Finding the MAGIC in the MUNDANE

Special shout out to Elisabeth Stich's dance class who took this class via fortefit.com I hope you learn alignment actions in this class to help your body stay healthy and safe while moving on and off the dance floor!

Special shout out to Heather Skies who celebrate her birthday with friends in this yoga class, such an honor to be able to celebrate with you! Thank you for demoing and letting us celebrate you with our voice!

Theme: Finding the magic in the mundane. When we are present we get the opportunity to ground our self in the magic that is constantly unfolding within the present moment. This awareness of the here and now allows us to align our body, mind and hearts in a healing way.
Anecdote: When I move through my life and I get bored, or worst irritated, and everything feels so dull I normally have fallen into a habitual collapse. Whether its in my mind, my emotions or in my body. For me nothing good comes from staying in a habitual collapsed pattern. Its like when I drive home and I arrive without clearly remembering how I drove home. Thank goodness I didn't crash! Compared to when I am present and I pay attention to my drive and I consciously keep myself and others safe. Most regular moments could be considered boring but with attention, alignment actions and attitude all moments can become magical.
Universal Principle of Alignment Emphasis: shin loop, thigh loop. pelvic loop

Sequence:

Warm up 

Tadasana (align legs with shin loops aka slight bend in knees, thigh loop aka slight bend in hips, pelvic loop belly in. This is the alignment we are training in all the poses avoiding hyperextension in knees, hips and low backs so we can ground ours self in the magic contained in the mundane) 
Uttanasana- Ardha uttanasana 3x (watch those knees! are they bending backwards during the transition?)
Ardha uttanasana- tadasana 3x (keeping the same alignment in the legs use the power of the hips to bring yourself up to standing with a flat back and without losing the alignment of the legs. Check when you come up to standing if the head of the thigh bones press forward.)
Uttanasana- tadasana 3x 

Basic 

Tree (whats the bottom leg doing? Is the knee bending backwards? Keep the top of the shin forward, top of thigh back, belly in) - Eagle 

Uttanasana- parsvotanasa 2-3 blocks (use props to get the best action instead of sacrificing action for depth) - lunge - vinyasa- uttanasana- repeat on second side 
Warrior 2 (watch the back leg again you can hinge forward at hips to work the back leg: top of shin forward, top of thigh back, then use the actions of the hips to bring the torso up and the action of the glutes can help align the front knee over the ankle in line with the second toes (that's outer spiral))
Mod Parsvak- Parsvak (same actions as above) 

Harder 

Prasarita padottonasana (this is starting to sound repetitive, but same actions use a block to take the bend out of the spine, shines forward, thighs back, tone the belly stretch down through the feet and through the spine)- trikonasana ( start with block inside of foot hinge slight forward, set up lower loops, then use pelvis to lengthen spine forward and possibly moving block to outside edge of foot if you can maintain stability in lower loops and length in spine) block
Half moon- utthita padangusthasana B prep ( watch the bottom leg same set up as in tadasana, knee forward, thigh back (you can even lean forward to help with this action) then lift belly and use glutes aka pelvic loop to bring chest upright similar to the transition between Ardha utt and tadasana)
Low lunge quad (active feet, hinge forward, thighs back! then use pelvis to get torso up)
Half hanuman regular (watch front knee it often bends backwards, the stretch should be felt in the hamstring not the back of the knee, to stretch the hamstring lift the top of the shin while dragging the sit bone backwards and rooting the femur bone back)- take front foot wider to stretch the medial hamstrings - eka pada kindenyasana 2 (optional)
On side (I call this super model pose) grab top foot uttitha pada b
On block psoas stretch (block goes under low back, on leg straight heal on the floor other knee toward belly, then take knee out wide with hand you can use other hand to hold opposite pelvis for stability. Watch alignment! Tendency is for lower thigh to pop forward and externally rotate and knee possibly hyperextend. Tone leg, heal down, shin up, thigh down, medial leg internally rotates) 
Supta padangusthasana B 

