POWER & STRENGTH with MUSCULAR ENERGY
Do you want to have more strength and power? Do you want to feel stable yet free and supple? In order to initiate & expand on these qualities, begin with an inner commitment & resolve. In Anusara yoga, this commitment expands into “Muscular Energy”. This energetic force originates from the periphery of the body and embraces your core. That’s right: It literally hugs-in to your midline! When Muscular Energy and your breath are in true integration, you feel good and strong and in balance: physically, emotionally & mentally.
Stand with your feet parallel focused on the 4 corners of your feet (big toe mound, inner heel, little toe mound & outer heel). Inhale & bring your energy into your midline so that your core body feels empowered & vivified. Exhale into your spinal column as you move your weight onto the right leg. Root your right foot & inhale as you raise the left leg & grab your big toe. Exhale & send your energy down the standing leg for stability. Inhale & take the air underneath your ribs to the top of your sternum as you bring the arm bones back. Exhale as you extend your left leg out straight & to the side. Open your heart and Smile!
Now, do the other side. You can hold onto the sink for balance. Especially feel the Muscular Energy embrace your core.
HEALING THROUGH YOGA: Feel CALM!
Here is one of my favorite poses to calm and re-balance my physical, emotional and mental bodies. When you do “Legs up the wall” pose with your pelvis slightly elevated, the fluids in your body that may lead to swollen ankles, tired knees & compressed pelvic organs flow into the lower belly and this action refreshes the legs and the reproductive area. It also gives a boost to blood circulation, especially if you have been sitting or standing a long time. (If you have glaucoma, hypertension, or a hernia, do NOT do this pose)
Place a folded blanket about a foot away from the wall. Sit sideways to the wall & swing your legs straight up the wall. You may need to raise your hips so that your buttocks touches the wall. Move the blanket so it is underneath your sacrum & lower back and make sure your sitting bones are over the edge of the blanket towards the floor. You may place another folded blanket underneath your head and a facecloth or eyepillow over your eyes. Place your arms, palms up by your side and RELAX!
Inhale from your belly & bring the air underneath your ribs to the top of your sternum as you take your arm bones back & flatten your shoulder blades. Exhale through the back of your heart.
When you are a tired, stressed or jet-lagged, “Legs up the wall” pose rejuvenates you: giving you peace and well-being to perform your daily tasks! Try it!!!
HEALING THROUGH YOGA—RELAX!
How about a relaxing, stress-relieving pose that also extends the spine, opens the shoulders & calms the mind? In Sanskrit, it is called Uttana Shishosana & in English, you say “Extended Puppy Pose”. Now, who would not want to try this posture?
You may want to prepare for Extended Puppy pose by doing Cow & Cat. Sounds like I am bringing in a barn yard full of playful animals. Well, how about doing this pose like a child? Make it fun & frolicsome!
Come onto your knees & place your hands on the floor, shoulders above wrists & your hips above your knees. If your knees are tender, place a blanket under them. Walk your hands forward & stretch your forearms to the floor & bring your arm bones back so your upper back is soft. Your heart is moving towards the floor. Keeping a slight curve in your spine, rest your forehead gently on the floor. If this feels too hard, you can place a blanket or a block underneath your forehead. Now, elongate your spine, keep the curve, while you pull your hips toward your heels, the top of your feet flat on the floor. BREATHE into the back of your heart & the bottom of your lungs as you lengthen your spine in both directions— towards your head & heels. Inhale into your kidneys as you use a longer exhalation to calm & soothe your inner body. Soften your eyes; let your skin drape. SMILE, LAUGH! You can even Bark!!!
HEALING THROUGH YOGA—Energize Yourself!
With the change in temperature and daily tasks to get ready for the colder weather & finish harvesting, perhaps you are tired and need to energize yourself!
Here is a posture, combined with precise breathing, that will promote your cardiovascular health as well as increase blood flow
& oxygen to all your cells, re-balance your endocrine system, & help re-set your biological sleep clock. (Check with your doctor before doing this pose if you have high or low blood pressure or serious lower back or extreme neck issues)
Supported Fish pose opens up your torso, stretching & stimulating the muscles & organs in your belly, throat, & neck, and lengthens the spine, bringing fluids into your vertebra.
