Yoga on a Plane

9 hrs on a plane, even if it is business class, can stiffen the muscles of the most limber passenger. Here's what I did at about the half-way point, right after watching the second in-flight movie. All poses were done seated. Use your imagination: this practice could also be done at your desk. 15 mins

1. Bharadvajasana (Seated twist): feet flat on the floor, knees together, twisting to the right then the left using the armrest for leverage - 30 sec per side x 2

2. Shoulder rolls: Backwards and forwards, 10 in each direction

3. Head tilt: Tilting the head to the left first while lengthening down towards the floor with your right arm, flexing your hand and pressing down through your palm 2 x each side

4. Garudasana (Eagle Pose, arms only - I didn't want to get in the way of anyone in the asile): held for 30 sec each side then timed movements with the breath lift by lifting my elbows on the inhalation and releasing down on the exhalation

5. Parvatasana: Arms over the head (ok, not quite as my arms kept hitting the "overhead compartment", shoulders relaxed, pressing up through the thumbs and down with the small fingers - 30 sec x 2 (changing grip)

6. Reclining Airplane Seat Pose (sorry to whomever was sitting behind me): Eyes closed, airplane blanket and eye bag on, Ujjayi and Viloma pranayama (breathing)

2150 miles to go.....

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Yoga and Bath: A Retrospective

A quick synopsis of my adventures attending a yoga class in Bath, England...

Thank you to Simona Hernandez, owner of Yoga Bodhi, and Angela Roberts, my teacher while attending a class at the studio during a vacation to Bath, UK. As an Iyengar practitioner, I always try to stay close to my roots and meet others in the Iyengar community. My plan was foilded this time as the local Iyengar studio was apparently closed for summer break while I was in town. I discovered the Yoga Bodhi while on a walking tour of the city and luckily was able to attend a class there the next morning.

A blessing. The hatha class I took part in was Anusara-inspired and just what my tired, sore, vacationed-out legs needed. Angela was a superb teacher, keeping things light but with clear, concise direction. I even found myself faced with poses I had never tried or taught before, not uncommon when you delve outside your method.

Simona was equally welcoming. We shared a laugh with Angela over my "yoga instructor" response to the job question on the health and liability form. Apparently the reputation of an Iyengar instructor being a stickler for alignment is never lost on other yogis. I promise I wasn't judging your alignment cues, Angela. That wouldn't be very yogic of me and besides, they were spot on.

Overall, the experience of taking a class at the brand new studio was wonderful. It's nice to know no matter how far away from home, and no matter which style of yoga class you chose, you'll always manage to find a little yogic retreat for some R&R.

Visiting Bath, UK? Check out the Yoga Bodhi: http://www.yogabodhi.co.uk

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Après Riding

I took up mountain biking last year. In many ways, riding can do what yoga does for me: I practice living in the moment to take in every smell, sound, sight, and bump, especially when I bail! I love it so much I planned part of my vacation this year around a riding tour in Europe. I added an impressive amount of kms to my bike during the trip and with extra kms comes extra muscle tension. Here's what I did one day to work out the kinks. 45 mins

1. Virasana (Hero Pose): I used only a folded blanket for support under shins but you could use more to sit on depending on flexibility. Worked on grounding through the shins and small toes to keep the lower legs from rolling inwards. 5 mins

1a. Parvatasana: To lengthen the sides of the torso and provide a great stretch to the arms, shoulders, and spine.

2. Supta Virasana (Reclining Hero Pose): A must after riding. Still with a blanket under the shins, I practice this pose to lengthen through the tops of the knees and thighs. I always start using more support first under the ribcage and head to ease into it. Eventually I remove the support until I'm in the full, reclining pose with only a folded blanket supporting my back. Arms by my sides. The focus here is continually tucking the tailbone and grounding through the shins and toes. 5 mins

3. Adho Mukha Svanasana (Downward-facing Dog): To lengthen the spine, torso, stretch the backs of the knees, and open up through the shoulders. Used Ahdo Mukha Virasana to rest in between. 2 x 2 mins