Apex

utthita padangusthasana B 2x (grab pinky edge of foot in hand, hinge forward (similar to Ardha uttanasana) active legs tip bottom/ standing knee forward thigh BACK, extend foot into resistance of hand out to the side (like a ninja) the leg doesn't have to straighten the alignment actions are more important then the depth of the pose, keep the alignment of that bottom leg and use the actions of the hips to bring the torso upright. If your extra modbil and you get upright and your lifted leg hip is higher then your standing leg hip scoop the hip of the lifted leg under more and lift your belly. Root down through the earth and rise up through the spine)

Cool down 
Double pigeon 
upavista konasana root femurs (active legs, push heals into floor drag them towards hips this action should lift the top of the shins up, keep the shins lifting up while rooting the sit bones down and thighs down. IF you hips are really mobil tone belly in and up)
Dandasana (I think this pose is so difficult, its like Ardha uttanasana but the floor is unforgiving, same actions, active legs, press heals down drag them toward hips until top of shin lift root femurs down, create a lumbar curve and extend spine up.)

Shavasana

Desert For Your Shoulders, a Video

If the video doesn't work go directly to the youtube video at http://youtu.be/YKG3QoJeKKc

This is an awesome shoulder therapeutic technique that can clear up head, neck, shoulder, elbow, wrist problems. I often teach it in class with a long strap. I made this video for my baby wearing group I am in showing how to do this technique with a woven wrap. Everyone should practice this on the regular. If you don't have a strap or a woven wrap be creative and let me know what you use that works.
enjoy

Cervical Curve Support

 I love this DIY trick with a swim noodle. Cut it short to about a foot long. Then cut in half lengthwise. If you are smaller make it a little thinner if you are bigger make it a little thicker. Then lay it under your neck. Instant cervical support. So often we stick our head forward causing our cervical curve to flatten. This causes lots of dis-ease in the body. I sleep on this when my neck, shoulders feel out of alignment. I will have conversations laying down so I can get my #alignment on. This has been great being a new mom, all the holding, nursing, pushing causes my shoulder and head to come forward, this is a great re alignment fix that I am in LOVE with

I have also loved wearing my baby with a woven wrap on my back. Wearing Sage like this is actually helping my, by moving my arm bones back, as opposed to wearing him on my belly or pushing him in a stroller, both which draw my arm bones forward.

Postpartum Practice for Low Back *video

A friend asked me to post a yoga video for her to addressthe low back tension she feels after just having a baby. The sequence below is to remind your body of optimal alignment while releasing stored up tension in the body. It will release tightness in the back of the legs and low back while strengthening the low back. Do the whole sequence or bits and pieces when you have time. I am did the practice with my baby so you could see how I adapt my practice with him. He actually cooperated quite well I just needed to bounce his chair every once and a while. Often I need to pick him up for some poses or put him on the ground next to me. My baby comes before my practice so if he needs me and doesn’t seem happy I stop practicing and come back to it later. When I really want to practice my husband watches the baby so I can get some “me time” and a bigger practice in. My baby boy is 8 weeks old.

Teaching focus: Learn to hold healthy spine in lower back
Principles of emphasis:
1^st principle: side bodies long
2^nd: Hug the midline inner thighs strong
3^rd: inner spiral thighs
4^th: scoop tail bone so low belly tones to hold curve of low back
Theme: Taking time (even if only a few minutes) to take care of your self. When we are feeling good in our body we experience more health and happiness and from that place we can better care for our new babies.

*check with your health care provider before picking up your practice and remember to always listen to your body. If something doesn’t feel right, hurts, pulls… don’t do it! You just had a baby. Give yourself a break. P.S you are superwomen!! Your practice will deepen in time. No rush.

