Yoga for Musicians

Stephen Cope,  author of Yoga and the Quest for the True Self and The Wisdom of Yoga, does a study with the Kripalu Institute for Extraordinary Living (IEL) and the Boston Conservatory/Boston University Tanglewood Institute about links between musicians and yoga. The Kripalu IEL website writes:

Professional musicians are now discovering that systematic training in yoga enhances the performance of complex tasks through the cultivation of highly refined states of attention, concentration, and focus—essential conditions for optimal performing states in music. New research confirms that yoga also attenuates performance anxiety and ameliorates its deleterious effects on both cognitive and physical functioning. (http://www.kripalu.org/article/407)

Any yoga practice, by these standards, is likely to benefit a musician's capabilities. Yoga helps the mind from what can feel like a constant state of wandering (see: Israelites in the desert) to bring peace and concentration on and off the mat. This practice, however, will attend to both the more physically taxing parts of practicing music as well as the mental. Hopefully, it will help both the yogini's and the musician's practice. 

Yoga for Musicians

A common injury for musicians is carpal tunnel from overuse of the hands and wrists. Sore upper back and shoulders can also be a fallout from the profession/hobby. I, unfortunately, have limited musical talents (read: highly limited), so am not speaking from experience. If any musicians out there can speak to any other aches and sores, let me know, and I can provide a follow up. 

1. Vajrasana (Diamond Pose)
2. Take your arms parallel to the floor directly in front of you. Flex at the wrist and rotate arms. Pause. Circle wrist. Flex wrist forward and back.
3. Seated Ardha Chandrasana (Half Moon Pose) Side Stretch. *In Kripalu and Bikram yoga, Ardha Chandrasana is the pose where from Tadasana you bring both arms overhead and to one side.
4. Repeat other side
5. Uttana Shishosana (Puppy Pose). Hold for 5-10 breaths, rolling wrists if they are tight or sore
6. "Thread the needle" in Puppy Pose, taking one arm under the other to twist gently
7. Repeat other side
8. Tadasana (Mountain Pose)
9. Yoga Mudra (Symbol of Yoga)
10. Uttanasana with Yoga Mudra arms
11. Coming up to standing, slight back bend
12. Switch grip of hands in Yoga Mudra, but continue
13. Parsvottanasana (intense West Stretch) with Yoga Mudra arms or reverse prayer hands
14. Repeat other side
15. Release hands, let them swing gently side to side
16. Garundasana (Eagle Pose) arms. Circle arms to open shoulders. Repeat other side.
17. Utthita Tadasana (Five Pointed Star Pose)
18. Trikonasana (Triangle Pose) (bind if you can and enjoy doing so)
19. Repeat steps 17 and 18 on other side
20. Tadasana
21. Garundasana (Eagle Pose). Repeat on other side
22. Prasarita Padottanasana (Wide Legged Forward Fold)
23. Gentle back bend upon coming up
24. Upavistha Konasana (Seated Wide Angle Pose)
25. Kurmunasana (Tortoise Pose)
26. Baddha Konasana (Cobbler's Pose)
27. Gomukhasana (Face of Light Pose). Repeat other side
28. While seated, roll, bend and flex wrists
29. Marichyasana III (Marichi's Twist)
30. Savasana (Corpse Pose)

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Yoga poses that are awkward to do naked

Naked yoga. I'm sure it exists, as do so many other kinds of yoga that seem made up in some particularly sudsy bath. I got to thinking about how it would, in general, just seem like a steaming pile of awkward. There was a Seinfeld episode a million years ago on the particular subject of how there are just some things best done clothed. Like opening a pickle jar: best done with clothes on. I'm throwing yoga in with opening a pickle jar. To illustrate my point, I've come up with a series of poses that would be especially awkward if done naked.

Yoga poses that are awkward to do naked

These poses are awkward for many reasons: unattractively moving bits, stuff in your face that wasn't meant to be there, and poses that would be terrible if, by accident, a friend or acquaintance by chance walked in. If you want an evening of strange, uncomfortable hilarity, try it out. Just don't videotape it... that's just too much.

1. Jump backs. In general.
2. Getting into Padmasana (Full Lotus Pose)
3. Janu Sirsasana A (Seated Head to Knee Pose)
4. Hanumanasana (Splits)
5. Adho Mukha Svanasana (Downward Facing Dog), with the traditional Dristhi (or gaze point) of the navel
6. Dhanurasana (Bow), rolling with breath. Especially for men
7. Sarvangasana (Shoulderstand Stand Pose). Especially for women
8. Halasana (Plow Pose). Especially for women, and very flexible men
9. Karpindasana (Ear Pressure Pose). Especially for men, even if they aren't that flexible
10. Setu Bandhasana (Bridge Pose). Especially for women
11. Basically, anytime your legs are higher than your torso

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Suburban Yogini's Yoga for Cyclists

How had I forgotten to link to this sequence from Suburban Yogini, my favorite from across the pond? I am a cyclist to the core, having only recently acquired a car from Chris' mother (never too old to beg) and having cycled everywhere I need to go before that. I can write more about my cycling adventures in a different post (I don't want to steal any of the lime-light from our charming guest), but I will say that this goodie will come into service. 

After this, we're back in me-me-me mode (no more guests in the near future, unless *you* step up to the plate). I got a few things up my sleeve. Just you wait.

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Write-on Yoga's Article about the S-I Joint

Just a bit ago, Write-On Yoga wrote about poses for a common ache. I haven't had a chance to write a sequence about pain along the sacroiliac (S-I) joint, but this is an issue I hear about from many yoginis. I won't go too much into the S-I joint and its functions, as Write-On's article gives both a scientific background as well as good modifications. While it isn't intended this way, the poses she lists towards the end could work as a sequence. If that doesn't work for you, keep what was mentioned in mind the next time you practice, and notice if it helps. For example, instead of beginning practices in Sukhasana (Easy Pose), perhaps those with S-I pain might be better off starting in Vajrasana (Diamond Pose). In the future, I'll work on a good sequence for S-I pain, but, in the meantime, does anyone else have anything they like to do for this common issue? Readmore »»

Aja Blanc's Yoga for Busy People

There are two excellent reasons to check out Aja Blanc's blog today: a post about Kripalu (my home away from home) and a sequence of yoga for busy people. The sequence is funny, honest, and creative. It's about  incorporating yoga into every part of your life, but also realizing that every part of your life is your practice. I'll give you a shiny penny if it doesn't make you smile! Readmore »»

Partner Yoga with Namaste Heather

I saw this lovely post on partner yoga while I was blog-trawling on Heather's blog. There are great pictures and it genuinely looked like folks were having fun. As previously mentioned, I've never led a partner class before, so this post is something I plan on filing away. Heather and I did a blog trade this week, so you can see a post I wrote on her blog, as well. This is unlike anything else that's been posted on this blog, so I highly recommend checking it out... you can figure out who the partner can be later! 

