Yoga for Upset Tummies

I have a pretty icky stomach ache. I ate out for lunch, a semi-decent tasting Thai place, but that may use MSG as an ingredient. MSG=Super-unhappy tummy. Just writing about good things to do is already making me feel a bit better (I swear doing this blog reminds me to breathe every time I sit at the keyboard), but no vigorous practice for me today. This practice is good for general indigestion (gas, nausea, bloating, etc). If something isn't working for what's ailing you, however, you'll know pretty fast and don't push yourself through it. In the meantime, I'm going to drink some warm peppermint tea and not even think about eating for awhile.

Yoga for Upset Tummies

A semi-common misnomer is to refer to the entire abdominal region as the stomach. The stomach, however, is a relatively small part of the area between the hips and the lower rib cage. If the instructor wants students to place their hands, for example, by their belly button, it may be slightly more proper to use the term "belly" or "abdomen." I, however, will fragrantly and happily use the word "stomach" sometimes. This is just some knowledge for those who might end up picturing their stomach as this huge expanding organ that takes up more space than it ought to. Anatomy books make me excited and happy, especially the coloring ones. Check some out, if you have a spare moment.

1. Sukhasana (Easy Pose)
2. Nadi Shodna (Alternate Nostril Breathing), continue for 10 minutes
3. Seated Sun Breaths
4. Garbasana (Child's Pose). Hold for 5-10 breaths
5. Utthita Shisonasana (Extended Puppy Pose)
6. Walk arms towards right for side stretch. Repeat on left.
7. Table
8. Cat/cow in table. Don't pull belly button in too much; keep it gentle
9. Vyaghrasana (Tiger Pose). Bringing knee and head towards one another on exhale, extending both on inhale. Repeat 10x.
10. Repeat step 9 on other side. 
11. Tadasana (Mountain Pose)
12. Vrksasana (Tree Pose). Repeat other side. (Note: Sometimes, focusing on balancing allows the breath to flow without getting wrapped up in "pain" sensations)
13. Dandasana (Staff Pose)
14. Paschimottanasana (Seated Foward Fold)
15. Janu Sirsasana  (Seated Head to Knee Pose). Repeat other side
16. Garbasana (Child's Pose)
17. Supta Pavana Muktasana (Reclined Wind Relieving Pose. Repeat other side.
18. Savasana

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Rib Cage

This morning, after a discussion about the human rib cage, I broke out the ol' Wikipedia to look into ribs and refresh on their mechanics. Wikipedia had this to say:

"The upper seven true ribs (costae verae, vertebrosternal ribs, I-VII). are attached in the front to the sternum by means of costal cartilage. Due to their elasticity they allow movement when inhaling and exhaling.

The 8th, 9th, and 10th ribs are called false ribs (costae spuriae, vertebrochondral ribs, VIII-X), and join with the costal cartilages of the ribs above.

The 11th and 12th ribs are known as floating ribs (costae fluitantes, vertebral ribs, XI-XII), as they do not have any anterior connection to the sternum.

The spaces between the ribs are known as intercostal spaces they contain the intercostal muscles, nerves, and arteries." 

(http://en.wikipedia.org/wiki/Human_rib_cage)

While reading this, anybody's hands go for their ribs? Mine sure did. And my breath got a bit deeper, so I could feel the elasticity for myself. It's kind of like a tawdry romance novel where the chest "heaves" with breath. The chest lifts to acknowledge its inner workings.

Here here to the rib cage! Give it it's due in today's practice. Note what it does for you and it will triple its gift in return.

Rib Cage

Begin in Sukhasana (Easy Pose). Take your hands, fingers spread, to your torso. Place the pinky finger by the hips, the thumb on the lower ribs. The middle fingers can rest on the belly. On a deep inhale try to increase the space between the fingers, as the ribs expand outwards and spread the digits apart. On the exhale, allow the fingers to come slightly closer together. The movement will be minute, but the affect will be great.

1. Come onto the back
2. Setu Bandhasana (Bridge Pose). Allow the torso to rise and fall with the breath, floating up with the inhale
3. Repeat 3x
4. On the third, hold Setu Bandhasana
5. Curl torso into a ball, bringing forehead towards knees
6. Supta Matsyendrasana (Reclined Twist). Feel how the breath is compressed and changed in a gentle twist. Repeat other side.
7. Full body stretch, arms above head, legs outstetched
8. Roll to seated
9. Parvatasana (Seated Mountain Pose)
10. Yoga Mudra (Seal of Yoga)
11. Samakonasana (Even Angle Pose)
12. Upavista Konasana (Seated Wide Angle Pose)
13. Parsva Upavista Konasana (Side Seated Wide Angle). Repeat other side
14. Wide-legged Urdhva Mukha Svanasana (Upward Facing Dog)
15. Wide-legged Garbasana (Child's Pose)
16. Marjarasana (Cat Pose)
17. Adho Mukha Svanasana (Downward Facing Dog Pose)
18. Tadasana (Mountain Pose)
19. Raise and lower arms for standing sun breaths in Tadasana (12x)
    
