Stay awhile! Using props in your Yin practice

Do you use props in your yoga practice?

http://www.yinyangyogis.com/2013/10/stay-awhile-using-props-yin-practice/

Camel Pose {Yin Series}

Camel Pose

So, last week’s pose, was a little on the complex side, right? Let’s go back to something a bit easier this week.   This simple pose is great for hunched shoulders and drooping backs, a habit that we can all identify with from time to time.  In addition, this pose also opens up the tops of the thighs and hip flexors.  It also puts some minor (good) stress on the ankles, which is one of the areas we tend to neglect  Those who are elderly or may have spinal injuries are capable of doing this pose, but should consult with a medical professional first (or avoid it altogether, a nice alternative would be Sphinx Pose).

The simplest way to come into this pose is to begin on the knees and sitting on the ankles.  Place your hands on the floor behind you and lift the hips forward.  This motion will create an arch in your back. If you have neck issues or are feeling any tension in the neck keep the chin tucked.  Otherwise, allow the neck to relax and the head to drop back .  Bring the hands to rest on top of the heels.

For a more gentle version and less of an arched back, leave the hands on the floor behind you and keep the chin closer to the chest.  Whichever version you have chosen, remain here for 2-4 minutes.  When you’re ready, slowly lift the chest forward keeping the head back until the shoulders are once again over the hips. Bring the head forward and sit back into Child’s Pose. 

Photo credit: http://www.yinyoga.com

Cat Pulling Its Tail {Yin Series}

Cat Pulling Its Tail

Remember last week how we talked about Yin mainly focusing on the lower half of the body?  Well, let’s step out of our comfort zone this week, shall we?  While it still mainly focuses in the area of the lower back, Cat Pulling Its Tail pose provides a beautiful stretch across the chest, upper back, and through the shoulders, especially if the “advanced” posture is taken.  However, the “advanced” version is much easier to achieve with a teacher or assistant who can make sure you are getting the full benefits of the pose.  But don’t worry, it can certainly be done on your own but as always, be aware of any pain, tingling, or other uncomfortable sensations.  In addition to providing that lovely stretch across the top half of the torso, this pose also decompresses the lower back and offers an opening in the quadriceps and thighs.  As always, our focus is on how the pose works on the joints/connective tissue and these muscular openings are merely icing on the cake.

When I teach, I have a love/hate relationship with how to explain coming into this pose.  Seeing someone do it makes the process much easier, but trying to verbalize that process can be difficult.  The love part of the relationship comes when I have explained the steps but there are still a few (ok- a lot) yogis flailing about trying to mimic what I’ve instructed.  This usually ends up as a little giggle break in class and then -once everyone is settled- we get to have a nice conversation about humility :).

Speaking of humility, I’m going to borrow the words of Yin yoga student , Bernie Clark, to explain this oh-so-delicate process.  You can check out his incredibly insightful website here.

Start by sitting with both legs out in front of you. Twist to the right and recline onto your right elbow. Keeping your bottom (right) leg straight, bring your top (left) leg forward and to the side. Bend the bottom leg, bringing that heel toward your buttock. Reach back with your top (left) hand and grab the bottom foot. Pull the foot away from you.

You may begin lying down. From here, roll onto your right side. Keeping your bottom (right) leg straight, bring your top (left) leg to the side. Bend the bottom leg, bringing that heel toward your buttock. Reach back with your top (left) hand and grab the bottom foot. Pull the foot away from you.

Okay, did you get that? It might take you a few tries, but you should end up looking like this picture. 

If you feel as though this is enough, stay here for three to five minutes and then repeat on the other side.  If you’d like to take it a step further, remove the arm that is supporting you out from underneath so that you are able to recline onto your back.  Remain here or go one more step and turn the head so you can look down at the bottom foot.  Try to pull the foot away from the glutes, and be warned that this is where an extra set of hands would be useful.  Before turning your head you should look like this.

To come out of either pose, let go of that bottom foot and ooh and aah when you feel the tension release.  Now straighten the leg of that foot (the bottom one) and roll onto your back.  A nice counter-pose is Caterpillar which we covered here.  When you’re done, repeat on the other side and again hold for three to five minutes.

Square Pose {Yin Series}

Square pose is one of those asanas that has a lot of room for adjustment.  Because of this, it’s still attainable to the “can’t quite touch my toes” yogi but is still beneficial for the yogi who regularly finds themselves in a pretzel-like shape.  Square pose is a deep hip opener which simultaneously releases any tension in the lower back through the forward fold.

Coming into this pose for the first time may take a little bit for you to find your ideal posture.

Crosslegged Square Pose

Begin just by sitting cross-legged, the legs a little further away from the body than where you normally place them.  Lean forward a bit here and take note of the sensation in your outer hips.  If your hips are really “talking” to you, then this is where you belong.  If there isn’t much sensation or if you don’t feel like you’ve reached your edge (which you can learn about here), try a different variation.