4. Lunge to Eka Pada Rajakapotasana (One-legged King Pigeon): I always prefer to start with a lunge whether in my practice or in my teaching. It allows me to warm up the hip flexors and prepare for the more advanced posture. I use a conservative position for the front bent leg with the foot tucked in close to the body and gradually move the foot away. Today the leg made it in line with the bent knee. I finish by leaning forward onto my elbows and forearms for a more active stretch in the glutes. Move into Adho Mukha Svanasana before switching to the other leg. 5 mins

5. Uttanasana (Standing Forward Bend): To stretch out the back of the legs and glutes. I start high on wooden blocks for the hands placed under the shoulders in Ardha Uttanasana. Move to finger tips in line with the feet and eventually palms to the floor. Used a block between the inner thighs to maintain the action of strong legs. 2 mins

6. Padangustasana (Big Toe Pose): Continued into a deeper stretch here, bending the elbows and drawing the body down to the thighs. 2 mins

7. Bharadvajasana (Bharadvaja's Pose): Twist done standing against and twisting into a wall. 30 sec per side x 2

8. Natarajasana (Lord of the Dance Pose): Balanced myself against a wall doing a simple version by bending the knee, holding the ankle, and talking the foot to the glute. Move off the wall for the full pose, once using a strap and once without for the full pose. Using the strap allows me to bring my arms over my head, lift the leg, and come as close to holding the foot as possible. 5 mins

9. Marichyasana III (Marichi's Pose): Seated twist, keeping nose in line with the navel first for a more subtle twist then the full pose. 2 min

10. Upavista Konasana (Wide-Angle Seated Forward Bend): With support of a wooden block under the head. 5 mins

11. Savasana (Corpse Pose): Prone or on the stomach to release the back, head tilted to one side, changing sides half-way through. 7 mins

Ready for the next ride....later.

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Practice for Neck Pain

I developed rather nasty neck pain a few days ago. Here is what I did to work through the pain one evening when it had swelled and I developed an overall feeling of yuck. Practice time: 45mins

1. Supta Baddha Konasana (Reclining-bound Angle): To ease the pain. Done supported on a bolster with blanket under my head and two others supporting my thighs. Eyes closed. Ujjayi pranayama (breathing) - 15 mins

2. Supta Virasana (Reclining Hero): Forehead supported by bolster - 2 mins

3. Adho Mukha Svanasana (Downward-facing Dog): To take the pressure off my neck and head. Focused on releasing my neck down, using strong legs to take the weight back from my arms and shoulders. At the end, back to Supta Virasana - 1 min x 3

4. Adho Muhka Vrksanana (Handstand): To put my neck in traction and take the pressure off more. Used the wall for support in order to maintain the pose longer, findertips straight directly at baseboard - 1 min x 2

5. Uttanasana (Standing Forward Bend): Appropriate following headstand. Two versions: one with back directly against the wall, the other off the wall with hands clasping elbows - 2 mins each variation

6. Dandasana (Staff Pose); Preparation for seated poses and to lengthen the back and neck. 30 sec

7. Upavista Konasana (Seated Wide-legged Forward Bend): Head supported on a wooden block (lowest height) 5 mins

8. Viparita Karani (Legs up the Wall): To replace any version of shoulderstand, no props - 5 mins with arm variations

8a. Parvatasana: Taking the arms over the head towards the floor, holding, focusing on relaxing the neck and lower back as I do this; switching the hand grip and repeating

9. Jathara Parivartanasana (Belly-turning Pose): Laying on the ground, modified with one leg straight and the other bent, twisting towards the straight leg - 30 sec per side x 2

10. Savasana (Corpse Pose): Heavenly. Boslter under the knees, eye bag used, breathing through whatever discomfort was left in my neck - 7 mins ? It could have been more, I'm not sure ;)

Try it.

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New Blog Focus..

I'm switching gears with this newest blog. As a pre-requisite to completing the requirements for international Iyengar yoga teaching certification, I have to keep a journal of my personal practice. Truth be told, I have been very bad about doing this so far. Until my practice yesterday, which I will soon blog about, where a thought occurred to me while in a pose: I should blog about my practice. A much cooler way to complete the requirements while also sharing my experiences. The idea is I'll now be more diligent about journaling (fingers crossed!)

And for you purists out there: no, I didn't have an entire dialogue with myself about blogging. It was a nice moment of clarity during my practice and I hope it results in you enjoying my posts.

Kim

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