bridge pose), Supta virasana (supported/reclining) hero's pose and, a support matsayasana (fish pose) to mention a few. Also, although I have not used it as such, it can be a great prop for assisted down dog and many seated forward bends.

Before Bob constructed this bench he incorporated two designs : Yoga Props  and this fold away bench  .

The time consuming and most difficult part of this project that Bob encountered was making the pattern upon which to build the bench from.  It took hours!  Actually, it took days. 

However, once this was done the creating/making of the bench was a relatively smooth

undertaking.    

 

I am quite enjoying using the bench. And....

I like how it folds up and out of the way as well. 

 

Focus on Props - The Block

Props can be a divisive subject among Yoga practitioners.  Some gurus extol their virtues while others disdain them as “furniture.”  The fact is, props are in heavy use in the mainstream of many Yoga classes and if we start with the premise that they can be useful, what are props for and how can we use them more effectively?

I would offer the idea that using props isn't about sagging into support. Using props is about expanding your brain and body and letting them both know what's possible.  Without the support of a prop, you might get to the point of feeling that particular opening on your own, or you might be able to get your hand to the floor, but with the prop your brain can get a bit ahead of the game to feel the "is-ness" of the pose, and I would argue (as I'm sure many yogalilans would) that when your brain can get there first, it can communicate informative/reassuring messages to the muscles and get you there sooner and safer.

Since July’s focus is on standing poses, I will concentrate on that essential prop in many Yoginis’ standing practice: the block.  Wood, cork, or foam, the block can be a useful and surprisingly versatile tool in your practice.  The obvious use is clear: you can use a block to support you in standing poses where your hands do not reach the floor (yet).  There are more uses for this humble tool, however.

Ambition (and its ugly stepsister, Ego) can sometimes cause us to set aside props too early.  “I will get my hand to the floor!” has probably been the introductory line for all too many injuries.  But ambition can also come at the price of alignment. A novice might be able to place her hand on the floor in Ardha Chandrasana, but may compensate for her short hamstrings by excessive curvature of the spine and compaction of the side of the body closest to the floor.  With a block’s assistance, however, the student can feel the length on both sides of the body and the body can memorize that feeling.  When she is finally ready to place her hand on the floor, better alignment will follow more easily.

What about the student who is too eager to reach for the floor in Uttanasana?  The full weight of the upper body on the hamstrings may cause a panicky reaction in the student’s brain, causing the muscles to tense and contract: the opposite of the desired result.  With a block, he can “reassure” those panicky hamstrings that they aren’t about to be jerked or yanked, and the relaxed muscle can gain more benefit from the asana.

Another use for a block that is surprisingly effective (and deceptively simple) is this: stand in Tadasana, and raise your arms to Urdhva Hastasana. Observe any feelings about the energy in the arms and shoulders in this pose.  Release the arms back down so you are standing in Tadasana again.  Now, do the same exercise holding a block in front of you, pressed gently between your palms.  Raise your arms up over your head into Urdhva Hastasana, continuing to hold the block.  Feel the firmness in the shoulders?  See how easily the shoulder blades stay on the back?

This observance of how props can help can then be brought back into the pose without the prop- try Urdhva Hastasana again now, without the block, but imagining it is still there.  Enjoy the prop’s role as a tool for enlightenment, breathe, and enjoy.

- Jill

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

giving yoga its props

Continuing the DIY theme, there are many other easy to make yoga props.  Wooden blocks are a good one to start with because they can often be had for free. Take a trip to your local lumber yard and check out the cut-ends and scraps.  There will often be pieces that are the perfect size for blocks, or that you can easily ask to have cut to the perfect size. (There really is no "perfect" size, but anything 2.5"x5"x9" or bigger will work.)  A little sanding to smooth any roughness, and voila, your handmade set of blocks.  Bonnie's desert blocks are a perfect example.

Along with blocks, straps are probably the most used prop in yoga.  Sophie has experimented with various material and closure combinations.  The yellow strap is tubular nylon with ladderlock, the blue strap is nylon webbing with ladderlock, and the black strap is also nylon webbing with snap release. Sophie doesn't recommend the webbing - it's hard on your hands. The tubular nylon is nice and soft. It would probably work well with  D rings. Everything is bartacked for stitching, and the ends seared to prevent unravelling.  A good online source for strap material and clasps is Textile Outfitters

There is nothing quite like an eyebag to take your savasana up a notch. Choose a fabric that will feel nice against your skin, like smooth silk or velvet.  Cut two pieces no smaller than 4"x8" and sew them together with a .5" seam leaving one short end open to put in the filling. Flax seeds are the most popular filling, and if you don't mind scent, it's nice to add some dried lavender blossoms.  Rice and lentils also work.  Don't stuff the bag too full, you want the filling material to be fluid. 

Another simple "fill a bag" project is a sandbag.  A sandbag adds a gentle weight to your body that can help with release and relaxation. Sophie's sandbags have an inner bag of very tightly woven nylon to keep the sand from leaking out. But since that's slippery when you use it, she also made an outer cover of cotton. They close with snap tape. Fill the bag with about 5lbs of clean sand (aquarium sand is nice and clean). A handle can be added to make them easier to move. Again, it is important that the sand have room to move within the bag.

Zafus and zabutons are associated with meditation and are also useful in yogasana. There are already good online instructions for making these yourself:
Make your own zafu and zabuton 
Make your own zafu or seiza bench
Instructions for a simple meditation cushion

yoga on the ropes

The latest issue of Outside magazine features 3 dream home gyms - one is called the Zen Studio and features yoga wall ropes, along with a rowing machine and pilates reformer.

Some of the yogalilans have experimented with making their own wall rope systems for cheap and others have negotiated their way to good deals on high end rope systems. Still others have used them at their yoga studios. Here's all we know about yoga ropes so far:

A good, serviceable DIY yogawall can be made with plywood and some hatch handles and rope from your local hardware store.  The hatch handles are nicer than the eye hooks that are often used because they lay flat when not in use, making the wall still useable for inversions, etc.

Katie went deluxe and made a full yoga wall with really nice plywood and handles at 4 different heights:

Sophie made a yogawall using a full sheet of plywood and 9 hatch handles:

Lianne used a quarter sheet of plywood to make a set of high ropes:

And here's a close up of the hatch handles in use:

(Click on any picture to enlarge.) Other helpful resources include directions for tying the rope knots and measurements for the placement of the hatch handles.

Lisa went the luxury route and got herself a deal on a Yogapro wall rope set.

The Yogawall is another great highend wall rope system that some of us have used in studios.

Not sure what to do with yoga ropes? Well, play, hang like a bat, use the rope as the yoga partner you always wished you had. Chris Saudek's book Yoga Kurunta is a good resource as is a google image search for yogawall and yoga ropes. You'll be hanging around in no time.

computer harness using yoga strap

harnessback,
originally uploaded by Lianne.

If you find yourself slouching in front of the computer a lot, you might want to try this harness that makes it harder to do so.  It both provides some physical resistance and heightens your awareness of the tendency to slouch.  You need an extra long yoga strap.  Start by placing the strap at your midback not exactly centered - you want one tail of the strap to be slightly longer.  Then bring the two tails of the strap around to the front of your body and over each shoulder, crossing each other in the back and then around to the front again.  In front, buckle the strap closed and pull it tight enough to feel tension holding the shoulders back.

front view of harness

harnessfront,
originally uploaded by Lianne.