Pranayama- breath control- is one of the 8 limbs of yoga, and it's an essential part of practicing yoga. There are several different breath control techniques, and today I'm going to focus on just one- Kapalabhati Pranayama, or "skull/forehead shining breath."
To practice Kapalabhati, take a deep breath and then exhale forcefully through the nostrils. Inhale again, and begin to contract your lower abdomen as you exhale in short, forceful bursts. The contractions of the belly help you push air out of your lungs. After 20-30 short exhales, take a passive inhale- just allowing the lungs to naturally inflate- and then begin the short, fast exhales again. Make sure that you keep your back and shoulders still as you practice this pranayama. Imagine that your exhale are cleansing your body, "brightening" the inner forehead.
Beginners can place their hands on their belly and (gently) push to help create the abdominal contractions and push the air out. Push down on the belly to help press air out of the lungs, and then release the hands to allow the lungs and belly to rebound. Start out a little slower as you get used to the pattern. Be careful to not let the contractions become uncomfortably forceful, and stop if you ever become dizzy. Another tip for beginners- be sure to practice with tissues nearby! This breath control practice is especially great in the spring, when the change in season and allergies cause a lot of congestion in many people; but clearing the nasal passages in this way can definitely create the need to blow your nose.
Kapalabhati is a wonderful technique to practice, and it has many benefits. It cleanses the lungs and the respiratory system, strengthens the abdominal muscles, and improves digestion. The blood is purified, and the body gets a rush of oxygen to its cells. It also cleanses and energizes the mind to prepare it for meditation.
Enjoy your Kapalabhati!
Namaste,
Rebecca
Saturday, March 31, 2012
Wednesday, March 28, 2012
What Your Yoga Mat Color Says About YOU
What’s in a color? Your color preferences can say a lot
about your personality- the colors you are drawn to can reflect your character
traits as well as your emotional, mental, and physical conditions.
RED- Strong and passionate, yogis who choose a RED mat are
vibrant and zealous. People who are action-oriented and determined to get all
they can out of life often prefer the color red.
Your yoga pose: Virabhadrasana II, Warrior 2 to connect to
your strength and heat up your life force energy
ORANGE- Orange-lovers are enthusiastic, mellow, and love a challenge. Orange is also the color of fearlessness and curiosity.
Your yoga pose: Urdhva Dhanurasana, Wheel, to challenge your practice and help you reach new heights!
YELLOW- A stimulating, cheerful color, yellow mat people are sunny, optimistic and logical. People with a preference for yellow enjoy freedom of action and thought.
Your yoga pose: Surya Namaskar, Sun Salutations to embrace your sunshine-y energy.
GREEN- The color of love, life, and abundance, yogis with green mats crave balance and harmony. Green is the color of growth and new beginnings, and people who prefer green are candid, honest, and lovers of learning.
Your yoga pose: Vrksasana, Tree pose, to establish a deep rooting connection with the earth while straightening your spine to let the body grow towards the sky.
BLUE- People who prefer the color blue tend to seek peace and tranquility. They are excellent communicators, and exhibit calm and truthful tendencies.
Your yoga pose: Salamba Sarvangasana, Shoulder Stand, to stimulate the thyroid gland and the throat- the center of communication.
PURPLE- Those who choose the color purple are mysterious,
dignified, and unique. Yogis who prefer purple mats tend to be creative and
unconventional.
Your yoga pose: Padmasana, Lotus pose, is said to be the
perfect pose for meditation. Purple mat-loving yogis can practice lotus to
explore their spiritual nature.
PINK- Those who prefer pink mats are idealistic, sweet, and
embrace their inner child! Pink-loving yogis are gentle, sensitive, and
compassionate.
Your yoga pose: Balasana, Child’s pose, to recognize your
child-like nature and find a deep sense of security and calm.
BLACK- A black yoga mat- touting yogi gives off an air of
sophistication and power. People who prefer the color black are dignified and
multifaceted.
Your yoga pose: Salamba Bhujangasana, Sphinx pose, to
embrace your sleek sophistication.
BROWN- A brown yoga mat signifies someone who is solid, natural,
and reliable. Brown is associated with all things organic, and gives off an air
of connection to the earth.
