Yoga Insights

Yoga For Back Pain

2011-03-10T03:17:00.000-08:00

One of the biggest complaints I hear from my clients is that they have back pain. It is a major reason many people turn to yoga. Back pain can have any number of causes-weak muscles, tight muscles, an alignment problem, an injury. Often tightness or weakness in the neck or legs will manifest as pain in the lower back. The following videos were designed to address some of the more common causes of back pain. If your back pain is due to a new or old injury, DO NOT DO THIS SEQUENCE. The sequence is designed for the otherwise healthy person who feels moderate pain in the lower back. I take you through some basic core strengtheners, then finish with hip stretches ands twists. The idea is to bring the spine into alignment and keep it healthy and flexible. As always, because of time constraints I hold some of the poses for a very brief period, so if you'd like to hold the poses for longer please feel free to do so. If you have any questions about the poses or sequence, leave a comment here and I will try to address it.

How-To: Cow Face Pose Edition

2011-02-23T16:41:00.000-08:00

Gomukhasana, or Cow-Face Pose, is an excellent stretch for both the shoulders and hips, but it is a bit advanced. Before attempting it you should have at least some flexibility in the shoulders so you don't tear anything. I usually have my students warm up with a few shoulder rolls before attempting gomukhasana. These shoulder rolls are useful especially when coming out of the pose, when you should gently roll the tops of the shoulders upon releasing the hands. Beginners may want to attempt half of the pose at a time. That is, try working with the arms while seated cross-legged (sukhasana) or in a chair, then try getting the leg position correct while keeping the arms in prayer pose (the anjali mudra). Remember to keep the breath steady and focused, and be patient with your body.

To come into gomukhasana, begin seated with outstretched legs (dandasana). Bend the right knee, placing the foot on the floor. Bend the left knee and tuck it under the right leg on the floor. The knee should be directly in front of you with the left foot facing behind you. If you cannot bring the leg to this position, work on the hips little by little, and consider supplementing your practice with a variety of hip openers. Fold the right leg onto the left so the knees are stacked and both feet are facing the wall behind you. Keep both sitting bones connected to the floor the entire time. The pelvis should be neutral and grounded, with the spine lifting up from the hips. If you cannot get both sitting bones on the floor, spread the knees a bit, and again, consider adding more hip openers to your practice.

Once the legs are set up you can move up to the arms. A strap is a very useful prop here. If you don't have a strap a necktie or t-shirt can suffice. Lift the left arm straight above your head, perpendicular to the floor (holding the strap if you are using one) and bend at the elbow. Bend the right elbow behind you (see the above figures) with the palm facing away from the back. The elbow should be facing the floor, but if it does not completely face the floor, do not force the stretch. Work from where you are and let the muscles open up in their own time. Grab the strap with the right hand, then walk the hands toward each other up the strap. In the full variation of this posture, the hands clasp each other. If you are not there yet, work the hands closer and closer each time you perform this pose. If you don't have a strap or prop, face both palms toward the body and "crawl" the fingers up the back, trying to get the hands closer to each other each time. Close your eyes and notice the sensations in the back and shoulders. Hold this pose for 8-10 breaths, then switch sides.

Gomukhasana is a wonderful pose for stretching out the upper and lower body and leaves you feeling exhilarated and accomplished. Namaste.

Vinyasa Flow

2011-02-22T03:16:00.000-08:00

Welcome back! Apologies for the long delay between posts. Apologies also for the quality of the embedded video.

Today I wanted to give a brief intro to vinyasa, or flow yoga. In a typical vinyasa class, hatha yoga poses are linked together with a set series of poses. This is usually plank-chaturanga dandasana (four-limbed staff pose)-upward facing dog-downward facing dog. The whole sequence is often verbally abbreviated "chaturanga." Chaturanga, however, is an advanced pose that requires a good deal of upper-body strength. If you wish to incorporate vinyasa flow into your practice but don't have the arm strength required to perform chaturanga, I have included two alternative vinyasa sequences that can be done in place of chaturanga in any vinyasa class. One uses cobra pose, which is the perfect pose to strengthen the muscles of the upper back and arms to build up to chaturanga. The next variation uses knees-chest-chin pose, or ashtanga namaskara. My form is not perfect in the video, so please check out about.com's excellent description of the pose here.

Vinyasa flow is based on the Sun Salutation. If you have a home practice and want to make it more physically challenging, I recommend adding some Sun Salutations. Begin with a warmup on the floor, move on to some variations of the Sun Salutation, then perform your other poses. Once you are comfortable with the Sun Salutations you can add more vinyasa to your practice. I like to use the sequences in the video to connect between standing poses (and to flow into poses like pigeon.), usually holding a pose for 6-10 breaths, then spending 1/2 to 1 breath on each pose in the flow sequence. Enjoy the video, and stay tuned for more updates and yoga insights.

New Class Schedule

2010-11-08T04:33:00.000-08:00

Sad news-Inspired Life Studios in Long Branch, NJ has closed its doors. I've since had to re-order my life a bit, and as a result, the only class I will be teaching is TUESDAYS at 6 at Red Bank Holistic Learning Center. Cost is $8. Apologies for any inconvenience. I am still teaching private clients, so let me know if you are interested in private sessions.

-Melissa

Yoga and Christianity: OM

2010-10-18T11:10:00.000-07:00

This is the second article in my Yoga and Christianity series. As stated before, I am a practicing Catholic, and these articles are meant to be both an introduction to the philosophy of yoga and proof that that philosophy is not entirely incompatible with Christianity. Today we will discuss the sacred syllable OM.

Symbolism is the language of spirituality. And Language itself is of course a symbol-words symbolize concepts and things. In the Book of Genesis, God says “Let there be light,” and of course the light appears. The point seems to be that God didn’t have to do anything. He isn’t tinkering with photons or determining the speed that light will travel-He just has to say something and it is. The ancient authors of Genesis are saying something profound about both the nature of God and the awesome power of language. Mothers may tell their children “it’s just words” when a bully teases them, but both the bully and his victim know words have the potential to wield great power.

Saint John calls Jesus Christ the Logos, or Word. “In the beginning was the Logos, and the Logos was with God, and the Logos was God (John 1:1).” Christ is both the Thing (God) and the symbol of the Thing. Greek philosophers had long speculated on the concept of Logos, and early Church leaders like Justin Martyr used the Logos philosophies to bring people who were already familiar with these concepts into the Church.

Speaking of words and symbolism, one of the most familiar words to the yogi is “Om,” pronounced Aum. Words are the symbol of their underlying concepts, and yoga philosophy takes this a step further. Words can be symbols of other words. These symbolic words are usually only one syllable and are usually referred to as “seed sounds.” The word “Hatha,” as in Hatha Yoga, combines the seed sounds “ha” and “tha,” or “sun” and “moon.” The Sanskrit word for “sun” is of course surya, as in surya namaskar. Ha is the symbol of surya. In Hinduism and yoga philosophies you can find seed sounds for deities, abstract concepts, and more. Om is one such seed sound. Each of the chakras has a seed sound, and Om corresponds to the 6th (ajna) chakra, the Third Eye. The Third Eye is considered the “eye of knowledge” and “the teacher within.” It is our bridge between the physical and spiritual, between the bodily chakras and the crown chakra, which is not physical.

In yoga philosophy, the sound Om was literally the first thing. The vibrations of that first spoken Om emanated outward from the divine and led eventually to the created order. Sounds an awful lot like the Genesis account, in which the sound of God’s voice is the driving force behind creation, doesn’t it? Om is a profound symbol to meditate upon, and is the basic mantra of yoga, Hinduism, Jainism, and Buddhism. Even the short syllable “om” is broken down in such meditation into something like “ah-oo-um,” A-U-M. The three syllables within the syllable provide further meditation. They are seen as symbols of the Hindu triad Brahma-Vishnu-Shiva, of mind-body-soul, of creation-preservation-destruction. I would dare say it could be meditated upon as symbols of Father-Son-Holy Spirit.

Etymologically, Om may be related to the Hebrew word “Amen.” “Amen” is used to mean “verily,” “truly,” or “so be it.” “Om” is often part of longer mantras in which is has the same meanings. Because it is considered the sacred sound and the agent of creation, Om is sometimes said in yoga or Hinduism to be the name of God. In the Book of Revelation, Christ is referred to as “the Amen, the faithful and true Witness, the beginning of God’s creation. (Rev. 3:14)” In this context, Amen is a lot like Om, no?

This article is just a taste of the many meanings of Om. Only by meditating on the sacred syllable can we truly understand the symbolism contained in it. I encourage you, next time your yoga teacher chants Om in class, make the most of it. Chant along, feeling the vibrations of the word, knowing that one small sound can have a world of meaning. Namaste!

Current Class Schedule

2010-10-11T06:41:00.000-07:00

New Classes!

