pigeon pose pins & needles

Pigeon Pose: a deep, hip, piriformis and sciatica release that can be simultaneously amazing, challenging, relaxing or slightly uncomfortable. Though many of us adore full pigeon pose, just as many struggle to find that point of release. Myself included, many people also have at some point experienced foot or leg tingling or numbness in the pose. If you regularly experience annoying sensations while trying to relax in pigeon pose, there are definitely options to help!

First of all, let's look at WHY you're experiencing numbness here. Is it poor circulation? Improper breathing technique or misalignment in the pose? I experienced numbness in pigeon pose for the first full year of my practice and it would often continue for a while after class before it dissipated. It drove me nuts. As a runner, I knew I needed the pose and though it felt good for me, I wish I would have known more about it or how to avoid that annoying "pins and needles" sensation. 

According to my research and assuming the pose is correctly aligned, 9 times out of 10, what you're experiencing is simply tightness in the piriformis muscle that results in annoying compression or pinching of the sciatica nerve.

The piriformis muscle is a flat, band-like muscle located in the buttocks near the top of the hip joint. It stretches just across the sciatic nerve (as shown), so when it's too short, in a stretch like pigeon pose, it ends up smashing the nerve.

Though you probably don't experience the numbness any other time, it's very common in pigeon pose because the piriformis muscle is exactly what we're targeting and it needs space to stretch across the sciatic. Ideally, you should work toward lengthening the muscle enough to allow healthy circulation and not experience any numbness.

There are multiple common factors that contribute to piriformis muscle shortening:

1) Lack of stretching: Sorry, but if you only practice yoga or pigeon pose once a week, this could definitely be you.

2) Weak synergistic or antagonistic muscles: Basically, the muscles that work with or work against the piriformis are unbalanced. This is common in runners or anyone who practices 1 type of sport regularly. The best plan is to take cross-training seriously to balance out surrounding muscles.3) Foot dysfunction: If your foot is constantly hitting the ground wrong, your whole body and spine will be thrown out of balance. We practice yoga barefoot to help activate the pressure points in the feet, creating better strength, balance and overall gait. A chiropractor can also help.4) Too much sitting: (ie. desk job) We all know that sitting is bad for our bodies, but it's especially hard on the hips. The front of your hip flexors are in a constant state of contraction when seated, so overtime, they tend to want to stay that way.

HOW you can help release the piriformis:

1) Tennis ball pressure point: This is by far the best recommendation I can offer, if you really want to work toward fixing the core issue. A tennis ball offers the perfect size, shape and amount of pressure to pinpoint and help release the exact spot where the piriformis attaches.

Tennis ball pressure point for piriformis muscle. Remember to breathe deeply!

Since we're trying to target pressure points here, it will be a bit uncomfortable. Let's just say, "you'll know it when you find it." Try propping the tennis ball under the bum and lying down to help release the muscles over the ball. If the tennis ball is entirely too much though, just try rocking onto the hip/butt on a flat surface at first, moving the knees around and exploring and breathing into tight spots. 

Ask for or bring a tennis ball with you to your next class for your hip opener! 

2) Practice Modified Pigeon Pose: Rather than letting gravity sink you into Full Pigeon pose, try a gentler version to control your position. Modified Pigeon can be performed two ways. You may either set up for full pigeon pose, but just let the back leg stay bent, not extended, or lie on your back, cross one ankle over the knee and press in toward your chest as shown in my little drawing.

Modified Pigeon pose is a more passive version of the stretch.

Both of these pose options will help you gently loosen the muscle, working toward a full release. You might also try rocking back and forth or using a block or strap for support as needed.

3) See a chiropractor: If you practice yoga a few times a week or experience numbness outside of a hip opener, seek the help of your chiropractor. Your hips may need a little extra TLC.

As always, don't perform any poses that cause discomfort, but I do think the old adage is true that "your least favorite pose is usually the pose you need most!" Don't give up on finding a comfortable hip opener because the tingling is a surefire sign that you need it.  If or when you begin to feel tingling in any hip opener, always feel free to move out of it to a different hip opener or ask your teacher for suggestions and modifications. Keep yoga cozy & namaste!

