Happy (or anxious, or depressed, or crazy) Supermoon!

Posted by Bethany in Fitness, samskara, Uncategorized, yoga | Tagged | Comments Off
4May2012

SupermoonOnce a year, the full moon coincides with the moon’s “perigee” – its closest approach to Earth for the year. Many people lovingly (or not so lovingly) call this time of year the “Supermoon.” It will appear huge and bright in the sky. This year, the Supermoon officially begins at 11:35 p.m. this Saturday, May 5, and will be its absolute brightest around midnight.

What does this mean? Depends on YOU. Some people feel the effects of the full moon very strongly on their daily rhythms, emotions and even their appetite. This is especially true if you tune in to nature often. When we practice yoga, we tune into the vibrations and patterns of the world very strongly. Many yogis believe that, as yogis, they experience the effects of the moon stronger than others.

A common feeling during a full moon is anxiety. As the moon’s gravitational pull affects the water in your body, you can actually feel quite “full” yourself. In fact, the full moon, and especially the Supermoon, may make you feel overwhelmed. This can lead to a thought of, “How will I get it all done?” or, “What should I do next?” In this case, a great practice is to spend some time shedding unneeded items, feelings or to-dos in your life. You may clean out your closet, purge your email, or, in your practice, focus on detoxifying poses.

Ultimately, it is up to you how to spend this day. You may notice no difference in your feelings, and you may then just go about your practice and your life as usual. However, it is important to check in, note how you’re truly feeling inside, and look up at the full moon in the sky. Slow down. By noting your emotions and their patterns, you can become more fully aware of tendencies inside yourself.

The benefit? Well, aside from possibly getting rid of negative habits, you can at least blame any “episodes” of outburst on the moon. Yogis – always blaming the moon!

Juice Up your Up Dog!

Posted by Bethany in Anatomy, Fitness, yoga | Tagged , | Comments Off
30April2012

If you have ever taken a Power, Vinyasa, Anusara or Ashtanga Yoga class (or pretty much any yoga class in the U.S.), you’ve been introduced to the Vinyasa. Vinyasa literally translates to – despite many claims it means “to move with the breath” – “to place something in a specific manner.” Okay, so it’s not so literal. It’s nuanced, but this meaning is important. The more specific you become with your Vinyasa movement, the more toned your body becomes. Specifically, think about the all powerful movement from Chaturanga (a yoga word for plank pose with the arms bent) to “Urdhva Mukha Svanasana” … Upward Facing Dog. Get this move right, and you’ll be toning your triceps, shoulders, glutes, abs, muffin top and hammies all in one.

If you’ve been opting for Bhujangasana - or Cobra Pose – in your practice, start there. In fact, start there every practice. It is the best way to gently warm up your spine for the deeper variations yet to come. To come from Downward Facing Dog to Cobra:Cobra pose

  • Shift forward to plank pose (top of a push up) with hands shoulder width apart, fingers spread wide
  • With a flat body, slowly lower down onto your belly
  • Turn the tops of the feet (where shoe laces would be) down to the mat. Roll the shoulders back, inhale, and lift the chest forward.

Here are some important tips in your Cobra to do it right:

  • Press down through the tops of the feet as this protects the low back
  • Move the hands to about the center of the chest and press through the pads of the fingers
  • Keep the elbows bent. ALWAYS. Regardless of what the magazines show in glossy pictures
  • Keep the legs and pelvis on the mat
  • Pull the heart forward and the biceps back

Once you’ve warmed up with some Cobras, you are ready to try Up Dog. Here are the steps:Up dog

  • Shift forward to plank pose (top of a push up) with hands shoulder width apart, fingers spread wide
  • With a flat body, slowly lower halfway down and pause
  • Turn the tops of the feet (where shoe laces would be) down to the mat. Roll the shoulders back, inhale, and lift the chest forward.

Sounds similar, right? Kind of, but here are the important tips in your Up Dog to do it right:

  • Press down through the tops of the feet as this protects the low back
  • Move the hands to about the center of the chest and press through the pads of the fingers
  • Keep the elbows straight – this is a key difference. In Up Dog, the arms are strong like pillars.
  • Keep the entirety of the legs lifted off the mat, including the thighs and shins, another key difference
  • Pull the heart forward and the biceps back

Feel the difference? Now, here are some tips to keep your Vinyasa safe and strong:

In Chatarunga, keep the hips and elbows even. Keep the shoulders lifted at least as high at the elbows or, preferably, a little higher. We’ve all seen videos where people “dive” down into chatarunga, dipping the shoulders, but this is bad for the shoulders and elbows.
As you move from chaturanga to up dog, turn the feet over first. Turn them over one at a time, or roll over the tops of the feet at once. Do not roll the ankles out to the side to turn over, as this is bad for the ankles. Then, slowly begin to lift the shoulders up.

Keep lifting, release the glutes, pull the heart forward but the stomach in, press through the feet and lift, lift, lift! TA DA! Up dog