Journey towards Chakrasana

Chakrasana , the wheel posture, is a strong backbend which challenges even the most  advanced and fit practitioners. Through years of teaching I have observed that sometimes it is a small detail that holds a person from unfolding fully into chakrasana. Here are some of the of the most common issues that I have noticed:

1) Tight back: the solution is to start with basic and intermediate back bends to build up back strength and flexibility.

2) Short hip flexors: nothing that a few lunges, warriors and pigeons cannot help with.

3) Wrists: limited range of movement in the wrists can make rising up in the posture difficult. Usually bricks against the wall offer help until the practitioner develops the required flexibility and strength.

4) Arm strength: this is an issue experienced mostly by women. Lack of muscle power in the arms means that the elbows splay out to the sides and refuse to lift the torso up. I am afraid that the regular practice of a few chaturangas, planks and downward dogs are the answer for this! A short term solution is to wrap a belt around the upper arms to stop them splaying out to the sides. This trick works 9 out of 10 times. Even better if your hands are elevated by bricks against the wall.

If after all the preparation the posture is still not possible there are lots of ways to get the benefits of this inversion and backbend combo. The bridge posture, for instance,   is a close relative which can deliver many of its benefits.

Benefits

• Strengthens the back, arms, wrists
• Opens the front of the body
• Energises

Contra-indications

• Carpal tunnel syndrome
• Back injury
• High blood pressure

Ocean Breath – Ujjayi Pranayama

Ujjayi is a diaphragmatic breath, which first fills the lower belly (activating the first and second chakras), rises to the lower rib cage (the third and fourth chakras), and finally moves into the upper chest and throat.

The length and speed of the breath is controlled by the diaphragm (a sheet of internal muscle at the bottom of the rib cage), the strengthening of which is, in part, the purpose of ujjayi.

 

Ujjayi breathing stimulates the vagus nerve which  is the heart of the parasympathetic nervous system. It controls the organs of maintenance (heart, digestion, breathing, glands) sending information from your gut to your brain.

Ujjayi breathing dramatically changes how your brain works. If you just do a slow breathing rate (2 to 4 breaths per minute), you will turn on the vagus. Animals and children do ujjayi breathing naturally.

 Benefits:

• Tones the lungs and encourages the free and healthy flow of prana
• Helps to regulate blood pressure
• Improves concentration
• Calms the mind
• Stimulates the parasympathetic nervous system (rest and digest)

 

Bibliography:

http://rick.evertsz.name/731_kriyas/yoga_breathing_a_talk_by_dr.html (accessed omn 09/08/14)
http://en.wikipedia.org/wiki/Ujjayi_breath (accessed on 09/08/14)
http://en.wikipedia.org/wiki/Thoracic_diaphragm (accessed omn 09/08/14)

Demystifying Mudras

Mudras can be done with your hands (hasta mudras), head (mana mudra) or the whole body (kaya mudra). They are usually performed before or after the class to aid the process of centering, deepening awareness and concentration.

They can affect the mind, mood, states of consciousness, the flow of prana (energy) and  the nervous system directly influencing the subtle energy within the body. They are often used with visualization and affirmations.

Anjali Mudra

 

Place both hand together in front of the heart centre.

 

This supports  inner collection and creates harmony, balance, repose, silence and peace.

 

It also harmonizes the coordination of both brain hemispheres, calms the thoughts and creates clarity as a result.. With this gesture you can also express reverence or gratitude.

Bibliography: Mudras: Yoga in your hands (Gertrud  Hirschi)

 

Chakras - Spinning Wheels of Pure Energy

Chakras are the main centres of energy located in the subtle body and are related to different states of awareness and human evolution. The word chakra means ‘a circling motion or wheel’. 

 

 

 There are several chakras distributed alongside the body but the major seven are:

 

Name	Place	Quality
Mooladhara	Base of the spine	Sense of smell, earth element, basic needs, excretory and reproductive organs
Svadhisthana	Sacral plexus	Sense of taste, water element,  urinary and reproductive organs and glands
Manipura	Solar plexus	Sight, element of fire, digestion and assimilation
Anahata	Heart region	Sense of touch, air  element, hands, emotions
Vishuddhi	Cervical plexus and thyroid gland	Ears and sense of audition, ether element, throat and speech, purity of body and mind
Ajna	Between eyebrows	Mental faculties, third eye, higher intelligence
Sahasrara	Crown of head	Highest experience of human evolution

Side Bends & Twists

Side bends and twists are movements that are not part of our routine so they are initially hard to practice. They lengthen the torso, squeeze abdominal organs, lengthen, twist and create space in the spine. The wringing action helps flush stale energy from areas of the body where toxins accumulate energising the whole system. These postures also develop stamina as they are supported by strong legs and well-grounded feet.

 

Benefits

• Strengthens and stretches the legs, hips , groins, hamstrings, calves, shoulders, chest and spine
• Opens the chest to improve breathing , asthma
• Relieves mild back pain
• Stimulates the abdominal organs, improving digestion, constipation
• Improves sense of balance
• Stretches and strengthens the thighs, knees, and ankles 

 

 

 

 

Yoga and the Five Bodies

Did you know that every time you practice yoga  you  are effectively bringing your five  bodies (yes five bodies!) or energetic layers, into harmony?  These energetic layers are called ‘Koshas’ and  move from the outermost layer of the body  to your  innermost  deep spiritual core. 

Each of these  "bodies” is contained within the next like a Russian doll. They are :

1.            Annamaya kosha—the physical body

2.            Pranamaya kosha—the breath or life-force body
3.            Manomaya kosha—the mental body
4.            Vijanamaya kosha—the wisdom (intuition) body
5.            Anandamaya kosha—the bliss body

 

In our classes we focus on bringing these koshas to awareness through posture work, pranayama and meditation.  It might sound complicated but when it all comes together it is a simple and nurturing experience.

 

To lean more about the classes  contact Thereza on:

http://www.facebook.com/LightAndExpansionYoga?ref=hl

Bibliography: http://www.yogajournal.com/wisdom/460 on 27/04/14

 

Posture of the Month - Utthita Parsvakonasana

Extended side angle pose - Utthita Parsvakonasana

Sanskrit: UTTHITA = extended PARSVA = sideways KONA = angle

The challenge in this posture is to keep the chest open when reaching to the floor. Use blocks to achieve openness or rest the forearm on the thigh.

Cultivate a sense of ease in the posture with a light upper body powerfully supported by grounded legs and feet.  Think of roots coming down from  your tailbone all the way down to your feet.  

Benefits

• Strengthens ankles and legs
• Stretches the groins, spine, chest and shoulders
• Centres the mind and promotes concentration and stamina

 

Bibliography: http://www.yogajournal.com/poses/749 on 27/04/14

The Healing Power of Yoga Nidra

Yoga Nidra or yoga sleep as it is literally translated, is a practice that promotes deep states of relaxation by bringing positive  changes in the electrical activity of the brain.

In the yoga nidra state alpha brain waves  bring  a profound sense of relaxation and recharges the whole nervous system.

Yoga Nidra is not a simple relaxation. It is a powerful practice that uses particular techniques and brings positive life changes i.e. using  'sankalpas' or affirmations.

Research suggests  that Yoga Nidra has helped people with post-traumatic stress disorders,  ME, panic attacks, insomnia, anxiety , high blood pressure, etc.

To experience the benefits of Yoga Nidra contact Thereza on http://www.facebook.com/LightAndExpansionYoga?ref=hl

  Bibliography: http://www.sheffieldyogaforme.org.uk/yogaNidra.php on 27/04/14