The Posture Series/ Blog #22 Cobra Pose - BHUJANGASANA

Dear Yogis:

Featured Yogi:Jody in Cobra

            Cobra pose is named after the King Cobra, is meant to resemble the snake before it is about to strike. Cobra pose is perplexing and beneficial for several reasons. The main reason has to do with simultaneously overcoming the resistance of the connective tissue and muscles in the front side of the body while backbending against gravity.

 Anatomy:

Contraction of Latissimus Dorsi and Erector Spinea

Compression of spinous process, kidneys and renal system

Stimulates and massages abdominal and reproductive organs

Benefits:

§  Relieves back pain

§  Increases spinal strength and flexibility

§  Improves the function of the large and small intestines, liver, kidney and spleen

§  Opens and stretches the heart and lungs

§  Opens the rib cage

§  Assists in the maximum expansion of the lungs increasing oxygen intake, therapeutic for asthma

§  Improves digestion and elimination

§  Improves function of reproductive organs

§  Helps relieve lumbago, rheumatism and arthritis of the spine

§  Reduces symptoms of gout, herniated disc, sciatica, tennis elbow

§  Helps relieve menstrual stress

§  Strengthens the immune system and revitalizes the thyroid

§  Improves flexibility of hip and shoulder joints

§  Soothes sciatica

§  Strengthens and firms abdomen, hips, legs, buttocks and arms

§  Looking up tones the optic nerve, improving vision

§  Helps to regulate blood pressure through compression of the kidneys and renal system

Getting Into The Posture:

Alignment is everything, here are the most important lines from the dialogue

§  Top of the fingers in line with the top of the shoulders, baby fingers in line with the deltoid

§  You have one leg like a cobra, don’t open it

§  From the side, your elbows should be ” L”, 90 degree angle, like a rectangle

Remember that the goal of cobra is compression and strengthening of the spine. It is important to use your 100% back strength, but also to create the proper alignment to facilitate the benefits of the pose. To do this, most students will need to use the hand strength. Bikram says you CAN use the strength of your hands and arms up to 15%, it is NOT a part of the pose to avoid the use of your hands and arms.

Tips:

§  Your eyes should initiate the movement

§  Lengthen through your legs

§  When your knees are locked properly, the knees will come up off the floor

§  Use the arm strength to augment the back strength

§  Your elbows should always be in, only the trapezius muscles

love,

the little yogaGal

Blog #21 The Bikram Sit-Up: Pada-Hasthasana

Dear Yogis:

        Alright, so we all know it’s that time of year when it can seem like we’re watching our expanding waistlines and our patience dwindling during the plight of the holiday hustle and bustle. However, never fear, Bikram yoga is here and can offer you two ways to combat these holiday woes!

       A few blogs back we discussed keeping your peace of mind with Savasana, now we’ll be talking about keeping your waistline and core intact with the Bikram sit-up. The interesting thing about these two positions is that they can be taken out of the hot room to be applied in some stressful situations regarding the mind and/or body.

Getting in the posture

            After a well-deserved rest in Savasana and Wind Removing, it’s now time to wurk all parts of your spine in the continued floor series, starting with your first Bikram sit up. Flex your toes towards your nose, inhale arms over the head. Crossing your thumbs and spreading your fingers wide. Inhale arms up, biceps staying with your ears, double exhale, exhale at the top and then exhale again when bending over. Reaching for the toes with your index finger, middle finger and thumb.

Helpful Hints:

-          Try to keep your arms and biceps aligned with your ears, not before or after. This will help to truly work your core, rather than using momentum to push you through the posture

-          Attempt to do the sit-up with fluid like movement. You are liquid.

-          Keep your feet flexed and your chin to your chest.

-          Use this Bikram sit up not as a deterrent to your practice, but as an energy source that moves the blood through your finger tips, to your toes. Revitalizing you for the next posture.

-          Don’t fret if you don’t get it right the first time, there’s plenty more chances to try it in the floor series

Benefits:

-          Stretches the spine and increases flexibility

-          Improves overall circulation and detoxification of the body

-          Strengthens the core

A video for the visual learner is listed below:

https://youtu.be/wfjBvjleiYw

the little YogaGal

Baby it’s cold outside, come on in and warm up in the hot room!,

Blog #20 Wind Removing Pose/Pavanamuktasana

Dear Yogis:

Featured yogi: Mira 

How To Get Into This Posture :

As you lay on the floor, start by bending the right knee up, interlocking all ten fingers, getting a nice tight Bikram grip. Try to aim for a couple of inches below the knee. Pull the right knee down towards your right shoulder. Keep the left leg straight, the left calf muscle should be touching the floor. If you find that your calf muscle is lifting up off the floor, try to flex your left foot and toes towards your face. While avoiding your rib cage, pull your right knee down and towards your right shoulder. Try to keep your elbows in close, touching your body. Keep the shoulders relaxed, away from your ears and eventually touching the ground. Tuck your chin down, looking down the center of your body. If you are able, draw the knee a little bit closer to the chest and shoulder, until you begin to feel your hip joint slightly tighten, hold it there for a few breaths. Gently release your right leg and change sides to repeat on your left side.

