Pose of the week - Camel (Ustrasana) - A yummy stretch for the belly after core work

I picked camel pose as the pose of this week, as I will be focusing on core work this week during my own personal practice as well as in class...the one thing I love after practicing core work is a nice belly stretch...so Camel is a great counter pose to core work.

When I first started practicing yoga this pose, camel pose or as known in sanskrit, ustrasana, was challenging for me. I always found it very difficult to breathe in the pose. I would go into it with a bit of fear of the unknown of what is behind me, how far of a back bend is it going to be, will I fall backwards and hurt myself...and then I would 'throw' my neck way back, which didn't help me to breathe and was very uncomfortable. I was trying to come into the fullest expression of the pose as shown above...but over time I've realized the pose is not as frightening when you work into it in stages....below are some tips:

Tips to do this pose for all levels:

* Have the knees hip width apart or slightly wider. Push the pelvis forward.

* Engage the core!! - Pull the navel both up and back to reduce the strain on the discs in the lower back.

* Bring your hips forward so that they are over your knees. You can try this up against a wall too, and your front thighs ideally should continue to touch the wall as you take the back bend.



Photo credit: OneCenterYoga.com


* Instead of reaching for your heels/feet, practice this pose with your hands on your lower back for some time before experimenting with touching your feet. This helps to build confidence in addition to strength and stamina.

* Curl your back toes under (great toe stretch), this will give you an extra few inches to reach around and grab your heel. You could do one arm at a time also.

* Using a chair can also be helpful

Photo credit: Sciatica.org

* Blocks are a great tool too - place them on the outside of your feet

* After practicing camel pose, make your way to a child's pose as a counter stretch and enjoy the sensations of a back bend

Benefits:

• Improves spinal flexibility. Creates compression of the spine, which stimulates the nervous system
• Improves flexibility of the neck and spine, relieves backache, and helps degenerative spinal problems
• Stretches the abdomen, helps constipation
• Stretches the throat and thyroid and parathyroid glands
• Stretches entire front of the body, including chest, abdomen, and quadriceps.

Read more on yoga journal.

How I LOVE China Gel

Have you ever wondered what that lotion is that some teachers and studios like to rub on the students?

When I first started practicing yoga and a teacher would walk by and put lotion on me or a neighboring person I was a bit confused, and did not understand why, BUT, I have to admit that I LOVED the sensation and the smell. Over time, I longed for the teacher to stop by me during class or especially during savasana (final relaxation pose) with some of the good stuff!

This also brings up another thing...who doesn't love hands on assists and adjustments in class? There is something very comforting and nurturing about an assist in class (if done appropriately by an experienced teacher), especially during savasana after a long intensive practice.  I like many, in the beginning was very distracted and self conscious when teachers would adjust or assist me in the beginning thinking that I was doing something 'wrong'. However, I've come to learn and realize many assists are more the nurturing and guiding type to help one go 'deeper' into a pose.

So...back to how I LOVE China Gel. It's heavily used in the yoga world...and I mostly think because it just feels good, but China Gel's website put this into much better words:

"China-Gel can help to reduce the soreness and injury pain between classes....It simulates the body's endorphin response to pain and reduces the pain - producing P factor in muscle tissue, thereby lessening pain and discomfort, and enhancing healing. The deep penetrating effect offers long lasting cool-to-warm soothing relief. Use China-Gel before your practice to loosen up sore muscles as a complement to your warm up. Then, depending on practice and preference, teachers often apply China-Gel during Savasana for a delightful effect. Definitely use China-Gel after to treat sore muscles, aching joints, or any nagging injuries."

Some interesting anecdotes:
* Don't rub your face ...yes, I've done this and it does sting the eyes
* China Gel is an essential aspect of Jivamukti classes (they refer to it as Hot Sauce)
* China-Gel is a blend of seven herbal ingredients: MENTHOL, CAMPHOR, GINSENG EXTRACT, ANGELICA EXTRACT, LAVENDER OIL, ALOE VERA ,and WITCH HAZEL.

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Inspiration for this post is because one of my first ever yoga students recently visited Thailand and brought back  a cute little jar of Tiger Balm...which she said when she smelled it reminded her of our yoga classes and of course the triggering effect of relaxation. Thank you for the super cute gift!

Pose of the Week - Lizard Pose - Utthan Pristhasana

So....I seriously love this pose. I teach it in practically every class...and in my own practice. I know, I made a rule not to have pose of the week any of the poses that I LOVE...but I couldn't resist. Mostly because this weekend I am teaching a class which is focused on opening the hip area....and when I think of the hips, this is one of my favorite poses to practice and to teach, because most everyone including beginners can come into a variation of Lizard Pose. 