Thanks, Heather!

Partner Pose Sequence

This partner sequence has many standing poses and is appropriate for partners of all kinds - classmates, friends, siblings, parents-children, boyfriend-girlfriend, and spouses. Some of the poses are demonstrated in the following post:  http://namaste-heather.com/2010/02/14/partner-yoga-for-valentines-day/  Enjoy!

1. Pranayama for partners - lying side by side, feet opposite directions with hands on each others bellies.  Sense breath.  Synchronize breath if possible. 
2.  Namaste connect - sit in Easy Pose (Sukhasana) facing one another.  Connect through eyes and hearts.
3.  Warm up - seated Easy Pose (Sukhasana) back to back.  Arms out and up together.  Seated Crescent. Gentle backbend/forward bend.  Gentle twists.  Flow together with breath.
4.  Standing.  Namaste.  Bow toward one another.  Forward bend while partner gently assists forward with hands.  Switch partners.
5.  Standing Tower.  Partners face one another in Mountain Pose (Tadasana), then connect through hands overhead pressing gently, back stays straight, forming 45 degree angle forward from sit bones to top of head. 
6.  Partner Chair Pose (Utkatasana) - holding hands.
7.  Move into Partner Squat.
8.  Warrior II (Virabhadrasana II) Partners hold hands, inside heels connect, opposite feet move away.
9.  Warrior II (Virabhadrasana II) Back to back.
10.  Exhaulted Warrior - back to back.
11.  Flow with breath between 9 and 10.  Inhale move.  Exhale hold.
12.  Triangle (Trikonhasana) Back to back.
13.  Extended Side Angle (Utthita Parsvakonasana) Back to back.
14.  Warrior I (Virabhadrasana I) Side by side with inside hand around partner's back.
15.  Warrior I (Virabhadrasana I)  Back to back.  Join hands at top, if able.
16.  Low Lunge - back to back.  Join hands if able and open hearts.
17.  Wide Legged Forward Fold - bottoms connected, looking at each other under legs.
18.  Tree (Vrksasana) Side by side and back to back.
19.  Dancer (Natarajasana) Facing each other, connecting through top hand.
20.  Partner Wheel/Child's Pose Combo
21.  Partner Seated Twist - back to back
22.  Savasana - connecting at Crown Chakra.  Traditional arms or opening up to hold hands again.
23.  Seated meditation.  Closed eyes, taking one hand to own heart and other to partners heart.
24.  Namaste closing.  Reconnecting with partner through eyes and heart to finish. Readmore »»

12 Poses to Strengthen Your Immunity with Lexi Yoga

It's a special, guest-spot-only week here at the Joy of Yoga. Every day will be a guest post of infinite wonderfulness and creativity. If you, gentle reader, have a sequence to share, as well, please let me know. I love these things, oh my goodness.

We start off our week with a repeat performance from the Divine Miss Lexi of Lexi Yoga. When the seasons start to do their slow change, as they seem to be doing around these parts, I often get sick. Something about the temperature not being able to make up its mind. Good timing, then, for Lexi to come through with poses to strengthen immunity. Here, then, is a sequence good for whenever that cold might be coming on, to help shut it off.

12 Poses to Strengthen Your Immunity with Lexi Yoga

We are surrounded by environmental pollutants, toxins, non nutrient dense diets and constant stress which all affect our immune system causing it to weaken and be susceptible to disease. There are steps you can take to strengthen your immunity and heal your self naturally. Changing your diet, reducing stress and increasing physical activity can all work together to change your life for the better.

Adding yoga into your life is an awesome way to build a strong defense system for your body.  The goal is to get your muscles moving and increase the movement of your lymph nodes. There are specific yoga postures that can help cleanse your body and release toxins, germs and infections. Inversions are great since they work against gravity. When you're upside down, your heart gets a chance to rest, as gravity naturally increases blood flow to the heart. The can improve all brain and hormonal functions. 

I've put together a sequence of 12 yoga postures that should be practiced on a daily basis to dramatically improve your immunity and well-being.

To benefit the most, try to remain in the postures for as long as you can. You can warm up with Sun Salutations. Try to do at least 5 to really heat up your body.

1. Sun Salutations- Surya Namaskar
2. Downward Dog - Adho Mukha Svanasana
3. Straddle Forward Bend - Prasarita Padottanasana
4. Plough Pose - Halasana
5. Fish Pose - Matsyasana
6. Camel Pose - Ustrasana
7. Bow Pose - Dhanurasana
8. Seated Twist - Ardha Matsyendrasana
9. Wheel Pose - Urdhva Dhanurasana
10. Headstand - Salamba Sirsasana
11. Child's Pose - Balasana
12. Corpse Pose - Savasana

www.lexiyoga.com

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Yoga for tight hamstrings

Yesterday's post was directed towards helping the ills of two men in my life, so here's a second post to go with the first. 


As mentioned, a common cause of lower back pain are tight hamstrings. As the muscles in the hamstrings tighten up, they tug on the muscles in the lower back, causing strain and making it much easier to pull back muscles. This seems to be a bit more common in men, which is perhaps why I commonly hear men say they feel less flexible, on a whole, than women. Hopefully, sequences like this can help with more flexibility, and less inferiority complexes.

Yoga for tight hamstrings

Another group with tight hamstrings are athletes. With ridiculous strong muscles, but maybe not the most developed full-body stretching practice, injuries can occur. There was an article fairly recently in Yoga Journal about female Olympians who are also yoginis. Hopefully the trend continues.... just as long as yoga doesn't become an Olympic sport. 

