Blog Archives

5/22/2014

Backbends in Forward Bends

Practicing forward bends yoga can be a tricky if the hamstrings, hips or lower back are tight and stiff from sitting all day at your desk. When practiced with mindfulness and gentleness, forward bends can be grounding for the mind and emotions as you surrender the heart and head forward. However if forward bends are approached with too much ego and you try to move beyond the body's abiltiy to bend forward, the practice can leave you feeling agitated and uncomfortable.

This week we will practice keeping the lumbar spine as neutral as possible when coming forward. In order to keep this neutrality, begin by lifting the navel away from the pubic bone to lengthen the "zipper" line (where your pants zipper would be) by dropping the pubic bone down and slightly arching the lower back before you come forward. What if you cannot come forward without rounding your back, then keep working on lengthening this zipper line without coming forward to keep the alignment of the spine neutral and comfortable. The forward bend must come from the length in the hamstrings and the flexibility of the hips, not by sacrificing the safety of the lower back.

Supta Padangusthasana (Reclining Big Toe Pose)
Lie on the back with the legs straight.
Variation I: Draw your right knee into your chest and lengthen the left leg onto the floor. Wrap a strap around the ball of your right foot and extend the leg into the air. Reach the hands up the strap until the elbows are straight but the shoulders are still grounded.
Variation II: Hold the strap in the right hand and place a block on the outside of the right hip. Externally rotate your leg and as you exhale, lower the leg directly out to the side so that the outer thigh rests on the block. Extend the foot into the strap and reach the left arm out to the side keeping the left hip on the floor. To release, use the inner thigh to draw the leg up to center.
Variation III: Hold the strap in the left hand and slowly bring the leg across the body as you twist the lower body, keeping the shoulders on the floor and the right arm out to the side. To release, drop the right hip into the floor and allow the leg to follow. Hold each variation for 10-20 breaths.
Therapeutics: Stretches the hamstrings, calves, inner thigh, outer hip and buttock; also releases tension in the lower back.

Thread the Needle
Lie on the back with the knees bent, feet on the floor Cross your left foot over the right knee and flex the ankle.
Variation I: Gently press the upper inner left thigh away from your belly. Hold for 10 breaths, then release and change sides.
Variation II: Draw the legs towards the chest and clasp the hands behind the right thigh. Hold 10 breaths then release and change sides.
Variation III: Cross legs so that knees are stacked and bent. Exhale as you draw thighs towards chest, holding with hands on thighs or shins. Relax lower back and hold for 10 breaths.
Therapeutics: Opens the outer hips and provides traction to the lower back.

Lunge to Parsvotannasana (Intense Stretch of the West Side of Body)
Begin on all fours and bring left foot between hands. Inhale sweep arms forward and up overhead pressing pelvis forward. Exhale and touch floor on either side of foot as you lift left knee off floor and straighten both legs. You may also use blocks under the hands if it is difficult to reach the floor.
Repeat to both sides 5 times with the breath.
Therapeutics: Stretches hip flexors and strengthens legs

Sukhasana with Chair
Sit on edge of folded blanket in front of a chair with legs crossed. Inhale to lengthen the spine and place a bolster vertically in lap. Lean forward on to the bolster which is supported by the chair. Turn head to one side and rest arms in chair seat.
Therapeutics: Gently stretches hips and back, helps to release tension in the back while surrendering the mind.

Baddha Konasana with Chair
Sit on edge of folded blanket in front of a chair with soles of feet together and knees apart, support knees if needed. Inhale to lengthen the spine and place a bolster vertically in lap. Lean forward on to the bolster which is supported by the chair. Turn head to one side and rest arms in chair seat.
Therapeutics: Gently stretches groins and hips; helps to release tension in the back while surrendering the mind.

Upavistha Konasana with Chair
Sit on edge of folded blanket in front of a chair with legs straddling the chair. Inhale to lengthen the spine and place a bolster vertically in front of torso. Lean forward on to the bolster which is supported by the chair. Turn head to one side and rest arms in chair seat.
Therapeutics: Gently stretches inner thighs and groins, helps to release tension in the back while surrendering the mind.

Reclining Twist
Lie on back with knees bent and feet on floor. Shift hips to the left a few inches from center. Draw the knees into the chest and release legs to the bolster on the right. You may use right hand to hold down outside of left knee. Reach left arm back to floor and turn head to the center or to the right.
Hold for 1-3 minutes, then bend knees and draw them up to center, change sides.
Therapeutics: Broadens back of pelvis, stretches outside of legs, gently compresses the abdominal organs

Instant Maui
Lie on back with legs in the seat of a chair. Lift pelvis off floor and place block or a folded blanket under pelvis. Place arms away from sides and palms up. Rest 15 minutes.
Therapeutics: Induces relaxation response, reduces swelling of feet and legs, relaxes lower back
Contraindications: High Blood Pressure

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5/12/2014

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Open Groins

The groins are an often tight and often over looked part of the body. Because we sit in chairs for so many hours of the day the muscles that connect the front of the pelvis to the thighs are locked into a short and tight position. It then can become difficult to extend the hip fully which may put additional pressure on the lower back resulting in a chronically tucked pelvis. This week we will continue our exploration of Svadhisthasana chakra by opening the groins and noticing the effects that this has on the lower back. Enjoy!

Svadhisthasana Mudra
Place cupped right hand on lower belly and hold left cupped hand out from the side of the body with the palm facing upwards and the elbow bent.
Benefits: Brings awareness and breath into the second chakra region, lower belly and pelvis. Nourishes reproductive and lower digestive organs, enhances a sense of contentment and serenity.

Cat/Cow Tilts
Cow: Begin on the hands and knees, toes pointed. Inhale lift the sternum forward and drop the pubic bone back between the legs to arch the spine.
Cat: Exhale round the back and drop the head and tail bone towards the floor.
Repeat with your breath 10 times.

