Blog Archives

9/29/2014

Back Care

This week I am taking a slight diversion from the chakras to share an experience that puts yoga therapy into action. Early in the week I had an experience that taught me again how closely connected the body, mind and emotions really are. After completing a very difficult conversation one afternoon, I got into the car to drive about 20 minutes to teach a class. While driving I worried over the conversation, what I had said, what the other person had said and when I got to my destination, my back had seized up so that I could barely stand up straight. All of that emotion had settled into the part of my body that seems to hold all of my emotional baggage.

Since then I have been working with this sequence to calm the inflammation and regain range of motion. The next time your body reacts to an emotional situation, give yourself the time and space to feel the feelings in your body, where do they live, what might that tell you about yourself? Always with a gentle and non-judgmental attitude, be willing to uncover and discover how tightly knit the mind, body and emotions are and how they ultimately affect one another. If a difficult situation creates pain, then cultivate calm and peace so that the body can regain ease and comfort.

Supported Sidebend
Lie on the side with a bolster or rolled blanket under side ribs and a second bolster to support the head Extend bottom arm between the two bolsters. Begin with both knees bent then try extending top leg in line with the rest of the spine. Raise the top arm overhead and support with the head bolster. Breathe into the rib cage that faces the ceiling. Rest 3-5 minutes per side.
Therapeutics: Opens both sides of thoracic region increasing breath capacity

Salamba Bhujangasana (Supported Sphinx)
Lay on belly with legs together and toes pointed back. Bring forearms to floor with elbows aligned under shoulders and forearms parallel to each other, palms facing down. Lift sternum forward and up through crown of head. If lower back feels vulnerable, engage belly away from floor. Hold 5-10 breaths and release chest to floor with hands under forehead.
Therapeutics: Stretches front of body, creates space between vertebrae

Dwimukham Mudra
While in Sphinx pose, hold the hands open with the palms facing upwards. Touch the tips of the ring and pinkie fingers together.
Benefits: Reduces stress and blood pressure
Benefits: Helpful for anxiety and insomnia

Makarasana (Crocodile Pose)
Lay on the belly with the legs together and the toes pointed. Stack the hands palms down with the elbows out the sides and rest the forehead on the back of the hands.
Therapeutics: Gently stretches the front of the spine

Marjaryasana (Cat/Cow)
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.
Therapeutics: Massages the internal organs and warms-up the muscles along the spine.

Uttana Shishosana (Extended Puppy Pose)
Begin on the hands and knees, feet flexed. Reach the hands forward and press the hips back so that they are directly over the heels. Extend through the sides of the body being careful not to arch to back.
Therapeutics: Provides traction for the spine and warms up the shoulders.

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.
Therapeutics: Strengthens arms and shoulders, stretches back of torso and legs

Krishna's Side Bend
Stand in Tadasana. Cross the right ankle over the left by turning the right knee out and pressing ball of the right foot into the floor. Krishna is often shown with his feet in this position, hence the name. Press the front of the left shin and outside of the right ankle together. Reach the right arm up over the head, turn the right palm downward with a gently curved arm. Hold the left hand in front of the pelvis, palm upward with a gently curved arm. Side bend to the left and hold for 5 breaths.
Therapeutics: Stretches the side body, encourages breath in the lateral torso, increases balance and focus.

Prasarita Padottanasana (Wide-Legged Forward Bend)
Stand with feet wide apart. Bend forward from hips placing hands between feet. Release spine forward with crown of head facing floor.
Hold up to 1 minute, then return to standing by drawing hands onto hips and lifting entire torso up as a single unit.
Therapeutics: Intense hamstring stretch, opens back of body

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
Therapeutics: Relaxes floor of pelvis, opens belly and chest, creates a sense of safety and calm

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9/22/2014

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Sushumna Nadi

The word "nadi" means river and refers to the 82,000 subtle energy channels that distribute prana, our vital energy, throughout the body. The main central channel is called sushumna nadi is the channel upon which the seven chakras are aligned and flows from the center of the perineum to the crown of the head. As energy moves throughout the system, it flows upwards from our basic needs for survival in the lower chkras towards our most spiritual enlightened connections which are explored in teh upper chakras. This week we will explore asana, pranayama and mudra that balances the flow of energy into sushumna nadi.

Trishula Mudra
Curl the pinkie finger down into the center of the palm. Use the thumb to hold the pinkie finger in place and extend the other fingers straight. Rest the backs of hand son teh lap.
Benefits: Increases concentration and mental clarity
Practice Tips: Use when you are having difficulty accessing your own inner wisdom.

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.
Therapeutics: Massages the internal organs and warms-up the muscles along the spine.

Balasana to Bhujangasana (Child's Pose to Cobra Pose)
Begin in Balasana with the arms overhead on the floor. Inhale keep hands where they are and move torso through arms to come first into a knee plank position with the shoulders over the wrists, the torso and thighs in a straight line. Then exhale back into Balasana. As you inhale a second time, bring the shoulders over the wrists, lift the heart and come into a gentle backbend with pelvis pressing towards floor. Exhale return to Balasana.
Repeat 5-10 times with the breath.
Therapeutics: Alternately stretches and strengthens front and back of body.

Ustrasana (Camel Pose)
Kneel with toes pointed and blocks placed outside the ankles. Bring hands together at the heart. Inhale lift heart and lean back keeping thighs perpendicular to floor and pressing pubic bone forward. Bring hands onto blocks or onto heels.
Hold 5-10 breaths and release.
Therapeutics: Opens front body and stretches quadriceps, psoas and chest.

