Be A Warrior: Part 1 - Warrior I

For the next three weeks, we will focus on the three variations of Virabhadrasana (Warrior Pose). In Sanskrit, the word "vira" means "hero." Virabhadra is a hero warrior from Hindu mythology. He is said to have a thousand arms and was created by the Lord Shiva to avenge his wife Sati. Like many Hindu stories, they are metaphors that can relate to our everyday lives. The idea of Virabhadra is a reminder that we are the warriors and conquerers of our own weaknesses. By nurturing our inner warrior, we prepare ourselves to deal with our own life challenges.

Here is the story of Virabhdra. Daksha, Sati's father, didn't approve of Sati's marriage to Shiva, so when Daksha decided to host a sacrificial festival, he didn't invite Shiva or Sati, even though the other Hindu gods were invited. Sati was hurt by this, but decided to go to the festival to confront Daksha.

Daksha asked why Sati was there since she wasn't invited. He snidely asked if she had finally come to her senses and left that "wild animal of a husband". Sati was saddened and humiliated, and decided to end her own life, not wanting to be associated with her father anymore. In one version of this story she throws herself into the sacrificial fires, and in another version she goes into a meditative state to increase her own inner fire, and her body bursts into flame.

When Shiva heard the news of his wife's death, he was first devasted, then enraged. From the locks of hair that he tore out in his fury, he created Virabhadra. (Other versions say Virabhadra sprung up from where Shiva's matted locks of hair hit the ground, or that he arose from drops of Shiva's sweat during his fury.)

Virabhadra was huge and terrible -- he had a thousand arms, three burning eyes and fiery hair, and he wore a garland of skulls.

Shiva ordered Virabhadra, the "auspicious hero", (vira = hero, bhadra = auspicious) to kill all the guests at the sacrificial festival, including the other gods. Virabhadra did this, and also cut off Daksha's head. But when Shiva saw the bloody aftermath of this battle, his anger left him and he felt remorse. The slain gods were miraculously healed, and Shiva replaced Daksha's head with a goat's head. Daksha and the other gods honored Shiva for this, calling him "Shankar", the "kind and benevolent one."

Warrior I:
The Warrior I Pose is a lunging posture. Start with your right foot at the top of your mat with your bent knee (about 90 degrees) and toes pointing directly forward. Your left leg is straight and your foot is near the back edge of your mat. Be sure the entire foot is on the floor and it may be turned at a comfortable angle so that the back edge of your foot meets the floor. Your torso is facing forward and your arms are reaching straight up toward the sky.

Warrior I opens the chest and lungs, allowing for better breathing. It also creates more flexibility in the shoulders, back, and hips. You will find that this a great hip and hip flexor opener. Further, it strengthens the legs. This is a good pose to prepare for back-bending poses.

The image of the arms shooting skyward represents Virabhadra emerging from the earth as he comes to life. Metaphorically, we can use this image of the arising warrior as the preparation for the battles and challenges ahead. It is the decision to take charge and move forward to face your life obstacles. While in Virabhdrasana I, bring to mind any challenges that you are NOW ready to face and conquer. With each breath, conjure up your Inner Warrior. (Repeat the pose on the other side.)

Next week, we will focus on the Warrior II Pose. Namaste.

Be Victorious

The foundation of any yoga practice is the breath. It is the fundamental element that helps the practitioner become more aware of the Self. It allows the yogi to move deeper into themselves. When one is able to sit in stillness with their breath, a sense of calm and peace can be achieved.

The act of breathing is an involuntary operation: we don't have to think about breathing in and out....it just happens. In the yoga practice, however, we breathe with intention and effort. Again, this allows for a greater connection to Self. When we pay attention to the flow of breath, it is difficult to think about anything else. You become centered, present, and balanced just by focusing on the inhales and exhales.

Ujjayi Breath is a style of breathing that is typically done during the yoga practice that keeps the practitioner aware and present. The word ujjayi means "victorious breath" and in this home practice, we will focus on being more victorious in and with ourselves. Below is a description of one way you can practice the Ujjayi Breath or Victorious Breath.

When you begin your yoga practice, you often start by standing in Mountain Pose. Standing in stillness and silence allows for the opportunity to focus on the ujjayi breathing. Let's practice this exercise, though, while seated in Easy Pose. Sit up nice and tall with an extended spine and straight back. Close your eyes to begin your journey inward. In your stillness, simply be aware that you are breathing. Breathe in and out through your nose. You don't have to do anything special with the breath at this point. Just be aware that you are breathing. You may feel breath move and out of your body...perhaps through your nostrils.