The Video:

(if the video above doesn't work here is the youtube url: http://www.youtube.com/watch?v=Kcj6CYlnjS0&feature=youtube_gdata&noredirect=1)

The Sequence:

Sucasana Uddiyana Bandha Pranayama
Sucasana side stretches
Cat/cow
Table jump rope spine
Anahatasana modified
Down Dog
Table - Shalabasana
Table - Shalabasana butt burner (toe touches, knee bends, knee bent hip extenders, abductor burner)
Thread Needle
Mod Utkatasana hands on knees cat/cow- jump rope spine
Tadasana- half moon side stretch
Down Dog - 3 Leg Down Dog
Wide Leg Forward Fold- Twist (with block, stack of books, soup can..)
Supta Pigeon
Supta Femur Rooting *my go to low back pain move*
Shavasana
Childs Pose

Take a bigger Perspective....Outer Sprial

 

I have been reading The Untethered Soul by Michael Singer. In this great book Singer keeps repeating the same idea over and over again. You have to choose happiness and choose a larger perspective on reality instead of narrowly focusing on problems. You have to allow everything in life to take place and be a part of life but not get hung up on things and let them clog your heart center.  Singer writes a lot about the voice that is always talking to us inside our head. “You’re ready to grow when you finally realize that the ‘I’ who is always talking inside will never be content…It always has a problem with something. Honestly, when was the last time you really had nothing bothering you? Before you had your current problem, there was a different problem. And if you’re wise, you will realize that after this one’s gone, there will be another one.” You can see that if you live in this narrow mind set focusing on your problems you will always be sad because there will always be a problem. However broaden your perspective take in ALLL THE GOOD in your life BECAUSE THERE IS SO MUCH! And with this broad perspective those little problems will seem just that little. In this bigger perspective both can exist. You can have your problems, and they can suck. But at the same time you can still be grateful and aware that your problems are not your life.

This reminds me of my physical yoga practice. There will always be refinements (especially in Anusara Yoga). There will always be a principle that I need to improve on. However if I focus on how this one aspect of my practice “isn’t god enough” I will be disappointed and sad. If on the other hand I choose a larger perspective and I observe my whole practice, or the whole pose I will experience so many things that feel so right and I will feel very happy and content.

I had two questions come up in class last week addressing the front leg in asymmetrical poses. One question was about experiencing a pain or a binding feeling in the front hip. The other was about experiencing sciatic nerve pain. I know both of these students practices well. I have observed that both of the students have established good muscle energy in their back leg, good thighs up and good inner spiral. However both have their front hip sticking out to the side with a deep crease in their front leg hip. This explains both the bond up painful feeling in the hip flexors. Establishing outer spiral wrapping the hip back in and down will lift the belly and create space and stability around the front hip flexors which will stop the bound up feeling. When it comes to sciatic pain, A back collapsed leg is normally the cause. However since I know this student has great alignment on her back leg the next place to look at is the front leg. Lack of outer spiral on the front leg can also create sciatic nerve pain in the front leg. Outer spiral helps root the femur bone into the back plane of the body which is one of the main alignment principles to stabilize sacrum and reduce sciatica pain. So no outer spiral in front leg pulls femur bone toward the front plane of the body which narrows the space between the sacrum and the ilium (scaro-illiac joint). In that space is the sciatic nerve which is the size of your pinky finger! If that space narrows to much the nerve will get impinged. Strong outer spiral on the front leg will ground femur bone back, create space in front and back of the hip and create stability to hold that space.  In the sequence bellow the main focus is going to be on understanding the action of outer spiral, however in order to perform outer spiral well several alignment actions need to be applied first.

Principles of Emphasis:

Open To Grace: create the optimal starting point for the body by lining up the feet so that they are straight ahead, from the middle knee to the middle of the ankles to the 2nd toe mound.
Muscle Energy: Drawing toward the midline is one of the three aspects of Muscle Energy. Pushing into the feet and isometrically drawing them toward each other will engage both the outer shin muscles (the peroneals) and the inner thighs (adductor muscles) we need all these muscles engaged well in order to perform the next alignment actions.
Inner Spiral: takes the inner thighs in, back and wide. This widening opens space in the hips and lower back. More inner spiral needs to be created on the back leg in asymmetrical poses
Outer Spiral: Outer Spiral flows from the waistline down to the outer edges of the feet. Outer Spiral takes the outer seams of the legs back and toward the midline. More outer spiral in front leg in asymmetrical poses which will laterally broader the front knee away from the midline and over the second toe if the knee collapsed medially after inner spiral.
Organic Energy: From the focal point, extend energy down to the earth and back up through the extremities.

