Headache Sequence

From Light On Yoga by BKS Iyengar:

Salamba Sirsasana I - supported head balance - 10 minutes
Salamba Sarvangasana I - supported shoulder balance - 10 minutes
Halasana - Plow Pose - 5 minutes
Paschimottanasana - Seated Forward Bend - 5 minutes
Uttanasana - Standing Forward Bend - 3 minutes
Nadi Sodhana Pranayama (we did not practice this) - for 10 to 15 minutes
Savasana - Corpse Pose - 10 minutes

Wrap head and use support for head where necessary.

9 more reasons to do yoga

Here is a list of potential tension headache triggers:

1. Stress
2. Depression or anxiety
3. Lack of sleep or changes in sleep routine
4. Poor posture
5. Working in awkward positions or holding one position for a long time
6. Lack of physical activity
7. Occasionally, hormonal changes related to menstruation, pregnancy, menopause or hormone use
8. Medications used for other conditions, such as depression or high blood pressure
9. Overuse of headache medication
10. Skipping meals

Source: Mayo Clinic

Yoga may alleviate triggers 1-9. Sorry, you alone are responsible for number 10, but a regular practice could cause you to crave healthier food.

Come join me on the mat and let's stop those headaches before they start.

Namaste!

Fifth and Sixth Limbs of Yoga

Pratyahara, the fifth limb of yoga, is withdrawal and emancipation of the mind from the domination of the senses and sensual objects

My teacher describes pratyahara like this: Imagine you are reading and the phone rings. Practicing pratyahara you would acknowledge that the phone is ringing but you would not be distracted by it.


The sixth limb of yoga is Dharana meaning concentration or complete attention

Now that we are free from external distractions (pratyahara) we learn to concentrate on a single object, idea, or sound.

The Fourth Limb of Yoga

Pranayama is the fourth limb of yoga.  Prana is vital energy.  Ayama is expansion or extension.  Pranayama then is the expansion of the vital energy or life force through restraint of the breath.  It is to yoga what the heart is to the human body.  It is the bridge between the physical  and the spiritual selves.

I'll admit, I'm relatively new to Pranayama.  For the last 4 years, I've only practiced it with my teacher's guidance.  Now that I've committed (at least to myself) to take my first assessment next fall, I'll be diving deeper in to this detailed practice and will share more as I learn it.

The Third Limb of Yoga

The third limb of yoga is asana.

Asana simply means posture. It is the physical yoga that most people think of when they think of yoga.

Patanjali wrote in the Yoga Sutras:
"Asana is perfect firmness of body, steadiness of intelligence, and benevolence of spirit. Perfection in an asana is achieved when the effort to perform it becomes effortless and the infinite being within is reached. From then on, the sadhaka (practioner) is undisturbed by dualities between the body and mind, mind and soul."

Wow! All that from a pose that ties you up like a pretzel.

Home Practice Sequence

Here is a good basic sequence to practice at home on a daily basis.  You can find pictures and descriptions of the poses on YogaJournal.com

Tadasana
Utthita Trikonasana
Virabhadrasana II
Utthita Parsvakonasana
Parsvottanasana
Prasarita Padottanasana
Adho Mukha Svanasana
Urdhva Mukha Svanasana
Bharadvajasana I
Paschimottanasana
Savasana

Namaste,
-gretchen

The Niyamas

The second limb of yoga is Niyama or individual disciplines.

The first discipline is Saucha or cleanliness of body, mind, and speech.  To achieve purity we should practice good hygiene, eat healthy, keep our thoughts fresh and pure, and keep our words clear and truthful.  This also applies to our home, office, and practice area.  It is hard to clear your mind when surrounded by clutter.

Santosa or contentment is the second Niyama.  We must be content with what we have now and know that through honest, hard work we can achieve more in time.

Austerity or strictness is Tapas, the third discipline.  Tapas teaches us to be self disciplined in our religious study, yoga practice, and every day life.  It is our burning desire to cleanse our bodies and senses and achieve our goals in life.

The fourth Niyama is Svadhyaya or self study.  Again, Svadhyaya applies to all aspects of our lives:  our religion, work, yoga practice, and general well being.  We should pay attention, do our homework, read, and be happy to learn and educate ourselves.

And finally, Isvara pranidhana is the dedication of one's will and one's actions to God.  We should dedicate ourselves to helping others in need.  "A friend in need is a friend in deed."

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The Rest of the Yamas

In class we've completed our discussion of the first limb of yoga - Yama or ethical disciplines.  Now it's time to catch the blog up.

Reviewing the first two:

Ahimsa is non-violence in body, speech, and mind.  Being kind to others as well as ourselves.

Satya is truthfulness in word, thought, and deed.  Being truthful with others as well as ourselves.

And finally,

Asteya is non-stealing.  Like Ahimsa and Satya, Asteya isn't as simple as just "don't take others things".  It means not taking an item without asking, not keeping that item longer than the loaner allows (think library books), and not using the item for something it wasn't intended.