20. Standing Sun Breaths (12x): Inhale face the right (twisting), exhale at center. Inhale facing the left (twisting) exhale center. Repeat. 
21. Utthita Hasta Padangushtasana (Standing Head to Big Tow Pose)
22. Natyasana (Ballet Pose)
23. Vrkasana (Tree Pose)
24. Repeat steps 21-23 on other side
25. Vinyasa to stomach on ground
26. Navasana (Boat Pose). Lift opposite arm and leg on stomach. Repeat opposite side.
    
27. Full Navasana
28. Repeat steps 2-7. Notice if postures, and breath, are different after practice
29. Savasana
    

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Whelmed

The holiday season has officially started. I can already feel it: it makes me feel like there is more to do than hours in the day, more things to accomplish, more people to see/meet the needs of, more places to go. It's this time of year when I need yoga most of all, but feel like it is harder to fit in. I remember some tv show, it feels like a Seinfeld episode but I may be way off, talking about the feeling of being whelmed. Can one not overwhelmed or underwhelmed, but just be whelmed? I looked up the definition (thank you, thank you, Google dictionary) and apparently whelmed=overwhelmed. That's too bad. Really, right now, I would just like to be whelmed; feeling at peace in a stressed out season and hoping others can feel that, too.

In honor of made-up words, today's practice will be an attempt at whelm-ness. Remember to breathe!

Whelmed

Are you breathing in? Are you breathing out? In any situation, the breath can change everything. Come down into your body from the headspace you are currently occupying. How are you breathing?

1. Vajrasana (Diamond Pose)
2. Simhasana (Lion's Breath Pose)
3. Ujayyi pranayama (Ocean sounding breath)
4. Sasangasana (Rabbit Pose)
5. Threading one arm under the other to twist. Repeat other side.
6. Cat/cow
7. Pretend your spine is a jumprope and create circles. Circle other direction.
8. Kneedown Tadasana (Mountain Pose)
9. Parighasana (Gate Pose)
10. Table
11. Adho Mukha Svanasana (Downward Facing Dog)
12. Three-legged dog, drawing circles with non-planted knee
13. Uttanasana (Forward Fold)
14. Tadasana (Mountain Pose). Raise arms above head. Hold for 10 breaths.
    
15. Virabhadrasana III (Warrior III Pose)
    
16. Virabhadrasana I (Warrior I Pose)
    
17. Simhasana in Virabhadrasana I
18. Adho Mukha Svanasana
    
19. Repeat steps 12-19
20. Dandasana (Staff Pose)
21. Paschimottanasana (Seated Forward Fold Pose)
    
22. Janu Sirasansana (Head to Knee Pose)
23. Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
24. Repeat steps 20-23 on other side
25. Baddha Konasana (Bound Angle Pose)
26. Tarasana (Star Pose)
27. Upavista Konasana (Seated Wide Angle)
28. Take both hands 6-8 inches behinds sitz bone, fingers facing towards toes, bend knees and lift torso
29. Setu Bandhasana (Bridge Pose)
    
30. Ardha Sarvangasana (Half Shoulder Stand). Move legs in opposite circles.
31. Halasana (Plow Pose)
32. Supta Matsyendrasana (Supine Twist). Repeat other side
33. Savasana
34. Nadi Shodna (Alternate Nostril Breath). Practice Nadi Shodna for 5-10 minutes.

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Segovia from YogaHub.com

Today's post-Thanksgiving yoga sequence comes from the co-founder of YogaHub.com.I am a member, and a fan, of this website. It's a good forum for discussion and education and many members post their blogs on the site. On this page I found a couple of guest bloggers and am really psyched to post Segovia's sequence.

This sequence is, in his words, "a quick 10 minute morning energy boost." After a good, solid Thanksgiving meal, this sounds like a fine idea.

Segovia from YogaHub.com

1. Marjaryasana (Cat Pose)
2. Adho Mukha Svanasana (Downward Dog Pose)
3. High Lunge
4. Samasthiti (Standing Prayer Pose)
5. Vrksasana (Tree Pose)
6. Extended Prayer Pose
7. Tree Pose (other side)
8. Uttanasana (Standing Forward Bend)
9. Ardha Uttanasana (Half Forward Bend)
10. Kapotanasana (Pigeon Pose). Repeat other side
11. Bakasana (Crane, or Crow, Pose)
12. Savasana

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Happy Thanksgiving!

