I have frequent headaches. I have a genetic predisposition to them; my father also suffered from them regularly. On occasion, they blossom into full-blown migraines, with all the fun things associated with them: sensitivity to light and sound, nausea, and blinding, debilitating pain. I was in fact first drawn to yoga in an effort to get my headaches under control, at a period in my life when they were intractable, almost daily events. On the off-chance that there might be another chronic headache sufferer out there who hasn’t tried yoga to ameliorate his or her pain, I offer these suggestions.

The most common, well-known type of headache is the tension headache. It typically begins with muscle tension in the shoulders and neck which then spreads to the temples and forehead. Sufferers feel that there is a band tightening across their heads. It is very difficult to concentrate with this kind of nagging pain; it feels as if the pain is at the center of your being, demanding your attention.

Try sitting down and taking three deep, mindful breaths.

This alone begins the healing process, because the painful areas are crying out for more oxygen.

Next, lie down on your stomach and go into a Cobra position:

This is wonderful; it stretches your neck and back muscles, going right to the root of the tension headache. Hold the position for four full breaths.

From there, move into Downward Facing Dog:

You’ll feel blood rushing toward your neck and head, bringing more much-needed oxygen to the site of the pain. Hold for four breaths.

Next, stand and go into Tree Pose:

Be sure to stretch your hands high, and switch feet. Hold each for four breaths.

Next, reach back and take your right ankle in your right hand. Stretch out and hold for four deep breaths. Then switch to your left ankle in your left hand, and repeat the posture on that side.

Now, drop both hands in front of you and bend at the waist as far as possible without pain. Hold for four breaths.

Drop to your knees, going into Child Pose. Hold for four breaths.

Sit up into a Lotus or Half Lotus Pose, and conclude with ten minutes of meditation.

I’ve used this series of poses for years with excellent results. If you’re anything like me, you’ll find yourself free of that nagging headache and suffused with a feeling of clarity and well-being. You’ll be able to get by taking fewer painkillers. This series of asanas is excellent for back pain and stiff neck as well as headache. Our bodies know what they need to heal themselves;  we just have to allow them to do so.

All the best,

William K Ferro

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photo credit: Oxymoronical

Years ago, when I was initially “shopping around” for a yoga studio that suited me back in Ontario, I was open to trying any kind of practice that might be possible with my knee. I had heard a lot about Bikram yoga being taught at a studio downtown, so I decided to give it a go. An interesting article on the creator of Bikram yoga can be found here. As most of you know, Bikram is a series of twenty-six poses in a room heated to 105 degrees Fahrenheit. I’ll admit, intense exercise in a sauna-like atmosphere didn’t really sound like my idea of a good time, but for the miracle work I heard it could do, I was willing to give it a go.

I was advised, as a newbie, to place my mat closer to the door, where there would be a little more “fresh air”. Hmm. Promptly upon place my mat at said location, I kept asking myself, “And THIS the coolest part of the room?” I was sweating already and I wasn’t even doing anything! And who were the crazy women situated on the opposite side…the hottest part of the room?! Were they nuts? I was also a little put off by the number of women in the class who didn’t even come close to approaching a size two and were all scantily clad in sports bras and short-shorts. I was wearing yoga pants and a t-shirt. It was going to be a long hour and a half.

As it turns out, I spent most of my time in child’s pose on my mat, unable to do anything else without literally blacking out. It was almost funny, actually. When the class was over, I was beyond excited to be one of the first one’s out the door (finally, a benefit to being in the “cool” part of the room!). I arrived in the ladies change room, took off my cotton shirt to wring it out (literally), and I fainted. The instructor and my fellow yoga-lovers rushed to my side and spent the next half an hour trying to peel me from the floor. Solidarity ladies (and the nice man, called out from the men’s change room, to help walk me to my car).

As it turns out, if my doctors are right, then I’ve had this Grave’s Disease for quite a few years. One of the many Grave’s symptoms is an extremely high heart rate and increased blood pressure. And so, Bikram yoga is now out of my reach considering the multitude of blood pressure pills I have to take every day. So there is probably a reason why my body reacted so negatively. And I should say that I know lots of people who a firm believers in the Bikram practice and the healing it provides. But little did I know that this was such a debatable topic! When I researched online, there were slews of forums dedicated to the lovers and haters of Bikram. And the debate was heated, pun intended.

My take on the whole thing? Do what feels good for your body and your body alone. If that means Bikram in a steamy room, then so be it! If that means a series of poses in your living room, great! If you thrive in a classroom with a studied teacher, then that’s where you should be. But whatever your path, you should never close your mind to other options, new practices, and different ways of getting to your yoga destination.

