Triangle Pose

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

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

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

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

Yoga for Dancers

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

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

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

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

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.

Yoga for the Lower Body

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

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.

Cross-Training: Yoga for Runners

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

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

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.

The Warmup

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.

Downward Facing Dog

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!

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

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.

Third Chakra

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

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