How often do we look at walls as barriers or as an object that separates us from something like a goal or a dream? Yet, this is not always the case. Walls also support, provide structure and stability. Possibly helping us to reach our goals. And this is what I got from my practice this week. I headed over to Yoga Central for a 90 minute session this weekend. I had anticipated it to be similar to what I previously had done but it was a substitute teacher (read: it will be different!). Not to worry, though, I would be challenged and enjoy whatever was in store. We ran through some vinyasa but about mid way through the class we took our mats over to the wall. Silently, my inside voice cheers with excitement. I can’t explain how much I like using the wall in yoga. It seems somewhat unconventional to a yoga class. The results are magnificent! Three poses that I’d never done before at the wall were: 1. Forward Fold (Uttanasana) 2. Standing Splits (Urdhva Prasarita Eka Padasana) 3. Wheel Pose (Chakrasana or Urdva Dhanurasana) The forward fold, you may think, would have the back of my legs pressed up against the wall. Not so. Instead, the complete opposite. I was instructed to place my feet (toes forward) a couple feet away from the wall. Slowing raise the arms and fold forward, ensuring my shoulder blades are pressed right up against the wall (the feet may need to shuffle forward to ensure the shoulder girdle is flush with the wall). The force of the shoulder blades against the wall is key. As we were encouraged to lift the arms up overhead (what?) and hold the pose. It was intimidating to see the yoga teacher doing the pose, thinking, “no way will I be able to lift my arms!” However, it was actually quite simple and a very unique way to not only target the hamstrings and glutes with a stretch but also the shoulders themselves. Again, the next pose at the wall, standing spits, blew my mind. How am I ever going to get myself into the same position as my teacher??? Fear not. Again, it was much easier than it looked and I anticipated. Starting in a downward facing dog, heels against the baseboards, slowly raise one leg and place the toes or top of the foot on the wall. To increase the splits (and adductor/hamstring stretch!), shift back slightly from the shoulders (think chest to thigh) and walk the lifted foot up the wall. As I settled into my pose, I flashed back to my synchronized swimming days of practicing my splits everyday. I can’t recall every trying THIS version but my muscle memory sure helped to get into this supported standing split. The third pose that was new to me at the wall was wheel pose. I haven’t done this pose a lot but it always surprises me that I can do it! Questioning my abilities; common theme this week, don’t you say?! We placed two blocks on an angle against the baseboards. Wrapping a strap around our arms just above the elbows, we laid down to only reach our hands back to those propped up blocks. Slowly, we pressed our hands into the blocks and came up into a fantastic backbend. The strap helped keep the arms close to the body as not to let the elbows splay out. With all this work at the wall, also including downward facing dog, triangle pose and half moon pose, I began to wonder the history of yoga wall poses. Is this a new found modern twist on the classics or is this a practice that has been around for a while?
With a small Google search (hard to find the right search terms!), I found a reference to BKS Iyengar, stating “[b]ased on BKS Iyengar’s principles of alignment, ‘the wall’ is used as a prop to deepen asana by opening and creating space in the body using therapeutic techniques". How cool is that?! So, it has been around for a while. My previous experience has mostly been when I was pregnant. Judy was always concerned that I would fall while practicing (even at 8 months or so). I used the wall frequently up until my first was born. Using the wall beneficial now? Absolutely! I can’t wait to learn more asanas that can be used with the support and structure of a wall! LW Whoops - add - I did do some bonus work this week too.
0 Comments
I’ve been very fortunate to sample many classes at Yoga Central lately. Different yoga teachers means a new perspective each and every time. This week I attended Elemental Vinyasa. To be honest, I didn’t really know what I was getting into. I recognized the name of the teacher - Dawn Lamothe - (more from her blog then ever attending her class) so I thought I’d give it a try. After reflecting on the class name as I walked out of the studio, I realized it was all about working through vinyasa. It was a tantalizing practice that took vinyasa apart and each “run through” added a new and interesting piece. There is something to be said to any movement that is sequenced together one piece at a time. It makes it feel like a fluid dance than just robotic movement. Not so sure what vinyasa is? I wasn’t too clear not so long ago. My dear YouTube yoga teacher, Adriene, shares a great five-minute video on what exactly vinyasa is all about. This helps put into perspective what unfolded in the practice. We worked through many runner’s lunges, three legged dogs and forward folds with the breath. Adding pieces that I have never done together. As we switched gears into some balance work, I thought our vinyasa work was done for the day. Yet, we proceeded to head back in after a brief stint of balance work.