Square Pose with stacked legs

Lift one leg so it can rest on top of the other.  For example, if the left leg is on top, the left the ankle is resting on top of the right knee.

If your knee is not able to rest on the bottom ankle, go back to the original crosslegged posture.

If tension in the hips doesn’t allow the top knee to rest on the bottom ankle, go back to the starting position and spend some time there first.  The idea is that the legs are always “square” to the front of the mat.  Wherever you decide to be, fold forward from the hips and allow the spine to round in order to release any tension from the sacral or lumbar regions.  Remain here for three to five minutes, remembering to find stillness.  You may notice that the hips begin to give and that you can stretch a bit more from the spine.  After the three to five minutes, slowly return to an upright position.  Send the legs out in front of you and do some “windshield wipers” to release the hips.  Repeat this process with the opposite leg in front/on top making sure to take note if one side is tighter than the other and making any necessary adjustments.  Enjoy another round of windshield wipers to finish.

Photo credit: http://www.yinyoga.com

Back to Basics: Child’s Pose {Yin Series}

Back to Basics: Child’s Pose or Balasana

As a style, Yin yoga is a cooling, relaxing practice which is especially useful in this scorching Annapolis heat.  No matter where you are or hot it is, Child’s Pose gives a nice refreshing release at the beginning, middle, or end of your practice or even just on its own.  Pregnant yogis may find this pose uncomfortable, but can choose to open the knees to allow more room for the abdomen to rest.  Balasana is a nice counter pose to backbends and is especially soothing in times of anxiety and vulnerability.  Coming into this comforting pose is simple.  Begin seated on the heels while slowly folding the chest towards the thighs as you bring your forehead to the earth.  The arms can lay comfortably by your legs, allowing the shoulders to drape over you like a blanket.

Child’s Pose with extended arms

Conversely, the arms can be extended out in front for a different sensation.  Props can lend an even deeper relaxation.  A bolster under the forehead or blankets under the knees are both good options.  Enjoy this pose for as long as desired.

Supported Child’s Pose

 

 

 

 

 

Photo credit: http://www.yogajournal.com

Anahatasana {Yin Series}

Anahatasana or Melting Heart Pose

With the upcoming holiday, we’ll cover Anahatasana which is a simple pose and one that is easy to get into.  Anahatasana (sometimes known as Melting Heart) provides a lovely stretch through the upper and middle back and is also a nice shoulder opener making it the perfect mid-BBQ excuse to take a stretch break.  This pose hardly has any limitations and can easily be enjoyed on its own.

To come into the pose, begin on your hands and knees in a tabletop position.  Now, walk the hands forward while you allow the chest to move towards the floor. Keep the hips above and aligned with the knees and, preferably, the hands as wide as your shoulders. The placement of your hands is certainly flexible, but you will reap the most benefits if there is no discomfort from them being in the described position.  This pose is especially restful if you allow the weight of your chest to rest on a bolster or pillow.  A blanket can be placed under the knees if there is any discomfort there.  Once you have worked out the kinks and found your optimal version of the pose, remain there for three to five minutes.  Finishing the pose with a mild forward bend helps to counteract the backbend nature of this pose, and the transition into Child’s Pose or balasana is smooth and the perfect forward bend.

photo credit: http://www.athleta.net

Detoxing with Shoelace Pose

Detoxing with Shoelace Pose

The end of our Spring Into a New You cleanse is just a few short days away.  Our cleansers have been juicing, eating clean, sleeping more, meditating, and of course practicing yoga.  In this week’s Yin series we’ll cover Shoelace pose, a forward fold that stimulates both the liver and kidney meridians which naturally aid in the body’s detox process.  Yogis with tight muscles may find this pose slightly more difficult, but certainly still attainable.  Those yogis who are pregnant and out of the first trimester should choose to avoid this pose.

To come into Shoelace, begin on all fours in a tabletop position.  Lift one knee and cross it behind the other, coming to sit between the heels.  If the bottom knee is too uncomfortable, try placing that leg straight out in front of you.  If the top knee is troublesome, place a blanket underneath of it.  If these modifications don’t work, benefits can still be achieved by just sitting in a cross-legged position.  Once you are settled into a comfortable seat begin to round the back forward and allow the head to hang or support your upper body with props for a more restful experience.  Remember to find your edge.  If the sensation is too intense and too far past your edge, bring the spine back to an upright position until the sensation becomes something more bearable.  Bring focus to your hips and be aware of whether or not the top hip is being pulled forward.  If it is, focus on keeping the hips even.  Remain in the pose for three to five minutes on each side.

Modified Shoelace with bottom leg out.

To come out of the pose, lean back and send the legs out in front of you.  A windshield wiper motion with the legs is a nice way to finish this pose as it releases the hips.

Pictures courtesy of http://www.yinyoga.com

Twisting Out Toxins {Yin Series}

Are you joining us for our Spring Into a New You Cleanse? If you are, you know we’re placing pretty heavy emphasis on other things you can do to enhance your detox experience.  Not participating? That’s okay! Everyone can use a little bit of detoxifying yoga.

