Dynamic Balance

One legged standing poses can strengthen the standing leg and promote mobility in the raised leg hip

Standing on one leg helps develop stability in the hips, knees, and ankle of the standing leg.  When you are really stable on that leg you can do all sorts of interesting things with the rest of your body.


In the videos below I demonstrate how you can do a lot more with one legged standing poses than just plain old vrksasana (tree pose).  Not that there is anything wrong with vrksasana--it's great too.  But there is a lot more you can do in standing balances that will take your non weight bearing hip through more range of movement while moving energy through the spine.  



These movements are based on my interpretation of the opening postures of the Yoga Synergy Air Sequence.  Please go to the original teachers, Simon Borg Olivier and Bianca Machliss for expert guidance (www.yogasynergy.com).

I have filmed a simple version and a more complex version.  Do what feels right for you. 

One-legged dynamic standing sequence: Simple version

For most of these postures it helps if the weight bearing foot is slightly turned out.  Allow the standing leg to be bent.  You do not have to straighten it.  You can claw with the standing toes a little.  It helps with balance.  Relax your gaze.  In the beginning it helps to look at the floor but with practice you will find you can find other points of focus on.  Let the grounded foot move and wobble as needed to help you find your balance.  


The standing leg hip might try to jut out to the side so try to keep it in.  It's important that you don't feel squashing around the front of the thigh or in the lower back.  Make subtle shifts to keep these areas at ease.  It helps to keep reminding yourself to let the sitting bones move down the back of the thighs.  Relax the tongue, lips and jaw.    


The instructions for the simple and more complex versions are basically the same.  Don't raise the toe if it does not feel right.  You will develop your balance skills even if you keep the toe on the ground.  

Over time, you can lighten the load on the toe so it is just the toenail touching and one day, perhaps, the toe might feel like floating off.  Don't be in a rush to get there and even when you do come back to the toe tip practice sometimes.  I often do and it feels great.

One-legged dynamic standing balance sequence: More complex version

Instructions

Stand comfortably.  Knees soft.  Soften the sitting bones down the back of the thighs to create relaxed space in your lower back.  Relax the face.  Breathe naturally.

Stand comfortably

Simple version

More complex version

From standing comfortably, lean to the right and take your left toe tip forward.  Move the hips forward. Roll the shoulders out, chest rises.  Stay, or lift the toe.  Stay or straighten the leg.  Raised thigh rolling out. 

Simple version

More complex version

Toe tip down, take it to the side.  Thigh rolls out.  Roll the shoulders in.  Hips move forward.  Stay, or lift the toe.  Stay or straighten the leg.  Raised thigh rolling out.

Simple version

More complex version

Toe tip down, arms down.  Roll the thigh in.  Take the toe diagonally behind, knee straight.  Raise the opposite elbow to shield your face.  Lengthen through the front side waist and move the back leg hip forward and up to firm the opposite waist.  Stay, or raise the toe.  

Simple version

More complex version

Toe tip down, elbow down.  Take the toe tip behind you, knee straight.  High on the back toes.  Thigh rolls in.  Push both armpits down towards your waist.  Move the hips forward. Slowly lower the body a third to a half way, however much is comfortable.  Stay, or raise the toe.  

Simple version

More complex version

Toe tip down, thigh rolls in, body rises.  Raise the same side elbow, lengthen through the waist.  Stay, or raise the leg.  

Simple version

More complex version

Toe tip down, elbow down, you are still in a twist.  Toe tip forward, hips forward, take the arms forward and across to twist the other way.  Turn the head and look over your front shoulder, chin to the middle of the throat  head tipped to the side to lengthen the top side of the neck.  Stay, or raise the toe.  Perhaps straighten the leg.  






Return to centre.  Repeat on the other side.  Happy and safe practicing.  Look forward to seeing you in class.

Much metta,

xo Samantha

Using Your Core Wisely For Ease in Arm Balances

In this video I am trying to transmit teachings I have learned from Simon Borg Olivier (www.yogasynergy.com) and apply them in arm balance poses that we practice regularly in class, the simplest of which is bakasana.  I advise you to attend Simon's classes where you can.