Some other great benefits aside from a hip opener are: the psoas and quadriceps muscles are stretching. Hang out in this pose for a few breaths to give into gravity to help you create flexibility.

Picture Credit/Source: Yoga Journal

There are soooo many options for the arms and legs...and you can mix and match depending on what is accessible for you, your mood, etc. In all versions, allow your neck to relax....and remember to BREATHE. I often find that it helps in intense hip openers to count my inhale length and exhale length and try to even the inhales and exhales to maybe a 4 count inhale/exhale.

• Leg Variations:
• Keep the back leg lifted off the mat, keep back quad engaged and lifted to heat up this pose
• Drop the back knee to the mat for a more restorative/relaxing pose
• Arm Variations:
• Stay upright on your palms
• Using a block, bring your forearms to a block
• Bring your forearms all the way to the mat

And...just for fun, I had to throw in this picture...we can be thankful we don't look like this. :)

Detoxifying Twists

Yesterday's roof class was focused on detoxifying twists (and some other yoga poses that are great for detoxing). I have many favorite poses, but seated twists are among the top few.

Some key things to remember for SAFE twisting are:

• Having a straight, long spine - I tend to cue lifting your arms over your head to create length along your spine - and then twisting.
• Aim to have the twist come from your belly area vs your shoulders or neck, 'twisting from the inside out' ~ yogajournal.com. Another way of thinking about this is ringing out a rag
• Breath - Inhale - grow tall from the bottom of your tailbone to the top of your head and Exhale twist - one can usually come into a deeper twist on exhales

Below are two effective twisting poses that we did in class yesterday and could be done at any time at home:

Seated: Ardha Matsyendrasana (Half Lord of the Fishes Pose):

Picture credit: medicalartstudio.com

Sit on the floor with both legs straight, then bend your right knee, placing the sole of your right foot on the floor outside the left thigh, Inhale your arms over your head (root down through your tail bone and at the same time lift up through the top of your head). Exhale bring your right arm behind your back fingers on the floor and your left elbow to the outside of your right knee. Use your right hand as a 'kick stand' to help you continue to grow tall in your spine.

Standing: Twisted Chair Pose

Picture credit: www.yogaflavoredlife.com

This is a great pose for detoxifying the body, and at the same time building lower body strength
According to an article I read on health.com, twisting the upper body creates something called apana vayu, which is basically an outward flow of energy that aids in digestion.

Stand with your feet together (my knees tend to touch in this pose). Sit back into a chair, lowering your hips and tailbone slightly. Engaging your core. The goal is to get your thighs parallel to the floor...but this may not happen for everyone. Inhale - Hands to heart center, Exhale - Bring your left elbow to the outside of your right knee (you will tend to squat deeper once you come into the twist).
Take a peak at your knees and try to make them in alignment with each other. Hold for a breath or two or maybe three and switch sides to repeat.

Pose of the Week

Pose of the Week

One of my goals for the remainder of this year is to practice yoga everyday, even if only for a few minutes a day. To help encourage me to practice, I thought it would be helpful to focus on one pose a week. Also…as some added pressure for myself, I am going to try to not pick any of my ‘favorite’ poses as Pose of the Week. (This of course will be difficult, because I have LOTS of favorites).

In anticipation of this coming weekend’s summer-roof class which is focused on hamstrings and quads, I thought I would focus on a pose in one of those muscle groups. And because I believe quads are often the forgotten muscle to stretch…quads it is.

Eka Pada Rajakapotasana II - One-Legged King Pigeon Pose II

Here is what I look like in the pose...:

Picture credit: www.joga-joga

Each time I come into this pose, I tend to scrunch up my face…its funny because generally I think this pose LOOKS simple, and dare I say easy….but I think once you begin to take this pose beyond the basics and move into your edge…you will also come to realize it is not an easy pose at all. And, it’s not only a quad stretch, but also can be a very deep backbend, and for me a bit of a balancing pose as well.

I find the most effective method of doing this pose is against a wall. It provides support and also a deeper stretch to the quad.

picture credit: yogajournal.com

Here is a picture to entice you...the more you practice...the more accessible this may become over time (if our bodies allow).

Picture credit: www.dharmayogacenter.com

So...for the next week I play with One-Legged King Pigeon Pose II :) ...what will you be playing with?

