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!