The basic idea is to generate some thrust or power through the abdomen in a way that you can feel relaxed and calm but which will generate the lift you need for arm balances.  Please re-read earlier posts on how to use your hands and armpits as this is assumed knowledge here.

There are many ways to come into bakasana and my intention here is to find a way that allows you to breathe into your belly while it is firm.  I do not mean to infer that other ways are incorrect.  I like practicing this way because, as you will see in the video, I can smile and talk and have a good time in a strong pose because I am at ease.

The great thing about this way of coming into bakasana is that there is only one basic instruction, albeit with a few caveats.

That basic instruction is to start with a relaxed belly and attempt to push the hips forward.  This is not a pelvic tuck.

If you watch the video you will see I start in standing.  I soften the knees.  I let the sitting bones feel as though they are melting down the back of the legs (give length to the lower back, this is not a pelvic tuck).  I relax my belly and breathe into it.

I poke my fingers deep into my squishy belly so you can see it is relaxed.  As a little sidebar, I don't normally walk around with my t-shirt tied up in an 80s Flashdance knot, I just wanted to show you I am  not sucking all of my belly in and that I am starting with a soft belly.

Then I simply move both hips forward.

If you perform this action yourself you should feel that your lower belly automatically becomes firm.  You didn't have to tell it to do so, it just did.  Isn't your body amazing?  This is what I have learned as creating firmness through posture.

Note, you will be unlikely to feel this if you started with a tense belly.  So, let it relax.  Let it hang out.

When done correctly you should still be able to breathe into your belly, although it will not feel as though it is moving out so much anymore.  This is because it has become firm through the posture.

Once you understand this in standing you can try to maintain this feeling as you fold forward.  Only do this if it feels safe and comfortable for you to do.

You can see that I bend my knees to do a forward bend.  This helps me keep the forward momentum of the hips and the postural firmness.

The thing is, as you fold forward the firmness is going to want to escape.  It will almost definitely escape if you try to stick your bottom back and up.  If you look at me, I am trying to move more forward and down so the hips can keep trying to move forward.

To come all the way to the floor my bottom will actually move back a little.  But I keep trying to move it forward.

If, when you put your hands flat on the floor you feel you have lost the firmness then come back up again and try again.

When you can maintain this firmness, lean further into the hands--as much as is safe and comfortable for you.

Perhaps your feet will start to become light and you can dance your toes in so your knees come to rest on your upper arms.  I am not gripping or squeezing them.  I am resting them lightly.  As lightly as possible.  The power if coming from the firmness I have created in my torso and this helps me generate lift so I do not sink.

I apply these principles in other arm balances too.  However, I use postural firmness like this in all of my postures. My whole yoga practice is using my core.  Using it in a very special way; to quote Simon, to create stability with mobility and ease.

Please watch and re-watch is incredible video on the matter of whether it is correct to pull navel to spine here.http://www.youtube.com/watch?v=AMe1lRpNYi8

Retreats in March and April 2014

I am very excited to be coming back to Sri Lanka in March.  I will be stopping over on my way to and from India where I am undertaking some advanced training with Simon and Bianca (Yoga Synergy gurus that I mention a lot!).  I can't be in Sri Lanka and not teach yoga and have at least two retreats booked (details below). I am still figuring out my workshop, course, and class schedule while I am in Sri Lanka and will post that later.

These two retreats are great opportunities for people who are serious about yoga.  You do not have to be an advanced student, just curious and interested in moving and learning to how to move pain-free.  I will be teaching ways to use your internal power and energy to move gracefully and with ease.  When I say internal power and energy I don't mean magic. I mean very practical tips that can help you learn (or relearn) movement patterns for long lasting health.

Since last coming to Sri Lanka my practice and teaching has evolved further and I will be helping you find ways to come into (even more) effortless arm balances along with free flowing backbends, side bends and forward bends and some interesting new twists.  You will learn the importance of using active movements and how the key to better stability, mobility, and freedom is to learn how to firm parts that need to be firm and, significantly, relax what needs to be relaxed.  

