#51 Face plants hurt

I knew it was going to end badly.

On this particular night I had already been practicing for a good hour when it happened. I pushed myself into the relm of the unknown, asking my body to do something it had never done before. What was I expecting, a miracle? Rarely does the first attempt at a new pose go well but I thought, "Why not, I'm going for it!" This was going to end badly.

BOOM.

Face plant into the shag carpet. I checked my nose. Seemed straight. No blood gushing out...yet. The first thing that came to mind: I KNEW that was going to happen. The second thing: I can't afford a nose job with my salary.

My other half must have thought we were under some military attack the way the upper floor shook from a 135-pound body crashing to the floor. This is it, head to the basement! Hope the emergency reserves get us through.

Lesson learned: If you think it's going to end badly, it probably will. Save your face; try a new pose another night.

Share your humbling yoga practice stories below. I'd love to hear them. Better yet: if you have pictures of the aftermath, share those too. (I once made a hole in the drywall. No pictures to prove it though.)

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#21 You can practice yoga ANYWHERE

I'll admit it. I used to make a lot of ridiculous excuses for why I couldn't practice yoga. If it wasn't in a nice studio, it just wouldn't do. Some of the beauts include:

1. The lighting in the room was too bright,
2. The lighting was too dark,
3. The temperature was too cold,
4. I didn't have enough wall space,
5. I didn't have enough floor space,
6. I hadn't vacuumed (see an early post discussing my ongoing predicament),
7. I was too tired, or energetic, or hungry, or had just eaten, or had eaten the wrong thing,
8. I had had a hectic day and wasn't in the right 'mind space'
9. I was upset,
10. I had plans,
11. I had to do the gardening I had put off for weeks,
12. The sky was the wrong shade of blue,
13. ....

You get the picture.

(I've saved you a space: inset your own reason in the comment section below)

Like most things in life there is no better time than the present. Excuses only help you put off what you really should be doing. In my case, I finally put on a sweater, laid in the bright sun, on the dusty floor, moved some furniture out of the way, and started practicing. The results? I'll let you know. I'm still discovering.

*I recent article in the NY Times illustrated this well: Yoga at the airport. Check out one of my past posts where I give a sequence to practice while you're on the plane.

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The Dance Master: Natarajasana

I've obsessed over this pose too over the last little while. Here's a breakdown of the how-to's and a sequence to help get you there...

Sequence

1. Supta Virasana
2. Matsyasana - supported on a wood block with straight legs
3. Supta Padangustasana
4. Adho Muhka Virasana
5. Adho Muhka Svanasana
6. Uttanasana
7. Eka Prasarita Padottanasana
7. Utthita Hasta Padangustasana I, and II
8. Parivrtta Hasta Padangustasana
9. Natarajasana
10. Uttanasana variation, buttocks against wall, hands clasping elbows
11. Bharadvajasana I
12. Marichyasana I
13. Upavista Konasana - forehead supported on bolster
14. Savasana

Recipe for Natarajasana:

1. Keeps your hips in square and in line even if this makes your pose feel smaller
2. Ensure the knee of the raised leg stays in line with the hip. Draw the leg straight back
3. Open the chest and lengthen forward and up to curve the spine without strain
4. Keep the shoulders square and broaden the collar bones
5. Grab the pinky side of the foot of the bent leg with the palm up. To do this, turn and point the foot out to the side
6. Rotate the lifted arm so the elbow eventually points forward and the palm faces down towards the floor

* Step 6 is my nemesis. The rotation of the arm never ceases to challenge my strength in my shoulder and tends to be the reason I have to eventually end the pose. It's a good thing though..

7. Don't think of using your arm to lift the leg but rather use your hip adductors

And remember: it isn't if you will fall but when. You will fall. Accept it and you'll enjoy working with this pose even more.

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A Crane Gone Sideways: Parsva Bakasana

I used to think Sideways Crane was ambitious. Talk about negative thinking. I became midly obsessed, working on it daily until everything clicked. There were many face plants and failed takoffs, I assure you. Now this pose is as familiar to me as some of the other simplier balancing poses, like Bakasana. Here's a how-to including a sequence and pose recipe:

Sequence:

1. Jathara Parivartanasana
2. Marjaryasana
3. Adho Mukha Svanasana
4. Uttanasana
5. Jump to Adho Muhka Svanasana and back to Uttanasana. Repeat x5
6. Chaturanga Dandasana
7. Malasana
8. Pasasana
9. Bakasana
10. Parsva Bakasana
11. Paschimottanasana
12. Savasana

Recipe for Parsva Bakasana:

1. Crouch as if going into Malasana (Garland Pose)

2. Twist to the right and get the back of your left arm (tricep) to come as far over to the outside of the outer right thigh and as far up to the hip as possible

3. Place your left palm on the floor "locking" the left arm on the right thigh. Place your right palm on the floor making sure your hands are shoulder width apart. This is a CRUTIAL TIP. If your hands are too narrow, you won't have the broadness in the upper back necessary for this pose. If you're unsure, think of going slightly wider to broaden your stance with your hands. This was an essential step for me

4. Bring your weight forward into your hands and off your feet. Look ahead

5. Think of rounding your back, engaging your core, and compacting your legs. Think: suck the outer thighs in, suck your inner thighs together, and keep your feet touching. Another TIP: Feel as if your bottom right leg is helping to lift your top left leg

6. Take the weight completely off your feet, be brave, and voilà! You're in Parsva Bakasana

7. Most importantly: If it doesn't come, practice again and again. When it does come, you'll be perfectly perched in this beautiful pose

"Knowledge has no ends." - B.K.S. Iyengar

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Hands Down: Adho Mukha Vrksasana

Coming soon..

