The foundation of yoga is in the breath…. It’s a fact that we who practice are already well aware. But are we doing it right?
Here’s a little beginner’s guide to achieving the Ujjayi, more fully realized- read: done correctly- in your practice.
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Category: health, instruction, Meditation, Practice, Spirit, strength, surrender, yoga
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Mar
25
10. I LOVE the tension through my neck and shoulders… it’s what holds my head up after another night of not sleeping!
9. The fog in my head that lasts till my second cup of coffee is all comfy-cozy… like one of those Snuggies they advertise on TV.
8. My stiff joints mean I can stay home and watch sports on the tube… I don’t actually have to DO them.
7. I’ve been breathing since birth, thank you very much… like I need to LEARN how!
6. Tranquility is over-rated. How would my kids possibly get anything done if I wasn’t yelling at them?
5. My extra body fat keeps me warm in winter.
4. I don’t do any heavy lifting… that’s why I have kids.
3. Stress gets me to work in the morning… without it, I don’t know that I’d be motivated to get out of bed.
2. Counting the days until my next poop is my new hobby.
1.5 There’s no bigger compliment than when people mistake me for my mother.
1. Do you think I’m even going to think of putting another dime in the pockets of those glorified pyjama jockeys?
Category: Anti-aging, health, Spirit, strength, weight loss, yoga
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Dec
17
I’ve been known to wax enviously about this posture and those who are able to enjoy its full potential… but despite my own challenges in the posture… ILOVE IT!
I consider it the most beautiful- strong, graceful, intense.
Myself, it takes some time resting in Tadasana- Mountain Pose to gather myself before I embark upon this energetic journey that is Natarajasana. Breathe… fix gaze… breathe…
With gaze fixed, supporting foot- let’s say, left- is grounded toes spread, weight centred throughout all points from heel to balls (ahem…;) Reach for the right foot with the right hand, gently grasping around the inner arch.
In tandem, the torso and leg being raised pull in opposite directions simultaneously out and up, the heart reaching forward. The left arm is extended forward guiding the torso. There should be a delightful energy- a blissful tension- as the leg and torso work to extend opposite one another, while engaging a graceful arc in the back. Ooooohhhhh… tingles! Yes, tingles… I said I LOVED this posture!
The supporting leg is strong and long, the head of the thigh bone pulled up deep into the hip as it provides solid foundation.
If you’re more ambitious, or more flexible, the arm extended forward can also reach back to grasp the outer arch of the foot, drawing the shin again, both out and upwards. Strong. All the while, the heart reaches up… as though a string is attached pulling towards the ceiling. Yum.
Category: health, Postures, strength, yoga
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Dec
09
Lovely, lovely… and, despite the exertion involved a nice relief from the previous posture, Dekasana- airplane.
The support of one, or two hands if you wish, certainly helps. The support of the arms provides leverage, allowing for greater extension through the lifted leg, with that foot active and energized.
With a last inhale in airplane, getting a little bit more from the slight backbend, heart reaching forward and up, maintain straight back and exhale, hinging at the hip, draw the torso forward down the long line of the thigh.
Be conscious of the line, making sure to keep the trunk turned to lay against the supporting leg. With the forward bending motion, the extended leg reaches, long and upwards, the toes eager and active towards the ceiling or up the wall to the rear.
This is an energetic posture and the torso extends long down the leg, pulling in the opposite direction of the reaching toes. Long, long… oh so long! The arms are engaged, with hands either on the floor, on the ankle or one of each, pulling offering assistance to the extension happening through both the torso andhttp://www.mommyom.com/wp-admin/post.php?action=edit&post=761 leg. A block is absolutely encouraged to offer assistance in support with the hands, to keep the torso properly aligned, if the floor isn’t going to happen without it. That leverage is important in maximizing the benefit of this posture.
Regardless the height of the leg, the idea is length and energy… down into the floor through the supporting leg and foot and the hands and up through that long, extended leg into and beyond the toes.
Breathe, breathe… BREATHE!!
Feels good, don’t it?!
Category: Postures, strength, yoga
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Dec
08
I’d have cranked the heat… but it is Canada, after all!
In our neck o’ the woods we’ve seen celebrities of all stripes, most notably the whole Twi-hard phenomenon as they make their homes locally (roughly) to film the monster vampire franchise.