I am thankful for my family (Garbasana, Child's Pose)

I am thankful for my friends (Tolasana, Scale Pose)

I am thankful for shelter (Vrksasana, Tree Pose)

I am thankful for sustenance (Table Pose)

I am thankful for respect (Anjali Mudra, Prayer Hands)

I am thankful for love (Anantasana, The Pose of the Eternal One)

I am thankful for fire (Kapalabhati, Breath of Fire or Skull Shining Breath)

I am thankful for breath (Dirgha, Three Part Yogic Breath)

I am thankful for the ocean (Ujayyi, Ocean Sounding Breath)

I am thankful for dreams (Savasana, Corpse Pose)

I am thankful for the Earth (Halasana, Plow Pose)

I am thankful for Light (Tittibhasana, Firefly Pose)

I am thankful for Yoga (Yogasana, Yoga Pose) Readmore »»

Neti Pot

Full disclosure: all that travel made me a bit sick. Literally. I have a cold, stuffed up nose, swollen sinuses. I've been neti-potting on a regular basis and it helps, at least for the time being. It was the neti-pot that led to a strange, funny encounter in my folks house.

My younger brother, also home, and his friend come into the kitchen. My neti pot, recently being dishwashered (no, not a real word, but that's okay), is sitting out. Now, imagine for yourself my brother: sideways Yankees cap, way too large sweatpants, line cook, total dude.

"What the hell is this?," says Jake (brother)
"Ahhh... I'm not sure you want to know." Me
"No, really. I wanna know. Tell me." Jake

After some badgering, I explain Neti pot use.

"Wooooah! Can you show me that?," says Jeff (Jake's friend)

I show. Jake freaks out, hides in the pantry, makes disturbed noises.

Jeff: "That is the coolest thing I have ever seen. Can I try it?"

Jeff tries it, realizes the magic of Neti, convinces Jake to try. Jake, who is chronically congested, decides he hasn't felt this good in years. Both men continue Neti pot usage (Jake, again later that same day, Jeff the next day).

Huge victory.

In honor of the Neti pot, here are a few postures to do post-Neti pot usage. As regular users will admit/attest to, sometimes the water comes out way later than it should, later than you would have thought it could stay up there. These postures and pranayama should help make sure that doesn't happen, but no promises.

Neti Pot

Your homework for the day? Read this New Yorks Times article about never blowing your nose. And then go use your Neti Pot.
http://www.nytimes.com/2009/02/10/health/10real.html?scp=1&sq=nose%20blowing&st=cse

1. Use Neti pot on one side
2. Forceful exhale through both nostrils
3. Kapalabhati (Skull-shining Breath) 10-12x
4. Repeat steps 1-3 on other side
5. Uttanasana (Forward Fold). Hold for 2-3 minutes, unless you have crazy sinus pressue. In that case, Ardha Uttanasana (Pike Position or Half Forward Fold) with the hands on the knees or shins should feel better
6. Tadasana (Mountain Pose
7. Prasarita Padottanasana (Standing Forward Fold)
8. Parivrtta Prasarita Padottanasana (Standing Forward Fold with Twist), bring torso to one leg in Forward Fold
9. Repeat other side
10. Prasarita Padottanasana
11. Interlock hands behind lower back to come up into gentle back bend
12. Gentle Trikonoasana (Triangle Pose). Play around with position of neck. What position would be best for sinuses and saline solutions?
13. Repeat other side
14. Yoga Mudra (Seal of Yoga)
    

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Yoga Sequence for Glowing Skin by Lexiyoga

A guest post today comes from Lexiyoga Click any of the links throughout to go check out her website. It's a huge resource. Her sequence is for the skin (as obvious from the title). In the Northeast, I've been noticing what the lack of sunlight can do; I think I might be turning gray. A lady could use a little glow. Sounds nice and warm, in fact. I hope you enjoy!

Yoga Sequence for Glowing Skin

Practicing yoga is a natural method to attaining healthy glowing skin. Creams just mask the outside, while yoga works internally, bringing out your natural beauty from the inside out. People are catching on about the many health and beauty benefits that yoga provides. Therefore it is such a growing industry. The demand has been increasing over the years, and many more yoga studios are popping up. Since the affects are felt just after one class, many individuals become hooked. The hot yoga scene is also booming, as being in a heated studio provides the added bonus of detoxifying your body through sweat. You can find out what the hype is all about in Hot Yoga in Toronto. For those who aren't in Toronto or can't get to a studio, practicing yoga postures from home can also benefit you greatly.

