Yoga Retreat In November in Negombo

Time for another yoga retreat!  This time it is at Goldi Sands Hotel in Negombo.

This will be a great opportunity to deepen your yoga practice and is suitable for anyone, except total beginners (although please give me a call if you are interested so we can discuss).  We will do four 2 hour yoga classes over the weekend, focusing on asana with some time for breathing and meditation and deep relaxation as well.

Dates:  Arrive Friday 11 November evening.  Depart Sunday 13 November after yoga class.

Rates: Rooms are rented on a twin share basis.  Room and full board (3 buffet meals) is Rs 26,000 per room for the two nights.  Find a friend to share with and split the cost or let me know if you don't know anyone and I will try to match you!

Yoga Cost: Rs 3,000 per person

Yoga Classes:

Sat 7-9 am and 3.30-5.30 pm
Sun 7-9 am and 3.30-5.30pm

What to bring
Playful attitude and your yoga mat. 

Book by:
This is the first time we are using this hotel and we need to show them our committment.  It is quite a popular place so we have to book and pay quickly in order to reserve the rooms.  We also need to have a minimum number of rooms for the retreat to go ahead.  Please let me know by Friday 22 October if you are interested!

samanthawhybrow@hotmail.com

Looking forward to sharing a great weekend with you all!

No Sweat Yoga, Part I

No need to break a sweat doing yoga!

When I first started yoga, I was attracted to much more physical styles.  Some of the first serious yoga classes I took were from a particularly vigorous style of yoga that that involves some great and challenging postures, invigorating breathing, and a whole lot of sweat.    At the time I was also doing a lot of running (about 60km a week) a lot of cycling (about 100 km a week) and a lot of rock climbing (about 4 nights a week), and it appealed to me to be doing a style of yoga that suited my otherwise athletic lifestyle.  I was very much in the mind-set that I needed to sweat to be doing something good for myself.  

However, within a few months I had stopped these classes, realizing that what I really needed from my yoga was something that slowed me down to balance the other activities that were going on in my life.  It was a pivotal shift in my own thinking—that I could do something good for myself by slowing down both mentally and physically. 

I wonder if there are a lot of people similar to me, who came to yoga with the idea that you have to be bathed in your own sweat puddle by the time you lie down for a few minutes of savasana at the end of your yoga class? 

Nowadays, I prefer my sweating to take place while out on a run rather than on my yoga mat, although that is not to say I still don’t enjoy getting my heart rate up in some challenging yoga sequences as those of you who come to Monday and Thursday classes will no doubt experience! 

But, more and more, my own practice is becoming quieter and quieter.  And so I wanted to share a series of blogs dedicated to lying down yoga.  I have found I can practice yoga quite happily for an hour or more without standing or even sitting up. 

The first pose I want to share is supta padangusthasana.  For those of you who are interested, whenever you see ‘supta’ in the name of any yoga pose, you can get the idea that you are going to be trying to do something relaxing.  All of the ‘supta’ poses are lying down. 

This pose is great to stretch your hamstrings.  I would recommend it for anyone who wants to cultivate hamstring flexibility and, in particular, for anyone with lower back issues.  This is probably the safest forward bend ever.  It’s a big claim, I know, but the reason it is so safe is that your spine is naturally elongated along the floor.  There is no movement or bending of your spine at all and the movement comes from your legs only. 

I would recommend that you practice this daily if you are trying to improve your sitting forward bends.  Importantly, unless you can get your legs past 90 degrees in this pose then you are probably not ready to do straight leg sitting forward bends like paschimottanasana (where you sit on the floor with both legs straight and try to fold forward over your thighs).  This is because if your hamstrings won’t allow your legs to move beyond 90 degrees in the lying down version, the only way you will come forward in a sitting forward bend is to round your spine.  In fact, if you find that you cannot get your legs beyond 90 degrees in the lying (supta) version, then you should either be sitting on a block in the sitting version, or bending your knees.  If nothing else, supta padangusthasanawill force you to be honest about your true hamstring flexibility.