SIDE NOTE: Remember I mentioned I am starting to put together (in my head, no pen to paper yet) a potential class lesson plan or sequence? Well, this class blew me out of the water. I had never thought a balance sequence would interrupt vinyasa. In my mind, they are two separate things as one proceeds the other. More on this in another post! I appreciated the time and attention Dawn gave to our practice. At one point during my downward facing dog she used a strap around my hips and pulled me back. It was a welcomed pull that helped open up space through my spine and hips. I had hoped she would do it again! In the noted balance work, Dawn also used a prop. We stood on wooden yoga blocks. Hold up. Stand on the wooden block? I’ve only ever thought blocks were used for these reasons. I have never done balance this way before so it was another learning experience. It really puts into perspective the importance of the toes for balance. If the toes were unsteady or off the block, my entire balance was affected. Loved the challenge and the noted break from the vinyasa. All in all, I look forward to attending again. The purpose of the practice was in fact elemental. And, I can’t resist a good second session at home these days! Bonus Yoga! So many elements to still learn, LW What do you call a downward facing dog in a room of upward facing dogs?
ME - in a yoga class this week! Hold up. You mean to say I made it to an actual class, in studio again this week! Yep, I did! There is something to be said about being out of synch, with anything in life. The outlier, the anomaly, the deviation. My yoga practice this week brought forth that at times I swim against the current, I go out on a limb and I stand out on my own. I was the sole person in downward facing dog and well, loved it! At other times, I like to join the crowd, keep in line and stay with the group. Maybe it is from my rhythmic synchronized swimming days that I think I must be on cue (or else) or maybe I like to be lost in the pack. Either way, I think my home practice has allowed me to march to the beat of my own drum or more likely breath through my own practice that suits my needs. I freely admit to love breathing long breaths; seven, eight, nine counts at a time, inhaling and exhaling. There is almost nothing else that calms me like extended breathing. Sometimes I follow this count as I move through asanas, yet at other times I move without it. Let me be clear. This infamous downward facing dog was in the middle of the class and likely the fifth or sixth one of the practice. I was rolling through flow/vinyasa and making my movements and transitions relatively quick. No slow breathing here! It got me to thinking that… A. this is my practice. The teacher had no concern, nor did my fellow classmates (really?! They probably had no idea I was the odd ball out). If this is for me and me alone, then who cares that I am moving quicker (or slower for that matter) than the rest of the class. B. as a teacher, I must recognize the rhythm of the participants' practice. I, too, cannot get worried about how synchronized the group is or how well they follow my cues. As long as everyone is safe and doing what they need to do for themselves, then they can follow their own breath too. The overarching theme, however, is that one must follow their own breath. That is what does matter. In doing a little poking around the internet, I found this lovely and meaningful quote from Thich Nhat Hanh. Enjoy! LW Wow! 180 weeks of yoga! Did I ever think I would get to this place? Honestly, if you asked me way back in September 2012, I think I would have said a pretty confident ‘no’! Not that I thought I would be a certified yoga teacher by now but because I wasn’t confident that I would dedicate my energy to yoga for this long.
Well, maybe not. Who am I fooling? I loved yoga then and I’ve really fallen in love with my yoga practice now! It amazes me how much I’ve learned and that my head is starting to formulate “yoga class lesson plans”. I’m curious how to design a class and think I’ve got a good idea what one could look like. Stay tuned…that may show up on the blog in the near future! As for this week, I FINALLY got to the class I’ve wanted to attend for a while… Let me back up… Almost two years ago, I was fortunate to be sitting at a yoga studio (with my baby Ben in tow) with two certified yoga teachers. Our practice was done and the three of us were the only participants that day. As we were rolling up our mats, I took the opportunity to quiz them about how to pick the best yoga teacher training course. I was ready to hear this studio and that studio but instead what I heard was “take a class with a potential teacher trainer instructor as this will help you decide if they are the right teacher to guide your yoga training”. Poof - my mind was blown as I never thought of it that way. Alas, I made it to a class this weekend to a potential teacher trainer instructor. I tried to keep my eagerness in check and not over think the class and this potential instructor. Little did I know, the class paralleled the current teacher training session at the studio and the room filled up with all keen, observant yoga teacher wannabes in-training. The class was packed! As I started my practice, I let it unfold like any other. Secretly, I took small checks and balances of the instruction and information provided in class. That was hard because my head was trying to get into