Here are six yoga postures that should be practiced daily to achieve the greatest results. Be sure to hold each posture for as long as you can.

Headstand (Salamba Sirsasana)- All inversions are a great way to plump up your skin and enhance your facial glow. This is because when you're upside down, your blood rushes to your brain and brings nutrients to your face at a deep level.

Warrior I (Virabhadrasana I) - This posture stretches out your body and opens up your heart, which brings in increased circulation and oxygen to your face.

Seated Twist (Ardha Matsyendrasana) - Twisting and squeezing your body detoxifies and gets rid of harmful toxins in your body. The act of releasing a twist brings fresh nutrients and blood to your organs.

Fish Pose (Matsyasana) - This posture is awesome for your face, as you're stretching and toning your neck, throat and facial muscles. You're also stimulating your hormones, which in essence effect the nature of your skin tone.

Bow Pose (Dhanurasana) - This pose opens up your chest bringing in more oxygen to your face and neck, providing you with a natural glow.

Child's Pose (Balasana) - When your head is lower than your heart, you face receives more oxygen, which keeps your face soft and helps to erase wrinkles.

By Lexiyoga

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Grounding

My two-week search for a new place to live (Part One) in the Pacific Northwest came to an end yesterday. At my parent's house, in time to beat the worst of the holiday travel rush. Being on the road did a lot to underscore how I am starting to feel the need to be settled somewhere and have a steady routine. As a recap, Chris and I have been on the road, more or less, since the end of May (with a month and half long break to house-sit for the folks). I know grass is always greener in this kind of situation: when I have a steady job, I can feel the need to hit the road, but cannot. Now that the road is mine to hit, so to speak, a 9-5 sounds kind of nice.

It felt like a good yoga practice to give myself a feeling of being grounded, even though I do not have a home base. Working with stillness and grounding, my head feels like it is in a better place. Home will come when the time is right.

Grounding

Begin your practice with a brief meditation. Imagine roots extending from the end of your spine into the floor behind you. As you inhale, grow your spine like a plant towards the sun. Imagine the heat of the sun crowning your head, running like hot water down your back. As you exhale, imagine the sun as nourishment, extending your roots deeper into the earth. Inhale towards the sun, exhale to root deeper.

1. Sukhasana  (Easy Pose)
2. Gentle neck rolls
3. Walk one arm out along your side, roll neck to opposite direction for neck stretch
4. Repeat other side
5. Cat/cow spine in seated
6. Table
7. Extend opposite arm and leg to balance. Repeat other side.
8. Vyaghrasana (Tiger Pose)
9. Exhale "Ha!" to extend leg back
10. Repeat 10-12x
11. Repeat steps 8-10 other side
12. Adho Mukha Svanasana (Downward Facing Dog Pose)
13. Hold for 5 long breaths, bending and straightening legs, warming up
14. Plank Pose
15. Begin Kapalabhati (Skull Shining Breath) in Plank
16. Chaturanga Dandasana (Four-limbed Staff Pose)
17. Rest on stomach, return to normal breath
18. Push back up to Plank
19. Adho Mukha Svanasana
20. Uttanasana (Forward Fold Pose)
21. Tadasana (Mountain Pose)
22. Sun Breaths (see Sun Breaths post for how to do this pranayama) in Tadasana
23. Utthita Vaya Muktyasana (Standing Wind Relieving Pose)
24. Tadasana
25. Repeat 23 and 24 other side
26. Vrksasana (Tree Pose)
27. Patanvrksasana (Toppling Tree Pose) note: never knew the Sanskrit for this one? Me neither. Check out the Dharma Mittra resource to see a picture.
    
28. Urdhva Prasarita Eka Padasana (Standing Splits)
29. Virabhadrasana I (Warrior I)
30. Virabhadrasana II (Warrior II)
31. Trikonasana (Triangle Pose)
32. Ardha Chandrasana (Half Moon Pose)
33. Trikonasana
34. Utthita Tadasana (Five Pointed Star)
35. Tadasana
36. Repeat steps 26-35 on other side
37. Sukha Matsyendrasana (Easy Twist). Repeat other side
38. Tarasana (Seated Star Pose)
39. Matsyasana (Fish Pose)
40. Savasana
    

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Failure

Sorry I skipped a day, folks. As warned, my travels caught up with me, and I didn't have time to put something down. As it is, my plane boards in, oh, 10 minutes, so if this one has typos, my deepest apologies. 