From here you will shift that sensation of nostril breathing to throat breathing. This will help to engage the ujjayi breath. To initiate the throat breathing, allow your mouth to open and take a few breaths in and out through your mouth. As you draw in breath, feel the airy hollowness of breath moving into the back of your mouth. As you exhale, breathe out as if you are fogging a mirror. (Place your hand in front of your mouth to mimic a mirror to simulate this exercise. Feel the warm air hit your hand as you release the breath.) Do that a few times then continue this process of breathing with your mouth CLOSED. You may feel that same sensation in the back of your throat as you did when you had your mouth open. You've begun ujjayi breathing.

If you you continue this practice, you may find that you can take slower and deeper breaths. Also, you may hear a sound which we sometimes refer to as the Ujjayi Sound. It may sound like an ocean wave rolling onto the beach. As you deepen the breath here, really feel the expansion of your lungs. You may feel your chest rise with each inhale. As you exhale, try to maintain the victorious breath high in your chest by engaging your abdominal muscles. Feel your navel draw in toward your spine. This is the abdominal lock or Uddiyana Bandha. Again, the more you practice this style of breath, you will also expand the capacity of your lungs AND strengthen your core.

Taking deep breaths is an intention process and takes your attention to do so. Further, Ujjayi Breathing helps to calm the circulatory system so it can help relieve stress and anxiety. Practice Ujjayi Breath for about 2 minutes and experience the calming effects of the practice. When you are in your next yoga class, be sure to connect to this way of breathing to help guide you and move you through your practice.

Try Ujjayi Breathing today and let us know how you did and what you felt afterward.

Namaste.

Radiate & Shine

From January 20th through the 30th, Park City, Utah hosted another Sundance Film Festival. This event draws many independent film enthusiasts from film makers, actors, and movie-goers. As you stroll down Old Main Street, stand in line for last minute movie tickets, or enter the Eccles Theater for the closing night film, you may run across some familiar Hollywood stars. Yes, Sundance can be glamor and glitz, but it's an opportunity for up-and-coming artists to display their works for the chance to be recognized and become a celebrity.

Now, what does this all have to do with yoga? Well, have you ever thought about being a star and being recognized by your biggest fans? You may not be a Hollywood Star, but perhaps your are already a celebrity in your own realm.

Take a moment today to acknowledge your own talents, strengths, skills, abilities, and attributes. In what way do you get to display your gifts? Are you a school teacher sharing knowledge with your students? Are you a doctor that helps to heal those who are sick? Perhaps you're a parent who sees after the livelihood of your children. All of these, in my eyes, are Star-Quality Roles that YOU play everyday. Sometimes these roles, though, are under-recognized, but SHOULD be highly praised. You are a Star!

To celebrate your celebrity status, we will move into Half Moon Pose (Ardha Chandrasana). This pose reminds me of a 5-pointed star that radiates light and energy. Just as you serve others in your respective everyday roles, you, too, can shine like a star.

Begin your practice in Mountain Pose. Take a minute or two to find your breath. Calm and ease your mind to become more present with yourself. In your silence and stillness, call to mind all your talents and strengths. Let them come to the surface with each breath.

Inhale and raise your arms overhead to Extended Mountain Pose.
Exhale to Swan Dive to a Forward Fold.
Inhale, extend your torso/spine to Monkey Pose.
Exhale, return to Forward Fold.

From here, place both hands on the floor. Shift your weight onto your right foot so that you can now extend your left leg up behind you so that it is parallel with the floor. Continue to fully extend your left leg back as far as it will go. Likewise, extend your torso/spine forward so that the crown of your head is leading toward the wall in front of you. (It may feel like you're doing Monkey Pose, but just on one foot.)

Your grounded right foot should feel firm and solid on the ground. Try to straighten the standing leg as best as you can. As you extend your spine, you may find that you can lift your hands off the floor. But keep your right hand on the floor next to your right foot and reach the left hand toward the sky. This will open your body to the left side of the room. Keep the energy of extending your limbs in all these directions, just like the 5-pointed star. Also, rotate the body enough so your left hip sits director over your right hip. You are now in the Half Moon Pose. (Use a block underneath your right hand if you need less of a stretch on your standing right leg.) Hold the pose for at least 10 breaths. Repeat the pose on the other side.

While you hold the pose, experience your brilliance. With ALL that you do in your everyday life, feel how your energy radiates to others: your family, friends, students, co-workers, kids, and even strangers. When you allow your skills and attributes to rise to the surface, others see and experience your stardom and want to be in your presence. They want to feel your radiance and want to bask in your energy. That's the true sign of an adoring fan. Recognize and acknowledge the star that you are.

(May I have your autograph?)

Namaste.

Bring New Life To Your Routine

Are you stuck in a rut? Do you do the same thing day in and day out? What's that old saying..."variety is the spice of life?" Well, how about adding a little spice in YOUR life! Sometimes our lives can seem routine, rote, and even boring at times. So, is it possible to take that same (boring) routine and make it a whole new experience? How can you bring life, energy, and SPICE to your life journey?