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The Sequence

 

Table cat cow variation to feel Inner and Outer Spiral
DD
High runners lunge
Uttanasana-Utkatasana prep hands on knees (Make sure the feet are lined up parallel, and that the knees are lined up over second toe. Lift and spread your toes to get the legs energized. Hug the legs to the midline, and support this action with your hands pressing in to the midline, without letting the knees knock in. Keep that alignment strong as you turn the inner thighs in, back, and wide. You’ll feel some space open up in the lower back. Now anchor the tailbone down and stretch into the full pose.)
Parsvotanasana [2 blocks]
Uttanasana-Utkatasana prep hands on knees (Make sure the feet are lined up parallel, and that the knees are lined up over second toe. Lift and spread your toes to get the legs energized. Hug the legs to the midline, and support this action with your hands pressing in to the midline, without letting the knees knock in. Keep that alignment strong as you turn the inner thighs in, back, and wide. You’ll feel some space open up in the lower back. Now anchor the tailbone down and stretch into the full pose.)
DD-vinyasa
Lunge
Pigeon
Pigeon quad stretch (with strong inner thighs inner spiral the back leg widening the pelvis and balancing the sacrum. This will help release a tight back. Often when the hips get squared in this pose (and in all asymmetrical poses) we will dump in the front hip so squeeze front glute and toward the tail bone which will continue to square the hips off bringing the front thigh bone back then root from the front hip into the floor for outer spiral and organic energy)
Tree
Standing figure 4- standing baby cradle
Mod parsvakonasana (look at front knee notice that it probably collapses medically after performing inner spiral and work on holding the widening you created in your back hip while scoping your front hip down and under so the knee moves laterally and tracks over the second toe)
Trikonasana (engage the muscles of your legs by drawing the feet isometrically toward each other. Make sure your knees are not hyper extending. Then broaden your thighs mainly your back thigh in back and wide. Look at your front knee and notice if the knee is collapsing toward the midline. In parsvakonasana the previous pose the whole knee will often lean to the midline which is easier to see in trikonasana it's normally the knee cap is rotated slightly toward the midline. Remember we want to knee in line with the second toe so bend the knee slightly squeeze your front leg glute toward your tail bone to broaden the knee over the second to, then extend from the hips through the feet and from the hips through the spine and arms)
Trikonasana [block] (same alignment as above) -> [block] ardha chandrasana (just like in trikonasana the knee will often collapse and rotate so it’s not in line with the second toe. Put a little bend in the front knee with the leg engaged do outer spiral tacking the front hip back and under so the knee points over the second toe and then press from the hip down into the foot and straighten the leg)
Ardha Chandra chapasana [block]
[at wall]
Handstand "L"
Virasana [block] wrist stretches
Bridge
Urdhva danurasana hands on [wall]
Upavista konasana
Prasarita upavistha konasana

Yoga Group Therapy for Eating Disorder Recovery

 

 

I am so absolutely excited to team up with Charlene Smith, LCSW to offer a combination of group psycho-therapy and Anusara-Inspired yoga designed to support recovery from Eating Disorders. This is an 8 week series meeting once a week for 2 hours staring July 2nd.

When a client signs up for the series they will fill out an intake form. One part of that form asks them to list 6+ specific topics they would like to focus on, some examples might be: triggers, emotions, self sabotage... Charlene and I will look through these topics, I am sure many will overlap, and we will break them up into each sessions. The session will be guided by the clients suggestions! Each week we will focus on one topic, group discussion + processing + support + journaling + and yoga theme will all be based off of the specific topic for the evening.

 

Yoga asana will be very gentle. We don't want this to be a "lets burn calories" or "push the body to hard". Instead I want the clients to cultivate a gentleness with themselves and a sense of listening. One reason I believe this group therapy + yoga combination is going to be so powerful is because we will talk about it, write about it, and then move the body and integrate everything into our body at a cellular level then reflect on it.