The most relaxing version is to come to a doorframe or pillar, as I have done in the photo below.  I have placed my bottom at the pillar edge and lengthened one leg through along the floor, keeping it straight (if you do this at a door frame your leg will go through the doorway).  The other leg goes up the pillar (or up the doorframe).  To straighten your leg up the pillar/doorframe, you need to have 90 degrees of flexibility.  If you cannot straighten your leg (or if the leg going along the floor starts to bend) then you know you are not ready to sit on the floor in a forward bend without props or adjustments.  If you cannot straighten the leg then you can move your bottom slightly away from the wall so that you can straighten it. 

If you can take your leg up the wall then, if you want to lengthen your hamstrings more, you can take a belt or towel or scarf around the foot and start to draw the leg towards your face.  Keep your shoulders on the ground and your neck relaxed.  One of the most common things I see as a teacher is the displacement of tension into muscles completely unrelated to the ones you are trying to target and in this posture it is not uncommon for people to struggle to reach their foot by lifting their shoulders off the ground or straining their neck. 

Only when you can bring your leg back far enough that you can reach your foot without moving your shoulder away from the ground should you attempt to take your toe with your hand.

A few things to remember in this posture:

·         Don’t displace tension into the neck or shoulders;

·         Take deep, relaxing breaths;

·         Your hamstrings might attempt to escape the stretch by one of two main methods.  Watch out for these.  First, your knee might bend—keep it straight.  Second, your hip/bottom might jut out to the side.  You will feel this as a shortening of the side waist of the raised leg side.  Make sure to keep both side waists equally long and keeping your pelvis level;

·         Lengthen the raised leg heel up into the sky, creating as much distance between the back of your knee and your heel as possible.  This will increase the sensation down the back of your leg dramatically and you may feel a stretch from the heel to the sitting bones;

·         Hold for as long as you like on both sides.  Why not try a couple of minutes?

Enjoy your practice.  I will be back with more sweatless yoga poses soon!

with mettha,

Samantha

Free Your Spine in Uttanasana

Safer Standing Forward Bends

Last week I posted a photo of a lady in uttanasana.  She seemed a bit too hunched and rounded for my liking.  That prompted me to write the yoga quiz, to see whether it was to your liking or not as well, and to see if you could think of some ways to improve your own forward bending.  And that then prompted me to make a little movie about keeping your spine long in uttanasana--standing forward bend. 

Before I start, I just want to put it out there that my tips for uttanasana (or for any poses for that matter) are not the only ways to practice the pose (I also have more tips as well but limited myself for the sake of making a short movie clip that does not gobble up all of the memory in my computer!).  What I encourage you to do is try and, in practicing, ask yourself whether your spine feels relaxed, happy, and free.  If the answer is no then we need to try something else!

Watch the movie and then read some more of my tips below.  In the interests of transparency I have to also add that I was partially motivated to make this film clip this week so that I could show my sister in Australia my new haircut and glasses since my skype camera is broken (Hi Shell!).  This is why I turn to the camera at least twice and wave.

The Hunch
Below is last week's photo.  I like the peaceful look this lady has on her face.  She does look like she is enjoying her pose and that's great.  It's my feeling that she is trying to reach her toes when perhaps she is not quite ready though.  Why do I say this?  Because you can see that her entire spine has become rounded.  In particular, see how her spine rounds up from her pelvis to form a peak at her lower back and then rounds down again as it arcs towards the floor?  This type of forward bending puts your lower back at great risk, especially if you have any lower back problems. 

Hmmm, I have a hunch that something is not quite right here...





What you want to try and avoid in uttanasana is this upward peak that forms around your lower back, or what I call "the hunch".  The hunch is very sneaky and likes to creep up on people in forward bends.  Hunch awareness is an important thing to cultivate in your yoga practice.

So why is this hunch appearing on this lady's back?  Why might it appear on your own back? 

