Alice In Wonderland

Soon her eye fell on a little glass box that was lying under the table: she opened it, and found in it a very small cake, on which the words "Eat me" was beautifully marked in currants. "Well, I'll eat it," said Alice, "and if it makes me grow larger, I can reach the key....." She ate a little bit,..."now I'm opening out like the largest telescope that ever was! Good-bye feet!".....
Just then her head struck against the roof of the hall: in fact she was now more than nine feet high, and she at once took up the little golden key and hurried off to the garden door.
Poor Alice! It was as much as she could do, lying down on one side to look through into the garden with one eye; but to get through was more hopeless than ever..."

This, of course, comes from the classic tale "Alice's Adventures in Wonderland" by Lewis Carroll. It's an intriguing story of a little girl's travel through an obscure land of characters and escapades that could certainly leave your head spinning! I chose this passage because there is a pose I sometimes teach in my yoga classes that reminds me of this moment when Alice eats the small cake and grows too large for the room in which she's trapped and cannot get out. The pose itself is a twisting posture and it also helps to open the back of your shoulders.

As an intention, we can borrow from Alice's dilemma: she is stuck in a small space and must figure out a way to escape. Have you ever felt bound, stuck, or trapped in a situation where it is a challenge to move forward? Perhaps this pose can symbolize that experience with the further intention that this situation does not have to be permanent. You WILL discover the proper solution to the problem so you, too, can escape from the tight enclosure.

First, come to your hands and knees. Your hands will be directly under your shoulders and your knees directly under your hips. Slide your right hand forward about 1 foot, move it a few inches to the right (it may even move off of your mat), then turn your hand counter clockwise so your middle finger is pointing inward (about 10 o'clock on an imaginary clock.)

Second, begin to slide your left hand behind the right. (We sometimes call this "thread the needle.") Your left shoulder will come to the floor. Meanwhile, the right arm will form a right angle as you lower yourself closer to your yoga mat. Continue to slide the left hand and arm through this little "doorway" you have created. Move as deeply as you'd like into this posture. You may feel a stretching sensation in the rear portion of your left shoulder. You are also a creating a twist in the spine. (Be sure to continue lengthening your spine in this twist to experience the greatest benefit. Lengthen by feeling your hips move toward the back of the room as the crown of your head continues to move forward.)

Hold the pose for 5-10 breaths. In this posture, you have created a simulation of Alice in her 9-foot state trying to pass through the tiny door to enter the garden. Return to your intention. You know that there are good things (like Alice's garden) on the other side of this door, but at the moment you feel trapped. However, you have the resources (the key) to eventually pass through this door. Remain positive and patient. As you clear the mind (perhaps using deep cleansing breaths) you will create an opening from within. You'll soon notice that your situation is not that dire. You will eventually see clearly that you CAN move forward.

After the desired breaths on this side, carefully release the pose and repeat it on the other side. Use the breath as your tool, your key, to unlock the trapped feeling you may have inside. Explore the potential and possibility of the garden that awaits you.

Namaste.

Turn Things Around

Ever find yourself in a rut? Going through the motions of the same routine day after day? Maybe it's time for a change. Or perhaps begin to look at your regular routine in a new way. This home yoga practice introduces a simple maneuver that will change the perspective on a common yoga pose as well as your perspective on life.

This simple sequence of poses will allow you to look at yourself and your everyday life in a new way. Start by standing in Mountain Pose. Here, set your intention. Be mindful of your daily routines and the desire to shift and/or change to bring a fresh look to what seems mundane.

Sun Salutation
Inhale to extend your arms over head. Extended Mountain Pose.
Exhale and Swan Dive to Forward Fold.
Inhale to lift up half way. Be sure to extend your spine and lengthen your neck.
Exhale and jump or step back to Plank Pose.
Inhale to continue lengthening your spine and legs in this posture.
Exhale to lower yourself down to finish the push up (Chaturanga Dandasana).
Inhale to Upward Facing Dog.
Exhale to Downward Facing Dog.
Inhale to lift your right leg into the air behind you.
Exhale to step your right foot forward near your right hand. Lower your left heel to the floor to ground yourself.
Inhale, extend your arms forward, and rise up into Warrior One.

You will remain here in this pose for a few breaths. Gather yourself. Be aware of your posture, your breath, and how you're feeling in the pose. Be sure your feet are well grounded into your mat. Your right knee is bent at 90 degrees and directly over your ankle. Your torso is facing forward. Your Dristi (gaze) is forward and your arms are extended directly over your head.

As you gaze forward, be aware of what you see in front of you. Bring to mind your daily routines. Recognize how common things seem to be because you are always looking in the same direction or doing the same thing repeatedly. Now, without turning your head, be aware of what is happening behind you. Start by focusing on your left leg. It is straight and strong while the outer edge of the foot is pressed firmly into the earth to secure your stance. The awareness of the leg and foot alone only gives you a partial awareness of what is happening behind you. Follow the next set of instructions to change the position of the posture and your perspective.