Kelly

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Jacquie Keeney, Instructor at The Asana Room

For me, yoga, much like my religion, has been more of a private practice. I used to go to classes quite often, liking the feeling of being surrounded by comrades and others who appreciated the exercises and stretches. But much like many of us do, I allowed life to get in the way, and soon, most of my practice happened at home to the tune of books, DVDs, and other instructional techniques, all of which, can be valid if done properly. But there is something to be said for instruction from a trained professional that I have always missed.

To make matters worse, seven years ago, I broke my right leg at my knee joint, and after two surgeries, five pain ablation procedures, and endless hours of physio, I am no further along in my healing process than I was the day I was injured. For those of you who don’t know, I was in the military for eight years, and recently, was released from the military due to this injury, which was caused by a week in the field doing all the fun army stuff! Sadly, my pain persists to this day.

For this reason, I allowed myself to be even more of a yoga recluse. I was embarrassed of my cumbersome leg brace or my inability to put pressure and weight on my right leg. I felt shame for not being able to move into downward dog with the same ease that I once did. Each pose is now accompanied by my grunts, groans and adjustments until the position can work for me.

I was struck in a proverbial yoga rut until recently, after talking with my friend, Jacquie, who is also a fantastic and compassionate yoga instructor at The Asana Room in Courtenay, BC. After explaining my plight, she told me that we can never learn unless we push ourselves beyond our comfort zone. She then promptly invited me to the class she teaches. Touché, Jacquie. After allaying my concerns that there would be professional yogis in the room, fully into Salamba Sirsasana, I agreed to make an appearance, full of advance apologies for not being able to do anything right.

Jacquie in Warrior Pose

I walked into the wood-laden room and instantly was filled with nerves, once again, forgetting what yoga is all about. It’s more about the journey, isn’t it? Not how I get there? Of course! I get it now! And so, filled with some semblance of confidence, the class began and I allowed myself to stretch into each Sun Salutation, reaching my arms toward the sky, and really appreciating what the move was doing for my body. When our pelvises settled into Warrior Pose, I remembered that in my previous military life, I was a warrior! And here I am, being one right now, in the moment. I am capable and strong, occasionally in ways that aren’t always physical. And it felt good to recognize that.

I went through the rest of the class somewhere on the brink between emotional and elated. I smiled when I realized I wasn’t the only one who grunted or groaned when moving into tricky poses. It’s all part of getting there and giving your body permission to make that noise. And when a certain position was too hard on my knee, I just stopped. I focused on my breath. I realized that I was taking a big step today, by putting myself, and my yoga practice, out there in the real world. I did something worthwhile today. When another pose pinched my knee, I adjusted until it worked for me. And in the room of The Asana Room, with other eager students, there was no judgement or gawking at my changes. There was acceptance.

And that, ladies and gentleman, is part of what yoga is all about. Accepting yourself, your body, and your fellow students for all that they are.

So, my thanks go out to Jacquie, for creating such a positive environment for me to practice and providing a skillfully delivered class full of diversity and relaxation. I’d be lying if I said the class didn’t challenge me, but someone wise told me that if I don’t get out of my comfort zone, I’ll never learn.

Kelly

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Welcome back to our beloved readers!  I hope you have had the opportunity to put the “power of three” to the test, or are at least becoming more aware of it in your daily life…  We’ve all had those days when despite our Tapas, (the flame of conscious, directed effort) life seems determined to undermine our intent and our time for our (hopefully) regular Yoga session.  Rather than allow disappointment, self flagellation, or any other negative response to arise, find a spare fifteen minutes and enjoy the peace and tranquility that a quick Emergency Yoga routine can offer.

As a wise man once said…”some Yoga is better than no Yoga.”

Relax!

On days that I cannot find the time for my regular full session, this routine keeps me limber and allows me to relax both physically and mentally.  Some Yoga is better than no Yoga, and fifteen minutes of peace and harmony always trumps feeling down for doing no Yoga at all.  As the routine is quite short, I recommend taking a minute or two and relax and focus through some Ujjayi breathing while in Savasana first…

During this short Ujjayi breathing period, close your eyes and see in your mind’s eye..:

A warm, loving and healing energy of purest white fills your lungs as you inhale, spreading from within to every cell, every strand of DNA, and every particle of your being.

As you exhale, envision all sickness, negativity, worry, and stress leaving in a dark cloud, dispersing into nothingness.

Over the two minute period, see the dark cloud gradually grow lighter and brighter with each exhale as the loving, healing energy purifies your being and reunites you mind, body and spirit – until your last few breaths are just as pure as during your inhale.

Open your eyes, take one deep breath, retain it for two seconds, then exhale without effort and SMILE J…

The Routine

There are a small number of simple postures/exercises to complete, with each one given twenty to thirty seconds in each posture before moving on to the next.  Don’t worry about the time; you’ll be on your feet and feeling great in only another dozen minutes or so!

You’re done!

That’s it!  Fifteen minutes or so ago, the missed full session of Yoga was causing all sorts of negative effects on your body, your mind, and your energy levels.  How do you feel now?  For myself, I use this as an end of day routine in case I cannot find time for a regular session; its primary goal is to relieve stress, calm the mind, and rejuvenate the body without too much of a workout.  Feel free to design your own ‘Emergency Yoga’ short practice for either morning or evening (or whenever you may fit it in).  You may want to have a few Emergency Yoga routines – one for morning, one for evening, or maybe one for a coffee break at work.

Until next we meet, Namaste, my friends…

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Photo courtesy of iwillnotsuccumb

To a Yogini or Yogi, Halasana or Plow pose represents the plow by which our mental level of being is purified.  Halasana calms the mind, reduces stress, and has been known to induce states of Pratyahara or retraction of the senses.  The word “Pratyahara” is translated as “to withdraw oneself from that which nourishes the senses” – implying retraction or withdrawal of the senses from attachment to external objects. Before we talk about the mechanics of Halasana, it is worth looking at all the physical benefits of this pose as well:

Primary benefits – Halasana improves the tone and strength of the muscles of the back, legs, and abdomen.  Through this pose, rigidity in the back and spinal column is relieved and removed, while the shoulders and spine are actively stretched.  Halasana improves spinal nerve function, as well as improving the entire endocrine system through regulating the thyroid, Para-thyroid, and pituitary glands.

Secondary benefits – Halasana activates the body’s digestive system and improves the efficiency of all the abdominal organs including the liver, kidneys, spleen and pancreas.  For women, the compression of the pelvic area and corresponding massage from the diaphragm through the act of breathing in this position tones and increases the efficiency of the reproductive organs.  Thanks to the strengthening of the lower back and sacral area, pain during menstruation is reduced considerably if not fully relieved.

Precautionary notes – It is wise to avoid this pose during menstruation or pregnancy, or in the presence of brain disease or high blood pressure.  If you are or have suffered from neck or disc problems, or an enlarged thyroid, liver or spleen, please consult with your medical practitioner first.

Holistic uses of Halasana – Halasana is an effective pose to relieve and remedy conditions such as asthma, coughs and colds, constipation, digestive dysfunction and menstrual disorders.

Preparatory asanas – Halasana should be preceded by Sarvangasana at a minimum as this pose prepares the back for performing Halasana.  If you are having difficulty moving into Halasana, staying in Sarvangasana for longer period will make plough pose that much easier to accomplish and maintain.  Other preparatory poses include both Viparit Karni and Ashwini Mudra.  It is advisable to follow up Halasana with Matsyasana to counter-balance the Jalandhar Bandha (chin lock) which occurs as a natural function of the Halasana pose itself.  If you are unfamiliar with the term “Bandha,” it can be defined as an internal ‘lock’ or closing off of part of the internal systems of the body. This ‘lock’ promotes health and healing on both physical and spiritual levels.

The Pose

Beginning in Salamba Sarvangasana, exhale as you bend from the hip joints and lower your straight legs over and out past your head.  Move slowly while coming into and out of this pose, keeping your torso as perpendicular to the mat as is possible while maintaining straight legs as your toes reach for the floor.  With your toes on the floor, raise your tailbone towards the ceiling and pull your groin in towards your pelvis.

Depending on which is more comfortable, you may continue to press your hands into your torso as in Sarvangasana, or you may choose to gently release the hands and stretch your arms out in the opposite direction of your legs.  At first, you may only feel comfortable maintaining this pose for ten to twenty seconds, but work up slowly until you are staying in Halasana for one to three or more minutes.  To properly exit Halasana and avoid any injury to the neck, you should return your hands to your torso and then lift back into Sarvangasana with a controlled exhale, then roll down onto your back.  (If you are having difficulty keeping your back perpendicular to the mat and the legs straight, using blankets to raise your back torso off the mat while keeping your neck and head on the mat will lessen the intensity of the asana, especially in regards to the chin-lock or Bandha that is part of this pose.)

Parting words

Halasana was a pose I avoided for years at the start of my own Yoga journey.  When I was younger, I spent a great deal of time bodybuilding (ego-building – sadly) and ignored stretching altogether.  When this ‘trained’ lack of flexibility was then coupled with multiple physical traumas to my body at various stages in my life, my lower back became so problematic that I required surgery – Halasana was just too painful…  After the surgery and the renewal of my Yoga journey, I had the opportunity to hear Iyengar speak of the importance of regularly performing this pose, and so I began to focus on making Halasana a priority.  Since then, the benefits of Halasana have come almost instantly, and continue to manifest themselves daily.  Now, maintaining Halasana for three to five minutes towards the end of my Yoga sessions is an integral part of my workout.  My lower back stiffness and tightness has all but disappeared, and I have noticed a definite increase in flexibility through all poses requiring flexion from the hips.

From a meditative and less physical point of view, Halasana is an excellent pose to perform prior to meditating.  In my own experience, I typically perform my Yoga and then meditate after lying in Savasana.  Halasana performed near the end of my routine has improved my meditative experience through both comfort of posture and back while meditating as well as the calming influence this pose has on the mind.  The affects of Halasana on sensory input have allowed my meditative sessions to achieve greater depth and stillness with less conscious effort since making this pose a daily must.

Peace to you, my friends…Time to plow the field of my consciousness again!

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The New Year’s resolutions have been set and progress is well under way to make this a year of great positive change and growth.  As I have talked about before, winter is a season of rest, recovery and preparation for the spring…and burning off those pounds from our festive season’s overindulgences!  Here are five Yoga poses that will boost your metabolism, help you achieve a more sculpted and shapely form, as well as actively burn fat in the process.

Urdhva Dhanurasana

Urdhva Dhanurasana or wheel pose is a fantastic calorie burner requiring flexibility and leg, back, and arm strength.  To enter into this pose, start by lying on your back on the mat, checking that your spine is straight and relaxed.  Bring your feet up and place them on the mat so your knees are bent and your heels are about twelve inches away from your buttocks.  Place your hands palm down on the mat beside your head, fingers pointed towards your shoulders.  Lifting into the hips first; push yourself up until the crown of your head is gently contacting the mat.  Keep your feet and knees parallel throughout the lift and the pose.  A note of caution:  Make sure you do not allow your neck to support your body weight in this position.

Straighten your arms, allowing your head to rise off the mat and naturally hang as you move to complete the position.  The less flexible you are the greater leg and arm strength it will take to move into and hold this position.  Keep the knees together, stretch through the legs and entire back, relax the shoulders and buttocks and try to bend the full range of your spine gently and evenly from vertebrae to vertebrae.

Virabhadrasana III

Virabhadrasana III or Warrior III pose is a fantastic pose that improves your balance and core strength while working the legs in particular.  Start from Mountain pose and then raise your arms over your head, palms facing each other and arms perpendicular to your mat.  Slide your right foot back as you lean slightly forward while maintaining a straight back and your arms outstretched and in line with your back and your right leg.

Lift your right foot and straighten your left leg simultaneously, keeping your arms parallel to the floor.  At this point, your raised leg, upper body and arms should all be parallel to mat. Lengthen the entire spine by actively stretching your arms and your legs. Breathe through the belly and pay attention to your lower back.  Reverse the steps to return to Mountain pose, and repeat on the other leg.

Utkatasana I

Utkatasana I or chair pose may look relatively simple, but when performed correctly and maintained for durations of thirty seconds to two minutes it is an intense calorie burner.  Beginning with mountain pose, inhale and raise your arms and stretch them towards the sky to lengthen your spine.  Exhale while bending your knees and move your upper body forward to a forty-five degree angle.

Check to insure your lower back is straight.  A good tip to help keep the lower back straight is to focus on letting your upper body weight flow down through your pelvis while consciously relaxing the calve muscles.  Your breathing should be relaxed and with little effort.  If your breathing becomes laboured or difficult, it is usually a sign the lower back is out of alignment, thereby contracting the chest and making correct breathing impossible.  Chair pose may be performed for durations of thirty seconds to over two minutes.  Start with ten to fifteen seconds, and pay close attention to form to achieve the best results in this asana.

Chaturanga Dandasana

Chaturanga Dandasana or four limbed staff pose is a great pose for strengthening the arms and wrists, as well as toning the abdomen.  From plank pose, fix your shoulder blades against your back ribs and press your tailbone toward your pubis.  Exhale and slowly lower your torso and legs to a few inches above and parallel to the mat.  To avoid the lower back from sinking toward the floor in this position, lock the tailbone into place and keep the legs active throughout the pose.  Lift your head, and enjoy the view a little closer to the mat!  Feel free to enjoy this pose for durations from ten seconds up to a minute.

