Category Archives: asana

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.

 

 

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.

 

 

 

July Meditation

Orange Daylily Fredonia NY (c) 2013 barefoot photos

Orange Daylily
Fredonia NY
(c) 2013 barefoot photos

The garden tips in shadows and an overabundance of vegetables. Yet blossoming among the old stalks of July’s proliferation, are striking flowers. Beauty becomes the fading violet color on a Monarda going to seed or a single coral rose bending toward light.

My being flows in and out of this creation. I am one moment the created, another I am the creator. When life becomes rich in juice, I am both, singing without care for the distinction.

            What is practice? There are infinite ways of practicing the yoga poses. Sometimes the pose is hidden in life. Finding that the pose is life becomes the ultimate centering practice. Mindfulness.

As practice “seasons” yoga informs activities which are seemingly unrelated to time on the mat. Tapas (fire, determination) and sukha  (joy, ease) play out moment to moment, no matter what activity is engaged.

So many ways we stretch beyond the physical. The way of strength, the way of holding and letting go. The way the breath informs everything.

            Sometimes the best practice is not physical.

Yoga is, after all, about the mind as well as the body and the heart.

Just becoming even slightly aware of what is going on up there in the place inhabited with a thousand chattering monkeys, is a profound practice. When breath takes me there, I roll in light and shadow.

Am I ready for what may be found? Can I allow myself to become that single coral rose blossoming amid the dried out stalks and petals in the garden? Am I ready for nirvana? It floats  in the very next inhalation. It may arrive in that still pause, the moment between exhalation and inhalation when the monkeys quiet in awe, and simple existence becomes total awareness of being.

 

Easy Yoga

Have you ever wondered how your teacher could hold a pose for sooooo long? How did s/he not appear straining or tired while you felt as if you could collapse into a ball of jelly? The secret is knowing how to correctly move into the asana.

Intelligent yoga asana is alignment based.The skeletal structure of the body lines up in ways that optimize  and minimize or focus muscle use, thereby minimizing energy consumption, and stress. This greatly reduces injury. When in correct alignment, the pose feels right and the yogi can enter the blissful state of sukha despite the effort involved in holding a posture.

It all begins in the feet. Knowing how to lift the arches and neither pronate (dropping the ankles inward) or supinate (dropping them outward), how to spread the toes and distribute the weight on the four corners of the soles (root of big toe, root of pinky toe, inner and outer heel) will take you on many effortless miles of living and walking.

Over and over and over we work to re-pattern the way we stand, sit, walk, and lie down. Observing the habits that have developed since birth, studying photos of folks in indigenous cultures, and then looking at folks we come across in our daily lives can teach us reams about correct posture. I’ll go more into that in a future post.

Today I wanted to give local runners (and others interested in simply trying the barefoot lifestyle) a heads up of Barefoot runner, Ken Bob Saxton’s appearance at 795 Waterman Road, Forestville, 3 PM on Sunday, June 23. (716-679-8544 for more info.). He’s giving a multimedia presentation of how to go barefoot without hurting yourself. And then they may just do a 5 K country run, barefoot, of course.

And Lee has blog, Chautauqua Barefooter that describes his shoeless journey.

Here’s to alignment in life, love, and yoga.  Here’s to living easy, loving easy, yoga-ing easy. Seamless, interwoven threads of the journey.

And with the warmer weather, what a delight to spend more time sans shoes:-)

 

Yoga, The Refuge

The practice of Being rather than Doing offers fulfillment on many levels. My yoga  often serves as a refuge to hustle-bustle, grief, stress and struggle of everyday life. Whether it’s an achy back, sore legs, overwhelmed mind, or a tired heart, I know that practice will ease the suffering.

Over the years, this has lured me into a deeper and deeper embrace of a formal, on-the-mat asana exploration. The path to wholeness and health. This is not a bad thing! The moment I land on the mat, feelings of delicious relief swirl through me. Now I can settle into BEING, opening my heart, linking my heartmindbody, and connecting with forces only the inner eye sees; the inner ear hears.

Conjure the stillness of post-savasana, or the centeredness of pranayama, or the contentment you felt after a fav yoga class. Then, despite whatever ails you today, how many parts of you hurt, how cranky or tired you are, head to a mat. Begin with your most beloved yoga pose, and let the bliss flow.

*

As your practice deepens and cycles through the seasons of your life, the boundaries between the refuge you experience on your mat and in the world will slowly dissolve. Moments will gradually grow where life itself is centered in a sweet contentment that is its own refuge, no matter the circumstances. These are the moments when yoga and life are one and the same practice. Observe and recognize that they too will pass, but observe as well that those moments are the fruit of heading to your mat day after day, year after year.