Someone once told me, and for anything I can't remember who, that balance poses give one of life's only opportunities for adults to fail in public without reprocussions or shame. Fall over, "fail" at balancing, and it is okay. I have also heard that as long as you maintain your dristhi (or focal point) you remain balanced. This is a call to not be so serious during balancing poses. The heaviness you feel may ground you, but without light and lightness the pose may never feel joyful.

If you need to, redefine "failure." See falling as opening your heart to those in the room; you are human, not weak or less than. If you come into balance in a pose as rote or routine, experience it differently. See falling as a fun and exciting new way to experience gravity. Huzzah!

1. Sukhasana (Easy Pose)
2. Uttana Shishosana (Extended Puppy Pose)
3. Thread the needle by threading one arm under the other on the ground and twisting in puppy. Let the head rest on the ground.
4. Table
5. Bend one leg at the knee, lifting demi-toed foot towards ceiling (should feel this in glutes). Repeat other side
6. Lift the opposite arm and leg to balance. Repeat other side
7. Garbasana (Child's Pose)
8. Adho Mukha Svanasana (Downward Facing Dog Pose)
9. Bend and straighten knees (singularly and in tandem)
10. Uttanasana (Standing Forward Fold)
11. Tadasana (Mountain Pose)
    
12. 5 sun salutations, personal choice
13. Virabhadrasana I (Warrior I)
14. Parvottanasana (Intense Stretch Pose)
    
15. Trikonosana
16. Utthita Tadasana (Five Pointed Star)
17. Repeat steps 13-16 other side
18. Virabhadrasana I
19. Parivrtta Trikonasana (Revolved Triangle)
    
20. Utthita Tadasana
21. Repeat steps 18-20 on other side
    
22. Vrksasana (Tree Pose)
    
23. Grab big toe in yogi toe lock (pointer and middle finger around toe), straighten leg out to side, look in opposite direction
24. Bring straight leg out in front
25. Bring torso towards legs
26. Tadasana
27. Repeat steps 22-26 other side
28. Setu Bandhasana (Bridge Pose)
29. Either repeat Bridge three times, or Urdhva Dhanurasana (Wheel Pose)
30. Paschimottanasana (Seated Forward Fold)
31. Janu Sirsasana (Seated Head to Knee Pose). Repeat other side
32. Marichyasana (Marichi's Twist). Repeat other side
33. Savasana

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Sirona Sky Yoga.4

To check out Sirona Sky Yoga's blog, please do so here. As mentioned, she has a load of wonderful sequences on the Yoga Journal Community pages, and those come with pictures! Big continually, weekly shout-out to this wonderful, creative human being.

Morning Sequence

Practice each pose for 5 to 10 breaths making sure to practice on each side equal time. This is a Very Energizing sequence! Don't practice this late at night unless you need to stay awake.

1. Balasana (Child's Pose)
2. Adho Mukha Svanasana (Downward-Facing Dog)
3. Plank Pose
4. Sphinx Pose
5. Bhujangasana (Cobra Pose)
6. Adho Mukha Svanasana (Downward-Facing Dog)
7. Repeat steps 5 and 6 twice
8. Plank Pose
9. Sphinx Pose
10. Bitilasana (Cow Pose)
11. Marjaryasana (Cat Pose)
12. Bitilasana (Cow Pose)
13. Uttana Shishosana (Extended Puppy Pose)
14. Virasana (Hero Pose)
15. Bakasana (Crane Pose)
16. Paripurna Navasana (Full Boat Pose)
17. Dandasana (Staff Pose)
18. Janu Sirsasana (Head-to-Knee Forward Bend)
19. Marichyasana III (Marichi's Pose)
20. Marichyasana I (Pose Dedicated to the Sage Marichi, I)
21. Krounchasana (Heron Pose)
22. Baddha Konasana (Bound Angle Pose)
23. Upavistha Konasana (Wide-Angle Seated Forward Bend)
24. Purvottanasana (Upward Plank Pose)
25. Vasisthasana (Side Plank Pose)
26. Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose)
27. Garudasana (Eagle Pose)
28. Natarajasana (Lord of the Dance Pose)
29. Tadasana (Mountain Pose)
30. Ardha Chandrasana (Half Moon Pose)
31. Tadasana (Mountain Pose)
32. Kapalabhati Pranayama (Skull Brightener Breath)
33. Dhyana (Do the Right Thing Meditation)

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Breath of Joy

This is one of my favorite pranayama. Something about it actually does create joy in me (even if it might be based off of suggestion). Do a YouTube search for this term if you haven't ever heard or seen it before, but I'll do my best to explain it here. Inhale through the nose, move the arms parallel directly in front of you. Without exhaling, inhale through the nose and move the arms out to a T position. Without exhaling, inhale through the nose, swinging the arms parallel overhead. Exhale "Ha!" through the mouth, hands towards the floor in a forward fold. Repeat on inhale, bringing arms in front again. The inhales are sharp and quick, the arm motions are fluid. I have called it Mad Conductors breath before, because you look like a crazy musical conductor as you are practicing it. It is intended to raise energy in the body and, as per the name, bring joy. Considering the name of this blog, I'm surprised I haven't devoted a post to it before. 

