Our “Just One Pose” posts answer the question: “If I have time to do just one pose, what should it be?” This one is the most express of all, and you can do it virtually anywhere: mountain pose (tadasana). It’s simply standing there—simply, and profoundly just standing there.
When you learn to pay attention in mountain pose, both to your alignment and to your breath, you’ll have the ideal foundation for virtually every other pose. And you’ll gain experience in being present with what is happening right now, that is, mindfulness.
Stand tall with your feet under your knees and your knees under your hips. Experiment with the most comfortable distance between your feet. Hold your weight even across your feet. Level your pelvis so you feel your core muscles lightly engage. Lift through the crown of your head. Relax your shoulder blades down, and try rolling your thumbs out, as in the photo above, then keep that broadness across your chest and drop your arms by your sides. Take several breaths while feeling the groundedness through your feet and the lift through your spine.
Mountain pose is portable! You can and should do it anywhere. Shake things up by:
Closing your eyes. If that’s too destabilizing, blink in long intervals.
Lifting your arms. With your arms lifted, tuck your lowest ribs in so you aren’t arching your back.
Lifting your heels. Challenge your balance by creating some space between your heels and the floor. This could be a millimeter or six inches, depending on your balance. Keep breathing!
Finding mountain pose in a chair. Keep your ankles and knees in line as you reach your spine tall from your pelvis.
We are in the home stretch of drafting Lifelong Yoga, our book to be published by North American Books next summer. Our goal is to tell and show you how to develop and modify a practice to take you through your forties, fifties, and far beyond. We’re covering adaptations for common age-related conditions, appropriate expressions of poses for various bodies and needs, and yoga philosophy.
Here’s your chance to help direct the book. What are your biggest questions around making yoga a lifelong practice? How has your practice changed, and how did you adapt? What would you most like to learn about yoga through the years?
Please let us know in the comments and on Facebook. Thanks in advance!
In general, we use inhalations to support lifting actions. This holds true in backbends, as well. A full inhalation will decrease the curve of your thoracic spine, extending your back. As you hold a backbend like the chest lift depicted here, notice the sensation of length that rides on every breath in, and try to maintain it as you breathe out.
Breath and Forward Folds
As the spine moves forward, exhalations become your friend. As you hold a forward fold, you’ll notice that every breath in floats you slightly up, then every breath out will settle you deeper. Notice that exhalations can encourage you to round your upper and mid-back. Be careful with this movement, as too much forward flexion can be rough on the spine and disks. Keeping a longer spine is generally a good idea—even if that means you don’t fold very far forward.
We interrupt my regularly scheduled posts on breath to bring you behind the scenes at the photo shoot for our forthcoming book, Lifelong Yoga, to be published by North American Books in summer 2017.
Since the book targets people who are either new to yoga or figuring out how to make yoga a lifelong practice through their forties, fifties, sixties, and beyond, we wanted real-people models representing each of those decades, demonstrating real-world expressions of doable poses. Two of our models, Patricia and Victor, had previous commercial and runway modeling experience. The other, my husband, Wes, has been behind the camera many times snapping pictures to illustrate my writing, but never in front of it. Tammy Lamoureaux from L’Amour Foto and her able assistant, Brett, did a beautiful job keeping everyone natural and at ease, and Alexandra and I ran them through the poses. There were also snacks. Take a peek behind the scenes:
We can’t wait to put the finished product in your hands. We’re hard at work finishing the draft!
When you’re holding a balance pose, it can be quite tempting to hold your breath. When you’re on the verge of finding balance, the breath can feel disruptive. But not breathing isn’t a long-term solution! When you’re in a balance pose:
Keep your breath flowing
Establish a steady rhythm of breath—counting out a rhythm, in-2-3-4, out-2-3-4 can help
Count your breaths, too: take 5 or more in a balance pose, and build this over time
Notice if you are tempted to hold your breath
Breath and Seated Twists
In twists, full inhalations will slide you marginally out of the pose, and exhalations will create space for you to deepen. When you’re in a seated twist:
Use inhalations to reestablish height up your spine
Use exhalations to twist deeper naturally—don’t force
Breath and Reclining Twists
Next time you’re neck deep in a pool or bathtub, notice how your full inhalations buoy you out of the water, while exhalations sink you deeper. The same experience applies when you’re on your back in a twist:
Feel the inhalations unwinding you slightly
Use the exhalations to settle even deeper to the floor
Next time, we’ll look at how the breath interacts with holding backbends and forward bends.
We’ve been looking at how your breath supports your movement in your workouts—see “The Right Breath for Now” and “Breath to Support Movement.” You may be most familiar with watching your breath in your yoga practice, especially as many teachers cue your inhalations and exhalations. Here’s the thinking behind this cueing.
Generally, we use inhalations to help as we lift things. Consider the instructions, “Inhale, lift your arms,” “Inhale, grow tall,” “Inhale, rise up.”
Notice your next few breaths come in, and you’ll probably feel this lifting energy through your chest, and maybe in your belly. As your lungs inflate, your ribs expand outward and upward. Moving your arms up or lifting your torso up then naturally follows this rising energy—what we’d call prana.
