Breathe First Yoga
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Breathe First Yoga
New Beginnings...
Getting ready to write this blog post, the first one written from California after moving from Washington, I think about new beginnings. Like the blank screen awaiting words of wisdom (or at least introspection), there is potential for many possibilities. I have moved a fair amount of times in my married life and each time I move, I get to start anew.
A new home means it's time to learn new skills, discover new places, meet new people and have new adventures. It's a blank slate. If the idea of new beginnings sounds exciting to you, feel free to join me. Moving isn't necessary, and the "slate" doesn't need to be completely blank! Just make a choice. Decide what you will let go of and then choose what you will invite into your life. It's scary sometimes, but it can be a lot of fun too, especially if you're able to do it in small steps.
Looking to become more healthy? Leave the car at home and find a friend and take a walk through the park, a trail, the neighborhood or to a farmer's market.
Want to exercise your mind? Drop TV time for a night, sign up to audit a course, or take a class at the local rec department.
Searching for a way to feel youthful? Skip your "normal" routine, try a dance class, swing on a swing, have a picnic, row a boat, go mini golfing.
Need to be creative? Go get some paints, clay, yarn, heck maybe even crayons...see what happens.
Small changes lead to new beginnings. If you'd like to share some ideas or experiences, feel free. I'd love to hear! Who knows? Maybe you will inspire someone to a happy new beginning!
And for you yogis from Washington who are missing your quotes of the day...here are a few:
"Although no one can go back and make a brand new start, anyone can start from now and make a brand new ending." --Carl Bard
"Do not wait until the conditions are perfect to begin. Beginning makes the conditions perfect." --Alan Cohen
"The heaviness of being successful was replaced by the lightness of being a beginner again, less sure about everything. It freed me to enter one of the most creative periods of my life." --Steve Jobs
Namaste, Friends!
Outdoor Yoga with the Y!
OK, so this post is for you Yogis who might live on the Eastside (Seattle, WA). Last week I was visiting with family on the East Coast and got to do a little outdoor yoga. So nice! There's just something so peaceful about doing yoga under a beautiful blue sky!
Now I know it's amazing, but the forecast for the Seattle area looks good for the whole week! AND, the Coal Creek Y in Newcastle is hosting some Outdoor Yoga for the summer starting this Thursday, July 12th! Yay! It's your opportunity to try a little yoga in a new environment.
Here are the details...and if you'd like a link with more info, that follows as well.
WHAT: Yoga at the Lake
WHERE: Lake Boren...SE 84th AVE, Newcastle,WA 98059
WHEN: Thursdays, July 12th-August 30th
TIME: 6:30-7:30PM
THINGS YOU NEED TO KNOW:
*Bring a yoga mat.
*Meet at the playground.
*All ages and abilities welcome.
*No registration required.
*For more info: http://ywhatsnew.org/summer/#yoga-outside
Outdoor yoga on the East Coast!
FAQ: What does "Anjali Mudra" mean?
I love when members of my classes ask questions before or after class. Sometimes I have answers, and sometimes I don't, but it always helps me to reconnect with and re-examine a particular aspect of yoga.
Today's question was, "What is the English translation for 'Anjali Mudra'?" Now for you newer yogis out there, you might be saying, "What in the world is Anjali Mudra?" (Pronounced, AHN-jah-lee MOO-dra). Don't worry, if you do yoga, you've seen it. You've seen it when your teacher says "Namaste", you've seen it during meditation, you've seen it during Tadasana (Mountain Posture) and you've seen it during Vrkshasana (Tree Posture). You may have heard it referred to as "Prayer Position". Translated literally, it's "Salutation Seal".
Anjali Mudra is that position where you place your hands together at heart center. In the most common form of Anjali Mudra the hands are together, fingers are together, and fingers point straight up. The knuckles of the thumbs nestle into the sternum. Hands press evenly together, representing the coming together of the dualities of nature (right and left, male and female, sun and moon, etc.). One side doesn't overpower the other...they are equally balanced at your heart center representing the balance within.
Since it is often combined with with the word "Namaste", Anjali Mudra can symbolically stand for that word when the gesture is presented alone. Since some yogis translate Namaste to mean "I bow to the light in you from the light within me," Anjali Mudra can express this idea as well when it stands alone.
So that's just a brief explanation of Anjali Mudra. You may find other translations or deeper interpretations...find one that resonates with you and helps you connect to your heart center!
Namaste, Friends!
Dorothy
Yoga Quote of the Day: Imagination
So for those of you who take my yoga classes at the Y, you know I love quotes. I try to read one at the end of each class. I didn't use this one in class today, but I'd like to post it here along with a video.
"You can grow anything in the garden of your mind." --Fred Rogers
Check out this video that goes along with the quote...
http://youtu.be/OFzXaFbxDcM
Outdoor Yoga
We've got sunshine in the Seattle area today. A rarity for sure, but when it happens, man, is it gorgeous! The mountains, the green grass, the cherry blossoms, the Japanese Maple trees...everything just seems so crisp and colorful against a blue Seattle sky. Now is the time to get your outdoor yoga on. Find your happy place--your backyard, a park, the ocean, a lake, the woods--anything goes! It's the perfect opportunity to actually root your feet into the earth and reach your fingertips up to the sun! When meditating, take time to tune into the smell of the fresh air, feel the warm sun on your skin, and listen as the breeze rustles through the leaves on the trees. Enjoy!
--Dorothy
Outdoor Yoga in Paradise!
Aruba, 2012
Chair Yoga: Yoga Snacks for Shoulders, Back, Hips, Legs and Feet
OK, so in the last post we had some nice stretches for you chronic sitters suffering from headaches, neck aches, shoulder tension and fatigued hands/fingers. Great stuff especially for computer users.
2. Seated Spinal Twist
4. Chest Expansion:
5. Rag Doll:
6. Toe Bending:
7. Heel lifts and Toe Lifts:
8. Ankle Rotations:
9. Knee Bending:
10. Knee to Chest:
These next postures really help with back pain and tightness as well as tension in the hips. We've also got some postures that are especially good for you frequent air travelers. The postures promote good circulation in the feet and legs, which is important in helping to prevent Deep Vein Thrombosis (blood clots in the deep veins of the body...usually thighs or legs).
**Remember, you should feel stretching and working, but no SHARP PAIN! If you feel pain or shortness of breath, stop what you're doing, try working a little less and if it still doesn't feel good, stop what you're doing and relax! And remember, doctor's orders trump mine, so follow your doctor's advice!
Take Care, Friends!
1. Seated Side Stretch:
1. Seated Side Stretch:
- Bring your left hand to the chair seat
- Inhale and reach your right hand up to the sky
- Exhale and lean over to the left--feel the space between the ribs on the right side
- Top shoulder rolls open toward the sky to stack your shoulders
- Turn your head to look up at the right palm if it feels OK for your neck
- Hold and breathe 3-5 breaths
- To exit, take a deep inhale reaching the right arm up to the sky and on the exhale lower the arm and return the body to center
- Repeat other side
2. Seated Spinal Twist
- Sit tall with feet together on the floor
- Inhale and lift up through the crown of your head
- On the exhale, twist from the belly to the right side
- Bring the back of the left hand to the outside of the right knee
- Roll the right shoulder back and place it on the chair behind you
- Shoulders stay level and ribcage stays level
- Take 3-5 deep breaths. On the inhales extend the spine up, on the exhales deepen the twist as much as feels good
- To exit, inhale, lift up tall, exhale, twist back to center
- Repeat on the other side
3. Seated Spinal Twist with Crossed Legs
- Sit tall with feet together on the floor
- Cross right leg over left leg
- Inhale and lift up through the crown of your head
- On the exhale, twist from the belly to the right side
- Bring the back of the left hand to the outside of the right knee, press the back of the hand into the knee to increase the rotation of your torso
- Roll the right shoulder back and place it on the chair behind you
- Shoulders stay level and ribcage stays level
- Take 3-5 deep breaths. On the inhales extend the spine up, on the exhales deepen the twist as much as feels good
- To exit, inhale, lift up tall, exhale, twist back to center, uncross the legs
- Repeat on the other side
4. Chest Expansion:
- Reach both arms behind and hold the back of the chair (or clasp hands)
- Straighten arms if possible and squeeze shoulder blades toward each other
- Slide shoulder blades down towards the hips
- Lift the heart center and lean forward, widening the collarbones
- Tilt chin up slightly keeping the neck long (no wrinkles in the back of the neck)
- Hold and breathe for 3-5 deep breaths
- To exit, take a deep inhale lifting up, then exhale and release
5. Rag Doll:
- To help release and relax the back muscles, spine, neck and shoulders
- Sit tall on the edge of your seat with feet wide apart
- Bring the chin to the chest and begin to roll down the spine
- The body stays nice and soft
- Once the torso has lowered, be sure the top of the head is hanging toward the floor
- Either bring the hands on the outsides of the feet with backs of the hands on the floor, fingers facing back, or bring the arms and hands in front of the legs, palms down, with fingers facing forward
- Give the head a gentle shake and a gentle nod, just to be sure neck muscles are loose
- Stay here and breathe into the belly for 3-5 breaths
- To exit, inhale and roll up the spine. Exhale and relax.
- Roll the shoulders forward and backward
6. Toe Bending:
- Remove your shoes. Socks too.
- Sit tall on the edge of your seat
- Place your heels on the floor and lift the toes upward.
- Spread the toes as wide as you can, trying to make space between your toes
- Then, without moving the feet, curl your toes under. Squeeze.
- Repeat spreading and curling 7-10 times.
- If you'd like to coordinate the breath, inhale as you spread, exhale as you curl.
- When finished, bring the soles of the feet to the floor and let the muscles of the feet relax. Observe the energy/warmth in your feet and ankles.
7. Heel lifts and Toe Lifts:
- Sit tall on the edge of your seat.
- Place feet on the floor. Feet stacked under the knees.
- Lift the heels off the floor, keeping the balls of the feet and toes on floor. Don't let the ankles roll out to the sides. Be sure feet and ankles are in one line.
- Then lower heels down.
- Repeat 7-10 times. (Inhale up, exhale down)
- Next, place feet on the floor. Feet stacked under the knees.
- Lift the fronts of the feet up, flexing the ankles and keeping the heels on the ground. Keep the heels lined up with the middle toes.
- Then lower the feet back down.
- Repeat 7-10 times. (Inhale up, exhale down)
8. Ankle Rotations:
- Sit back in the seat with the spine long. Sitting bones rooting, "meat" pulled away from the sitting bones
- Place hands on the chair or on arm rests for support.
- Lift feet off the floor and rotate the ankles in outward circles 7-10 times.
- Repeat with inward rotations 7-10 times.
- Then place feet on the floor and relax. Feel the energy in your feet, ankles and legs.
9. Knee Bending:
- Start with feet on floor underneath the knees.
- Sitting bones are rooted and spine is long
- If you plan on lifting the knee high and you have enough room, sit on the very edge of your seat
- Place the hands on the arm rests or on the chair seat beside your legs for support. Use thigh muscles and lift the right knee up. Hold for 3 breaths.
- For extra work, lift the knee even higher and press the back of your calf muscle or back of the heel into the front of your chair seat. Release the right foot back to the floor. Repeat on the left side. Do both sides 5 times.
- When finished, relax. Observe the warmth and energy in the hips.
10. Knee to Chest:
- Start with feet on floor underneath the knees.
- Sitting bones are rooted and spine is long
- If you plan on lifting the knee high and you have enough room, sit on the very edge of your seat (not shown in the picture)
- Use hands to lift the right knee up and then pull it in towards the body. Hold for 3-5 breaths.
- When finished, release the leg back down and relax. Observe the warmth and energy in the hips as fresh blood flows into the hip joints.
- Repeat on the left side.
- Alternate legs until each leg has been lifted 3-5 times.
Level 1
Level 2
Level 3
- Sit tall on the edge of the seat, sitting bones rooted.
- Place feet firmly on the ground, ankles under knees.
- Bring the right knee in towards the chest. Flex the right ankle.
- Hold the right knee with the right hand and the right ankle or heel with the left hand.
- Keeping the right ankle flexed, place it on top of the left thigh.
- Continue keeping the spine long.
- If you already feel a stretch, stay here. If not, keep the spine long, lift the front ribs away from the hips and gently fold forward at the hip creases (not at the belly button).
- Slide the shoulder blades down the back toward the hips
- Fold as far forward as feels good, as long as the spine stays long...if your back rounds, start over and go only as far as you can with a long spine.
- Hold for 3-5 breaths. Repeat on other side.
- Then relax with the feet flat on the floor, sitting bones rooted, spine long. Observe the warmth in the hips.
- Sit up tall on the edge of the seat, feet firmly on the floor about hip width apart.
- Place hands on knees.
- Inhale and lean the body forward with a straight spine.
- Exhale as you circle the body to the right, and then towards the back rounding the spine, lengthening the arms, letting the shoulders pull forward, tummy pulls back and tailbone tucks under. Chin tucks toward the chest.
- Keep circling the body, and inhale as you come around to the left, lengthening the spine forward once more (including the back of the neck).
- That is one rotation. Continue rotating the torso in a circle, inhaling when the body comes forward and exhaling when the body pulls to the back.
- Do 5-7 circles one way, and then 5-7 circles rotating in the opposite direction.
- Relax. Sitting tall. Notice the energy and warmth, in your hips, spine, back muscles, belly muscles, and shoulders.
Namaste!!!!
-Dorothy
Chair Yoga: Yoga Snacks for the Neck, Shoulders, Arms, Hands and Back
Calling all airplane
travelers, computer users, video gamers, quilters, knitters, crafty people,
artists, writers, technicians, students, and other people who sit for hours at
a time! Long periods of sitting are bad
for your body! Those headaches, neck
aches, sore backs and tight hips should be no surprise! Especially if you’re slouched over! Please, please, please…have a Yoga Snack--a
little break to stretch your muscles and rejuvenate your body and mind!
Yoga Snack Session I: Neck, Shoulders, Arms, Hands
OK, so here’s a little series of chair yoga postures to help with headaches, jaw tightness, shoulder/neck tension, and fatigued hands/wrists.
**Reminder: Only do what feels good for your body. You should feel stretching and working but no sharp pains or feeling out of breath. If you feel pain or feel fatigued, stop and rest.
Seated: Sit on the edge of your chair, feet flat on floor, ankles under knees, sitting
bones rooted (move the "meat" away from your sitting bones!), spine long and with it’s natural curves, ribcage stacked on top
of the hips, ears in line with the shoulders, chin tucked slightly to make
length in the back of the neck
2. Neck rolls: To ease neck tension and warm the muscles, bring the chin down toward the chest. Slowly draw a “U” shape with your chin, moving the chin first toward the right collarbone and then up, then take the chin back down and move toward the left collar bone then up. Inhale as the head moves away from center. Exhale as the chin moves down toward the chest.
3. Neck Stretch: Bring your right ear to your right shoulder, reach right arm up and over, gently resting the right hand on the left side of your head. Reach your left arm down toward the floor (stretching the L side of the neck)...repeat on other side.
4. Hand clenching: Reach arms out straight from the shoulders. Palms up. Inhale and slowly open hands, spread the fingers wide. Feel the skin stretch across the palms. Exhale and slowly close the hands into fists, thumbs in with fingers wrapped around the thumbs. Squeeze. Repeat open/close 7-10 times.
5. Wrist Bending: Reach arms out straight from the shoulders. Palms down. Inhale slowly, bending at the wrists, bring fingers to point up. Exhale slowly, bending at the wrists, fingers point down. Repeat up and down 7-10 times.
6. Wrist Rotation: Reach arms out straight from the shoulders. Palms down. Curl thumbs under and wrap fingers around the thumbs to make a fist. Keeping the arms still, slowly rotate the wrists in outward circles 7-10 times. Then, slowly rotate the wrists making inward circles 7-10 times.
7. Elbow bending: Reach arms out straight from the shoulders. Palms up. Keeping the upper arms stationary, inhale and slowly bring the fingertips to the shoulders. Exhale, slowly extend arms out. Repeat 7-10 times.
8. Shoulder Socket Rotation: Reach arms out straight from the shoulders. Palms up. Keeping upper arms stationary, bring the fingertips to the shoulders. Move elbows in so they touch each other if possible. Inhale, and reach elbows up toward the sky, then exhale and pull the elbows back and then down. (Making a big circle with the elbows) Repeat 7-10 times. Then rotate the opposite way 7-10 times.
9. Seated Cat/Cow: Step feet apart. Place hands on knees, knees stacked over ankles. Inhale, reach the heart up and lift the chin, extending the spine long. Exhale to curl the spine back pulling the belly button in, dropping the chin toward the chest and tilting the tailbone forward. Repeat 5-7 times.
10. Chest Expansion: Reach both arms behind the body and clasp hands. Straighten arms if possible and squeeze shoulder blades toward each other and then move them down the back towards the hips. Lift the heart. Widen the collarbones. Tilt chin up slightly keeping the neck long. Hold and breathe for 3-5 deep breaths.
Feel better?
Stay tuned for Chair Yoga Postures for the back, hips, feet and ankles!
Namaste, Friends!
--Dorothy
Thanks to Bellevue College!
Hey!
I got to share a little Chair Yoga with some teachers over at Bellevue College today! Totally fun! Such a nice group of people! We went over a lot of breathing techniques and some yoga postures to help promote relaxation and energy flow (so our energy doesn't get "stuck" and we don't get stiffness, aches, pains or illnesses!).
Just in case anyone from the college stops by to read the blog, I thought I'd re-post some info on a couple of the breathing techniques we talked about!
The simplest way to reduce stress is through pranayama, or breathwork. Focusing on, and working with the breath can help us to center our minds, enhance concentration, and improve circulation. When breathing deeply and slowly through the nose, our anxiety is reduced, brain waves are balanced, and blood pressure lowers. Breathing deeply helps calm our nervous system and with repeated practice, can help us to use our lungs more efficiently.
The easiest form of pranayama is Deep Abdominal Breathing (AKA Belly Breathing). It can be done standing, sitting, or lying on the ground face up or face down. I like beginners to try it lying down on the back. Here's how...
Find someplace quiet where you will not be disturbed. Close the door, get rid of the cell phone, dim the lights, play soft music...whatever it is that will make your environment calming and distraction free. Then...
1. Lay down on the ground with your back against the floor, legs stretched out straight in front. If you experience low back discomfort, bend your knees and bring the feet flat to the floor. Close your eyes.
2. Place both hands on the lower abdomen (over the navel).
3. Breathe slowly and deeply through the nose allowing the belly to expand on the inhale and fall/contract on the exhale. The hands will naturally rise and fall with the breath.
4. Notice the natural rhythm of your breath and how the hands rise and fall like the ocean's waves.
5. If your mind starts to wander (ex. your "To Do" List pops into your head, or you start wondering what to make for dinner, or you start stressing about work) recognize that those thoughts have popped up and then just let those thoughts go. Bring your attention back to the here and now by thinking to yourself, "I breathe in" when you inhale and "I breathe out" when you exhale. This will help keep your mind clear and focused on the present moment and get rid of all that external "chatter" that can cause stress and anxiety.
6. Allow yourself time to truly relax. Then, when you feel de-stressed and you're ready to bring your pranayama to an end, go ahead and roll to one side, eyes closed. Take a moment there to feel gratitude towards yourself. You have given yourself the precious gift of relaxation which will help to rejuvinate your body, mind and spirit. It only takes a few minutes. Try to give yourself this gift daily. You're worth it!
Nadi Shodhana or Alternate Nostril Breathing
- Nadi Shodhana is one of my favorite pranayama techniques. It's really great for clearing the mind, calming the nervous system, balancing both hemispheres of the brain, and boosting memory function! Here's "How To!"
- Sit in a comfortable position. Lengthen the spine. Hold your right hand up and look at your palm. Curl your index and middle fingers toward your palm. Bring your right hand close to your face. Place your thumb next to your right nostril and your ring finger and pinky by your left.
- Close the right nostril by pressing gently against it with your thumb, and inhale through the left nostril. The breath should be slow, steady and full.
- At the end of the inhale, close the left nostril by pressing gently against it with your ring finger and pinky, and release the thumb from your right nostril exhaling fully from the right nostril with a slow and steady breath.
- Inhale through the right nostril, close the right nostril, and then exhale through the left nostril.
- Starting with the right nostril closed, one complete round will go something like this:
- Inhale left. Close left. Exhale right.
- Inhale right. Close right. Exhale left.
- Repeat the cycle 3-5 times, increasing as you feel ready.
- When finished, keep the eyes closed, lower both hands to the thighs, relax and breathe naturally.
OK, so there's two to get you started! Hope that helps!
More to come...
--Dorothy
Quote of the Day: January 16, 2012
As some of you know, I like to do a Quote of the Day at the end of each of my classes. Since there are no classes at the Y today, I thought I'd share today's quote online:
"An individual has not started living until he can rise above the narrow confines of his individualistic concerns to the broader concerns of all humanity."
--Martin Luther King, Jr.
Have a great day!
Seattle based readers...if you go out, be careful on the roads today!
And if you're staying in, enjoy a cozy snuggle while the world outside is covered in that beautiful blanket of snow!
Yoga for Skiers! The Lighter Side
Hey Skiers and Snowboarders!
After posting Asanas/Postures for skiers, I got a great response from friend, yogi, and talented artist, Dana Sullivan (http:danastickylove.blogspot.com/ ). Thought you might enjoy!