Monday: 6:00 pm Intermediate Level Hatha Yoga at Red Bank Holistic Learning Center, 10 River St., Red Bank, NJ

Tuesday: 9:00 am Beginner Hatha Yoga at Cedar Village Adult Living Community

12:00 pm to 12:50 Lunch Hour Hatha Yoga at Inspired Life Studios, 560 Broadway, Long Branch, NJ Inspired Life Studios

Wednesday

Thursday: 7:00 pm Vinyasa Yoga (level intermediate and up) at Inspired Life Studios 560 Broadway, Long Branch, NJ Inspired Life Studios

Friday

Saturday

Sunday

Triangle Pose

2010-09-28T12:13:00.000-07:00

Triangle is another basic pose that you will find in almost any yoga class. "Basic" does not necessarily mean "easy," however. If you do Trikonasana correctly, it should offer new difficulties each time-which is a good thing! Trikonasana, though it definitely tones the thighs, should be thought of as primarily a core pose. Your obliques get a workout, while the internal organs are massaged and the back lengthens and stretches out. These things will be even more apparent in Parivrtta Trikonasana, the Revolved Triangle Pose. This pose will force you to look at the world from a different perspective, something most of us haven't done since we were babies. It also may make you fall over. As long as you don't get injured, that's ok! Falling over is part of yoga. Make sure that as you reach for the heights in graceful balances and as you twist upside down in Parivrtta Trikonasana that you ground yourself through the feet-creating a stable base from which to soar from. Enjoy the next video as an intro to these fundamental poses!

Warrior I

2010-09-22T11:37:00.000-07:00

Virabhadrasana, or Warrior Pose, with its many variations, is a pose you are almost guaranteed to do at least once in a given yoga class. It tones the hips, thighs, calves, and ankles, and opens the chest while stretching the shoulders. In the following video I do the pose three times on each side, each time with a slightly different anatomical focus. Try to follow along and notice the different sensations in the body with each slight variation.

Yoga Before, During, and After Pregnancy, part 2

2010-09-18T10:12:00.000-07:00

Pregnancy is over within nine months, and those nine months are a time of challenge-the challenge of the ever-changing body, physical discomfort, mood swings, and fatigue. At the end is the biggest challenge of all, the actual labor. The person who practices yoga has the tools to deal with challenge, and can handle these nine months with assurance and calm. Even if she is unable for some reason to practice asana, the mother will benefit from a program of pranayama (2). Pranayama will bring prana to the baby and steady the mind of the mother (1). The breath is considered in yoga to be the link between body and soul, and it is in pranayama that this link is clearly demonstrated. Slow, steady breathing lowers the heart rate, reduces blood pressure, and activates the parasympathetic nervous system, suppressing the “fight or flight” response (2). Even those unfamiliar with yoga will know that breath control techniques are helpful during labor. The Lamaze Technique is a well known method that doctors teach women to take advantage of the breath as the link between mind and body to reduce pain during labor. Pranayama is not just helpful during labor. It can be used to calm the mind during pregnancy and after, and is prescribed to help with everything from uterine prolapse to constipation (3).

Meditation is a critical component of yoga and exponentially beneficial during and after pregnancy. A disciplined commitment to meditation will help keep the body’s internal clock regular, ensuring the new mother gets the sleep she needs and is awake and energized when her child needs her. Meditation turns the mind inward, making the meditator acutely aware of her flow of thoughts, enabling her to get rid of destructive or unwanted thoughts (2). Regular meditation can also balance hormones, lowering levels of the stress hormones cortisol and adrenaline. This has the effect of lowering stress and connecting mother to her unborn baby (1). Because meditation has been shown to lower heart rate and blood pressure (Murphy and Donovan, The Physical and Psychological Effects of Meditation, IONS, 1999), it can potentially lower the risk of pre-enclampsia and preterm brain damage (4). Meditation’s most enticing benefit as the due date approaches is it’s ability to “switch on” the brain’s natural painkillers. According to Deepak Chopra, “the brain [and nervous system in general] produces narcotics up to 200 times stronger than anything you can buy . . . with the added boon that our own pain-killers are nonaddictive. Morphine and endorphines both block pain by filling a certain receptor on the neuron and preventing other chemicals that carry the message of pain from coming in, without which there can be no sensation of pain, no matter how much physical provocation is present (4).” A regular meditation practice during pregnancy will keep the mother calm and heighten her pain tolerance for labor. After childbirth, the new mother should continue to meditate, which will keep her hormones balanced, staving off insomnia and depression (4). On a psychological level, meditation brings mindfulness to everyday life, “off the mat (2).” The ability to be present with each moment will bring a sense of fulfillment and appreciation, allowing the new mother to enjoy the brief period that her child is dependent on her.

Pregnancy is a special time and soon over. Yoga enables the pregnant mother to nurture her body and mind and create a supportive environment for the fetus. By incorporating yoga into her life, the pregnant yogini not only takes care of herself, but sets a good habit for life for herself and her child. In fact, children benefit from yoga too and are usually enthusiastic, so the yogini should introduce yoga to her children as soon as possible. There are even Mommy & Me classes for mothers and infants that facilitate parent-child bonding. Classes are especially beneficial because the student can meet other new mothers or pregnant women who will be a source of support. As previously stated, this essay is by no means comprehensive, but will hopefully have stated adequately just how useful yoga can be. A program of asana, meditation, and pranayama will advance the quality of life for both mother and child.

1. McCall, Timothy. Yoga as Medicine: The Yogic Prescription for Health and Healing. New York NY: Random House, 2007.

2. Swami Vishnu-Devananda.The Complete Illustrated Book of Yoga. New York, NY: Julian Press, Inc, 1988.

3. Swami Vishnu-Devananda. The Sivananda Companion to Yoga. New York, NY: Gaia Books Unlimited, 2000.

4. Chamberlain, David. Benefits of Childbirth Meditation http://www.calmbirth.org/benefits.html, May 21 2009.

Yoga Before, During, and After Pregnancy, part 1

2010-09-16T05:07:00.000-07:00

Yoga is a comprehensive system for achieving total health. It calms and focuses the mind, strengthens and heals the body, and can even lead to spiritual fulfillment. The asanas of yoga are much gentler on the body than traditional aggressive physical exercise. For these reasons, yoga is ideal for keeping mother and fetus healthy during pregnancy. A regular yoga practice will prevent back pain, excessive weight gain, and will make delivery easier. Pregnancy yoga is a huge topic, much too broad to be adequately covered in a three page essay, but this treatment can be considered a jumping-off point toward further study.

A regular yoga practice will not only prepare the mother for birth, it will also provide a loving environment for the child from the very beginning of its gestation. Physical fitness will lead to an easier delivery, and yoga not only can make you fit, but will also provide the ability to remain calm and in control of the situation during labor. A regular practice of pranayama and meditation teaches the yogi to live in the moment, embracing the present and all its effects. This is especially important for pregnant mothers, who will no doubt fear their upcoming labor and subsequent sleepless nights. Meditation especially is known to keep fear and discomfort at bay, so the meditator is able to face any eventuality with calm and equanimity. It is easy to see that regular meditation can make one a better mother.

Yoga can be helpful during pregnancy for the seasoned practitioner or the beginner. In fact, the more adept yogini may notice improvement in her asana form during pregnancy. This is because a hormone called relaxin is being secreted at this time, which loosens the muscles and ligaments (3). Because she may be more flexible than before, the yogini may try to push herself further than she should, which can lead to soreness and injury. It is best to work with a knowledgeable teacher who will guide the yogini in the poses appropriate for her condition. Relaxin continues to surge in the body for about three months after the birth, so the yogini must continue to be vigilant not to over-stretch even then (1). Injuries from overstretching can lead to inflammation of the joints that may never really go away. One of the most basic rules of yoga is to avoid over-exertion, and this is especially true for pregnant women. Bikram and other “hot yogas” are to be avoided because of the risks of dehydration and overheating (3).

Pregnancy is a time of rapid change in the body, and different asanas become appropriate as the body changes. If there is a high risk of miscarriage, asana may have to be avoided altogether. Pranayama and meditation can and should still be practiced, but pregnant women are advised to avoid kumbhaka, or breath retention, as well as rapid breathing such as Kapalabhati or Bhastrika (1). Slow, steady breathing is best, as the surge of prana is beneficial and the slow pace will slow the heart rate. After the first trimester, the yogini should avoid poses which require lying on the back or belly. Backbends stretch the linea alba, a fibrous structure separating the rectus muscles of the abdomen, which is already being stretched by pregnancy (3). Lying on the belly will become more uncomfortable as pregnancy goes on, so side-reclining variations of asanas should be adapted. Also to be avoided after the first trimester are vigorous twists as well as forward bends with the legs close together, which puts pressure on the uterus (3). Standing forward bends should be practiced with a concave back to avoid bringing the lower ribs too close to the uterus (1). In the second and third trimesters, sitting poses gain critical importance because they help open the pelvis to prepare for the birth. Padmasana, Sukhasana, and wide-legged forward bends are all beneficial (3). Standing poses and all poses that strengthen the legs are helpful as well because a strong foundation becomes vital as the baby grows. Having strong legs will enable the mother to carry the fetus in as much comfort as possible (1). Perineal exercises will tone and create elasticity in the pelvic floor, helping the muscles stretch fully during birth and return easily to their previous position. To tone the pelvic floor, the yogini can lie down and clench the muscles of the thighs and buttocks with the lower back pressed into the floor (3). Alternately, she can perform the mula bandha, or root lock, in which the muscles of the anus are squeezed for a few seconds then relaxed (3). After the perineal exercises, the yogini should do a gentle squatting pose to open the pelvis. Women in countries where squatting and sitting on the floor are more common tend to have easier births because squatting opens the pelvic area and strengthens the legs (3).