Anjaynasana to Runner's Lunge (Pose of Devotion)
Begin on all fours and bring left foot between hands. Inhale sweep arms forward and up overhead pressing pelvis forward. Exhale touch floor on either side of foot as you press pelvis back evenly and extend chest over the straight leg. You may also use blocks under the hands if it is difficult to reach the floor.
Repeat to both sides 5 times with the breath.

Baddha Konasana (Bound Angle Pose)
Sit with the soles of the feet together and the knees apart. Sit on the edge of a folded blanket if needed and the knees apart. Hold for 10 breaths.
Variation I: Place block between the feet on the narrow width, press heels into the block as you extend the knees outward (not downward!). Hold for 10 breaths.
Variation II: Place block between the feet on the middle width, press heels into the block as you extend the knees outward (not downward!). Hold for 10 breaths.
Variation III: Place block between the feet on the widest width, press heels into the block as you extend the knees outward (not downward!). Hold for 10 breaths.
Variation IV: Place block under the feet, press heels into the block as you extend the knees outward (not downward!). Hold for 10 breaths.

Virabhadrasana I (Warrior I)
Begin standing in Tadasana. Step right leg back about three feet keeping feet hips width apart. Keep left toes turned forward and right foot turned slightly out. Turn hips gently towards front foot and balance weight on both feet. Inhale arms overhead. Exhale and bend front knee. Draw belly up and release tail bone towards floor.
Hold 5-10 breaths then release and change sides.

Adho Mukha Svanasana (Downward Facing Dog)
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in.
Hold 1-3 minutes, release into Child's Pose.

Supported Setu Bandha with Extended Leg
Lie on back with knees bent and feet on floor. Inhale and raise hips off floor, placing block under sacrum.
Variation I: Variation I: Keep right knee bent and extend left leg placing foot either on a wall or the heel on the ground and lengthen the leg. Hold for 10 breaths, then release and change legs.
Variation II: Keep leg extended and draw other knee into the chest. Make sure the sacrum is even on the block. Hold for 10 breaths, then release and change legs.

Supta Baddha Konasana (Reclining Bound Angle Pose or Queen's Pose)
Sit in front of two long-fold blankets or a bolster parallel to mat. Place soles of feet together and let knees move apart resting on blocks or bolster. Place looped strap around back of pelvis between thighs and over outside edge of feet to help lengthen low back. Lie back over bolster and place blanket under head. Rest 5-15 minutes, then release

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5/5/2014

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Z-Pose Full Series

The Z-Pose series is something that I often teach in my public classes because it works the right and left sides of the pelvis in a non-neutral position. If you have imbalance in the pelvis, which many of us do, this series is a wonderful way to open the hips and groins and keep the lower back supple. Here it is in it's entirety. Enjoy!

Z-Pose Hip Press
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. Place left hand on floor beside hip and right hand on hip.
Inhale press right hip forward (you can also reach right hand diagonally up toward ceiling).
Exhale release hips back to center (releasing right hand towards right toes).
Repeat 5-10 times per side with the breath.
Therapeutics: Strengthens the gluteus medius muscle, brings movement and fluidity into the pelvis.

Z-Pose Cat/Cow
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee, hands on hips.
Cow: Inhale arch back lift head tilting tail back. Drop pubic bone towards floor and belly forward. Draw elbows back to open the chest.
Cat: Exhale round back engaging lower abdominal muscles. Tuck tail under, round upper back and drop head bringing elbows forward to open upper back.
Repeat 5-10 times per side with the breath.
Therapeutics: Re-balances the musculature and energy of the pelvis.

Z-Pose Dolphin Dives
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee.
Turn the torso to the left and place hands on either side of left knee.
As you exhale curl tail bone under lean slightly back, bend elbows and drop torso forward.
As you inhale scoop chin, chest and belly forward and up.
Repeat 5-10 times per side with the breath.
Therapeutics: Brings movement and fluidity into pelvis. low back and abdomen.

Z-Pose Pigeon
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. Turn the torso to the left and line up the navel to the left knee. Walk hands out on either side of left knee. Lay forward supporting on arms on floor, rest head on hands or blocks.
Hold for 10-20 breaths.
Therapeutics: Opens the outer hip and stretches the lower back. In this alternative to Eka Pada Rajakapotasana less weight is placed on the knee which makes it easier for those with arthritis.

Z-Pose Lift
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. Place left hand on floor behind you as you inhale and press hips forward bringing right arm overhead. Exhale and return to seated position.
Repeat 5 times with the breath
Therapeutics: Stretches Psoas of internally rotated leg, stretches abdomen and provides a gentle back bend.

Z-Pose Twist
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee.
Variation I: Place both hands on the floor to the outside of the left leg and twist torso so that the right hip comes off of the floor. Extend lower abdomen and either keep arms straight extending up the spine toward the crown.
Variation II: Or you can try coming down on the forearms for a deeper lumbar twist.
Hold up to 10 breaths
Therapeutics: Deeply twists the lumbar and thoracic spine.

Z-Pose Sidebend
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee.
Variation I: Place right forearm along the inside of the right leg, palm cupped upwards. Place left hand over right shoulder.
Variation II: Inhale and reach left arm up and gently arc it over the head as you side bend to the right. Hold for 5-10 breaths then release back to the center.

Z-Pose Forward bend
Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee.
Variation I: Place the hands on the floor in front of the left shin. Reach the heart forward keeping the sit bones grounded into the floor.
Variation II: If it is available to you, you may also come down to the forearms for a deeper stretch. Hold for 5-10 breaths, then release back up to a seated position.

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Backbends in Forward Bends

Open Groins

Z-Pose Full Series

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