Anywho… a celebrity nearly as big, at least in his own mind, and certainly more interesting, recently graced our northern shores. With mouth, cocked and loaded, attitude and cash in abundance, the ‘bad boy’ founder of Bikram, Bikram Choudhury, did Vancouver.
“It takes six hours,” the Los Angeles-based yoga mogul said, before laughing: “And I buy all the junk. I love it, you know?”
Here to conduct a lecture as well as judge the Western Canadian Hatha Yoga Championships- who knew?!- Master Bikram, whose efforts and commitment have manifested in a veritable empire founded on heat, sweat and just plain balls(!), boasts more than 350 affiliated studios around the world and the devotion of millions. Without doubt, were it available to me and given my penchant for celebrity yogis, I’d probably be sitting sweaty and happy on the Bikram train as well.
The roots of Bikram’s methodology lie in a childhood devoted to hours of practice, where he became more and more aware of the positive effects of heat on his body and it’s response to yoga.
“When room is more hot, then I can sweat more, I can stretch more, I can push more, I can go more deeper and deeper and inside the body, it hurts less and you never get injury,” he said, recalling early days in India when he’d shut doors to keep in the heat.
“So I developed this with my own practice,” he said. “Years and years and years and years.”
Guru to any number of celebrities, Shirley McLain chief among them… oh, and Tiger Woods as well, along with the likes of Madonna, Elle Macpherson and the lovely George Clooney. Despite his roster of notable clientele, when it comes to giving them the celebrity treatment, Bikram states emphatically,
“This is the way I run my kingdom: my way or the highway,” he said in a tone that leaves little room for dispute. “I don’t listen to anybody. You need my help: Come to me, shut up, forget who you are. I will take care of you. And I do my job.”
For anyone perhaps considering taking Bikram to a more competetive level, take a peek… Here’s Mari Dickey, number one woman at the competition. A little inspiration:
Category: news, people, strength, Trends
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Nov
30
Back from Thanksgiving and, Idon’t know about you, but I’m finding the need for balance, in diet- navigating my way from abundant meat and cheese (until Christmas, creamy fondue and Calabrese salami!) and back to hot rice cereal, greens and lean protien… and practice! Whew! Moving on in the series we find ourselves moving from grasping our toe as though for dear life long, extended and upright, into Dekasana, or Airplane Pose… I’m guessing (cuz I don’t really know) a modern, 20th century evolution of Virabhadrasana III, or Warrior III. Regardless, a welcome relief from the intensity of Utthita Hasta Padangusthasana, or Extended Hand-to-Toe! From the extended leg, hand-to- toe, the leg is brought forward briefly yet again where the toe is released, controlled of course, not dropped… the hands grasp the hips and that extended leg is lightly, strongly extended forward from the hip. Alternatively, that leg can be supported by the hands, fingers intertwined below the hamstring- my preference, in fact. more »
Nov
17
Just when you thought all was well with the world… you’ve successfully unwound yourself out of Eagle and with a long, delightful exhale are ready to take it down a notch.
Well, nope.
The series continues, long and extended, as we head into a remarkably high energy posture, Utthita Hasta Padangusthasana, or Extended Hand-to-Toe, requiring strength along with steadiness and focus. The good news is that for beginners, or if the day- and the joints- say, “let’s just not” there is a lovely modification that still fosters knowledge and understanding on one leg, but offers a little break in the intensity.
To modify, rather than grasping the big toe and extending the leg, merely keep the knee bent. Keep the hands on the hips and hold the knee forward for five breaths, foot flexed and supporting foot grounded into the floor to maintain the stable foundation.
After five breaths, keeping the knee bent, move the knee to the side of the body and hold. If you’d like to intensify this a little, challenging the balance, turn the head to settle the gaze on the opposite wall to the bent leg. After five breaths bring the bent leg back to the front, with hands still on hips, hips square, extend the leg forward and hold at whichever height your leg and hip allow for a breath or two before releasing to the floor to switch sides.
If you’d like a little more challenge, actually working towards extending the leg and maintaining that extension, consider using a chair on which to support that leg for the five breaths. Props are always strongly encouraged!
As with all of the balancing postures, this provides wonderful strengthening and lengthening in the supporting leg, and certainly that which is extended should you take it in that direction. As always, here’s a little more info…
Lovely. Lovely. Lovely.