1. Begin practice by lying on your back
2. Supta Padangustasana (Reclined Big Toe Pose)
3. Supta Trivikramasana (Reclined Vishnu Pose)
4. Urdhva Mukha Paschimottanasana (Upward Facing Fold Pose)
5. Repeat steps 2-4 on other side
6. Taking hands under knees, rolling on back along spine
7. Come to knees
8. Yoga Mudrasana (Seal of Yoga Pose)
9. Garbasasana (Child's Pose)
10. Uttana Shishosana (Puppy Pose). Hold for 5-10 breaths
11. Adho Mukha Svanasana (Downward Facing Dog Pose)
12. Try to move, without coming down, into Dolphin Pose
13. Move between steps 11 and 12
14. Hold Dolphin 3-5 breaths
15. Garbasana
16. Adho Mukha Svanasana
17. Pulsing in low lunge
18. Virabhadrasana I (Warrior I)
19. Trikonasana (Triangle Pose)
20. Parsvottanasana (Intense Stretch)
21. Prasarita Padottanasana (Forward Fold Pose)
22. Repeat steps 17-21 on other side
23. Dandasana (Staff Pose)
24. Janu Sirasasana (Head to Knee Pose)
25. Repeat steps 17-21 on other side
26. Come onto back
27. Urdhva Mukha Kapotanasana (Upward Facing Pigeon). Come into this pose on your back, using your hands to hold the leg in pigeon. Gently rock the leg like a baby to open hips further
28. Reclined Thread the Needle pose: one foot coming across opposite thigh, arms coming around that thigh and pulling it towards your torso
29. Supta Upavishta Konasana (Reclined Wide Angle Pose)
30. Repeat steps 27 and 28 with other leg
31. Ananda Balasana (Happy Baby Pose)
32. Savasana

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Core-strengthening Class

My younger brother, Jake, is a chef. He's also 6'3" (no idea in meters, sorry everyone else...) and kitchens just aren't made for people his size. He constantly finds himself bending over to work. As a result, he's taking aspirin, probably more often then he should, to medicate for serious lower back pain.

Chris is also 6'3" and has serious lower back pain (and a baker, but the similarities stop there). What's with these tall guys who are good in the kitchen and have back problems? The world happily let men into the kitchen, but didn't set it up so they could comfortably work there.

I think a lot of the problem is bending over all the time, but, as it's part of the job, it's hard to work around that. This sequence, then, is to help where there isn't a current work around.  Lower backs get assaulted on many fronts: tight hamstrings, overdeveloped backs, weak cores, etc. Today's fix attempt will come from developing the core, so that the body relies less on the lower back (and doesn't strain it).

Core-strengthening

There are some general ways to help the core. Balancing exercises often develop core stabilization and are sneaky core strengtheners (you wouldn't notice, when focusing so hard on not toppling over). Crunches, while not an old standby of the hatha tradition, when paired with breath-work are a beautiful, beneficial addition to your practice. And, of course, engaging the Uddiyana Bandha will help develop core strength in almost any pose. 

1. Start class on back, legs bent towards ceiling
2. Taking hands behind neck, beginning crunches. Exhale as you come up, inhale to release towards floor, 12x
3. Take both knees to one side in twist. Repeat crunches on both sides 12x each
4. Take hands under legs, rolling along spine
5. Roll up to seated
6. Ardha Ustrasana (Half Camel), taking hand to opposite ankle, alternating between sides until warm
7. Ustrasana (Camel Pose)
8. Cat/cow in table pose
9. Adho Mukha Svanasana (Downward Facing Dog Pose)
10. Urdhva Mukha Svanasana (Upward Facing Dog Pose). Hold for 5-10 breaths, moving hips and shifting with breath
11. Garbasana (Child's Pose)
12. Adho Mukha Svanasana
13. Plank Pose. Hold for 1-3 minutes, or longer if possible
14. Lower to stomach
15. Ardha Navasana (Half Boat Pose, version of boat on stomach). Alternate between sides until very warm
16. Garbasana
17. Navasana (Boat Pose)
18. Garbasana
19. Adho Mukha Svanasana
20. Tadasana (Mountain Pose)
21. Garundasana (Eagle Pose). Repeat other side
22. Natarajasana (Dancer's Pose). Repeat other side
23. Virabhadrasana III (Warrior III)
24. Step back into Warrior I
25. Virabhadrasana II (Warrior II)
26. Trikonasana (Triangle Pose)
27. Virabhadrasana II
28. Vinyasa to low lunge
29. Step up into Virabhadrasana III
30. Repeat steps 23-27
31. Vinyasa to ground
32. Eagle Crunches: Lying on back, take arms and legs into Eagle pose. Inhale, extend arms and legs away from each other; exhale, squeeze them towards each other. Repeat 12x on both sides
33. Setu Bandhasana (Bridge Pose)
34. Supta Matsyendrasana (Reclined Twist Pose). Repeat other side
35. Savasana

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Yoga using a wall

There are lots of interesting ways to use a wall during a yoga practice. A few reasons might be to assist with balance, to go deeper into a pose, or to do a posture that requires the use of a wall. In today's sequence, you can explore these, and other reasons, why it might benefit your practice to use a wall.

For home practice as well as studio, it's good to have a combination of poses that use a wall as those that don't. For today, however, I'll use the wall for most, just to give some ideas. Remember, this blog is intended like a yoga buffet: take what you like and leave what isn't in your taste.

Yoga using a wall

In larger classes, where space is more of an issue, it can be more difficult to integrate the use of a wall into a sequence. If this is your situation as a teacher, you can give options for home practice to students as they go into postures that have a version that uses a wall. For home practitioners, it's just matter of clearing out some wall space and gettin' to it.

