Yoga at Home

"Have you ever unrolled your yoga mat with the best of intentions to flow from one yoga pose to another, only to find that no ideas come to mind? You sit on your blanket and stare blankly into outer space waiting for inspiration to strike, or you search through the recesses of your mind trying to recall what the group yoga class did yesterday. Do you hear yourself saying things like, “Let’s see what posture came after that forward fold?” “Okay mind, now would be a fine time to remember what we did in class yesterday?” Do you plan to practice between classes, but when you sit down and get ready to begin, nothing happens? Does your body just sit there waiting for your mind to tell it what to do?" ~ except from Creating Your Own Yoga Practice

The spring air has giving me the oomph needed to complete some past projects and toss others out. With this in mind, I created an electronic (pdf format) book called, Creating Your Own Yoga Practice. The birth of this idea came almost three years ago after attending a teacher workshop and discovered how few people had any knowledge of the importance of ordering yoga postures. Additionally, it never fails when a new class starts up that the next week a handful of people wonder what to do when they get home. Even those of us with years of experience may find it difficult to come up with a flow of postures that move the body in a wise fashion.

There are numerous theories and opinions regarding the topic of sequencing, Creating Your Own Yoga Practice, contains elements of Anusara, Iyengar, and Para Yoga, which are all quite similar.

If you're interested in seeing sample pages, click here and here. The cost is $10, and you may order by emailing me at Kris@TotalHealthYoga.com.

Love Much,

Kris
www.TotalHealthYoga.com

Today is the first day of the rest of your life!

Acid Reflux Relief - Gerd - Heartburn Relief

We do our best to let our yoga teacher's know what ailments we have, but sometimes it's hard to keep up! Recently a gal mentioned, in passing, that she'd had acid reflux for some time now. She didn't tie it to yoga or think that her practice could help or hurt this condition. Depending on how the practice is, it could do either.

Here are some basic suggestions to watch out for if you (or someone you know) is dealing with acid reflux, gerd, or heartburn during a yoga session:

* Wear loose comfortable clothing.
* When on the back (especially savasana) use blankets to keep the upper back and head higher than the belly.
* No strenuous backbends; deep stretching in the abs can bring on too much stimulation.
* Any activity that calms and sooths the belly region is helpful--this could be passive breathing, meditation, and gentle movements.
* Avoid active exhales; do not pull the belly in tightly.
* Gentle forward bends (with a passive relaxed exhale) can help to relax the abs.
* Gentle slow stretches of the abs or side body are fine--you may want to start slowly and stay in each position a breath or two even if in a group class we're moving in and out with each breath.
* Think "is my belly calm in this pose". If the answer is "yes", precede; if not, lessen the degree--that is, don't go into the pose so far.
* Feel free to use chairs to support you in standing forward bends of any kind to gently massage the belly without deeply compressing it. Also, you could widen your legs in forward bends to lessen compression while still getting the benefits.
* Do your best to avoid eating 2-3 hours prior to class; if you need something try something small (preferably fruit) 30-60 minutes prior to class.

Love Much,

Kris
www.TotalHealthYoga.com

Today is the first day of the rest of your life!

Viniyoga - One size does NOT fit all

Nadine Fawell recently wrote a fantastic post regarding injuries and yoga. This has been a subject of great interest to me for four years now--since injuring my back through various means and then going downhill from there. I am a devoted yoga practitioner and yet have experienced back pain, neck tension, joint inflammation, insomnia, constipation, and knee difficulties. Oh yeah, there was foot pain as well. I even wrote an article about this topic that the International Association of Yoga Therapist was kind enough to publish.


For the longest time I thought I was alone; as Nadine alluded to some teachers may not be admitting their aches and pains. But when Gary Kraftsow shared at a workshop in Indiana this year that, "All the well-known yoga teachers in the US have had injuries and most have had surgery" I suddenly felt that I wasn't alone in this "dilemma." I don't know how much truth there was to that statement, but Gary struck me as a honest guy and that was his assessment after 30 years involvement with yoga.



The question is: How many injuries are due to the asanas, ego, or being a teacher? I think it depends on the person. In my own case I think a lot of my injuries are related to "experimenting" with various alignments in order to be a better teacher, demonstrating in classes, and from some personal challenges this body was born with.


Regardless of the cause, the sense of integration and peace yoga brings keeps me coming back. Over time my focus has shifted more heavily towards pranayama, meditation, and way of life. Asana is still there, but with a different emphasis.


There are so many styles of asanas--hundreds--and theories on alignment and sequencing; the one thing I know for sure is that no one really knows the right way. Perhaps this is because yoga is not a "one-size-fits-all" methodology. Maybe it's because yoga is meant to grow with you--not to keep you the same. So when you mature, so does the practice.


I used to think that asana involved mastering (or at least moving towards) more and more challenging postures. It wasn't an ego thing, it was an honest presumption that this would mean a deeper release of blocks, a strength of discipline, and a focused mind. This may be true, but does it make sense to even ask the body to become stronger and more flexible in your 40's, 50's, 60's, etc compared to the 20's and 30's?