Strong and Soft

Maple leaves in Chautauqua county NY
(c) 2012 barefootphotos

6AM: woke up and since I had done supta padanghustasana 1 before falling asleep,I drew up both legs for urdhva pascimottanasa for 3 minutes,  then Happy Baby. Thought about the relationship of HB and Supta 2 with the outer rotation of the leg in the hip socket.

Then a series of twists: supine cross- legged, crocodile, revolved belly, half supine virasana, gentle bridge 3.

Was going down to the studio at 7:30, but then S. skyped me from Poland. People first. Karma yoga in action. LOVE. Asana Practice could happen later.

After our call, I cleaned the studio and picked, prepping for the 10 AM class.

I’ve been reading student meditation journals most of the afternoon, so still have not returned to an asana practice.

This evening, though, I took a break and meditated with one of Susan Piver’s 20 minute guided practices. susanpiver.com If you haven’t yet, I highly recommend you subscribe to this very accessible meditation teacher’s online OPEN HEART PROJECT. Susan’s got me thinking about the soft front body and the strong back body in meditation posture. How there is no boundary. How they exist simultaneously. How awareness shifts from one to the other. How difficult it is to hold them BOTH in awareness. But in a strange way, it’s comforting to know they are both there. Both.

10 PM In the studio for a two hour session. Pigeon (still difficult on left side as it activates the sciatica), Half handstand,  Wide angled seated forward fold with twists, cobbler pose, Downward facing dog pose,sphinx, bow, camel. Really paid close attention to camel as I looked up several articles online regarding alignment. Kept repeating as I played with alignment.Headstand for 4.5 minutes, Child pose with close attention to maintaining hips resting on heels and releasing spine into front of body.   Shoulderstand and a quiet Legs Up The Wall, hips on the shoulderstand stack of blankets. Connecting the soft front of the body with the strong back body.Comforted, I was satisfied and went to bed.

Do you really practice every day?

Carolyn with chickadee in Buffalo, NY
(C) 2012 barefoot photos

A student spoke up before we began class this morning, with a hopeful look on her face, eyebrows raised, Do you really practice every day?

She was getting ready to go to her winter residence  and hoping I’d let her off the hook.

I smiled. I discussed how my practice had grown and changed over the years.

Until a wise student shared, Yoga is not a practice; it’s a lifestyle.

DONG! Bells went off in my head.

I became inspired share my personal yoga journal with you on a more regular basis. I’m committing to daily updates to give you a sense of the day-to-day life of one yogini’s struggles and awakening.

7AM: alarm, listening to the news in bed, practicing reclining back of the leg stretch (supta padangusthasana 1,2,3), and cross-legged revolved belly pose

7:15 AM on mat in studio, practicing gently due to the slight flair up of sciatica I’ve been experiencing lately: reclining hero (supta virasana), pigeon (rajakapotasana), kneeling lunge to splits with big bolster support (hanumasana), tree (vrksasana), standing half-lotus forward fold (ardha baddha padmasana), dancer (natarajasana). Immediate connection to a nonverbal, physical knowing with one leg held behind up behind me while my opposite arm extended in front of me. The feeling of moving my body confidently in this space created joy.

8:15AM: Trotted upstairs to celebrate with a cup of decaf :-) because I was able to enter dancer without the aid of the wall for the very first time. EVER.

This is what keeps me motivated to continue day in and day out through all these years. I’m continually learning and experiencing new ways of being in this very body that is mine for a short time on earth. And I say YES to that.

After teaching the YOGA for 50+ class, I accompanied my son to the airport to say good-bye after a  lovely visit of nearly two weeks. On the way home, Mike and I headed to a favorite bird watching spot in Buffalo to take our minds off of the emptiness and sense of absence we felt.

It was a stunning October day that would break all previous records for warmth in Western New York. Surrounding ourselves with so much beauty dissolved our heavy hearts.Happiness bubbled inside me as I held my hand out for the glorious chickadees and nuthatches that landed on my outstretched fingers.

Eye contact with these creatures led me into a non-verbal state of pure joy. Rather than connecting from the inside to the out, as usually happens during savasana,  a connection happened as I reached my hand and heart out to my avian neighbors.

I connected with that deep inner knowing that is always present and available. This connection is also YOGA practice. No sticky mat necessary!

Some experience it like yogini Prabhavati Dwabha, helping children in rural India. Reaching outward and finding herself. Every single day.

How do you practice connecting with your inner knowing?

Today’s meditation:  Naming the myriad ways that yoga is already present in my life.

Office Yoga

Most of us spend considerable time sitting at a desk and/or working at a computer and let’s face it, our necks and shoulders get really cramped and tight. Depending upon your particular line of work and your physical condition, those knots can begin tying up your mind as well as your shoulders. The antidote for me is frequent yoga breaks.

Today I gave a short demonstration for area workers of some yoga stretches that can alleviate Desk Stress. Here are two poses that will help yo release that tension. It’s a very brief, mini introduction to yoga in the workplace.