5 fab hip opening postures

Our hips are a very important part of an overall healthy alignment. Many a knee or back complaint is actually a result of tight muscles surrounding the hip. Especially for those of us who are stuck at a desk all day, it's important to pay attention to the hip muscles, which often shorten and tighten from being in the contracted position for far too many hours.

Take a gander at a few of my favorite hip opening poses below and give the names a click for Yoga Journal's specific how-to. (The tips below just include the most common mistakes and modifications) Practice them carefully and mindfully, breathing deeply and being sure to not overstretch.

5 fab hip opening yoga postures

1.) Stacked Log - This one can be uncomfortable or too deep for some, so pay attention. Make sure that the top ankle is out over past the bottom knee. Both sets of toes should remain flexed toward the shins and if your hips are tight, tuck the bottom foot in a bit. For more, fold forward, leading with the chest. For less, don't do it.

2.) Reclined Cobblers Pose - Let everything really relax here. It should feel great, but if it's too much, prop the knees up a bit with blocks or blankets. Hands can rest on the inner thighs like little weights, stretch up overhead, or take one hand to the ches and one to the belly to notice your breath.

3.) Dead Bug - Allow the knees come out as wide as they can, soles of the feet reaching up. For more, press the feet down with the hands, knees toward the armpits. For less, use a strap or a towel to hold the feet in the air. Wherever you are, be sure to press the navel down toward the mat, flattening out the lower back. From there, you may gently rock from left to right for Happy Baby Pose. 

4.) Low Lunge - Make sure that the knee is stacked over the ankle, not past the ankle. (You should be able to see your toes) If you need more, walk the back foot toward the back of your mat. If the grounded knee is sensitive, roll your mat or place a folded blanket underneath for support, or go eat a snack.

5.) Lizard Pose - The knee should be over the ankle again, here. You'll get more from it and protect the knee joint if you keep it that way. Don't worry about coming down far enough to make this look like you're in Cirque du Soleil, but do stop whenever you feel a nice, deep stretch. Keep the shoulders and neck relaxed wherever you are.


Stay tuned for a full breakdown on the glorious and infamous Pigeon Pose, which is also a huge hip-crowd-pleaser, but deserves its own post for those of you who think you hate it. Keep yoga-ing!

3 steps toward a more mindful handstand

If you're working toward handstand, you might be used to practicing up against a wall, facing away from the wall and kicking-up. Though this method provides a bit more (false) security, I find the "kick-up" technique to be a little bit unrestrained. When we kick straight up to the wall, cruising past the point of balance (often slamming ankles into the wall), we then have to slowly reach away from the wall, finding our way back to that point of balance, rather than slowly working our way there.

If you're having luck facing away from the wall and kicking-up, more power to you! But if you're not having much luck, try facing away from the wall.

After a long, thorough warm-up, focusing on the hips, wrists, shoulders and back, place your hands about 2-3' away from your wall. Begin by reaching one foot up and back, resting it on the wall, finding leverage. Sort of like a short, 3 Legged Dog.

Step 1

From there, work your other foot slowly up the wall, being sure that you're distributing your weight directly over the wrists, stacking the shoulders. Feel free to play around here, finding balance with one foot away from the wall.

Step 2

 Lastly, when you find a stable position, slowly bring up one foot and then the other, pausing to balance. Be sure you're not holding your breath here! 

If you feel unstable or are ready to come out, just slowly bend one leg back to the wall and carefully walk back down.

Step 3

I personally find this to be a more mindful, careful way of learning handstand, but as always, use caution and a spotter. Namaste!

3 common mistakes in 3-legged dog

3-Legged Dog has always been one of my favorite yoga asanas. I think it's a great way to lengthen the spine and warm up the legs for practice. But if you feel like there's something missing from your 3-Legged Dog, you might be making one of a few common mistakes.

1.) Twisting the foot/torso: As we raise the leg in 3-Legged Dog, it might be tempting to twist the foot or pelvis, thereby achieving a bit more height for the leg. Although it is appropriate sometimes, leg height is not a goal of this pose and for beginners, twisting the foot or hips can create instability and loss of balance.

