Master Class: Balancing PART 2

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

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

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

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.

Adventures in Teaching

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

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

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 http://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

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

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

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