Tight Hips? Happy Baby Pose to the Rescue

Happy Baby Pose - Yoga Posture

Creative Commons License photo credit: Fabio Costa

What a great photo! As you can see by this little guy’s “demonstration” of Happy Baby Pose, kids really are natural yogis! They seem to know how to move and stretch in a way that feels great and is great for their bodies.

Happy Baby Pose (Ananda Balasana) is a great posture for releasing the lower back and gently stretching the groin area. It is often done towards the end of a practice because it is calming and helps relieve stress and fatigue. This deep hip opener also requires arm strength. You use your biceps to guide the knees towards the floor.

Directions

  1. Lie on your back. Take a deep breath in and as you exhale bring your knees towards your belly.
  2. Inhale and take hold of the outsides of your feet. Widen your knees to either side of your torso and guide your knees towards your armpits. If  it is difficult to hold your feet with your hands you can use a yoga strap.
  3. Position your ankles above your knees so that your shins are perpendicular to the floor.  Flex your toes and press your heels towards the ceiling. Press through your feet while pulling down with your arms in order to create some resistance.
  4. Lengthen your spine and feel your tail bone gently pressing into the earth as you move your thighs towards the floor. You should feel a stretch in your groin and a gorgeous release in your sacrum.
  5. Hold for 5 to 7 breaths (or longer if you like).
  6. Take a cue from the babies and play around a bit in the pose. Roll from side to side. Move your legs around. Find what feels good for you. And laugh!

Note from Bernie Clark: “This posture is the single, most important reason that video recording equipment and cameras are not allowed in yoga studios.” :-)

Forward Bending Poses (Yoga Stick Figures)

I’ve just added some yoga stick figures below in forward bending poses. Forward folds are amongst my favorite of all poses. Besides the amazing stretch in the spine and backs of the legs, they are also very relaxing. Forward bending poses make me feel like I’ve come home.

If you have tight hamstrings you may find forward bending  somewhat frustrating. This is an opportunity to work on patience and ahimsa – showing kindness and compassion towards yourself. Fold only as far as is comfortable. I really like the saying “go to your intelligent edge”. And remember that edge may not be the same everyday!

Note: If you have any back issues, move slowly and gently into forward folds. It may help to keep a bend in your knees.

Benefits of Forward Bending

  • Stretches the upper back, shoulders and neck
  • Stretches the pelvis and legs (especially hamstrings)
  • Stretches and strengthen the entire spine
  • Massages abdominal organs and intestines; improves digestion
  • Regulates blood flow to the brain
  • Activates the parasympathetic nervous system which helps to destress

Feel free to use these stick figures to guide your personal practice or create class sequences. I’ll continue to add more as I draw them so you may want to bookmark this page or subscribe to my rss feed.

Reaping the Benefits of Yoga for Children with Autism

I came across a really interesting video today on the Autisable blog. The video is about a school that is teaching yoga to kids with autism. Sometimes physical activity can be a challenge for these kids but yoga is an activity that they really seem to enjoy. The instructor uses lots of visual cues and even cards with pictures on them to guide the class.

Other ways in which the kids have benefited include: better focus throughout the day, increased physical fitness and using yoga breathing techniques as a way to calm and center themselves.

Seems like a great idea to me – all kids are natural yogis!

[youtube]http://www.youtube.com/watch?v=PLhFPuWVx-8[/youtube]

Elongation Poses (Yoga Stick Figures)

Here is my collection of yoga stick figures where the main focus is on elongation of the spine. Although all yoga postures are elogation postures, the emphasis in these poses is to bring the spine into maximum vertical alignment and create space between vertabrae.

Please feel free to use these drawings to help guide your home practice or to create a yoga class. I will continue to add more drawings as I create them so you may want to bookmark this page or subscribe to my rss feed.

Benefits of Elongation Poses

  • Build strength and flexibility in muscles, ligaments and connective tissue around the spine and rib cage.
  • Strengthen abdominals.
  • Create space between vertabrae.
  • Help to improve posture (posture meaning integrity and structural alignment of the spine not yoga posture/pose).
  • Improve circulation and respiration.

Charlie’s Favorite Sesame Bread

This bread is a crusty French-style loaf with a bit of milk and butter added for flavor. Because it is made with a sponge, it keeps well for a couple of days at room temperature.

This is my son’s absolute favorite bread. He even eats the crust! I love making this bread because he loves to eat it. Plus it is a great dough to work with.  Because I am so familiar with the recipe, I am easily carried into the “Baking Zone” where I so often find contentment.

Ingredients

Sponge

1 cup warm water
1 ½ tablespoons instant yeast
1 tablespoon sugar
1 cup warm milk
1 3/4 cups unbleached bread flour
¼ cup whole wheat or kamut flour

Dough

1 tablespoon salt
3 tablespoons butter, melted and cooled
3½ to 4 cups unbleached bread flour

For the Top

Egg glaze: 1 egg + 1 tablespoon milk
3 tablespoons sesame seeds

Directions

Sponge:
Combine sponge ingredients in the bowl of a mixer and beat vigorously for 1 minute. Cover and allow the sponge to rise at room temperature until doubled in bulk (about 1 hour)

Dough:
Add salt, butter and 1 cup of the flour to the sponge. Beat for 1 minute. Add the remaining flour (½ cup at a time) until a soft dough forms.   I almost never use the full amount of flour as I prefer to work with a very soft dough.

Knead:
By hand for about 5-7 minutes on a lightly floured surface.  OR
By machine for about 5-7 minutes using the dough hook.

Rise:
Place the dough in a greased bowl or deep pot. Cover and allow it to rise at room temperature until doubled or tripled in bulk (1-2 hours).

Shape the Loaves:
Turn the dough onto a lightly floured surface. Divide into three equal portions. Shape each portion into a fat oval. Pinch the ends to form a taper. Place the loaves on a greased or parchment lined baking sheet.

Optional: Lightly dust clean tea towels with flour, roll them tightly and place them between the loaves to form a baker’s couche. This encourage them to rise upwards instead of outwards and hold their shape.

Homespun Baker's Couche

Cover the loaves gently with plastic wrap and allow to rise at room temperature for about 1 hour or until doubled in bulk.

Prepare the Oven:
About one hour before baking, preheat the oven to 425°. If you would like to use a baking stone or pizza stone, place it on the lowest rack of the oven. Place a heavy pan on the oven floor.

Prepare the Loaves:
Use a serrated knife to decoratively slash the tops of the loaves with three parallel gashes — about 1/4 of an inch deep. Mix the milk and egg. Lightly brush the top of each loaf with the egg wash and sprinkle with sesame seeds.

Bake:
Place the baking sheet on a rack in the center of the oven or on the baking stone. Toss ½ cup of ice cubes into the pan on the oven floor and quickly shut the door. Bake for 10 minutes. Reduce the heat to 375° and bake for another 25 to 30 minutes or until the loaves are golden brown. They should make a hollow sound when tapped with your fingers. Transfer the loaves to a rack for cooling.

Eat with glee! (and lots of butter…)