I know it's been a little while - I'm still here and still managing to fit my practice into the holiday season. Yoga is the perfect counter to hustle and bustle!
Recently I've started experimenting with seated poses. I chose two of the first poses I learned - Baddha Konasana(BK) and Upavistha Konasana (UK). Wow. These poses ended up opening my eyes before my hips and inner thighs. The variations of the poses I had settled into as my "practice" were just part of setting up for the full expressions of Iyengar's versions of the poses.
In UK, the second step after separating the legs, is to "catch the big toes between the respective thumbs and index fingers". That's where my work has been for the last week. I am still not flexible enough to get there on my first try, but with sufficient warm up I can get there the second time around. This is where my work will remain for now.
In BK, Iyengar enters the pose in two steps by first bringing the feet back with the knees up, then bringing the soles together and separating the knees. I had always moved into the pose in one motion. Somehow the two step process encourages my knees to the floor more effectively. Holding this pose feels good. The next step is getting my chin to the floor (who knew???) That will take some work.
It really is fun to learn how much I still have to learn :) Namaste.
Monday, December 14, 2009
Tuesday, November 24, 2009
Back to basics
For the past few days I have been working on two of the first standing poses I ever learned - Virabhadrasana II (Warrior II) and Utthhita Parsvakonasana (Side Angle Pose, or PVK for short). For both of these poses, Iyengar mentions stretching the hamstrings of the back leg. My first reaction was something like,"How can you not stretch the hamstrings???"
One thing I have learned from this Light on Yoga in general, is that although Iyengar does not say a lot about each pose, what he does choose to call attention to almost always makes a difference. So, for both poses I focused on keeping my hamstrings long and open as I bent my front knee. It made a difference. That small addition of awareness helped me go more deeply into each pose, and feel more solid.
The next thing I keyed in on in PVK was "moving the chest up and back". It took me a few tries to understand what this motion was. I found that when my bottom hand was on the floor (I couldn't quite get it flat) it was harder to engage this shift than when my hand was on a block (palm flat). I knew when I found it because I immediately senses more extension through my back body. The grounding of the palm made the difference.
It was one of those days when yoga was my elixir...I am grateful for finding such an amazing practice and grateful for all the other things in my life that have followed.
I hope that your holiday is filled with joy and gratitude as well. Happy Thanksgiving!
One thing I have learned from this Light on Yoga in general, is that although Iyengar does not say a lot about each pose, what he does choose to call attention to almost always makes a difference. So, for both poses I focused on keeping my hamstrings long and open as I bent my front knee. It made a difference. That small addition of awareness helped me go more deeply into each pose, and feel more solid.
The next thing I keyed in on in PVK was "moving the chest up and back". It took me a few tries to understand what this motion was. I found that when my bottom hand was on the floor (I couldn't quite get it flat) it was harder to engage this shift than when my hand was on a block (palm flat). I knew when I found it because I immediately senses more extension through my back body. The grounding of the palm made the difference.
It was one of those days when yoga was my elixir...I am grateful for finding such an amazing practice and grateful for all the other things in my life that have followed.
I hope that your holiday is filled with joy and gratitude as well. Happy Thanksgiving!
Monday, November 16, 2009
The second time around
Tonight I revisited trikonasana (triangle) and ardha chandrasana (half moon). Actually, I have incorporated these poses into my practice many times since I first commented on them, so it is more appropriate to say that I "refocused" on them. Now that I am used to some of the modifications, I wanted to observe again from a fresh perspective.
In trikonansana, what I notice most now is that having my palm flat on the floor (block) is quite a wrist stretch! I notice it more on the left, which surprises me because I "mouse" with my right hand.
In ardha chandrasana, what I noticed most tonight is how strongly I have to ground through the inner edge of my standing foot when my arm is at my side. i especially miss the counterbalance of having the top arm extended when I open my front body more, then I really have to focus on GROUNDING.
Is anyone surprised to hear that I also need to focus on grounding in my life? I love yoga lessons!!
In trikonansana, what I notice most now is that having my palm flat on the floor (block) is quite a wrist stretch! I notice it more on the left, which surprises me because I "mouse" with my right hand.
In ardha chandrasana, what I noticed most tonight is how strongly I have to ground through the inner edge of my standing foot when my arm is at my side. i especially miss the counterbalance of having the top arm extended when I open my front body more, then I really have to focus on GROUNDING.
Is anyone surprised to hear that I also need to focus on grounding in my life? I love yoga lessons!!