The hunch does not appear by magic, landing on your unsuspecting spine.  In forward bends such as uttanasana it generally appears when our hamstrings (the muscles on the back of your thighs) are not long enough (they are too tight), which means our pelvis cannot tilt forward properly.  When your pelvis does not tilt sufficiently any forward bending movement then comes from rounding the spine.  This is usually accompanied by some hunching of the shoulders as the arms stretch out to reach the feet or the floor, which you can also see in the photo above.  

The hamstrings are really important in forward bending poses such as uttanasana.  Let's take a closer look at how they can limit forward bending. 

Hamstrings and Pelvis
Your hamstrings are muscles that start on your sitting bones (part of the pelvis).  They go down the back of your legs and across the back of your knees where they attach to the bones of your lower leg.  The fact that the hamstring muscles are attached to your pelvis and cross your knee joints is an important thing to consider in cultivating hunch awareness and minimising its impact.  A picture might help here.  Below are some images of your hamstring muscles.  You can see how they start at your pelvis and go across the back of your knees. 

The picture on the left shows the 'normal' tilt of the pelvis, which is just slightly forward. The picture on the right shows what happens as the top of the pelvis starts to tip forward.  This lifts the sitting bones higher into the air.  As the sitting bones lift, the hamstring muscles start to get stretched as one end of the muscle (attached to the sitting bones) is getting pulled away from the other end (attached below the knee). 

Some people have hamstrings so tight that they cannot tilt their pelvis forward in any forward bends.  Some people even have hamstrings to tight that the their sitting bones are actually pulled down in normal day to day life so that their pelvis tilts backwards (as though you are a dog with its tail tucked between its legs).  When your pelvis starts to tilt backwards you lose the natural curve in your lower back (lumbar curve) and the hunch starts to form.

You can probably tell by now that being able to move your pelvis freely is key to safe forward bending.  In fact, safe forward bending movements should be initiated from the forward tilt of the pelvis.  Being able to tilt the pelvis forward will enable your spine to feel free and agile.  You can see this clearly see in the film clip I made.  At the end of the clip I demonstrate exactly what happens to your spine and lower back when you tilt your pelvis the wrong way in a forward bend and I encourage you to watch this part a few times and feel it in your own body.  A good tip would be to imagine the Bat Signal (you know, that light that shone into the night skies of Gotham City to alert Batman that some dastardly plot was unfolding) was shining from your backside as you practice uttanasana.  Now, if you really wanted to alert Batman to the perilous ground situation you would need to shine that light as high into the sky as possible.  If you sense your light is shining only slightly above the horizon or even down into the ground then you are most likely to be in danger of hunching your spine in your forward bends. 

Now this is all well and good if your hamstrings are long.  You will indeed be able to shine the Bat Signal high,your pelvis will move freely and your spine will be long.  But many people find themselves in the situation that their hamstrings are stretched to maximum capacity, their pelvis is stuck, and their Bat Signal is still nowhere in the night sky to be seen.  Fortunately there are some strategies you can adopt to ensure your uttanasana is safe. 

Bend Your Knees
First, you could bend your knees.  This is a smart option, especially for anyone with lower back issues, and works because once you bend your knees, the distance between the two points where your hamstrings attach (your sitting bones and below your knees) is shortened again and tension is relieved.  You will be able to keep bending forward but your knees will be bent and you will be in more of a squatting position.  See the image below.

Forward Bend With Bent Knees

Practicing the pose in this way will allow your spine to relax downward, allowing gravity to lengthen it, without the hunch appearing.  You might have to bend your knees more, or less, depending on whether the hunch starts to appear or not.  Because you cannot see yourself you have to use body awareness to detect if the hunch is creeping up and one way to do this is to feel if your lower ribs start to move away from your thigh bones.  If that happens, you can be pretty certain that your lower back is rounding.

To practice uttanasana in this way start in a low squat, connecting your lower ribs to your thighs (as though somebody has tied your body to your legs).  Hug the back of your calves or thighs and from there start to slowly press the heels down and tilt the sitting bones higher into the sky, allowing the legs to slowly straighten.  Keep straightening your legs until your lower ribs start to move away from your thighs and then hold in place.  You can try to deepen your hamstring stretch by actively trying to tilt your sitting bones higher and higher into the sky from this position.