Viniyoga has a strong foundation in respecting (and accepting) what stage of life one is in. Traditionally this style of yoga suggested a more intense and challenging asana practice for folks up to about age 25--the sunrise of life. Then from 25 to 70 or so, the midday of life, asanas were really to service pranayama, or the breathing practices. Finally comes sunset after 70 years old. This focused mainly on meditation. With that said all three stages may include all three elements: postures, breathing, and meditation. However the drive that is so frequently seen in western yoga classes to do the "next pose" and push further each time was (and is) definitely not what yoga was meant to be.

I admit to thinking in the past that if I was a "good" yogini I must be able to do more and more complex postures or I must be failing somehow. How ironic is that? To feel like a failure in a modality that is all about accepting who you are!

It's all a journey and the key is to "do better, when you know better." In my desire to "do better", I've been reading Yoga for Transformation by Kraftsow and here are just a couple of quotes that lead me to believe he's on to something and my practice is going to change again:

"...the transformational potential of practice is furthered by progressively adding other elements --such as pranayama, chanting, meditation, prayer, and ritual--to do the same or similar core postures, without having to master progressively more complex or difficult postures." (page xxi)

"And just as our bodies change through time, the ancients suggested that the purpose and methods of asana practice must also change." (page 5)

"...if we are the high-paced, hyperactive type, we might be drawn toward a very active practice--one that makes us sweat and that generates lots of heat--whereas what we may really need is a more soothing and calming practice. Or, if we are the slow-moving, sluggish type, we might be drawn to a very gentle and relaxing practice, whereas what we may really need is a more active and stimulating one." (page 26)

Love Much,

Kris
http://www.totalhealthyoga.com/

Today is the first day of the rest of your life!

Yoga Asanas -- What's the point?

Lately I've been questioning the usefulness of asanas. When a teacher, usually in the Anusara style, says to "open your hamstrings in order to let the divine in" I (sort of) want to puke. (I must disclose here, that I studied Anusara--and received my hatha yoga certification from Todd Norian--for 2-3 years.)

There are plenty of people out there that can forward bend and place their head between their legs and there's nothing divine about them. Let me rephrase; their egos are so huge that their actions and words are far from divine. Yes, we're all divine--I really believe that. But some of us hide it better than others.

These same teachers--that tout being a better person by opening your hips--speak frequently of "taking it to the next level." I'd like to think that means growing closer to self-actualization, but unfortunately they are usually referring to a more difficult pose. Perhaps these folks heard it from their teacher and something was lost in the translation--or maybe the teachers of the teachers have gotten so caught up in the "glamor" of beautiful poses that they themselves have forgotten why we do them at all.

In the west countless people associate yoga with asana, which is almost laughable. There are many types of yoga that don't even consider postures, such as the yoga of devotion, chanting, or self-less actions. Hatha yoga is a subset of yoga as a whole, and this subset includes the use of body movements and positions. Yet, even here the intention is to take the "path of the higher life" (Lectures on Yoga by Swami Rama, pg 12). Let's be honest, that doesn't mean to get your feet behind your head! Really, will that bring you closer to God or a deeper knowing of the authentic self? Admittedly, you might just get those feet back there along the way, but it's NOT THE GOAL. Not only that, from personal experience I can say some of us are not meant to do such challenging poses.

On the other hand, when I began hatha yoga just over 10 years ago, if the teacher had sat us all down and said, "Close your eyes and we'll begin with a 20 minute chant. Focus on the Om sound and simply let your thoughts drift by," I would have been out that door so fast no one would even know I had been there at all. For starters I couldn't sit still for 20 seconds, let alone 20 minutes! Now I enjoy, even relish, in the quiet solitude of meditation; but it's taken a number of years to get to this point. In the silence I commune with God, higher consciousness, or a deeper awareness of what is (whatever you want to label it). This has become a valuable, if not necessary, part of my daily life.

Did asana help me get to this point? Most definitely. I remember the first time a teacher had us lie in savasana for over 5 minutes. I wondered when he was going to finally let us get up. "Antsy-ness" was setting in. It took almost two years of practice until I could remain relaxed in comfort for 10 minutes or more. Perhaps a slow learner, but as mentioned earlier I couldn't even sit still for 20 seconds! So, 10 minutes without moving was pretty amazing stuff.

Upon honest reflection, my beef with asana is not asanas fault. It's a wonderful tool when used correctly. Just as a hammer is great to drive a nail into wood; thus connecting items together. However that same hammer may be used to harm another human being or animal. It's powerful, but how you use that power is more important than the tool itself. Asana may be used to embody your breath and mind, to bring awareness within and quiet all the distractions of everyday life. Used inappropriately it is nothing more than a means to cause more separation from everyone else and to enhance your ego. "Yoga" literally means to yoke or bring together. So you see, anything that separates us from each other is NOT yoga!