The further into pregnancy one goes, the more cumbersome she will feel. Poses will have to be modified to accommodate the extra weight and special concerns pregnancy brings. As previously mentioned, the legs should be wide apart in forward bends. The hands can be used to maintain balance; for example, pressing the hands into the lower back during Surya Namaskar instead of raising them in Urdvha Hastasana, or leaning the arms on the front leg in Crescent Pose (1). Instead of leg raises to strengthen the abdomen, pregnancy sit-ups can be performed. To do them, one lies on the back, knees bent, feet flat on the floor, elbows behind the head, and crunches the left elbow toward the right knee, lowers down, then switches sides. This will keep the abdominals strong throughout pregnancy and hold the baby in proper position (3). Inversions are only recommended during pregnancy if the yogini is already used to practicing them. Modified shoulderstand against a wall or a half-headstand, with the knees bent and feet on the ground, can be performed instead of their more vigorous counterparts. These poses rest the lower back and legs, and ensure the womb reverts to its proper position after birth (3). Again, inversions should only be practiced if one is already familiar with them, and only as long as they are comfortable. It will be nearly impossible to perform headstand or shoulderstand in the latter stages of the third trimester. Supta Badha Konasana is also valuable for opening the pelvis, and can be modified by either lying back with the feet together, lifted a few inches from the ground, against a wall, or, alternately, props such as bolsters and pillows can be used to keep the upper body at an incline. This prevents compression of the vena cava, a vein that runs on the right side of the body and delivers blood back to the heart (3). Side Savasana is the pregnancy modification of Savasana. It is done by lying on the left side (again to reduce compression of the vena cava) with a pillow or bolster between the legs (1). A pillow under the head will add to the relaxing effect of this pose.

I know this has been a long post. Tomorrow I will post the much shorter Part 2

Current Class Schedule

2010-09-16T04:50:00.000-07:00

This is my current teaching schedule. It is pretty sparse right now but I will be adding at least one class in Red Bank (beginning Monday nights in a couple of weeks), possibly more. Please email or put something in the comments if you are interested in these classes. My Tuesday lunch hour class is also in danger of being cut due to lack of interest, so come by if you can. Lastly, if you are interested in classes but none of these listed times are convenient, let me know. I am looking to add more classes to my roster but need to know when potential students are able to come. If you are interested in private one-on-one sessions in your home and live in Monmouth County or New York City, please contact me for rates.

Tuesdays and Thursdays in locations in Monmouth County, NJ

Monday:

Tuesday: 9:00 am Beginner Hatha Yoga at Cedar Village Adult Living Community

12:00 pm to 12:50 Lunch Hour Hatha Yoga at Inspired Life Studios, 560 Broadway, Long Branch, NJ Inspired Life Studios

Wednesday

Thursday: 7:00 pm Vinyasa Yoga (level intermediate and up) at Inspired Life Studios 560 Broadway, Long Branch, NJ Inspired Life Studios

Friday

Saturday

Sunday

Yoga for Dancers

2010-09-01T08:07:00.000-07:00

New YouTube video! This time I've decided to focus on yoga for the dancer. I have been dancing on and off my whole life, since my first ballet class at the age of 3. I've taken classes in ballet, hip hop, and jazz, and have performed with the FDU Devils Dance team and as a belly dancer in a recent short film. During my time dancing I saw numerous injuries occurring in my fellow dancers and noticed a decidedly unhealthy spirit of competition in the dance world. The solution, of course, is yoga.

Yoga's principle of ahimsa, or non-violence (perhaps better translated as "un-violence," a refraining from all forms of harm) is the watchword here. When we practice ahimsa toward ourselves, we respect the limitations of the body and do not push ourselves to the point of injury. We can also see how feelings of competition with others lead to our own unhappiness. When we practice ahimsa toward others, we do not wish to see them harmed, which leads to the yogic principle of mudita, or taking delight in the virtue of others. It's pretty much the opposite of schadenfreude. Maintaining the equanimity of mind that yoga brings can help the dancer safely navigate a world of competition.

The following video is a very basic series of poses for the dancer. I've heard some ballet teachers specifically recommend NOT doing yoga because there is so much work in parallel that there is a fear dancers will lose their turnout. I've included two poses done with turnout here (vrkasana and eka pada rajkapotasana) to demonstrate that yoga can indeed be used to improve turnout, but there are also plenty of parallel poses as well. In order to prevent injuries and maintain healthy joints, the hips should be worked from ALL positions-turned out, turned in, and parallel. Doing yoga can bring balance to dancers' hips that may be tight from being constantly turned out. I've included poses here designed to strengthen the core, build balance, and stretch the hips; all things that are imperative no matter what style of dance you do. All my videos are ten minutes long so I can put them on YouTube, but please feel free to hold the poses for longer than I do here. I also recommend doing a full warmup and a few sun salutations to build heat in the body before performing the sequence below. Namaste!

Yoga and Christianity: Namaste

2010-08-18T09:16:00.000-07:00

Human beings have an innate desire and perhaps need of ritual. I provide ritual in my yoga class-outside of any religious context-and sate my own need for ritual in the Catholic Mass. Yes, this article is about religion, so if you are offended in any way please stop reading. I won’t hold it against you. I intend this to be the first article in a series.

In the mass, according to the Vatican II Council Fathers, Christ is present in four ways, as this article so articulately states it (I highly recommend both of Louie Verecchio’s articles on St. John Chrysostom’s Homily on the Holy Pentacost for any Catholics interested in learning more about the liturgy and the upcoming changes). He is present in the scriptures, congregation, in the priest, who acts in persona Christi at the consecration, and of course, in a very special way, in the Eucharist itself. During the Mass at key moments the priest will say “the Lord be with you,” to which the faithful reply “and also with you” or “and with your spirit,” more accurately. Beginning in 2011 or 2012, congregations in the United States will go back to saying “and with your spirit.” The congregation and the priest acknowledge that the same Spirit (as noted in the linked article, St. John Chrysostom plays with the relationship between “spirit,” lower case, and “Spirit,” as in the Holy Spirit) is in all present.

This reminds me very much of the Indian word Namaste, which I find myself saying often in my yoga classes. It means “the spirit in me bows to the spirit in you,” or “the Divine in me acknowledges the Divine in you.” Yoga sprang up in the Indus Valley millennia ago in an essentially Hindu context, but it can be seen as the philosophy that underpins Hinduism, Buddhism, and Sikhism-to varying degrees respectively, of course. To the Hindu, all beings share the same Spirit-Atman, and at Enlightenment the individual soul is reunited to the universal Atman. The “divine” that is meant in the term Namaste refers to Brahman, a concept that is too overwhelming to dive into in this brief article. Suffice it to say Brahman, in simplest terms, can be called “God.” The profound truth one supposedly understands at Enlightenment is that Atman is Brahman.

Now, of course, I’ve already declared myself a Catholic and as such do not subscribe to the belief in Atman, at least as Hindus understand it. Even as a yoga teacher, I do not feel the need to believe this, even if many of my students do. As a Catholic, I can see similarities and parallels between my religion and Hinduism that make me feel that yoga can be a philosophy for people like me as well. For instance, at the Eucharist, God joins himself physically to me. I can in a real sense say that “God is in me.” Any yogi, regardless of religion, would say the same thing. When I say “Namaste” to my class, I do not mean that I acknowledge that my students and I in any sense “share” a soul, but I acknowledge that they, like me, have a soul. We’re made of the same “stuff.” I acknowledge that there is something divine in them (a “divine spark” if you want to bring Kabbalah into this) that my own soul can see, and I bow before that divine spark in awe and humility. Namaste.

Yoga for the Hips

2010-08-12T10:01:00.000-07:00

One of the main reasons people turn to yoga is that they are experiencing back pain. Pain or tightness, especially in the lower back, is extremely common, and fortunately is something that the specific stretches prescribed by yoga can alleviate. Yoga teaches the interconnectedness of the body and its different muscles, tendons, ligaments, joints, and bones. Discomfort in one area of the body can (and in the case of areas like the back, usually is) caused by a problem in another part of the body. That part of the body is often the hips.

In our modern society we spend a lot of our time sitting-at a desk at work or at school, driving, at meals, etc. This is one of the reasons we also have poor posture, digestive problems, and yes, sore backs. The muscles at the front of the hips spend so much time contracted while we sit that they cause imbalances in the body. Sitting is a major cause of tightness in the hips, but it isn't the only one. When we experience certain emotions, we tend to reactively tense up certain muscles. Personally, I store my tension in my jaw. After a stressful day I always notice that my jaw is clenched and my neck hurts. For many others, especially women, this tension is stored in the hips. It is not unusual for people to experience long-buried emotions and even cry when they finally let go of the accumulated tension in the hips in yoga class. It is almost as though the emotions themselves are stored in the hips, and the release of the muscle is cathartic emotionally.

The following video is a brief practice designed to open up the hips from every angle. Performing the asanas I lead you through in this video a few times a week will bring noticeable improvements to your posture and may help improve digestion, alleviate back pain, and release old emotional patterns that no longer serve you.

Master Class: Yoga for the Core

2010-08-06T15:22:00.000-07:00

A few months ago I posted Yoga for Abs and have had some requests for a follow-up. Well, here it is! Below are the original video and a newer one with some different poses. In yoga you often use the core (the inner and outer abdominals, inner and outer obliques, pelvic floor, and lower back muscles) in poses that at first glance would appear to have nothing to do with the core. I designed the sequence in the second video with that in mind. Although the poses are generally ab-oriented, they teach you how to use the abs in motion, which is helpful for all yoga asanas. I also instruct you to use the bandhas, which is truly the secret to engaging the deeper muscles of the core, including the transverse abdominus, which acts like a natural corset. If you don't understand the use of bandhas, click on the word above for about.com's explanation.