"The alignment instructions for Downward Dog also apply to this uneven variation: Even though you are standing on two hands and one leg, the shoulders and pelvis must remain square. This is the key to finding stability when you begin to lift one leg." -Yoga Journal

When we keep the hips square and toes facing the mat, we're engaging the deep lower back muscles and glutes. When we allow ourselves to twist open, we lose some of the spinal stretch in favor of stretching the front of the hip and side body.

2.) Rocking backward: As in Downward Facing Dog, stable hand position is imperative here. When we challenge our balance by lifting the leg, a common mistake is to compensate by shifting the weight slightly backwards, putting more weight into the grounded foot. Though this might feel more stable, it's actually bringing the entire spine out of alignment, usually collapsing and pinching the upper back. With this shift, the knuckles might curl ever-so-slightly and the hands are no longer grounded into the mat, so we totally lose the spinal extension.

3.) Rocking forward: As with rocking backward, coming forward onto the hands defeats the goal of the pose. Not only does it put unnecessary pressure on the wrists and shoulders, but rounding the upper back will create tension in the shoulder blades/scapula. Coming off balance as you move forward will also prevent the leg from reaching it's full height, thereby, again, losing that spinal extension.

3-Legged Dog

So when we focus on our Downward Facing Dog position before floating the leg into 3-Legged Dog, our hips, shoulders and hands stay grounded and aligned. From here, when the leg rises, we experience a deep spinal stretch and opening of the hamstrings.

One of the best tips I can offer to feel the full alignment of this pose is to flip it! Take the balance challenge out of the equation and lie on your back. 

Practicing 3-Legged Dog on the floor will help you to take note of how your body is aligned. Stay here for a few breaths, really being mindful of how each muscle feels before taking it back to hands and feet. Namaste!

Bryan Kest Power Yoga Master Class - Review

Welp. Last night, I finally got to attend the Bryan Kest Power Yoga Master Class at Amazing Yoga in Shadyside. It's very hard to put an experience like this into words, but I will do my best.

Bryan Kest Power Yoga

If you've never seen or heard Bryan Kest, he really has a presence about him. For some reason, he's always reminded me a bit of Adam Sandler. (I'm not sure if that's in looks, humor or accent, but either way, that might give you a base.) Famous for his blunt, casual style, Bryan isn't afraid to tell it like it is and his philosophy and thoughts about yoga are probably the most genuine and challenging ideas I've heard from a teacher. He was not there to lead us through physical postures. He was there to guide us on a journey of awareness and acknowledgement that asanas are a very small part of yoga practice.

"Can you think of how we're going to solve any problem on this planet with loose hamstrings?" - Bryan Kest

He went on to explain that "yogis didn't give a shit about looking good." It's true. Yoga was not developed to become an exercise fad. The only reason physical asanas were created was that so yogis could safely remain sedentary in their meditative states for longer periods of time. Each yoga posture is meant to gently stimulate certain areas of the body, but should only be approached and performed in a comfortable way.

"The objective of yoga is not to make you loose. It's to make you well. All these movements are creative ways to access and care for your whole body." - Bryan Kest

Just as we are mostly sedentary in our daily lives, so do we benefit from these postures stimulating various muscles, ligaments, joints, cartilage...etc. But this is all assuming that during the postures, we are achieving or working toward awareness of our bodies and mind. Yoga practice is meant to be a time that we spend breaking mental patterns and habits, not continuing them during practice. These could be patterns of anger, self-judgement, stress, competitiveness or distraction that we do not even know we have. We are all addicted to our own thoughts and breaking any addiction is not easy.