Aadil Palkhivala put it beautifully last week in Chicago,

"Yoga must use asana--if at all--to uncover and then live dharma. Otherwise asana is at best an exercise and at worst a means off your path."

So, to asana or not to asana? That is the question. Only you can decide what works for you, but most importantly be willing to change that answer! If the answer never changes, you are not growing. And to live is to grow. And to practice yoga is to live.

Speaking for myself, 3 years ago asana was a big part of my practice. Sometimes to feel fully alive I would do 2-3 hours of asana and 30-45 minutes of pranayama and meditation; I did this 5-7 days a week.

Today is different; I begin and end every day with meditation. Sometimes pranayama finds its way into this set aside "connection" time. Asanas for about 1 hour 3 days a week, and that's mainly because I teach asana I feel a responsibility to keep up with it. More walks outside and tennis with my family. The body thanks me for this. The mind enjoys being on the mat and the energy pulsing through the body is wonderful, but the body complains and some of the ligaments have been compromised over the years. To honer what is, I work more on integration and strength building than opening. This is today. I cannot say what will be tomorrow. Yoga brings awareness, if you let it. So, tomorrow I will listen and hopefully respond to my body, my mind, and my soul with or without asana.

Love Much,

Kris
http://www.totalhealthyoga.com/

Today is the first day of the rest of your life!

What is Yoga

“A journey of 1000 miles begins with a single step.”

~ Lao Tzu

Have you ever felt overwhelmed with an asana or feel frustrated with your body or life? Heeding the wisdom of Lao Tzu, remember to start with a single step, a single breath. All great feats were accomplished breath-by-breath. One at a time. If a task seems daunting, stop and breathe: three deep abdominal breaths. And then begin, one step at a time.

Our Yoga practice is a wonderful time to practice staying with the journey breath-by-breath. As the second sutra of Pantanjali's Yoga Sutras states,

"Yoga is the ability to direct the mind exclusively toward an object and sustain that direction without any distractions." ~trans. TKV Desikachar

How do we do this? With the breath. When each movement flows with a mental and physical tying of motion and breath, it is easier to slip into a Yogic state of being. This state is one of being centered, balanced, accepting, and at peace.

Unless you are fully enlightened, it is a practice!!! So, when the mind drifts or we forget to breath, just get back on the horse -- so-to-speak. No judgement, no analyzing. Just return to the steady rhythm of breath and movement as one. This is Yoga.

Blessings,

Kris
http://www.totalhealthyoga.com/
http://www.totalhealthyogaclasses.blogspot.com/

Today is the first day of the rest of your life!

Third Chakra - Empowerment

Picture two people walking into a room. One seems to glide across the floor with balance in her center. She bends down to pick a pencil off the floor and maintains excellent posture. As she turns and moves you notice how stable her core remains. The other one comes in dragging her feet slightly. Her shoulders bow forward towards the front body as if she had spent too many years behind a computer. As she stoops down to pick a paper up off the floor, her low back curves demonstrating the lack of core support. As she continues to move about the room, you become aware of a lack of struture or integration--her body seems to flop about haphazardly.

Who do you think feels better about herself? Who is empowered and more likely to be living their own truth? Which lady would you guess stands up for what she believes in and acts from a place of courage?

It's a pretty good bet, that the first woman is the one living with self-integrity and power. Odds are the second one is simply going through the motions as she truges along in life.

Of course, this is not always the case, but think about it. Do you feel better emotionally when your body is slumped and dragging? Or when you are fit and strong? I'd be surprised if you choose the former of the two.

Hatha yoga is directly related to the strength in your body and thus your mind. In Anatomy of Hatha Yoga, David Coulter says, "...concentrate at first... to build strength and to do this from the inside out, starting with the central muscles of the torso...." (page 18).

When you increase core strength, you open the third chakra and grow in personal power. As yogis it is our responsibility to use that power to live our own truth as well as to nourish and inspire others.

Check out these core strengtheners at Yoga Journal.

Namaste,
Love Much,

Kris
www.TotalHealthYoga.com
www.TotalHealthYogaClasses.Blogspot.com

Today is the first day of the rest of your life!

Chakras - Second Chakra

A couple of weeks ago, we talked about the first or root chakra which brings about stability and grounding. While it is necessary and important to have a sense of safety and security, it is just as vital to be free and mobile. This is where the second chakra comes into play.

The second chakra or energy center is located in the low belly and encompasses the organs with in the pelvis. If it is off balance or the energy is not flowing in a healthy manner then you may experience the following: chronic low back pain, sciatica, ob/gyn issues, pelvic pain, sexual potency, urinary troubles, blame, guilt, money problems, power and control in a one-on-one relationship, creativity issues, troubles with ethics and honor in relationships

To return a flow to the second chakra you may find the following useful:

Meditate on water; imagine drinking it, bathing in it, floating on it, standing in the rain, and returning the the womb.

Using awareness and breath, open the hips with some hip openers (stick figures of lots of poses) or click on 'slideshow' here.