1. Sukhasana (Easy Pose)
2. Dandasana (Staff Pose). Take your back to the wall; notice what parts of your back are touching the wall and which parts are off
3. Paschimottanasana (Seated Forward Fold)
4. Take one hand to opposite leg or foot, other hand above head, twist
5. Repeat twist other side
6. Tadasana (Mountain Pose)
7. Come facing the wall, Uttanasana (Standing Forward Fold). Sandwich your torso between your legs and the walls, coming deeper into the pose
8. Urdhva Hastasana (Upward Arms Pose). Slight standing backbend.
9. Swing your arms side to side like empty coat sleeves to remove feelings of stiffness
10. Surya Namaskar (Sun Salutations) x12, or a practice you use to warm up the body
11. Pincha Mayurasana (Peacock Feather Pose or Forearm Balance). Use the wall for balance to help come into this pose if needed
12. Garbasana (Child's Pose)
13. Sirsasana (Head stand). Again use the wall for balance if needed
14. Pressing into the forearms, try to lift the head off of the floor
15. Garbasana
16. Urdhva Dhanurasana (Upward Bow or Wheel Pose)
17. If prepared, try to come up from wheel using the wall, walking your hands up, to come to standing
18. Tadasana
19. If prepared, try to come down into wheel walking your hands down the wall
20. Ananda Balasana (Happy Baby Pose)
21. Viparita Karani (Legs up the Wall Pose)
22. Take legs wide for inner thigh stretch
23. Savasana

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A great shoulder opener

This sequence is all about one specific pose. I went to a led class this morning and when the instructor threw it in there, I knew it was good enough to pass along. One of the reasons I try to go to classes, even when I have a packed teaching schedule, is that everyone has these great, unique things I might never have come up with. 

In this sequence, it's steps 20-24. I know it seems incredibly simple, so maybe it was just a case of right place, right time, but, heck, at the time it felt so so good.

A great shoulder opener

Don't just jump right into trying the shoulder opener. If you don't feel like doing the rest of the sequence, at least get good and warmed up first, and then give it a shot. Also, if my directions are somewhat lacking, Chris and I found our camera pluginmajigger, so I can actually upload pictures now, if more visual direction is needed. Yippee!

1. Sukhasana (Easy Pose) 
2. Kapalabhati Pranayama (Skull Shining Breath). Repeat three times, using breath retention if it is part of your practice
3. Adho Mukha Svanasana (Downward Facing Dog). Hold for 5-10 breaths
4. Lift one leg in Downward Dog, drawing circles with the knee for hip opener
5. Step through with leg for low lunge
6. Bend and straighten front leg
7. Parvottanasana (Intense Stretch)
8. Virabhadrasana III (Warrior III Pose)
9. Virabhadrasana I (Warrior I Pose)
10. Repeat steps 3-9 on other side
11. Adho Mukha Svanasana 
12. Uttanasana (Standing Foreward Fold)
13. Come up into Ardha Uttanasana (Pike Position) and release back into a deeper version of Uttanasana or Pada Hastasana (Hands to Feet Pose)
14. Utkatasana (Chair Pose)
15. Tadasana (Mountain Pose)
16. Utkatasana
17. Parivrtta Utkatasana (Revolved Chair Pose)
18. Step back into Revolved Lunge
19. Virabhadrasana I
20. Take the forearms together in front of your chest, elbows to hands pressed together tightly (it should look like an unwound version of Eagle/Garundasana arms), still holding Warrior I
21. Inhale raise arms (still pressed together along the whole forearm), exhale to lower
22. Repeat for 5 breaths, lifting and lowering
23. Inhale, raise arms as high as you can while still pressing from elbow to hand, and hold for 5 breaths
24. Exhale to Virabhadrasana II (Warrior II)
25. Vinyasa to Adho Mukha Svanasana
26. Repeat steps 11-25
27. Come onto stomach
28. Navasana (Boat Pose; this version is on stomach, lifting arms and legs simultaneously) 
29. Release and relax
30. Dhanurasana (Bow Pose)
31. Release
32. Back bend on stomach of choice, or just stay relaxed on stomach
33. Roll onto back
34. Supta Padangusthasana (Reclined Head to Big Toe Pose)
35. Take leg out to the side, while taking head to the opposite direction
36. Supta Padangusthasana
37. Supta Pavanmuktasana (Reclined Wind Relieving Pose)
38. Repeat steps 34-37 on other side
39. Savasana

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Vinyasa sequence

It's been awhile since I've posted a flowing, vinyasa-heavy sequence. Maybe because my body has been moving so much in terms of traveling, my yoga practice felt the need to be steadier with longer holds and less poses per practice. Whatever the reason, it's cold out there, and maybe more folks than just me could use a bit of warming up. 

As always, if all of the vinyasas aren't working for your body, there are a lot of opportunities in the end to just skip it, and continue on with the practice. For a warmer practice still, add a vinyasa in between sides.

Vinyasa sequence

For the Sun Salutations, I used the traditional Ashtanga series. If you have a different version you like to use, or just a different way to get the body warm, substitute that in place of steps 2 and 3. 

1. Samasthiti (Equal Standing)
2. Surya Namaskar A (Sun Salutation A), repeat 4x
3. Surya Namaskar B (Sun Salutation B), repeat 4x
4. Vinyasa to Virabhadrasana I (Warrior I)
5. Virabhadrasana II (Warrior II)
6. Vinyasa to repeat steps 4 and 5 on other side
7. Repeat steps 4 and 5 again, pausing in Virabhadrasana II (Warrior II)
8. Interlock fingers behind back, first opening chest, and then folding forward, bringing forehead towards inside of forward foot, shoulder towards front bent knee
9. Virabhadrasana II (Warrior II)
10. Utthita Parsvakonasana (Extended Side Angle)
11. Virabhadrasana II (Warrior II)
12. Parivrtta Virabhadrasana (Revolved Warrior Pose)
13. Vinyasa to repeat steps 6-12 on other side
14. Vinyasa to Samasthiti
15. Prasarita Padottanasana I (Standing Forward Fold)
16. Prasarita Padottanasana II
17. Prasarita Padottanasana III Note: See Dharma Mittra link for different between poses
18. Vinyasa to seated
19. Paschimottanasana (Seated Forward Fold)
20. Purvottanasana (Reverse Plank Pose)
21. Vinyasa to seated
22. Janu Sirsasana (Head to Knee Pose). Repeat other side
23. Jump back and vinyasa to Adho Mukha Svanasana (Downward Facing Dog)
24. Inhale and come forward to Plank Pose
25. Chaturanga Dandasana (Four Limbed Staff)
26. Slowly lower to stomach
27. Bhujangasana (Cobra Pose)
28. Slowly raise to Plank
29. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
30. Adho Mukha Svanasana
31. Jump through to seated
32. Marichyasana (Marichi's Twist). Repeat other side
33. Repeat steps 23-26
34. Dhanurasana (Bow Pose)
35. Repeat steps 28-31
36. Ardha Virasana (Half Hero Pose). Fold forward over outstretched leg, bent knee out at 90 degree angle. Repeat other side
37. Repeat steps 23-26
38. Ardha Bhekasana (Half Frog Pose). Repeat other side
39. Bhekasana (Frog Pose)
40. Garbasana (Child's Pose)
41. Cat/cow spine in table
42. Thread the needle in table for twist and back stretch. Repeat other side.
43. Utthita Shisonasana (Puppy Pose)
44. Come onto back, rolling along spine
45. Supta Matsyendrasana (Reclined Twist). Repeat other side
46. Savasana