"We will experience withdrawal symptoms from our addiction to our own stupid thoughts. You give us peace in this culture, we get bored." - Bryan Kest

The goal of all yoga is truly the cessation of the incessant whirling of an uncontrolled mind. It's not blanking out all thought, it's not a creepy new age trend and it's not a religion. It's consciously practicing to become alert to what we're thinking, what we're doing and how we're acting. Bryan mentioned a Harvard study that a shocking 85% of the thoughts we think each day are the very same thoughts we had yesterday:

"85% of the stuff if your head is complete shit. And I didn't say that, Harvard did." - Bryan Kest

What an amazing wake-up call at how the mind can wander in circles without us even realizing it. He went on to explain that many yoga practitioners in our culture never really challenge this mental state. We sit quietly. We endure the quiet time, trying to keep our thoughts from wandering. But how many of us would have attended this class if it was a Bryan Kest meditation workshop? Many people only practice for the physical benefits. Though he coined the term "Power Yoga," he called it 'stupid.' He wanted it to mean that it was 'empowering' and 'powerful,' but the term has been warped to mean something totally different that we cannot even define.

As for the physical aspect of Bryan's class, he warned us repeatedly that it would be the longest class of our lives, that we would be glad he talked so long, that it might feel hypocritical to everything he just talked about, but at the same time, reminded us that doing any pose that doesn't feel good is pointless.

"Proper form does not keep you safe. Gentleness keeps you safe." -Bryan Kest

Bryan did not want his class to look like "a bunch of programmed robots." He encouraged everyone to truly drop their ego and have the humility to modify each and every pose as necessary. The class was extremely challenging, both physically and mentally. We were packed like sardines and toward the end of class, even breathing the hot, sticky air felt like a real challenge. But technically, anyone could have done that class. Based on what he said, choosing to be aware of my body's warnings, I was not at all ashamed to modify. It felt good to move how I wanted, in and out of poses when I needed to and choosing whatever form or modifications I needed. He encouraged us to never take your eyes away from your own mat. With all that on my mind, I felt exhausted, but great when class was over. I was not sore because I was careful and gentle with my body. I wasn't there to throw myself through a series of poses. I was there to learn to control myself, my mind and my tendencies and it truly felt like the most powerful class I've ever experienced.

If you ever get a chance to see or meet Bryan Kest, I can't recommend it enough. His class was a freeing experience from what might be considered as "yoga bravado" present in many studios.

  "I don't give a shit if you do yoga or not." - Bryan Kest

5 steps toward full wheel pose

Having goal poses to work toward can be a healthy part of your yoga practice. Whether you have your eye on a certain asana for a physical or emotional release, taking steps to achieve a special posture is exciting if you're mind and heart are in the right place. That being said, please always check with your doctor before embarking on any new yoga posture, no pose should ever be forced or uncomfortable and if you have any doubts or questions along your journey, please seek the help of a certified yoga instructor.

Now that that's out of the way, we're going to explore one of my favorite advanced postures: full wheel pose, upward facing bow or Urdhva Dhanuasana in Sanskrit. Perhaps one of the more popular goal postures, wheel has a special way of making the practitioner feel strong, open and energized. Usually thought of as a deep back-bend and heart-opener, wheel can also provide amazing wrist opening, arm strength and relief for back pain.

Steps 3 (bottom) and 4 (top) of full wheel pose - Photocredit, fitsugar

If you are comfortable with poses like Camel, Bow, Bridge, Wild Thing Pose and Reverse Tabletop and if you're free from back injury, carpal tunnel syndrome and high or low blood pressure, wheel might be a wonderful pose for you to work toward. After thoroughly warming up the hips, wrists, spine and arms, here's where you might start:

1.) Lay on your back and bend the knees so that your feet are flat on the floor. Tuck your feet as close to your tailbone as possible, knees together. Open your fingers wide and rest your palms on either side of your head, fingers facing toward the body and elbows toward the ceiling.

2.) Inhale deeply and on the exhale, ground into your feet, engage the abdominals and lift your hips off of the floor until your thighs are parallel to the floor (a modification of bridge pose). Try to keep your knees close together. (You might hold a block between your thighs to help.) Hold here for two deep breaths.

3.) If you're comfortable, on your next exhale, press into your hands and focus on lifting your shoulders, tipping your head back and gently resting on the back of your head. Make sure that your arms remain active (do not allow the elbows to splay out to the side) and hold this position for two deep breaths. If you feel unstable or your arms are shaking, you may want to stop here. Keep working on steps 1-3 until you feel more confident in your arm strength.

4.) Once you feel satisfied with step 3, you're ready to enter full wheel. If you're concerned that your hands will slip, please either practice with a spotter or place your wrists up against a wall before lifting up.