I guess sometimes the most obvious things are actually the least. 

Breath of Joy

1. Sukhasana  (Easy Pose)
2. Tadasana (Mountain Pose)
3. Breath of Joy (8x)
4. Begin lightly jumping, feet barely leaving floor
5. Taking 30 seconds or so, continue to increase height of jumps until you are jumping as high as you can. If your knees can't take that, insert some energy-raising activity that works for your body
6. Take feet 2-3 feet apart. Swing arms and twist torso, pretending your arms are empty coat sleeves, letting them gently hit your body. Exhale "Ha!" as you twist. 1-2 minutes.
7. Tadasana
8. Utkatasana ( Chair Pose)
9. Uttanasana (Forward Fold)
10. Ardha Uttanasana  (Half Forward Fold or Pike Position)
11. Utkatasana
12. Tadasana
13. Repeat steps 7-12 six to twelve times. 
14. Virabhadrasana I (Warrior I)
15. Virabhadrasana II (Warrior II)
    
16. Trikonasana (Triangle Pose)
17. Vinyasa to Tadasana 
18. Breath of Joy (8x)
19. Repeat steps 14-18 on other side
20. Prasarita Padottanasana (Standing Wide Leg Forward Fold)
21. Folding forward still, bring torso towards on one. Coming through center, repeat on other side. 
22. Slight backbend on coming up, hands interlocked behind back
23. Prasarita Padottanasana, hands interlocked behind back
    
24. Slight backbend on coming up
    
25. Upavistha Konasana (Seated Foward Fold)
26. Urdhva Dhanurasana, gently coming up by placing one hand behind your sitz bones and bending knees (so feet can be flat on floor), only using one arm as you slightly straighten legs to bring sitz bones off of floor (Upward Bow)
27. Repeat steps 25 and 26, other arm
28. Tarasana (Star Pose)
29. Supta Matsyendrasana (Reclined Twist). Repeat other side
30. Savasana

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Carly S.'s Yoga Poem

A wonderful woman and friend I was in teacher training with is working on a project of poems about and influenced by yoga. So, going a bit off track, today's offering is a something I hope will inspire your sequences, but in itself is not a sequence. Carly is a published poet and author and a Kripalu Yoga instructor. For more information on her work, visit her website The Why and Later. Hopefully, I'll be able to post more of her yoga poems here in the future. 

Ahimsa

for Brian

Ahimsa sounds like wind, a soft sigh or breath,

the way wheat moves in a field

or the way sun warms the body,

how much it comes in waves, one and then

another and another, always another chance,

a time to ride, feel, and be alive;

in this way, it is always a continual practice,

much in the way blood is always being circulated in the body.

Or, it can be like light, like the one in a dark café,

airplane or bus, the one that helps you find your page

or your place. Ahimsa is the word you write, or say when

you need to find meaning. Ahimsa is the breath

that whispers in your ear, that inner voice or teacher

who tells you, you are loved.

Readmore »»

Whee!

Oh my goodness did I have fun the other morning. After the usual closing sequence with Urdhva Dhanurasana (Upward Bow), the instructor had us come to the wall, headwise, perpendicular. Getting into Urdhva Dhanurasana prep, our hands just a bit from a the wall, we came up into Upward Bow (or Wheel Pose), took one hands at a time to the wall behind us (terrifying first step), slowly walked our hands back up the wall until we came to standing. My body, completely not used to moving in this way, was ringing. Savasana came pretty soon afterwards and I felt completely electrified and alert. Whee, indeed.

Whee!

Now for some killjoy. Don't go trying this and killing yourselves. I felt like I was going to kill myself with this and don't want anyone actually doing it. Folks with over-flexible lumbar areas (that tend to compensate for other less flexible areas) can injure themselves, folks  who wake up in the morning and feel fit as a fiddle can injure themselves. Just be careful and listen to your body. Got that? Mhm. That's what I thought.