Your yoga pose: Tadasana, Mountain pose. No need to get all fancy!
You prefer the simplicity of standing with your two feet on the earth
underneath you.
So, what color is your yoga mat? Does the color match your personality?
Monday, March 26, 2012
The Chakra Series: Part 1
The Chakras are spinning centers of energy which are not physically detectable in the body, but which are part of the subtle energy system. According to ancient Hindu tradition, there are seven Chakras, each of which are associated with our physical, emotional, and spiritual health and well-being. They are traditionally depicted as lotus flowers, each with a different number of petals, and each associated with a different color- corresponding to the colors of the rainbow.
Today, I'll focus on the 1st chakra; the Root Chakra, Muladahara.
Located on the pelvis floor, in between the tailbone and the genitals, the Sanskrit word Muladahara literally means "root" or "support." The Root Chakra is associated with physical needs and basic human survival. Much of our feeling of emotional security comes from a sense of belonging to a group, and this sense of belongingness or "group identity" develops between ages 1-8. The Root Chakra is associated with the color red, and also with elephants- which Hindus believe help to overcome obstacles.
The Root Chakra represents our feeling of being "grounded" and safe. It is connected with survival issues such as food, physical safety, money, and feeling "at home." It is associated with the adrenals, the glands that sit on top of the kidneys. They produce adrenalin, and are linked to the "fight or flight" response.
A person who has an imbalance in their Root Chakra might have had a turbulent childhood which left them feeling unsettled, physically or emotionally. They might feel especially vulnerable, have a low self-esteem, or exhibit destructive behavior. They may be fixated on the idea of finding security in their lives.
A great yoga pose to help balance the Root Chakra by helping you connect to your foundation is Bridge pose. Begin by gently rocking the pelvis forward and back, establishing a connection between your low back and the earth. Press the low back down in to the mat with an exhale; with the inhale, press the feet down to lift the hips straight up towards the sky. Keep the hips lifted for a few breaths, and when you're ready, let the upper back lower down first, followed smoothly by the lower back and then the tailbone.
Today, I'll focus on the 1st chakra; the Root Chakra, Muladahara.
Located on the pelvis floor, in between the tailbone and the genitals, the Sanskrit word Muladahara literally means "root" or "support." The Root Chakra is associated with physical needs and basic human survival. Much of our feeling of emotional security comes from a sense of belonging to a group, and this sense of belongingness or "group identity" develops between ages 1-8. The Root Chakra is associated with the color red, and also with elephants- which Hindus believe help to overcome obstacles.
The Root Chakra represents our feeling of being "grounded" and safe. It is connected with survival issues such as food, physical safety, money, and feeling "at home." It is associated with the adrenals, the glands that sit on top of the kidneys. They produce adrenalin, and are linked to the "fight or flight" response.
A person who has an imbalance in their Root Chakra might have had a turbulent childhood which left them feeling unsettled, physically or emotionally. They might feel especially vulnerable, have a low self-esteem, or exhibit destructive behavior. They may be fixated on the idea of finding security in their lives.
A great yoga pose to help balance the Root Chakra by helping you connect to your foundation is Bridge pose. Begin by gently rocking the pelvis forward and back, establishing a connection between your low back and the earth. Press the low back down in to the mat with an exhale; with the inhale, press the feet down to lift the hips straight up towards the sky. Keep the hips lifted for a few breaths, and when you're ready, let the upper back lower down first, followed smoothly by the lower back and then the tailbone.
Root Chakra Affirmations:
The physical health of my body is important to me. I recognize the need to nurture my body. I take responsibility for my life journey. I recognize the abundance of love, security, trust, and care that surrounds me in my life. I feel the security of my connection to the earth, and I feel grounded and safe.
Wishing you security, connection, and balance,
Rebecca
Saturday, March 24, 2012
Yoga Pose of the Week
Urdhva Dhanurasana- Wheel, or Upward Facing Bow
This asana has many wonderful benefits, including stretching the chest and lungs, strengthening the arms, legs and spine, opening the hips and thighs, stimulating the thyroid gland, and increasing energy. However, it is a challenging backbend that beginners should approach with caution. Here are a few tips to help you find alignment and strength in Urdhva Dhanurasana.