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Snow Day Yoga with Diane of Everything Yoga

As more snow comes, so comes another snow day yoga sequence. This time, the snow moved father north, sparing Washington DC, but socking the Northeast US. For those who got hit, and find themselves spending the day shoveling, Diane at Everything Yoga recently posted a great, quick sequence to ward off backaches related to snow removal.

So, let it snow, let it snow, but remember to take steps to stretch it out afterwards. Enjoy her sequence!

Also, as a quick reminder, the contest for the YogaHub tickets is still ongoing. Let me know your favorite partner yoga poses, and win tickets to YogaHub's Virtual Yoga Conference on February 19-21 ($197.00 value). A conference that can be enjoyed during a snow storm... a novel idea, huh?

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Yoga like Jazz

I see yoga like jazz music. You need to get the basics of alignment, poses, counter-poses, etc. before you can begin with wild variations. Within some poses, however, different versions and variations already exist. Marichyasana, Uttanasana, Prasarita Padottanasana, to name a few, all have different versions. Traditionally, these poses are designated by an "A," "B," "C," "D" or I, II, III, IV schematic. For today's sequence, we'll have a "basic" class (not moving onto jazz yoga, yet), but one that allows for variations within the basics. Notice what version works for you and what different sensations you feel within each. Sometimes, the variations can feel like completely different poses.

Yoga like Jazz

''It's hard to describe, because on one hand you want your solo to be spontaneous. On the other hand, I feel a good guitar solo should be somewhat of a composition in itself. So, you sort of toggle back and forth between the concept of trying to initiate flow and composing. I think it's a combination of both" - Jeff 'Skunk' Baxter (Guitar)

1. Sukhasana (Easy Pose)
2. Janu Sirsasana A (Head to Knee Pose)
3. Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
4. Paschimottanasana A (Seated Forward Fold)
5. Repeat steps 2 and 3
6. Paschimottanasana B (Seated Forward Fold)
7. Purvottanasana (Reverse Plank Pose)
8. Baddha Konasana C (Bound Angle Pose)
9. Take hands approximately 6 inches behind sitting bones for gentle chest opener
10. Malasana (Garland Pose)
11. Uttanasana (Standing Forward Fold Pose)
12. Move between steps 10 and 11, warming up legs, moving with breath
13. Uttanasana A
    
14. Uttanasana B
15. Chaturanga Dandasana (Four Limbed Staff Pose)
16. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
17. Adho Mukha Svanasana (Downward Facing Dog Pose)
18. Jump through to seated
19. Baddha Konasana B
20. Baddha Konasana A
21. Dandasana (Staff Pose)
22. Paschimottanasana C
23. Purvottanasana
24. Janu Sirsasana B
25. Repeat steps 15-17
26. Janu Sirsasana B, other side
27. Repeat steps 15-17
28. Upavistha Konasana B (Upward Angle Pose)
29. Upavistha Konasana A
30. Move torso to one leg, back through center, and finally to other leg
31. Supta Matsyendrasana (Reclined Twist). Repeat other side
32. Savasana   

Readmore »»

Valentine's Day Partner Yoga Contest

What, you didn't think I'd go with a theme?


Okay, so I'm anti-corporate-holiday like the next lady (if Chris gave me flowers, I'd more likely be concerned about the labor practices under which they were grown, and the gas used to get them to me all preserved and fresh), but I love a little love. So, in honor of this day of loving, I'm having a little contest with a big prize. 


The contest: 
I've never written a partner yoga sequence before, largely because I've never taught a partner class. Chris and I sometimes do partner yoga, but that's the length and breadth of my experience. Therefore, I'd love to hear some other poses folks like to do with a partner. Send your favorite 3-5 partner yoga poses to egsilverman@gmail.com (yes, my personal email address... I have no stalker worries). I'll pick two at random to receive a free pass for YogaHub's upcoming Virtual World Yoga Conference. 


The prize:
Mentioned in a previous post, this conference will include sessions with over thirty-five leaders in fields related to yoga and health. Events range from chanting to developing coaching skills to restorative yoga classes. All told, over fifty hours of material. I also have a personal interest in promoting it, as there are a ton of Kripalu-based presenters, and I try to give love to my home-turf every chance I can. 


So:
Something you're interested in? Like free things? If so, send me a few of your favorite poses, and I'll pick the winner out of a hat. Contest deadline is Wednesday, February 17th. I'll announce the winner on Thursday, February 18th. YogaHub's conference is the weekend of February 19th-21st.


and now..? Get writing! Readmore »»

Suburban Yogini's Yoga for Walkers and Runners

As a follow-up to yesterday's video from Suburban Yogini, here's a link to a sequence she created for Walkers and Runners. I enjoyed comparing it to what I had for a hiker's sequence. There are so many different ways to stretch muscle groups, but there are stretches don't work for some bodies. It's a good reminder that we shouldn't get frustrated if we can't do a pose and reap its benefits. Either come into the pose at a level that works for you (and go from there) or explore other poses that may have similar benefits.

Again, I am reminded of the million beautiful variations in this practice we share.

Readmore »»

Suburban Yogini's Sun Salutations

Watch me try to embed a video into blogger.