One problem in doing the pose in this way is that if your hamstrings are really tight you will find you have to bend your knees so much that you are practically squatting on the ground.  This is really tough on your thigh muscles and they will get tired so you cannot hold the position for very long.  Another option, then, would be to use a prop such as a table or chair or block. 

Use A Prop
Your next option might be to keep straight legs (or slightly bent knees) and use a prop to rest your arms on, which supports your spine.  See the image below where I have used a block.   

Doing the pose in this way will probably be a more satisfying hamstring stretch since your legs are straight.  Remember that you want to try and tilt your sitting bones into the sky to shine that Bat Signal as high as you can.  If you don't have a block you could use a chair or even a table.  The main point is that my spine does not start to dome up around my lower back area and that my pelvis is the highest point. 

In Summary

1. Safer forward bending in uttanasana means cultivating hunch awareness and making sure you do not dome up around your lower back.
2. Be mindful of the position of your pelvis.  If it starts to tilt backwards (as though you are a dog tucking its tail between its legs) you are entering into hunchville. 
3. In uttanasana you need to shine the Bat Signal high into the sky--tilt your sitting bones up!
4. Don't be afraid to bend your knees.  This will ensure your pelvis is the highest point and your spine can dangle down freely from there.
5. Don't be afraid to use a prop like a block or a chair or a table.  This will enable you to keep your legs straight but also to keep your spine long without it starting to hunch. 
6. Although I did not mention this above (so it should not really be a summary point) the ego or our desire to touch the floor is at the heart of a lot of unsafe forward bending in uttanasana.  You do not need to reach the floor in forward bends.  You need to lenghten your hamstrings and free up your spine.  If your hands reach the floor then fine, so be it.  If your hands do not reach the floor it does not matter.  Don't leave them just dangling in mid-air though.  Instead, place them on the back of your thighs or the back of your calves and start to gently draw your shoulder blades down the back of your torso so that your neck remains free (remembering it is also part of your spine).
7. Finally, I really encourage anyone with back issues to seek advice from an experienced therapist or teacher as they start to practice uttasnasana.  If practiced incorrectly it can create pain, however, when practiced mindfully and with proper alignment, you will be able to find a variation to suit you (also watch for my upcoming post on Super Stretches for People with Low Back Pain!). 

Happy and safe practicing!

Yoga Quiz!

TAKE THE YOGA QUIZ CHALLENGE!

I found this photo on the internet when I typed "tight hips" as a keyword into Google.  I am not quite sure what the picture is trying to show (is it tight hips? tight hamstrings? tight lower back?) but I thought it was a good way for me to introduce a new interactive feature into this blog.  Whether or not you come to my yoga classes or not, I hope that you can learn something from reading it.  So I have decided to have little yoga quizzes from time to time that I hope might enhance your practice or the way you think about your practice. 

I want you to take a look at the picture in the photo.  It is actually a fairly accurate replication of what I sometimes see in yoga class when people are coming into a standing forward bend. 

Below are some questions I want you to think about in relation to this photo.  I will post my own answers soon but hope that some of you might send in some suggestions of your own--either to my personal email or publicly if you are up for it!  I am giving a free yoga class to the person with the most creative and positive answers so have a try!

1. What is the name of the standing forward bend in yoga (in Sanskrit and in English)?
2. What part of the body typically stretches in this pose?
3. If we were to make some changes to the way she is doing this pose, what might we suggest?  Bonus points for giving a reason.
4. Reason why you love or hate this pose.

As you can see, I am not necessarily looking for one 'right' answer.  Have fun exploring your answers, just as I hope you have fun exploring your yoga.

mettha,
Samantha

Mega Yoga Stretch

There are a few yoga poses that provide a stretch that is just, well, mega.  These mega stretches may push your intensity threshold, but they are usually worth it.

