Working with Grief

Holidays can be a difficult time of year for people dealing with a loss of a loved one. This week we work on ideas to make this time an opportunity to forgive those we have lost, forgive ourselves, and feel well.

One idea comes from a dear friend of mine who lost her younger sister this year. For Christmas, her family put up a stocking for the sister who had died in a hospice. They filled the stocking with gifts for the hospice and after the holiday, they donated these items in the sister's name.

Anything that you can do to honor and celebrate the life of a loved one can be beneficial. Ignoring the loss is the worst thing you could do.

We used backbends to open our hearts and uplift our spirits, such as a variation on Camel pose (Ustrasana).

The affirmation we used during meditation was based on Louise Hay's suggestions for dealing with almost any emotion tied to relationships:

"I forgive you. I forgive myself. All is well."

Happy Holidays,

Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com

Today is the first day of the rest of your life!

Watch the breath - and - Change your environment

This week we find flexibility and calmness by exploring the breath and its effect on movement.

Candles and soothing music (at the end of class) enhance the relaxation experience. Create your own environment at home and in the office to feel happier and more content. For example, use candles, incense, pictures, photos, statues, screen savers, or even a drawer (at work) of special items that uplift your spirits. This is a great way to alleviate mild depression or general anxiety.

For insomnia we're working with the passive exhale and bringing focus to the breath with an awareness of the role of the abdominal diaphragm, intercostals (between each rib), and the abdominals (for an active exhale).

Namaste,

Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com

Today is the first day of the rest of your life!

Floating Bones

The diagram to the left is complements of wikipedia. Mary Bond, author of two books on movement and alignment in the Rolfing method, says,

"It is the tensional force of our softer tissues that keeps us erect, not the compressional strength of our bones. Floating within a sea of fluid tissues, bones are internal spacers for the body rather than beams that resist compression."

In class, we'll tap into enhancing our awareness of the freedom and space within our own bodies by using extending postures such as Tadasana/Mountain or Chaturanga/Four-Limbed-Staff and bone breathing. As we find more openness and room in the physical, we begin to notice ourselves becoming a bit more open minded and accepting of others. The idea of abundance is no longer foreign. As John Friend, founder of Anusara Yoga, advised,

"After practicing Yoga for a year, take a look at your life. If you are not living with more compassion, then you're not doing Yoga and your practice needs to change."

Use your practice time as "me time" in order to find freedom and compassion for yourself. After rejuvenating yourself, share this sense of love and acceptance with those around you. That's the real Yoga.


Namaste,

Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/

Today is the first day of the rest of your life!

Finances

What do your personal finances have to do with Yoga? Ask yourself: What is a spiritual person? What is a financially wealthy person?

Are your views on this very different or did you see the same person? If you saw the same person, then this week's theme may not speak to you. If you saw two very different people, then be aware of this. Check out this post regarding Money and Spirituality.

It takes money to provide our space to practice Yoga in. It takes money to educate ourselves or to travel and experience other cultures. It takes money to eat or enjoy some quality entertainment.

A wise person once said that money didn't make you greedy or evil; "Money makes you more of who you already are."

In our Yoga, we practice to expand our awareness and remove blocks. One of those blocks just might be how you view money. Taking your practice to find peace and reflecting on all the positive that money can do (such as Oprah or Bill Gates demonstrate) is an important part or removing that block.

As requested by a wonderful student Monday night, here is a brief overview of what the beginning classes are up to:

Center - molecule breathing
Joint Mobility - especially in the neck, chest and shoulder areas
Sun Salutation - dynamic and then static with each pose

Warrior I / Virabhadrasana I - hands on hips, lean forward, hug sacrum, and bring torso upright
Warrior III / Virabhadrasana III - using wall
Mountain / Tadasana - with shoulder integration

Bridge / Setu Bandhasana - block under the sacrum, heads of arm bones back, and externally rotate arms
Cross-legged Twist - keep the spine long
Cross-legged Forward Bend - keep the sternum (heart center) lifting away from the navel

Corpse / Savasana - use soothing music
Ujjayi 1:2 - breath of sound with exhales twice as long as inhales
Lotus flower meditation

Peace and Joy to all beings,

Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com

Today is the first day of the rest of your life!

Low Back Pain

Back pain plagues nearly everyone at one point or another. The reasons and sources are wider than you might imagine. Perhaps that is why there are so many back books out there and so many theories on what to do about it.

This week, we'll use sun salutations in three different ways to work with dynamically and statically stretching the main muscles (fronts and backs of the upper legs & back and abdominal areas) that affect the low back. Also, we'll strengthen these areas.

Each person's needs are different, which is why developing a home practice becomes very important. Use what you learn in class (and feel free to email questions or requests of topics to cover in class) to create a practice that is most helpful for you.

Namaste,

Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com

Today is the first day of the rest of your life!

80% grey

Our theme this week is based on a previous post at my main blog page. Click here to read about the 80% Grey theory.