On an exhale, press into your hands and feet, straightening the arms and lifting your head. Press the chest up and back and be sure to keep the elbows and legs parallel. Continue to breathe deeply, holding as long as you're stable and then mindfully reversing these steps to exit the post. (Start by tucking the chin in to the chest carefully, and lowering slowly down)

5.) It is very important to balance this posture, so please be sure to practice a counter-pose for your spine, such as hugging the knees into the chest.

Keep in mind that this pose is advanced and will not come overnight. Please do not feel discouraged if you seem to plateau at step 3 or even step 1. We all start at our own beginning, but how satisfying it can be to struggle and gain strength through a challenging pose! If you'd like a bit more information, here's a great post on what NOT to do in wheel pose such as clenching your bum, lifting the heels or turning the fingers/toes...all common tendencies at first. Take your time working up to this post and enjoy the process.

Please contact me with any comments, experiences or questions.
Namaste :)

a twist a day....

....keeps the physical therapist, doctor and psychologist away. I speak the truth! But allow me to explain. There are many different types of twisting yoga asanas, from gentle lower back rotations to challenging full spinal twists. When practiced mindfully and carefully, honoring any injuries or discomfort, twisting yoga poses can keep you healthy and offer an array of health benefits.

Sadie Nardini twisting in Half Lord of the Fishes Pose

1.) Twists directly stimulate the digestive system and circulation. That's a pretty big deal considering that 70% of your immune system resides in your digestive tract. Proper circulation allows the body to function properly as a whole, stay fully hydrated and increase joint mobility.

2.) Twisting yoga poses actually massage inner muscle and internal organs. Cool, huh? As we compress our torso and diaphragm in a twist, fresh oxygen and blood flushes out toxins and impurities in areas that don't normally get much attention. Deep twists allow you to wring out and refresh your organs! Ahhh!

3.) Relieve back pain. We all have it sometimes, don't we? That poor ol' lower back is responsible for supporting a considerable amount of weight as we stand, sit (or slouch) throughout the day. Pressure on the lower vertebrae restricts circulation to the entire area, but twisting can help relax surrounding muscles, restore circulation, increase range of motion and aid in correct posture. Woohoo!

4.) Tone abdominal muscles. Although we keep our bellies soft in twists, twisting deeply engages and stretches all of the abdominal muscles. With regular twisting practice, abs will lengthen and tone naturally.

5.) Reduce stress and anxiety. As with any yoga pose, the practitioner works to focus on the present and quiet the chattering mind. But twists are especially beneficial for stress because they feel so restorative! With each inhale, focus on lengthening the crown of the head up and out, lifting the spine, and with each exhale, twist a little deeper.

Challenge yourself to practice just one twist a day and see how it can change your practice and revitalize your health! As we head into fall allergies, cold and flu season, stay tuned for a more detailed post on yoga for a healthy immune system. 

BYS Yoga Field Trip

Just a quick little post to thank BYS Yoga in the Southside for a wonderful class this morning! We really enjoyed practicing in a new (and gorgeous) atmosphere complete with beautiful sights, sounds and smells.

Entrance from Carson Street

I swear I don't normally make it a habit of taking pictures of the bathrooms in yoga studios I visit, but I just couldn't resist! I'm a sucker for old buildings and these photos don't nearly do it justice!

Undeniably gorgeous room for practice

View from inside the studio, facing the lobby

Kristi Rogers led us though a truly dynamic flow with what I found to be original and insightful cues. She worked us all over the mat in creative ways, which helped me to stay focused and present in the practice. Interesting modifications were offered for some of my favorite poses, but many of my old faithful asanas were also included. 

The class was topped off with a generous and peaceful savasana, with little lavender eye pillows for all! (Too bad I can't sew, or this would be a great yoga DIY project for my little studio!) Overall, it was a wonderful experience and just what I needed this morning.

Namaste!