Yoga Etiquette

2010-07-07T10:05:00.000-07:00

There are no "rules" in yoga, but there are basic points of etiquette that you will be expected to follow in most yoga classes. Here are a few things to remember when taking yoga class:

Take off your shoes- On cold days I allow my students to keep their socks on for the first few minutes of class, but eventually you are going to need to be barefoot. Yoga works the tiny muscles of the feet and ankles and these muscles cannot be reached when you have shoes on. Being barefoot keeps you connected to the earth and evokes memories of grass between your toes during childhood summers. Plus, if you're using a borrowed mat, it's rude to step all over it with your dirty shoes. Speaking of which-

Clean your mat-Especially if the mat belongs to the studio. This is non-negotiable. Many students do forget though, so if your teacher reminds you to wipe down your mat, she's not trying to be rude. A lot of students use a studio's mats which can lead to a proliferation of bacteria.

Turn off your phone-Honestly, I'm not sure why this is still such a problem. If you are waiting for an important call, don't come to class. It is extremely rude to answer a phone during class, but it's also rude to send text messages or check your email, things I see happening in class every day. Even celebrities do it. Jessica Biel was reportedly asked to leave a West Hollywood yoga class for using her Blackberry. Respect your fellow students and teacher-turn your phone off and forget about it until class is over.

Listen to the teacher-This covers a number of things. Sometimes my students flat-out don't do what I'm asking. It is often a problem of something not "connecting," in which case I have to modify my cuing until it does connect with the student. Often, though, it is a case of the student misguidedly desiring a better workout. For example, during Urdhva Prasarita Padasana, I tell my students to make each movement take 2 full breaths, but invariably I see 3 or 4 people doing several movements per breath. This may make them feel like they're doing more, but they're actually cheating their abdominals out of a workout by bringing the back and legs into the movement. In a mixed-level class I will give a few options per pose so that those who need a better workout can do a more advanced modification. That is fine. Doing what you want despite what the teacher is asking, however, is not.

Come in on time, and don't leave early-Period. Respect your teacher and fellow students by honoring the commitment to being on time. One of the biggest complaints teachers have about their students is that many people leave during Savasana. Most yogis will tell you that Savasana is the most important part of class, but many students have a hard time believing that. All I can say is PLEASE respect your fellow students who are trying to relax. It is extremely distracting to hear mats being rolled, jackets zipped, and doors opening and closing while you are trying to deeply relax. If you must leave early, let your teacher know before class that you'll be leaving early, then leave before Savasana.

Current Class Schedule

2010-07-07T10:01:00.000-07:00

Current Class Schedule

The schedule has changed yet again. No more classes in Red Bank for the summer. Classes will resume in the fall. 7 am class at Inspired Life Studios is also cancelled.

I also have several private clients and my rates are very reasonable. If you are interested in private sessions, please leave a comment here and I promise to get in touch with you.

In Spirit Living is now Inspired Life Studios. Classes are now 100% Donation Based!

Tuesdays and Thursdays in locations in Monmouth County, NJ

Monday:

Tuesday: 9:00 am Beginner Hatha Yoga at Cedar Village Adult Living Community

12:30 pm to 1:30 Lunch Hour Hatha Yoga at Inspired Life Studios, 560 Broadway, Long Branch, NJ Inspired Life Studios

Wednesday

Thursday: 7:00 am Beginner/Intermediate Hatha Yoga at Inspired Life Studios, 560 Broadway, Long Branch, NJ

6:00 pm Chakra Yoga (level intermediate and up) at Inspired Life Studios 560 Broadway, Long Branch, NJ Inspired Life Studios

Friday

Saturday

Sunday

Classes at Chisel Personal Training in Middletown to resume when interest resumes. Anyone who wants to take yoga with me in Middletown should let me know what days work best for them.

Anyone in New York City (Manhattan, sorry Brooklyn!) who is interested in private, in-home classes, should contact me for rates.

Bedtime Yoga

2010-06-28T11:44:00.000-07:00

One of the reasons yoga has become so popular in the West is that we are a chronically stressed-out society, and yoga has the power to obliterate stress. Not only does stress lead to inflammation in the body, which can cause a whole host of diseases and physical problems, but it saps the energy and upsets your body's circadian rhythms. This in turn can lead to more inflammation, more health problems, and consequently-more stress. Yoga can help you break this stress cycle and rest the body's natural rhythms. Performing asanas, pranayama, and meditation affect the biochemical responses of the body. Catecholamines, the hormones released by the adrenals in response to stress, as well as neurotransmitters such as epinephrine and norepinephrine are reduced, while "feel good" hormones such as oxytocin receive a boost (source: WebMD). There are studies going on right now about yoga's effect on insomnia, but the anecdotal evidence is already overwhelming. Yoga is one of the first things a doctor will recommend to curtail insomnia.

The following sequence is meant to reduce stress and help you ease into a deep sleep. You can also do this sequence as the last ten minutes of a more energizing practice as a cool-down. Feel free to stay in Viparita Karani (Legs-Up-the-Wall Pose) and/or Savasana (Corpse Pose) for as long as you'd like. They are very passive poses that are meant to be held for a while. If you practice this right before bed, you may very well fall asleep in Savasana.

Current Class Schedule

2010-06-28T11:41:00.000-07:00

The schedule has changed yet again. No more classes in Red Bank for the summer. Classes will resume in the fall.

In Spirit Living is now Inspired Life Studios. Classes are now 100% Donation Based!

Tuesdays and Thursdays in locations in Monmouth County, NJ

Monday:

Tuesday: 9:00 am Beginner Hatha Yoga at Cedar Village Adult Living Community

12:30 pm to 1:30 Lunch Hour Hatha Yoga at Inspired Life Studios, 560 Broadway, Long Branch, NJ I nspired Life Studios

Note that the time of my Tuesday class at Inspired Life Studios has changed!

Wednesday

Thursday: 7:00 am Beginner/Intermediate Hatha Yoga at Inspired Life Studios, 560 Broadway, Long Branch, NJ

6:00 pm Chakra Yoga (level intermediate and up) at Inspired Life Studios 560 Broadway, Long Branch, NJ Inspired Life Studios

Note that the time of my Thursday class at Inspired Life Studios has changed!

Friday

Saturday

Sunday

Classes at Chisel Personal Training in Middletown to resume when interest resumes. Anyone who wants to take yoga with me in Middletown should let me know what days work best for them.

Anyone in New York City (Manhattan, sorry Brooklyn!) who is interested in private, in-home classes, should contact me for rates.

Yoga for the Lower Body

2010-06-23T07:38:00.000-07:00

Summer is officially here! If you are still worried about how you look in a bikini, stop it! You're beautiful. However, if you want to quickly tone up your lower body, try my yoga sequence below. It's divided into two videos (sorry!) but they're really just one cut in half, so go right from part one to part two. The sequence hits all parts of the legs and rear, stretching and strengthening so you don't bulk up but merely gain strength and tone. Strengthening the legs protects the knees, so make sure as you do this sequence that the knees are actually in alignment so you get maximum protection for them.

Yoga in a Chair

2010-06-15T17:28:00.000-07:00

Sometimes I wake up and can't find the motivation to do a whole yoga practice. When that happens, I don't force myself, but I do try to find time to stretch throughout the day. What if you are in the same boat but sit at a desk all day? Simple. You do yoga at your desk. The following video leads you through a sequence you can do without ever having to leave your chair. If your co-workers look at you funny, so what! It's for your health.

This sequence can be helpful for anyone with limited mobility as well. Simply adapt it for your needs. If you are a paraplegic or something, skip the leg work. Adapt the sequence for your individual needs. All that is required is a chair (which can be a wheelchair) and a strap, but the strap is optional. How easy is that? In just 10 minutes you can loosen up from top to bottom without having to even get up.

Current Yoga Schedule

2010-06-05T16:02:00.000-07:00

My schedule has changed!

In Spirit Living is now Inspired Life Studios. Classes are now 100% Donation Based!

Mondays,Tuesdays, and Thursdays in locations in Monmouth County, NJ

Monday: 6:00 pm Mixed Level Hatha Yoga at Spa & Bodywork Market, 10 River St. Red Bank NJ http://rbhlc.com/

Tuesday: 9:00 am Beginner Hatha Yoga at Cedar Village Adult Living Community

12:30 pm to 1:30 Lunch Hour Hatha Yoga at Inspired Life Studios, 560 Broadway, Long Branch, NJ Inspired Life Studios

Note that the time of my Tuesday class at Inspired Life Studios has changed!

Wednesday

Thursday: 7:00 am Beginner/Intermediate Hatha Yoga at Inspired Life Studios, 560 Broadway, Long Branch, NJ

6:00 pm Chakra Yoga (level intermediate and up) at Inspired Life Studios 560 Broadway, Long Branch, NJ Inspired Life Studios

Note that the time of my Thursday class at Inspired Life Studios has changed!

Friday

Saturday

Sunday

Classes at Chisel Personal Training in Middletown to resume when interest resumes. Anyone who wants to take yoga with me in Middletown should let me know what days work best for them.

Anyone in New York City (Manhattan, sorry Brooklyn!) who is interested in private, in-home classes, should contact me for rates.