Extend your right leg so it is straight. Turn your feet all the way around so that your left foot is now pointing to the back of the room. (You will also need to turn the right foot at the proper comfortable angle.) Bend your left knee until it is at 90 degrees and directly over your left ankle. Your arms will remain extended over head as you make this transition. Now you are in Warrior One facing the back of the room.

The pose is relatively the same, but your view is now different. Perhaps your life can resemble this shift. Our routines can be the same everyday, but we can view them differently. Open your eyes to things you may not have noticed before. Open your mind to new ideas.

After holding here for about five breaths, windmill your hands to the floor on either side of your left foot. Slide your left foot back until you are in Plank Pose. Finish the flow....

Exhale. Chaturanga Dandasana.
Inhale. Upward Facing Dog.
Exhale. Downward Facing Dog.
Hold for 5 breaths.
Jump or step to the top of the mat.
Inhale. Extend the spine.
Exhale. Forward Fold.
Inhale. Stand up all the way to Extended Mountain Pose.
Exhale. Lower your hands to heart center.
You are still facing the back of the room. Hold here to contemplate this new view from a familiar stance.

(Feel free to repeat the entire sequence until you are facing the front of the room again. Or you can simply end your practice here.)

Life does not necessarily have to be boring and mundane. Bring new life to your routine. It can be easy to turn things around.

Namaste.

Do Your Best

I've been doing some more reading about some common yoga poses and came across an interesting story about Side Plank Pose. But before I get to that, I want to mention that when I work with students individually or with students in a group yoga class, I'm not too concerned if the poses they are performing are absolutely perfect. I just invite my students to do their very best. I offer cues for better alignment and breath flow so that the student feels comfortable in their yoga postures.

Recently, I have been working with several students who are new to the yoga practice. One of their main concerns is if they are doing it "right" so they don't look "stupid." I encourage them to not worry too much about "doing it right." The yoga postures are new to them, so it may be challenging at first. I provide plenty of visual and audio cues to help them through the process. The idea is for them to learn the basic concepts to get a general feeling of some of the poses and to experience the yoga breath. Modifications are also demonstrated to help guide them into poses. If they continue to practice yoga, they will see a natural improvement. Again, all I ask is that they do their best. Put in the effort and the time, and they will experience the wonderful benefits of yoga.

I ask only the same thing of you here with this blog - just do your very best. Set an intention, try a pose, and experience a success.

The pose I was reading about was Side Plank Pose. In Sanskrit, the language of yoga, it is Vasisthasana (vah-sish-TAHS-anna). Vasistha literally means "most excellent, best, or richest. I thought it would be the perfect pose to write about if you're new to the yoga practice. Yoga can be challenging. It takes energy, strength, effort, and time. But when done with intention and you do your very best, you will have a successful yoga practice.

Even if you're a seasoned practitioner and you're dealing with things in your life right now where you don't feel quite as adequate or confident in yourself as you'd like, consider practicing Vasisthasana. Perhaps you're working on project at work and you're having trouble getting motivated or you're stuck. Or maybe you made a mistake while answering a question at school. Or maybe you didn't "feel like your normal self" around your family or friends. All of these scenarios can make you feel a little down about yourself. Remember, though, that we ALL make mistakes, get stuck, or say things we do not intend. Overall, we are still trying to do our very best on this life journey. Remind yourself of that as you practice Side Plank Pose.

Side Plank Pose
Start in Plank Pose. It is basically the top of a push-up. You may also place your knees on the floor as a modification if you feel you do not have the upper body strength for this pose. Plank is a very dynamic posture and can add great upper body and core strength. Be sure to feel an energetic movement forward through the crown of your head. At the same time, feel an energetic movement through the heels of your feel. It should feel like you are extending in opposite directions. Further, be sure to engage your core by drawing your navel up toward your spine on an exhale. Maintain this bodily sensation as you move into Side Plank.

Keep your right hand on the yoga mat as you open your body sideways. Your left leg will be stacked on top of the right and your left hand will be reaching up to the ceiling. (Modify the pose by placing your right knee on the floor directly under your hip to help support this posture.) In this posture, feel free to stack your feet (the inner edges of your feet will touch), or stagger your feet so one is in front of the other for greater stability.

So that there isn't too much pressure in your wrist and shoulder, gently push your pelvis forward on an exhale and lift your left hip up toward the ceiling. You will create a bit of a bend in the body that will send energy and strength down the legs and core body so that the arm does not take the load of this pose. If you are able, left your left leg up so it is parallel with the floor. Keep extending that leg and foot toward the wall to maintain energy in the leg. Also, feel the right inner thigh lift up toward the left inner thigh. This, too, provides great stability for the pose. In this "star" shape, you are now in Vasisthasa - the most excellent and best pose! Hold for 5 slow breaths, return to plank, then proceed to the other side.