During centering this week we breathe into the just the right side, then left side, then front, and then back. After exploring each side, we go for midline breathing. This involves expanding from your midline (line from the crown/top of your head to the center of your pelvic floor to between the feet) as you inhale and softening back to this area as you exhale.



We all end up a bit more expanded by the end of class. This expanse might be significant and it might be small. Either way there is an expanse. Poses that are designed to specifically extend the body are used, such as (depending on which class you are in) :

Mountain/Tadasana
Warrior II/Virabhadrasana II
Empty Lake Bed/Tadakasana (lay on your back with the arms overhead)
Crescent (Mountain or Empty Lake Bed with the body in a "C" shape)
Headstand/Sirsasana

Have a wonderful Thanksgiving, and just as you body expands, see if your mind expands as well.

Namaste,

Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/

Today is the first day of the rest of your life!

Finding Inner Peace - Tranquility - Calmness

This week in class, we'll use the breath and forward bends to experience calmness and inner peace.

Here are a few tips for finding your calm center:

1. Bring the forehead slightly in front of the chin even when lying down in savasana. This might mean using a pillow or blanket at the end of class.

2. Focus on your exhales and allow them to get longer. Don't force them. By bringing awareness to the out-breath, it will lengthen on its own. You simply allow this to happen.

3. When sitting, keep the pelvic bowl and sit bones heavy as you inhale bring lightness in your heart center. Imagine there is a string on the crown of the head gently lifting it skyward. Be careful to still have the forehead slightly in front of the chin, as if the head is bowing, but without hanging the head forward and pulling on the neck/shoulders. Play with finding the spot of expansion without effort or strain.

4. Listen to soothing music. The harp, such as on this CD, can be very calming.

5. Meditate, such as with this meditation CD.

6. Each inhale focus on the word and feeling of 'peace'. Each exhale silently say 'thank you.' Do this for at least 3 minutes.

7. Engage in a practice with mostly forward bends.


Namaste,

Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com

Today is the first day of the rest of your life!

Beautiful Hands

This week we explore the hand and extend gratitude for how amazing it is! In Hatha Yoga, sometimes the hands are part of our foundation. This enables us to open the spine in a supported way, such as in Cat/Cow or Downward Facing Dog. When done with proper alignment and action, these poses (asanas) also strengthen the underside of the forearm. All too common is a tight forearm on the top and weakness on the bottom. Paying close attention to where your hand roots down and where it lifts up can help to combat future problems in the wrist and hand that are a result of this muscular imbalance.

When the hands are on the ground, root or ground the four corners--the base knuckle of the index finger, the base knuckle of the pinkie finger, the base of the thumb mound or inner mound at the base of the palm, and the fleshy part on the outer base of the palm. The lift comes from three points (like the feet), but you can mainly focus on the center of the palm lifting--especially at the carpel tunnel or grove at the center of the base of the palm. If this sounds too complex, just ask me at class next week and I'll show you. It's easier to see than say!

Work with poses such as bowing (sit back on your feet and reach your hands forward in front of you on the floor), table top (on all fours), and downward dog to see what your hands are doing.

Remember to be grateful for what you CAN DO! There's an awareness of what we'd like to change--be it placement of the hands, our relationships, our jobs, how patient we are, or whatever. However, there is NOT a judgement of failure or not being "good enough." Find what is working. Can you feel your hands? Can you place them in prayer position and find the root and rise? Are you sometimes patient? Do you have some pluses in your relationships? Does your job pay for things you enjoy or need?

So when we look for something or want to make a change in our life, it isn't with judgement or dwelling on what we don't want. It's an awareness surrounded by attention and gratitude for what is working and what we'd like to see more of.

Namaste,

Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/

Today is the first day of the rest of your life!

Yoga for Feet - Yoga for Your Mood

This week we'll explore the feet. There are 4 corners of the foot -- the ball mound of the big toe, the ball mound of the little toe, the inner heel and outer heel. These corners all ground evenly into the earth. As you extend down and into the ground, there is a rebound effect that ideally lifts the 3 arches of the foot. The three arches are:

1. Medial (the inside arch from big toe ball mound to the heel)
2. Lateral (the outside arch from little toe ball mound to the heel)
3. Transverse (the arch from the big toe ball mound to the little toe ball mound)

Massage of the foot and toes helps to loosen fascia tissue (connective tissue) that may block the arches from lifting.

One way to focus on the arches is to be aware of a drawing upwards from the 3 bindus on the foot. Doug Keller describes bindus as "points from which to draw myofascial energy. Bindus are linked directly to muscular action and myofascial tone."

This synergy of rooting and rising is analogis to giving and receiving. As we root, we are reminded to give and extend what we have. As we rise, we fill ourselves with the energy of the earth and bring awareness deeper into the body.

Sadness can stem from too much giving/receiving or not enough. As we work with finding balance and integrity in the body, we find integrity and balance in the mind.