Remember to finish all practices with 5-10 minutes laying on the floor and relaxing the spine.

Namaste,

Kris
www.TotalHealthYoga.com
www.TotalHealthYogaClasses.Blogspot.com

Today is the first day of the rest of your life!

Chakras - First Chakra

After a long massage, my body felt like melted wax and there was a low hum flowing through my limbs. Sally, the massage therapist, handing me a tape about energy centers. "This is really good. I think you'd like it. Feel free to borrow it and let me know what you think."

This was the first time I was exposed to the word chakra and to be honest I thought it was a bunch of phooey. Almost 15 years later, I not only find chakra work beneficial, but can sometimes feel the movement of energy within my energy centers.

Anodea Judith says, "the original meaning of the word chakra as 'wheel' refers to the chariot wheels of the invading Aryans [who were entering India on chariots]." on page 9 of Wheels of Life. Today chakra typically refers to seven energy centers in the body.

The first and lowest of these centers is located at the base of the spine affecting the pelvic floor and legs. It provides a feeling of stability and grounding. Walking in thick mud would stimulate this chakra. Whether or not you like the term chakra, you will most likely see that feeling your feet literally sink into the earth would provide more grounding.

As an experiment, picture an elephant using as many of your senses as possible: smell the natural odor, feel the thick and rough skin, see the trunk swaying and the heavy body steps firmly along a path, taste the dryness in the air, and hear the chewing of grass. Now stand up or come on all fours and walk like an elephant. Experience your weight being dragged down and the firm planting of each foot. After a minute or so, stop and notice how grounded and stable you feel. If nothing else, you most likely will be able to sense your feet and legs more.

In Yoga, we use forward bends to stimulate the first chakra.

Working with the first chakra, also known as Muladhara, provides grounding, survival, support, stability, security (mental & physical).

You can work with this area via forward bends, massaging the foot, focusing on a rich and deep red color, using the affirmation "I am worthy & deserving", animal protein (eggs, dairy, meat).

A hint that this chakra could use some attention would be if you have weight issues, hemorrhoids, constipation, sciatica, degenerative arthritis, knee troubles, feeling unsafe or unable to provide for your needs, inability to stand up for yourself, or feeling unworthy or as if you don't belong.


Namaste,

Kris
www.TotalHealthYoga.com
www.TotalHealthYogaClasses.Blogspot.com

Today is the first day of the rest of your life!

Neck Tension - How to Breath

When I was in kindergarten, my teacher used to warn us that she had "eyes in the back of her head." Considering how many times she knew just which student was misbehaving, we all came to believe this was truth.


At age 43, I'm no longer convinced this was the case. However, the eyes and the back of the head have a definite connection. Take your fingers tips and place them on your occipital ridge (at the top of the neck just beneath the skull). Touch only lightly. With the head still, move your eyes up, down, right, left, and in circles. See if you can feel a subtle movement beneath your fingers. Now stare intently at an object and notice the level of tension under your fingers and around your face. Soften your gaze and widen the peripheral vision. Notice what happens to the tension at the top of the neck and face area.

Throughout the day, watch your eyes and pay attention to how frequently it's piercing and realize this impacts not only your eyes, but your muscles in the face and neck as well.

Also, when the eyes are tight, the breath moves up into the chest and becomes shallow. As the eyes relax, so does the chest allowing the breath to deepen down to the belly.

Keep a soft gaze and enjoy the day,

Kris
http://www.totalhealthyoga.com/
http://www.totalhealthyogaclasses.blogspot.com/

Today is the first day of the rest of your life!

Yoga Music

I was reading the other day that certain instruments are particularly calming to the nervous system. The harp and piano were two of the ones mentioned. I would add to that classical guitar and harmonium (used commonly in kirtan).

At the same time Rod Stryker and many other Yogis frown on the use of music in class. Yoga is about coming within and pratyahara (withdrawal of the senses).

So, when you practice do you play music? How about in a group class--do you think music is a help or hindrance?

Personally, I've gone both ways (regarding music that is). I love the serenity that music can bring, at the same time it can distract people from paying attention to their alignment and body. In general, musicians seem to be more distracted.

I'd love to hear your opinion and what your preference is.
In the meantime, here are some of my favorite peaceful CD's:

Usually used with Yoga practice (lately all my practices have been silent, but if I was to have music, one of these would most likely be there)

Inner Dance
Divine Bliss
Rasa Devotion
Theta Meditation System
Laura Day's Dynamic Intuition (disc 2)

Music I like to chill to with perhaps a glass of red wine

The Most Relaxing Guitar Album in the World ... Ever! (I swear, that's what it's called!!)

Anything at all by Edith Piaf (If past lives are real, then I'm sure I knew her or something extremely emotional/important happened while listening to her beautiful voice.)