UPDATE: If you're interested in lavender eye pillows, I recently found a WONDERFUL supplier on ebay that I can't say enough about. She creates handmade eye pillows and neck-wraps with a huge selection of fabrics and scents. I ordered some lavender and patchouli pillows for my studio (at around $4 each) and everyone loves them! <3

head to toe asana tips

Even if your mind is clear of distractions, there's still a lot to think about when practicing yoga asanas. Sometimes, trying to physically perfect a pose may seem overwhelming, but being mindful of your body alignment is one of the ways in which you can find a comfortable challenge in each pose and stay mentally focused on your practice. Keeping in mind that everyone's "perfect" asana looks different, the following suggests a simple method to align your body and remain present in any pose.

Warrior 1

I like to remind students to mindfully scan their bodies from their toes, all the way up to the crown of the head. This simple method is a great technique because it's easy to remember and is applicable for any yoga asana. It does take time and concentration, but it works well.  Using Warrior 1 Pose as an example:

1.) Toes & Feet: Beginning with the toes and feet, be sure that they are facing at the right angle and direction (ask your instructor for tips if you're not sure). Then check to make sure that toes are active, spread wide and engaged with the mat. Our feet and toes form the foundation and provide stability in all of our standing yoga asanas, so it's important to keep them flat.

2.) Lower Legs & Knees: Working your way up the body, be sure that the bent knee is directly over the ankle, not leaning forward, back, inward or inward. Scan the back leg and make sure that it is active and reasonably straight. In Warrior 1 Pose, it is important for the legs to stay engaged, so that we're not just hanging out.

3.) Upper Thighs & Bum: Upper thighs are really working in Warrior 1, but don't forget about them in other poses, such as Mountain. As for the bum here, it is fully engaged, helping to support the lower back and legs.

4.) Hips: For Warrior 1, the hip bones should be parallel to the front of your mat (if you're able.) Proper hip alignment can "make or break" a strong and comfortable Warrior pose.

5.) Abdominals: In Warrior 1, the abdominals are very active (uddiyana bandha), so zip them up from bottom to top. This helps to keep the pelvis tucked forward and also aids in a strong ujjayi breath.

6.) Chest: The chest should be open here, so lift up the heart center.

7.) Shoulders & Arms: Scan the shoulders and arms for tension. Shoulders should remain relaxed down and back, away from the ears. The arms are engaged, reaching upward.

8.) Neck: In Warrior 1, the neck is in a neutral position, but we have a tendency to stick the shin forward. Be sure it's tucked back slightly, flattening out the back of the neck a bit. It should feel comfortable, so don't force anything.

9.) Face & Head: Check for proper head alignment by focusing your gaze (drishti) straight ahead or slightly upward. Make sure to release any tension from the face or jaw.

10.) Fingers & Hands: Open the palms and fingers wide and focus on feeling the space between each finger. Our fingers are something we often forget about, but keeping them engaged can make a big difference in many asanas.

With a little guidance from your instructor, you can use this method as a tool to strengthen your entire practice. Checking the whole body from the bottom up is a comprehensive and easy way to develop a strong mental practice as well as muscle memory. The next time you're struggling in a pose, trying to cultivate focus or just want to do your best, break down your asana to small increments...from toes to fingertips!

6 tips for savoring savasana

Savasana Pose - spine and neck are elongated, feet and legs relax open, palms face upward

Deepen mental focus throughout your life and yoga practice by working on your savasana.



Savasana, Sanskrit for "Corpse Pose," is the supine resting posture typically performed at the end of a yoga class. Yogis all over the world use this time to quiet the mind and body, allowing the asana practice to settle in. Simultaneously existing as one of the easiest and most difficult yoga postures, it deserves our attention and even a blog post. What should we really be doing in savasana? How does savasana really impact our yoga practice? And what can we do to improve it? The following are a few tips that will (hopefully) help you to work toward your best savasana...ever:

1) Take your time settling in: Whether or not your instructor cues it every time, take a few moments before complete stillness to really let go. Scan your body a few inches at a time from head to toes, flexing and releasing any areas of tension. Pay special attention to your neck and shoulders, lower back and hips, imagining that you are melting into your mat. If lying in the typical savasana (as shown above) isn't completely comfortable, feel free to move your legs or arms into whatever posture feels best for you; just try to find a reclined pose in which you can remain comfortable and stationary for a few minutes and keep your eyes closed.