Also for your reference here is a link to Yoga Journal's instructions on how to get into the pose:
http://www.yogajournal.com/poses/2493

Is your year half empty or half FULL

I was reading the blog of my favorite yoga studio, Tranquil Space, and the founder's recent post of 'Happy Half Year' inspired me to think about my own half year mark and all that has been accomplished and all that remains to be seen or accomplished during the 2nd half of 2011.

Picture credit: cltampa.com

We are at the half way point in the year, so the idea of checking in to see if the year is half empty or half FULL is such a great way to acknowledge all of the hard work put into the first 6 months of the year, and also take stock to see if I am on target with how I'd like this year to go. (...and to make sure I actually have some targets for the rest of the year!)

Picture credit: money-mechanics.com

Although, for those of you that know me personally - I ALWAYS have To Do lists, usually in excel, and usually color coded. However, this year, since finishing yoga teacher training, I find myself with less time to actually make these to do lists and also less time to think about the future and plan. Practicing Yoga and Teaching Yoga has become a BIT all consuming (Love IT), but I need to find a way to make time for the planning and the creative process of LIVING.

So that being said - I am happy that I've lived the last 6 months accomplishing:

• Celebrated my Grandma Margot's life and my many cherished moments with her
• Yoga Teacher Training 1 and 2 at Tranquil Space
• Went from yogi to yoga teacher
• Went through losing my job at a dissolving company....interviewing and finding a new position in the accounting world.
• Found karma yoga, volunteered teaching chair yoga and led various yoga fundraising efforts
• Visited Boston for vacation - loved their Little Italy and Fenway Park
• Planned a girlfriend's bachelorette party and stood up in her wedding in Chicago area
• Moved to a new apartment (in the same building...can't seem to give up the pool on the roof) :)
• Created a yoga website - www.yogatwistonlife.com
• Made friends with TONS of new people in D.C....which has been so much fun (Lots of friends in the apartment building, as well as yogi friends)
• My husband and I celebrated our 1st one year anniversary (long story...but we were married twice...so I get 2 anniversaries each year...YEAH)
• Became a teacher at tranquil space and sport and health and kicked off a Summer Yoga Series on the roof of the building I live in
• Half marathon - last but not least...trained for and ran/walked the Virginia Run for Wine half marathon - 20 something-minutes faster than I expected - YEAH I finished and did not get swept up by the bus at the end :)

It took me some time to think about what I think is reasonably likely that I will be able to finish in the 2nd half of this 2011 year....I may be overestimating a bit, but I've read recently that if you give yourself too much to do, that it will help you become more productive and efficient (OK...that's totally the accountant in me coming out) :) Here is to the glass being full at the end of the year with the following (in no particular order):

• Teaching yoga and continuing to learn my own teaching style and voice
• Start Teacher Training - 500 hour certification program in August through June of 2012
• Continue to find ways to create a sense of community for my husband and I in DC
• Plan and enjoy our 2nd - 1st anniversary with a vacation
• Visit family and friends in Louisville
• Coordinate and have fun with my Pa's 1st visit to DC this summer
• Practice yoga every day even if only for a few minutes.
• Coordinate another karma yoga fundraising event
• Visit NY
• Continue to understand and grow within my day job - the accounting world.
• Fine tune yoga website - add fun links, information & resources about yoga, testimonials, etc.
• Identify my personal yoga pose of the week and incorporate in classes I practice and teach
• Finish Stained Glass Room Divider...It's been sitting unfinished for over a year! YIKES!
• Read, Read, Read

Well...I should be off to bed. One thing I wanted to add to the list, but knew I would have trouble keeping the goal, was going to bed earlier. I will try....starting with tonight.

Sweet Dreams about Goals and a Life FULL of accomplishments!

Kick-off of Yoga on the Roof Summer Series

Today was the first day of the Yoga on the Roof at Senate Square. I kicked off a 9 week yoga summer series...YEAH! I am super excited about this. It's awesome to be practicing yoga outside with the blue sky above us as we raise our arms over our heads for a backbend...or as we balance in tree to gaze at the Capitol and Washington Monument. Yes...we are completely spoiled with our surroundings...and to top it all off we just had to roll out of bed and take an elevator ride to the 12 floor. What a great commute to yoga! :)

Today's class was a slow flowing class focused on basic poses (Warrior 1, Warrior 2, Cobra, Bridge, Mountain Pose, Down Dog...and of course Savasana with a few other fun twists thrown in there). Looking forward to next week when we move into Detox Twists. (After indulging for the long 4th of July weekend...I'm sure we will all be ready for some twisting)

Below are the details for the Summer Series at Senate Square...what a great FUN FUN summer ahead of us!