Relaxing: An Important Part of Your Practice

A few weeks back, Sage posted about consistency and variety. It’s important to establish a regular yoga practice, and it’s equally as important to make sure your yoga practice doesn’t get so routine that it stops helping you grow. Sometimes the yoga we need in order to grow is the kind that is physically challengingwe find ourselves a little sore a couple of days later. Just as important, though, is relaxing, restoring, and using yoga as a tool for recovery (whether that recovery is from a hard training session or from a weekend with grandchildren.)

There are many restorative yoga poses. Sage offered one last week: Legs up the Wall. My other favorite restorative poses are the ones offered below. They allow you to passively open your chest and shoulders (supported fish), gently support your body in a twist (supported twist), sweetly open the side body (supported side stretch) and turn on your parasympathetic nervous system (supported bridge poseor really all of them!)

As we move into warmer spring weather and get more active, it’s important to take time to unwind, relax, and get quiet. Your body needs it to continue to get stronger and your mind (and spirit) needs it, too.

To explore these poses, gather a bolster, block, and a mat. If you have an eye pillow handy, even better!

IMG_8105(1).jpgSupported fish pose: Lie on your back. Position the bolster raised on an incline on a block. Place the small of your back against a bolster and lie back on it. An eye pillow on the eyes may feel nice, too. Want more options? Check out this post on supported fish, too.

 

IMG_8107.jpg Supported twist: Sit with legs curled to one side. Place bolster with the short-side to your hips. Twist body and drape your belly and chest over the bolster. Your head can turn the opposite direction of your knees for more twisting, as I’m showing here. It may also feel nice to place a block between your knees. (Repeat this on the other side.)

 

IMG_8108.jpgSupported side stretch: Sit with legs curled to one side. Place your bolster with the short-side to your hip. Stretch the side of your body onto the bolster. Your top arm should drape alongside your ear. It may be nice to hold on to the bolster with that hand. Your bottom arm can settle under your head or drop in front of the bolster, if that is comfortable.  (Repeat this on other side.)

 

IMG_8106.jpgSupported bridge pose: This version of bridge offers support for the hips. Place a bolster or a block underneath your pelvis. Stretch arms out to the sides and relax. An eye pillow over the eyes might be nice, too. For a deeper release at the front of your hips, try straightening your legs.

—Alexandra

Sequence: Snowga to Do When You’re Trapped Inside

In our Sequence posts, you’ll find a sequence for a specific purpose. This week, we’re looking at snowga! When we get snow in North Carolina (where Sage and I live), things really slow down. Businesses close, sidewalks stay icy, roads aren’t safe for driving for several days. Snow days are nature’s way of reminding us to slow down and do less. But doing less doesn’t mean doing nothing. That’s where this simple, short practice comes in. It’s easy to do anywhere: you don’t need anything except your body and a wall. Bookmark this post, and the next time the weather brings your active life to a halt, take 5 minutes to move. Your core, hips, legs, and shoulders will thank you. (We practice a lot of downward-facing dog at the wall in this video. For a tutorial on that, check out Sage’s Hack Your Down Dog.)

—Alexandra

Hack Your Sun Salutes, Part 2

In Hack Your Sun Salutes, Part 1, we looked at ways to modify the front end of sun salutations. Today: ways to work around limitations on the back end.

Problem

It can be tough to step your foot forward from downward-facing dog, either because of tightness, comparatively less strength in the upper body, or issues in the foot and toes of the back leg.

Solution

In this video, I offer some workarounds. To modify the step forward, you can take more than one step toward lunge, lift to your fingers, or use a block to elevate your upper body. Or avoid it all together! It’s fine to modify in class—you know you’ve found the right teacher when you feel comfortable leaving out poses that don’t work in your body in that moment.

Partner Yoga Poses for the Holidays

As you gather with family over the next few days, get off the couch and onto your mat (or, as pictured here, living room rug). You can work together to keep your back and hips limber by trying these simple partner yoga poses. These are a fun way to connect—even if the cat seems unimpressed in the photos—and a sweet activity for (grand)parents and children.