Tuesday, November 10, 2009
Shaking my tail feathers
Feeling ready to try something different today, I opted for Pincha Mayurasana, or peacock pose. I enjoy arm balances and inversions, and peacock is the perfect combination of both. (For those of you not familiar with this pose, it is similar to a handstand, but you balance on your forearms.)
Two things struck me about Iyengar's description. First, there is a "second stage" to the pose - resting the chin in the hands and balancing only on the elbows. I have never attempted this variation and despite my desire for something different, opted to forego it tonight as well. Second, Inyengar suggests swinging the legs up together from a kneeling position. I have always kicked up one leg at a time. I've practiced this pose for many years, and feel fairly comfortable with it. This was the fresh approach I was looking for...or so I thought.
My first attempt to "swing up" from kneeling did not go as well as I expected, I only made it about two feet off of the floor. For my second attempt, I extended my legs - similar to dolphin pose - and attempted to "swing up". This time I made it a little farther, but I could tell that I was going to need a lot more practice to master this technique.
I revisited Iyengar's description and decided to kick up my usual way and focus on a more subtle change. Just before bringing the legs overhead, Iyengar says to "stretch the neck and lift the head up as high as possible". I typically look forward between my thumbs when kicking up, this time I really lifted my head and kicked. Lo and behold, as both legs rose, they seemed to naturally stop, aligned right over my body. I felt solid. I still practice the pose against the wall, but this time I did not need it. I tried again, kicking up with my opposite leg. This time I needed the wall to stop my momentum, but it was still easier than usual to kick with my "off" leg.
It was a good practice and a fun discovery. Definitely worth squawking about!
Two things struck me about Iyengar's description. First, there is a "second stage" to the pose - resting the chin in the hands and balancing only on the elbows. I have never attempted this variation and despite my desire for something different, opted to forego it tonight as well. Second, Inyengar suggests swinging the legs up together from a kneeling position. I have always kicked up one leg at a time. I've practiced this pose for many years, and feel fairly comfortable with it. This was the fresh approach I was looking for...or so I thought.
My first attempt to "swing up" from kneeling did not go as well as I expected, I only made it about two feet off of the floor. For my second attempt, I extended my legs - similar to dolphin pose - and attempted to "swing up". This time I made it a little farther, but I could tell that I was going to need a lot more practice to master this technique.
I revisited Iyengar's description and decided to kick up my usual way and focus on a more subtle change. Just before bringing the legs overhead, Iyengar says to "stretch the neck and lift the head up as high as possible". I typically look forward between my thumbs when kicking up, this time I really lifted my head and kicked. Lo and behold, as both legs rose, they seemed to naturally stop, aligned right over my body. I felt solid. I still practice the pose against the wall, but this time I did not need it. I tried again, kicking up with my opposite leg. This time I needed the wall to stop my momentum, but it was still easier than usual to kick with my "off" leg.
It was a good practice and a fun discovery. Definitely worth squawking about!
Thursday, November 5, 2009
Be still my restless mind
Inspired by Laura's recent post (see Anandaville, November 3, 2009) and a rare sense of indecision when I came to my mat tonight, I opted to focus on savasana, or corpse pose.
I read through Iyengar's descriptions - jaw, tongue and pupils relaxed, breathing deep and fine, mind still. I can still my body without too much effort. The breathing really depends on the day, and today was a very good day because my entire being felt light. It's that stilling of the mind that I really need to work on...two out of three ain't bad.
One thing I know for sure, I almost always cut my savasana short during my home practice, Iyengar suggests 15 - 20 minutes. I don't usually time it, but I would guess that I rarely give it more than five minutes. I split the difference and set my timer for 17 minutes, then settled in and focused on my jaw, tongue, pupils and breath. Everything felt good, still and soft, and then it all began, a steady flow of thoughts and my attempts to release them.
'How will I describe this in my blog?' Let it go.
'I wonder how almond milk will work in the sweet potatoes?' Let it go.
'Wow, remember that time savasana brought you to tears?' Let it go.
'What will I say about this in my blog?" Let it go.
The thoughts slowed, and may have even stopped for a few moments when I heard my cat breathing, he loves to be with me when I practice. (This is the ONLY cat I have ever had who breathes audibly!) I'm pretty sure his mind was clear, but my deep relaxation was broken and I found myself wondering when the timer would go off.
Considering this was my first attempt at a non-abbreviated savasana, I was pleased. next time I will try it without the cat!