OFFICE YOGA Stretch and Relax while at your desk!

       Arms Overhead Great for releasing shoulder and neck tension that occurs during computer work.

With hands clasped together, turn palms toward knees. As you inhale, raise arms overhead.  Continue softly breathing as you press through index finger mounds.  Release shoulders towards kidneys. When ready, exhale and release arms.

      Seated Spinal Waves -If you are feeling stiff and achy, try some spinal waves. The spinal waves gently move the spine releasing tension throughout the back of the body. As tension and knots are released, energy can flow in unimpeded waves of healing and rejuvenation throughout your entire system. Try them anytime you need a quick pick-me up during the day.

Sit with your buttocks on the middle of the seat with your ankles falling in line with your knees. Inhale and lift the spine. Place your hands palms down on your thighs.  As you exhale, round the back draw the tail forward while pressing the navel towards the spine to engage your abdominal muscles. Tuck your chin gently stretching the back of the neck. Invite the shoulders to roll forward, away from the spine.  Inhale and reverse the curve of the spine, lifting the chest and drawing the tail down and towards the back of the chair. Lift the chin and stretch the front of the neck.  Roll the shoulders back and squeeze the inner shoulder blades toward the spine. Stretch the front of the torso as you release the belly. Lift and open the heart center.

Repeat 10 times.

© Carolyn Kieber Grady 2012  

     

YOGA BOOK GIVEAWAY

Wrapped Gift (barefoot photos)



Woohoo….let the drums roll and the bugles blare.

There are two winners of the Free Yoga Book Giveaway announced on the Your Presence, The Most Generous Gift post.

Kathleen commented that “It is not about the “stuff” but about being with each other and spending time with those that we love. It is also about taking time for self.” Both thoughts I want to hold close to my heart during this new year. Spending time with those we love, and I include MYSELF among the beloved, is a core practice. Any nigglings of alienation dissipate when I am present to love. Self-doubt, one of my “corrupting nigglers” also wears thin in love’s presence. In the presence of love, I know who I am ….and feel good, spiritually and mentally healthy, and whole.

For K., A copy of Esther Myers’ book beautiful and honest book, YOGA & YOU Energizing Yoga for New and Experienced Students, is awarded. Esther passed away in 1994. Though I was never fortunate enough to have a class with EM, her struggle with breast cancer as well as her honesty describing the daily ups and downs of yoga practice continue to inspire me. Fortunately for us, her teachings live on in this text. Kathleen, I hope you enjoy, learn, and your practice is inspired in 2011!

Perce wrote that it was during a yoga practice (don’t you love those little epiphanies that arise out of nowhere during practice ~ I sure do and they remind me that my BRAIN needs yoga as much as anything else) that she realized she had many items already on her shelves that her family would enjoy. Don’t we all, Perce!

Thanks for the reminder to look around and mentally, or in your journal, inventory, your assets. There are so many gifts already in our possession, from the “stuff” we own, such as the jewelry you mentioned in your comment, to the personal characteristics we’ve developed over the years, such as an ability to listen and be present to another person.

For you, a book that was on my shelf: Mira Mehta’s How To Use Yoga, A Step-by-Step Guide to the Iyengar Method of Yoga, Relaxation, Health, and Well-being. Perce, I hope the precision shown in the writing and the clear photos in this book will assist the alignment and sukham (happiness) in your practice.

Breath, a Pleasurable Path to Mindfulness

Practicing yoga postures without breath awareness sustains physical benefits such as increased flexibility, deepening strength, improved balance.


Seeds at Watson Lake, Prescott AZ (barefoot photos)


When breath becomes an integral component of asana, the mind focuses and can achieve the single-pointed awareness so often mentioned by the ancient sages.

Breath awareness is key for deepening yoga practice because it links the mind-body into a unified being. As it anchors the mind to the physical movement (or non-movement), it  awakens the body’s intelligence, as B.K.S. Iyengar says.

Mindful awareness then turns the practice from a purely physical level into meditation for the practitioner.

Breath awareness is also key to opening into more mindful awareness of life itself. When my thoughts or emotions start to spin out in their all too often merry escapades, I find that checking in on my breath can slow the wild energy down and I can more easily glimpse the reality I am experiencing sans whatever emotional or mental machinations surrounding said reality.

A simple practice for increasing your conscious awareness of your personal breath patterns is to simply notice the breath and then give it a short name, such as rushing breath, or lazy breath, or not-breathing (yes, breath holding is more common than you might think), or hyper-ventilating.

Checking in with the breath, once per day, will increase your mindful awareness of the moment. As a bonus, you may find, as I have, that breathing FEELS good. Through continued practice, I have found a beautiful relationship developing with my breath. It’s a marriage that gives me much pleasure.