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Balanced

I was inspired by a fellow yogi to practice arm balancing tonight. Not usually my first choice but after this, I just may be hooked. 40 mins.


1. Adho Mukha Vrksasana (Handstand), tuck: I chose to practice this pose in a tuck to worry less about balance and more on the position of the pelvis and torso; I also like it for building core strength. Don't get me wrong: a wall was nearby, just in case. 3 mins

2. Bakasana (Crane): I worked first from a squat, then from Salamba Sirsasana II (Supported Headstand II); the latter is more difficult and takes more time. I appreciate both, especially when I get cocky, move too quickly from one stage to the next, and face plant into the floor. 5 mins

3. Dwi Pada Koundinyasana: Beginning in Salamba Sirsasana II, this pose isn't one I hold for hours. I rarely practice it so any improvement in reducing the warp speed I use to move from one step to the next is a good thing. Pointers here, even more so than in Bakasana, is to maintain strong legs, keep the elbows exactly at 90 degrees and in line with the shoulders. Oh, and next time I'll throw in a twist to prepare the spine for the twisting transition from pose to pose. 30 sec x 3

4. Dwi Hasta Bhujasana: What I remember here is to keep pressing the thighs into the arms, which leads or "links" nicely to the name of the next pose, and to keep the weight well back into the palms. 1 min

5. Bhujapidasana: Taking the previous pose a step further and crossing the ankles. I prefer this pose to the later for this very reason; I find the "lock" made by the ankles helps keep me there. 1 min

6. Padmasana (Lotus): To prepare the hips and knees for a variation of the next pose. 2 mins

7. Mayurasana (Peacock): Done once with the hands out to the sides and once with the hands in the classic pose backwards towards the hips. I admit, I can't take the feet off the floor in this pose..yet. 1 min

8. Padma Mayurasana: The fact that one's weight is distributed closer to the body's centre of gravity in this pose makes it easier than Maryrasana to lift off the ground. 1 min

9. Eka Pada Rajakapotasana (One-legged King Pigeon): This pose has become a consistent part of my practice lately and so I throw it in again. 2 mins per side

10. Hanumanasana (King Monkey): Another favorite, I seem to be unable to put anything else following EPR. 1 min per side

11. Jathara Parivartanasana (Stomach Turning Pose): modified version with bent knees to release the spinal and abdominal muscles. 1 min per side x 2

12. Savasana (Corpse Pose) 10 mins


If nothing else can slow you down, arm balancing definitely will.

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Upsidedown

Inversions were always my nemesis. At the same time, they have taught me more about my practice and yoga than any other groups of asanas. Lessons learned: a headstand is not something to do at a party but it can feel liberating in the confines of my home. 40 mins


1. Salamba Sirsasana I (supported Headstand I): Lately this pose has felt rather off to me. I can't seem to ever "get" there, which wouldn't necessarily be a bad thing if it weren't for the lack of ease I'm feeling. I did discover with the help of one a senior teacher that I've been placing my elbows too narrow for my shoulders. Bring back the ease. 5 mins

2. Pincha Mayurasana (Peacock feather): One of my favorites. This too felt difficult today, with my hands feeling like they have the strength of an 8-year old and my balance all but gone. Note to self: just because you like it and it's usually easy for you doesn't mean you can neglect this pose. 5 mins

3. Adho Mukha Vrksasana (Handstand): Today I practiced it facing and with my feet on the wall. I like this variation because it gives me freedom through my shoulders and back. I can also use my legs strength to lift more through the shoulders by pressing my feet into the wall. Arms feel like twigs here too today. 2 x 1 mins

4. Chaturanga Dandasana (Four-limbed Staff Pose or as the non-yoga nerds call it: plank): In some stroke of idiocy I thought "If my upper body feels week today, why not work on it by adding CD?" Not a good idea. it was a shot-lived affair with this pose today. 15 sec x 2

5. Adho Muhka Virasana (Downward-facing hero): Because I needed a rest. 1 min

6. Eka Pada Rajakapotasana (One-legged King Pigeon): Started working with a strap looped around my back foot to help open the front of the body and shoulders. I have been working more on tucking the tailbone, releasing the buttock muscles, pressing down through the back shin, and lifting from the naval up to the centre of the chest to gain more lift and ease in the back. It's working nicely. 2 min per side

7. Hanumanasana (King Monkey): Supported on a folded blanket today. 2 min per side

8. Salamba Sarvangasana (Supported Shoulderstand): A must have after the other inversions to bring the energy down. I used three folder blankets to support the shoulders and a strap around the elbows to keep them in line with the shoulders. No variations. 5 mins

Paschimottanasana (Seated Forward Bend): First with legs hip-width apart, then the classic pose with legs apart. Made sure to draw the hamstring muscles out to the sides to help create more inner-thigh rotation and pelvic tilt. 2 mins

9. Upavistha Konasana (Seated Wide-angled Forward Bend): Forehead supported on a wooden block. 2 mins

10. Jathara Parivartanasana (Stomach Turning Pose): bent-leg version. 30 sec per side x 2

11. Savasana (Corpse Pose): I thought the time would never come. 10 mins

A new perspective always comes from practicing inversions.

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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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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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