 

 There will be a lot of practicing the first principle of Anusara Yoga, Open to Grace. Open to something bigger then your imprisoned sick self! Open to what life would be life with out your eating disorder! Stand on your feet with confidence because you have the power to make and cultivate this change in your life! Lift up your chest and stand tall! Eating disorders can make people can feel afraid to take up space. Claim your space on this earth! Sand up tall and expand your chest and ribcage with willingness and courage. Without losing this new posture soften your skin, thank yourself for showing up for yourself in this way!

 

If you are interested in this series send me an email and I will get you an intake form.  

 

 

 

 





Neck Should Eblow Wrist Theraputic Sequence

So much of our life is spent in front of us. Think of all the many things you do with your hands in front of your...Texting, computering, reading, paper work, crocheting, yoga, eating, driving, pushing strollers, playing spots... This always reaching forward tightens and impingines parts of our body that can cause pain, discomfort and injuries to our neck, shoulders, eblows, and wrists. This sequence is about opening up the front of our body and as a results clears away many of the injuries assoiciated with these areas.

table with hands several inches in front of the shoulders so there is less weight on the wrist. Lift armpits toward ears to lengthen side bodies and use gravity to melt heart and integrate arm bones into the shoulder sockets. Stay here for several breaths
Table forearms same alignment instruction lengthen side bodeis, melt heart. These poses are helping the arm bones to remember where “home” is. If there is a misalignment in the shoulders it very often translate down causing pain in the elbows and wrists
Childs wide knees, forearms on floor, head supported by block continue to melt back of heart.
At Wall
Pec stretches 1. place one palm on wall like you’re giving the wall a high five. Lengthen the arms bones up and back and then turn your body away from the wall and press from your chest back through your hand into the wall. If you notice the head draws forward press the head back slightly. 2. stand right up to the wall like you are going to kiss the wall and extend one arm out to the side like half of a T, palm facing up. Draw from your fingers back through your shoulder blades plugging the head of the arm bone back into its home the shoulder socket. Press the pinky finger into the wall as you draw the head of the arm bones away from the wall then turn your chest 180 degrees away from your hand and extend from your chest back through your outstretched hand. These pec stretches are incredibly wonderful for the body and clearing out neck, shoulder, elbow wrist problems you could do these 5x a day if you have time.
Down Dog at wall hands are shoulder distance apart hip height. Lift the arm bones up and allow the heart to melt with gravity without dropping the armpits.
At Mat
Down Dog lift up the arm pits and look between the hands, plug the arm bones into the shoulder sockets, drop the head so it’s in line with the arms and melt heart
Cobra move hands forward if weight baring on hands hurt. Lift chest and shoulders up, squeeze shoulders blades together to strengthen rhomboids. Upper arm bones parallel to floor slide head and throat back
Hero pose interlace hands knuckles on head palms facing the sky lengthen side bodies engage shoulder blades together, keep shoulders integrated as you straighten elbows toward sky
Down Dog
Uttanasana finger tips on floor lengthen side bodies, lift arm pits up and squeeze shoulder blades together, melt heart bend elbows out to side as you fold deeper
Wide Leg forward fold with clasp hands (if shoulders are to tight you can hold strap instead of clasping hands). Strong legs, lengthen side bodies, draw shoulder blades toward sit bones to lengthen neck.
Uttanasana armpits lifted as you fold
Down Dog arm pits lift up heart melted
Cobra move hands more forward if weight bearing on hands hurt. Lift chest and shoulders up, squeeze shoulders blades together to strengthen rhomboids which are in charge of holding scapula’s on back. Upper arm bones parallel to floor slide head and throat back.
Dolphin forearms on floor fingers interlaced. Arm bones lifted and heart melted
Forearm stand
Supta Restorative back work take a blanket and make a skinny roll and place the bottom tips right above the blanket, arms in cactus shoulders should come to the floor. If it feels good on the low back you can extend the legs straight on the floor. If that is uncomfortable for the low back keep the knees bent soles of feet on floor and knock the knees together.
Down Dog- Uttanasana
 Seated Wrist stretches. Watch the inside of your wrist as you extend your wrist back in the air. You might notice a little bulge that appears. That the wrist retinaculum. We don’t want that to bulge out so with your other hand wrap your hand around your wrist and the retinaculum and apply pressure into the forearm and traction it down. With your hand supporting you’re the retinaculum down you can stretch your wrist and hand in all different directions as you keep pulling the retinaculum down. Yummy. Repeat on second side. This will train that retinaculum to stay sucked into the forearm.
Table with hands a little further forward then shoulders and test the wrists after that wrist stretching retinaculum integration, the wrists should feel stronger
child’s with block under head arm pits suck up into shoulder sockets, heart melts.
Shavasana

