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Summer 2018 balance

Balance requires three main ingredients: 1. a clear and focused mind, 2. tone in the core, and 3. breath.

During this week’s class, students brought up important aspects of balance, such as rooting through the tripod of the foot (the three arches – connections between the middle of the heel, and the spots on the bottom of the foot behind the big and little toes), and a gazing point or dristhi – indeed, these are vital for balancing, but they fall under the ingredients of “clear and focused mind.” Ultimately, all of these details fall away as one enters into that magical space where effort and ease balance each other (no pun intended!).

Onward with our practice – which really does make balancing easier.

Bound bird-dog pose: From hands and knees, stretch opposite leg and arm back and forward. Press ball of uplifted foot into imaginary back wall, lifting the leg from the inner thigh to straighten, and reach fingertips to imaginary front wall. Pad under your knees if they feel uncomfortable. If your balance allows, reach arm back, bend knee of uplifted leg, and hold foot with hand, creating a backbend. Tone in core and breath are vital.

“Cinch” your waist, lifting bellybutton to spine, and press top of ankle of bottom leg into ground. Keeping hips even is great practice for two-legged downward facing dog pose!

Thursday only, two-legged downward facing dog pose: From downward facing dog pose, lift one leg, keeping hips even. Slowly slide opposite hand lightly back along floor, then lift next to body.

Pressing arm down and forward on floor helps with balance, and even hips are vital.

Vrksasana/Tree pose: Stand with feet hip width apart, find a dristhi (gazing point), and grow roots through the tripod of the foot. Shift weight onto one leg, turn out other leg at hip, and place foot on inside of standing leg – anywhere along leg except with heel on inside of knee joint. Press foot and leg into each other. Arms extended to the side help with balance; raising the arms shifts the center of gravity, as does raising the gaze, providing more challenge. Breath and core are key!

If your balance allows, lift gaze up and peel your shoulders back into a backbend.

Standing thread-the-needle: Stand with feet hip width apart, bend knees over toes, shift weight into heels. Cross ankle of one leg over thigh just above knee of other leg. Press palms of hands together, and sit down deeper. If balance allows, lower torso so that triceps (just above elbows on back of upper arms) and shin of crossed leg press into each other; keep back extended (not rounded).

Be sure to bend standing leg knee and drop your seat. Two views of same poses (Left top and bottom, right top and bottom).

Ardha chandrasana/Half moon pose: Stand with one foot pointing forward, while other leg is behind, toes at 45 degree angle forward, heels lined up (preparation for triangle pose). Place block on pinky side of front foot, fingers holding it lightly. Come to ball of back foot, move block forward, slide back foot forward, then lift back leg, ensuring that it’s not swinging behind your back. Reach upper arm up to ceiling. If balance allows, turn head to look up at ceiling. If balance allows further, bend uplifted leg behind, and reach for foot with uplifted arm, binding into a beautiful backbend. When returning to standing, land back into starting position gracefully and lightly.

Keep hip of standing leg directly above foot.

As always, finish with savasana to help integrate all of this balancing into your very being. Happy practicing 🙂

~namaste,

Sylvia

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Surya namaskar A & B

Hello, Thursday yoginis!

As all of you are familiar with my practice, we will proceed directly to the sequences that makes up surya namaskar A and B, sun salutes A and B. Remember to use your ujjayi breathing and moolah bandha. Also remember that your focus is the breath, with an eventual goal of “one breath = one movement” – but, that doesn’t have to happen right away! Take your time finding your rhythm, and, above all, respect and be kind to your body’s needs.

Surya namaskar A:

  1. Standing at front of mat, feet parallel, reach arms up with inhale.
  2. Fold at hips into forward bend with exhale.
  3. Step right leg back into lunge with inhale.
  4. Step left leg back into high plank with exhale.
  5. Lower down from high to low plank, knees on ground until you are able to lower yourself without sagging in the lower back (* see photos below)
  6. Inhale into cobra or upward facing dog (* see photos below)
  7. Exhale into downward facing dog – remain for 5 breaths.
  8. Step up between hands with right leg on inhale.
  9. Step up into forward fold with other leg on exhale.
  10. Reach forward and up (knees slightly bent for now) to stand up, arms overhead, with inhale.
  11. Arms to side or in front of your chest in namaste with exhale.
  12. Repeat with left leg going back into lunge.
High plank: arms directly under shoulders to begin, core strong.
Low plank: shift forward and lower shoulders down to level of hips while keeping core very strong. Notice that in photo at bottom, my elbows are at a 90 degree angle.
Cobra (top photo) and upward facing dog pose (bottom photo – only tops of feet on ground); both require engagement of core and release of glutes.

Surya namaskar B:

  1. Standing at front of mat, feet parallel, bend knees to utkatasana (*see photo below) and reach arms up with inhale.
  2. Fold at hips into forward bend with exhale.
  3. Step right leg back into lunge with inhale.
  4. Step left leg back into high plank with exhale.
  5. Lower down from high to low plank, knees on ground until you are able to lower yourself without sagging in the lower back.
  6. Inhale into cobra or upward facing dog.
  7. Exhale into downward facing dog.
  8. Step right leg between hands, bring back heel down, and reach arms up on inhale. Use several breath for these movements until you can do everything in one smooth inhale – that does take time to master (* see photo below).
  9. Bring hands down, heel up in back, step back into high plank and lower to low plank on exhale. Again, use as many breaths as needed until this becomes a smooth and easy transition for you.
  10. Inhale into cobra or upward facing dog.
  11. Exhale into downward facing dog.
  12. Step left leg between hands, bring back heel down, and reach arms up on inhale.
  13. Bring hands down, heel up in back, step back into high plank and lower to low plank on exhale.
  14. Inhale into cobra or upward facing dog.
  15. Exhale into downward facing dog – remain for 5 breaths.
  16. Step up between hands with right leg on inhale.
  17. Step up into forward fold with other leg on exhale.
  18. Reach forward and up, knees deeply bent in utkatasana, arms overhead, with inhale.
  19. Straighten legs, bring arms to side or in front of your chest in namaste with exhale.
  20. Repeat with left leg going back into lunge.
Utkatasana/chair or fierce pose. Place more weight in heels than in toes; keep shoulders relaxed.
Virabhadrasana I/arrior I pose: pinky see of back foot well grounded, core strong.