I say all of this bearing in mind that the main purpose of the practice is to move energy through your body.  It is not to stretch.  It is not to sweat.  It is not to have great abs and firm thighs.  Perhaps these things will happen when you practice correctly, but they are not the goals.  In this retreat I hope to help you move closer to understanding and experiencing how this movement of energy will help every cell in your body to sing!

I have quite a bit of experience working with people with various injuries and am happy to spend time between yoga sessions working personally if you need.  I really encourage you to contact me beforehand if you do have some sort of condition so that we can figure out if the retreat is appropriate for you at this time and how I might be able to help you.  

I will loosely be structuring the classes around how to get the most out of hip opening postures, how to build up and enhance your arm balancing postures, how to free your upper back and shoulders, and how to free your lower back.   All in the context of moving safely and ensuring the free-flow of energy through the body.  These sequences naturally lead to a state of meditative calm so sessions will finish with optional meditation.  

Because I am interested in you learning how to be your own best teacher, I will be offering sessions between the classes for questions and answers and for us to think deeply about particular issues or postures if you like so come along with some of your own ideas and questions and I can help make the retreat more personal for you. 

We need confirmation of rooms with payment ASAP to ensure the venue can hold the rooms for us.  Because there are limited rooms I am encouraging people to please consider sharing so that as many people can participate as possible.  

RETREAT 1: Arrive Thursday 13th March afternoon - Depart Sunday 16th March after breakfast by Noon

Venue: Talalla Retreat

Classes: 6  x 2 hour classes

RETREAT 2: Arrive Thursday 24th April afternoon - Depart Sunday 27th April after breakfast by Noon

 Venue: Talalla Retreat

Classes: 6  x 2 hour classes

Aside from the usual yoga there is the opportunity to relax by the pool or at the beach (should be better swimming by then!), or get a massage.  I have done so much yoga study and have undertaken a yoga therapy course so I am also happy to make myself available for discussion in between as well if anyone thinks they need more yoga!

The weekend will start arriving Thursday .  First yoga class starts on Thursday afternoon at 4.30pm.  From then we will have 2 classes on Friday, 2 on Saturday, and 1 on Sunday.  We depart after class and breakfast on the Sundays by Noon. 

There are only a limited number of rooms available so please book early, confirming with full payment 30 days in advance.  Unfortunately we cannot refund once booked but if you can find another person to take your spot that is fine!  All of the previous retreats have been booked out so please do get

The rate includes:

•   All yoga classes

•   Full board (tea/fruit before yoga; buffet style breakfast served at table; a la carte lunch (there is a menu to choose an item from), buffet style dinner)

•   Accommodation

You need to pay for any extra drinks or snacks you might have if the mega breakfast and dinner leave you hungry!  

Normal timetable is as follows

7am                     tea/fruit (if desired)

7.30-9.30am         yoga

9.30                     breakfast

RELAX                  (have massage, swim, read, have lunch around 1 or 2ish depending on how full you are after breakie)

4.30-6.30pm         yoga

7pm                     dinner

The prices quoted below are based on 3 nights per person.   You need to find a person to share with if you opt for double or triple but Tilak can try to put you in touch with other people if you need.   There are also some family rooms and rates available so please contact Tilak if required.  Children are allowed at Talalla and they can even arrange a babysitter if you request early (about Rs 1000/day).  The only thing we ask is that there is no pool play during yoga classes as the pool is in front of the yoga hall and it is unfair to ask kids to be quiet in a pool so it might be better for them to be at the beach during those times

Full payment is required by 13th February  for the first retreat and March 24th for the second one to confirm our space at Talalla. You can arrange paying Tilak directly or he can provide bank account details for you to transfer to if that is easier.

Single 3 nights                   Rs. 39,000/-

Double (share) 3 nights     Rs. 32,000/- per person

Triple (share) 3 nights       Rs. 30,000/- per person

Tilak's contact: tilak@antsglobal.lk (for arranging payment) 0773-912-100

Enjoy Moving!