Brahmacharya literally translates to a life of celibacy, religious study, and self restraint.  This does not mean you cannot marry and have children, but rather "partners in marriage should be loyal to each other fulfilling mutual obligations in moderation."*  Religious study could be studying the texts of whatever religion you practice and/or deepening your understanding of yoga whether you practice all 8 limbs or not.  And self restraint is just that -- "to have control over our desires and to build up good character.  We must keep our promises.  If we should not do something then we must have self control not to do it.  We must be able to do what we say."**

Aparigraha is freedom from hoarding and collecting or the absence of greed.  We should not be amassing great wealth out of personal greed.  When we do find ourselves with excess, we should find ways to use it for the betterment of others.

Namaste,

gretch

* Yoga A Gem for Women by Geeta Iyengar

** Yogashastra Tome-1 by Ramamani Iyengar Memorial Yoga Institute, Pune.  YOG, Mumbai

Yama - Satya

The second Yama is Satya or truthfulness.  We should speak the truth, think truthfully, and live honestly.  As with Ahimsa, non-violence, we should practice Satya toward others and ourselves.

In your practice, be truthful about your abilities.  If you cannot touch your toes with the proper posture then use a strap or place your hands on your feet or shins.  It is only through truthful practice that you improve your balance, flexibility, stamina, and strength.

This week be truthful in your thought, word, and deed.

I look forward to seeing you on the mat soon!

Namaste,
Gretch

International Yoga Competition

Fundamentally, I have a problem with competitive yoga, but it's hard not to be impressed by these men, women, and youth. (Thanks, John, for sharing the website.)

http://yogacup.com/live/

Yama - Ahimsa

I meet with a group of yoga teachers every week.  This week, my dear sweet teacher handed me a pop question upon entering the room.  I did not know the answer.  Fortunately, I had my Light on Yoga with me and could look up the answer - dear sweet teacher made it an open book quiz.

My question was "what is jnana yoga?"  Jnana is sacred knowledge.  So jnana yoga is the study and practice of the sacred knowledge.  And so friends and students, I begin my jnana yoga by introducing you to - Yama.

Yama is the first limb of the eight fold path of yoga.  The eight fold path is a guideline for living a meaningful and purposeful life.  Yamas are ethical disciplines.  They define how we should treat others and ourselves.

The first yama is ahimsa or non-violence.  Well, of course, you say.  But ahimsa is more than just bodily non-violence.  It is also non-violence in thought and speech.  A little tougher to follow.  Even I like to hear a little gossip now and then.  And it's not just non-violence toward others but also toward ourselves.  We are often our own worst critics.  We think negative thoughts about ourselves and too often tell ourselves why we can't do something before we even try.

How can you practice ahimsa in your asana (posture) practice?  First, think and speak positively about your self and your abilities.  Second, take care of yourself.  If you are sick or injured you should rest.  If you are recovering from illness or injury then you should probably back off on some poses and skip a few entirely until your strength is back.  If you have a chronic illness or pain you should work with your teacher to modify poses and make them appropriate for your condition.

And so, as you head out into the big wide world this week be non-violent to others and yourself in action, thought, and speech.

I look forward to seeing you on the mat soon!

Namaste,
gretch

Start a Home Practice

Question:  How often should you practice yoga?
Answer:  As often as possible!

But you don't have to dedicate a solid hour or two every day to your practice.  As the mother of three young children I rarely get to go to the bathroom by myself let alone practice yoga for a full hour.  Here is my daily routine that gets in a full yoga sequence throughout the day.

First thing in the morning while I'm still in my PJs I practice what I call a "pair of poses".  I pick two (sometimes three) standing poses that flow together nicely.  Some examples:

Virabhadrasana II - Utthita Parsvakonasana
Utthita Trikonasana - Ardha Chandrasana
Virabhadrasana I - Virabhadrasana III

In the afternoon when I am starting to feel tension in my neck and shoulders from driving, typing on the computer, and carrying a 24 pound toddler around, I like to do some shoulder work such as Gomukhasana (arms only), Paschima Baddhastasana, and Paschima Namaskarasana.

I usually need a little extra energy before I start my evening routine of cooking dinner, making lunches, and bathing kids.  I find this a great time to get in a few back bends.  Chatushpadasana and Setubandha are great poses to bend the back, give the shoulders another good stretch, and energize the mind.

Once the kids are in bed and I am ready to relax (yes, sometimes while I'm watching TV), I practice seated poses and seated forward bends.

And finally, just before I fall into bed for the night I practice Salamba Sirsasana and Salamba Sarvangasana insuring myself a restful night.

So, to recap:
Morning - 2-3 standing poses
Afternoon - shoulder poses
Early evening - back bends
Late evening - seated poses and seated forward bends
Just before bed - headstand and shoulderstand
Dedicating just 5-10 minutes per session you will complete 30-60 minutes of yoga and a full body stretching sequence increasing your balance, flexibility, stamina, and strength a little more each day.

Come Stretch with Gretch at Anytime Fitness in Oak Cliff to learn these poses and get your yoga practice started.  I look forward to seeing you on the mat soon!

Namaste,
Gretch

You should consult with a physician for medical advice before beginning any exercise routine.  It is not recommended that you attempt these poses without the instruction of a qualified yoga instructor.