Cross-Training: Yoga for Runners

2010-06-05T14:06:00.000-07:00

Yoga is often used as a system of cross-training, and it especially compliments running. Runners usually are already in excellent cardiovascular condition and have strong legs, but often they neglect the upper body and core. Having a strong core is imperative for getting the most out of your run and yoga can help develop a strong yet supple center. Running also creates a lot of stress in the joints which can be alleviated with the slow, rhythmic stretches of yoga.

One of the main benefits of yoga is that it teaches you to listen to your body, to be in touch with the subtle cues that your body is constantly giving you. People often notice that there are imbalances in their bodies after a few yoga classes. Muscles that are supposed to be working are weak, their function overtaken by nearby muscles, which in turn become too strong. Running with these imbalances can lead to tight, brittle muscles at best and injuries at worst. Working on these imbalances through yoga can conserve energy that was being wasted on tight muscles, making your running workout feel that much easier.

Yoga is considered a precursor to seated meditation because when performing yoga postures (asanas), the yogi focuses his gaze on a fixed spot or drishti (literally "gaze"). This develops dharana, or concentration, described by Patanjali in the Yoga Sutras as "the binding of consciousness to a single spot." In the classical, eight-limbed system of yoga described by Patanjali, the last three limbs are dharana, dhyana-meditation, and samhadi-Enlightenment. By developing dharana, we can move onto dhyana. Adding a few sessions of yoga per week into your normal running routine will teach you to incorporate dharana while you run. You can do this by focusing on an outside drishti, or by making your "drishti" your breath or even your body's subtle cues.

In the following video, I lead you through a ten minute sequence that will strengthen the upper body and core and stretch out the lower body. Feel free to learn the poses first and hold them for longer than I do in the video. Do this sequence only after a proper warmup. After all, the goal here is to prevent injuries, not cause them. Do a few Sun Salulations before the workout, and lie down in Savasana for a few minutes afterward to center yourself. This particular workout is meant to be done at a different time than your run-either on alternating days or at a different part of the day than right before or after running.

Part 2 contains poses you can do at the same time as your run. Pre-run poses are Virabhadrasana I and II (see Yoga Journal's description of the poses here and here). They'll warm up the legs and develop focus. Post-run poses are Baddha Konasana (Yoga Journal describes it here) and Supine Baddha Konasana, or the goddess pose to relax the body and lengthen shortened muscles.

Downward Dog, again

2010-05-27T11:09:00.000-07:00

It may seem like a bit much to dedicate two posts in as many weeks to one pose, but every day I see people doing it wrong and feel the need to do my part to stop it!

In Downward Dog, most people "get" the legs. They stretch, you feel it, you know you're doing it right. The upper body is where problems occur in this pose. In any good yoga sequence, the back should be moved through its possible range of motion-bending laterally (side to side), backward, forward, twisted, and inverted (upside down). Downward Dog is the ideal yoga pose because it combines a forward bend with an inversion (you are upside down, after all), with, perhaps surprisingly, a back bend. Many, many people bend at the shoulders in this pose and thus are unable to appreciate that backbend until they let go and allow the shoulders to release.

When doing this pose, you want to feel as if the upper back is in a backbend, and to do this you must allow the chest to sink toward the floor. The shoulder blades then slide down the back (technically up, toward the hips, which are in the air). If your shoulder blades cannot easily move onto the back, something is wrong in your alignment. Probably, the hands are rotated inward so the elbows are rotated out. This causes the protrusion at the top of the arm bone known as the lesser tubercle to grind against the coracoid process, the hooked part of the shoulder blade. As you can imagine, this can damage the shoulder joint, leading to nerve damage or other injury. To avoid this, make sure that the hands are shoulder distance apart, fingers spread. You want the middle fingers to be pointing directly forward or slightly rotating outward toward the corners of the mat.

Another mistake I often see in Downward Dog is lifting the head. Do NOT do this! I read a horror story of a woman who kept her head lifted in Downward Dog and somehow nicked her carotid artery, causing a stroke. Seriously. Even if it doesn't cause a stroke, lifting the head in Downward Dog can easily cause friction between the cervical vertebrae or between the C7 and T1 vertebrae, which can lead to all sorts of health problems down the road. I usually tell my students to drop their head in Downward Dog, but many teachers would say that you shouldn't drop, rather hold the head up in line with the shoulders to maintain spinal integrity. Either is valid since the point is to not lift the head. In fact, you could even do the pose with a block or some stacked pillows under your (fore)head for support. This variation is said to relieve menstrual pain and migraines.

To learn the basics of the pose, check out my other blog post on the subject. I explain how to get into it and demonstrate in a short video with my student Marion. Now get out there and do some yoga!

citation: wikipedia.org and yogajournal.com

Props and Modifications

2010-05-26T12:29:00.000-07:00

Alignment is very important in yoga. A few millimeters could be the only difference between a healthy muscle or joint and a major injury. The problem is that every body is different, and one person may need to adjust a centimeter to the left, and another to the right. Fortunately, most people can determine if they're off-balance enough to injure themselves and can adjust. Every asana has variations and modifications-one of those variations is the proper one for you.

One of the best ways to achieve proper alignment in yoga is through the use of props. Straps, blocks, blankets, bolsters, foam rollers, and even special yoga strap walls are used in many yoga classes to achieve perfect alignment and/or modify the poses. In the following video, I demonstrate how props can be used to achieve Eka Pada Rajkapotasana-aka One-Legged King Pigeon Pose, or just pigeon pose. Pigeon pose requires a lot of flexibility in the legs (it's a prep pose for Hanumanasana, the yoga split) and proper alignment in the upper body. Using a folded blanket, 2 blocks, and a strap, I demonstrate how to modify the pose to get the proper alignment. Unfortunately there is no substitute for flexibility though, so if you don't feel ready to do the pose, wait until you do. If you are almost there but not quite, adding extra blankets for height under the hip and knee should help you get deeper into the pose.

As always, only do this pose once you're properly warmed up. A few rounds of sun salutations after a basic warmup, followed by leg stretches should help. The best leg prep for pigeon pose in my opinion is "rocking the baby pose." To do this, sit with the legs straight out in front of you, then lift the right leg, holding onto the foot with the right hand and the knee with the left hand. Then rock it from side to side as if you were rocking a baby, then switch sides. This will stretch the piriformis muscle that gets worked in pigeon pose.

Anuloma Viloma

2010-05-22T11:15:00.000-07:00

Anuloma Viloma. Sounds exotic, no? It is a pranayama, but if often taught with kriyas or cleansing exercises for its detoxifying properties. Its alternate name is Nadi Shodhana, or Nadi purification. If you've checked out my other videos or done research into yoga philosophy, you know nadis are channels that prana runs on. This breath technique cleanses them, enabling energy to flow freely.

Healthy breathing is done through the nose, not the mouth. This cleanses and warms the air that comes into the body. If you take a moment to notice your body and your breath, you might notice that air comes in more easily through one nostril than the other. I always joke with my classes that people who do cocaine know this principle well! According to yoga philosophy, your dominant nostril will switch off every hour and a half if you are healthy. If one nostril stays dominant too long, that's not healthy. Anuloma Viloma causes both nostrils to breathe evenly; no one nostril is dominant. In this video, we do 4 rounds. For the full effect, you should do more than 4 rounds, but this is a good place to start. Try to breathe slowly, even if you breathe more slowly than I do in the video. Afterward, take a few slow, deep breaths through both nostrils to feel how neither one is dominant; that the body is in equilibrium. Build up to 10-20 rounds and you will notice an amazing feeling of vitality that this pranayama imparts.

Pranayama

2010-05-21T10:11:00.000-07:00

Pranayama just may be the most important component of the yoga practice. It is used to oxygenate the blood and bring prana, or energy/chi/life/breath into the body. Pranayama refers to breathing exercises, some of which are done on their own and some of which are used to complement the postures. Yoga is often called "meditation in motion," and in meditation there is usually one thing that the mind focuses on in order to still the thoughts. In yoga, that "one thing" is the breath. According to the Hatha Yoga Pradipika, an ancient text on yoga, "When the breath wanders, the mind is unsteady, but when the breath is still, so is the mind still."

I've begun here with yogic three-part breathing, or Dirgha Pranayama. This pranayama teaches you to get the most out of your breath. When people try to take in a lot of air, they tend to gulp it in and rapidly expand the ribcage. This doesn't actually take in much more air and can lead to injuries (and you really don't want to have to tell people you injured yourself breathing!). Dirgha Pranayama will teach you to take in the most air without compromising your body. In the interest of time, in the video I teach the breath as 1)chest breathing, 2)thoracic breathing, and 3)diaphragmatic breathing. When I do this with students I would then reverse it, and try to have them breathe first to the belly, then the ribs, then the chest before integrating them all. In the video we don't reverse it, just integrate, so if you feel it would be helpful you can reverse the order before the integration. I begin with very shallow chest breathing, and every time I do this pranayama in class someone mentions that this is how they breathe naturally. Doing the three-part breath will help you to avoid that. Once you realize how revitalizing it is to take deep healthy breaths, you won't want to breathe shallowly ever again.

The second pranayama in the video is Ujjayi Pranayama, or Victorious Breath. It is a bit more advanced than the three-part breath and may take some time to master. Be patient. Once you have the Ujjayi Pranayama down you can perform it while doing yoga poses. The main indication that you are doing it right is the "ocean sound." Your breath should be loud and sound almost exactly like the ocean waves. Doing this breath at the beach in time with the ocean is an amazing meditative experience that I recommend.