Let's begin on the yoga mat. Even the routine on the yoga mat can get a little rote; particularly the Sun Salutation. It is a basic flow that can feel pretty repetitive at times. You can spice up the flow, however, by focusing on different aspects of the sequence: the pace of your movement, the depth of your poses, the intensity of your breath. All of these (and more) can bring new life to your routine.

Let's take a particular yoga pose Extended Side Angle Pose (Utthita Parsvakonasana) and bring new life to this posture. Start by coming to a Warrior II pose with your right foot in front (leg bent at 90 degrees) and your (straight) left leg in back. Be sure your hips are aligned and can experience the hip opening effect of the posture. Your upper body should be nice and tall as if you were standing in Mountain Pose. To move into Extended Side Angle Pose, reach and move your right arm forward out over your knee and foot. This will put your torso at about a 45 degree angle.

For the first version of this pose, simply place your right hand on your thigh while you extend your left hand toward the ceiling. In this modified version of the pose, you can really focus on proper alignment of the hips and keeping your heart open to the side of the room without feeling like your heart/chest is falling down toward the floor. Remain here for at least 5 breaths.

Now, to add some variety to the pose, begin to take it deeper by placing your right forearm on your thigh. This may intensify the pose. Because it may feel more intense, be sure to keep your focus on the breath, the depth of the new variation of the pose, and stay in tuned with your alignment. Be mindful of this new sensation. Remain here for another 5 breaths.

To complete this side, now take your right hand and place it on the floor next to your right foot. This, too, should change the sensation of the pose. Feel the extended stretch as you have now moved deeper into this angled hip opening pose. Remain here for 5 breaths. The pose itself, has not changed. It is still Extended Side Angle Pose, but YOU have the ability to change the intensity of the pose. Going deeper, for example, may provide more opening and release for tight inner thighs. Going lighter (with your hand on your thigh) may help you with alignment, balance and focus. Repeat this series on your left side.

Imagine doing the same thing with other routines in your life. YOU add variety and change to your life experience to bring more intensity or lightness - whatever your heart and soul are needing at the moment. Here are some very simple examples: take a different driving route to work; don't put cream and sugar in your morning coffee one day; re-arrange the furniture in your bedroom; order something new at your favorite restaurant; attend a yoga class taught by a different instructor. Once you've added some spice to your life, write a comment in this blog about your experience.

Namaste.

Be Kind To Yourself

Every Tuesday morning, I teach a yoga class called Soft Flow. The premise of this class is based on a yoga principal called Ahimsa (uh-HIM-saw) which means non-violence. Ahimsa is the first of five restraints yogis are encouraged to practice. Ahimsa is the awareness and practice of non-violence in thought, speech, and action. It promotes the practices of compassion, love, understanding, patience, self-love, and worthiness. I particularly like the aspect of self-love or kindness toward yourself. This is what we practice in Soft Flow.

As we move from pose to pose, we move slowly with intention and attention. The idea is to be fully aware of the postures you are in, as well as take your time to move deeper (as the body is able) into any particular pose. If we simply take our time as we progress deeper into our physical bodies, the body will, in turn, respond kindly.

For example, if you are in a lunging posture (i.e. Cresent Moon Pose or Anjaneyasana), you can move deeper into the pose one breath at a time. As you inhale, fully extend the rear leg back by pushing the heel towards the floor and extend the arms higher into the air. On the exhale, bend the forward knee more (only by 1/2 an inch) to move deeper into the pose. Try this as your home practice on each leg.

When we force our bodies by moving too quickly, forcefully, or without intention, this is a shock to the physical self which may result in injury or pain. If you are looking for greater flexibility and you want to maintain flexibility, the slower you go, the better and long lasting the results. Move too fast, and the body reacts rather than responds and flexibility is not attained or it is only temporary.

You can do this with any yoga posture. Practice slowly with intention and attention which translates to being more kind (non-violent) to yourself. You are practicing Ahimsa. This principle, of course, works off the mat, too. When you carry negative self thoughts or put yourself down, you are practicing Himsa or violence toward yourself. As part of your New Year's resolution, practice kindness and self-love.

To read more about yoga principles and philosophy, a good place to start is understanding the Yamas (restraints) and Niyamas (observances). They are the first two limbs of the Eight Limbs of Yoga. Together, they are ten guidelines for leading a healthier and happier lifestyle. They bring spiritual awareness into a social context.

Namaste.

Start Simply

If you're like most people this time of year, you may have made a new year's resolution. What did you choose to start or do differently this year? Paint the house. Go to the gym so you can lose 20 pounds. Build a backyard deck. Have a healthy breakfast every morning. All of these goals and intentions are well and good, but sometimes we can set our standards too high and except too much from ourselves. As we start these missions, we begin with good intentions, but sometimes realize that the goal feels overwhelming or even unattainable.