the “yoga brain” for practice. Nonetheless, I got an excellent hour class and was able to contemplate if this person might be the best first formal yoga teacher trainer instructor. Drum roll, please… Yes, he might just be the chosen one! Other factors are definitely at play as to where I invest (and let me tell you, it is an investment!) in my teacher training. But I would have to agree with the advice provided, I must find an instructor that provides the first training I need (strategic, anyone?). Am I secure in where my yoga teacherhood is heading? I think so. I’m formulating a plan…stay tuned. After a great bonus practice, I still hit the mat at home this week with Adriene. Aptly named, I am Secure, the practice was lovely as always. I particularly like the transitions between table top position and downward facing dog. It was smooth, graceful and down right enjoyable. A variation that I haven’t done often. Using the mantra of, I am Secure, it helped me solidify what I felt after my bonus practice. I am heading in the right direction with my yoga practice and plan for teacher training. More yoga to come! LW Ever got something that you just can’t shake? On a superficial level, I’m sure you can think of one thing. But if you dive deeper, you likely have many things that no longer serve you. This week, I’ve got something to shake off…fairly superficial and not life shattering but… ...a stomach bug. It crept into my house early last week and has worked its way through each member of my family. Even revisiting my youngest’s GI system twice! In my head I’m saying to myself, begone you annoying stomach flu! I’m done with you and leave my family alone! With that in mind, I picked the video aptly named, “I Release” this week. I wanted to rid my body of illness and get back to my healthy, energetic, and lively self. Sidebar: interestingly enough, I got some not so good news via text RIGHT before I pressed play on my weekly yoga session. It too was a surface grievance that I would be bettered served to let go…so I release. What I love about Yoga with Adriene’s recent endeavour, Yoga Camp, is she is merging the physical body and mind through affirmations and mantras for 2016. Check out the full 30 day Yoga Camp in its entirety. The “I Release” practice was was a nourishing sequence of asanas and fun, playful movements all wrapped up on the mat. What I enjoyed the most was the invitation to focus on the feet and toes. What better way to release things that are no longer serving you but through the feet. Yoga toes…what’s that? Well, maybe not that exactly. It is spreading the toes apart (otherwise known as abduction) . How often do you actually work your toes let alone awaken the muscles of the feet? Adriene cued to raise the legs up while lying on the back (read: like legs up the wall without the legs on a wall). This provided an opportunity to watch the feet in a position that did not put any strain or tension on the feet. By releasing the toes, it helps awaken and challenges the small muscles of the feet who may have not seen movement in a long time. Maybe not since childhood?!? As Adriene said, “see the feet that you had as a kid”. Interestingly, I find substantial movement in my left toes but struggle with abducting my right pinkie toe. To the point that I had to just release and not push the movement too far. Yoga Journal had some great insights on releasing the toes: Of all the new experiences beginning students encounter when they start yoga, moving their toes is arguably the most challenging. After a lifetime of being stuffed into shoes and ignored, their toes feel as inert and dull as the calluses on their heels and elbows. Spreading their toes seems just about as accessible as crossing their ankles behind their heads, and clumsy toes are right up there with tight hamstrings and weak shoulders as a source of frustration for beginners—and for those long past the beginning stage. This is not my first rodeo with yoga toes. Judy regularly had us practice yoga toes before any balance poses such as tree pose. Makes sense - stretching the toes would increase the surface area of the foot and thus, provide a better platform for balance work. She even had us thread our fingers through our toes to aid in the stretch. Love it! So by releasing my toes and feet, I was able to let go of many things that are no longer serving me… Bye, bye Mr. stomach bug, LW Welcome to my first blog post of 2016! My yoga teacher pursuits are still on my "so-called" resolution list - okay, maybe it’s been there for many years already! That’s fine with me because once I’m a teacher, I’ll be sad to be done my blog! I entered my practice this week with an outlook of adventure and play. The title of my online practice “Expanding Your Horizons” seemed fitting for the first week of January. I was keen for some challenge but what I got was much more! Believe it or not, I enjoyed a couple laughs and falls out of twisty poses. One such twisty pose was fallen triangle pose. Wait a minute…what’s fallen triangle? I was happily surprised to learn a whole new version of trikonasana, triangle pose. Literally, it is triangle pose on its side. Initially, I didn’t really comprehend what I was doing with my body. I entered it via a three-legged downward facing dog and found myself tucking the extended knee in to only extend the leg out from under me to the opposite side. I can say without a doubt, I’ve never done that version before!