Category: Postures, Spirit, strength, surrender, weight loss
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Nov
13
We have been trying to implement a regular routine of meditation for the kids…
It’s short and sweet, don’t get me wrong.
While eleven year old sits and is definitely interested in ‘getting it’, the others are typical kids and do what they have to to endure the seemingling endless minutes. There’s a bit of fidgeting by seven-year-old. And five-year-old lone girl child feels the need to act out the scenes I describe to facilitate relaxation: eyes scrunched shut, turning her face upwards with an exaggerated smile towards a fictional sun or scratching and digging her toes into the floor as though it’s actually warm Caribbean sand.
Regardless the fidgeting and dramatic performance, it’s a practice. It’s a practice that will provide them with a personally valuable life skill. The ability of being able to still the mind, get quiet, calm down, gather. It’s a practice that will serve them well as they grow and mature and the anxieties and stresses of life intensify. They don’t understand that now, certainly. But I take heart in this being a gift I can give them that will provide them infinite rewards as they evolve into teens and adults.
However, as we- parents- make our way through our own transition right now, implementing new strategies to manage our stress and keep thinking positively, and as we enjoy the benefits of these strategies, it becomes clear that these few minutes early in the day are only part of the picture.
The practice extends beyond just a few minutes of focusing on good feelings for a few moments. It’s an exercise in looking for, recognizing, and even getting excited anticipating, good things throughout the day. Little things, sometimes really seemingly insignificant- inconsequential- things, but together add up to a wonderful day.
As homeschoolers we’re together most of the day. This lends itself to great quality time, but also to more opportunities for conflict and irritation.
So, we’ve begun making lists throughout the day… making a brief stop here and there to quickly consider and jot down those good things that happen, no matter how small. Say, really simply, ‘I had leftover pizza for lunch…” or “I got my language arts done in only one hour…” or “Sister helped me build my fort…”
These little things end up being pretty easy to identify (particularly for kids!) and what’s remarkable about this exercise -an introduction to appreciation and gratitude- is how fast the lists are compiled and how much fun it becomes!
There is no right or wrong in the lists, as long as they’re positive and that they please us to look back upon.
It brings colour to the day.
Of course, this practice doesn’t eliminate the bumps and challenges that can be part of our days, but it gives us a little precious perspective, balancing the conflicts, trials and frustrations with appreciation, fun and wonder.
Category: gratitude, health, Kids, Meditation, Spirit, strength, surrender
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Nov
10
Maybe it’s autumn, maybe it’s my current serene state of mind, fair & balanced, but I’m all about incorporating the Balancing Series into my practice these days.
So, if you’re looking to cultivate strength, balance and open-ness… look no further! The Balancing Series provides you with a well-rounded and challenging set of postures to help you achieve all three!
It’s a personal favourite of mine, and one that I look forward to as I’m sweating through the warrior series in anticipation of the sweet serenity and focused stillness of standing on one foot.
I know it may not be everybody’s cup of tea. Balancing postures, while providing a beautiful payoff, require a heck of a lot in return. Passive it ain’t. You will work… your. butt. off! Heh heh.
But, truly, the balancing postures embody the foundations of yoga and are so worth getting to know better despite the degree of physical endurance. The rewards extend, literally, from head to toe and I encourage you to incorporate it, in part or in full, regularly into any practice.
Category: health, Postures, Practice, strength
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Nov
09
In a recent post I addressed, through the words of Deepak Choprah, the importance and power of meditation in enhancing the lives of our children.
Through meditation- sitting in stillness, engaging and developing the frontal portion of the brain, we encourage the best in who we can be: compassion, empathy, love, and ultimately, happiness.
And isn’t that really what we want for our kids… particularly knowing that all the stuff (TV, video games, mp3′s and all the rest!) isn’t really doing it. Ironically, at least for my own kids, indulging in these pursuits as fun as they may think they are, tends to make them just plain unpleasant rather than happier!
For those of us who make a practice of sitting in meditation know what hard work it can seem. And if it’s this hard for an adult how possibly can my high energy seven-year-old son manage? Well, not on his own, that’s for sure…
“Thump… thump, thump!”
“What’s going on in there?”
“I’m meditating!”
Now, unless my child is gifted at telekinesis, somehow the school chairs came to be overturned with a cat cowering beneath for cover!
Category: health, Kids, Meditation, Spirit, strength, surrender
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