1. Warm up first! Never try to bring yourself into a challenging pose without giving your body a chance to properly stretch and prepare. Before trying a more advanced backbend like Wheel, bring flexibility to the spine through the Cat-Cow sequence as well as a few backbends, such as Locust or Bridge.
2. Be conscious of your alignment. To safely get into Wheel, begin by lying supine on your mat. Bend the knees to bring the heels close to the sitting bones, feet hip width apart. Bend your elbows and place the hands on the mat next to your ears, fingers pointing down towards your feet. The forearms should be perpendicular to the floor. Inhale, press the hands and feet firmly down into the floor, and lift the hips, back, and head up off the mat. Keep the knees and feet from splaying out to the sides, which can compress the lower back. Take a few deep breaths, starting out with staying in the pose for 5-10 seconds and then gradually work up to longer periods of time.
3. It may just not be for you. The best way to ensure your safety in yoga is to LISTEN to what your body is telling you. If you are not physically ready to take on a challenging pose like the Wheel, prematurely forcing your body into the pose is harmful and dangerous. Have patience with yourself, and start out by practicing more passive backbends to properly prepare your body to take on the pose.
4. Beginner tips: place a block in between your feet and press the inner edges of the feet into the block to keep the feet parallel. You can also loop a strap around your thighs just above your knees to keep the legs hip width apart and parallel. If the inner arms are tight, you can place two blocks under your hands to help you get a little more height in your backbend- but make sure that the blocks are braced against the wall.
5. To deepen the pose, carefully walk the feet in closer to the hands. Lift the tailbone towards the sky. You can also challenge yourself by lifting one leg at a time straight up into the air.
This asana has many wonderful benefits, including stretching the chest and lungs, strengthening the arms, legs and spine, opening the hips and thighs, stimulating the thyroid gland, and increasing energy. However, it is a challenging backbend that beginners should approach with caution. Here are a few tips to help you find alignment and strength in Urdhva Dhanurasana.
1. Warm up first! Never try to bring yourself into a challenging pose without giving your body a chance to properly stretch and prepare. Before trying a more advanced backbend like Wheel, bring flexibility to the spine through the Cat-Cow sequence as well as a few backbends, such as Locust or Bridge.
2. Be conscious of your alignment. To safely get into Wheel, begin by lying supine on your mat. Bend the knees to bring the heels close to the sitting bones, feet hip width apart. Bend your elbows and place the hands on the mat next to your ears, fingers pointing down towards your feet. The forearms should be perpendicular to the floor. Inhale, press the hands and feet firmly down into the floor, and lift the hips, back, and head up off the mat. Keep the knees and feet from splaying out to the sides, which can compress the lower back. Take a few deep breaths, starting out with staying in the pose for 5-10 seconds and then gradually work up to longer periods of time.
3. It may just not be for you. The best way to ensure your safety in yoga is to LISTEN to what your body is telling you. If you are not physically ready to take on a challenging pose like the Wheel, prematurely forcing your body into the pose is harmful and dangerous. Have patience with yourself, and start out by practicing more passive backbends to properly prepare your body to take on the pose.
4. Beginner tips: place a block in between your feet and press the inner edges of the feet into the block to keep the feet parallel. You can also loop a strap around your thighs just above your knees to keep the legs hip width apart and parallel. If the inner arms are tight, you can place two blocks under your hands to help you get a little more height in your backbend- but make sure that the blocks are braced against the wall.
5. To deepen the pose, carefully walk the feet in closer to the hands. Lift the tailbone towards the sky. You can also challenge yourself by lifting one leg at a time straight up into the air.
Friday, March 23, 2012
5 Facts About Savasana
Savasana is the final resting pose in a yoga class. Some people refer to it as the "nap" at the end of class; some people think it's a nuisance and can't wait for it to be over; and for some people, it's the whole reason they go to yoga classes.
1. Savasana means "corpse pose."
1. Savasana means "corpse pose."
"Corpse pose restores life. Dead parts of your being fall away, the ghosts are released."
