Yoga at Home with Laura, