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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1. What makes a good yoga teacher?

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

Related posts:

1. Using yoga to come back from the turkey coma
2. What Can Yoga Do For My Aching Back?
3. How to Stretch the Shoulders, Chest and Back with Cat and Cow Pose

Photo Credit- Jessica Dozois of Girls With Film

Hello to all yogaflavoredlife.com readers! My name is Kelly Thompson, a freelance writer/editor/yoga lover.  It is a pleasure to “meet” all of you and I’m really excited to be writing for this blog where we’ll delve into meditation, total wellness and all things yoga!

I have practiced yoga for over a decade, which is saying a lot for my young twenty-seven year-old self. I have always found peace in each pose and solidarity in each breath. And in fact, I’d even say I’ve become pretty good at it. I can bend and stretch with the rest of them, despite a nasty knee injury. But here’s a little secret about me: my hours spent practicing yoga are the only hours of my life in which I feel any semblance of calm. The rest of my existence is spent in a constant state of anxiety and stress. Essentially, I need to take the techniques that I learn in yoga and apply them to the rest of my life. I need to meditate.

The problem is, I believed that some people are incapable of meditation, and that I am one of those people. We often hear, “My brain is never silent!” or, “But I can’t stop thinking about my To-Do list!”. Oh, fellow practitioners who are mediocre at meditating, I can relate. My mind runs at full speed, 24/7. When I try to go to sleep, my mind whirs with a complicated array of thoughts that grip me like a choke hold and refuse to let me drift peacefully into sleep. It’s so bad that I now keep a pen and paper by my bed so that I can put my anxieties on paper and get it all out of my system. Only then can I fall asleep and turn my brain over to a bout of fitful dreams.

To make things even more complicated, recently, I’ve been diagnosed with Grave’s Disease, an autoimmune disorder that attacks the thyroid, and on Monday, I’m having my thyroid radiated with radioactive iodine. (For more information on Grave’s Disease, please check out this link to the thyroid foundation of Canada.) Grave’s is also known to heighten any feelings of stress, since patients often experience a feeling of constantly being “on the go”. So because of all this, I find that my mind is rapidly carrying away with me and creating scenarios that might not actually come to fruition, especially before some major medical intervention. What if something goes wrong? What if I end up feeling more rotten after treatment than I did before? What if, what if, what if?! Haven’t we all played this mental game at some point or another in our lives, when we allow our anxiety to get the better of us? The What Ifs can quickly control our lives.

My symptoms led me to discuss my mental health with my doctor, an endocrinologist and quite possibly the most compassionate and kind human being in existence. He said, “Kelly, my prescription is you need to chill out. Look into meditation.” He’s right. I need to calm my mind for both my mental and physical health.

After lots of determined research on Google and Amazon.ca, I thought my first step would be to read a book on my new obsession. The book I picked as being worthy of my attention is The Best Guide to Meditation by Victor N. Davich. When it arrived, I held it before me like some sort of religious text that would solve all my problems and answer all my questions. Unfortunately, this can never really be the case.

I should say, that the book is great. What makes it so fantastic is that it isn’t only accessible to newcomers to meditation like myself, but rather, the book goes into the deeper meaning of calming your mind, the origination of the practice itself, and holistic approaches to health that go beyond medications. It also simplifies things for the laymen but offers a more focused approach for those more learned and experienced. All in all, I felt I learned a lot when I read the final word on the last page.

So all filled with new-found information, I sat on the floor, relaxed my pose, and felt myself slip into peaceful relaxation. Or at least, that’s what I thought would happen. It didn’t really. My mind was concerned with what was happening around me. When am I supposed to start cooking dinner? Man, these pants are feeling kinda tight in the mid-section! What time is it? Oh dear, here we go again. The old Kelly rears her ugly head. Not the most successful meditating session. I was allowing myself to stress over the fact that I couldn’t relax! All in all, it was little more than counter productive.

But when I really took a few minutes to calm myself, focus on my breath and the teachings I’ve received in years of yoga classes, I realized that we all have our own path to meditation and finding balance. Mine might be a little more muddled than others. But in finding patience and permission to allow myself the time for my body, and this pesky brain of mine, to calm themselves, I will eventually find the peace I am looking for.

Rome wasn’t built in a day, was it? Neither will the perfection of my meditation practice. In fact, it will never be perfect. Then again, nothing worth having ever is.

All the best to all all readers on your own meditating paths. Just remember to give your brain all the time it needs. Dinner can wait.

Kelly

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photo credit: kellinahandbasket

As I stumbled around the Internet the last few evenings searching for something interesting to write about – I came across numerous sites offering a Yoga Tips and suggestions section – most with plenty of suggestions related to the physical aspects, but only a rare few that covered all the holistic components of Yoga…and by that I mean mind, body, spirit, and environment.

Please keep in mind that the large majority of these tips and suggestions rely on the “in a perfect world” philosophy.  Those tips or suggestions which should not be altered under any circumstances will be marked by a snowflake! (Okay, I admit it is an asterisk.)  If you are a Yoga teacher or aspiring to become one, don’t worry!  I have included some tips for teachers as well towards the end of the article.

The Physical

• The best time for Yoga practice is in the morning before you have eaten breakfast.  The body is warm and well rested after a good night’s sleep and once you are used to a morning Yoga routine, you will find your body is at its most flexible early in the day.
• If you must practice later in the day, make sure you allow a minimum of two hours for food to digest before starting your Yoga practice.*
• Before you begin your Yoga practice, make sure to empty your bowels and bladder, as well as clearing your nose and throat of any mucus.* It is advisable to consume a small glass of warm water, as this settles the stomach.
• Wear clothing that leaves as much skin exposed to open air as possible, as long as you are not feeling a chill.  Cotton or cotton/Lycra blends in both looser and more form fitting styles will allow your skin to breathe and seem to be the most preferred.
• Use a mat, or at a minimum make sure you are performing your practice on a non-slip surface.* Yoga should be performed in bare feet where possible, but as mentioned in the last article, Yoga socks with ‘grippies’ are now commonly available.
• Pay more attention to form and less attention to the depth of the stretch, especially when you are first beginning.*
• Warm up and lightly stretch before starting your Yoga practice.  When you do begin, start slowly and lightly.  Yoga should leave you feeling energized and aware – not tired or sore.
• Learn to feel the difference between your body’s resistance to movement as opposed to pain.  If you experience any sharp pains at all, stop immediately and examine what changes in the posture are necessary to make you comfortable.*
• Focus on long, deep, slow exhalation and inhalation – your breath is your guide.  If a particular pose makes you feel out of breath, rest for a moment or two before moving on to the next pose.*
• Maintain a reasonable diet, and avoid under-eating or over-eating.  If you are fortunate enough to afford it, whole grains, fibrous vegetable and leafy greens, as well as fruits and skim dairy products should comprise at least ninety-percent of your diet.

The Mental

• The greatest cause of injury in Yoga is ego.  Whether in a class setting or in your own home, there is no need for competition.  Although Yoga is often practiced in class settings, it is truly a personal way of living and exercising.
• Focus your attention on the breath, as this will help keep the mind quiet and occupied.  Concentrate on feeling every muscle, joint and tendon as you perform your Asanas.
• Yoga is a lifestyle – there are no belts to earn, and the only true gauge to your advancement will be felt in every aspect of your existence as time goes by.
• Make a commitment with yourself to be as regular as possible in your practice.  When life gets in the way, do not feel bad; instead, renew your commitment and move on in a spirit of anticipation – not guilt.
• If you are having difficulty maintaining a regular home practice, join a class that suits you.  A great deal of human motivation is often dependent on who is watching…
• Consider adding two ten to fifteen minute meditation sessions to your day to help calm the mind and increase self-awareness.

The Spiritual

• Yoga is not a religion, nor is it associated with any one belief system.  Yoga will in fact deepen your spiritual connections no matter what your belief system.
• Even if your goals are purely physical in nature, you will begin to come into contact with the core of your being – without any belief at all required.
• Meditation does far more than calm a chaotic mind – it also brings us closer to realizing the communion we all share with each other and the Creator.  There is really no ‘right’ way to meditate.  Explore different options until you find something that works for you.
• If you are uncomfortable with the Sanskrit names due to religion, belief, or environment – make up your own names – as long as you can remember!  For instance, in bowing poses you could have the intent you are acknowledging and bowing to Jesus Christ if you are Christian.
• Spirituality grows because of awareness and its increase.  Yoga naturally builds awareness, but you may also extend this awareness-building into your day to day life.  Learning to pay more attention leads to a richer experience of life and all its beauty.

The Environment

• An ideal environment is used for Yoga and meditation alone and if possible should be considered holy ground and off limits to anyone, except you of course.  Physical structures are imprinted with our thoughts, emotions and intentions – if you require proof of this, visit a funeral home…keeping a room for yourself alone to meditate and perform your Yoga in can be a wonderful gift.
• If you are as the majority of us surely are, and no private space is available – choose a location that receives fresh air and light where possible.  Avoid stale environments and dust, as deep breathing increases the volume of particulate matter you inhale.
• If you are able, add an icon, symbol, or item that represents your commitment to Yoga and more importantly, yourself.  Place this item in a prominent location where you will frequently reminded by its presence.  Always remember, we could drop the word “Yoga” altogether and instead say “myself practice,” which is what Yoga really is – a way to self.

Well, that concludes the Yoga tips and guidance portion of the article as relates to beginners especially.  One footnote I will add before a few ideas for teachers or those aspiring to teach is this:  Never forget or underestimate the benefits of lying in corpse pose at the end of your practice.  I have been guilty in the past of doing exactly this and found that failing to lie in corpse pose for at least a few minutes can lead to what I call “tension bundles” or knots of muscles in certain areas.

For Teachers

My utmost respect and admiration to those with the ability and courage to teach others…teaching is one of the noblest of professions – even a king or emperor has had many teachers whose imparting of knowledge and wisdom allowed said royalty to succeed.

• If your financial situation allows, consider becoming certified in specific areas of Yoga, such as prenatal Yoga, PTS and victim rehabilitation certification, or Bikram Yoga (have a nice time in Hawaii)
• Combine your love of teaching Yoga with meditation and expand your offerings to your potential students.
• Attend workshops and seminars where you can become the student again for a short time – this allows you to bring home new insights into ways of improving your own teaching skills.
• Avoid online certifications.  They are rarely accepted as valid when compared to accredited training.
• Consider carrying liability insurance.  There are insurers out there that have specific plans for Yoga instructors or deal with such professions as clinical rehab and health workers.

Until next week…

Peace on Earth and good will towards all of creations myriad forms.

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photo credit: Navin Thakur

At the beginning of yoga class or at the start of our own personal practice, we sometimes set an intention or dedicate the practice to something or someone special. Setting an intention acts like a contract between the universe and ourselves. Not a contract in the sense that we have to do things a certain way, more that we plan to devote this time to being a certain way.

Setting an Intention

Start by taking the first 2 minutes of your practice to quietly focus on your mind, breath and body. Set your intention in your mind by first scanning the myriad of thoughts that are there right now. Search those thoughts for the one that is meaningful to you today. Ask yourself, “How am I going to be in this practice?”

Set your intention with your breath. Consciously breathe in then slowly breathe out. Follow your breath, letting your thoughts flow and ride the breath.

Set your intention with your body. Acknowledge the gift of your health and your ability to move around and be in this physical world. Bring your intention into focus by aligning your body, breath and thoughts.

Setting an intention helps to bring clarity to your practice. It is also motivating to have a clear focus. It gives your yoga practice another layer of meaning.

In his book, Turn Stress into Bliss, Michael Lee suggests asking yourself, “What is it I am hoping to create in my life by doing this practice today?” Perhaps it is wellness, a sense of peace or acceptance, or maybe you would like to dedicate your practice to someone else who could use the energy.

Don’t confuse your intention with trying to attain a specific goal. There is a difference. Phillip Moffat explains it eloquently in his article for Yoga Journal:

“Setting intention, at least according to Buddhist teachings, is quite different than goal making. It is not oriented toward a future outcome. Instead, it is a path or practice that is focused on how you are being in the present moment”

Once you have finished your asana, consider carrying the intention with you into your day, expanding your yoga practice to other aspects of your life. How would you like to be today?

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Prasarita Padottanasana (pra-sa-REE-tah pah-doh-tahn-AHS-anna) or Standing Wide Legged Forward Bend, combines the benefits of a standing posture – it energizes and strengthens – with the calming effects of a forward bend. This has always been a posture that I look forward to!

Prasarita Padottanasana stretches, releases tension and gives you a new view of your environment. It may be a difficult pose at first especially if you have tight hamstrings. Eventually, however, Standing Wide Legged Forward Bend becomes more effortless even soothing and calming. It is often prescribed for mild depression or anxiety. Try practicing this pose for a short time each day over the next week. I am sure it will leave you smiling.