Adho Mukha Vrksasana

Adho Mukha Vrksasana or handstand pose is one of my favourite strength building asanas, although I still find it necessary to be at least near a wall to be comfortable.  Standing on your hands increases your heart rate by virtue of the inversion itself:  It takes much more effort to pump blood upwards through two-thirds of your body as opposed to the short distance between your heart and your head.

Start by performing downward dog, with your fingertips an inch or two away from a wall, hands shoulder-width apart and parallel.  Firm your shoulder blades against your back and pull them toward your tailbone. Spread your palms shoulder width apart and splay the fingers to form a solid foundation.  Rotate the arms outward, keeping your hands parallel to each other.  This allows your shoulder blades to remain as wide as possible.

Bend one in inward and push off or ‘hop’ yourself upside down.  As soon as you push off, use your abdominals to help pull your hips up and over your shoulders.  Don’t panic if you put a few dents in the wall from your heels; after a couple of attempts you will know how much force you need to get upright (downright?).  Vary the ‘starting leg’ every time you perform handstand pose, allow your head to dangle comfortably from your neck, and enjoy this pose for anywhere from ten to fifteen seconds to several minutes if you wish the challenge.

Handstand pose increases balance and strength in the entire shoulder girdle, arms, and wrists.  Inversions like handstand pose also take pressure off the organs and spine as well – a short vacation from the normal effects of gravity when we are upright.

Incorporate these five poses into your Yoga routine and watch the festive pounds melt away long before spring!  Of course, good nutrition and keeping your new year’s resolutions will help too.  Until next week…

Namaste

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Those little nimble musicians of the air, that warble forth their curious ditties, with which nature hath furnished them to the shame of art.
~Izaak Walton

Today we pay tribute to our avian friends by exploring three of my favourite bird-brained Asanas and their benefits.  A few interesting facts about birds…

Remember the phrase “She eats like a bird?”  It usually refers to a very light eater, but birds typically consume four to six hundred percent their body weight in food daily.  Flying takes a tremendous amount of energy…

Canadian Geese mate for life.  If a goose loses its mate, it too often will die within a short period of time from grief.

Crows really do like shiny objects.  Much like people, to a crow the flash or glint of light off of a shiny object is nearly irresistible.

Bird Yoga

Pigeon pose

Pigeon pose, or Eka Pada Rajakapotasana stretches the thighs, groin, psoas and back while opening the shoulders and chest.  Although there are a number of ways to enter this pose, I find that moving from downward-facing dog to pigeon pose seems the most natural:

From downward-facing dog, pull the right leg up into downward-dog split.  Bend the right leg and place the right knee on the floor outside the right hand while allowing the left leg to sink to the floor.  Using the front of your mat as a guide, gently square your hips.  If required, padding placed between the mat and the front of your right leg directly under your butt may be used to assist in squaring the hips.  From here, return to downward-facing dog for a minute or so, and then repeat on the left side.

Pigeon pose will open the hips, and stretch critical muscles directly related to the majority of back pain.  This pose also relieves sciatic pain, and is known to help with urinary disorders.

There are many variations to Pigeon pose depending on your level of flexibility.  As a beginner, it is important to use padding as appropriate in order to assist in squaring the hips.  More advanced variations include moving the torso into a forward bend over the bent leg and working on keeping the straight pressed firmly to the floor.

Crow (or Crane) pose

Crow pose is an arm balancing pose that builds strength in the wrists, forearms, and abdomen.  Crow pose will also release back tension, open the groin, and stimulate digestion.  If you have only minor Yoga experience as I do – be prepared to fall – over and over again!  There are many ways you may come into Crow pose, but I find that starting from Tadasana or Mountain pose is easiest:

From Tadasana, raise yourself onto your toes.  Keeping on your toes, sink into a squat and place your palms on the mat in front of you.  Turn your hands slightly inwards, and then take a moment to insure your fingers are splayed wide and that you actively press down through the finger tips and joints.  Allow your elbows to bend out to the sides, forming a shelf on the back of each arm for your knees.  Raise your hips as you focus your gaze on a point in front of you – do not look down at the mat.  Lower your knees until they rest on the arms, and carefully shift your weight onto your hands and lean forward.  Take a breath in, and bring your toes off the ground.  Stay in this position for thirty seconds when possible (at first, you will meet ground a few times!).