Purvottanasana
Sit in front of a padded chair or couch. Bend the knees and point the feet slightly inwards. Press the hands on the floor beside the hips with the fingers facing forward and draw the shoulders down the back. As you inhale press into the hands and swing the pelvis forward pointing the knees over the feet. Draw the belly up towards the heart and keep the head in alignment with the rest of the spine and rest the head on the seat behind you when you come up. Exhale and release back to the floor. Repeat 5 times with the breath, then hold the position for a few breaths.
Straight Leg Variation: This may also be done with straight legs. As you lift up point the tail bone towards the heels and keep the belly engaged.

Upavista Konasana (Wide-Angle Seated Forward Bend)
Sit with legs apart, no wider than a 90 degree angle. Inhale and sit up tall through front of chest. Can hold onto toes or place hands on floor between legs. Exhale and release forward over legs. Do not round the back.
Hold up to 1 minute, then release.
Therapeutics: Stretches entire back body and the groins

Nadi Shodhana (Alternate Nostril Breath)
Inhale through right nostril, exhale through left nostril, inhale through left nostril, exhale through right nostril, repeat for 10 rounds at a time, monitoring the effects.
Digital Method: With right hand touch index and middle fingers to forehead, close right nostril with thumb and left nostril with ring finger in the sequence above. Do not turn head toward hand but bring hand in front of face. This method has a stronger affect and is best done in a seated position.
Psychic Method: Breathe in and out through alternate nostrils using your imagination. This method has a subtler affect but is easier to do lying down.
Benefits: Balances the sympathetic nervous system (fight or flight) and the parasympathetic nervous system (rest and digest), increases communication between the right and left hemispheres of the brain.

Legs in the Chair
Lie on back with legs in the seat of a chair, or in this case the ottoman. Place arms away from sides and palms up. Rest 15 minutes. This is less of an inversion than Instant Maui but has many of the same benefits.
Therapeutics: Induces relaxation response, reduces swelling of feet and legs, relaxes lower back

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9/12/2014

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Focus & Balance

This week's sequence uses the concept of grounding through the legs to help build focus and balance in both the body and the mind. When balancing be sure to use a drishti, or gaze point. Find something stationary to look at while you are balancing to allow the mind to calm which makes balancing much more easeful.

Jnana Mudra
Touch the tips of thumb and index fingers together, extend middle, ring and little fingers; rest backs of hands on thighs.
Benefits: Helps with concentration and meditation, helps to calm circular thoughts
Practice Tips: Use when suffering from "monkey mind"

Supta Tadasana w/ Block @ Wall
Lie on the back with the feet against the wall. Place a block between the upper thighs and ground and legs into the earth. Squeeze the thighs into the block and raise the arms over the head but make sure that the lower back does not come too far off of the floor so keep the front ribs heavy. You may place an eyebag over the front ribs to encourage them to soften.

Supta Vrksasana
Lie on the back with the feet at the wall. Bend the left knee placing sole of the left foot on the inside of the right knee. Extend strongly down through the right straight leg. Keep the pelvis level so that both hip points are equidistant from the floor.

Supta Padangusthasana w/ Two Straps @ Wall
Lie on the back with the feet at the wall. Create a loop with a strap that is as long as your leg from hip to foot and place the left foot inside the loop catching the loop between the ball of the left foot against the wall. Bring the other end of the loop across to the right hip and bend the right knee into the center of the loop. Draw the right knee into the chest and place the second strap across the ball of the right foot. Extend the right leg and reach the arms up the strap so that the shoulders are still on the floor and the right leg is completely extended. Feel how the looped strap helps to ground the right thigh towards the wall Hold for 10 breaths then change the straps to the opposite side.

Sunbird
Begin on all fours.
Variation I: Take right leg back with toes turned under. Reach left arm forward with fingertips on floor. Hold for 5 breaths, then release and change sides.
Variation II: Inhale and extend right leg back and raise left arm forward keeping limbs parallel to floor. Engage belly and look at the floor. Exhale and release to all fours.
Variation III: You may also hold the extended posture while engaging the belly for several rounds of breath.
Benefits: Builds postural strength diagonally across the back body.

Block Vrksasana (Tree Pose)
Stand with feet hips-width apart, block between feet. Engage legs and bear weight on left leg only. Place right ball of foot onto block with knee turned slighty out, rest heel on inside of left calf. Draw belly in and release tail bone towards floor. Inhale and draw arms overhead without gripping shoulders.
Hold as long as you can balance with comfort, release and change sides.

Utthita Padangusthasana (Extended Big Toe Pose)
Variation I: Begin in Tadasana. Lift right foot and either hold foot with right hand or use strap. Keep right hip level with left hip and ground left standing leg as you extend the right leg forward. Extend left arm over head. Engage belly and lengthen tail. For a fully supported version, prop foot on a chair.
Therapeutics: Strengthens and stretches hamstrings and core, opens hips

Plank
From Downward Facing Dog swing the shoulders over the wrists and lower the hips in between the head and heels. Engage the belly and press back through the legs.

Balasana (Childs Pose)
From Plank pose, bend the knees onto the floor and press the hips back into childs pose. Stack the fists under the forehead and rest for 5-10 breaths.

Viparita Karani (Inverse Seal Pose)
Sit beside wall. Swing legs up wall as you lay back on mat. Place either a bolster or long-folded blanket under the lumbar curve, the buttocks should not be on floor. Lay arms out to sides with palms facing up. Rest at least 10-15 minutes, then roll over to release.
Therapeutics: Activates the Relaxation Response, reduces swelling in the legs and feet, balances the nervous system, good if you have been sitting or on your feet all day

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Back Care

Sushumna Nadi

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