All posts by carolyn

Carolyn's Virtual Home is at carolyngrady.com Carolyn's Yoga Meditation and Relaxation blog BAREFOOTANDUPSIDEDOWN Carolyn's blog for living yoga after 50.... ELDERBLISS Genealogy blogs: Our Polish Ancestry and Heritage, From Alsace and Bavaria to Buffalo

Siren Call of Retreat

A SWIRL OF WHITE FLOWERSWho says you need to go someplace expensive to re-center and refresh yourself? Who says a monastery or ashram is needed?

After traveling in Europe that involved some intense genealogical study, I have embarked upon a one week retreat. I did take breaks while overseas and I meditated a lot while traveling. Click on the following links if you would like to read further how I practiced away from home:

I chanted Lovingkindness mantra for myself and others in need.

 I practiced gentle yoga everyday.

I even went on a little pilgrimage, and 11 mile hike, chanting lovingkindness most of the time. Afterwards, I needed a backbend.

After I returned home however, I found I wanted to bring those practices into my everyday life, not just my “traveling” life. The siren call of retreat rang in my soul.  It’s a time to re-group, re-center, and reconnect with my life. And yes, admittedly, I want to detox … that German chocolate, wine, and bread needs to go. I need to return to a more vigorous practice. OUCH! My body needs to adjust.  And that can’t be rushed or I’ll end up injuring myself.

The game plan is to spend more time exercising, yoga-ing, including daily savasana,  reading or listening, art-ing, writing.  Cutting back on socializing and going out.  Even talking is on the back burner! Sounds luxurious, doesn’t it?

For five days,  I’ll try to post daily to let you know how it’s going.

Perhaps you’d like to join me? If even for a day or an hour. It’s a tried and true yogic practice and in my experience, yields delicious rewards even better than German chocolate!

 

 

Meditating on-the-go

Meditating on train in Germany
Meditating on train in Germany

I love meditating while sitting on a public conveyance, such as a plane or a train.  In some ways, it’s easy to minimize distractions.

For the past year or so, I’ve been practicing Metta, or Lovingkindness meditation.

I sit up tall, with my feet planted on the floor, close my eyes, and begin to chant.  Sitting with eyes closed, folks usually don’t try to interact with you. This is not necessary, but when I’m in public like this, I usually do lower my eyelids to minimize visual distractions,

The mantra can be done for oneself  (very important!!) or for another person.  Since I noticed that I had defaulted to berating myself in my self-talk, I’ve been doing the mantra A LOT for myself to try to create more love within me, knowing that how I treat myself mirrors the way I treat others.

As a reminder, then, here is what I might chant:

May I live without fear.

May I live in physical health.

May I live in mental health.

May I live a life of ease and abundance.

The transformation has begun! For one thing, I cannot remember the last time I called myself a name such as Stupid, or Idiot.  Hopefully, my heart is opening with greater compassion for others as I think of them with less negative language.

 

Supported Backbend

Supported Backbend on bed
Supported Backbend on bed

After hiking the St. Wendel pilgrimage trail for a ways, then the Teiffenbach Pfad in St. Wendel, Saarland, Germany, a bed backbend was a must! This works after a hard day of gardening or whenever the back feels achy. Backbends raise energy, so be prepared for a surge of energy afterwards. Be sure to exit the pose carefully, drawing the knees up towards the chest and rolling on your side to release the spine. You an use a footboard or headboard during this maneuver to assist your return to standing.

 

Hot Yoga!

(c) 2014 barefootphotos
(c) 2014 barefootphotos

With the temperature tipping 97 degrees Fahrenheit in Mannheim,  and no AC in our apt. , a cooling pose like supported shoulderstand on the couch really helped. Not only did it take the swelling out of my feet, it deeply rested and cooled my body and mind. Ahhhhh…

Warm-Up Yoga Sequence

Here’s a sequence based upon a holiday Saturday Slow Flow class that’s nice and gentle. It can be used as a primary practice on days when you have missed yoga-ing for a while, as a warm-up to a more intense physical practice, or on days when you need to nurture yourself a bit more than usual, i.e. when you are sick,  mourning, or very tired or sore. It’s important to practice something on those days as well.

1. Cat-Cow, Cheetasana (Bent arms flowing cat-cow), Lat stretch, ChildPose

supta three

Supta Padangusthasana

2.Supta Padanghustasana 1,2, 3(Reclining Back of the Leg Stretch). Use strap as needed.

 supta two at wallcompressed

 

 

Threadtheneedlecompressed2. Reclining Through the Hole stretch. Dorsiflex (lift toes toward ceiling) foot on thigh. 

 

 

 

Kneeling Lunge3. Kneeling Lunge, High Lunge

 

 

 

4. Setu Bandhasana Sarvagasana (Bridge) Use block beneath sacrum.

Setu Bandasana Sarvangasana

 

 

 

 

Reclining Cross-Legged Twist

5. Reclining Cross-Legged Twist

 

 

 

Yoga Mudra ArmsYoga Mudra Arms side view6.  Yoga mudra arms, while sitting. Clasp hands behind back, stretch them towards floor, then exhale and lift them towards ceiling. Hold for 5 breaths. Release.