It is very important that you maintain the elbows directly above the wrists.  If you allow your elbows to angle out at all, the pressure on your joints becomes extreme which will eventually lead to injury.  Keeping the elbows directly above the wrists provides safety and stability which you will need in mastering this pose.

Crow pose is a great pose, and nothing will feel better than the first day this pose goes smoothly without taking a tumble or two.  When you do fall (and you will), laugh at yourself, relax, and try again.  Remember to keep your head up, and one day this pose will make you feel like you are flying!

Eagle pose

Garudasana pose or Eagle pose will strengthen your legs, improve balance, and is fantastic for stretching the shoulders.  This pose is almost always entered into from Utkatasana, or Awkward Chair pose:

From Awkward Chair, shift your weight onto the right leg.  Bring the left leg up and place the left thigh over the right thigh and hook the left foot in behind the right calf.  Move your arms forward and place the right arm over the left and place the palms together.  It is okay to interlace your fingers to start if you are having difficulty holding your palms against each other.  Lift the elbows as you allow your shoulders to move down your back.  Try to hold this pose for five to ten relaxed breaths, and then repeat on the other leg; this time crossing the arms left over right.  Eagle pose will help relieve leg cramps and also relieves stiffness in the neck and shoulders.  This pose also helps focus the mind and brings balance and grace to your movements.

So ends our modest tribute to those magical creatures of the air.  As the sun rises tomorrow and the air comes alive with a myriad of warbling and birdsong, remember your bird yoga and the benefits these poses provide!

Namaste.

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A story…

Long ago, before the birth of “intelligent man,” we lived in harmony with all of Creation. Our body’s followed the natural rhythms of the Earth, the Sun, and the Universe. Our minds were quiet; for there was only the barest glimmer of Ego living deep within. We used only what was needed; we had no concept of greed, ownership, mine…ours was a harmonious existence with the world around us. There was no need to practice Yoga in those days; we were the Yoga.

We stood tall with perfect posture as we met the morning sun. Our legs were strong, with firm foundation. Closing our eyes , we rooted ourselves immoveable as a mountain. No wind would sway us; the strength of the Earth flowed through us and kept us firm.

Inhaling, we step our feet apart and spread our arms to the side, our bodies expanding in all five directions. Growing taller, a deep breath opens our chest and energizes our whole being. We smile; rooted in the Earth, the crown of our head floating skyward.

We turn and bend to touch the ground with our hand, paying respect to the moon’s departing path. Stress quits us, and we are balanced and serene. We gaze skyward past the plane of our outstretched hand and feel our body stretching and relaxing in the early morning sun.

In preparation for our loving attention to our gardens and crops, we stretch the front of our bodies and the back. Gazing downward, we smile at Life growing green at our feet. Our bellies are energized, and we look forward to Nature’s bounty and harvest.

We turn again and bend to touch the ground with our other hand, paying respect again to the moon’s departing path. Balanced and at peace, we gaze into the azure sky and feel our connection with all things. There is no “I” here, only harmony, wholeness…togetherness.

At a ‘dog’s eye view’ of our world, we drink in the sweet smell of the Earth herself. Our minds grow calmer still; our arms and legs gain strength and length for our play ahead. For in our world, no word exists that equates to work – all is playful. Any left-over fatigue disappears, the back relaxes…woof!

We flow over our toes, and allow our head to roll upward as we stretch our stomachs. From here, the view is much different. Our backs arch in splendid relaxation as we survey the majesty of the trees. We know they are the lungs of the Earth Herself…

We flow backwards, and feel our hearts soften, and then begin to expand in loving warmth. Vibrations of pure love enter our hands and our feet; we bow to Creation and all we see around us that has been given into our care. We our stewards, not dominators…

We sit…Aum Mani Padme Hum…The Jewel at the Heart of the Lotus. We are freed from all disease and feel a surge of energy in the base of our spine awaken – speeding upwards, illuminating our entire form and radiating out through the crown of our head. We are one!

Yoga is not something we do, nor is it something that truly exists. What exists is found in the realization that we are the Yoga, Life is Yoga – Yoga is Life. Our practice is a simple exercise in letting go enough to remember who we are and why we are here. If you enjoy these Asana figures as much as I do, Charlotte (our beautiful website’s owner) has the complete package of these magnificent and peaceful drawings right here.

Namaste, my friends.

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Thank you to Maria Rainer for this guest post. A suitably ghoulish title for this Hallowe’en week!