2) Release the ujjayi breath: Your strong ujjayi breath was used to build and maintain internal heat throughout practice, carrying you through the asanas and helping to keep your mind focused. Now that you're in savasana, allow your breath to return to it's natural rhythm, cooling down the body. You may still continue to focus on your breathing to help keep your mind from wandering.

3) Realize that savasana is essential: When you're doing your best to squeeze in a practice or you're plotting out the rest of you're important day, it may be tempting to skip or shorten your time in savasana. Maybe you feel that the real tangible portion of practice is over and now you are just biding your time for a few minutes before rolling up the mat. This attitude could not be farther from the truth. 

Unfortunately, the folks who most desperately need savasana are often the ones who truly take it for granted. They might feel confined, awkward and restless or just consider it as a time to run through the upcoming "to-do" list. (If this is you, please read-on!) Savasana is arguably the most important part of practice. Especially if we take no other time for meditation or prayer, it is imperative that we use our savasana to intentionally practice slowing down the spinning mind and decompressing. There is plenty of interesting science behind the benefits of meditation and relaxation, but here is one summary in simple terms by yogi Bryan Kest:

"Thought alone can facilitate the secretion of hormones and chemicals into the bloodstream that provoke a mental or physical reaction. The heart rate may rise, blood pressure become elevated, (hypertension), stomach may secrete acid, the muscles may tighten, etc... So within this corpse pose there is a practice happening..." - Bryan Kest

(Read a bit more about the importance of savasana here.)

We are pursuing intentional and focused repose of the mind, body and spirit. Through repetition in savasana, we strive to achieve and refine physiological relaxation during a relaxed state; off the mat, we are then more likely to remain calm or unwind quicker during times of stress.

4) Set an intention: Savasana is a time to learn to be present with yourself, connecting your mind, body and spirit. Strive to remain conscious and focus on being totally present in the moment. If there is something you're struggling with or working on in your life or yoga practice, use this time to meditate or pray about your goal. Whether it is patience, strength, confidence or peace, your positive energy will have a positive impact.

5) Stop with the fidgeting: Do you really have an itch there or are you just starting to become uncomfortable with the silence? Sometimes, when we're distracted in any yoga asana, we turn to little habits and mannerisms that won't necessarily come off as fidgeting. These little traditions might be subconscious. Next time you're in savasana, try to admit these patterns to yourself if they exist and check your frame of mind when they occur. If you feel distracted, try to bring your focus back to your breath.

6) Acknowledge that savasana is literally only a few minutes of your time: I find it very interesting (and sad) that savasana in traditional Eastern yoga is anywhere from 20-30 minutes. Here in our hustle-bustle Western world, it's usually only held for 2-5 minutes. I understand that it's a challenge to surrender the mind and savasana will always be a work in progress, but if you really feel like savasana is taking forever, just remind yourself why you're there and recognize your need for those few minutes.

Savasana should be a time of bliss for your mind and body. Savor it. If you already embrace savasana, there is always room to improve by lengthening the duration or trying a simple guided meditation. (If you have a smart phone, there are even all sorts of free meditation apps you can download to practice.) If it's not always relaxing, that's okay, but please don't throw in the towel (or the mat, for that matter). Just like the physical yoga postures, with time and diligence, savasana will begin to feel more natural. You'll be able to take the peace and emotional control you cultivate during your practice and carry it throughout your daily life. The world could use more peace and emotional control! Namaste :)

fight your mind, fight your body

Working toward a new yoga posture is challenging, but it's much more than physically challenging. You may possess the physical ability to achieve a pose, but if you're not getting there, you could be your own worst enemy. 

Think of it this way: Say I am trying to reach around into a bind. I've done this 1,000 times before, but today, I'm just having trouble staying present in my practice. I've had a bad day at work, I'm hungry and distracted, my breath is weak and I'm getting irritated thinking, "Why can't I reach this?"  The more I try to force it, the farther I am from achieving anything, even if I make the stupid bind. If a pose isn't approached from a calm and centered frame- of-mind, it doesn't matter if you're physically able or not.