Now bring both legs up, grabbing opposite elbows or forearms of each other, getting a nice tight grip. Relax your feet, keeping them side by side. Relax the shoulders keeping them away from your ears and tuck your chin down, eventually your whole neck will be flat on the floor and possibly your whole spine, depending on the flexibility of your skeletal system. Hold there for a few breaths then gently release your grip. Slowly bringing down your legs and arms. Opening up to Savasana. Heels touching, toes apart, palms open and up facing the ceiling.

Tips :

·        Don’t peter out now! Your Spine Still Needs Some TLC! : So this is your first move back into the floor series after you’ve had your mini recharge session. If you’re feeling alright, Don’t give up now! Remember, this is the chance for your spine to shine’n’stretch and get some tender lovin’ care in the floor series. It’s all about that spine in the floor series. Keep at it, give it your all and remember, you’re almost done!

·        Let Your Practice Be SHAME FREE . Love & Accept Your Body’s Unique Anatomy: Let’s be real here, that standing series was tough, but now you have a whole floor series ahead of you. Try to go into the floor series with the mantra of, “What feels good for me?” If you can’t get your neck flat to the floor, NO BIG DEAL. If you can’t wrap your elbows opposite of each other and you are you can only reach your forearms, NO BIG DEAL. If your opposite calf muscle needs a micro bend, NO BIG DEAL. Now, I’m not telling you to be a bum in the floor series, but to simply honor your anatomy and what your body is capable of. Every one’s body structure is unique. Know that you can also can push yourself because that’s how growth happens sometimes, but never to the point of injury.

·        Continue To Focus On YOURSELF: As tempting as it might be too look around at your fellow yogis, or think about what you have to buy at the grocery store, DON’T. If you do, no big deal, try to pick a spot on the edge of your mat and gently gaze at it. Besides nobody, and I mean nobody wants to be stared at during this stage in class.

·         Smile J:If you’re feeling tired try smiling. Smiling, releases chemicals in your brain that tell your body your feeling happiness and pleasure and soon you’ll be feeling happiness all throughout the beautiful floor series. Try this one in and out of the hot room.

 

Benefits : 

• Wind-Removing Pose compresses and massages the ascending colon and descending colon.
• It also messages the transverse colon and compresses the entire digestive system.
• It strengthens the arms, prevents flatulence, improves hip flexibility, and firms the abdomen and thighs.
• Great for developing the pelvic floor.
•  Helps lower feelings of anxiety
•  Aids in reducing insomnia

                                                                

Video listed below:

https://www.youtube.com/watch?v=5x7ufKtoveY

 

Keep At It,

The little YogaGal

Blog #19: The Posture Series/ Dead Body Pose or Savasana

“Stillness of the body & mind takes practice…”

Yogis resting in Savasana

Dear Yogis: 

  

     Congratulations, you’ve done it, you’ve made it to the floor! You are done with the standing series and now you can rest for 2 minutes. Savasana posture is the chance for your body and mind to relax from all that hard work you just did in the Standing Series moments ago. Despite its simplicity, it can be one of the hardest postures even for the most experienced yogi, but with plenty of practice, focus and surrendering to the emptiness within yourself, this posture can be the portal to ultimate relaxation in or out of the hot room.

How To Get Into This Posture:

     Lower yourself gently onto your mat, feet facing away from the teacher, lying completely flat on the ground. Feel your pelvic and tail bone meet the ground. Arch your spine a few times, and bring it flat onto the mat.  Heels touching, toes apart. Breathe deeply into your belly and exhale through your nose a few times. Keep your eyes open and pick a spot on the ceiling. Concentrate on this spot and make it your best friend. This is not a time to take a nap, try to remember that this is an active posture. Try not to fidget or wipe your sweat. You’re going to sweat anyways. Let it roll off your body as its helping to cool you down. 