Frequently, sadness is accompanied by a sense of exhaustion, collapse or closing in. The lift and energy of rising up, is gone. An energizing Yoga practice or brisk walk can be just the thing. Also, giving in any way can bring more joy. Volunteering is a great way to give and receive happiness.

“Be of service. Whether you make yourself available to a friend or co-worker, or you make time every month to do volunteer work, there is nothing that harvests more of a feeling of empowerment than being of service to someone in need.” - Gillian Anderson

Namaste (my heart bows to and honors your heart),

Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/

Today is the first day of the rest of your life!

Yoga for Strength

"The structure is extremely strong."

"She is a strong woman."

"The powerful automobile revved its engine."

"He is a powerful leader."

To gain an understanding of your relationship with strength, read the quotes above. How do they make you feel? Is there a sense of rigidity or understanding? Do you find stagnation or freedom? Do you experience a feeling of fear or peace? Contempt or love?

If you found the former of these options to ring the most true, then you might find it difficult to add strength to your body and mind until you shift your mindset.

True strength and power lead to understanding, freedom, love, and peace.

Weakness breeds fear, contempt, stagnation, and rigidity.

Awareness is the first step to change. If you have a healthy relationship with the idea of being powerful, then the benefits and work involved to invigorate your body (and thus your mind) may come easier.

As with all things, we must consider not overdoing and finding balance.

"The quality of strength lined with tenderness is an unbeatable combination."

- Maya Angelou

Namaste,

Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com

Today is the first day of the rest of your life!

Life is a Journey

Life is a journey - not a destintation

Every day Yoga reminds us of this. If you view each posture (asana) as the goal of Yoga, you miss the journey. Not only that, but you are more likely to injure yourself during your practice. You cannot force or rush your body into positions, just as you cannot force or rush life to play out the way you want in the time you want.

You can work towards something, such as an asana or life goal. But the real practice is in finding the enjoyment of the moment you're at right now. Sometimes an asana remains unreachable, just as some things in life don't work the way we thought they would. The lesson is to still enjoy the journey and where you're at today.

When you unroll the mat and begin to breath and move, don't picture the end pose as something you must get into. Think of the poses as ways to slowly move your body in a given direction, but love the journey--whether-or-not you reach the final "destination".

For example, Uttanasana (standing forward bend) is a position designed to calm the mind, open the back body, and fill you with a sense of surrender. If it's not doing all these things, then take a closer look at your alignment (I can work with you on this). Your forward bend might be with knees bent, hands on your thighs, and a straight spine just tipping slightly forward from Tadasana (mountain). Or you might have your hands behind your heels, straight legs, and your head between your legs. Don't be surprised if you're somewhere between these two extremes!

Each moment, each day, your poses will look different. That's the journey. The lesson is in accepting where you're at in this journey, setting the ego aside, and enjoying it. This applies to all of life.

Namaste,

Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com

Today is the first day of the rest of your life!

Mantra

This week we're working with some forward bends, such as Janu Sirsasana (Head to Knee) and Eka Pada Bhujasana (Elephant). Both of these poses require core strength to do properly. Specifically, hugging in along the "inner girdle" or transverse abdominus muscle.

Our theme is on mantras. The word mantra means 'that which protects'. Doug Keller writes about mantras in his book, Refining the Breath. He says, "Through mantra we stabilize the mind, bring it into a state of equipoise. From that steady and centered state, we are able to recognize the power behind words, protect ourselves from their influence through discrimination, and merge with the divine power behind them - the power of the mantra itself."

He goes on to say, "Mantras are far more powerful than ordinary words because of the purity of their vibration and the accumulated power of the practice invested in them by all who have repeated them. The true power of mantra comes not from any cognitive meaning or 'translation' that we may attribute to it, but from the power of the sounds of the letters themselves."

Hopefully this will bring more meaning to our class chanting of "OM" or "Shanti". For more info, check out http://totalhealthyoga.blogspot.com/2007/10/sanskrit-om-shanti-namaste.html.

Namaste,

Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com

Today is the first day of the rest of your life!

Inner Peace

Note--The format of this Class Blog has changed a number of times and has had a number of different focuses. It has been moving in the direction of offering direct practice suggestions for you to do at home. This takes a lot of extra time and effort on my part, and to my understanding it is only used by a handful of folks. Also, I only post once a week in this blog so there's not a lot of variety for your home practice. In order to offer a more complete and useful tool for a home practice, I am completing my book, Home Yoga, which can be used as a valuable aid in your practice at home.

This blog will be an overview of the theme with perhaps a few words about what we worked with in hopes to spark a broader view of Yoga and the value of your practice.

Now onto this week's entry....


Many students are looking for inner peace, calm, relaxation, reduced stress, and/or less anxiety. As a friend of mine said,

"You can only give water if there is water in the well."

If you are peaceful, then your family may find calmness. If your family is calm, then your community may be more caring. If communities are more caring, then the nation may be more nurturing. If nations are nurturing, then the world may be at peace.