Lie on your back onto a thickly folded blanket length-wise with your head resting on the floor. Make sure your throat is soft, your arm bones back & your shoulder blades together, flat on your back. Bring your forearms & elbows close to your sides, palms down. Keep your legs straight & active with your heels pressing forward & toes spread. Inhale & exhale through your nose visualizing this energetic flow creating space & vitality among your organs & cells.
Slowly, roll onto your side, take a few breaths & sit, bringing your head up last.
Supported Fish pose improves your posture as well as invigorates your physical, emotional & mental bodies. Now, go split some more wood!
HEALING THROUGH YOGA-Help for the SINUSES
Do you have clogged or inflamed sinuses? Do you usually ‘curl up in a ball’ or go to bed for temporary relief? If you answered “yes’, then here is a wonderful posture to alleviate these issues so you feel better & ready for your daily tasks, and some Fun!
Place a bolster or several blankets rolled the long way on the floor. Sit & bring your lower back to the edge of the bolster. Inhale: from your sitting bones to the top of your head, lengthening your spine & bringing your arm bones back, shoulder blades flat on your back. Exhale: & slowly lie back on the bolster with your head on another blanket so your cervical spine & neck are in a natural curve, your throat open, your eyes soft.
Bring your heels together & place a blanket under your thighs. Elbows bent, rest your arms, palms up, by your side. You want to be totally relaxed so your chest is open and you can concentrate on your breathing.
Very gently, visualize your breath flowing over your entire body. With each inhale from your belly, take this energy into your trachea, the wind pipe, and widen it, taking the air to your lungs, so you fill up all the little alveoli. Exhale the entire length of your spine as you broaden your back & open your heart.
Release all your tension: Just enjoy being with your breath and creating space within your torso. You will feel revitalized & refreshed. Now, go have some fun!
Amy Kraft is an Anusara-Inspired™ Yoga Teacher , Yoga Alliance® Registered Yoga Teacher (RYT® 200) designated teacher with thirty-five years yoga experience. Helping people through Yoga is her passion! Amy teaches yoga as a therapy in the Bitterroot Valley of Montana.
406-546-6922 or email : amykrft@yahoo.com
Healing Through Yoga: Shoulder Alignment
Are you hunched forward working at the computer? After leaving the computer, are your shoulders stiff & heavy?
Believe it or not, the first step to shoulder comfort & alignment is the breath!
Take a big inhale from your belly through your nose. Bring your breath underneath your ribs to the top of your sternum as your arm bones move back. Feel the shoulder blades together & flat on your back. Exhale in the back of your heart while you keep your arm bones gently back. Visualize the expanse of your back body!
Clasp your hands behind your back while sitting or standing for more shoulder flexibility. This will strengthen the shoulder extensors & stretch the flexors, to improve posture & joint stability. If you cannot reach behind you to interlace your fingers, then use a belt.
Now try it! Inhale & open your heart bringing your arm bones back. Your collarbones are flat as you rotate your upper arms outward & pull your arms back against the resistance of your hand clasp or the belt. Keep your elbows slightly bent. Your shoulder blades move back, together and down. Lift your belly & move your waistline back so your ribs do not stick out and BREATHE!
You can do this wonderful posture anytime—-Anytime you take a Breath!
Healing Through Yoga—RELIEVING Neck Pain
“Oh my aching neck” is a lament that I hear too often from a first-time student. Usually I see 2 recognizable neck misalignments: the head is pulled back & the neck is too straight or the head is thrust forward, the chin is stiff & the back of the neck is improperly curved & compressed.
Many times neck pain is directly related to shoulder posture which I wrote about last week. Here’s a quick review to proper alignment. Take a big inhale from your belly through your nose. Bring your breath underneath your ribs to the top of your sternum as your arm bones move back. Feel the shoulder blades together & flat on your back. Exhale in the back of your heart while you keep your arm bones gently back. Visualize the expanse of your back body!