Let's all experience success this new year. Keep your goals, but set smaller more attainable goals that lead you toward the finish line. If you're wanting to go to the gym to lose 20lbs, set a more attainable goal by stating to yourself: "I'm going to the gym TODAY and I will do 20 minutes of cardio on the treadmill." If you set a more realistic goal, you're more likely to achieve it. Set mini-goals for your larger goals and intentions.

As a home yoga practice, let's focus on something very simple yet very important to the yoga practice: the breath. In order to become more flexible, strong, and well grounded with yoga, one must begin with breath. Start simply. Breath is the foundation of any yoga practice. So before you hit that Bikram Yoga class for the first time, why not begin with something you KNOW YOU CAN ACHIEVE.

Sit on your yoga mat or even take a comfortable seat in a chair. Close your eyes and begin to pay attention to your breathing. Just be aware of the fact that you are inhaling and exhaling. Breathe in a fashion so that you can hear your breath and feel your breath. It takes effort and attention to breathe deeply, and by doing so, you are bringing a greater awareness to yourself. THIS IS YOGA. Stay focused on your breath for 1 or 2 minutes. That's it. That can be your yoga practice for the day. It's that simple.

As a challenge or perhaps as a resolution for 2011, take the next 5 days and do this very simple breathing exercise. It ONLY takes a minute and you will have COMPLETED YOUR GOAL of doing yoga for the day.

Let us know how you're doing with your yoga practice by submitting a comment on this blog. In the meantime, have a wonderful day.

Namaste.

Out With The Old, In With The New

Happy New Year! Namaste!
For many people, starting a new year means creating a New Year's Resolution: something that you intend to do differently in your life. Or it may be something you'd like to give up (like smoking) or do more of (like go to the gym). Sometimes in making a resolution or doing something new in your life, it may also mean letting go of something else. This home yoga practice will help you to let go of the old to bring in the new.

The focus of this practice will be hip openers. It will feature two poses: Three Legged Downward Facing Dog and Cobbler Pose.

Let's start this practice with a Sun Salutation to bring you to your first pose. Stand near the top of your yoga mat in Mountain Pose. Place your hands at your heart, close your eyes, and set your intention (your new year's resolution). Perhaps bring to mind the thing or things you no longer want to do, say, or think. Using the power of your breath, exhale as a symbol of releasing those things. As you inhale, think of things you now want to pursue, gain, and experience in your life from this day forward. Proceed now with your Sun Salutations following the sequence below.

Mountain Pose
Extended Mountain Pose
Forward Fold
Plank Pose
Chaturanga Dandasana (Crocodile Pose)
Upward Facing Dog
Downward Facing Dog

Once you have made it to Downward Facing Dog, hold this posture, and focus on your breath. Feel secure and grounded in this pose: be sure your hands are fully connected to the yoga mat and your heels are drawing downward toward the floor. (Take a very small step forward with both feet so your heels just about touch the mat.) Also, be sure your hips are high with the sensation of moving them toward the wall behind you.

Inhale to lift your right leg up toward the wall behind you. You really don't have to lift it very high, just be sure the leg is straight with the effort of extended it toward the wall. Keep pressing your left heel toward the floor to maintain your secure connection to the earth. Now, bend the extended leg; bring your heel down toward your back side while lifting your knee as high as you can toward the ceiling. Open your hips and torso so you are now facing the right side of the room. This is your Three Legged Downward Facing Dog, but with a bit of a twist. Think of this pose as a hip opener. Try to stack your right hip directly over your left hip. Your left leg is very straight with the heel pressing down toward the floor. Hold this posture for 5-10 breaths. Come out of the pose and repeat on the other side.

We can think of hip openers as postures that help us to release stress, tension, tightness, and even negative thoughts and feelings.

From Downward Facing Dog, bring your knees to the floor, then take a seat on your mat bringing your legs out in front of you. Draw the bottoms of your feet together while moving your heels in toward your pelvis. The knees will fall open to the side. Hold onto your feet and sit up nice and tall. This is Cobbler Pose, more formally called Bound Angle Pose. This, too, is a hip opener and you are invited to hold this pose for several minutes. Use this time to move into yourself and re-examine your intentions for the new year. Create a vivid picture of yourself in your mind doing and saying the things you want in this new year. As the hips are open, you can feel release, and also a sense of experiencing gain: call in those things you want to be and achieve for yourself.

Feel free to remain in this pose or simply cross your legs (Easy Pose) to complete your practice for today. Hold onto your intention. Let it expand into how you want to live in this new year of 2011.

Namaste.