Conversely, exhalations often help as we lower things: “Exhale, hands to your heart.” “Exhale, hinge at your hips.” “Exhale, lower to the mat.” On the other side of the breath, exhalations help you settle down and in. Watch your next few exhalations, and you’ll feel this movement through your chest and belly. It’s a release in your diaphragm that can be assisted by light contraction through your core muscles. This sensation of downward-moving energy is called apana.
On the Mat
Pay attention to the cues your teacher issues, and you’ll see this pattern at play. At home, experiment: try inhaling as you lift, and exhaling as you lower. Then try breaking the pattern and see how that feels. These aren’t hard-and-fast rules, and consciously testing them will help you stay present and engaged in the interplay between breath and body.
In my last post, “The Right Breath for Now,” I posed a series of questions to help you observe how your breath coordinates with your movement, both during your workouts and in your yoga practice. This observation is a lifelong practice—once you get really curious about your breath, you need never be bored again! There’s always something interesting to watch, and the more you pay attention the more you’ll find fascinating subtleties in every breath.
This observation gives you baseline data about how your breath operates to support your activity. With this in hand, you’ve got a target to return toward when your breath gets out of rhythm. Keep watching!
Here are some ideas about how the breath can support you as you move in your workouts.
Use exhalations on exertion. Let your exhalations give you some extra oomph when you are pushing, lifting, or swinging. Exhalations help you engage through your core, especially your abdominal and pelvic floor muscles. These help support your spine and pelvis so you can better send power against the ground or the weight, or send power through the racquet or the club.
If you get a side stitch, reset your breathing pattern by varying which foot hits the ground or strokes down when you start inhalation and exhalation. That is, change from right to left, or left to right. This repositions your diaphragm on impact and can alleviate the stitch.
Use your breath to gauge exertion. At an easy warmup and cooldown effort, nasal breathing should be comfortable; at harder efforts, it may not.
Listen to your body—literally. If your breath is loud or wheezy, ease up. Look for a regular rhythm that helps you feel controlled and steady.
Your yoga teacher talks a lot about the breath, because breath is, obviously, critical to your survival, and even defines your life. You may have found yourself practicing breath exercises in class—applying a ratio of inhalation to exhalation, for example, constricting your throat to create an ocean sound (ujjayi), or exhaling forcefully while pumping your abs like bellows (kapalabhati). Just like lifting weights are a means to an end, making your muscles strong so you can use them as you like, these exercises train you to strengthen and control your breath so that you can always find the right breath for now.
The beauty is that you probably already know what to do. These questions will help you discover the right breath—let them be a starting point to your self-study—and in my next posts I’ll add some suggestions.
In Your Workouts
When you walk, run, cycle, or swim, which foot hits the ground or pedals down, or which arm is raised, as you begin your inhalation?
Which is moving down as you begin your exhalation?
Are these the same?
How many steps or strokes are you taking on an inhalation?
How many on an exhalation?
When you lift weights or swing your racquet, stick, or club, are you inhaling or exhaling?
How forceful is this breath?
Are there times when you hold your breath?
In Your Yoga Practice
How does your breath move in the space of your body when you rest on your back?
On your belly?
How loud is your breath at rest?
How loud is your breath when you work—in standing poses, balance poses, or core exercises?
How long does your breath take to come in?
How long does your breath take to go out?
When you lift your arms, do you prefer to inhale or exhale?
Last week, while teaching a five-day intensive for teachers interested in working with athletes, I spent a lot of time talking about “the gauge.” How nice it would be, I said, if as teachers and coaches we could glance at a panel that would tell us how the students and athletes are doing. Are they redlining? Are they at a level of effort enough to induce positive change in the body? Are they snoozing?
Hitting the sweet spot—finding the middle that Goldilocks looked for: not too hard, not too soft, but just right—is best for growth. We see this in sports training and in asana practice. You have to have enough stress to encourage the body to adapt, but apply too much stress and the body will break down instead of building up. We want the porridge to be not too hot, not too cold, but just right.
Yet none of us have an externally readable gauge. Sure, you can measure your heart rate or power, and your teacher or coach can see the tells of over-efforting: a grimace, a gritted jaw. Ultimately, however, it’s up to you to choose the poses and workouts that will challenge you enough for change but not enough for corrosion or crisis.
Happily, age is an advantage. With a history of sports injuries or muddling through unproductive training cycles, you have the intuition to read the gauge from the inside. Your breath is your best tool—and that’s what I’ll discuss next time.
Do you want to include more yoga in your day, but feel pressed for time? Here’s a simple—but not easy—routine that will add some yoga-inspired moves to an act you perform daily: donning your shoes.
Side note: I wrote a piece about this routine for Runner’s World, “Warm Up While You Lace Up.” When the print copy of the magazine arrived, I proudly set it on the kitchen counter, open to my article. My teenage daughter walked by and scoffed, “What? There’s an article here about how to put on your shoes?!?!?”