 

7. Marichiasana 3Marichiasana3

 

 

 

 

 

Camel8. Camel

 

 

Reclining Pigeon9.  Pigeon

 

 

Legs Up The Wall

10. Legs Up The Wall

Using Our Feet

Have you noticed an area of your body that has become “numb” or dysfunctional over time? Perhaps it was due to an injury or to sub-optimal posture, or simply because your awareness had drifted away and other parts of your body had taken over the function of the original area.

The toes, feet, and ankles are often areas that lose dexterity, strength, and mobility over time of dis-use or un-use. Sometimes an injury that occurred when we were children or teenagers, such as a broken foot or sprained ankle, comes back in the form of osteo-arthritis in our later years.

In yoga class, we have been working to develop awareness of how our feet, especially the soles of our feet,full of energy-sensitive chakras and plenty of touch-sensitive neurons, can aid us in the yoga poses. our lowest extremities can help the way we walk, stand, and, balance. Developing strength and flexibility in our feet should be a priority as we age.

 

 

Embodied Intelligence

What happens when the body wakes up achy and tired? When practicing yoga is the last thing on the mind? After a strenuous practice last night compounded by a sciatica flare-up, I woke up in precisely this shape this morning.

Fortunately, there are many faces of yoga and that is exactly the day NOT to skip practice. I sat on the mat and began a short meditation.

And then listened. For what the body prompted. It wasn’t the practice I thought I should do. But then it rarely is. After a couple of shoulder stretches, the tightness in my shoulders softened. A mindful forward fold released my cranky back. I continue to be amazed at what intelligence is embodied within.

With the achy muscles residing, I was able to continue. Not much more, but enough. Just what my bodied needed.Today.

The practice that started out tired and achy became an affirmation of listening within. I settled into the knowing that I have much to learn. A practice I need to return to often.listneing

Beginner Yoga Sequence A

Virasana  Hero/heroine Pose

1. Centering ~ Spend a few moments coming into your body. Sit in Hero or Simple Cross Legged Pose with a lifted spine. Use a block, cushion or several books beneath your hips to encourage the pelvis to tip forward. Begin observing where you are grounded and where you are lifting. Invite an intention into your heart. Connect with something greater than your self. Be with your breath for at least five minutes.

Spinal Waves1 2. Cat-Cow~ Invite the spine to move freely in sync with the breath. Exhale and tuck the pelvis and the head toward each other while lifting the abdominals and arcing the back — like a cat! Then, as you inhale, release the belly while lifting the sternum, head and sitbones. The torso is now in a ‘U’ shape. Keep the arms strong.

Reclining Back of the Leg Stretch with blanket

 3.  Reclining Back of the Leg Stretch- reclining on your back (may be done on a bed) draw left knee toward chest to lift and loop strap, tie, belt, or blanket over sole of foot. Press the lifted thigh back; press the thigh on the floor down. Extend through the inner ankle as you draw the 4th and 5th toe towards you.

Part 2: Reclining Back of the Leg Stretch B, rotate the thigh strongly frsupta two at wallcompressedom the hip joint to turn the knee and upper leg towards the floor.  Do not go further than where you can keep the opposite hip down. Use your abdominal and the thigh muscles of the foot on the floor to help do that.

4.  Mountain ~ Stand tall, with feet parallel, arms at sides. Third toe pointing straight ahead, check that heels are not turned out. Lift and spread toes then release them. Knees face soft and gaze straight ahead, parallel to the floor. Charge legs.Shins forward. Thighs press back. Lengthen back of neck. Upper arms rotate away from you. Soften shoulders and belly. Invite breath throughout torso. 

5. Mountain with lifted arms ~ Continue from above but then drawing arms out of the shoulder sockets, stretching in a T position ….as you lift them overhead, release shoulders down towards kidneys. Soften as you gaze ahead. Feel the energy moving and radiating from your solar plexus and through your arms as well as the legs .

6. Forward Fold ~ May be done with bent knees. Release uttanasanabelly, shoulders, face. Tuck chin. Lift sitbones. Press soles of feet into floor. Release deeper with every exhalation. Stay for several breaths if it feels right to you. To come out, bend knees, and lift heart. Rise from the strength of the thighs.

 

Rabi Tree Pose 2011

.Tree ~ Begin in Mountain.  Raise right leg as high up the inner left leg as you can. Find a position for the foot  pressing on the leg that you can remain in for 5 – 10 breaths. Press standing thigh actively into sole of foot. 

Tree with arms downInvite the breath to flow freely. Hands can remain hanging at sides, palms turned out if shoulders are tight.  Gaze soft and parallel to the floor. Radiate energy from your naval throughout the body.

Repeat on other side.

