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

Is Yoga damaging your back?

Here are five tips for a happy back to take to your Yoga class.

1)     Develop awareness

Back problems stem mainly from chronicle muscle tightening, unhealthy postural habits and misalignments.  What is going on in your back in the yoga class? Does it hurt? Does it feel good? Listen carefully!

 

2)     Ditch the Myths

The most damaging myth which students bring from the gym to the yoga studio is the ‘no pain no gain’ mindset. This belief is usually the one who gets backs hurt in the first place. Do you know of someone who goes to a yoga class and gets a back problem?

 

3)     Strengthen your Core

A sure way to a healthy back is a strong core. Yoga starts in the mind and in the centre of the body with  a few postures to activate, not overdo the abs. Yogis are not body builders.

 

4)     Strengthen your Back

Sometimes people damage their backs forcing their way through postures that are the very remedy for their backs. A healthy back benefits from moving all directions i.e. forward bends, back bends, side bends, twists, rotation. What can be a better way to prevent or release blockages?  

5)     Stretch those Hamstrings

The flexibility of your hamstring has a big impact on the health of your back. They affect postural alignment by pulling your sitting bones and flattening the normal curve of the lumbar. Let’s get those hamstring stretched!

Do you know what is your dosha?

According to Ayurveda each of us is born with a unique constitution which manifests as a combination of the three major doshas or vital energies in the body. Our doshas determine our constitutions, preferences, personality traits, sleeping patterns and the foods we should eat.

Vata

Element: ether and air

Often thin and restless, with irregular eating and sleeping patterns, dry skin, long, angular faces, small eyes, irregular teeth, narrow lips. Decisive but with an erratic memory. Adapts easily, acts quickly, is alert, enthusiastic, focused, positive and creative. Often dreams about running, flying, jumping. Loves movement and change.

Pitta

Element: Fire and water

Tend to be of medium frame and height. Slender, often fair and freckled, with heart-shaped faces, neat noses, pale eyes, yellowish teeth, reddish or yellowish complexion. They are decisive, open to new ideas and skilled in using words. Natural leaders but with a tendency to jealousy and anger. Fiery personalities, over-competitive and judgemental. Normally healthy and strong, with good immunity. Often hungry and with a large appetite.

Kapha

Element: Water and earth

Strong, with well-proportioned bodies and a tendency towards excess weight. Prone to oversleeping. Oily-skinned, thick wavy hair, large blue or brown eyes. Steady regular appetite They are intelligent, speak clearly and have a strong immune system and abundant vital energy. Love piece, quiet and stability , dislike change and avoid exercises. A good friend, patient, compassionate, forgiving. Have a sensitive, intuitive and calm nature. Good at encouraging others. Aversion to foggy weather.

 

Why too much flexibility is not always good for you

Often people assume  that they are not very good in yoga because they are unable to touch their toes or get into pretzel shapes. I personally feel that it is better that students are a bit stiff than too flexible as too much flexibility often causes them more harm than good in the long run.  

The most important lesson for beginners is to learn to respect their boundaries when it comes to stretching. Whereas it is normal to feel a slight discomfort in stronger stretches it is important to know when to stop and take a step back if in pain.  

Although some flexibility is good, hyperflexibility can stress and damage the joints when the muscles and ligaments are not strong enough to take the strain of a deep stretch.

Building muscular strength helps not only yoga practice but also keeps the student fit for life preventing the onset of chronic musculoskeletal diseases, such as arthritis and osteoporosis, especially in women. Stronger people are lighter and able to move their bodies with greater ease.

Which Yoga do I teach?

When people ask me what type of yoga I teach  I wish I had one word ready for them. But this is not the case. The yoga I teach is the yoga I feel, the yoga I practice, the yoga that heals and frees the body, balances the mind and opens a door to the light within.

I was formally trained as a Hatha Yoga teacher with the British Wheel of Yoga but in the last 10 years  have been studying and practicing different 'types of yoga' and the result is that my own style has become very hybrid.

I am a fan of DRU yoga, Iyenga, Vinyasa flow, Yin yoga, restorative, Satyananda to mention a few and also incorporate in my classes elements of disciplines that are not technically considered yoga i.e. thai massage, biodance, authentic movement, etc.

I feel that as I get older, travel, learn and develop, my classes will become more varied and multi-faceted. To live and develop is to be in constant change.

"The rung of a ladder was never meant to rest upon, but only to hold a man's foot long enough to enable him to put the other somewhat higher." Aldous Huxley

My intention is always to deliver a balanced class, suitable to all, in a light-hearted inclusive way. I aim to get  to know my students, their likes and dislikes, their personalities, their specific issues. I then look to translate into practice ways of helping them to feel better, more balanced, happier, relaxed , stronger,  in union.

Yin Yoga gentle recharging of life force

Yin yoga is a deeply restorative modality of yoga where passive postures are held between 3 and 5 minutes. However, beginners might hold the postures for a few breaths only  before getting used to longer holds. I have been spending between 10 and 30 slow breaths in the postures and feel the benefits almost immediately.

Anyone, from  any age and ability can experience the benefits of yin yoga, which has been likened to an acupuncture session without needles. If the flexibility of the student does not allow for full postures,  modifications can be easily offered by a competent teacher. Forcing the body into shapes is not advisable as this might put extreme pressure in joints such as hips and knees. I.e. pigeon posture might feel quite uncomfortable for someone who has knees issues or have undergone hip surgery.

So what are the Benefits?

The theory is that holding the postures stimulates the nadis , or the meridians  in Chinese medicine. When these channels are gently pressed for some time they ease tension and blockages. The result at a physical level are greater flexibility, improved circulation inthe joints and tissues around it. At a psychological level a greater ability to investigate and cope with uncomfortable emotions. When one holds a posture in stillness  for more than a few seconds, negative thoughts and emotions might surface on the fabric of the mind. By learning to stay in the posture/present and not  to react to the thought, yin yoga serves as a meditation session where one learns to observe the activity of the mind without getting involved in it.

The residence of Yin and Yang

The kidney-bladder organ-meridian pair, "the mansion of fire and water,  the chanel of life and death" have been my favorite recently and I include below a few postures that work in this chanel. Most students will need modifications and props  to be comfortable in these postures. Any sensation of discomfort or pain means that more harm than benefit will be the result of the session, so always be careful and ask a qualified teacher to guide you through the practice.

Supta virasana,Upavistakonasana, Balasana, Janu sirsasana,Paschimotanasana. See them  at http://www.yogajournal.com/poses/finder/browse_categories

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