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!

take your yoga with you

Ever thought about practicing some yoga during your commute? (No, I'm not talking about popping into a handstand on the subway.) I mean have you ever made your commute a consciously relaxing and comfortable experience? (Without involving large muffins or iced coffee...mmm). It might not be as difficult as you think to work on your yoga, even if your commute is public. :)

Breath: Start with your breath. If you regularly practice yoga, you will know to cultivate your ujjayi breath. If you've never taken any yoga before, that's okay! You can start by simply breathing in and out through the nose, slowly. Begin to lengthen each inhale and exhale, making them nice and full...pulling the air up from the pit of the belly, filling up the diaphragm, and then with each exhale, tuck the navel up and back in toward the spine. This complete breath helps to expel out all the stale air that tends to settle in our lower lungs, all while strengthening the diaphragm and the abdominal muscles.

Since ujjayi breathing is practiced throughout an entire yoga session, it's perfectly acceptable to work on this technique all the way to and from wherever you're going. Imagine how much stronger your diaphragm could be after working on this consciously for a few weeks!

Bandhas: The term bandha is Sanskrit for "energy lock" and there are 3 basic locks. The Mula Bandha (pelvic floor lock), Uddiyana Bandha (abdomen lock) and Jalandhara Bandha (chin lock). We'll focus on the Mula and Uddiyana Bandhas. (Jalandhara bandha involves "locking" the chin down toward the chest, which is not a desirable posture for driving.)

While practicing your deep ujjayi breathing, retain a deep inhale and contract the pelvic floor muscle, Mula Bandha. This lock can be challenging for some, but the benefits are great as you learn to strengthen these delicate muscles and use this technique during your asana (physical yoga pose) practice.

Try the same with the Uddiyana Bandha, only after an exhale. Contract the abdomen, tucking it deeply in and up under the rib cage. This encourages proper breathing and is also beneficial throughout yoga practice.

Spinal Alignment: Our spine is something that we should all be thinking about every day. It's so easy to fall into poor posture habits, especially in a car or at a desk. Be sure to adjust your seat, making sure that the base of your spine makes contact with the back of the seat and the knees are slightly lower than the hips. Also, many people make the mistake of tilting the back of the seat the whole way to 90º, thinking that sitting up pin straight is good. In reality, you should allow your spine to relax backward just slightly, taking pressure off of your lower spine. Shoulders (down and away from the ears) should relax back against the seat, and your whole body should be about arms length away from the steering wheel. This distance from the steering wheel can feel much too far if you're not used to it, but not only is it better for your posture, it is also much safer. (Heaven forbid your air bags should ever go off if you're 6" from your steering column.)

Throughout your day, wherever you go, take your yoga with you. Think about what your spine is doing and understand that years worth of spinal imbalances and muscle memory will enable much of your poor posture to be subconscious. Whether you're walking or sitting, imagine that someone is gently lifting the crown of your head upward. Leave notes or set phone reminders to: Uncross legs, Lift the spine, Sit up tall, Relax shoulders...etc.

Most of all, have patience with your posture progress. All of these changes can feel very awkward at first, but after a few weeks of dedication, your body with thank you!