 

The Conventional and the Alternative Unite

Guest Blogger Allison Brooks shared this article with me to post on my blog. She is a recent college graduate and a holistic health nut! She aim's to enlightne people about the benegits of natural and integrative therapies. Enjoy.
How doctors are prescribing mind-body therapies

When a person begins to think about forms of medicine, many subjects come to mind. There are conventional, allopathic, alternative, complementary, and integrative therapies and the list can go on. All these divisions have different attitudes of the other, and normally are in two separate areas where they are never talked about with the other. But now the tides are changing, and a recent study shows that one in every 30 Americans was using a mind-body therapy (MBT) because their health-care provider suggested it. This is a big step for integrative therapies, but the only hindrance is that doctors prescribed MBT too late and the full effects cannot be felt.

A group of researchers from the Deaconess Medical Center (BIDMC) and Harvard Medical School recently studied the amount of people that practice mind-body therapies voluntarily and prescribed. They were intrigued by their findings, and relate the rise in MBT acceptance to the transparency of data findings in clinical trials that support the use of mind-body therapies.

To collect data, researchers surveyed 23,000 U.S. households and found that nearly 6.3 million Americans (about 3 percent of the population) practiced MBT, like yoga, meditation, and touch therapies, because their doctors suggested it. Though this seems like a win for the complementary and alternative medicine side, there is one glitch; the people that were prescribed MBT were actually sicker and used a conventional treatment facility more than a person that voluntarily practiced.

This made researchers and everyone reading scratches their heads. How could an MBT that shows all these positive outcomes, leave somebody still sick? The conclusion made by the researchers was that the clinicians prescribed the MBT too late, sort-of like a last resort options when the conventional therapies failed. This will lead into another thesis, “will the adoption of an MBT early in treatment reduce the treatment time and promote healing”? Some claim that earlier use would help with treatment, and would lead to better outcomes for patients and rely less on the health care system.

Though the effects of mind-body therapies are nothing new for the readers of this blog, it is good to have science promoting their use. The use of complementary and alternative therapies in integrative medical facilities has been widely used, but now maybe a direct plan from the start of treatment will be adopted. Now an easier, less painful, and faster treatment can be implemented for chronic conditions and deathly cancers, like pancreatic cancer or mesothelioma. So far, many people swear by the effects of min0body therapies and other complementary and alternatives medicines.

Allison Brooks

Thank you Allison for sharing your love and knowledge with us. <3 Kimberly

Restorative Yoga Class

Tonight was great because I had an opportunity to teach a restorative yoga class called “relax and release” at Flow Yoga SLC. I have taken this class a few time and I have subbed this class a few years ago and the class reminded me very much of a gentle yoga class. My new understanding of Anusara especially my knowledge about therapeutics made me really excited to sub this class. I am an avid reader of Maria Cristina’s blog and she often writes about her restorative classes. In her classes from what I can tell she offers as many as I would say 5 poses and as few as 3 in a 90 minute class. The reason for this is using multiple props to help hold the body with the universal principles of alignment and then allowing the body to completely surrender onto the floor, props, chairs… for a duration of 5-15 mins. I didn’t want to totally shook the class with only 4 poses so we did move a little in the beginning. It was really great experience I overheard students saying I feel so restored yeah. I did notice as the students we holding some of these supported poses past 2 mins they started to twitch.


So that’s what we did:
Tadasana ½ moon stretch, AMS
anjaneyasana twist
Moving bridge
Supta pigeon
Supported bound sputa baddha konasana (bolster, blocks, blanket)
Legs up wall (bolster,strap)
(I wanted to do a long supported twist but didn’t have time)
Shavasana (bolster)