So, if you want peace in the world, then take time to nourish and replenish yourself--such as with a Yoga practice.

This week, we make peace with our hips by learning how to move from the hip joint instead of the pelvic bowl, knee, and back.


Namaste,

Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com

Today is the first day of the rest of your life!

Chakra - A wheel of enegy along the spine

Welcome to the newbies this week (new classes at First Unitarian started up)!

This week our class focus is on the shoulder and neck area. Depending on how experienced your class is will depend on how deeply we delve into these areas.

The shoulders relate to the 4th Chakra. This impacts allergies, heart issues, upper back, breast cancer, love, hate, anger, grief, commitment issues, forgiveness, & hope.

The neck is part of the 5th Chakra related to TMJ, scoliosis, gum disease, thyroid issues, freedom to choose, addiction, judgement, faith, & personal expression.

As we stretch and strengthen these areas not only do we aid in posture and potentially relieve pain, we also release emotional and energetic blocks in these areas.

If you're just starting Yoga, work with finding a comfortable seat on a blanket and maintain your low back (lumbar) curve. Then go through an parts of the Sun Salutation (Surya Namaskar) -- especially steps 1-5. Then lay down a bit in Corpse (Savasana). Finally, from a seated position observe (without judgement) your breath. Notice which is easier: inhale or exhale. Focus lovingly on the one that is more challenging, hesitant or forced.

If you're new, but have been practicing for a few weeks, work with warming up (see above or add your own ideas from class) to Camel (Ustrasana). Cool down with Downward Facing Dog and Child's pose. Then take Corpse or Savasana. Finally, from a seated position work with the Ujjayi breathing and a 1:1 ratio.

If you've in an All Levels or Continuing class, you can use the ideas above to warm up and cool down. The focus asana this week is Setu Bandhasana (Bridge) to Sarvangasana (Shoulder stand).


Namaste,

Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com

Today is the first day of the rest of your life!

A New Twist on Twists

This week, we're working with twists. Beginners using Marichyasana III and All Levels going for Ardha Matsyendrasana. However instead of taking the front arm on the outside of the upward pointing knee, we'll simply hold onto the knee the the hand. This is for a number of reasons.

Compassion, kind, and considerate treatment of others is very valuable. In the last couple of weeks, Mike Malloch at Jack Safro Toyota in Brookfield went the extra mile and gave me (for free) a loaner car while mine was in the shop. He didn't have to do this. He was just being considerate. This got me thinking about how the whole practice of Yoga is not just the asana, or even the breathing for that matter. It's how we treat ourselves and others.

Twists are easy to overdo. They feel so wonderful as they lure you into going deeper and deeper. However, it's easy to overstretch the numerous ligaments running along the spine and to compress the discs. This is why warming up and slowly building up to a deeper twist is so important.

Using your hand on the knee, instead of hooking the elbow over it, allows more mobility in the shoulders and makes it less tempting to force yourself into a depth that your body is not ready for.

Move with compassion on the mat, and you'll find more compassion in your life.

Namaste,

Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com

Today is the first day of the rest of your life!

Stretching - What makes us tight?

For the week of September 10, we're working on increasing flexibility by mainly working with the side body.

The more you move, the more flexible you become. Think about it, when you wake in the morning or stand up after watching a movie, your body may be a feel stiff. A good stretch is just the thing. If you have any pets, notice how they don't just wake up and run around. Even lively Pippin (pictured above) loves a great stretch in order to transition from rest to movement. So, when you get up in the morning don't jump out of bed. Take a few minutes to stretch and gently prepare your body for the day ahead. Same thing after you've been sitting at the office for a while. Take your time to at least spend a few breaths opening your spine. Who knows maybe you'll start a healthy trend for those around you!

Here are some brief ideas for your home practice (based off what we did in class):

1. Full deep breathing.

2. Gentle warm ups, like table top/cat/cow. Also, from a seated position, bow to the right and then to the left. Add anything that feel natural to slowly get the body moving with the breath.

3. Sun Salutations (Notice, for those of us that are a bit tighter, it is very helpful to first warm up and follow that with Salutations.)

4. Use any poses that help to open the side body, such as Side Angle (feel free to modify with the front forearm on the front leg), Side Mountain, Triangle w/ the top arm reaching in the direction of your front toes.

5. Beginners work with Gate. All level students go for Side Plank.

6. Cool down with supine poses, such as hugging the knees into the chest and knees to one side for a twist.

7. Corpse (Savasana).

8. Breathing with a focus on the exhales

9. Meditate on a positive affirmation, such as "I am growing more courageous, joyful, and peaceful every day."

Namaste,

Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/

Today is the first day of the rest of your life!

Flowing in Sun Salutation - Grounding Meditation

This week 2 new classes have begun: An All Levels and a Beginning class.


Beginners will work on Sun Salutations. Click here for a review and to help you learn the flow.


