beginner

Pose Breakdown: Anjaneyasana (Low Lunge)

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A pose that is great for strengthening the muscles that support the knee is anjaneyasana or low lunge/crescent lunge. This pose is often incorporated into the sun salutation series or is done before a warrior series.

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Adjustments and modification are available. For example, the back knee can be raised or lowered to the mat, depending on the strength in your knee and leg. The hands can be raised, reaching towards the back (as shown in the picture) or they can be pressed together at the heart. Twists are also available in this pose to add some deeper stretches for the back.

This pose is great is you want to release tension in your hips. It is also good for stretching the hamstrings, quads and groin. This pose can also help build mental focus. Holding this pose helps focus not on thoughts but on the physical nature of the pose.

When going into this pose, be sure to align your knees and ankles, keeping them stacked. Your heart should be open, reaching forward and your arms can be raised, reaching back. Breath deeply in and out, embracing the pose and all that comes with it.

Yoga for Traveling

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Are you an avid traveler who is trying to maintain a consistent yoga practice at home? Traveling can throw a wrench in attempting to build your practice, but it doesn’t have to.

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Here are some simple and easy ways to maintain your home practice on the go!

  • Take your practice with you!
    • Pack a travel mat or bring along a towel to practice some yoga while you’re away. Many companies make thin, easily foldable mats that are perfect for the seasoned traveler.
  • Make your practice part of your adventure.
    • Plan to wake up early or save some time at the end of the day for some yoga. For me, waking up a little earlier and giving myself a few minutes for my practice is usually best, but some people prefer yoga in the evenings or before heading to bed. Better yet, stop drop and yoga while you’re site seeing! There’s no time like the present, right?
  • Find studios or events where you’re traveling to.
    • Yoga is an international affair. There are probably many options as far as yoga studios in the place you’re visiting. There may even be an event taking place while you’re there. Most yoga studios have drop in rates.
  • Choose pranayama or meditation as opposed to asana.
    • Yoga isn’t just about the asana (physical practice). Yoga is about the breath and mind too. Practice your pranayama and meditation while waiting in line or practice a walking meditation. Sit by the water and focus on your breath.
  • Any yoga is better than no yoga.
    • Even just 10-15 minutes of yoga a day can make a world of difference. If you can take the time to check your e-mails, you can take the time for some yoga!

Happy travels, yogis!

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Yoga for Chronic Pain

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Recent studies have been coming forward suggesting that yoga and mindfulness meditation can help alleviate chronic pain. In some cases, studies have shown that these practices may be more effective than prescription pain killers.

Here are a few poses that may be helpful in alleviating chronic pain. Note: Please follow any advise by a licensed physician when dealing with chronic pain.

Deep Breathing

Place hands on belly and feel the physical sensation of the breath as it fills your stomach, lungs, and chest. Focus on any physical and emotional sensations that arise.

Mindfulness Meditation

Sit in a comfortable position. Maintain good posture with your back straight, shoulders rolled back and away from your neck. Begin breathing deeply and intentionally. Maintain focus on the breath. As thoughts or emotions arise, meet them where they are at without judgment. Give them minimal attention, then let them go, returning focus on the breath.

Progressive Muscle Relaxation

Lay on your back. Tense muscle groups throughout your body, starting with the feet. Hold the tension, focusing on that tension and the physical sensations that arise with the tension. Release the tension in that muscle group before proceeding to the next muscle group. Being with the feet and slowing move up the body, ending in the face/head. The last activity is to tense all muscles in the body, holding the tension, then releasing all muscles in the body. (Guided video Progressive Muscle Relaxation Meditation)

Seated Side Bends

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Seated Spinal Twists

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Cat/Cow

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Child’s Pose

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Downward Facing Dog

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Mountain Pose

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Standing Side Stretches

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Warrior One

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Warrior Two

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Locus Pose

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Seated Forward Fold

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Supported Bridge Pose

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Legs Up the Wall

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Supine Twist

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Savasana

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Resources:

Why Doctors Are Endorsing Yoga Instead of Opioids for Lower Back Pain

Yoga and Chronic Pain Have Opposite Effects on Brain Gray Matter

How Does Yoga Relieve Chronic Pain?

 

*All images from Google Images

Finding Your Yoga

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One of the questions I am asked most often is “which yoga is the best?”

I always respond the same way, it depends.

The type of yoga that is “best” depends on so many factors. It depends on the person practicing, it depends on the mood of the person, it can even depend on the time of day the person is practicing.

Here are a few things to ask yourself when looking for a “type*” of yoga to best suit you.

  1. What do I want to focus on with this yoga practice?
  2. What do I want to feel after this yoga practice?
  3. What is my primary reason for participating in this yoga practice?

These questions will give you a sense of what you’re looking for out of a yoga class and help guide you to specific types of yoga classes.

Here are a few popular types of classes available in most areas:

Hatha Yoga

This is basically the source of all yoga. It generally encompasses all practices of yoga. It is were most yoga practices stem from, from the asana (pose) sequence as well as pranayama (breath) practice.

Vinyasa Flow Yoga

This type of yoga is very much the typical yoga people think of. It’s very fluid, moving from one pose to another in line with the breath. You breathe in with one pose and out with another. This can fluctuate in intensity, from power yoga which is usually very active, fast paced, and builds strength, to Ashtanga, which holds a bit longer in each pose.

Yin Yoga

This type of yoga is slow paced, holding poses for long period of time (can be anywhere from 2 to 5 minutes).

Kundalini Yoga

This type of yoga blends together spiritual practice with asana. This practice incorporates movement with breath as well as chanting specific mantras. The goal is to increase consciousness as well as improving vitality.

Bikram Yoga

This type of yoga uses the same 26 poses in the same sequence. It stemmed from hatha yoga practice, joining movement with breath. Generally, Bikram Yoga is practiced in a hot room for 90 minutes.

There are many other types of yoga out there. I always recommend new yogis try different types of classes as well as different teachers. You may find you like the style, but a different teacher can really change the outcome of the class. Ultimately, like I said, the style of yoga depends on a lot of factors. The best thing one can do as a new yoga student is to be a YES, be open to the possibility of the class. You never know what you’ll find.

 

*(Note: I do not subscribe to types of yoga, for me its all about the sequence that is put together, not the name given to a sequence or flow)

Yoga Festivals

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At the end of January, I was honored to participate in the first ever San Diego Yoga Festival. When I found out this festival was taking place, I wondered where else I could find yoga festivals. I found a website (YogaFestival.com) that has a very concise list of yoga festivals taking place all around the world.

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Yoga festivals are great for exploring different types of yoga as well as yoga in different atmospheres. Most yoga festivals have outdoor and indoor classes as well as different types of yoga. The San Diego Yoga Festival even had non-yoga activities like surfing and aikido.

Yoga festivals are also great for meeting people. You can really make connections when you’re surrounded by like minded people. Generally most yogis agree on many things, on many issues, so if you’re looking to meet people and you are also interested in learning more about yoga, a festival just may be the ticket.

Yoga festivals aren’t just for the veteran yogi. They are great for beginners, teachers, and pretty much anyone with any form of interest in yoga. They range in price from inexpensive to really expensive (especially the international ones). They also range in time. Some yoga festivals are one day while others span a whole week.

Check out the list and see if there’s one that seems right for you! It may be just the thing you need to dive even deeper into your yoga practice.

Yoga Revolution

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Throughout the month of January, I participated in the 31 Days of Yoga Revolution with Adriene (Yoga with Adriene). I’ve done many different types of challenges like this at various times of the year, but I have to say this one may be my favorite. Most of the challenges I’ve done in the past have been short term, somewhere between 5-10 days. Last fall I did a long challenge, 30 days, but it wasn’t what I expected.

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I went into this new challenge with an open mind and an open heart. I didn’t want to bring any past experiences into this challenge, so I took the new year as a reset and a restart. I figured this challenge would be a great way to kick start a new year and really make a solid attempt to do 365 days of yoga!

Each day, a short 25-35 minute yoga video was sent via email. It was accompanied by an often very long, but very thoughtful and thought-provoking text. So many mornings, when I was too tired to think about practicing, I would read the email and it would reinvigorate me, help me reaffirm this challenge and my goals for my life. The first email also included this calendar, allowing me (and the other yogis) to see what lay ahead.

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Some of the practice titles looked daunting, I will admit. I will also admit that some days I wasn’t 100%. I did most of the sessions in the morning, before starting my day. Some days I really did not want to practice for 35 minutes. Some days I just wanted to do my own thing…AND THAT’S OKAY! The point is, I stuck to it. Each day, no matter how I felt or what mood I was in, I went to my mat and gave myself up to the practice.

THAT, MY FRIENDS, IS WHAT YOGA IS ALL ABOUT!

Some practices were tough. Some were easy. All were EXACTLY WHAT I NEEDED.

Ultimately, yoga is what you make it. It can help you become the best version of you possible. It can help empower you to take that step towards your career or life goals. Or it can simply be a way for you to get away and be calm.

I highly recommend this 31 Days of Yoga Revolution. You can find the entire challenge on YouTube (31 Days of Yoga Revolution). Adriene also has various other challenges, like Yoga Camp (Yoga Camp). Even if you simply review her YouTube videos and pick and choose which ones you want to do, they are a great way to get started with yoga and to really become more serious about your practice. Adriene also has many instructional videos on specific poses which is great for beginners and advanced yogis (sometimes we need a reminder to prevent injuries).

Here’s to finding what feels good in 2017. Heyyyoooooooo!

Starting Your Yoga Practice

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In today’s world of fifteen minute abs and diet pills, starting a healthy, physical exercise routine can be daunting. Between work, the kids’ soccer practice, dance recitals, and making dinner, who has the time to dedicate to a yoga practice. It’s hard enough to try and find time for a morning run, let a lone an hour to do yoga.

Well, first things first. You don’t need an hour! One can get the complete benefits of an hour long practice in a 15-20 minute time frame. The only caveat is one must be completely focused on their practice during that time.

The first thing you need to do when starting a yoga practice is learn to focus on the breath. By focusing on the breath, you will be able to be more present. As you move through each pose, allow your mind to wander as it naturally does in the moment, but bring it back to the breath. Focus on your breathing and you’ll find your mind will open and your body will start to relax. Try taking a few minutes out of your day and just focus on your breathing. Move from short breaths to longer, deeper breaths. See how that feels in your body, feel the changes in your muscles and joints. Really focus on how the change in breathing affects different parts of your body.

Another issue that always comes up is the poses. If you don’t feel like you’re a flexible person, yoga can be an intimidating activity. Trying to balance on your shoulders or your head can seem pretty impossible if you’re having a hard time simply sitting with your legs crossed. This is the vicious cycle that we fall into, we aren’t flexible so we don’t think we can even make an attempt at doing something that may help us become more flexible. The great thing about yoga is that there are poses and modifications for ALL LEVELS! If it’s your first class or if it is your 100th class, you CAN do yoga. If attempting to do your first downward facing dog hurts or feels uncomfortable, put your knees down. It’s okay! The goal of yoga isn’t to get into a specific pose, the goal is to create space, to release tension, and to open up your mind. Don’t judge yourself based on the person next to you in a yoga class, focus on yourself.

If going to a yoga studio is too intimidating, that’s okay too. There are so many great videos on YouTube or Yoga Social websites like DoYouYoga.com. They have series and single flow series. You can find pretty much any type of yoga routine you’re looking for, from the very basics to the most advanced!

So take a deep breath and dive in! You’ll never regret it!