Do as many repetitions as feel right for you. And may the sun reward you for showing your respect! 🙂

~namaste,

Sylvia

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Finding balance

Balancing poses require one to be present, clear, and breathing well. Without these elements, even the most simple balancing poses will be difficult to practice. Perhaps, that is why we often use the phrase, “knocked off balance” when something unexpected happens – we are “hijacked” by thoughts, may feel muddled, and are unlikely to be breathing fully.

The best way to begin standing balancing poses is to stand in tadasana/mountain pose with eyes closed, feet hip width apart, engaging moola bandha and ujjaiy breath. Imagine growing tap roots into the earth through your feet – at the heel, and on the ball of the foot behind the big and little toe. These tools help us become present in the moment and aware of how we are negotiating with gravity in each breath. From this foundational position, one can begin to move mindfully into a balancing asana.

Virabhadrasana III/Warrior III pose

We can transition into this pose from tadasana/mountain pose by stepping back into a  lunge, or from adho mukha svanasana/doward facing dog pose by stepping forward into a lunge. Move the hands ahead of the front foot and place them onto blocks. Shift the weight onto the front leg, careful to keep the knee aligned over the toes (see photos below).

Transitioning into Warrior III

Using a good exhale and engaging your core, lift the back leg up towards the ceiling until the foot is as high as your hips. Keep the hips even (the hip of the uplifted leg tends to hike up higher), core engaged, back straight, and uplifted leg very energized, as though you are pushing on a wall behind you with the ball of the foot. If you wish to go further, take the hands onto the hips while the rest of the body remains in the same position.

Warrior III preparation. Note that the standing leg may remain slightly bent if that helps one find balance

The full asana is expressed when the arms are stretched forward by the ears.

Warrior III – full expression of the pose, with straight standing leg and arms forward. My hips could be a tad more forward to be exactly over my ankle, and my shoulders could be a tad lower to improve the expression of the pose.

To exit the pose, step back to tadasana/mountain pose.

 

Natrajasana/Dancer’s pose (variation)

There are a few different variations of dancer’s pose. The one below will prepare you well for exploring other variations.

From tadasana/mountain pose, bend one leg, heel towards buttock, and catch the foot from the inside with your hand. The upper arm should be externally rotated to allow for greater spinal extension and opening of the chest and heart center. Lift the other arm by the ear towards the ceiling. I like to press my thumb and index fingers together (a hand gesture sometimes referred to as Guyan Mudra), as this mudra helps me feel present and in balance.

Dancer’s pose preparation – keep the knees together as you catch the foot from the inside with your arm externally rotated

If you feel comfortable and balanced here, you can begin to move your chest forward and down, while your bent leg pushes back into the hand and up towards the ceiling. Be careful to engage the abdominal muscles strongly here, so that the lower back does not bend excessively; rather, try to bring extension into the mid- to upper-spine. Keep the hips even and breathe!

Dancer’s pose – find the dynamic balance between pushing the foot into the hand and up, allowing the torso to come forward, engaging the core, yet expressing a backbend. All while breathing 😉

To exit, return to upright position, and stand in tadasana/mountain pose.

May you balance your way to clarity!

~namaste,

Sylvia

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Simple practices for breath and movement

(Follow the links in this post for additional information on each topic. Happy learning!)

How many times have you found yourself holding your breath while trying to learn something new, such a half-pass or gymnastics combination? Yes? Most of us have 🙂

One of the gifts offered by yoga is learning how to breathe well, move, and perform at the same time. Importantly, we inhale and exhale with the mouth closed in yoga. Unlike exercise, such as running or pilates, yoga teaches practitioners how to meet stress with calm by activating the parasympathetic nervous system through breath.

In the first classes of our Tuesday and Thursday Yoga for Equestrians courses, we are focusing on the importance of connecting breath (prana, the life force) with movement. We also learn how to practice Ujjayi Breathing, Victorious Breath, a form of pranayama, or breath control, most used in the Ashtanga Yoga tradition, the form of yoga with which I began my journey over 20 years ago. Here are three simple and safe ways that one can practice breathing and moving:

Wave Breathing is safe for everyone, and can be practiced by cupping the knees or holding the backs of the thighs if that is a challenge. Exhale – knees in. Inhale – knees out. 

Cat/Cow (or, for us: Cat/Sway Backed Horse!) is another good warm up for the spine and practice of connecting breath and movement. Really push the ground away and create a “Halloween Cat” with your back, including tucking the tailbone under (often, riders’ lower backs are tight and can benefit greatly from this movement). Keep elbows straight in Cow pose and draw the shoulders back. Exhale – round to Cat. Inhale – extend to Cow. 

Swan Dive to Rag Doll Rollup allows the back to stretch nicely and for the prana to really wake up (I’m embedding the link to the FB post of it, as the video is too large to upload to this blog). Engage your abdominal muscles well in all the movements. If your back bothers you, keep your knees bent even on the “dive” forward and down, and/or support yourself by putting your hands on your thighs, as is shown later in the video. Inhale – reach up. Exhale – swan dive. Inhale and exhale as you slowly stack each vertebra on the now under it and round up to standing.

Feel free to comment or ask questions below!

Happy practicing ~namaste, Sylvia