All Level students, see if you can fit in Sun Salutations at least 3 days before next week. Also, work on the threading the needle variation that we did (see photo) to open the hips. Be sure to watch your ankle and extend out through the ball mound of the big toe.





Finally, anytime you feel scattered or spacey, take at least 5 minutes to sit and focus at the base of the spine. After a while, visualize a dark blue upside down triangle at the bottom of your torso. See flashes of lightning coming from the triangle and reaching the depths of the earth's core. Take a few full breaths before opening your eyes and moving on with your day.


Best of luck and see you all next week,
Namaste,

Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/

Today is the first day of the rest of your life!

Toning Abs

This week, we worked on toning the body, especially the deep abdominal muscles. While doing some research about what "tone" actually means, I found a definition of the word. The first definition referred to the tone of one's voice. The example, listed was a parent saying to their child, "Don't take that tone with me!"

Consider how closely this relates to the tone in your body. A well toned body is both strong and flexible. Note, that a tight muscle is NOT a strong muscle, and a weak one is not necessarily flexible. When you speak, or think, in a negative tone, feel how your body tenses up. When you are humble and caring, the muscles relax and let go a bit.

So, when you're working with finding a nice balance between strength and flexibility, consider finding this same balance in your words and actions.

Namaste,

Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com

Today is the first day of the rest of your life!

August 9, 2007 - Beginning Yoga - Homework - Strength

Throughout the day.
Feel strong.
When looking to enhance an attribute about yourself, such as strength or patience, take affirmations one step further. Instead of just saying "I am strong", feel it. Stop and bring up images in your mind of strength or positive power. See yourself standing up for what you believe in. See yourself voicing your opinion in a steadfast and loving way. Perhaps, visualize other people or things that fill you with a sense of commitment. It's the feeling, not simply the words, that will start to change your life and create more of what you'd like in your life.

Confident breath.
When you could use a confidence boost, take 3 to 5 minutes for the following exercise: Place the tips of the index finger and thumb together. The index finger represents your ego and mind. The thumb is the higher Self and spirit. The higher Self is always confident, it is the mind that sometimes questions our own worth. Breathe into the upper chest, then the lower chest, and finally the upper belly. Breathe out from the belly, then the lower chest, then the upper chest. Even though you are filling and releasing all 3 areas, emphasize the filling the chest. Breath in a 1:1 ratio (even inhales and exhales) and picture yourself growing more confident. Counter any negative thoughts with positive ones. Feel the energy of confidence filling your body. If need be, just pretend at first. Eventually, it will become real.

Hatha practice at least 3 days a week. If you are shy on time, do only the items marked with an *.
* Center
Use 1:1 3-part breathing--described above.
Add the Chin/Jana Mudra by touching the tips of the index finger and thumb together.
Stay for at least 36 breaths or 3-5 minutes.

* Warm up
Shoulder circles in both directions.
Forward bends from a cross legged position. Bend forward as you exhale and come back up on inhales. Do this 3-6 times. Then switch legs and repeat.
Downward Facing Dog (Adho Mukha Svanasana) bending one knee at a time. Be sure to track the knees in line with the ankles. Alternate bent knees about 6 times.

* Sun Salutations (Surya Namaskar)
Do 2-6 repetitions of the full or partial Sun Salutations. Take high lunges, knee off the floor, and arms overhead to build even more strength. Keep the front knee (especially in lunges) pointing in the same direction as the second to middle toe.

Wide Leg Standing (Prasarita Padottanasana) - hold for 6-9 breaths.
Side Angle (Parsvakonasana) with the front elbow on the front leg. Maintain alignment of the knees and lift the belly away from the bent leg. Always look to create space, not collapse. Hold for 6-9 breaths each side.
Triangle (Trikonasana) - hold for 6-9 breaths each side.

* Counter/Cool Down
Locust (Salabhasana). On inhales spread the legs apart, and on exhales draw them close together. Do this 3-9 times.

Child's Pose (Balasana) for 6-12 breaths. Let the shoulders completely relax.

Supine Twist of any kind. Follow up with bringing your knees to your chest. Relax the back and come into corpse (Savasana).

Pranayama
1:2 breathing (exhales twice as long as your inhales)

Meditation
Focus on the phrase "I am strong and flexible". See the words and eventually focus on the gaps or spaces between each word.

Namaste,

Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/

Today is the first day of the rest of your life!

August 2, 2007 - Beginning Yoga - Homework

Flexible all day.
Sit on the floor.
If medically possible, sit on the floor (or on folded blankets) with proper alignment at least once a day. You can do this instead of sitting on the couch in the evening. Be sure to keep the spine erect and the low back curves slightly forward--NOT backwards. Stay centered on the sit bones.

Formal practice at least 3 days a week. If you are shy on time, do only the items marked with an *.

* Center
Use 1:1 breathing.

* Warm up
With Cat/Cow.

* Sun Salutations (Surya Namaskar)
Do 2-6 repetitions of the full or partial Sun Salutations.