- Terri Guillemets
In the modern world where we often times are in control of so many aspects of our lives, it can be really hard to really, fully let go. When we practice yoga, we create new mental and physical patterns in our bodies and minds which help us break free from patterns that are no longer serving our highest Self. These are the "ghosts" that are released.
2. It helps us release the nervous system.
The nervous system controls the breath, the heart rate, blood pressure, and emotions, among many other functions. It controls stress in the body. In yoga, we learn to control our response to "stress" in the form of physical postures, asanas, which challenge the body. We control our breath, flooding the body with oxygen, keeping the body calm and the mind inwardly focused, and create space from the constant chatter of thoughts in the mind. This action of deliberate, intentional, focused thought blending with the stretching, strengthening, and relaxing of physical asana practice makes the end of a yoga class the perfect time to find complete relaxation of the body and mind.
3. Contrary to what you might think, Savasana is the most difficult pose to truly master.
It may seem as though the thoughts that bounce around your head all day are impossible to completely control. Images pop into your mind, grocery lists, imagined conversations, all of which make it a challenge to truly "mute" the mind. So when you lie down, fully stretched, seemingly primed and prepped for perfect relaxation, it might be frustrating that even though you try to think about nothing, nothing reminds you of something, and before you know it, you catch yourself thinking, "I'm hungry. What should I have for dinner? Did I remember to switch the laundry this morning? I wonder if that girl returned my phone call?...etc. etc." What gives?!
Cut yourself some slack. It takes time and practice to learn how to be comfortable emptying your mind. Have patience with yourself! Every time you notice your mind wandering, just gently bring your mind back to follow your breath. Each breath you take in is a new chance to quiet the mind, so practice quieting your mind for one minute and then gradually work up from there.
"A perfect savasana needs perfect discipline. It is not only very uncomfortable to the brain, but it makes the body feel like a piece of dry dead wood." - B.K.S. Iyengar
4. Savasana was designed to protect practitioners from fear of dying.
Much of the transmission of yoga was passed through oral tradition. Savasana brings us close to death through total liberation of body and mind. Patanjali, the sage from ancient India who authored the Yoga Sutra, is said to have been the earliest creator of corpse pose, because his students asked him how they could free themselves from the fear of death and the unknown.
5. If you can't make yourself comfortable lying flat on your back, all hope is not lost!
I'm a huge proponent of props. They are a wonderful way to gently ease your body into asanas. Safely creating your expression of the pose with the help of straps, blankets, blocks, chairs, what have you- gives your body the chance to ease in to the challenge of creating that shape. You can absolutely still tap into the energy at the heart of the pose, regardless of what assistance you might need in order to keep your body safe from injury or excessive strain. In savasana, the spine should be eased down on to the mat in a straight line. The shoulder blades should be touching down equally, as should the hips. The palms face up, arms at a comfortable distance from the body, and the feet fall out to the sides. If you've heard these or many of the other physical cues of savasana but still can't quite get comfortable on your mat, you're not alone! Luckily, one of the most wonderful use of props is in savasana. If your back bothers you when you lie down flat, place a rolled up blanket or bolster under your knees. If your neck is uncomfortable without support, a blanket or pillow placed underneath your head might feel good. One of my favorite props for savasana is an eye pillow or even just a folded up towel placed over the eyes. It will provide soft weight and allow you to sink deeper into relaxation.
Have a happy savasana!
Much of the transmission of yoga was passed through oral tradition. Savasana brings us close to death through total liberation of body and mind. Patanjali, the sage from ancient India who authored the Yoga Sutra, is said to have been the earliest creator of corpse pose, because his students asked him how they could free themselves from the fear of death and the unknown.