What are you really trying to do when you practice?  It’s a good thing to think about, and, at different stages of our lives we might have different ideas about this.  Ultimately, however, I believe it’s a good idea to think of a simple aim such as to move and be free! 

The primary aim of my practice is to move.  To move my body.  To move energy and circulation through my body.  You can do this without practicing yoga but a careful yoga practice does help you learn to move circulation and energy in specific ways (and, indeed, a mindless practice can be harmful and perhaps even make you fat and weak, as Simon mentions in an interesting post of the same name). 

This is why when you come to my class you won’t see me getting us to hold poses for ages.  I won’t ever encourage you to stay there, hold, or feel the burn.  To me this is a sign that energy is stuck.  That you are stuck.  And it doesn’t feel good. 

This is why when you come to my class you won’t see me moving so deep into a pose that there is no ‘wiggle room’.   When I am in a pose, even one that looks difficult and complicated, you will see me still trying to wriggle around.  If I can’t wriggle around and move then I am stuck.  Energy will probably be stuck too. 

Stretching too much and tensing too much will block the flow of energy through your body.  The best thing you can do for yourself is to back off slightly and allow yourself space to move. 

As you watch and practice this short sequence, remind yourself that the aim is to move.  Even when it looks as though I am holding a pose for a few seconds, remind yourself that you should still feel as though you have the potential to move.  Most importantly, enjoy moving!  That is what your body is designed to do.  If you cannot follow me exactly don’t worry!  Who cares?  Make something up.  Something that feels good.  Move slowly, with awareness, without strain.  Relax and breathe, but breathe a bit less if you can.  Small sips of breath, as though at rest.

This short practice lasts less than 8 minutes.  But you should feel warm by the end (a sign circulation has moved), relaxed, calm, and focussed.  You should feel like you have done something but not exhausted yourself. 

These are things I have had the privilege of learning from my teachers, Paddy McGrath, and Simon and Bianca at Yoga Synergy, and I encourage you to get to them when you can.  If you are in Canberra or Sri Lanka though, I will do my best to convey my understandings of their teachings in their absence.

Happy and safe practicing!

Cultivating Ease

I mainly use Facebook to post about yoga classes.  One of my teachers (Simon and Bianca from Yoga Synergy) posted an amazing practice on his page by a young Chinese artist performing extraordinary movements with elegance and ease.  I reposted it on my own page but if you are not linked to me (send me an invite if you want to be) you can see the video demonstration here.

When I watch this young man move the cells of my body sing and want to move.  What he does is well beyond me and my intention in reposting is not to suggest that any of us would be aiming for such poses (though let's not dismiss the possibility!).  What we might like to emulate, however, is to explore ways of moving that are help us feel effortless, light, and elegant.  In the end, it does not matter whether you can be in the full physical expression of a pose, it matters more that you find this way of moving so that you feel good.  

Remember, the main purpose of the practice is to move circulation and energy through the body and you will do this if you stretch less, tense less, think less, and, if you can manage, breathe less.  In the end you should find that you can move more (pain-free), and feel more relaxed, calm and focussed. This is a good thing to keep in mind in one of the many new sequences I will be teaching on my return, which includes hanumanasana (front splits).   

A few interesting points as you watch (or re-watch):

• Note the extreme clawing of the hands/fingertips in the extreme arm balances.  We really need to press down through our fingertips when performing arm balances.  Ours will not be so extreme but it is still an important way of generating power and preventing us from collapsing into the wrist joints.
• Note how he stands up again from the side splits.  This is exactly what we want to cultivate when we practice similar postures.  In hanumanasana rather than stretching out and deeper, you actually want to feel as though you are lifting yourself up from the floor.  Remember, there are no yoga poses (at least ones that I can think of) where you want to feel like sinking.  Especially in extreme postures like the splits you need to think of being strong in them rather than just stretching and collapsing.

Anyway, I hope you enjoy the video.  Happy and safe practicing!

Much metta,

Samantha