–

If you’re a yoga devotee, you’re probably intimately familiar with Shavasana (also Savasana, or the corpse pose). You do it at the end of every yoga session, and the rule of thumb is typically five minutes of Shavasana for every 30 you’ve spent practicing other yoga poses. So if you do a 30-minute session of yoga five times a week, that’s at least 25 minutes of Shavasana. When you’re spending so much time in one pose, wouldn’t you like to make sure that it’s as close to perfection as possible? You might think that the corpse pose is pretty self-explanatory, and it is, but to truly perfect this pose, it takes a little bit more than playing dead. Practice, more heightened concentration, and awareness of the pose’s goal can help you experience the incredible benefits of a perfect Shavasana pose. To get started, check out the following suggestions for improving your corpse pose.

Finding the Perfect Position

Going by the name, a corpse pose would have you simply lie on your back as if you were dead. Easy enough, but it’s tougher than it sounds. To begin Shavasana, sit on the floor with your knees bent, feet flat against the floor, and lean back as you use your forearms to guide your torso down to the floor so that you’re flat on your back. Slide one leg straight out, leading with the heel, as you inhale slowly and exhale. Extend the other leg and arch your back slightly. Now, soften your thigh muscles and allow your legs to turn slightly outward into a natural pose that doesn’t require you to hold any muscles taut. Soften your lower back, but don’t allow it to touch the floor. You want to retain a soft, natural curve in your spine. If you’re having trouble with this, use a bolster to find the curve and remove it when you’re confident that you can retain the curve on your own. Once you’re comfortable in this initial position, you’re ready to move on.

Alignment

Try to keep your body symmetrical with your left and right sides reflecting each other along the mid-line of your torso. To get your head in the game, take hold of it with both hands and gently lift it away from the back of your neck. Keep your ears at equal distances from your shoulders – this will help you stay symmetrical along your mid-line. As you support your head with your hands or a folded blanket, try to release your spine and relax it from the base of your skull down to your tailbone.

Arms and Surface Area

Reach your arms up to the ceiling, perpendicular to the floor, as you rock gently from side to side. The purpose of this is to broaden your back by moving the ribs and shoulder blades away from the spine, giving you the sensation of having more surface area between you and the floor. This will help you feel rock solid as you fully relax your body. Allow your arms to find a natural position at your sides, equally angled away from your mid-line, with the palms facing up. Keep your shoulder blades firmly but gently pressed against the floor, allowing your collarbones to spread open and your chest to expand.

Sense Organs

Your sense organs are always at work, but in Shavasana, it’s important to try to silence them and participate in total relaxation. You can start at the top of your head and work downward, relaxing your eye and facial muscles, your inner ear canals, and nostrils. To become more aware of the stress you’re holding in your nose, try flaring your nostrils and then actively relaxing them. Now, soften the root of your tongue and release the tension in your jaw. If your teeth are gritted at this point, work to soften your jaw muscles and your tongue will naturally relax during this process. Any muscle groups that are still taut should be tensed and deliberately released. Trouble spots can include the shoulders, neck, face, back, and jaw, so make sure that these parts of your body are entirely relaxed.

Breathing and Mental Relaxation

There aren’t any specific breathing tricks to learn for Shavasana. Just observe your breath as if you were outside of your body and become aware of its natural rhythm. Focusing on this simple act of respiration will allow you to relax your mind, releasing any stresses or concerns you might have and eliminating thoughts of what you’ll have to do when you’ve finished your yoga session. Let your breath guide you within the moment of Shavasana and exclude the world as you know it. Detach yourself from your body and watch your thoughts slowly dissipate, enabling you to enter a state of total relaxation. No matter what you do, treat Shavasana as a pose that deserves your full concentration just as much as the toughest handstand. You’ll be rewarded with the perfect ending to your yoga session.

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Author Bio: Maria Rainier is a freelance writer and blog junkie. She is currently a resident blogger at First in Education, researching various online programs and blogging about student life issues. In her spare time, she enjoys square-foot gardening, swimming, and avoiding her laptop.

Photo courtesy of wikipedia

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Before we continue with the second half of Parivrttaikapada Sirsasana (Twisted Split-Legged Headstand), I would like to relate a brief story to you.  This past week I have been engaged in a seven-day fast, consisting of green tea, water, diluted fruit juices, and daily super food greens in warm water.  A seven day fast is not to be taken lightly, so if you have not experienced a three day fast at a minimum, please never attempt one.  If you choose to, please seek out professional advice and make a visit to your doctor first.