I read through Iyengar's descriptions - jaw, tongue and pupils relaxed, breathing deep and fine, mind still. I can still my body without too much effort. The breathing really depends on the day, and today was a very good day because my entire being felt light. It's that stilling of the mind that I really need to work on...two out of three ain't bad.
One thing I know for sure, I almost always cut my savasana short during my home practice, Iyengar suggests 15 - 20 minutes. I don't usually time it, but I would guess that I rarely give it more than five minutes. I split the difference and set my timer for 17 minutes, then settled in and focused on my jaw, tongue, pupils and breath. Everything felt good, still and soft, and then it all began, a steady flow of thoughts and my attempts to release them.
'How will I describe this in my blog?' Let it go.
'I wonder how almond milk will work in the sweet potatoes?' Let it go.
'Wow, remember that time savasana brought you to tears?' Let it go.
'What will I say about this in my blog?" Let it go.
The thoughts slowed, and may have even stopped for a few moments when I heard my cat breathing, he loves to be with me when I practice. (This is the ONLY cat I have ever had who breathes audibly!) I'm pretty sure his mind was clear, but my deep relaxation was broken and I found myself wondering when the timer would go off.
Considering this was my first attempt at a non-abbreviated savasana, I was pleased. next time I will try it without the cat!
Monday, November 2, 2009
Adding a little twist
I was feeling a little lethargic after a long day at work. Twisting sounded lovely. So, what pose did I choose - Parivrtta Trikonasana, a pose I have never really felt "good" doing.
On my first try, I rotated into the pose in one flowing motion down to the block (not part of Iyengar's instructions) on the inside of my right foot (also not part of Iyengar's instructions, but there is something to be said for knowing your body). In the pose, I felt totally askew almost to the point of wondering if I might risk pulling something and I couldn't quite work out the right adjustment. I didn't even hold the pose for 30 seconds. Second side, same story.
On my second attempt, I decided to focus on receiving the pose - letting it find it's way into my body, rather than forcing my body into the mold of the pose. As I moved into the pose I found myself beginning the rotation from the inside heel of my back leg and allowing the twist to work all the way up my spine, rather than including the leg as an afterthought as Iyengar's wording seemed to suggest when I read it. This time, when my hand found the block, everything felt softer. And, although I could tell my alignment was not ideal, I was able to make a few adjustments and hang out in the pose for a while on both sides.
An added bonus...reward?...in savasana my upper back felt open and amazing. It stood out very clearly because this is normally a very silent area for me. There might be something to this technique. It certainly merits some more experimentation.
On my first try, I rotated into the pose in one flowing motion down to the block (not part of Iyengar's instructions) on the inside of my right foot (also not part of Iyengar's instructions, but there is something to be said for knowing your body). In the pose, I felt totally askew almost to the point of wondering if I might risk pulling something and I couldn't quite work out the right adjustment. I didn't even hold the pose for 30 seconds. Second side, same story.
On my second attempt, I decided to focus on receiving the pose - letting it find it's way into my body, rather than forcing my body into the mold of the pose. As I moved into the pose I found myself beginning the rotation from the inside heel of my back leg and allowing the twist to work all the way up my spine, rather than including the leg as an afterthought as Iyengar's wording seemed to suggest when I read it. This time, when my hand found the block, everything felt softer. And, although I could tell my alignment was not ideal, I was able to make a few adjustments and hang out in the pose for a while on both sides.
An added bonus...reward?...in savasana my upper back felt open and amazing. It stood out very clearly because this is normally a very silent area for me. There might be something to this technique. It certainly merits some more experimentation.
Friday, October 30, 2009
Saving the serpent for later
I've been in a great mood all day so I tried bhujangasana (aka cobra or serpent) again, No foot cramps this time! According to Light on Yoga, you start with your hands next to the pelvis. My wrist flexibility, or inflexibility, would not allow my hands anywhere near the pelvis, so I opted for between my lower ribs and waist. I have to say, my first impression of this version of the pose is not good. The angle of the arms leave very little opportunity for working slowly into the pose, it felt like all-or-nothing to me.
I will try this pose again, and try to keep an open mind, but right now I'm ready to snuggle in with my husband, cat and dog while the wind whips the rain around outside. Peace.
I will try this pose again, and try to keep an open mind, but right now I'm ready to snuggle in with my husband, cat and dog while the wind whips the rain around outside. Peace.
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