There's only a couple of people in the blogosphere for whom I would attempt such a feat of technology. One of them is definitely Suburban Yogini. The video is genius; I really mean that. Watch it and tell me that you think of Sun Salutations the same way. The best comparison I have to my experience watching it is memories I have of reading Kafka at 15 and realizing that writers could write whatever they wanted to. In the same way, this sequence helped me realize that Sun Salutations could be whatever works for you. It's a "duh" moment that was so obvious I needed it pointed out to me. Thanks again to Suburban Yogini, my teacher across the pond, for reminding me. Readmore »»

Dance Yoga Dance!

Yoga Dance (c) is a popular noon day activity at Kripalu. Starting off with flowing stretches, the class eventually progresses into a free flow of unguided and guided movement. To try and write down a sequence from it would be like speed typing on caffeine pills. Not going to happen.


This sequence, then, has absolutely nothing to do with Yoga Dance, for those who have heard of it. Nor is it Yoga for Dancers (that can come later, perhaps). It's just a sequence that just doesn't know how to keep still. Yesterday's practice was all about stillness; today is about following the flow of prana, or energy, in your body in a movement-oriented way. So throw a shiny skirt (or basketball shorts) over your yoga pants. Today, we dancin'.

Dance Yoga Dance!

This kind of thing can't be forced. If you're feeling more chilled out today, this might not be the thing to jump into. In fact, you might just end up feeling like an ass. Either way, you might look like one. And, if so, send pictures. Cheers!

1. Sukhasana (Easy Pose)
2. Gentle twist to one side and the other
3. Head and neck rolls
4. Placing hands on knees, use the hands to "pull" the chest open towards the knees
5. Exhale, bring the chest back slightly behind the hips, making a C curve with the back
6. Flow between steps 4 and 5
7. Move onto stomach, hands by the chest
8. Taking 10 counts, come to Chaturanga Dandasana (Plank Pose)
9. Exhale, take 8 counts to lower back to the stomach
10. Inhale, take 8 counts to ride back to Chaturanga Dandasana
11. Kapalabhati pranayama (Breath of Fire)
12. Exhale, take 8 counts to lower to floor
13. Adho Mukha Svanasana (Downward Facing Dog Pose)
14. Pedal heels, bend and straigthen legs
15. Take one leg up into Three-legged Dog
16. 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)
17. Move between steps 15 and 16 until very warm
18. Virabhadrasana I (Warrior I Pose)
19. Bend back knee towards ground, letting it hover right over floor, and return to straighten. Move between the two locations.
20. Yajnasana (Cross Pose)
21. Chaturanga Dandasana
22. Repeat steps 9-21, other side
23. Adho Mukha Svanasana
24. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
25. Move between steps 23 and 24, trying to let the head (as opposed to the chest) lead between 23 and 24; it may feel like you are slithering like a snake
26.  Adho Mukha Svanasana  
27. Supta Kapotanasana (Pigeon Pose). Slowly move torso like a wave (head, then chest, then stomach coming down) over leg, taking time to settle into Reclined Pigeon
28. Repeat other side
29. Setu Bandhasana (Bridge Pose) raises. Lower and raise torso with breath
30. Hold Setu Bandhasana
31. Ananda Balasana (Happy Baby Pose). Rock gently side to side
32. Taking hands under knees, roll back and forth along spine
33. Supta Matsyendrasana (Reclined Twist). Repeat other side
34. Savasana

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Snow Day Yoga

I seem to notice how many teachers and educators I have in my life on days like today: snow days.

Sissy Ray Ray, upon being reached this morning, declared she wasn't planning on leaving the house, but would spend all day packing for her upcoming trip to Miami. Facebook revealed normally sedate, refined teacher-types as wild, exclamation-prone children, who just wanted to go play outside. The teacher in me? Is excited for the good excuse to restart a good, solid home practice.

After playing in the snow, and getting good and tired, relax and get cozy with a snow day restorative practice.

Snow Day Yoga

Restorative yoga, generally speaking, uses lots of props and is designed to let the body open and relax passively. Hold these poses for 3-5 minutes and focus the breath on the area where you feel the stretch/opening. I prefer restorative practices later in the day; relaxing helps me unwind and prepare for sleeping and settling in for the night.

1. Sukhasana (Easy Pose) 
2. Dirgha and Ujjayi Pranayama (Three Part Breath and Ocean Sounding Breath). Come back to this breath often throughout this practice.   
3. Baddha Konasana (Cobbler's Pose). Put props under knees or sitting bones if needed 
4. Gomukhasana (Face of Light Pose) with arms resting in a comfortable place. 
5. Upavistha Konasana (Seated Wide Angle Pose).
6. Repeat step 4 with other leg on top 
7. Supta Kapotanasana (Reclined Pigeon). Repeat other side. A pillow under the hip can feel nice here
8. Cat/Cow in table, 6-10 breaths 
9. Supta Baddha Konasana (Reclining Bound Angle Pose) Note: for all reclining poses, using bolsters and pillows helps make the practice feel more restorative 
10. Supta Virasana Reclining (Hero Pose) 
11. Supta Matsyendrasana (Reclined Twist Pose)
12. Viparita Karani (Legs up the Wall Pose). Hold for 5-10 minutes.
13. Savasana (Corpse Pose). Hold for twice your usual length.

Readmore »»

Carly Yoga Poem: Svadhyaya

After two days of driving (from Chicago at Chris' family to New York, my family) and not much hatha yoga, I have kept up a different kind of practice with Carly's poems. I've posted a couple here before, to happy feedback, and today is another beauty. For days when getting in a hatha practice causes less peace than the practice itself would bring, poems like this help me remember the other types of yoga out there. This feels like bhakti, or devotion, to me. Poetry can have the power to bring the mind to a new place. Not being the poet here, I have a hard time describing it.  The best way I can try is to say they make me feel quiet, like sitting inside a warm house while white, heavy snow lies in piles on the ground and continues to fall from the sky. The world both muted and brought into clearer focus.


See? Just reading it is getting me all poetic and sucheesuch.


Better just read it for yourself. It also can be found on the Jaya Yoga Center page and Carly's own site.

Svadhyaya

for myself

Ever since middle school

I was the queen of flashcards---

If I wanted to learn a definition

or a foreign word, I used an index card.

All I had to do was turn the card,

the answer waiting on the other side.

This or that,

not this, not that.

Sometimes it got tricky.