Ben Kammin (I have 7tunes&3songs and a promo CD). So, this guy is GREAT!! Local guy (to Milwaukee). He stopped playing for a number of years, and actually I thought he still wasn't playing. Seems that there was a very nasty break up and his heart was truly broken (back then I as in the "loop" of his friends). He sold ALL his equipment--guitars everything (according to my sources--his friends). We were all very bummed about this. Then at a party that we were both at he actually played for my son, Jake--Iron Man on acoustic guitar. I was so very honored, as was young Jake. But that was it. He put the instrument down and headed off to Spain. I always felt that the world was missing out on the phenomenal talent this young man was blessed with. I'm thrilled to see (as of this posting!), he is playing again. After this post, I'll definitely be checking out his future shows. Some of you bloggers hold a special place in my heart; if you are in Milwaukee (I know most of you seem to be in Australia!!) let me know and we'll catch a show.

Chocolate Genius Inc - Black Yankee Rock

Uplifting

India Arie - Acoustic Soul

One of my favorite musicians of all time!

Louis Armstrong

Seems as if I've strayed from Yoga music, but it's all healing to the heart.

Love Much,

Kris
http://www.totalhealthyoga.com/
http://www.totalhealthyogaclasses.blogspot.com/

Today is the first day of the rest of your life!

Sanskrit - OM - Shanti - Namaste

Q: What are the Sanskrit words that we use at the end of every class?


A: At the end of my classes (and many others) there are 3 words used:

OM
Shanti
Namaste

Shanti means peace. It is pronounced as it looks with the 'a' being like the 'a' in 'father'. The 'i' sounds like the 'e' in 'he'.

Namaste has a few translations meaning pretty much the same thing--I honor and bow to the divine spark in you, which is also in me. The first two 'a's are like the 'a' in 'father'. The 'ste' sounds like 'stay' with a softer 't' sound.

OM is a bigger subject. It is an ancient sound. Physics tells us that everything is actually a vibration. OM is the vibration of all things. When we chant this sound in unison, it brings the energy of the groups together. We can feel the vibrations inside our body, helping our inner awareness to grow.

The translation of OM is AUM.

A: First letter in the Sanskrit alphabet
Creation, birth, beginning
Wakeful state

U: In the middle of the Sanskrit alphabet
Sustaining, life, middle
Dream state

M: The last letter of the Sanskrit alphabet
Dissolution, death, end
Dreamless state

Finally, there is silence as the vibrations wash over you. This silence represents returning to the source. A state of samadhi or nirvana.


Love Much,

Kris
http://www.totalhealthyoga.com/
http://www.learnyogaonline.blogspot.com/

Today is the first day of the rest of your life!

Time - Do you save any for just you?

Do you tend to give to others a lot? Do you awake to feed the kids, walk the dog, or go to work? Is your day filled with answering questions, playing chauffeur, or serving others? Do you come home to clean the house, cook dinner, or help with homework? When you do take time for just you? If you're struggling to find time for yourself, here are some thoughts.

As soon as you unroll your mat (at home or in class), designate that time as "Just For Me Time". When you are on an airplane the flight attendant instructs you to put the air mask on yourself first, then help others. This is some of the best advise I've ever heard.

Your have to take care of yourself in order to care for others. It's that simple.

Yoga is a time for you and no one else. It's a time to rejuvenate and nourish your body, mind, and spirit. Once your cup is full, you'll have something to give. You can't give what you don't have.

If you don't feel comfort, joy, and happiness, how can you inspire that in others?

It's not selfish or demanding to have your practice all about you. In the end, that's the only way to offer to others. At the end of a practice, dedicate the positive feelings to someone in need. Sometimes that someone is you.

Love Much,

Kris
http://www.totalhealthyoga.com/
http://www.learnyogaonline.blogspot.com/

Today is the first day of the rest of your life!

Sun Salutations

I was thinking of posting the most common Sun Salutation, Surya Namaskar, that I've seen and recently stumbled upon a post at Playin' The Edge, where Corilee brings up the subject of just how many salutations are "too" many. This is an interesting question. I have taken classes with 6-8 each practice, have personally gone down to zero, and now teach a class with 2-6, depending on the day.

The Sun Salutation is a sequence of Yoga postures done more than once with the flow of the breath leading the way. This flow is placed towards the beginning of a class, as it warms up the body and helps to get out of the mind and into the present moment. For a more experienced Yogi it may be used as a warm up, but for beginners it's best to warm the body in a simpler manner first. There are numerous variations on these ordered poses, and the salutation is a great way to flow into more complex asanas (poses). Vinyasa classes incorporate this idea the most.

No one seems sure about where or when Sun Salutations came about. Based on the name, and the suggested direction to face East when practicing, it seems likely that Yogis began the salutation practice as a form of devotion to the rising sun. There is something magical about facing the sun rise, drawing the hands together at the heart and filling the lungs with fresh air. Slowly returning that breath to the Universe, joining as one you bow deeply into a forward bend. As you continue through the positions, your breath guides you. There is a rhythm of moving between bowing or facing the Earth and rising up to gaze upon the Sun and sky. I see here a symbol of joining the self with the Earth and the Heavens. Can there be a better way to bring in a new day? Or to honor your evening practice and time to remember that all is one. Yoga means union. Surya Namaskar brings such union on many different levels.