And on the seventh day…I wasn’t hungry

Today is the seventh day of my fast.  I rose before the dawn and dressed in warm clothes before going outside to begin a deep three hour meditation.  I timed it so that as I sat facing East, I would be just opening my eyes again as the sun cleared the ridge of the mountain on the far side of town.  Somewhere in time between the beginning and the end (I can’t be sure) my breathing changed all on its own.  From one breath to the next, I stopped breathing with my body and began to breathe with my Spirit.  My next inhale lasted an eternity, and I literally felt myself breathing in the world around me – flashes of thoughts, emotions, places I have never been…and then the exhale!

There are no words…

The exhale lasted for eternity squared; if there can be such a thing.  I flowed out with that breath and into the universe.  I was nowhere, and I was everywhere.  I had always dreamt in a moment such as this, I would visit the planets and distant stars, but I didn’t need to, I became the planets, I became everything. I felt The All – inside somehow and yet outside somehow.  I am not ashamed to tell you that as I write this, tears of joy are falling from my eyes at the residual vibrations and emotion.  There are no words to truly describe the feeling.

This transcendental experience ended abruptly with one of my neighbours who is an early riser shaking my shoulder.  According to him, he shook me because he honestly thought I had completely stopped breathing.  In seven minutes (the time it took my neighbour to smoke his cigarette), he did not see me exhale a single frosty breath in the pre-dawn air.  I wasn’t upset, I honestly didn’t even care.  My whole form was vibrating from the experience, and it was several hours before it subsided.

Now where were we? On Wednesday, we left off with a few exercises to help loosen and stretch the spine while feeling grounded, allowing our central channel to be a conduit for energy flowing from the Earth to the sky.  Today we will move onto performing Parivrttaikapada Sirsasana and the two ‘stepping stone’ poses to get us there safely.  Again, a word of caution:  Please be sure you can maintain a headstand without support for a reasonable amount of time (at least thirty seconds – a minute is better) before attempting this full sequence.

Headstand into Twisted Headstand

After performing the suggested warm-up Asanas, come gently into a headstand.  It is here that you must take the time to feel your center or midline of the body.  To do this, spread your feet six inches or more, and concentrate on creating length from your groin to your feet.  Slowly bring the legs back together while keeping the length you just created.  Remember to keep breathing!  I often find that poses requiring maximal torsion or inversion (and this is both) cause me to suspend my breath, so check your breathing regularly.

Headstand or Sirsasana

Pay attention to your neck muscles as you gently move so that your midline is directly over the center of your head.  The neck should be loose, you are moving the body above the neck – do not swivel the neck at any time.  Press your hands or wrists into the ground (depending on the style of headstand you can achieve) and breathe.  Stay here for a few breaths and imagine your feet being gently pulled skyward, elongating your body from the crown of your head through your feet.

Twisted Headstand or Parsva Sirsasana

Focus on the ground and maintain a firm foundation as you gently twist your hips towards the right.  Only twist lightly the first time as you gauge your body and mind’s response to this position.  Slowly return to center, take a breath or two, and then twist gently to the left – again insuring you are firmly connected with the Earth.  Once comfortable, keep your chest centered as you allow yourself to twist further into the pose.  Imagine your body corkscrewing around a beam of light that flows from the ground through your crown chakra along Sushumna Nadi.  Concentrate your awareness of breath towards you central channel as you prepare for Parivrttaikapada Sirsasana!

Parivrttaikapada Sirsasana

From center, allow your legs to gently split apart, right leg forward and left leg back.  Use the back leg as your guide as you will tend to drop the front leg further than the rear.  Now twist slowly until your right leg crosses the midline or Sushumna Nadi, whichever you find easier to feel.  Remain in this position and breathe balance and connectedness along your midline for two breaths, then slowly return to center and remain here for two breaths, and then repeat to the other side.

There is of course, a number of “stretch this, elongate that, and release those and feel the other thing…” all designed to help you optimize the pose and perfect your form.  My experience has been that especially with advanced inverted poses, there is enough on my mind focusing on the basics without crowding in all the details.  My method is to achieve the pose safely, learn to hold it for a minimum of thirty seconds or more, and then allow my awareness to point out muscles and position-related adjustments that allow me to relax further into the asana.  If you prefer all the recommendations up front to absorb before you attempt this pose, drop us a line and I will be happy to oblige!

¯Let’s twist again, like we did last summer…¯

Join us next week when I will offer you an article on obtaining the most from your fasting in mind, spirit, and body!  Namaste

Related posts:

1. Parivrttaikapada Sirsasana and the Core of Self, Part One of Two
2. Boat Pose Builds Core Strength and Stokes Our Internal Fire
3. Letting Go with Janu Sirsasana