Wide Leg Standing (Prasarita Padottanasana)

Wide Leg Seated (Upavistha Konasana)

* Counter/Cool Down
Sit in Staff (Dandasana) by bringing the legs together straight in front of you. Use a blanket under the sit bones if needed to maintain a low back curve. On exhales, squeeze the legs together tightly. On inhales, relax. Do this at least 3 times.

Take a supine (on your back) twist, by laying down and hugging the knees into the chest. Bring the arms out to the sides and allow your knees and hips to twist to the right. Keep the left shoulder blade on the Earth. Stay for at least 9 breaths. Repeat on the other side.

End with knees to chest until any back tension is released. Then take corpse (Savasana) by laying flat on your back. If this bothers your back, place the calves (bottom legs) on a chair. If your neck compresses, then use a small pillow or folder blanket under the head. Stay for at least 5 minutes. Playing soothing music if desired.

Pranayama
Skull shining (Kapalabhati). Repeat 3x only as long as there is absolutely NO dizziness.

Meditation
Focus on a blue clear sky in the mid-brain. If thoughts distract you, use Kapalabhati breathing for 10-15 seconds. Do this up to 3x.

What are you thinking?
Think of what you DO want, NOT what you don't want!
Throughout the day, notice anytime that you describe what you do NOT want. If this happens, replace it with something you DO want. For example, "I'm so tight and too old." becomes "I'm growing more flexible every day, and I feel vibrant!" Or, "I'm fat." becomes "I'm growing healthier every day." Try this out, and let me know how it goes for you.

Namaste,

Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/

Today is the first day of the rest of your life!

July 27, 2007 - Beginning Yoga - Homework

When you could use a little pick-me-up, try this energizing technique.
Chest opener with clasped hands.
From either a sitting or standing position, exhale and draw the belly button toward the spine. Do this just enough to stabilize the low back and NOT to create tension. Inhale and lift the heart center (sternum area) upward. Interlace your fingers behind your back and allow the thumbs to rest on the sacrum or low back. Each inhale, while keeping the heads of the arm bones back, lift the hands away from the back and skyward. Each exhale, soften back down. Do this at least 6 times.

Move by following the breath and repeat the sequence 2-6 times. Do this 3-5 days a week.
Note: If this is too much for you, please stick with the shorter variation from last week.
Traditional Sun Salutations (Surya Namaskar)
Stand with arms overhead as you breath in (Tadasana or Mountain).
Exhale into standing forward bend (Uttanasana).
Inhale as you lengthen the spine.
Exhale and step far back into a lunge (Anjaneyasana).
Inhale onto finger tips, hands on front knee, or arms overhead.
Exhale both feet to the back of the mat for plank (Phalakasana). Modify with the knees on the ground if necessary.
Inhale stay in plank and lengthen the crown of the head forward and heels backward.
Exhale slowly bend the elbows close to the body bringing the belly to the ground. If your able, pause a few inches off the ground in Yoga push up (Chatturanga).
Inhale lifting the chest forward and up to cobra (Bhujangasana). Keep the heads of the arm bones back!
Exhale to downward facing dog (Adho Mukha Svanasana). This looks like an upside down 'V' with the hands and feet on the ground. Bend your knees if needed to maintain a low back curve.
Stay in down dog for a few breaths with the head and neck relaxed.
Inhale the right leg and hip high into the sky.
Exhale, as the hips stay high, swing the right leg forward between the hands for a lunge (Anjaneyasana) on this side.
Inhale onto finger tips, hands on front knee, or arms overhead.
Exhale and return to standing forward fold (Uttanasana).
Inhale up to Mountain (Tadasana).
Note: With each repetition, alternate with leg you start with.

Bring body awareness to your shoulders throughout the day and in these poses (asanas).
Shoulder alignment in Mountain (Tadasana)
Stand with the parallel feet hip joint distance apart (a bit wider than your sit bones). Tops of the thighs move back. Keeping the hip creases coming back, lengthen your tailbone down and the low belly tones. At this point, your torso is upright and the weights is evenly distributed on the feet with the center being just in front of the heel.

1. Inhale and lift the heart center without overarching the low back. This will slightly flatten the upper back.

2. Imagine bubbles floating under your arm pits and lifting the front pits slightly.

3. Center the heads (tops) of the arms bones with the side body. You might find it helpful to look in a mirror sideways to see how far to go. Note: Each side might be different.

4. Keeping the first 3 steps, exhale as you melt your shoulder blades down the back feeling a softening and release along the back body.

Hold for a several breaths to get a feeling of this alignment.


Shoulder alignment in Wide Feet (Prasarita Padottanasana)
Stand with the parallel feet almost 4' apart. With hands on hips take the thighs back and the tailbone down as if you have a long tail and sweeping just in front of you. The hip creases stay "creased" and do NOT jut forward. As above, the weight is evenly distributed with the center just in front of the heels. Keep the pelvic bowl steady as you align the shoulders using the 4 steps listed above. Then hing from the tops of the legs (NOT from the belly) and bend forward. The spine stays in alignment. Keep the heads of the arms bones back! Gravity will try to pull them down. This is a great upper back strengthener. Hold for 6-12 breaths before coming up.