1. Sukhasana (Easy Pose)
2. Ajna Chakra (Third Eye) Meditation 
3. Supta Kapotanasana (Gentle Reclined Pigeon)
4. Adho Mukha Svanasana (Downward Facing Dog Pose)
5. Repeat steps 3 and 4 on the other side
6. Sun Salutations, 3 or 4 times
7. Utkatasana (Chair Pose)
8. Garundasana (Eagle Pose)
9. Virabhadrasana III (Warrior III)
10. Virabhadrasana I (Warrior I)
11. Virabhadrasana II (Warrior II)
12. Parivrtta Virabhadrasana (Revolved Warrior)
13. Trikonasana (Triangle Pose)
14. Parivrtta Trikonasana (Revolved Triangle Pose)
15. Parsvottanasana (Intense Side Stretch Pose)
16. Urdhva Prasarita Eka Padasana (Standing Split Pose)
17. Matsyendrasana (Seated Twist Pose)
18. Jump to Adho Mukha Svanasana (Downward Facing Dog Pose)
19. Repeat steps 7 through 18 on other side
20. Prasarita Padottanasana (Standing Forward Fold)
21. Come into different variations of Prasarita Padottanasana: Hands interlocked behind back, hands around shins or toe-locked, hands inbetween feet
22. Baddha Trikonasana (Bound Triangle Pose)
23. Svarga Djivasana (Bird of Paradise Pose)
24. Come out through Baddha Trikonasana and Trikonasana
25. Virabhadrasana II 
26. Repeat steps 22 through 25 other side
27. Vinyasa to floor
28. Setu Bandhasana (Bridge Pose)
29. Either repeat bridge pose twice, or come into Urdhva Dhanurasana (Upward Bow Pose)
30. If you are practicing Upward Bow pose (or Wheel Pose) do the pose coming up out against the wall (see notes above)
    
31. Paschimottanasana (Seated Foward Fold)
32. Supta Matsyendrasana (Reclined Twist Pose). Repeat other side
33. Savasana

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Arm Strengtheners

There's a story that Sri K. Pattabhi Jois, the father of Ashtanga Yoga, once said: "Yoga changing. Now some women very strong. Correct asana performing possible. Before, not possible. Now possible. All women doing all asanas o.k." [http://www.ashtanga.com/html/macgregor2.html] I think a lot of that change is in arm strength.

Men, anatomically, tend to have stronger upper bodies. It can be frustrating to work on a pose for months, just to see a dude, on his first try, muscle his way through. Given, the gift is in the journey, but it's also good for the ladies to work on upper body strength and develop their bodies (along with their practice) more evenly.

Arm Strengthener

If you feel like your arms are giving out, and not allowing you to maintain the integrity of the poses, come into a restorative pose. Trying to work around over-tired arms can lead to injuries, because who knows what will end up compensating. Often the first indicator that we are practicing at a more physically challenging level than we are prepared for is that the breath begins to quicken and become erratic. Again, if this is the case, take a break from the sequence. It will still be there for you to come back to.

1. Vajrasasana (Diamond Pose)
2. Begin Ujaayi (Ocean Sounding) and Dirgha (Three Part) breath 
3. Come onto stomach
4. Taking 10 counts, come to Chaturanga Dandasana (Plank Pose)
5. Exhale, take 8 counts to lower back to the stomach
6. Inhale, take 8 counts to ride back to Chaturanga Dandasana
7. Kapalabhati pranayama (Breath of Fire)
8. Exhale, take 8 counts to lower to floor
9. Adho Mukha Svanasana (Downward Facing Dog Pose)
10. Pedal heels, bend and straigten legs
11. Take one leg up into Three-legged Dog
12. Bring the foot of the raised leg towards the shoulder in a straight line (you will need to take edge of foot parallel to ceiling)
13. Move between steps 11 and 12
14. Virabhadrasana I (Warrior I Pose)
15. Bend back knee towards ground, letting it hover right over floor, and return to straighten. Move between the two locations.
16. Yajnasana (Cross Pose)
17. Chaturanga Dandasana
18. Repeat steps 3-17, other side
19. Adho Mukha Svanasana
20. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
21. Move between steps 19 and 20, trying to let the head (as opposed to the chest) lead between 19 and 20; it may feel like you are slithering like a snake
22. Repeat steps 3-7
    
23. Vasistasana (Side Plank Pose). Repeat other side
24. Garbasana (Child's Pose)
25. Parvatasana (Outstretched Mountain Pose)
    
26. Eka Pada Dhanurasana (One Legged Bow Pose). Repeat other side
27. Dhanurasana (Bow Pose)
28. Supta Padangustasana (Reclined Big Toe Pose)
29. Supta Trivikramasana (Reclined Vishnu Pose)
30. Urdhva Mukha Paschimottanasana (Upward Facing Fold Pose)
31. Repeat steps 28-30 other side
32. Savasana
    

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Stillness

OK. Here's where I've been so far (North to South): Vancouver (BC), Bellingham (WA), Port Townsend (WA), Seabeck (WA), Seattle (WA), Olympia (WA), and, now Portland (OR). I'm starting to confuse the locations a bit in my brain and feel a bit all over the place. I am finding it hard to find stillness of my mind when my body is in a different location every day. 

