Blog-asana: Words on Yoga
One Saturday morning class, a few of us were sitting on our mats at the studio, and our teacher said, "So, what needs to happen today?"

And one of us groggily replied, "Coffee."

To which she answered, "So backbends, then!"

And I won't deny that taking my spine in directions it's not used to going in are fantastic for waking up.  They're energizing and heart-opening and generally feel like coffee for my soul.  But there are days (oh, there are days) where wheel pose, lord of the dance and viparita dandasana are just not going to happen. 

Good to know, then, that there are alternatives. 

1) Cow 

Cat/Cow flow, which is a good idea before any vinyasa practice, is a great way to start preparing for backbends.  Cow is already a gentle backbend, and it gives us a stable base from which we can safely feel out our tight or tender spots.  Remember to be kind to the neck as you come in and out, dropping the head back last (if at all). 




 





2) Sphinx

I love this as an alternative to Cobra, for whenever my low back is feeling tight or tender.  It's far more supported, and can be as gentle or intense as you choose.  For a softer stretch, focus on pressing down with the forearms and lifting up through the collar bone.  For more intensity, think about pulling the elbow back toward the hips and pressing down through the pelvis. The chin can point up, but only if the neck feels no strain when it does - if this is the case, simply face forward.







3) (Supported!) Bridge 

The first time I stuck a block under my sacrum I couldn't believe nobody'd told me about this before.  Bridge can be as active as you please, but the supported version can be great for sciatica, and can be performed with a block at any height.  For more intense pressure, release one or both legs forward (foot/feet on the floor) to let the weight of your lower body press your sacrum down onto the block.  The unsupported version of this pose is a necessity for warming up the back before more intense backbends like wheel, viparita dandasana, and kapotasana.



 

0 Comments

Today, it wasn't happening for me. 

I tried to do some difficult things.  It didn't work out.  

So then I tried to do some things I can usually do.  You know that stuff that you can't do and then you work on it and then you can do it?  Yeah, I couldn't do that either. 

Then I tried to do some easy stuff.  

Yeah, no. 

Today I failed. 

And then I got on my mat.  I felt my breath.  I spread my toes and lifted my hands and stretched up.  I let my hands fall and felt my bones settle back down. 

And I thought, This.  I can do this. 

And then I practiced.  And I failed at poses, and I forgot my drishti, and I lost track of my breath. 

But today I practiced. 

And that was enough. 

0 Comments

So you're off!  Visiting family, adventuring, getting some time away, exploring a new place, or just gone for the weekend.  After settling in, you realize that you're going to miss yoga class on Friday/Saturday/Sunday/Whatever-day, and you pull out your phone or laptop and google "yoga near me". 

You find a studio - "Yay, yoga!" - check their schedule, prices, location.  Everything looks good!  You put it in your schedule or sign up on its MindBody page.  Soon you're walking into the studio, water bottle in hand. 

... and then it happens. 

You look around.  Should you sign in?  Where's the sheet?  Is there a classroom down the hall, or...?  Wait, where're the bathrooms?  Should you take off your shoes?  

For a lot of us, yoga is about a routine.  Things happen in an order, and we settle in to knowing that order and find comfort in it.  Going to a new yoga studio is, well... uncomfortable. 

Like many uncomfortable changes, though, it can be useful.  

Don't Be Afraid of Questions
Studio staff know that new students aren't used to their setup yet, and are used to helping newbies.  If you don't ask, you can't know, so feel free to ask where you can put your things and whether you need to rent a mat or if they're free.

Find the Paperwork
All studios have insurance policies, and you'll need to find their waivers and sign them.  This is usually pretty easy, and just ensures that the studio is protected in the event of injury.  If you don't sign it, you can't practice!

Communicate with the Teacher
At your yoga studio, your teacher knows what is and is not ok for you - tight hips, knee operations, weak wrists.  The teacher you're visiting doesn't have this information, so if you have health concerns, be sure to share them.  This especially applies to those things that can affect your whole practice - recent injuries, low blood pressure, relevant medical issues. 

Respect the Routine
At Yoga South Bend, we chant a single "Ohm" before and after we practice.  Other studios might chant three, or none.  Routines for opening and closing practices vary between studios and teachers.  Follow along with what you are comfortable, and for what isn't, simply sit quietly.  Do not get up and leave in the middle of chants, breathing, or shavasana unless absolutely necessary, as it disrupts others in the class.

Say Thank You
When class finishes, take the time to thank the teacher.  It's difficult to take a class in an unfamiliar place with new people, and it's equally difficult to teach unfamiliar people and bodies.  Thank the teacher for their time and give them some feedback on their class if you have a few minutes afterward. 

Wherever you end up, finding a yoga class to take during your time away from home can be a very worthy experience.  New ways of practicing, new poses and new places all add to the richness of the experience.  So the next time you're out of town, find yourself a yoga class and don't worry about that awkward moment.  We're all here for the yoga, no matter where we put our shoes. 

0 Comments