The key to proper positioning was in the feet. They needed to rotate outward - back foot into warrior two position and front foot into an inverted/side position. The subtle change of my foot position made all the difference in the world. I felt solid on my foundation and was able to lift my outside arm up to the sky. Wow! It wasn’t until Tracey said what the pose was - fallen triangle - that I was able to put two and two together and see that it was my beloved triangle pose, just on its side! What I would say is this new version was an excellent core strengthener as well as a chest opener. It likely contributed to the feeling of openness that I had after practice. What a fun and fantastic way to start 2016’s journey and exploration of yoga! Yet again, Tracey’s asana sequence knocked my socks off! I may have fallen, but I’ve definitely got up. Ready for what the year has to bring! LW I was treated to a lovely practice at a studio this week!
Cue the applause! I actually made it to a studio to practice with other people! And LOTS of other people. Of course the studio was packed with people, being the week between Christmas and New Years. Naive me, I thought it would be empty with barely a soul. People - not a problem with me! I even chatted with a lady who had only just started her own journey of yoga two weeks ago! Note: I love hearing people’s stories about their physical activity! Did you know that? The beauty of a studio class is that I have VERY LIMITED control. And that is one of the best things for me! I attended a hip opening class at Yoga Central. It is one of my favourite places to attend in Edmonton as the studio is super clean and the owner Sheila, knows everyone’s (I mean, everyone’s) name! I lucked out and she was subbing the full house class. The practice was in Yoga Central’s warm room which as an additional treat as I don’t usually crank the heat in my basement to practice. I settled into the warmth of the room and was ready to go. I felt good and glided through the poses that were perfect for my *always* tight hips! But, one thing got me… Let me just say, I feel like I’ve covered a lot of ground over 176 weeks of yoga. Have I done all possible asana…well, almost. But today was a day for a new one! I love a good forward fold. I fully admit to love all the variations as well. From the forward rag doll, to the holding the elbows, to the placing the hands on the ground or maybe under the feet (okay - that’s my favourite) to taking the peace sign fingers around the big toe. Love, love. love it all! Yet, one version still remained. Cupping my hands/palms under my heels! It was like adding a kitten heel to my forward fold. You know I like fashion, right? The amazing thing about this position is that the heels are in a lifted position which releases the tension though the calf and possibly through the hamstrings. This elicits a healthy release to two muscles that can be pretty darn tight! Further, as most hand placements during forward fold are in front of the body, this pose gives the shoulders a chance to externally rotate. This gives some movement through the upper back and scapula/shoulder blades region whereby the trapezius seems to get a nice stretch as the head is hanging downward. Well, I am continually amazed how yoga rocks my world with new and wonderful poses! Happy Holidays! LW It’s 6 a.m. It has been dark for over 12 hours and it feels like I haven’t seen the sun in a while. Did I really sleep? Or is this a dream? Well, no. It’s my early morning yoga practice….to.fit.it.in! With this week’s early morning mat time, it got me to thinking about what is the best time to do yoga. Two things came to mind… When I took an academic yoga class in my undergraduate degree, I recall that we were not suppose to eat prior to practice. Or at least this is was the professor asked of my 21 year old self. Did I follow that “rule”? Not exactly. But it begs the question, should I be doing yoga first thing in the morning before eating anything? Which leads me to my world of exercise physiology and working with registered dietitians where not eating before exercise (particularly when first rising) is pretty close to a complete no-no. Breakfast is about “breaking the fast” so having something, small as it may be, is recommended. So the timing with food idea may have some flaws. And maybe something to explore at a later date. As for the second thing, it too stems from my exercise physiologist self. When is the best time to exercise? Old thought is first thing in the morning to rev up the metabolism but today’s research doesn’t support a specific time of day. What I do recommend is to pick a time that works best for you…or the individual. I guess that is what I had to do for practice this week. It was at 6 a.m. that worked best. But I have to say, waking up during practice - because that was what was happening - was absolutely lovely first thing in the morning. I made it to my mat in the dark with not much difficultly and I found a gentle morning video from Adriene that slowly led me into practice. At that hour, my best intention to set was all about self-love. Being kind to myself throughout the practice as my body came to life. The practice ended with no savasana which allowed the energy from the practice to continue to flow into my day. I loved how energized I felt and was keen to get going to the day. Missing savasana was a small price to pay for the peaceful and tension-free way to start my day. To be sure I had a bit more insight into the timing of practice, I went to my go to Google search which took me to a great article by Yoga Journal. It said, Since an important part of yoga practice is getting to know yourself and how you change from moment to moment, it makes sense to let your energy inform you about how to practice according to the season or time of day. What a great idea!
