Vinyasa Pose of the Month for January – Planks

Yoga is a balance of strength and flexibility.  We need to be strong but not rigid.  Being strong gives us a firm foundation and clear boundaries.  Being rigid keeps us stuck, frozen in one place.  In being flexible, we need to be resilient, able to change and go with the flow, but not so flexible that we can be pushed over.  This is as true in our yoga postures as it is in life.

We will begin this year by developing our strength by working our core in the various forms of Plank Pose.  Our core connects our upper body and lower body together, protecting our spine and integrating our postures. Think of Plank Pose as Tadasana in alternate relationships to gravity using different arm positions.   Tadasana is the first version of Plank.  Use this posture to check your alignment for each of the other versions.  Each version of Plank should still look like Tadasana.

There is Plank pose with the arms held straight out in front of the body.  You can do Plank pose on your hands or on your forearms.  The forearm version is not just for people who have wrist issues.  When practicing Forearm Plank, make sure that you keep your forearms parallel.  In either version of Plank, make sure your hips are in line with your body, not high like a tent and not low like a hammock.  There is also a moving version of Plank called “walking plank”.  This is where you transition back and forth from Plank on your hands to Plank on your forearms, one arm at a time.

Caturanga Dandasana, or Low Plank is a harder version of Plank and relies more on upper body strength than just core.  Make sure that your elbows are stacked over your wrists and your shoulders are kept in line with your elbows as you hold this pose.

The next version of Plank Pose is with the arms straight out from the shoulders in the side plane.  This is Side Plank or Vasisthasana. It works your oblique muscles, or the abdominal muscles that wrap around the side of your body.  Even though the body is tipped over sideways, it should still look like you are holding Tadasana.  Don’t sag or arch!

You may have never thought of Handstand as a version of Plank, but it is Plank with the arms overhead.  Again the body should look the same way it does in Tadasana.  It should not look like a banana.  If the ribs flare out you have lost your core.  Of course, there is a Scorpion version of Handstand that is more difficult.

Reverse Plank is the last version, with the arms in the back plane of the body.  This works the muscles in the back plane of the body including your hamstrings and glutes.  People often think of core as just abs, but the posterior chain muscles are just as important to keeping our spine stabilized, supported and our posture well integrated.

Working our core in these versions of Plank Pose will set us up for a great beginning to a New Year!

I’ll see you in class!

Karin

Learning to Relax.

The pose of the month for December is Savasana.  That does not mean that we will spend the entire class in Savasana.  Just like every other pose of the month, we will spend maybe 10 or 15 minutes working on the featured pose.   (And, if you are lucky, you will get a lovely Savasana assist by yours truly!)

So what do we need to work on in Savasana?  Aren’t we just supposed to relax and do nothing?  Absolutely, but how many of us can do so?  I know many students who cannot stay for Savasana.  They don’t see the value in “doing nothing”.

But relaxation is so important, it breaks the stress cycle.  We all know how stress is bad for our body and immune system. (You can read about how harmful stress is for your body here.)  While we cannot avoid stress in our lives, we can take steps to promote relaxation and Savasana is one of those ways.

We live in a high stress society.  I am amazed at how many people cannot relax.

All during class I am cueing, cajoling and encouraging my students to engage this, or straighten that, or hug towards the midline, or extend out.  When we finally get to the end, it is time to relax and let go.  Often a strong and sweaty practice is conducive to letting go.  But, I am surprised at how much tension some students can still be holding onto in their bodies during Savasana.

Sometimes during final relaxation, I will go around and adjust a few people. I usually let people know I will be doing this so I don’t startle anyone (and I allow people to opt out).   I approach them quietly and touch them gently before lifting their arm up and slowly wiggling it.  If they are relaxed, the arm should move like the empty sleeve of a jacket.  But more often than not, the arm comes up rigidly and the person moves the arm with me, anticipating which way I am going to wiggle it.  Some students are unconsciously helping me, even though I tell them I don’t want them to help.  It is not unusual for the arm to stay up in the air even after I have let go of it.  When I quietly tell the person that if they were relaxed, the arm would not stay up in the air by itself, they often smile and let the arm down.  Then I begin again.  I ask students to “let go”, to “play dead”, “relax”.  Some people simply cannot do it right away.  It takes practice.  We are so used to being on guard, to protecting ourselves from being taken advantage of, of not allowing ourselves to be vulnerable.  The result is that we cannot let go.