The Warmup

2010-05-21T06:24:00.000-07:00

When working out, it is vitally important that you warm up properly in order to prevent injuries. When you begin yoga stretches, the body should be physically warm to get the most out of the stretch while preventing any tears in the muscles or fasciae. A proper warmup will get the blood flowing and produce that heat. In yoga, the center of the body is considered the body's furnace, equivalent to the metabolism, so it makes sense to warm up the center of the body. This is why Pilates classes begin with The Hundred, an exercise designed to warm the body by working the core. In yoga, the reason for this is that the center of the subtle body (the body's energy system of prana, chakras, and nadis) contains the agni, or fire of the belly, and the Third Chakra which is again related to heat and fire.

The following 5 minute video shows the basic warmup I do at the beginning of yoga class. It is designed to loosen the muscles, warm the core, and get you thinking about good alignment and moving with the breath. Do this or a similar warmup before getting into more difficult poses. Usually in my classes we warm up, then do Sun Salutations to get the heart rate up before moving on to strengthening poses and deep stretches.

Seventh Chakra

2010-05-21T06:00:00.000-07:00

The final main chakra is Sahasrara Chakra, the Crown Chakra at the top of the head. It is envisaged as a thousand-petaled lotus, and its color is white, because white is comprised of all the colors of the rainbow. All of the effects and benefits of the other chakras are encompassed in Sahasrara, considered the most subtle of the chakras, symbolizing pure consciousness. This chakra is no longer concerned with the "earthly" things of the lower chakras. In Kundalini Yoga, when Kundalini energy finally reaches the Crown Chakra, Samadhi-Enlightenment-occurs. Samadhi is considered union with God, full absorption in the Divine. Yoga is the philosophy behind major Eastern religions Hinduism and Buddhism, but the idea of absorption in the Divine is central to the mystical traditions of all faiths. I am actually doing research now on a work I plan on the "Yoga" of St. Theresa of Avila.

As you can see, the chakra system moves from the "earthly" realm, beginning with the literal element of earth in the Root Chakra, all the way up to the "heavenly" realm of the Crown Chakra. This symbolizes the mystical journey one undertakes when attempting yoga. The yogi begins with the physical body, with the asanas, and from there moves forward on the spiritual journey toward enlightenment. Each chakra is a step on this journey. For example, we can stimulate the Third Eye Chakra with Tratak, steady gazing. Tratak leads eventually to true meditation, which stimulates the Crown Chakra. Meditation, prayer, devotion to God (bhakti), and works of mercy are the way to engage the Sahasrara Chakra.

As always, special thanks to Anodea Judith, the foremost expert in the chakra system.

Downward Facing Dog

2010-05-14T06:26:00.000-07:00

If you've taken any kind of yoga class in the West, you've likely done Downward Facing Dog, or Adho Mukha Svanasana in Sanskrit, quite a few times. In fact, you probably do it several times each class. It is definitely a pose worth getting right, then, and also a pose a lot of people do wrong without even realizing it.

To get into Downward Dog, begin on the knees with the hands a few inches in front of the shoulders, fingers spread, middle fingers straight, perpendicular to the front of your mat. Feet should be about hip distance apart, or wider for very overweight yogis or pregnant yoginis (regardless of weight). Tuck the toes under and lift the hips toward the ceiling, keeping the knees bent at first. In the video I refer to this as "Half Downward Dog," and take the opportunity to stretch out the legs by bending and straightening the knees one at a time from this position. The upper body should be locked into a strong position-shoulder blades sliding down the back (upward toward the hips), elbows close to the body, chest dropped toward the floor. Make sure that the pressure is on the knuckles and fingertips and the shoulders are open and relaxed in order to alleviate any pressure on the wrists. If your wrists still hurt you can take this pose onto your fists instead. From the Half Downward Dog, gradually straighten the knees, moving the heels toward the floor and the sit bones closer to the ceiling. If you notice that you've made your pose a little too big, walk the feet in an inch or two to get the heels closer to the floor, but you're not going to want to bring them in too close. Draw energy up through the feet, firming the tops of the legs so that you feel like a triangle, with energy moving up toward the apex at your hips.

Here I have my lovely friend Marion Hodge demonstrating the pose for you. She has some slight tightness in the shoulders but does the pose perfectly despite this, whereas many people compensate for tightness in the shoulders by bending at the shoulders or waist. If this is your problem, begin with the Half Downward Dog and work toward getting the upper body aligned before attempting the straighten the legs. Thank you again for being my model, Marion!

Current Yoga Schedule

2010-05-13T13:11:00.000-07:00

Mondays,Tuesdays, and Thursdays in locations in Monmouth County, NJ

Monday: 6:00 pm Mixed Level Hatha Yoga at Spa & Bodywork Market, 10 River St. Red Bank NJ http://rbhlc.com/

Tuesday: 9:00 am Beginner Hatha Yoga at Cedar Village Adult Living Community

12:45 pm to 1:30 Lunch Hour Hatha Yoga at In Spirit Living, 560 Broadway, Long Branch, NJ http://inspiritliving.net/

Note that the time of my Tuesday class at In Spirit Living has changed! Now a convenient 45 minute lunch hour class!

Wednesday

Thursday: 7:00 am Beginner/Intermediate Hatha Yoga at In Spirit Living, 560 Broadway, Long Branch, NJ http://inspiritliving.net/

5:15 pm Chakra Yoga (level intermediate and up) at In Spirit Living 560 Broadway, Long Branch, NJ http://inspiritliving.net/

Friday

Saturday

Sunday

Classes at Chisel Personal Training in Middletown to resume when interest resumes. Anyone who wants to take yoga with me in Middletown should let me know what days work best for them.

Anyone in New York City (Manhattan, sorry Brooklyn!) who is interested in private, in-home classes, should contact me for rates.

Sixth Chakra

2010-05-13T12:55:00.000-07:00

The sixth chakra is known as the Brow Chakra, Third Eye, or Ajna Chakra. It is located between and above the eyes. It doesn't have an associated element as do the lower chakras, but, as the Vishuddha Chakra is connected to sound, Ajna Chakra is connected to sight. Visual consciousness, intuition, dreams, and perception are governed by the Third Eye. The eyes as well as the pineal gland in the brain are the domain of Ajna Chakra. If something is "seen" in the mind's eye, it is the Third Eye that is seeing. In the subtle body, there are considered to be three main channels for energy (as well as countless smaller ones, known as meridians or nadis), known as Ida (left side, yin energy), Pingala (right side, yang energy), and Shushumna (central, main channel). At the Third Eye, these channels converge. For a basic intro to the subtle body, check out my post here. Trataka (steady gazing), meditation, and eye exercises are good ways to stimulate the Ajna Chakra.

Special thanks as always to the groundbreaking work of Anodea Judith for chakra information.

Adventures in Teaching

2010-05-05T15:33:00.000-07:00

One of the basic challenges any teacher, yoga or otherwise, faces is what to do about mixed skill levels in students. I label some of my classes "beginner," or "intermediate," but mostly I just teach open level, offering modifications for poses that can be used for students who are at a different level. This approach has worked well and become something of a trademark for me. Even in advanced classes now I'll still mention modifications for beginners out of habit.

I was surprised, then, when after one of my classes I received a phone call from one of my students (we'll call her Terri) that I've been working with for a while. She seemed agitated but it took a while for her to make the point she had called me to make-that she felt that one of the newer students was holding her back. The student was not a so-called "beginner" to yoga, nor had I singled her out at all during the class. Terri clearly just had a personal problem with her, and to be honest, that pissed me off. I really didn't know what to say so I let her know that I would try to give more advanced options so she wouldn't feel she was being held back.

After we got off the phone, I started to think about what I should have told her. I should have told her that yoga is not about competition. You shouldn't be mentally competing with the student on the mat next to you. You should be too focused on your breath, on your body's signals, on your instructor's words. I would even venture to say that you shouldn't even compete with yourself. Yoga is about honoring your body where it is right now, in the moment. That's not to say it isn't a terrific workout. When students need a better workout they may choose to do extra vinyasas or hold a pose as I explain something to those who need the exposition. I have no problem with that. When I next see Terri, I'm going to recommend that she do this if she feels she's being held back. Bottom line is, no one can hold you back but yourself.

Master Class: Balancing PART 2

2010-04-29T15:49:00.000-07:00

Balancing poses are an integral part of any yoga practice. They not only build concentration, focus, and mental stability, but also strengthen the core, strengthen the legs, and are even thought to build bone density. In my last post (http://yogabymelissa.blogspot.com/2010/04/master-class-balancing.html) I remunerated the benefits of balances as well as their place in your yoga sequence. This advanced sequence builds on the basic one. It is very difficult at points-please watch the video first to get an idea if it is something you are willing to attempt. As you begin with this sequence, hold the poses as long as I do. As you progress, hold each pose for 10-15 breaths. Always do balances barefoot, spreading your toes and keeping the knees soft.

For this sequence, begin with a warmup of things like shoulder rolls, cat/cow, and downward dog, and progress to Sun Salutations. Do at least 4 Sun Salutations to get the blood flowing and the heart rate up. Bear in mind, 4 is the minimum here-do as many as 12 to make sure that you are properly warm. This series will not only challenge your balance but will greatly stretch the legs, so do a series of leg stretches before attempting this series. If I have my knees straight, and you are able to balance but unable to straighten your knee, that is a great starting point. Gradually build up flexibility and don't push your body past its capacity. I recommend beginning with the first video, the so called "intro" to balancing, before moving on to the advanced second video. One difference between the two series is that in the intro, each pose is done on both legs before moving on to the next pose; whilst in the second video an entire series of poses is done on one leg, then the same series is repeated on the opposite side. Please watch the video first to make sure this is something you want to attempt. After these series, continue on to floor work like backbends or abdominal work (http://yogabymelissa.blogspot.com/2010/04/yoga-for-abs.html), or conclude with some cooling stretches.