In this week’s Yin series, we’ll cover the basic reclining twist.  Twisting poses allow for compression and a “wringing out” motion of the organs which encourages detoxification.  This is a great complement to a cleanse but can certainly still be enjoyed on its own.  This pose can be modified so that yogis of all kinds can enjoy it.

Coming into the pose is simple.  Begin by lying on your back and spreading your arms out so your body forms a “t” shape.  Bring the knees to the chest and let them fall to either side.  Increase the intensity of the pose by looking the opposite direction of the knees- for example, if the knees are to the right, turn your head to the left.  There should be no muscular contraction in this pose which will allow gravity to do its work with no help from you.  Play with arm placement here.  You may be more comfortable moving one arm up a bit to create a pillow for your head, or you may prefer to leave them straight out to the sides.  This pose has quite a bit of room for creativity.  You may find that having the knees lower is more beneficial for your tight lower back or possibly you would like them higher to stretch the upper spine.  Once you are in a position that works best for you, begin to find stillness.  Close the eyes and really let your mind be at ease as your muscles begin to relax.  Depending on your position in the pose you may begin to feel some stretching along the SI joint, the glutes, or the IT band.  Allow your body to settle into this sensation.  If at any time a sensation becomes too intense, just back out of the pose a bit and find stillness again.  Enjoy the many benefits of the reclined twist for three to five minutes on each side.  This pose is especially great at the end of your yoga practice as it relieves any tension or tightness that you may have acquired in earlier poses.

The transition out of the reclining twist leads beautifully straight into savasana with some brief windshield wiper motion from the legs to release any tension in the hips. Practice this versatile pose as often as you like, switching up the placement of your arms, legs, and neck to reap all of the available benefits.

Photo credit http://www.yinyoga.com

Saddle Pose {Yin Series}

Saddle Pose

In last week’s Yin series, we covered a pose that allowed us to find space in our spine while simultaneously opening the hips.  In this week’s post we’ll discuss Saddle (also known as Supta Virasana in Yang practices), a fairly deep but incredibly therapeutic pose that works to open the sacral-lumbar arch.  As always, the yogi’s number one priority is to listen to their body.  If there is ever any pinching, burning, or other painful sensation in the back or knees, back out from the pose and try Sphinx/Seal pose instead.  Tight ankles can often be an issue here, but sometimes a rolled up blanket or towel is a simple fix.

To come into the pose, start by simply sitting on the heels of your feet.  Take notice of how this feels.  For most of us, this is okay.  For those with particularly tight ankles, you may already start to feel some sensation in this area.  As long as there are no painful sensations in the ankles or knees (which we talked about in our intro post), place your hands behind you on the floor while leaning back and begin to feel the arch in your lower back.  Stay here for a moment; our stiffer yogis may already be noticing a pulling sensation in the quadriceps.  This is okay and should dissipate in about 30-60 seconds.  Breathe into it! If this feels okay, begin to lean back onto your elbows.  The arch in your back should be fairly dramatic here.  Again, there should be no painful sensations.  Be sure to remember that discomfort and pain are two different things.  If you are ready to take the full expression of the pose, come into a position where you are comfortable enough to spread your feet apart (this may mean coming off of your elbows) so that they are on either side of your hips with palms facing up.  Begin to lower your shoulders towards the floor, stopping and laying on a bolster if the sensation is too intense.  If you have made it onto the floor or a bolster allow your mind and body to breathe, relax, and find stillness.  Ideally this pose is held for three to five minutes, but if any kind of painful sensation arises while in the pose back out and take Sphinx/Seal.

A bolster to support the back but maintain a significant arch and a blanket to relieve pressure from the ankles.

When you are ready to come out of the pose, do so very slowly.  If you start to come up too quickly, your body will tell you.  Come up just the way you came down; onto the elbows first, then the hands, and finally to rest on your heels.  From here, release the legs out in front of you and come to lie flat on your back.  Stay here for a few breaths.  If you feel “stuck” in the pose, just roll to one side and release the legs until you are able to roll over onto your back.  After you’ve stayed here for a few moments, hugs the knees to the chest for a nice lower back release.  You may choose to sway from side to side here massaging the spine.  Once you have found stillness, release the legs once again to be straight out in front of you.  From here, come into child’s pose and allow your body to recover here for as many breaths as you see fit.

Alternatively, Saddle can be taken as Half Saddle where the yogi only has one leg bent and keeps the other straight staying for 2-4 minutes and then bending and straightening the opposite legs.  This makes the sensation of the pose in its entirety a little less intense.

Half saddle with a bolster.

However you choose to do Saddle, enjoy it a few times a week to truly reap the benefits.  Practicing this at night will have you waking up with rested and refreshed legs, making it truly perfect after a long day on your feet.  Enjoy!

Images courtesy of: http://www.yinyoga.com http://www.plair.com http://www.spryliving.com http://www.dorestorativeyoga.blogspot.com