I discovered what I need to do is to prepare people for relaxation; to tell them at the beginning of class what they need to do at the end, to describe what I see and feel in people’s bodies when they are tense.  This seems to help a lot.  In a society that values doing over being, we need instructions on how to relax.

Here are some tips on how to relax:

1. Plan a place and time to relax (if this is done outside of your regular yoga class.) Showing up is 80% of the work!

2. Determine the amount of time you have to relax and set a timer. It is easier to relax when you know how much time you are willing to give.

3. Make yourself comfortable. You should be lying down on the floor.  Place a blanket under you if the floor is hard and you are not on carpet.  Use blankets, bolsters or pillows to support your body in away way to insure you stay comfortable.

4. Make sure you are warm. As you lay still you will feel cooler than when you were moving, particularly if you were sweaty.  Put on an extra shirt, socks or even cover yourself with a blanket.

5. Use an eye pillow, if you like, or cover your eyes with something like the sleeve of a shirt or a hand towel. This does two things for you: First, it creates darkness which is more conducive to relaxing.  Second, it weighs the eyes down and helps to keep them from moving around.  (You don’t need something heavy on the eyes, just a gentle suggestion of weight.) Eye movement stimulates the brain and we want the brain to slow down as part of the process of relaxing.

6. Commit to stillness. Sometimes when I lay down for Savasana I may feel as if I am too fidgety to relax and all of a sudden I have these itches and twitches and urges to move.  90% of the time, if I ignore these urges, they will go away.  It seems that they are the mind’s resistance to staying still.  The mind wants to be stimulated.  If I am able to resist movement I begin to relax.  Now, 10% of the time, you may actually have to scratch that itch, move your leg or grab another pillow.  You have to use common sense here, but don’t be fooled by your restless, monkey mind or you will never be able to relax.

If you don't have the time or inclination to relax at home make sure you come to class during the month of December to work on it.  You’ll be glad you did!

Come on!  I know what you really come to class for:

I’ll see you in class!

Karin

Savasana or Final Relaxation Posture

The word Sava means a corpse.  In Savasana you are meant to imitate a corpse, to play dead.  This is often the hardest pose.  I know some students who cannot stay for Savasana because they see it as a waste of time; they cannot stay still.  By remaining motionless for some time and keeping the mind and body still while you are fully conscious, you learn to relax.  In the beginning, you may fall asleep.  This is ok.  It just means that you are really tired and probably are not getting enough sleep.  However, after a while, you should not fall asleep.  Conscious relaxation invigorates and refreshes both the body and the mind.  With practice, the mind learns to follow the breath, stay focused and fall into light meditation.  The posture is then extremely restorative and refreshing.

During the month of December, we will focus on Savasana.  It’s not that we will spend more time doing Savasana, we just might focus on different versions of it:  supported, side-lying, or prone.  The busy days preceding the holidays are often a great opportunity to practice conscious relaxation.  It is especially important to maintain your yoga practice and to find some time every day to sit quietly and meditate.

Pose of the Month for October - Tittibhasana or Firefly

The word Tittibha means an insect like a firefly.  This is an arm balancing pose where the torso and legs are in a Wide-legged Seated Forward Fold and the arms are doing the same work as in Crow.

That should give you an idea of some of the warm ups and modifications for this pose:  either seated or standing Wide-legged Forward Folds  and Crow.

Since this pose requires a deep forward folding ability we will be working on stretching the hamstrings and glutes in postures like Triangle, Pyramid and Gate Pose.

In addition, we will keep working on opening the hips with poses like Warrior II, Cobbler's Pose and Lizard Lunge.

We’ll stretch the upper back with our arms in Eagle pose.

Since this pose starts from a squatting position, you should expect to work on stretching the quads and calves in order to come into a deep squat.   Oh, and let’s not forget some abdominal work in Boat Pose. Does that have your mouth watering for the month of October?  I hope, so.  I am excited.  And don’t worry; “While it is nice to have an end to journey towards, it is the journey that matters in the end.”  (Ursula LeGuin)   I’ll talk you through it.  It will be fun!

I’ll see you in class!     Karin

The King of Asanas - Sirsasana or Headstand

Sirsa means head, Asana means posture. This posture is head posture or Headstand.

One time, many years ago, my doctor was asking me about my yoga practice.  I was suffering from headaches and I told him that if I did my yoga practice and did Headstand, that my headache would go away.  He told me that if God wanted us to stand on our heads, he would have built us upside down.  I decided to not talk to my doctor about my yoga practice anymore.  He couldn’t understand why on earth anyone would want to stand on their heads.