Basic Balancing Sequence:

Advanced Balancing Sequence:

Master Class: Balancing

2010-04-29T15:12:00.000-07:00

Yogis often speak of how the practice of yoga postures is a metaphor for life off the mat; grounding through the back foot in Virabhadrasana can teach you to remain grounded mentally under stress. This principle is readily applicable to balancing poses-after all, we all could learn to bring more balance to our lives. In balancing asanas such as Vrkasana (Tree Pose) and Natarajasana (Lord of the Dance Pose), it is crucial to keep the gaze focused at a still spot. This prepares the mind for meditation and is a form of Dharana, or concentration, the precursor to true meditative practice (Dhyana) in classical yoga teaching. In fact, Tree Pose is used as a meditation posture and yogis can be seen meditating in this position on the banks of the Ganges even today.

The following sequence is an intro to balancing poses. Tomorrow I will post a more complicated sequence to build on this one. I recommend doing a basic warmup (stay tuned for a video on warming up in the upcoming days), followed by at least 4 rounds of Sun Salutations (http://yogabymelissa.blogspot.com/2010/04/sun-salutations.html). If you are just beginning with balances, incorporate these poses into the beginning of your practice, after the Sun Salutations. As you progress, do more standing poses before balances to tire the legs out and add a challenge. Remember to come into and out of poses slowly and with control. If you are a beginner, do each pose for as long as I do in the video. If you are more advance, or as you progress, hold each pose for 10-15 breaths. Remember to breathe deeply and gaze at a still spot to increase focus and balance. After the balancing sequence, you can progress to floor postures or just do some simple stretches to cool down. Also, it is important that you do these poses barefoot to connect with the floor and foster better balance.

Current Yoga Schedule

2010-04-29T13:23:00.000-07:00

Mondays,Tuesdays, and Thursdays in locations in Monmouth County, NJ

Monday: 6:00 pm Mixed Level Hatha Yoga at Spa & Bodywork Market, 10 River St. Red Bank NJ http://rbhlc.com/

Tuesday: 9:00 am Beginner Hatha Yoga at Cedar Village Adult Living Community

12:45 pm to 1:30 Lunch Hour Hatha Yoga at In Spirit Living, 560 Broadway, Long Branch, NJ http://inspiritliving.net/

Note that the time of my Tuesday class at In Spirit Living has changed! Now a convenient 45 minute lunch hour class!

Wednesday

Thursday: 7:00 am Beginner/Intermediate Hatha Yoga at In Spirit Living, 560 Broadway, Long Branch, NJ http://inspiritliving.net/

5:15 pm Chakra Yoga (level intermediate and up) at In Spirit Living 560 Broadway, Long Branch, NJ http://inspiritliving.net/

Friday

Saturday

Sunday

Classes at Chisel Personal Training in Middletown to resume when interest resumes. Anyone who wants to take yoga with me in Middletown should let me know what days work best for them.

Anyone in New York City (Manhattan, sorry Brooklyn!) who is interested in private, in-home classes, should contact me for rates.

Fifth Chakra

2010-04-29T13:09:00.000-07:00

The fifth chakra as we move up the spine is Vishuddha, or the Throat Chakra. It is located, as you may have guessed, at the throat, and corresponds to the thyroid gland. As we move up to the final three chakras, the "elements" associated with them become a bit more esoteric. The "element" associated with Vishuddha Chakra is sound, and the chakra governs hearing and speaking. Having a balanced throat chakra will lead to effective communication and understanding. This chakra is the first of the "higher chakras," or "higher triangle," moving away from bodily concerns and into the realm of mind. An unbalanced Vishuddha Chakra can lead to feelings of guilt, which can block the latent awakening in the mind that your spiritual or yogic journey had been leading to. Once we work through the throat chakra and break through guilty feelings, the highest chakras of the third eye and crown-associated with wisdom and meditation- can be activated. To stimulate the fifth chakra, practice mantras, and the asanas that put pressure on the thyroid-Bridge Pose, Shoulderstand, and Fish Pose.

Thanks to the groundbreaking work of Anodea Judith for much of this information.

2010-04-27T17:23:00.000-07:00

Adventures in Teaching

2010-04-16T13:31:00.000-07:00

As a yoga teacher, I have to be in tune with my students' needs and tailor my classes appropriately. This week, a student I hadn't seen in weeks returned to class. She had previously let me know that a loved one of hers had endured a traumatic health scare, and she had been reluctant to leave his side since. For her first yoga class since the incident, I knew she would have to take it easy.

Yoga is physical and spiritual. After taking a break from any physical activity for more than 2 weeks, the body begins to lose strength, endurance, and flexibility. For this reason it is crucial to begin again slowly, since you won't be beginning from the same physical place you started at. Spiritually, yoga can be a part of a cathartic healing experience. A study published in the Annals of the New York Academy of Sciences showed that yoga made a significant difference in symptoms of Post-Traumatic Stress Disorder. I've had students suddenly begin to cry during class. It is believed by many yoga and bodywork experts that emotional "scars" are physically manifested in the muscles, and when those muscles are stretched and manipulated, those emotions are released and the scars begin to heal.

For this particular student, I crafted a class (and no, the rest of the class wouldn't have noticed that I had one student in mind for the sequencing) that would be gentle yet challenging. We did quite a few grounding poses for the first chakra-Balasana (Child's Pose) and Virasana (Hero's Pose) to bring the mind into the body; and Virabhadrasana (Warrior Pose) and lunges to tone and invigorate the legs. We also did a lot of heart openers to open the heart to giving and receiving love such as Bhujangasana (Cobra Pose) and Ustrasana (Camel Pose). These backbends are also excellent for alleviating depression. We finished the class with Viparita Karani (Legs Up the Wall), a passive pose that calms a tired mind.

When crafting a sequence I have to keep balance in mind. I won't incorporate poses that I know some of my students can do that others can't without first teaching those poses properly. In this particular case, what was balm for this one student was also a lovely heart-opening class for the other students. It is my hope that she (and her loved one) achieve peace, through yoga or another means, and it is also my hope that this post gave a little insight into how I prepare my sequences for class.

Until next time, Namaste.

Yoga for Abs

2010-04-14T06:32:00.000-07:00

We all want strong abs-they improve posture, protect the back, and of course, look great in a bikini. In yoga, the abdominal muscles are very important, but the emphasis is not on endless crunches to get a "six pack" look. Instead, the abdominals are taught to work in tandem with the back muscles, the sides, and the pelvic floor to create a strong core that isn't rigid, but sleek and flexible like the belly of a cat.

The following 7 minute video will teach you some basic yoga moves for strengthening and toning the core. I use this sequence in my classes all the time and my students have reported that it has helped diminish their back pain. I recommend doing this once you are already warmed up. A few sun salutations beforehand will really get your blood flowing and make the sequence work better. Afterward, do a few stretches like cat/cow and cobra pose to lengthen the front of the body.

http://www.youtube.com/watch?v=olnHOSBjzfc

Current Yoga Schedule

2010-04-14T06:22:00.000-07:00

Mondays,Tuesdays, and Thursdays in locations in Monmouth County, NJ

Monday: 6:00 pm Mixed Level Hatha Yoga at Spa & Bodywork Market, 10 River St. Red Bank NJ

Tuesday: 12:45 pm to 1:30 Lunch Hour Hatha Yoga at In Spirit Living, 560 Broadway, Long Branch, NJ http://inspiritliving.net/

Note that the time of my Tuesday class at In Spirit Living has changed! Now a convenient 45 minute lunch hour class!

Wednesday

Thursday: 7:00 am Beginner/Intermediate Hatha Yoga at In Spirit Living, 560 Broadway, Long Branch, NJ http://inspiritliving.net/

9:30 am Mixed Level Hatha Yoga at Informed Touch 136 Brighton Ave, Deal, NJ h ttp://informedtouch.wordpress.com/

Due to students not showing up, class at Informed Touch is in danger of being canceled. Let me know if you have any interest in this class and I will keep it!

5:15 pm Chakra Yoga (level intermediate and up) at In Spirit Living 560 Broadway, Long Branch, NJ http://inspiritliving.net/

Friday

Saturday

Sunday

Classes at Chisel Personal Training in Middletown to resume when interest resumes. Anyone who wants to take yoga with me in Middletown should let me know what days work best for them.

Anyone in New York City (Manhattan, sorry Brooklyn!) who is interested in private, in-home classes, should contact me for rates.

Fourth Chakra

2010-04-14T05:57:00.000-07:00

The fourth chakra moving upwards is Anahata Chakra, which resides at the heart and is associated physically with the heart and thymus gland. Anahata in Sanskrit means something like "unhurt." Whereas the first three chakras deal with the self's relationship to itself and the body, the fourth chakra is all about relating to others. Just like the second chakra, Anahata is a realm of emotion, but in this case it's about emotions relating to others-love instead of desire, how others see us instead of how we see ourselves. Like the third chakra, it is associated with making decisions, literally "following your heart."