     Keep your arms straight, flat and close to your body to avoid unnecessary strain. Notice the direction of your hands and palms. Are they facing up towards the ceiling or  down towards your mat? Flip them up towards the ceiling with completely open palms. This will help you to reduce the production of your body heat and cool you down even faster. Now, turn your attention to your lower half. Check out your knees and legs. Are they bent? If they are, straighten them out and ground them into the earth beneath you. Scan your whole body and notice if there is any tension. Breathe into that tension and release it on your exhalation. Relax your abdomen, feeling your belly rise on the inhale and fall on the exhale. Release your toes, release your legs and knees. Release your hips, lower back and spine. Release your torso and upper chest. Release your shoulders away from your ears. Relax your neck and head. Inhale and take notice of your tongue. Take it away from the roof of your mouth on the exhalation. Imagine you are a pool of liquid. Let you whole body melt into your mat.

Tips:

• Flipahtee Flop = Slipahtee Slop:

-          Don’t just flop into this posture. Remember every posture is just as much about getting into it as it is getting out of it, but especially this one. Gently lower yourself onto the ground, breathing in and out the feelings and physical effects of the whole standing series.

• The Mind, Is Your Mind:

-          The Mind, is YOUR Mind. You control your thoughts, your feelings and your reactions that follow your emotions. If you have thoughts that pop up, don’t sweat the small stuff, let them rise on the inhale and release them on the exhale. Find the stillness in your mind and your body will follow.

• Your Breath Is Your Best Friend:

-          Feel your bell rise on the inhale. Feel your belly fall on the exhale. Breathing in and out of your nose, to keep the body and mind calm. If your thoughts are still racing, acknowledge them, be friendly with them and don’t get down on yourself, then try to concentrate on your breath. Breathing in and out for 6 counts each.

• Be Efficient With Your Time:

-     Though it may be tempting to take your time getting into this posture, attempt to get into this position as efficient as possible. The sooner you get into the posture, the sooner you get to relax.

Benefits:

• We begin to learn relaxation
• Dead Body Pose facilitates powerful blood flow. It also helps to promote homoeostasis in and out of the hot room.
• Creates a natural cleansing
• Prepares the body for the floor series 

Blog #18: The Posture Series/ Toe Stand

Toe Stand: Padangustasana
"Concentration Is The Key"

This month's featured yogi is Tammy Baggio

Dear Yogis: 

      This month's featured pose is Toe Stand or Padangustana. For most beginners, this is the pose that seems, to say the least....impossible. Don't worry though, this mission is possible with time, practice, devotion and openness to accept your body's guidance.  Let us talk about how to get into the pose, benefits and tips of Toe Stand. 

How To Get Into The Pose:

1.      Begin standing in Mountain Pose with your arms at your sides.

2.      Shift your weight to your left foot, then bend your right knee up toward your chest. Raise your right foot and bring your right heel to rest on the front of your left thigh or hip. The sole of your foot should be facing the sky, and the top of your foot should rest on your leg or hip.

3.      Allow your right knee to drop down. Bring both hands to the center of your chest in prayer position, getting into Tree Pose.

4.      Choose one spot on the floor and make it your best friend. Concentrating on this one spot will  help your balance.

5.      From there, slowly hinge forward at the hips, strongly engaging your abdominal muscles to aid your balance. Keeping your standing leg straight, release your hands and place your fingertips on the floor in front of you.

6.      Bend your standing leg and bring your hips close to the floor. The thigh of your standing leg should come parallel to the floor, and all of your weight should be balanced across the ball of your standing foot. Rest your buttock on the heel of your standing foot.

7.      Continue to gaze at a single spot on the floor four feet in front of you.

8.      Keeping your abdominals engaged, bring your left hand to the center of your chest in half prayer position. If it is possible, bring your right hand to meet your left, pressing your palms together.

9.      Hold for up to 90 seconds.

10.  To release the pose, place your fingertips on the mat in front of you once again. Slowly straighten your standing leg. Inhale to return to standing, then gently release your raised leg. Repeat for the same amount of time on the opposite side.

Tips & Benefits:

To gain all of the benefits of Toe Stand Pose, try to keep your mind calm while maintaining correct alignment. Here are some tips to help you in the pose:

·         Take it slowly. As with all balancing poses, it’s easier to enter the pose slowly and with awareness. If you come into the pose too quickly, you’re more likely to lose your balance — and it’s more difficult to re-gain your balance once it’s been lost.

·         Keep your spine long throughout the pose, extending through the crown of your head. Imagine that you’re trying to touch the ceiling with the top of your head.

·        To help with balancing, keep your standing foot as close to the central line of your body as possible.

·    Practicing Toe Stand Pose will open your hips, but tighter hips will make it more difficult to achieve the pose.

·         Regularly practicing balancing poses, such as Toe Stand Pose, will increase your ability to keep a clear and calm mind in all situations, both on and off the mat. Adding this pose to your regular routine will open your hips, focus your thoughts, and create beautiful posture and grace that will benefit your mind, body, and spirit!