Rest at the end of each practice session.
Corpse (Savasana)
While laying comfortably on your back with eyes closed or even covered with an eye pad. Watch your exhales. Focus on the end of each exhale and the silence there. Eventually, you may just focus on the silence. Stay here for at least 5 minutes.

Namaste,

Kris Kramer
www.TotalHealthYoga.com
www.TotalHealthYogaBlogspot.com

July 19, 2007 - Beginning Yoga - Homework

You can use this technique during times of stress and just before going to bed.
1:1 then 1:2 breathing to stimulate the relaxation response.
Start by noticing the length of your inhales and exhales. Lengthen the shorter of the two until they are equal in length. Once you can do this for 6 or more breaths comfortably, then gradually lengthen the exhales until they are up to twice as long as the inhales.

Move with the breath and repeat the sequence 2-6 times. Do this 3-5 days a week.
Sun Salutations (Surya Namaskar)
Stand with arms overhead as you breath in (Tadasana or Mountain).
Exhale into standing forward bend (Uttanasana).
Inhale as you lengthen the spine.
Exhale and step far back into a lunge (Anjaneyasana).
Inhale onto finger tips, hands on front knee, or arms overhead.
Exhale and return to standing forward fold (Uttanasana).
Repeat with other leg.
From forward fold (Uttanasana), inhale up to Mountain (Tadasana).

This is wonderful for the low back. Be sure to keep the butt on the ground and the thighs moving back as the arms slowly bring the leg deeper into the stretch.
Hand to Big Toe Pose (Supta Hasta Padagusthasana)
Lay on your back. Bring one leg up toward the ceiling. The other leg stays on the ground. Use a strap to reach your top foot or hold on behind the thigh. You can also do this in a doorway and rest the upper leg on the wall and the other leg goes through the doorway. Keep both thighs moving back. Take at least 9-12 long full breaths before switching sides.

Namaste,

Kris Kramer
www.TotalHealthYoga.com
www.TotalHealthYogaBlogspot.com

Strength - Flexibility

This week the focus asana will be a modified Vasistasana or Side Plank pose. Yes, it's technically a hand balance, but you still have your feet on the ground. As with all poses, do it in stages and enjoy where it takes you.

One of the key factors in this posture, and all hand balances, is to keep the shoulders integrated. So, first we'll warm up with poses like Virabhadrasana II (Warrior II), Tadasana (Mountain), and Utkatasana (Chair)--all with a focus on shoulder alignment.

To get this alignment, take the arms in front of you while standing. On an inhale slide the heads of the arm bones back and feel the shoulder blades flatten on the back. Keep this, as you lift the arms overhead or out to the sides.

Arm balancing takes a combination of strength and flexibility. As Yogis, we take this into our lives as commitment and open-mindedness.

See you all next week,
Enjoy your practice time :-)
Kris K
www.TotalHealthYoga.com
www.TotalHealthYoga.Blogspot.com

Let's Twist Again, Like We Did Last Summer

You guessed it, this week we'll focus on twists.

The 3d most common reason that current students at Total Health Yoga come to class is to release stress. Stress happens in everyone's life. The question is how do we handle it?

I believe that when you live from a centered place, stress is much easier to cope with. It's like standing on a ship in a storm, if you don't have a firm footing, a center, then you are easily tossed about. Twists are all about moving from you center.

Start by aligning the crown of your head over the center of your pelvis. For men think of the area just in front of the perineum, and ladies align with the cervical wall. These are, also, the areas to lift from for mula bandha or root lock. When you twist, keep this central channel, the sushumna, aligned.

Beginners will work with variations on Marichi III and continuing students Parsva Bakasana.

After a twisting practice, be sure to release and stabilize with some simple forward bends, such as lying on your back with the knees drawn into the chest.

Until next week,
Kris
www.TotalHealthYoga.com
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Yoga - Backbends - Posture

Open the Cave of Your Heart

Y

Last week, we worked with forward bends. The one thing that became apparent by the end of the week was that many of us round the upper back so much that we miss the lengthening in the front body.

Yes, a forward bend is more lengthening for the back body, but the front body should not collapse.

If you work at an office, take a look around you and notice how many folks are slumped in their chairs. As we get older, many of us begin to collapse in the front and chronically round the spine. Thus the poor posture that we so often see or even experience. In an extreme case, kyphosis occurs.

So, this week we'll work with backbends and expanding the heart fully. One of the greatest benefits of backbends is a fullness of breath. The rib cage opens up, the heart has more space, and the diaphragm can move freely. The biggest risk point, is the low back. Be sure to keep the tailbone moving towards the pubic bone and the pubic bone lifting up the front body.