Benefits

• Stretches your hamstrings 
• Stretches the lower back
• Calms your mind
• Builds strength in your legs

Technique

Start with your legs wide apart, feet parallel and toes turned slightly in to protect your knees. As you inhale, expand your heart and lungs arching your back gently and either 1) bring your hands to your hips or 2) interlace your fingers behind you with palms facing each other.

Keeping your legs strong begin to fold forward at the hips. Allow your heart to lead. If your hands are at your hip allow them to come to the floor in front of you shoulder width apart between your feet – keep the hands pulled in towards each other. If your hands are interlaced, stretch the arms away from your back and overhead.

Adjust your body so that you feel your hips over your ankles and your weight intends slightly forward in to your toes.

Always be mindful of your back. If you feel discomfort, bed your knees slightly and go only as far as is comfortable. You can also place your palms against a wall or use a chair for your forearms.  If your head touches the ground, it can bear some of the weight as comfortable. You can also use a block, folded blanket or bolster to rest your head.

Enjoy five full breaths or more.

To come out of the pose, press into your feet, engaging your leg muscles and inhale as you twist your torso upright. Exhale completely, let your eyes soften and smile.

Related posts:

1. Core Stability and Yoga
2. Bound Angle Pose – A Gift for Tight Hips, Thighs and Groin
3. Cow Face Pose – A Moo-ving Seated Stretch

When doing any yoga posture it’s important to aim for correct alignment to gain the benefits of the pose and perform it safely. An instruction that is often given by yoga teachers is to “lift and roll your thighs”, either inwards or outwards depending upon the pose. This has always been a confusing instruction for me and I never really got it.

This week I was reading the book, Cool Yoga Tricks by Miriam Austin. I came across a really good explanation of thigh rotation and how to really feel it.

To begin with, Miriam suggests a couple of alternative phrases she uses in order to think about and understand this direction:

• "engage the thighs or engage the quadriceps"

• "contract the thighs or contract the quadriceps"

Although it seems somewhat of an impossibility to roll your thighs in a specific direction (anyway it certainly did to me!), when done properly it helps to align the spine, creating a solid foundation for the pose and new sense of confidence and freedom.

Miriam’s Tips for Lifting and Rolling the Thighs Outward

I read the instructions for this technique and then decided to give it a try. I was really excited to discover a whole new triangle pose! I felt stronger and did not have the usual feeling of trepidation regarding my knee (I had surgery last year) as I lowered my torso into the pose. I’ve spent the past couple of days spontaneously rolling and lifting throughout my day!

• Get ready for triangle by separating your feet about 4 feet apart with the right foot turned out 90° and also to turn slightly inwards about 45°.

• Bend the right knee forward slightly.

• As you straighten it engage your quadriceps and roll your thigh outward.

• Next, slightly bend the back knee and as you straighten it roll the thigh outward.

• Concentrate on maintaining this lift and rotation throughout the pose.

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1. Finding Grace in King Dancer Pose
2. Prasarita Padottanasana: Can You Find Both Stability and Calm in this One Yoga Posture?

With the birth of Iyengar style yoga, the use of props has increased over the last sixty years. The Iyengar tradition stresses, through the use of props, to obtain the proper alignment of the body in a pose. The use of props helps the body achieve this alignment safely even when flexibility and balance are issues. Now, many different styles of yoga have adopted the use of props in their practice.

Blankets – Blankets are a versatile prop that can be used in many different forms. Folded blankets can provide support while sitting or lying down. For example, if you have difficulty sitting on your heels in child’s pose; place a folded blanket between the backs of your thighs and calves.

Blocks – Blocks are helpful in maintaining your balance or alignment while in a pose. They can also provide relief when your flexibility limits your ability to perform a pose. Blocks are most effective during standing poses when you just cannot reach the floor. For example, many beginners have difficulty touching the floor in Half Moon Pose. Use the block on its tallest side to support the lower arm and to aid in maintaining your balance.

Straps – Straps are useful in poses where you cannot touch your hands together or cannot reach your toes. They are also useful in deepening poses. For example, in Reclining Big Toe Pose, the use of a strap is common to deepen the stretch of the hamstrings and calves.