In Hebrew one word means lip, edge, or shore

and verbs deviate from their patterns

making conjugations go awry,

the way my tie-dye camp t-shirt erupted

in color, not the spiral I spent hours wrapping

rubber bands around fabric,

like how the journey ends up being

not the one planned,

which is what I tell my college students

when they are writing their first short stories,

that you can’t know how it will end

until you get there, that unless you are surprised,

you can’t surprise your reader,

which is what I think about in asana practice

as I fold my body over and around itself,

taking the stance of sage, warrior, and animal,

what is it I am chasing after---

the precision of precision,

to make myself better, to erase

the mistakes I’ve made, or rather,

like the mollusk who spends years turning

parasites that accidentally entered its shell

to pearls, that if not for accidents or mistakes,

then also not for pearls

worth prying open the oyster

of my heart.

Readmore »»

YogaHub Virtual Conference.1

Can you do yoga over the internet? Can you take yoga classes, attend lectures, even, perhaps, learn meditation practices? From behind the keyboard, one might be able to tell what side of the aisle I sit on.

 

Yoga conferences in the style of the ultra chic Yoga Journal soirees might be wonderful, but I have never been able to afford then. If you have, let me know how they are. Internet conferences seem inherently more "for the people," if only because more people can afford then. That's why I am excited about YogaHub's upcoming Virtual Conference.

 

The faculty roster is impressive. The topics are timely. And, frankly, I am interested to see what comes of this experiment. This is the first large-scale event of its kind, that I know of, and there aren't many folks out there attempting this in the future. In this way, YogaHub is blazing a new trail. It will be interesting to see how it works out.

 

I'll be following up with a couple more posts on the subject, but, for now, I just wanted to get the event on people's radar. What do you think about internet-based yoga conferences? What can we get out of them? And, finally, anyone else planning on attending the Virtual Conference?

 

 

YogaHub Virtual Conference

 

One of the more challenging parts of writing sequences is trying to describe a part of a sequence that has no Sanskrit or English name and has multiple movements involved. Not actually being saavy enough to even have a regular picture-posting practice, video is not really an option. The conference, of course, will be using video, but, for today, in honor of actually transmitting learning over the internet, this sequence will be utterly straight-forward. Sanksrit, English, it's there. No awkward descriptions needed. Now, if it could always be that way...

1. Sukhasana (Easy Pose)
2. Baddha Konasana (Bound Angle Pose)
3. Marichyasana (Marichi's Twist). Repeat other side
4. Dandasana (Staff Pose)
5. Paschimottanasana (Seated Forward Fold)
6. Malasana (Garland Pose)
7. Uttanasana (Forward Fold)
8. Move between steps 6 and 7, warming up the legs, exhaling in Forward Fold, inhaling through nose in Squat
9. Vrksasana (Tree Pose)
10. Natarajasana (Dancer's Pose)
11. Pavana Muktasana (Standing Wind Relieving Pose)
12. Tadasana (Mountain Pose)
13. Repeat steps 9-12 on other side
14. Trikonasana (Triangle Pose)
15. Utthita Tadasana (Five Pointed Star Pose)
16. Repeat step 14 and 15 on other side
17. Prasarita Padottanasana (Wide Legged Forward Fold)
18. Matsyendrasana (Seated Twist). Repeat other side
19. Setu Bandhasana (Bridge Pose)
20. Matsyasana (Fish Pose)
21. Supta Matsyendrasana (Reclined Twist). Repeat other side
22. Savasana

Readmore »»

Football Yoga

More American than Independence Day, more food intake than Thanksgiving (sometimes), today is the Superbowl. This means American football, hotdogs of a variety of sizes, and mild concussions. Yea!

 

When I taught in Madison, I worked at a studio that had local unviersity football stars as clients. One young gentleman made it to my class and, in the manner of many young, male super-athletes, proved to be as hyper-inflexible as he was hyper-strong. It can be frustrating for folks who usually excel at whatever they try to find something as "simple" as stretching to be a literal pain in the neck. The key is patience: with time the body will open and become more flexible as well as stronger. Much like training for the big game, a more satisfying practice can come with time. 

Football Yoga

This sequence has a focus on tight hamstrings and shoulders. American footballers can sprint like the dickens at a moments notice, needing incredibly strong hamstrings, and throw the pigskin across the field. The whole field. These poses help to relax, stretch, and strengthen to assist these athletes.  

1. Vajrasana (Diamond Pose)
2. Yoga Mudra arms (Seal of Yoga). Fold  forward.
3. Upavistha Konasana (Seated Wide Legged Forward Fold). Fold torso over center, towards one leg, back through center, and then towards other leg
4. Janu Sirsasana (Seated Head to Knee Pose)
5. Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
6. Repeat steps 4 and 5 on other side
7. Ardha Virasana (Half Hero's Pose). Fold forward over straightened leg
8. Try to lie back, or come onto forearms backwards
9. Repeat steps 7 and 8 on other side
10. Low lunge. Pulse in low lunge, raising and lowering back knee
11. Virabhadrasana I (Warrior I)
12. Virabhadrasana II (Warrior II)
13. Interlocking fingers behind back, fold torso forward towards bent knee, trying to touch shoulder and knee (pressing the two into eachother)
14. Bring torso back upright, slight backbend
15. Virabhadrasana II, taking palms upward as if cupping raindrops
16. Parivrtta Janu Sirsasana (Revolved Warrior Pose)
17. Straighten front leg, keeping torso in place
18. Trikonasana (Triangle Pose). Hold for 1-2 minutes
19. Parsvottanasana (Intense Side Stretch). Reverse prayer hands or hands to opposite elbows behind back.
    
20. Trikonasana
21. Parsvakonasana (Extended Side Angle)
22. Virabhadrasana II
23. Vinyasa to repeat steps 10-22 on other side
24. Vinyasa to floor
25. Baddha Konasana (Bound Angle Pose)
26. Gentle twists in Bound Angle
27. Gomukhasana (Face of Light Pose). Repeat other side
28. Upavistha Konasana
29. Savasana

Readmore »»

Yoga Gypsy Detox Sequence

A follow-up to yesterday's recommendation... just in case you haven't checked out her blog, yet, here's another link to a Yoga Gypsy sequence that she posted back on January 12th.