Alternate: Face wall or stand at a right angle to wall and press fingertips onto wall until balance begins to develop.

triangle8. Triangle ~ Return to Mountain. Step the feet 3- 4 feet apart. Turn back foot in, front foot heads straight in the direction you will lean.  Heel of front foot is in line with arch of rear foot. Stretch out from the back hip as you lengthen the spine and release front groins deep into the body. Drop front arm down onto floor, block or chair beside front shin. Rotate and open your heart center. Breathe and observe energy moving from the heart through the arms, legs, and crown of head. Stay for a few breaths. Invite joy into the pose and into your life.

Alternate: If shoulders are tight, leave top arm on hip.

Nan standing reverse namaste

9. Stand in Reverse Namaste, smile. Press palms together. Move hands up back as high as you comfortably can. Honor the divine within.

Alternate for tight shoulders: Press thumb to sternum in front of chest or Hold elbows behind back.

child pose, head supported on block10. Child Pose ~ Big Toes together, knees wide, spine long, tail dropping on or toward heels. Arms may be folded, with forehead resting on forearms. Stay for a couple of minutes as comfortable. Feel breath moving along the back of the body from tail through crown of head and vice versa.

Alternate: forehead on book or block, arms extended (pictured).

legsupthewallcompressed11.  Legs Up The Wall ~ Hips at least a few inches away from wall, especially for tight hamstrings. Arms in cactus or, if shoulders tight, at sides of body.  Invite brain to rest on back of skull. Invite organs to relax and rest on back of body. Use eyebag to promote deeper rest.

If your thoughts wander, acknowledge them but then nudge awareness back to observing whatever sensations arise, moment by moment.  As your focus turns inward, the outer stresses will fade away.  Invite soft breathing or chant mantra (such as the 2013 mantra :-) if mind is racing.

Stay for at least ten minutes, twenty is better!

carolyn savasana

12. Rest in Relaxation Pose ~Spend a few moments lying down quietly and honor the work you have done to sustain yourself and our world. It’s time to practice Be-ing, not do-ing.

Rotate arms outward from shoulders and turn palms up towards ceiling. Lift legs one at a time, a couple of inches off floor and let them release down and relax away from each other. Use folded blanket beneath head and neck if necessary for support. Cover yourself with a blanket and darken room or use eyebag to promote deeper relaxation.

Marie legs on chairAlternate:  Use rolled blanket or bolster beneath knees to assist lower back release (pictured above). 

OR Lower legs on back of chair (pictured to left).

NAMASTE.

 

 

Is yoga a religion?

Duke Gardens LotusThe debate over whether yoga is a religion has always struck me as odd. Kinda like saying that prayer is a religion. Yoga is a practice. For many folks, it’s simply a practice of physical-mental fitness and therapy. Nothing wrong with that. There’s no denying the long list of benefits that can be enjoyed through a consistent practice.

Yoga also creates harmony in the body-mind-spirit that is otherwise so often elusive in our daily lives. We feel that unity of being with pleasure. Thus yoga becomes the catalyst for further development of the whole self: our spiritual, mental, and physical selves. This may mean diving deeper into our own religious heritage or working with a meditation instructor. It may mean working with a life coach or therapist. It could also mean making that medical appointment or losing weight. It could even mean clearing the garage clutter.

Yoga creates a desire in me to be a better person. Not in a constant frenzy of self-help laden with heavy doses of something’s-wrong-with-me-that-I-need-to-fix-so-I-can-attain-nirvana’  mindset, but in the action of relaxing into living fully and wholly my LIFE. In living the life I was born to live. Healthy in all levels of being.

That is the lotus in the pose.

Standing on One Leg

Hast Padangusthasana r Standing Back of the Leg Stretch,  Sarah P. Duke Gardens, Durham NC (c) 2013 barefoot photos
Hasta  Padangusthasana or Standing Back of the Leg Stretch,
Sarah P. Duke Gardens, Durham NC (c) 2013 barefoot photos

Tough not to focus when standing on one leg! Today’s To Do list recedes from consciousness while I affix my gaze at a point beyond my big toe.

How easily and quickly falling out of balance happens when attention wavers.

Just one of the perks of Hasta Padangusthasana, or Standing Back of the Leg Pose.

Practicing poses that cause the mind to open into full awareness, rather than the incessant, and often repetitive chatter that usually occupies the neurons, is how yoga brings BodyMindSpirit into oneness.

If only the ‘easy’ poses are practiced, whatever they may be for you, then bringing the mind and awareness into the endeavor will be a huge challenge.

Hasta Padangusthasana 2 or Standing Back of the Leg Stretch 2 Sarah P.Duke Gardens Durham NC (c) 2013 barefoot photos
Hasta Padangusthasana 2 or Standing Back of the Leg Stretch 2
Sarah P.Duke Gardens
Durham NC (c) 2013 barefoot photos

When I practice poses that take me to the edge, poses where I really have to center and move mindfully. When that happens, no matter where I may be or whom I am with, I enter a YOGA pose.

The difficulty with daily life is that it is too easy to stray into action without the mind connecting. OR to get into working/acting from the head, without engaging the body.