Listed below is a video of how to get into Bikram’s Toe Stand:

http://youtu.be/PZxqfGvSgHo 

Sending Love, 

The little YogaGal

Blog #17: The Posture Series/ Tree Pose

Tree Pose: Tadasana
"What Kind of Tree Would YOU Be?"

Dear Yogis:

This Month's Featured Yogi is Tammy Baggio

Benefits of This Posture:

• Improves balance and stability in the lower half of the body, including the legs, ankles and feet
• Helps to ground you to the unity and balance of the earth and universe
• Develops the ligaments and tendons of the feet
• Tones the buttocks
• Creates pelvic stability
• Opens the hips and knee joints
• Builds self-confidence and esteem

Tips For This Posture:

• Stand tall in Mountain pose with your toes and ankles touching, your pelvis perpendicular to the floor and relax your shoulders away from your ears.
• Open your chest.
• Begin by having your arms are by your side.
• Focus on one spot in the mirror, don't even blink you eyes. 
• Ground your weight through your left foot, especially focusing on the big toe joint, but also make sure your big toe is not scrunched and tensed up.
• Grab your right foot from underneath, with your left hand. 
• Right leg lifts up all the way until the heel is touching the costume, sole of the foot is foot of the ceiling. Be careful of the right knee. 
• Slowly, gently let your right knee come down.
• Make sure your hips are even.
• Then push your hips forward towards the mirror, and gently, push your right knee back.
• Try to get both knees in one line from the side to open your pelvis. 
• Avoid the temptation to sink into the hip of the standing leg. This can cause a potential injury and cause you to become structurally misaligned.
• Once you have established your balance, fold the hands in front of your chest in a prayer position.
• Gaze comfortably forward, keeping the chin neutral and neck comfortable.
• Remember to stretch your spine up to the ceiling and suck your stomach in. 
• Keep your balance and hold the posture until instructed to release. Remember to continue to breathe deeply through the nose, filling up the diaphragm on the inhalation and out through the nose on the exhalation. 
• Smile at your beautiful self in the mirror.
• Repeat with the left leg.

Something to think about while in Tree: For those visual learners out there ask yourself this question: "What Kind of Tree AM I?" and envision yourself as this tree, swaying, growing, blooming and  absorbing its natural environment. This visual technique may help you to gain further balance in this posture.

A link listed below for those who want to watch a how to video:
https://www.youtube.com/watch?v=_rFF2h351vk

Growing On,

The little YogaGal

Blog #16: The Posture Series Standing Separate Leg To Knee Pose

Blog #16 The Posture Series: Standing Separate Leg Head to Knee Pose

Dear Yogi’s:

                                           

This months featured yogi: John Wisniewski    

You’re still buzzing from your high from Triangle pose and you may be thinking, “When is the floor series or when will this teacher ever shut up?” From Triangle to Standing Separate Leg Head to Knee Pose is a good time to practice Ahimsa. Ahimsa is one of the 8 limbs of yoga and translates in English to practicing non-violence or compassion for all living things. This means practicing non-violence in your thought process as well. It is important to remember that the teacher is not your enemy or some sort of sadist. Like this posture, your teacher is there to help you grow and improve your overall sense of well-being. This posture is a wonderful for the spine, by rounding and opening it up by creating a back extension with a powerful, inner compression.

Benefits of Standing Separate Leg to Head Knee Pose

·         Stimulates the endocrine/thyroid with the throat lock

·         Works the digestive system through the abdominal lift.

·         Assists the reproductive systems by practicing the root chakra lock.

·         Helps with symptoms of depression and memory loss.

·         Decrease sugar and blood pressure.

·         Balances the regulation of the pancreas and kidneys.

Tips for Performing This Posture:

·         Remember it’s okay to bend your front knee as much as you need to for the forehead to make contact with the knee.

·         If the heel of your back foot is lifting, shorten your step until your foot is flat on the ground.

·         Use the breath to your advantage when slightly separating your hands in front of your extended foot and exhale, pushing against the floor until your front leg is completely straightened. If your legs are already strengthened, bring your hands back into “prayer” position.  

·         When your spine is fully rounded, lift up through the belly button and lower abdominals, look at your chest to help further round the spine and visualize your belly button touching your spine. 

·         Peak in the mirror to see if your pelvis is square facing the correct side. Adjust as need be to create a balance in the hips.

·         If you continue to feel unstable, ground the front foot into the floor with your inside edge and the back foot into the floor with the outside edge.  

A link listed below for those who want to watch a how to video:

Ihttps://www.youtube.com/watch?v=WI9no8f1UKI

Light Up Your Life,

The little YogaGal