Thursday classes at the moment offer one of these mega stretches.  On Thursdays we are going from the two ends of the torso to open parts of our body that will help us fly up into backbends.  They are not the only keys to the flying backbend but they really help.  In last week's blog we thought about how our orangutan arms--how our arms connect to our waist.  This week, we get a chance to go to the other end of our torso and consider how our legs also connect to our waist. 

Anatomically, this is true.  There is a muscle called the iliopsoas that goes from our thigh to just below our lower ribs. 

This is a pretty important muscle and, among other things, influences the curvature of our lower back.  If this muscle is too tight, your lower back can get habitually pulled into a curve that is exaggerated (too curved or hyperextended).  Without going into too much anatomy, if your lower back is constantly being pulled into a tighter curve this can lead to all sorts of back problems as the vertebrae get pulled closer and closer together and the discs get compressed.

Backbends require our lower back to be long and free, not tight and compressed.  If your iliopsoas is tight you are going to have trouble feeling this freedom and it is likely that you will get a 'crunching' or squashed feeling in your lower back as you try to come into backbending postures. 

Bearing this in mind, on Thursdays we are doing a mega yoga stretch to help free the iliopasas so that we can have free lower backs in backbends.  We do a wall variation of virasana (hero pose) that seems much more difficult than virasana itself.  This is probably because your thigh is fixed against the wall and cannot move, thereby preserving your alignment, whereas in the real virasana your thigh can move around (even if you try not to let it) and subtly change the alignment of the pose.  As most of you have no doubt found out by now, the smallest change in your alignment can make a huge difference to a posture.  When our body is stretching it will often find little 'escape routes', by which I mean it tries to take us away from the intensity. 

In the the mega stretch on the video clip there is little escape from the intensity.  You need to go with the flow and breathe.  Of course, as always, be mindful of any strain that might be leading to injury.  In this pose the most likely strain would be in the knee joint or possibly the lower back if you are not mindful.  Below I have outlined a few points about the integrity of the joints for this pose:

• fold up your mat like I do in the video clip.  This is actually just to act as a cushion for your knee.  The thing about this pose is that it looks like the pressure is on your knee, but your weight is actually not on your knee cap but on the bottom of the thigh bone.  I usually do this pose against a wall without my mat, but, having said that, having a little cushion does bring a bit of comfort.
• watch the front knee does not come too far in front of the ankle and definitely not over the toes.
• in the video clip I fix my shin straight up the wall and then slip my pelvis inside the heel of my foot to take it all the way back to the wall.  You do not need to do this and you should not force yourself to do this.  Remember, yoga is never about forcing.  Your body will 'do' when it is ready. Your pelvis can stay in front of your foot, it does not have to go back to the wall, and that is completely ok!  You can use this pose as a lunge variation rather than as the virasana variation as I move into.  Work within your limits. 
• this posture requires us to maintain the normal curve of our lower back.  We don't want to try and flatten it or exaggerate it.  Most people will probably find the curve exaggerating--especially if your iliopsoas is tight.  So be sure to keep your lower ribs from jutting out, which will increase the curve at the lower back. 
• if you are going to try and take your arms overhead, make sure the natural curve of your lower back is maintained.  Tight latissimus dorsi muscles (which connect your arms to your waist--see last week's post on orangutan arms) will make it difficult to take your arms overhead and the escape mechanism for them will be to try and increase the curve in your lower back to allow you to do so.  So watch what happens to the curve in your lower back as you try to take your arms overhead.  If it starts to get exaggerated then don't take them up any further. 
• ankles that are tight might make it a bit difficult to get into this posture.  If the front of your ankles are tight and you cannot get them flat against the wall then roll up a little hand towel and place it between your ankle and the wall.

See if you can hold the two poses I demonstrate in the video clip for about a minute each.  Focus on steadying your breath as you do so.  In between legs, get up and move around.  You will really feel the new 'freedom' in the leg that you have just stretched.

This mega yoga stretch really targets the front of your thighs and pelvis and, combined with your orangutan arms (see last week's blog), will help you fly up into backbends!  Have fun and practice safely.