Here is the most common flow that I've run across. Try it out 2-6 times, depending on your fitness level. If you'd like, leave a comment and share how many salutations, if any you enjoy in a class.

1. Start in mountain (Tadasana) by standing with the feet slightly wider than the sit bones and parallel. Hands in a prayer position (Anjali Mudra) in front of the heart. Wait for a steady, even, and quiet breath.

2. Inhale: Lift the arms overhead while the shoulder blades melt down the back.

3. Exhale: Bend forward from the hips into standing forward bend (Uttanasana). If you cannot touch the ground, use Yoga blocks or bend your knees.

4. Inhale: Keeping the fingertips on the ground or blocks, lift the heart and belly away from the standing legs.

5. Exhale: Step far back with the right foot into a lunge (Anjaneyasana).

6. Inhale: With steadiness, lift up on fingertips, hands to your front knee, or arms overhead.

7. Exhale: Hands return to either side of the front ankle and step the left foot back to plank (Phalakasana).

8. Inhale: Establish a straight line in plank (Phalakasana) from the ankles, knees, hips, shoulders, and ears. If this is too challenging today, modify with the knees on the ground and a straight line from the knees, hips, shoulders, and ears. The belly is very strong. Do NOT allow the spine to sag downwards. Think of a strong plank of wood, not a hammock.

9. Exhale: Slowly bend the elbows straight back as you come onto the floor, belly down.

10. Inhale: Toes point straight back, keep the knees down and allow the power of the breath to float the chest and head off the ground. Heads (tops) of the arm bones stay back and neck stays long.

11. Exhale: Toes curl under and lift your buttocks up and back in to downward facing dog (Adho Mukha Svanasana). Stay for 3-5 breaths if you like before moving on.

12. Exhale: Swing the right leg forward between the hands for a lunge (Anjaneyasana).

13. Inhale: With steadiness, lift up on fingertips, hands to your front knee, or arms overhead.

14. Exhale: Step both feet to the front of the mat into a standing forward bend (Uttanasana).

15. Inhale: Hand on hips or out to the sides, push through the feet as you come up with a long and straight spine. Reach the arms overhead.

16. Exhale: Return the hands to the sides of the body or in front of the heart.

Repeat, starting with the opposite leg.

Love Much,

Kris
http://www.totalhealthyoga.com/
http://www.learnyogaonline.blogspot.com/

Today is the first day of the rest of your life!

Self Discipline - What Do the Yoga Sutras Say?

Would you like more self discipline?

Do you find it difficult to be self disciplined? If so, you are not alone. Of all the comments and questions I receive about a home practice, the biggest one is "How do I motivate myself?" Excellent question!

In my last post, Yoga at Home, Glam Spirit left a comment that mentioned the need for discipline, especially for a home practice, but that the home practice was well worth it. So, how do you get yourself to do something that you know will be helpful?

Consider the following:

1. Do you know, I mean really know, that a disciplined practice will have a pay off? Let's find out. Start by committing to practicing just one hour every Wed morning (or pick another day and time) for 2 months? If you can do more, then pick 2 or even 3 days a week. The key is select the days and times first. Then carry through for 1 or 2 months. This is only 4 to 8 hours over 1 or 2 months to test something out that just might change your life! You are worth that piddly amount of time. So, DO IT!

2. Dr. Wayne Dyer, when asked how to find time to meditate, said, "I don't have time to get sick. So, I find time [to meditate]."

3. Do you find time to tuck your kids in at night? To help out friends? To feed the dog? To shop for your family? To run errands? To watch TV? Why not honor yourself with some time to nourish, rejuvenate, relax, strengthen, and care for just you?

4. In an airplane, the steward instructs all passengers to place the airbag on yourself first. Then you take care of children or the disabled. That's right. It's not selfish to take time for yourself. It's necessary.

5. If you say, "I practice Yoga", then remember the fundamental text that most Yogas today are based on, The Yoga Sutras. In the Sutras, Pantanjali lists the third Niyama as Tapas. Tapas is committed self-discipline. So, part of the practice of Yoga is to practice self-discipline. How wonderful. It's a practice! That means you don't have to be perfect. The neat part about a practice, is that you are always learning and growing. That's why we practice. Instead of saying, "I don't have a home practice because I'm not disciplined." Say, "I practice Yoga, and part of that is learning discipline. I'm growing more disciplined every day." Remember, part of the practice is the discipline. Soon you'll reap the rewards in more discipline in all that you do--eating, sleeping, relationships, etc.

6. Create a comfortable space to practice in. You only need about 4'x7'. Buy a mat and start by unrolling it at your chosen time. If nothing else, lay in corpse (Savasana) for 5 minutes. That's a practice. Next time, you might just add some sun salutations (Surya Namaskars).