While in Side Plank Pose, you will feel the entire body shine; it is fully engage from head to toe. The energy you experience while performing this posture can help you in everyday life situations. When you're down, confused, lacking self confidence, or you don't feel motivated, re-energize your body, mind and spirit with this excellent posture.

Namaste.

Get Up! Move Forward!

It's summer time and it's time to get out and enjoy the pleasant weather and get back to nature. No more time for just sitting around! Get out and enjoy life! Practice this next pose as a reminder to be playful, live a little, and have some fun out there! Life is too short, right??

Upward Facing Dog (Urdhva Mukha Svanasana)
This is a very common pose that is within the familiar Sun Salutation. It is a pose that offers upper body strength (arms, shoulders, chest), hip flexor opening, and a back bend to increase low back strength. Also, practice Upward Facing Dog as an intentional pose to remind us to get up and move forward. Take action over your own life and see what is waiting for you out there.

Start by sitting in Easy Pose (a crossed-legged position) on your yoga mat. Set your intention with a few breaths. Clear your mind, think of something you'd like to do today. Perhaps do something you haven't done for a long time or try something that is brand new to you. After you have set your intention, roll over and lie on your belly.

Place your hands along the side of your body so your thumbs are able to touch the lower two ribs. Your elbows will be bent and be sure you can press your elbows in toward your body. Also, press your hands firmly into the floor to create a strong foundation. This is the set-up for the pose so that you can move into it safely and effectively. You may notice (especially is you're able to see yourself in a mirror) that the bend in your arms form a right angle. This is ideal to lift up into the pose.

Extend your legs out behind you on the floor. The tops of your feet will be pressing into the mat and your toes pointed toward the back of the room. With an inhale, press your hands into the floor to lift your upper body off the mat. Fully extend your arms. Your shoulders should pull down away from your ears. As you lift, also lift your hips off the mat. This will help protect your lower back since you are in a minor back bend.

This could be the end of the pose, but let's make this a little bit more dynamic! You have already done the action of GETTING UP by lifting your upper body into the posture. Now it is time to MOVE FORWARD! As you press your hands fully into the floor, feel as if you are dragging your body forward. Allow your heart to open and move toward the wall in front of you. Squeeze your shoulder blades behind you for added support, strength, and movement. As you "drag" yourself forward, press the tops of your feet into the floor so that your knees also lift away from the mat. It will feel like you are in motion while performing this yoga pose. Keep your gaze forward. See what you'd like to achieve for yourself out in front of you and move toward it. Hold for at least 5 breaths. Complete this pose by returning to the floor or moving into Downward Facing Dog. From there, place your knees on the mat and sit back into Child's Pose. Practice Down Dog two more times.

Don't get stuck in old routines. Try something new. Be playful! Have fun! The intention behind this pose can guide you toward your greatest potential.

Namaste.

Bowing To The Pyramid

In some of my yoga classes this week, I have focused on hamstring stretching. There are some great yoga poses that help with lengthening the legs and experiencing greater flexibility. One such pose is called Pyramid Pose (or Parsvottanasana in Sanskrit). It offers a variety of benefits and a great pose to do for a home practice with an intention.

Pyramid Pose
Because this is an intense hamstring stretch while practicing this posture, it is also about balance, focus, lengthening, extension, and honoring.

Start by standing in Mountain Pose with your hands at your heart. Close your eyes. Take time to set your intention. If you've been feeling a little off balance lately, or need more direction, focus, and concentration in your life right now, this is a great pose for you. Further, if you've been lacking some self-confidence or have not given yourself proper attention and care lately, this pose will also help to honor yourself.

Inhale and extend your arms over head. Exhale into a forward fold. (Feel free to bend your knees as much as you need to so you can touch the floor or your toes.) Inhale to extend the spine, lifting up halfway (Monkey Pose), then exhale to lower back down. From here, lift your left foot and place it directly behind your right foot (about 1 1/2 feet behind the other). Have all ten toes pointing directly forward. It will feel and appear as if you're standing on a painted line on the floor. (If this is too challenging to maintain your balance, simply step the foot out slightly.) Root back into your heels (try lifting your toes.) You legs are completely straight.