A phrase I have often heard in yoga studios is "Come into Stillness." This means a trio of things to me: the stillness of the body, breath, and the mind. In seated meditation, the stilling of the body and breath precedes the stilling of the mind. Recently, in my practice, I have found that once I am in a pose I keep fidgeting. Under the guise of coming deeper into a pose, I keep moving this arm, that foot. Really, this extra movement is only keeping me from going further because it prohibits the stilling of my mind, takes me away from my breath. It'll be an hour into practice and I'll realize I've been obsessing about the exact position of my body for the entire time. I do yoga, and move my body, for physical and mental health. There needs to be a balance, and I am working on it.

If this sounds familiar to you, I encourage you to do this practice with a focus on coming into physical stillness once you have come into the pose. Hopefully, this is turn will  allow mental stillness. 

Stillness

Try softening the eyes in poses. Let the softening of the eyes come with a softening of self-judgement, needless comparisons, and mental inflexibility. Flow in postures even when the body is still. Find stillness even when the body is flowing. 

1. Sukhasana (Easy Pose)
   
2. Janu Sirsasana (Head to Knee Pose)
   
3. Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
   
4. Upavistha Konasana (Seated Wide Angle)
   
5. Repeat steps 2-5 on other side
   
6. Wide-legged Adho Mukha Svanasana (Downward Facing Dog)
7. Malasana (Garland Pose)
8. Uttanasana (Standing Forward Fold)
9. Tadasana (Mountain Pose)
10. Two-four sun salutations
11. Virabhadrasana I (Warrior I), focus on opening chest
12. Virabhadrasana II (Warrior II)
13. Parsvottanasana (Intense Stretch Pose)
14. Anjaneyasana (Kneeling Lunge Pose)
15. Vinyasa to repeat 11-14 on other side
16. Vinyasa to standing
17. Uttanasana (Standing Forward Fold). Hold for 2-3 minutes
18. Take hands to lower back for gentle back bend/chest opener
19. Vrksasana (Tree Pose)
20. Garundasana (Eagle Pose)
21. Virabhadrasana III (Warrior III)
22. Marichyasana (Marichi's Twist)
    
23. Vinyasa to repeat steps 19-22 other side
24. Garbasana (Child's Pose)
25. Walk hands in front of you and off to one side for gentle side stretch. Repeat other side
26. Supta Pavana Muktasana (Reclined Wind Relieving Pose). Repeat other side
27. Take both knees into chest, bringing head gently towards knees. Release.
28. Ananda Balasana (Happy Baby Pose). Rock gently side to side
29. Savasana

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Alida's 15 minutes of Morning Yoga

This isn't a guest post, but a loved ones request. Alida is a friend from the days of yore, who is starting an organic farm in Massachusetts (currently taking CSA members!). She has a blog, too. She is fierce, kind, and has beautiful red hair. In Alida's honor, here is a quickie for women who have to wake up and farm.

Alida's 15 minutes of Morning Yoga

Start off this morning, and if you like it every morning, by standing up, making your body as big as 
possible and make ridiculous morning noises. Go MRRR! and UGGGHK! and scare your 
children/partner/neighbors. Get it all out, enjoy.

1. Uttanasana (Forward Fold). Hold for 2-3 minutes. Come into it gentle, don't pull yourself deeper. 
2. Hands to sacrum/low back. Raise your chest towards the ceiling for slight back bend (chin slightly tucked)
3. Lateral stretch, with single arm going towards opposite side above head. More morning noises to release crunchy sides and back. Repeat other side. 
4. Taking feet 2-3 feet apart, swing arms like empty coat-sleeves, allowing torso to twist as comfortable. Gently hit yourself. On the twist exhale a strong "HA!" sound, inhaling through the nose in between. Speed up or slow down as you feel is right for your morning body. 2-3 minutes. Note: If you do allow your hands to gently hit the back body, the usual location is right over the kidneys. If you're not hitting too hard, this can massage the adrenal glands, and work like a cup of coffee by encouraging the flow of adrenaline in the body. 
5. Marichyasana (Marichi's Twist). Or any good twist. This helps untangle the nerves along the spinal cord. Hold each side for a minute, and gently twist in the opposite direction before switching sides. 

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