Sometime practice just has to fit in. Other times, I can dictate when it fits best for me. Although, I am thinking the early morning might be something I’d like to try. It provided a calm and quiet time that I so need in my life. Morning yoga, maybe see you again soon, LW Do you ever have those days when things just don’t go well? I’m sure you do. Mine showed up in the oh-so-welcomed come in threes - not just one thing but three! #1 - Sick Kid Unfortunately my youngest was up at 1:30 a.m., 2:30 a.m., and 3 a.m. with cries and whimpers. In the end, Tylenol, cuddles and mom (me) sleeping on his bedroom floor was what soothed him. Poor little man. #2 - Dead Car Battery Hard to believe that anything could add to this but taking the oldest one off to pre-school (thank goodness for a loving grandma to stay with the youngest), I put the keys in the ignition and nothing. Not even a murmur. Well, there we have it. A useless car with my useful carseat attached. Quick, grab the hearty stroller and book it with my oldest to preschool (thank goodness we live not too far away from school). #3 - No Snack After my dash away, I realized that I forgot my oldest's snack in the useless car. Bah! Mom fail. But of course, thank goodness for an understanding preschool teacher who stashes extra snacks for days when moms just can’t catch a break. That was all before 9 a.m. in the morning. What else could go wrong? Well, nothing. And quite frankly, it was annoying and tiring but I had to get to my yoga. As the dust settled and the kids were napping, I was able to find a simple yogic breathing video by Adriene. As I started, who do I hear but my youngest crying out. Well, I guess he gets to join me with some Taco Breath. Huh? Yes. This is why I love Yoga with Adriene so much is her humour and approach to yoga (hopefully I’m as cool of a teacher as she is one day). Technically, it is Sitali breathing or cooling breath.
This fired up momma needed a cooling off! My youngest sat peacefully on my lap as I ran through the yogic breathing technique. I have never tried this before and had an interesting time feeling the sensation of air flowing into my mouth like it was going through a straw. It was almost as if the tongue was the gatekeeper of the inhalation as I found it challenging to keep a balanced breath. With further searching I found that Sitali breathing or pranayama, can improve focus; reduce agitation, anger, and anxiety; and pacify excess heat in the system. It was the yoga elixir that I needed. My moveBALL challenge was on a recovery/flexibility day so my breath work fit perfectly into the challenge. Thank GOODNESS! Next time I have a sick kid, a dead car battery and forget snacks, I’ll be sure to turn to my taco breath. And maybe sooner if need be! LW This isn't something I regularly do BUT this week I joined an exercise challenge. When it comes to my exercise I am a creature of habit. I like what I do and just do it. Yet, when a colleague of mine sent out notice of a 30 day fitness challenge, I had to join. You see, this lovely colleague is the creator of moveBALL and the transFORM 30-day Fitness Challenge. Early last year, she graciously gave me the challenge kit and I've loved what she has created. So what does that mean to my yoga routine (and the rest of my exercise routine)? Well, I had to get creative with time and just fit it all in. And you know, this first week has turned out just fine! After my new (read: intense) routine this week, I was happy to settle on the yoga mat without out my moveBALL. It was actually weird not to have my new orange medicine ball friend in tow! I thoroughly enjoyed my 25 minute practice with Adriene. As always, I found something new about yoga to ponder. Sphinx pose, otherwise known as Salamba Bhujangasana. I sometimes feel like sphinx pose plays second fiddle to cobra pose on many occasions. Both back bends, I typically find asana sequences include baby cobra when maybe sphinx could work equally as well. It too is a chest opener and a pose that challenges and strengthens the back. Simply, the only difference (from what I can tell) from sphinx to cobra pose is the use of the forearms instead of the hands for support. Yet with a simple cue this week from Adriene, I found a whole new respect to the sphinx pose that I have never realized before. Tear your yoga mat in half from right to left. Okay…
When I tried it - whoa - it was an amazing lift to my chest and it intensified the backbend. Thinking back to all the times I’ve done sphinx pose, knowing THAT cue would have made all of my poses much better! It is surprising to me how one simple sentence can take a yoga asana from “blah” to “ya”! A new found respect to sphinx pose this week! As I am 171 weeks in to my journey, it is my first (and not last) post about sphinx. Stay tuned! Please also wish me luck with the rest of my challenge! My yoga is on the priority list but it also has some competing demands over the next 23 days! LW |
Aspiring Yoga TeacherI've practiced yoga since I was a pre-teen and have always found it to keep me centered. I will be a teacher one day and this is my journey to discover teaching and practice. Archives
April 2019
Categories
All
|