It is imperative to remember that asanas (postures) are there to serve a function. That purpose might be to build strength in the abdominals, loosen the low back, stimulate digestion, calm the mind, energize the body, or find true peace. Most poses have a number of functions associated with them.
Form is the picture of what the final asana looks like. You see this in magazines, books, DVD's, or perhaps on the mat next to you. It is easy to get caught up in the look of the pose and forget about if the position is still aligned with its intended purpose.
This week we will work with forward bends and stay conscious of whether-or-not we are still reaping the marvelous benefits of this poses or are we simply pushing ourselves into a position because of how it looks.
Contrary to Billy Crystals wise words, "It's not how you feel; it's how you look. And you look marvelous!" In Yoga it goes more like this, "It's not how you look; it's how you feel. Do you feel marvelous?"
Here are few of the benefits to forward bends:
Create space on the posterior vertebrae—benefiting the nerves and thus body functions and brain. Stimulate the parasympathetic nervous system. Loosen back, especially the low back. Some create mobility in the backs of the legs and buttocks. Adrenal relief. Massage the intestines. Provide fresh circulation to the abdominal organs. Remove waste. Aid in exhales. Calm the mind. Encourage a sense of humility and surrender. Literally and figuratively look within. Similar to the curve in the womb. Require patience. Peaceful.
Practice a few of these tips in various forward bends:
Be sure to NOT hang from the vertebrae. Take Uttanasana (standing forward bend) and use your hands, a mirror, or a friend to see what part of your spine is the highest point. If it's the upper, middle, or even low (lumber) back, then you are stressing that vertebrae. Bend your knees and/or widen your feet until the highest point is the sacrum. When the sacrum is at the top, then the vertebrae are free to release with gravity.
Each person's leg position, such as bent knees or not, will be different based on their current flexibility. The self-study is called svadhayaya.
If you suffer from back pain, seated forward bend, especially aggressive ones, are contraindicated.
Keep thoracic (mid and upper back) long; Bring the belly to thighs before the head or chest.
Be sure to take full inhales from top down--this depends on the person, but for most folks this direction of breath will aid in keeping the upper back long and resist over rounding.
Extend from sacrum, keep spine long (NOT angled or hanging from the vertebrae).
Use your breath to help you flatten the upper back and deepen the stretch.
If you have questions, please bring them to class next week.
Namaste,
Kris Kramer
www.TotalHealthYoga.com
http://www.TotalHealthYoga.Blogspot.com
Today is the first day of the rest of your life!
Showing posts with label Forward Bends. Show all posts
Showing posts with label Forward Bends. Show all posts
Tuesday, March 4, 2008
Tuesday, February 26, 2008
The Whole Body
Every time you take a breath or work with one part of the body, another part is affected. For example, stand up and do a forward fold. Come out of the pose and massage your feet and do some ankle circles -- spend a couple of minutes on each foot. Return to the forward fold. Baring any major blockages in the body, you'll experience more release in the fold and be able to go deeper as a result of having loosened up the feet.
As you open your hips, the nostrils open and the breath becomes deeper. Everything is connected.
In class we'll focus on backbends and building stamina with long steady inhales.
Have a great week and see you soon,
Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/
Today is the first day of the rest of your life!
As you open your hips, the nostrils open and the breath becomes deeper. Everything is connected.
In class we'll focus on backbends and building stamina with long steady inhales.
Have a great week and see you soon,
Kris Kramer
http://www.totalhealthyoga.com/
http://www.totalhealthyoga.blogspot.com/
Today is the first day of the rest of your life!
Tuesday, November 13, 2007
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!
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!
Tuesday, October 16, 2007
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!
Tuesday, October 9, 2007
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!
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!
Thursday, August 2, 2007
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!
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!
Subscribe to:
Posts (Atom)