When the heart chakra is under-active, we can feel closed-off from others, defensive, and anxious. If it is over-active, we may rely too much on what others think about us, and may have problems with the lungs or skin. A well functioning, balanced Anahata Chakra enables us to feel connected to the world around us, compassionate, and full of love.

The element associated with Anahata is air, so lots of pranayama, or breathing exercises, will stimulate this chakra. Giving to charity, performing acts of mercy, and acting with compassion will also bring balance to the fourth chakra.

thanks again to the comprehensive work of Anodea Judith for much of this information

Sun Salutations

2010-04-06T16:55:00.000-07:00

The Salute to the Sun, or Surya Namaskar, is a linked series of poses that energizes, strengthens, and stretches every part of the body. It is thousands of years old and is believed to have originated as an actual prayer to the sun. Today we don't use it as a prayer but as a way to "greet the day" and bring health to the body. It is traditionally done facing East upon waking.

In these following videos I lead you through a half Sun Salutation, then a full Sun Salutation. There are many variations on these moves, but this is a basic, classical version. Another thing about these videos-I mention at one point that you must "keep your ears in line with your shoulders," when I was clearly breaking my own rule! All I can say is, at that point, do as I say, not as I do. I know now that that is something I should work on.

Always make sure that you are in good health and able to perform the yoga postures. Checking with your doctor couldn't hurt, either. These videos were filmed at In Spirit Living in Long Branch, NJ.

Yoga Quiz

2010-04-03T07:39:00.001-07:00

I found this fun quiz over at FitSugar the other day. See how much you know about the ancient practice of yoga! http://www.fitsugar.com/Quiz-About-Yoga-7901223

Third Chakra

2010-03-24T14:32:00.000-07:00

The third chakra up is called Manipura Chakra and resides in the solar plexus area. More specifically, it corresponds to the Islets of Langerhans, a group of cells in the pancreas. This chakra governs digestion and the adrenals. It is associated with personal power, spiritual and mental growth, and a general idea of "moving forward." An over-active Manipura Chakra can lead to digestive problems, fear, and bullying behavior. An under-active Manipura Chakra can lead to sluggish digestion, weak abdominals, and extreme shyness or introversion. Having a balanced third chakra enables us to set goals and achieve them. It's element is fire, so Breath of Fire is great for stimulating it. Manipura Chakra will also be stimulated by abdominal work, so if your's is under-active, it's time to add Navasana and crunches to your fitness routine.

Current Yoga Schedule

2010-03-24T14:25:00.000-07:00

Mondays,Tuesdays, and Thursdays in locations in Monmouth County, NJ

Monday: 6:00 pm Mixed Level Hatha Yoga at Spa & Bodywork Market, 10 River St. Red Bank NJ

Tuesday: Beginner/Intermediate Hatha Yoga at In Spirit Living, 560 Broadway, Long Branch, NJ http://inspiritliving.net/ TIME IS GOING TO CHANGE-PLEASE LET ME KNOW WHAT TIMES ON TUESDAY WORK FOR YOU

Wednesday

Thursday: 7:00 am Beginner/Intermediate Hatha Yoga at In Spirit Living, 560 Broadway, Long Branch, NJ http://inspiritliving.net/

9:30 am Mixed Level Hatha Yoga at Informed Touch 136 Brighton Ave, Deal, NJ h ttp://informedtouch.wordpress.com/

5:15 am Chakra Yoga (level intermediate and up) at In Spirit Living 560 Broadway, Long Branch, NJ http://inspiritliving.net/

Friday

Saturday

Sunday

Classes at Chisel Personal Training in Middletown to resume when interest resumes. Anyone who wants to take yoga with me in Middletown should let me know what days work best for them.

Anyone in New York City (Manhattan, sorry Brooklyn!) who is interested in private, in-home classes, should contact me for rates.

Second Chakra

2010-03-15T12:08:00.000-07:00

The second chakra moving up the spine is called Swadhisthana Chakra. Swadhisthana in Sanskrit translates as one's own place. It is associated with water and all things flowing. Located in the sacral area (about near the pubic bone at the front of the body), it relates to our emotions and desires, particularly our sexuality. Sexual problems may be the result of a deficient or over-active second chakra. An under-active Swadhisthana Chakra can lead to distrust, suspicion, lack of emotion or pity. An over-active Swadhsithana Chakra can lead to a hyperactive sex drive and addiction. A balanced Swadshisthana Chakra contributes to a feeling of belonging, expressiveness, and creativity. As the base of our creativity and desires, the second chakra works with the throat chakra (5th chakra) to express our inner world. Stimulate your second chakra with hip opening asanas, dance, creative endeavors, and swimming.

Current Yoga Schedule

2010-03-08T11:04:00.000-08:00

Mondays, Tuesdays, and Thursdays in locations in Monmouth County, NJ

Monday: 6:00 pm Mixed Level Hatha Yoga at Spa & Bodywork Market, 10 River St. Red Bank NJ

Tuesday: 6:30 am Beginner/Intermediate Hatha Yoga at In Spirit Living, 560 Broadway, Long Branch, NJ http://inspiritliving.net/

Wednesday

Thursday: 7:00 am Beginner/Intermediate Hatha Yoga at In Spirit Living, 560 Broadway, Long Branch, NJ http://inspiritliving.net/

9:30 am Mixed Level Hatha Yoga at Informed Touch 136 Brighton Ave, Deal, NJ h ttp://informedtouch.wordpress.com/

5:15 am Chakra Yoga (level intermediate and up) at In Spirit Living 560 Broadway, Long Branch, NJ http://inspiritliving.net/

Friday

Saturday

Sunday

Classes at Chisel Personal Training in Middletown to resume when interest resumes. Anyone who wants to take yoga with me in Middletown should let me know what days work best for them.

Anyone in New York City (Manhattan, sorry Brooklyn!) who is interested in private, in-home classes, should contact me for rates.

First Chakra

2010-03-08T10:47:00.000-08:00

The first chakra is known as Muladhara Chakra and is situated at the base of the spine. It is often called Root Chakra because the word Muladhara means "Root Place" in Sanskrit. In Kundalini Yoga the latest Kundalini energy is considered to begin at this chakra. This chakra is associated with the element of earth and our basic needs, such as eating. It is all about moving down in order to come up. If you have an under active root chakra you may feel rootless, blown about in the wind. An over active root chakra may lead to over or under eating. A balanced root chakra enables you to feel secure in yourself and grounded. Poses that stretch and strengthen the legs are asanas for Muladhara Chakra. Also recommended are mula bandha (root lock, an advanced yoga technique) and being in nature.

Much of this information comes from the work of Anodea Judith, whose works are widely available.

Introduction to the Chakras

2010-03-06T13:08:00.000-08:00

This is the first post in a planned series on the chakra system. If you read my last post you saw that I teach a class called Chakra Yoga. The chakra system is an integral part of yoga that is misunderstood by many. Consider this a brief primer on the chakra system, to be followed by a more in-depth look at each of the chakras.

In Eastern systems of thought, energy flows throughout the universe and through the human body, seen as a microcosm of the universe at large. Magnetic energy, electricity, and even consciousness are seen as forms of universal energy, known as prana in yoga and chi in Traditional Chinese Medicine (TCM). Yoga, like tai chi, acupuncture, and some martial arts and bodywork systems, aims to improve the flow of prana or chi and direct it in a way that is beneficial to the body. According to the ancient yogis, this energy flows along energy channels called nadis (or meridians in TCM) similar to the way that blood flows through veins and arteries. The main nadis are called Ida, Pingala, and Sushumna. As the heart pumps the blood that flows through the veins, the chakras are what pump prana through the nadis. This system is known as the subtle body. The subtle body is not the same as the soul and can be seen as a metaphor for the flow of energy.

In most systems, there are seven major chakras, arranged along the spine from the base of the tailbone to the top of the head. The first four correspond to the physical body and its needs, and the top three correspond to sound, vision, and consciousness. The word chakra means wheel in Sanskrit, and is visualized as a whirling vortex of energy that spins like a wheel.

Next time I will talk about the first chakra, the Muladhara Chakra.

Current Yoga Schedule

2010-03-06T12:34:00.000-08:00

I currently teach Mondays, Tuesdays, and Thursdays in locations in Monmouth County, NJ

Monday: 6:00 pm Mixed Level Hatha Yoga at Spa & Bodywork Market, 10 River St. Red Bank NJ

Tuesday: 6:30 am Beginner/Intermediate Hatha Yoga at In Spirit Living, 560 Broadway, Long Branch, NJ http://inspiritliving.net/

Wednesday

Thursday: 7:00 am Beginner/Intermediate Hatha Yoga at In Spirit Living, 560 Broadway, Long Branch, NJ http://inspiritliving.net/

9:30 am Mixed Level Hatha Yoga at Informed Touch 136 Brighton Ave, Deal, NJ http://informedtouch.wordpress.com/

5:15 am Chakra Yoga (level intermediate and up) at In Spirit Living 560 Broadway, Long Branch, NJ http://inspiritliving.net/

Friday

Saturday

Sunday

First Post!

2010-03-05T10:40:00.000-08:00

Namaste! My name is Melissa. I'm a working model and actor, and certified hatha yoga instructor. If you want to hear about my adventures in acting or see my modeling portfolio, head over to www.melissa-mazza.net. This blog will be about yoga. I've been teaching for a little over 2 years and have learned a ton in that time. Hopefully some of the insights my students and teachers have imparted to me will be imparted to someone who needs them here.