5. If you can't make yourself comfortable lying flat on your back, all hope is not lost!
I'm a huge proponent of props. They are a wonderful way to gently ease your body into asanas. Safely creating your expression of the pose with the help of straps, blankets, blocks, chairs, what have you- gives your body the chance to ease in to the challenge of creating that shape. You can absolutely still tap into the energy at the heart of the pose, regardless of what assistance you might need in order to keep your body safe from injury or excessive strain. In savasana, the spine should be eased down on to the mat in a straight line. The shoulder blades should be touching down equally, as should the hips. The palms face up, arms at a comfortable distance from the body, and the feet fall out to the sides. If you've heard these or many of the other physical cues of savasana but still can't quite get comfortable on your mat, you're not alone! Luckily, one of the most wonderful use of props is in savasana. If your back bothers you when you lie down flat, place a rolled up blanket or bolster under your knees. If your neck is uncomfortable without support, a blanket or pillow placed underneath your head might feel good. One of my favorite props for savasana is an eye pillow or even just a folded up towel placed over the eyes. It will provide soft weight and allow you to sink deeper into relaxation.
Have a happy savasana!
Thursday, March 22, 2012
Creation
When I started thinking about my very first yoga blog post, I thought long and hard about what the topic should be. After all, the very first post?! It had to be perfect! I wrote a long list of options, couldn't decide on any one of them, and almost decided to just give up. Later on, I was teaching a class when the answer hit me like a ton of bricks. In that moment of clarity, it was so obvious! And thus, I begin my blog with the sound of OM- the sound of creation.
You may have chanted OM many times, at the beginning or the end of a yoga class; and the OM symbol is probably the most recognized symbol in yoga. But, truth be told, many of us don't know much about what OM really represents.
The sound of OM is made up of four parts, A-U-M-silence. The four parts are said to correspond to the levels of consciousness experienced through yoga. "A" represents waking consciousness, a place of logical reasoning, where matter is stable and slow to change. The sound resonates in the throat, at the root of the tongue. "U" represents the dream state, in which matter becomes more fluid and changeable. It is the state where imagination begins to awaken. "M" represents the state of deep, dreamless sleep. It is hummed with the lips closed, creating vibrations throughout the entire head. This is the state of pure consciousness, where all is nothing and nothing is everything. It is also said to represent the endless night that exists before creation. The fourth element is the silence after the end of the audible sound. It represents a continual state of infinite consciousness.
How do these states of being and sounds connect to yoga? OM, or AUM, is the all-connecting sound of the universe. It is the sound of creation; it encompasses all speech and all thought, voices joined together to create a "white noise" of the blending of all intentions. It expresses the ultimate reality, the ultimate "joining together"- which is the very meaning of yoga: union.
Everything in the universe is composed of energy, which vibrates at different frequencies. The apparent distinctions between solids, liquids, gases, sounds, and light are merely differences in the speeds at which they vibrate. By chanting the sound of OM, we are connecting to each other, to the universe around us, and directing our bodies' supply of energy to become a healing force for the body, mind, and spirit.
Om, shanti shanti shanti.
Peace to the body.
Peace to the mind.
Peace to the spirit.
Namaste,
Rebecca
The sound of OM is made up of four parts, A-U-M-silence. The four parts are said to correspond to the levels of consciousness experienced through yoga. "A" represents waking consciousness, a place of logical reasoning, where matter is stable and slow to change. The sound resonates in the throat, at the root of the tongue. "U" represents the dream state, in which matter becomes more fluid and changeable. It is the state where imagination begins to awaken. "M" represents the state of deep, dreamless sleep. It is hummed with the lips closed, creating vibrations throughout the entire head. This is the state of pure consciousness, where all is nothing and nothing is everything. It is also said to represent the endless night that exists before creation. The fourth element is the silence after the end of the audible sound. It represents a continual state of infinite consciousness.
How do these states of being and sounds connect to yoga? OM, or AUM, is the all-connecting sound of the universe. It is the sound of creation; it encompasses all speech and all thought, voices joined together to create a "white noise" of the blending of all intentions. It expresses the ultimate reality, the ultimate "joining together"- which is the very meaning of yoga: union.
Everything in the universe is composed of energy, which vibrates at different frequencies. The apparent distinctions between solids, liquids, gases, sounds, and light are merely differences in the speeds at which they vibrate. By chanting the sound of OM, we are connecting to each other, to the universe around us, and directing our bodies' supply of energy to become a healing force for the body, mind, and spirit.
Om, shanti shanti shanti.
Peace to the body.
Peace to the mind.
Peace to the spirit.
Namaste,
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