King Pigeon is a beautiful, deeply freeing pose if the practitioner is cautious and well-prepared.

If you do have a specific asana goal that you are struggling with, it might be helpful to ask yourself the following questions:

Why am I working toward this next pose? Perhaps the most important question of all, analyze why this is important to you. Are your motives really pure? Don't allow ego to cloud your judgement as to what you're ready for. At the same time, never let your asana challenges define your self-worth.

Healthy motives behind asana goals might include a physical need for deeper muscle release, a recommendation by your teacher, or a new challenge for your meditative state. Remember, the specific translation of the word "asana" translates to "pose you can hold with ease."

In other words, you will never fight your way into a correct yoga posture. If you're fighting with your body, you're already fighting with your mind.

What poses should I master first? Know your stuff before attempting any new pose. Ask your yoga teacher or mentor what poses you can practice to work up to a goal. More harm than good can come from being ill-prepared for a new pose. 

What might be holding me back? Physical obstacles might be more obvious, especially if you're working with a teacher. But what about emotional obstacles? Could it be fear? Fear of failure or fear of a bloody nose in your first Crow? Whatever it is, you'll need to address it head-on before you can get any further (no pun intended). Yes, you might still feel some fear as you work on your Crow, but with a pillow in front of your face and confidence in your arm strength, you can succeed.

Am I being patient? Maybe one of the hardest questions to ask yourself: is it possible that you're rushing into an exciting new pose? Whether it's been 2 months or 2 years, being calm and present in each practice will go a long way in helping you to accept your progress and understand your body.

 

What if I really can't do it? Everyone is built differently. It's not a cop-out to acknowledge your limitations. Your skeleton, ligaments, muscles and joints are unique to you. Past injuries or predispositions may mean that certain poses may never come without modifications. And that's perfectly okay. Afterall, if you can breathe, you can practice yoga.

The freedom and energy that you feel when you achieve a new pose for the right reasons does not even compare to the muscular stretch you might get from just being in a pose.

Stay wise, yogiis!


Photo courtesy & copyright of Little Story Studio

namaste, nemesis

Whether or not you've taken yoga before, you're probably familiar with the concept that "the exercises (or yoga asanas) that you struggle with the most, are in fact the ones you need the most." 

During yoga teacher training, we had a funny discussion about such poses. I happen to have a highly flexible back, allowing me to comfortably practice certain advanced poses that probably look challenging. (This certainly does not make me an advanced yogii, it's just the way my lower back is built.) When commiserating together about our most hated poses, everyone was shocked when I revealed that my nemesis is Pyramid pose. As a basic side stretch and forward bend, this pose is meant to be relaxing and even restorative. Well guess what? Pretzel has tight hamstrings.

My nemesis - Pyramid Pose.

This got me thinking about other aspects of yoga that might be frustrating for some, and in turn, how much more we need to embrace those challenges. The very things that might annoy us or feel inconvenient about our practice might be our bodies best way of indicating what we actually need.

For example: outside of a time commitment or emergency, some yoga students habitually leave before or during savasana (the resting period at the end of yoga class). Savasana is not only an important time of rest for the body (the spine stretches and relaxes horizontally after each practice, allowing muscle-memory to set in), but even more so, it is meant to be a time for a mental break, prayer, introspection, meditation or nothing at all. Yes, savasana is a challenge for many. Many people are uncomfortable with silence or self-reflection. But how much more does the central nervous system need that time of true relaxation if a mind is always wandering or a body always fidgeting?

Next time you're in savasana, maybe use that time to consider your practice. Not just the asanas, but the whole yoga experience. From the time you pack your mat into the car to head to the studio, to the moment you unfurl your spine into your savasana, what was your subconscious mind or body trying to tell you? Did you road-rage on the way to practice? Are you holding tension in your shoulders or hips? Was the grocery list running through your head during warm-up or were you distracted at your yoga neighbor's stuffy nose? Whatever physical or mental negativity or distraction you're feeling, consider the possibility of making room for improvement. By acknowledging our weaknesses, inflexibility or impatience, we might just learn to cope with their sources. (Even if it is just a stupid Pyramid).

Namaste, nemesis pose.