7. Check out http://www.totalhealthyogaclasses.blogspot.com/ for some ideas. I don't know how long this link will be available, but it's up right now. And the ideas for a home class are all FREE! So is a home Yoga practice.

In summary, start today, not next month. Step one is selecting the time and day. That will only take 5 minutes. Don't you owe yourself 5 minutes?

Love Much,

Kris
www.TotalHealthYoga.com
www.LearnYogaOnline.Blogspot.com

Today is the first day of the rest of your life!

Yoga at Home

Today's practice was inversions. Not because a teacher decided it or someone in a class requested it. In a personal home practice, the focus is set because it's what my mind and/or body choose it! This is one of the many joys of home Yoga.

Does the idea of finding peace, strength, flexibility, and centering at home sound intriguing to you? If so, try Yoga at Home. This is such a useful and important part of anyone's practice that I am even writing a book about it and hope to have it published by next year.

Home Yoga is a wonderful time to re-connect with your Self/God/The Universe/Higher Consciousness or whatever label you'd like to use. In the silence, there is only your breath to guide you. Your imagination and creativity have a chance to be stimulated. There is no better time (that I've found) to really pay attention to your body.

So many of us spend the day complaining or finding fault with our bodies. Private Yoga is a time to "converse" with your body. To literally ask, what do you need? What direction would feel good right now? What area can use some strengthening? How about some opening? Where do you simply need to rest? A personal practice is a time to honor the body and bring it into positions and motions that it craves. This sense of honor and nourishing continues throughout the day. You might find that you're eating better or taking more walks after dinner. The practice doesn't end after the mat is rolled up. It just takes on a new form.

Physically, when a practice is about following your bodies needs the results can be amazing. I've learned more about my own alignment pluses and negatives by experimenting and taking my time just on my own. With that said, working with experienced teachers has provided me with the tools and basic knowledge to know what to look for and what direction to go in.

Thanks to Traveling Shoes and Yoga Spark for their inspiring stories about a home practice.

Love Much,

Kris
http://www.totalhealthyoga.com/
http://www.learnyogaonline.blogspot.com/

Today is the first day of the rest of your life!

All that fresh air has changed me.... again

Every time I take a really great vacation, I feel changed when I return. Maybe it's less of "changed" and more of "remembering" who I am and what's really important to me. I love to take this time to regenerate and just love every moment. No worries about money, career, house stuff, etc. Just loving my family and this beautiful world that we're all blessed to be a part of. It might sound corny, but it's true.

Change or remembering doesn't always run smoothly. Since returning from vacation last month, I've been feeling a bit out-of-sorts. My Yoga practice is always evolving and directly reflects the various stages of life. There was a time I practiced for fitness, for flexibility, for spirituality, for enlightenment, for strength, for peace, for centering, for health, etc. The list goes on and on, and after a vacation it will almost definitely shift. Once again, like a reflection pool it shows me where I am.

For the past few weeks, I've been experimenting with different ways to carry out my practice. Some things worked, and some did not. Finally, things are settling and a new ritual is forming. I believe it's important to try new things and break out of ritual periodically. But then to settle, again, in the flow of something that speaks to you and "just feels right."

As organic beings, we are constantly changing. It only makes sense that our practice and life change along with us.

Stay flexible in all things--body, mind, thoughts, and actions.

Love Much,

Kris
http://www.totalhealthyoga.com/
http://www.learnyogaonline.blogspot.com/

Today is the first day of the rest of your life!

Unity

No, this isn't me. Pretty cute, though. The photo is complements of Wikipedia.

A couple of years ago at a Yoga Teacher Training with Todd Norian, one of our homework assignments was to place a picture of ourselves on an alter used for Yoga practice. This seemed egotistical and odd to me. After a couple of weeks, I finally found a photo to use that didn't have other people in it. At that time, other items on the alter included a statue of Buddha and a framed card of Saraswati.

As I paid homage to these great deities and what they stood for, I was humbled to see my own self amongst them. As tears trickled down my face, I began to understand at a deeper level that if we are all connected (which I adamantly believe and science backs up) that I, too, am Buddha. I am Saraswati.

This brought more meaning to my practice and my life. So, find a photo. Place it in an area with other figures that are meaningful to you and see what happens. It just might surprise you.

Love Much,

Kris
http://www.totalhealthyoga.com/
http://www.learnyogaonline.blogspot.com/

Today is the first day of the rest of your life!

Pause - A personal post

Did you ever just have a sucky day? Things not going right? Doubt creeping in about what you're doing with your life and the direction your heading?

That just about describes my day earlier this week. Overall, I'm a positive person and pretty good at finding the silver lining in just about anything. Not 2 days ago.

Words came out of my mouth that would make a sailor more comfortable than a devoted Yogini. Tears streamed; emotions and doubts came flying out.

This is not my usual state, but these feelings needed to come out, and that was that.

