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9/22/2014

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

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

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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8/22/2014

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Rotating the Neck

The spine with its beautiful natural curves helps to support the weight of the body so that we can walk and run, twist and turn in many different configurations. Each section of the spine has a different ability to twist. The lumbar spine vertebral bodies are shaped such that they do not have much capacity to twist, The thoracic spine and rib cage has slightly more capacity to twist than the lumbar but the other bone structures, such as the ribs, scapula, sternum and clavicles make twisting deeply in the thoracic spine somewhat impeded. The cervical spine has the most capacity to twist, and because of this, we need to be careful not to over twist the neck in our twisting asanas.

During our practice this week we will work in each twist by beginning deep in the belly, rooting down into the pelvic floor and sit bones, then twisting the deep abdomen first, using the deep abdominal muscles to support the lumbar spine in the twist. Then rotate the thoracic spine, rib cage, chest and shoulders and finally the head rotates at the very end of the twist ensuring an even rotation from the base of the body to the crown of the head. Remember to keep the throat, jaw and mouth soft so that breath can continue to flow between the body and the head with ease.

Head Movements - No
From a comfortable seated position, slowly turn the head right on inhale and exhale to center. Repeat to each side 5 times with the breath avoiding all discomfort.

Head Movements - Yes
From a comfortable seated position, slowly rock the head up and down. Be careful not to loose control of the head and lift the chin as you inhale, raise the back of the skull and draw the chin in and down as you exhale. Be sure to keep both sides of the neck long as you move the head. Repeat 5 times to each side with the breath.

Head Movements - Tilt
From a comfortable seated position, inhale and lift the right ear up towards the ceiling as you keep the right shoulder relaxed. Exhale back to center and repeat to the other side. Repeat 5 times to each side with the breath.

Seated Twist
Begin sitting cross legged and inhale to draw the arms overhead. Exhale and first twist to the right bringing the left hand to the right knee, the right hand on the floor behind you. Inhale return to the center with the arms overhead. Exhale and twist to the left (shown) bringing the right hand to the left knee, the left hand on the floor behind you. Repeat with the breath 5-10 times.
Therapeutics: Gently opens the ribs, massages the organs and muscles along the spine.

Table Twist
Begin on all fours.
Variation I: Inhale lift right arm out to side. Exhale press right arm under left armpit lowering right shoulder to floor. Continue to press left hand into floor for balance.
Variation II: You can also choose to turn the left toes under and lift the left knee up pressing the ball of foot back into the floor. Be careful not to put too much pressure on your head.
Therapeutics: Opens upper back, shoulders and rib cage.

Low Lunge Twist
From all fours bring the left leg forward into a lunge. Inhale and raise the arms over the head. Exhale the left hand onto the left hip and the right hand to the outside of the left knee, twisting the torso to the left.
Hold for 3-5 breaths, then return to center.
Twist to the other side with legs in the same position. Inhale and raise the arms over the head. Exhale the right hand onto the right hip and the left hand to the inside of the left knee, twisting the torso to the right.
Hold for 3-5 breaths, then return to center.
Therapeutics: Builds core awareness, prepares the body for deeper twists.

Ganeshasana (Elephant Pose)
Begin standing with feet slightly wider than hips distance apart. Keeping the knees soft, begin to swing arms around the body like two elephant trunks, lightly tap the body with the hands wherever they land as you twist right and left. Go faster or slower depending on how it feels to you for about 1 minute. Then slow down the swinging until you are again standing still.
Therapeutics: Increases circulation of blood and lymph throughout the body, awakens the energy and detoxifies the abdominal organs.

Airplane
Begin with feet wide apart.
Variation I: Inhale and raise arms out to sides of body. Exhale and bring hands down to the floor, block or chair. Then inhale and lengthen the spine and as you exhale twist the torso to the right, bringing the left hand to the hip, inhale both hands to the floor and exhale repeat to the other side. Repeat 5 times with the breath, alternating sides.
Variation II: Begin standing and inhale bring the arms out to the sides of body. Exhale and bring left hand down to the floor and twist tot the right with the left hand extend straight out from the shoulder. Inhale return to standing with the arms out and repeat to the other side. Repeat 5 times with the breath, alternating sides.
Therapeutics: Builds strength around core, wrings out the digestive organs.

Supported Heart Opener
Set up two bolsters perpendicular to mat with folded blanket on the one toward the back of the mat. Sit on folded blanket or on floor facing away from bolsters. Lie back so that shoulder blades and upper back are supported by shorted bolster and the head and neck are supported by the taller bolster. The upper line of the shoulders and arms should fall in between the bolsters. If the elbows to not readily reach the floor, support with more folded blankets. Either straighten legs out to floor or rest knees over bolster.
Therapeutics: Opens heart and releases tension across chest, shoulders and neck

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Sushumna Nadi

Focus & Balance

Rotating the Neck

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