Just as in the forward bends, the tendency is to collapse the front body; in backbends, the tendency is to collapse the low back. Resist this by first warming up the body and starting with easier backbends, simple twists, and some lateral openers.

This week beginner's challenge asana will be dhanurasana (bow) and continuing students will explore pincha mayurasana (forearm balance).

Enjoy and see you at class,
Kris
www.TotalHealthYogaClasses.com

Relaxation - Flexibility

After any training, it takes some time to assimilate and integrate potential new ideas into the classroom.

As most of you know, I just returned from 5 days with Rod Stryker -- read all about it on the main blog.

Already we're experimenting with some of the Viniyoga techniques that Rod uses, such as more dynamic movements to build strength, flexibility, muscle memory, and circulation.

Based on most current student's interest in "flexibility and relaxation", this week we'll focus on forward bends and a fluid dharana (concentration which can lead to meditation or dhyana). Based on folks abilities, we'll use variations of Marichi I and Marichi II.

A hand mudra, called the Buddhi Mudra, will be used during the meditation to enhance the fluidity of our bodies.

See you all next week,
Kris K
www.TotalHealthYoga.com
www.TotalHealthYoga.Blogspot.com

Health - Maybe it IS something to laugh about

This week in class we'll tell a few jokes and talk about how laughter is important to our physical and mental health.

Marichi literally means ray of light and the Yoga poses by that name are to honor the sage, Marichi, son of Brahma. Brahma is the symbol of creation.

To find a little joy and lightness in the body, beginners will work with Marichyasana III (sans the bind :-)) and continuing classes will focus on Marichyasana I.

"Remember, it is more important for a smile to spread over your chin than it is to get your chin to your shin." - Sturart Rice

Namaste,
Kris
www.TotalHealthYoga.com
www.TotalHealthYoga.Blogspot.com

Yoga - Philosophy - Dharma

An important aspect of Yoga is living your Dharma. In the Yogic tradition, Dharma is defined as your path. It's what brings you great passion and serves others. The neat part is that what brings you great inner and lasting joy, also, serves others. Your Yoga practice helps you to find and live your Dharma. This means to "do your duty," but not in a negative way.
I believe that when you are in the flow of life--living your Dharma--that the result is great inner peace and happiness.
Similar to the Buddhist Dharma, which means protection by following the Buddhist Dharma.
Either way, you're living in a way that brings you great happiness. In the Bhagavad Gita, Krisha tells Arjun to follow his Dharma. The key, he says, is to then release all attachment to the outcome.
In our classes this week, we'll work with forward bends, such as Janu Sirsasana for beginners and Paschimottanasana for continuing students. Aligning in a forward bend is to align with surrender. That is how you flow with Dharma. You align and surrender to your path. Notice, surrender is not a negative here! It feels GREAT to know and live your life's purpose.

To finding and flowing with your Dharma :-)
Kris
www.TotalHealthYoga.com
www.TotalHealthYoga.Blogspot.com

Attitude and Backbends

This is a new start of an 8 week period for some and the end of 8 weeks for others. Perhaps a theme on beginnings and endings would have been in order. Alas, it is not what I chose. This week we're talking about the 3 A's of Anusara Yoga, which are Attitude, Alignment, and Action. The focus will be on Attitude.

A person with a positive attitude or outlook on life can be referred to as an optimist. In Dr. Weil's writings on managing stress, he suggests that optimists have healthier and happier lives.

In class, we'll follow our breath and work with backbends in order to find more openness in our hearts and fullness in our breath. Both of these qualities help in feeling more contentment and joy inside. Beginners may check out Setu Bandhasana or Bridge. Continuing students might like to work with Urdhva Mukha Svanasana or Up Dog. Bring special awareness to keeping the spine long, heart lifted, and tailbone scooped.

See you all in class :-)

Kris

www.TotalHealthYoga.com

www.TotalHealthYoga.blogspot.com

Listening

This week in Yoga we'll work with the alignment of inner thighs back & wide, while lengthening the tailbone down and gently scooping it forward. This works very well in backbends, as it prevents one from crunching the low back. Use this idea when standing anywhere. It's a great way to align the hips and spine. One way to experience it with a stronger mula banhda (root lock) is to lay on your back (supine) and roll the inner thighs down and slightly apart. Keep that as you direct the tailbone towards the heels. As a result of this, the low belly will tone and the pelvic floor will engage. Be sure to still feel the inhale reach to the pelvic floor. On exhales, you may draw upwards even more with the pelvic floor.

We, also, talked about Pratyahara--the 5th of 8 limbs in the Yoga Sutras. As we become aware and select what impressions to absorb from what our senses provide, we learn to listen more clearly.

“Tranquillity comes through listening. It is impossible to truly listen while doing something else at the same time.” – David Baird’s A Thousand Paths to Tranquillity

Happy practicing!
Kris
www.TotalHealthYoga.com
http://TotalHealthYoga.blogspot.com