Preparation for Bridge pose relieves most neck pain as it broadens the back body & extends the spine. Lie on your back & gently press the occipital bone on the back of your skull into the floor. This action opens the throat bringing the hyoid bone back & aligns the top of your brain to your pelvic floor or sitting bones. Bend your knees, feet parallel with the 4 corners on the floor. Please maintain a curve in your lumbar spine. Now bring your arm bones back so the shoulder blades are flat. Bend your elbows with palms up so your arms are in a cactus pose. Relax & Breathe. Let your exhalation massage the neck pain until it releases. It will!
Healing through Yoga—Feet for Balance!
Many teachers say that your feet are a ‘map’ for how your pelvis, hips, & lower back are feeling.
When you stand or walk, do you feel stable & without pain?
Do you lose your balance when you do not concentrate?
Can you do a simple balance on one foot?
With your feet inner hip length apart, align your baby & fourth toes to your outer hip bones. The third toes correspond to your femurs, the second toes to your inner thigh and the big toes to your inner pubis.
The femurs (the longest, largest, & strongest single bone in your body) & shinbones should be vertical and in line with each other so the knees are not bent or hyper extended.
Tree pose demonstrates the importance of your feet for balance. Using a wall or railing for support, bring your feet parallel, inner hip length apart. Standing on the 4 corners of your right foot (big toe mound, inner heel, little toe mound & outer heel), raise your left leg & place it on the fat side of your calf, hugging into your core for stability. Inhale & lift your heart as you bring your arm bones back, shoulder blades flat on your back. Make sure the top of your brain is in line with your sitting bones. Exhale & SMILE! Now do the other side.
One of my students said he practices tree pose at the sink or waiting in the grocery line. He even does it outside using his favorite tree for balance! Now you try it!
HEALING YOGA if you want to LOSE WEIGHT
Why does the media always portray thin people? Are you overweight or ‘big-boned’? Do you feel insecure & embarrassed exercising in front of others?
You do not have to be a size 8 to practice yoga, feel good, energized & more balanced & flexible in daily living!
When your body is aligned properly, traditional postures can be adjusted with props such as chairs, blocks, belts & blankets so you are comfortable, smiling, with no pressure on your joints & bones, stronger with less fatigue.
Correct breathing, stretching, & visualization does not have to be strenuous in order to increase the metabolic rate so your body burns more calories, your stress is reduced & healthy nutrition is maintained.
Begin with Warrior 1 pose. Using the wall for support, square the hips & bring one leg in front of the other in a lunge position. Bend the front knee making sure that the knee is over the ankle. Use your inner thighs to stabilize & strengthen your knees. Extend the back ankle without collapsing the back thigh. Hands against the wall for support as you soften the upper back, heart forward & Breathe! Now, place the other leg in front & repeat.
Consistent practice of this courageous pose heightens your postural alignment, flexibility and strength.
I will give you more poses to practice in the weeks to come!
HEALING YOGA for YOUR LOWER BACK
After vacuuming or mowing, does your lower back ache? Do you feel pain in your lumbar after driving or sitting for awhile? If you answered “yes”, here are some helpful suggestions to heal your lower back.
Look into the mirror & check the curvature of your lumbar spine. Is it too concave at the back of your waist or too flat?
Mountain pose will help you find your optimal curve and it is a primary alignment pose for the lumbar and the integration of the entire body structure. You know that it is your correct alignment because it feels so good!
First: Align your body with your feet parallel, weight on the 4 corners-big toe mound, inner heel, little toe mound & outer heel.
Second: Move your thighs back to broaden the pelvic floor. You will feel your lower back arch.
Now: Root your tailbone as your lift your belly. When the belly lifts and your waist moves back toward your spine, you are automatically strengthening the abdominal muscles! Your spine lengthens as the pelvis is stabilized over your legs.
When your thighs are back—I cannot emphasize this enough—& your pelvis is stabilized, you will feel grounded and balanced—- physically, emotionally, & mentally. Do this pose standing in the grocery line or waiting at the movies—ANYTIME!!!