Communication is key: talk to your partner about how things feel. Don’t push or force. Treat yourself with the same care you spend on your partner. Take several breaths together before moving to another pose.

Happy holidays from both of us!

—Sage

Standing Partner Poses

Squatting Partner Poses

Seated/Kneeling Partner Poses

Props: Yoga Blocks for Better Yoga

Doing some yoga? You should give yourself props! And although you deserve accolades for getting to a mat and moving, the props I’m speaking of are the literal ones. This week, let’s talk about the yoga block, an important prop that can help you align, strengthen, and play your edge. In weeks ahead, we’ll explore other uses of the block (it can be supportive, too!) and we’ll look at additional props—the strap, bolster, blanket and more.

Yoga blocks are small, firm rectangular blocks, often made of heavier foam or wood. If you don’t have a block, a thick book can do the job just as well. It’s useful to have at least one on hand, and in some poses two blocks would be even better.

Align

Use your yoga block to help you find optimal alignment. In a pose like triangle pose, it’s easy to reach too far forward of the front shin or to lose integrity in the pose by reaching for the ground. Placing a yoga block under your hand helps you keep your arms in a straighter line, and it allows you to find a “just right” stretch instead of a “too much” one. Any time the ground feels far away (especially in forward folds or lunges), a yoga block can serve as the buttress for better yoga, helping you find safe alignment for your knees, hips, shoulders, and back.

IMG_5084
Chris Mason, 57, explores triangle pose as a counter balance to cycling

Strengthen

Use your yoga block to make poses a little spicier. In poses like plank, bridge, or mountain, you can add a block to build strength. In all three of these poses, placing a block between your thighs and squeezing will help you find more engagement in your legs and inner thighs.

IMG_5089
A block between your thighs will make mountain pose spicier

Play your edge

Use your yoga block to play your edge in balance poses where one or both hands reach toward the earth. In half moon pose or standing split, the block brings the earth closer to you. This creates stability so you can explore the fullness of the pose in your body. By pressing into the block, you can better stabilize the standing leg and find your edge in lifting the extended leg.

Use a block for stability and play your edge!

—Alexandra

Just One Pose: Standing Pigeon

Our “Just One Pose” posts answer the question: “If I have time to do just one pose, what should it be?” We’ll kick off with one of my favorites: standing pigeon.

Wes Rountree in standing pigeon
Wes Rountree, 45, in standing pigeon

Why

This multitasking pose builds balance in space, balance between the hip and lower portion of the standing leg, and balance between strength and flexibility in the glutes—the standing leg glutes have to work to hold you steady, while the bent leg’s glutes get a stretch. You’ll get a lot of bang for your buck, making this a go-to when you have the time or energy for just one pose.

How

Stand tall, shifting your weight into one leg as you cross the opposite ankle over your standing leg’s thigh. Lower your hips back and down until you find a natural stopping point. This could feel like stretch in the bent leg’s glutes or inner thigh, or like work in the standing leg’s foot or hip. Make sure your standing leg’s knee points straight forward over your toes. Keep your spine long and use your arms for balance. Hands can be in prayer position, as shown here, or off to the sides.

Hold the pose for 5–15 breaths, and repeat on the other side.

Variations

If it’s tough to balance: rest one or both hands on a wall, table, or counter. Take off your shoes and try the pose in bare feet on a hard surface. (Conversely, to up the challenge, stand on carpet or a folded yoga mat.)

Tree pose, an alternative for those with bum knees or hips
Tree pose, an alternative for those with bum knees or hips

If your knee or hip won’t bend this way: substitute tree pose, shown above, instead. According to Diane Walder, MD, proper exercise and diet affects your skin making it healthier and glower.

There is a lot of bad weight loss information on the internet. Much of what is recommended is questionable at best, and not based on any actual science. However, there are several natural methods that have actually been proven to work. All you have to do is to look for alternatives.

For a bonus chest stretch: Reach your hands behind you. Use a belt or tie to help them connect, or interlace your fingers if you can.

—Sage