Lift to extend your spine, as if moving into Monkey Pose, and hold this position. Feel free to keep your fingertips on the floor. If you cannot reach the floor, then use a block or two underneath your hands to help maintain this posture. If you can hold your balance here, reach your arms directly behind you. They will be parallel to the floor. Engage your core (abdominal muscles) by exhaling and drawing your navel into your spine. This will help you with the balancing portion of pose. Feel as if you have a pair of hands holding onto your hips that are gently pulling you back. This will help to square out the hips. As you feel the imaginary tug on your hips, resist the pull by continuing to extend your spine forward. Here, you will feel an dynamic stretch in your hamstrings. You can even use your own hands on your hips to create that light tug. Further, this is a balancing pose, so take care to focus on your breathing in order to bring full awareness and concentration to your practice. This is one variation of Pyramid Pose.

To go deeper into this pose, place your hands on the floor on either side of your front foot. (Use blocks if needed.) Fully extend through the spine with an inhale, then, as you exhale, draw your heart closer to your extended leg. This may heighten the sensation of the lengthened hamstring. Also, you are practicing an honoring to self since you are literally bowing downward. As you hold this pose (for 5-10 breaths) be sure to acknowledge your strengths, talents, and traits.

Release out of the pose by extending the arms forward lifting up with an inhale. Exhale, and step forward, bringing your feet together to Mountain Pose, then bring your hands to heart center. Repeat the sequence to do the other leg.

If the outer portions of your legs, particularly down by your shins and calves, get tight, this pose helps to stretch this portion of the leg. This pose also helps strengthen your back and tones your abdominal muscles. Experience the well-rounded benefits of this pose and any yoga pose. There are certainly physical benefits, but also remember the very important emotional and mental benefits.

Namaste.

Reunion

I am currently in California to attend my high school reunion. It has been 25 years since my graduation. Wow! Where has the time gone?! Needless to say, I will be surrounded by some of my good friends from the 1980's to share stories, families, food, and laughter. Also, while I am visiting the Bay Area, I will get a chance to visit my immediate family and friends from my neighborhood. It will be a grand reunion.

I write this because it reminds of the definition of yoga. The Sanskrit word, yoga, literally means "yoke." I have also heard the ancient word interpreted as "joining" or "union." As we practice the asanas (postures) we move and breathe with the intention of joining Mind, Body, and Spirit. The yoga postures are the vehicles that help us to begin that journey.

As a celebration of the yoga practice, as well as the re-union of friends and family, I offer to you a home practice that reminds us of the unions we have established in our lives.

Bring to Mind those that are important to you: good friends, family members, classmates, yoga friends, work colleagues, etc. Bring to Mind those that have been great influences in your life. Create vivid pictures of these people in your Mind's eye as you set your intention for your practice. Perhaps you want to thank them or send good intentions their way.

Practice 3-5 Sun Salutations to bring movement to your Body. The complete Sun Salutation offers stretches, backbends, forward folds, strength, stamina, and cleansing to the Body. This physical discipline allows for greater connection to ourselves as well as greater opening, awareness, and deeper connections to others.

After your Sun Salutes, simply sit in a cross-legged posture (Easy Pose) and become more mindful of your breath (Pranayama). Here, sit in stillness having set your intention and moved your body. In stillness, you heighten the work of the Spirit within you. With this raised energy, you truly see your authentic Self and how you share that Self with your outer world. The Spirit within that is allowed to come to the surface through intention yoga practice is what your friends and family see: it's your Truth.

So, in celebration of your Yoga, Your Internal Union, and your Union with others, move through this simple practice and be thankful for those people closest to you who see you for who you really are.

Namaste.

Blissful Child

At the end of the yoga classes that I teach, I like to offer an opportunity for some restorative poses before resting in Savasana. One of those poses is Happy Baby Pose (Ananda Balasana or Blissful Child). It is a wonderful pose to practice especially if you have tight hips. The hip area is one part of the body that we may store lots of emotional tension. As you move into this posture, perhaps bring to mind any stressors that you'd like to release. Happy Baby Pose, may help in the progression toward that release.

Further, just thinking of the name of the pose, Blissful Child, can be a great reminder of the carefree lifestyle of the child. Young children generally have little or no stress. Recall that time in your life and bring it to the surface as you de-stress in this yoga pose.

Happy Baby Pose
Lie flat on your back and bring your knees toward your heart. While holding onto each knee, gently open the legs toward the outside of your body. From here, lift your feet into the air while keeping your knees very bent. Reach up from the inside of your legs to hold onto the bottoms of your feet. (If you cannot reach your feet, hold onto your ankles instead.) Gently press downward so it feels like your knees are moving toward the floor just outside your body. You may begin to experience sensation in your hips and pelvis as a stretch or release. The pose is appropriately named: it resembles babies lying on their backs as they unconsiously raise their feet into the air. Sometimes, they even have a smile on their faces!

As you're able, press your lower back down toward the floor. This will bring more sensation to this pose, thus, more release. Meanwhile, your entire back and head are on the floor. Hold this pose for 10-20 breaths. It is very healing and relaxing. Complete your practice by resting for a few minutes in Savasana.

Namaste.