Overall, I'm a disciplined and hard-working type, but yesterday I enjoyed the nice weather. Weeds were pulled, bushes trimmed, and the dog walked. All before breakfast. I skipped my usual morning Hatha practice and didn't even sit for a formal meditation. A welcome break from a disciplined routine.

The air was crisp, the soil fertile, and the puppy happy.

This morning's practice, I set an intention to see things differently. Inversions, naturally, followed. Between more intense asanas and anytime prior to a headstand, I take time to rest. TKV Desikachar recommends in the middle of an asana practice to "rest awhile in savasana". These are mini-rest, not the final savasana deep relaxation. Just enough to release tension and enter the next asana with calmness and steadiness--sthira.

For some reason, today it occurred to me this was the new perspective that I needed. In my practice I had realized and valued mini-rests, but throughout the day I had strived to learn more and be my best all the time. Frankly, it's exhausting!

Today, I allow the rests to come between each activity. These are not deep sleeping states or times with no awareness. They are mini-rests, each one unique. Perhaps, a stroll in the sunlight, writing a letter, or even doing the dishes. No stress of planning for the future or trying so hard to "be my best."

As Abe Lincoln said,

"The best thing about the future is that it comes only one day at a time.”

Love Much,

Kris
www.TotalHealthYoga.com
www.LearnYogaOnline.Blogspot.com

Today is the first day of the rest of your life!

Snap Crackle Pop - Knees

Is it just me, or do we all creak and pop more as we age? One of the most frequent questions I get is "Why do my knees crack?" When doing shoulder circles, it's like a symphony of snaps, crackles, and pops.

What's up with this? Is it dangerous? Is it just what happens as we grow older and wiser?

I'm not a doctor and if you are really concerned, there is a snapping sound, or you experience any pain at all, then I'd suggest seeing one. With that said, here's what I found:

Crackling Knees
* A weak adductor (inner thigh) causes the knee to misalign and crunch or crack.
* Arthritis or damage to the knee cap.
* Your getting older and hopefully wiser.

Clicking Knees
* Possible problem with the meniscus.

Popping Shoulders
* Scar tissue being rubbed upon and thus broken down some. Aadil Palkhivala says, "If it doesn't hurt, keep going."
* Humerus (upper arm bone) coming in and out of the socket. (Now there's a lovely thought.)

Cracking Joints
* Gas escaping from the fluid in the joint.
* Tendons or ligaments snapping back into place.
* Arthritis

Most of these issues can be alleviated with proper alignment and keeping enough fat in your diet to help lubricate the joints. My knees used to crack whenever I'd squat even with proper alignment. Based off an article in Yoga International (now Yoga Plus), I added Ghee (clarified butter) to my diet and the cracking went away.

Recently, Rod Stryker said, "If you do shoulderstand towards the end of your practice, then you don't have enough time to counter its effects on the neck. Notice if your neck cracks a lot. If it does, put headstand and shoulderstand in the middle of your practice and see if the cracking stops." He believes this cracking is a warning sign of arthritis yet to come.

So, why do we snap, crackle, and pop? Should we be concerned?

Reasons vary. If you hurt, see a medical professional. Work with proper alignment and use Yoga to find a balance of strength and flexibility surrounding the joint. Eat a healthy diet, and consider adding Ghee.

Have a healthy day,
Love Much,

Kris
www.TotalHealthYoga.com
www.LearnYogaOnline.Blogspot.com

Today is the first day of the rest of your life!

Good Posture

Try this simple exercise to feel the impact of posture in your energy and mood.


Sitting in your chair, let your body collapse into a slouching or slumping position. How does the inside of your body feel? Is there a sense of being stuck or stagnant? Do you feel a flow of energy?


Now over-effort by strongly lifting the chest skyward and force the shoulder blades down the back and towards one another. Maintain a strong low back curve as you suck the belly towards the spine. Now observe. How does this position make you feel? Do you feel free or tightly wound? Does there seem to be a free flow moving through your body? Do you feel open-hearted and filled with compassion and love?


The key to any alignment, including asanas or simply sitting in a chair, is not so much in following set instructions, but rather using instructions to help find the best flow of prana (energy).


So, this time, start soft. On an inhale, allow you heart center (chest area) to feel as if its floating skyward. As you exhale, keep the heart lifted and glide the shoulder blades gently down the back. Next inhale as you lengthen the spine and maintain awareness of the low back curve tipping the top of the sacrum forward. Maintain the spinal length as you exhale and softly draw the low belly back and up. How's the energy flow feel now? Do you feel comfortable? Confident? Is the breath any easier than in the previous 2 exercises?


This is what your asana practice ought to feel like. One of the beauties of Hatha Yoga is finding the flow of prana inside. This prana is literally your life force. So, it only makes sense to work with finding and allowing its flow to be enhanced at all times.


Enjoy the practice!


Love Much,
Kris
http://www.totalhealthyoga.com/

http://www.learnyogaonline.blogspot.com/



Today is the first day of the rest of your life!