Bolsters – Bolsters can be an essential prop when practicing restorative poses, stretching the spine, and deep meditative breathing. They can also be helpful during prenatal yoga in supporting the lower back. For example, use a bolster underneath your knees during Corpse Pose to deepen your relaxation.

Props do not have to be limited to the types or usages described above. Everyday household items can become a prop out of necessity. Neckties, walls, tables, chairs, and books can all provide assistance in deepening your practice.

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I don’t know about you, but I have a real problem with the calves of my legs! They tighten up and it feels like the muscles and tendons shorten up by about two inches every night. I battle with Fibromyalgia and my legs really take the brunt of it. Waking up with a positive attitude is tough to do when your body doesn’t want to cooperate. So, I went on a mission to find the yoga stretches focused on lengthening out those calf muscles and give me back the freedom to move.

I spent a lot of years waiting tables, so my legs got quite a workout everyday. Since I’ve changed things up and now spend my day (and half my nights!) at a desk, my legs don’t get the exercise they used to- and it’s starting to be very apparent in how they feel every day. Downward Dog is great for the calves, but some days I can’t even get my calves to stretch out for Downward Dog without getting a charlie horse! On those days, I need something that loosens my calves a little before I move into a pose with a full calf stretch. I think many of us are familiar with the image of a runner leaning against the wall, stretching out before the big run. Well, it just so happens that works equally well before Downward Dog!

To get the appropriate stretch in your hamstrings and loosen up the calf muscle as well, face the wall and place your hands flat against it at shoulder height. Bring one leg behind you about 2 or 3 feet, with your foot flat on the floor and your toes pointed straight forward. Now let your weight rest forward over your front leg, but keep your back knee straight and your heel flat on the floor. This will stretch the big muscle at the back of your calf (the gastrocnemius.) When you bend your back knee, with your foot still flat on the floor, you stretch the smaller muscle underneath the gastrocnemius or the soleus muscle. Now straighten out the front leg and bend the back knee. Let your head drop down, so the top of your head is facing the wall. Drop into the front leg so you stretch it as it pulls back. Repeat the forward, then backward stretches two or three times. Breathe deeply, slowly and evenly as you hold each stretch for two to three breaths. Switch legs and repeat.

The key to this wall assist calf stretch is to let the muscle stretch on its own. DON’T bounce, just lean into the wall and let the muscle do the stretching.

Once I warm up my calf muscles with this stretch, I find it much easier to do the Downward Dog and my other positions. I also use the calf stretch throughout my day when my muscles feel tight. It only takes a minute, but it helps me feel better for hours.

Give this wall assist calf stretch a try the next time your aching calves make YOU feel like a cow!

See you next time!

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1. What Can Yoga Do For My Aching Back?
2. Lay Down to Cure Your Ails – Legs Up the Wall Pose
3. Feel the Warmth and Energy of Sun Salutation (Surya Namaskara)

Opening yourself up to the idea of Partner Yoga can be very rewarding. One of the principles of yoga is achieving union with others by recognizing yourself in other people. Partner Yoga can be explored through traditional yoga styles (Hatha, Tantra, Karma, etc.), along with several newer partner-only yoga styles such as AcroYoga, Satsang and Matkin yoga.

The best way to practice connectivity with your partner is to synchronize breathing. Start this practice standing apart and facing away from your partner. Focus on your own breath at first, and then each of you begins backing up toward the other. Once you are touching your partner, focus on aligning your breath and standing connected without overpowering one another.

Once this synchronicity of breath has been established, you and your partner can move into any of the partner practice sequences with which you both are comfortable. Partner yoga can include partner-assisted yoga, where you both do the same pose or mirrored poses; or you can integrate contact yoga, where you and your partner do different poses while being in contact with each other.

A classic mirrored Partner Yoga pose is doing the Tree Pose (Vrikshasana). In this pose, partners stand side by side, facing in the same direction with an arm around each other’s waist and the palms of their outside hands touching in a namaste pose. As one partner balances on the left foot, the other balances on the right. The joined palms can then be raised together over the couple’s heads. The smallest movements in one person can have a ripple effect on the other, and the Tree Pose teaches us to find balance with each other.

Practicing yoga with a partner can be like having your own yoga instructor by your side. The more you practice together, the more you understand each other’s limits, so eventually your partner can make suggestions for deepening poses without pushing you beyond your limits. Your partner’s advice can then be integrated into your personal practice quite easily.

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1. Candle Light Yoga for Two, Please