If anyone else comes across any other lovely sequences out there, let me know, and I'll link to them here, let folks know about people doing and coming up with great stuff. I continue to be impressed by the work and care people take to share on their blogs. Thanks, Gypsy, Suburban Yogini, and all of you other rock stars that take karma yoga to heart.

Here's the detox sequence. Gyspy... thanks. Readmore »»

Yoga Gypsy Restorative Flow

As previously mentioned here, Yoga Gyspy's blog is a favorite and one I like to frequent when I get the spare moment. I was especially tickled to see a few yoga sequences on there when I was doing a catch-up upon my return from vacation. Yippee! I think of other people's sequences as a free yoga class from places around the world.

In lieu of reposting the sequences here, I'll link to a couple of the wonderous creations, and, hopefully, you can enjoy them for yourself!

For today, here is a Restorative Flow. May you feel rested, happy, and restored. Readmore »»

Yoga for Hikers

The word vacation brings many things to mind: lounging on the beach, making your way through popular novels, drinking and eating copious amounts of fruit, etc. Which is why, on the 6th hour of my umpteenth hike, I thought to myself, "Is this my vacation?"


Yes, yes this is my vacation. I love hiking, and lounging on the beach feels so much more earned after a full week of treks. One hike, however, did my shins in something serious. It was a four hour monster uphill and an even more serious four hour slog back down. I have pictures of muddy shoes and whenever I find my stupid camera uploader I'll post them, but, in the meantime, you just have to take my word. Mud and sore shins galore. 


Immediately afterwards, exhausted, I knew that I would be hurting in a couple of days, but I would be hurting all the more if I didn't take some time to stretch. I did, and I still hurt like nobody's business, but it could have been much, much worse.

Yoga for Hikers

Many yogis enjoy an active lifestyle outside of the studio/yoga mat. Whatever your off-the-mat physical practice is, it's likely that both your yoga practice and your other active practices are mutually beneficial. For example, after a physically taxing day, I love Yin Yoga and restorative practices in general, to help prepare me for the next day, while at the same time taking care of any soreness from today. So, don't overdo it, listen to your body (duh), and go enjoy the great outdoors.

1. Begin by lying face down on your mat, feeling your breath in your back body
2. Makrasana (Crocodile Pose)
3. Parsva Savasana (Half Corpse Pose). Repeat other side
4. Sphinx pose
5. Bhujangasana (Cobra Pose). Lift and lower slowly, waving the torso to come gently into Cobra
6. Rest again on stomach
7. Urdhva Mukha Kapotanasana (Upward Facing Pigeon). Come into this pose on your back, using your hands to hold the leg in pigeon. Gently rock the leg like a baby to open hips further
8. Supta Padangustasana (Reclined Big Toe Pose)
9. Supta Trivikramasana (Reclined Vishnu Pose)
10. Urdhva Mukha Paschimottanasana (Upward Facing Fold Pose)
11. Repeat steps 7-10 with other leg
12. Taking hands under knees, roll on spine, eventually coming to seated
13. Matsyendrasana (Seated Twist). Repeat other side
14. Tadasana (Mountain Pose)
15. Uttanasana (Forward Fold Pose)
16. Urdhva Hastasana (Upward Hands Pose)
17. Parsvottanasana (Intense Stretch). Repeat other side
18. Urdhva Hastasana
19. Tadasana
20. Natarajasana (Dancer's Pose). Repeat other side
21. Prasarita Padottanasana (Wide Legged Forward Fold). Interlock fingers behind back to get a back and shoulder stretch as well. 
22. Urdhva Hastasana
23. Malasana (Garland Pose). Come into a deep squat to hold for 1-2 minutes
24. Janu Sirsasana (Seated Head to Knee Pose). Repeat other side
25. Supta Pavana Muktasana (Reclined Wind Relieving Pose). Repeat other side
26. Savasana

Readmore »»

Agama Yoga

 While in Granada, Nicaragua, I attended an all-day yoga workshop on Agama yoga. The workshop included meditation, breath work, lecture, and a Hatha practice. The poses were held for a very long time. It's interesting how, for me, it's often most challenging to hold a pose for an extended period of time and remain still. It can take extraordinary amounts of strength and concentration. Especially in 95 degree (Fahrenheit) weather. 


There was also a bit of Chakra-related meditation and body work. There was a focus on the root, which was great for a peripatetic girl like myself. I'm not sure if this sequence is traditional to all Agama practice, but this is the practice I was led in. Let me know if you have any Agama experience and can speak to any teachings you know about it. 

Agama Yoga

The word Agama, which can loosely be translated as "sacred work," refers to writings that have been revealed and transmitted from the divine source. There is a canon of sacred texts in Agama: the Dirgha Agama, the Madhyma Agama,the Samyukta Agama and the Ekottarika Agama. For more information than this piddling amount, check out the Agama yoga website.

1. Tadasana (Mountain pose). Hold for 1-3 minutes, feeling the balance-play of your feet
2. Roll neck slowly clockwise. Repeat counterclockwise.
3. A throat Chakra opener. Using the head facing forward as the intermediary point, take the following steps: Look quickly to the left twice, look quickly to the right twice, look quickly to 11 o'clock twice, look quickly to 1 o'clock twice, look quickly directly above twice. Your neck should do quite a bit of movement all over the place, and you may feel like a bobble head toy on the dashboard of a moving car. 
4. Tadasana. Pause to feel the affects of this practice
5. Urdhva Hastasana (Upward Hand Pose), hands slightly wider than shoulder width apart. In Agama practice, this pose is called Tree Pose, the upward reaching arms visualized as branches, your body the trunk. 
6. Uttanasana (Forward Fold). Hold for 5 minutes, come up very slowly
7. Trikonasana (Triangle Pose). In Agama practice, this pose has both feet parallel, and little to no weight in the lower arm. Hold for 2-3 minutes
8. Repeat other side
9. Prasarita Padotannasana (Wide Leg Forward Fold Pose)
10. Dandasana (Staff Pose)
11. Paschimottanasana (Seated Forward Fold). Hold for 3-5 minutes
12. Setu Bandhasana (Bridge Pose)
13. Savasana

Readmore »»