As a yoga teacher, I realize that Headstand is not for everyone.  But I like to do it, and I feel that it helps me focus, gain clarity and get a new perspective on things. If you look in Light on Yoga,  Mr. Iyengar will tell you that it is good for a lot of other things as well.  He calls it the King of all Poses.  He says that its mastery gives one balance and poise, physically and mentally.  And it used to help a lot with my headaches!  In yoga we regularly engage our bodies in different relationships to gravity to help build strength, awareness and integration.   As part of my Iyengar yoga practice, we did Headstands regularly.  I think regularly is an important word here.  I don’t think doing random Headstands is a good idea.  And I think that students who come in new to an ongoing class should be patient and wait until they are ready and strong enough to do Headstand.

How do you know that you are ready and strong enough to do Headstand?  First, the idea of doing Headstand doesn’t strike fear into your heart.  Doing a pose with fear causes you to contract.  Moving into any pose with fear and contraction is not good.  Second, that you have no neck issues to start with.  Third, your neck is strong.  Lastly, you know how to muscularly engage your body to make it strong and stable, not loose and floppy.  Mr. Iyengar often describes this as being “poker stiff”.  Stiff is not often a word you would associate with yoga, but it means that one part won’t sag, think of the whole body as being engaged.  Sagging in Headstand, especially in the neck is not desirable.

As we work on Headstand this month, I would like to offer a few alternatives for those of you who might not be ready to go upside down.  First, let me say that I am not a big fan of Legs-up-the-Wall Pose as an alternative for Headstand. Headstand is a fiery pose, it heats you up, and it demands a lot of energy.  Legs-up-the-Wall-Pose is not a fiery pose, it is cooling and it does not demand any energy. It is very relaxing.  It is a good alternative for Shoulderstand, but not Headstand.  If you are doing an alternative pose, it should be form-wise and energy-wise related to the main pose.  Here are some suggestions for alternatives to Headstand:

Sitting or standing upright, with your hands clasped behind your head (like Headstand), supporting a blanket on your head and forearms. (This is more taxing than it looks!) (Sorry the picture is out of focus.  I’ll have to take a new picture!)

Doing “Airplane” on your knees, with your head into the wall.

Doing Dolphin Pose.

Dolphin Pose

Horizontal Headstand. This is where you are supine with a block under your head, your shoulders and your heels.  You press into your heels and lift your buttocks off the floor. To make this feel even more like the real thing, interlace your hands behind your head and draw your elbows towards each other so that they are shoulder width apart.

(Sorry, I don’t have a picture of this one, yet.)

You may wonder how come I don’t mention right angle Headstand (like right angle handstand).  The simplest explanation is that if you are not perfectly vertical in Headstand, then the angle will put strain on your neck.  This is less critical in handstand where you adjust your shoulders to the angle of your pose.

Every pose has its benefits and its detriments.  Every pose has a counter pose to offset its detriments.  The counter pose to Headstand is Shoulderstand.  If I teach Headstand in my classes, I usually end with Shoulderstand.  Fish is the counter pose to Shoulderstand; and the counter pose to fish is Savasana.

This will be an exciting month as we work on going upside down.  I hope that this is enough to get you started.  If you have any questions, feel free to ask me.  Here is a link to some FAQ’s about Headstand to check out first.  I’ll see you in class!

Karin

Pose of the Month - Dwi Pada Viparita Dandasana

Dwi means two

Pada means foot,

Viparita means reverse or inverted

Danda means staff pose

This pose is called “Both Feet Inverted Staff Pose” – got it!??  Sometimes the English translation is more obvious, not so with this pose, I think.  This pose is a deeper backbend than wheel, or Urdhva Dhanurasana.  In Dwi Pada, as it is often referred to, the forearms are on the ground, and the legs are straight.  Mr. Iyengar must think this is hard because he rates this pose a 24/60 where as Urdhva Dhanurasana, or Wheel, is a 7/60.

All of the work we have been doing for Scorpion in July will be put to good use as we focus on more back bending in August.  We will continue to open the shoulders, quads and abs and continue to strengthen the legs and core.

Pre-requisites for Dwi Pada are Cobra, Up Dog, Locust and Bow.  Forearm Balance is a great precursor to this posture as well.  Not to worry if you aren’t ready for this asana.   There will always be plenty of modifications.  Instead of doing Dwi Pada, you can be working on Urdhva Dhanurasana (wheel) or Setu Bandha Sarvangasana (bridge).  All of these poses fall under the same category of backbends.  Each one is a variation of a supine backbend and as such they all have similar benefits: they all tone the spine by improving its strength and flexibility and they improve and aid digestion by toning and strengthening the abdominal organs.  These backbends are all invigorating poses, often recommended for relieving depression; and, in India, they are often prescribed for the treatment of cardiovascular ailments*.  There are also supported versions of this pose, to make it more accessible.  Don’t be surprised if you also see a lot of headstands in the coming month.  One way into Dwi Pada is from Wheel, the other way into it is from Headstand.  With all the work we’ve been doing on opening the body in Scorpion we should be ready to play with Dwi Pada.   Keep practicing.  Remember, it’s not about the posture, it’s about the practice!

I’ll see you in class!      Karin

*Please see your doctor about this before self-prescribing.

Pose of the Month: Vrischikasana (Scorpion Posture)

You can see how this posture got its name; it looks just like a scorpion. There are two versions of Vrischikasana. The first one is done from Forearm Balance, or Pinca Mayurasana. This is an easier version of Scorpion to balance in, but it also requires more stretch in the shoulders. The second version is done from Handstand. It is useful to play with both of them.

Prerequisites: You need strength, shoulder flexibility and a deep back bend to do Scorpion.

• Strength: There are two separate areas of strength necessary for Vrischikasana: One is core and the other is shoulders. You can build strength in both of these areas at the same time by practicing your ability to hold the various plank positions. There are four versions of Plank Pose on your hands: forward, to the right side, to the left side and Reverse Plank. In the beginning, try holding each one for 20 seconds. Build up to being able to hold each one for a minute. You can also try holding Plank Pose on your forearms.

• Shoulder flexibility: To do Scorpion and keep your shoulders and your rotator cuff safe, you need to work on stretching your arms overhead. You should be able to stretch your arms overhead and have them be in a straight line with your body without arching your back. If you cannot do this, it is important to work on stretching your shoulders by doing poses like Warrior III with your hands on a ledge, or in Down Dog.

• Back bends: As you can see in my Scorpion, I cannot get my feet to my head, yet. So, it is not necessary to be able to do so to work on the pose, but you should be pretty strong in your Wheel. Try practicing Wheel against the wall. Start by placing your wrist creases at the corner of the wall and the floor. When you lift up into Wheel, move your chest in the direction of the wall. If your chest can touch the wall, you can begin to work on coming down on your forearms in Wheel. Press your elbows against the wall and begin to move your chest toward the wall. Camel is another great pose that will help with your Scorpion. More than Wheel, Camel will also work to strengthen your abs. From Camel, you can progress to what is often called Pigeon Droppings. This is where you drop back from Camel to your hands.

• Arm balances: No matter which of the two Scorpion versions you try, you should be pretty comfortable in Forearm Balance and in Handstand. This doesn’t mean that you have to be able to balance in these poses in the middle of the room, but you should be relatively strong in each one of these at the wall.

Remember not to rush the pose. Take your time and enjoy the process. Set small, achievable goals for yourself and celebrate each time you reach one. You don’t want to get stung by forcing yourself into Scorpion!

Pose of the Month: Kasyapasana (Half Bound Lotus Side Plank)

The pose dedicated to the sage Kasyapa.

Any of the postures dedicated to a sage are among the most difficult poses to work on. They are often arm balances like Kasyapasana, and they take persistence. They are also among the most gratifying to achieve because of the hard work and dedication you have to put in to get them.

You already know yoga is transformational: The practice strengthens your body, focuses your mind, and tempers your nervous system. But the most powerful shift occurs when you realize you can do something you didn’t think was possible. And when you exceed your own expectations, you feel a sense of empowerment that flows into every facet of your life.

For many students this occurs when they finally achieve an arm balance. Watching someone perform a challenging pose can be inspiring, and they may make it look deceptively easy. The process of breaking down a posture and working on its individual parts can be a fun challenge if you allow it to be.

Kasyapasana is a combination of Side Plank and Half Lotus with a bind. Most arm balances require core and shoulder strength. But this arm balance also requires hip and shoulder flexibility. The other unusual thing about this particular arm balance is that in most poses that include Half Lotus, the hip is flexed. This makes it easier to bind the foot. Kasyapasana makes it more challenging by extending the hip.

To work on this arm balance, we will work on the following poses:

For the core strength: Side Plank and Side Plank with Tree Variation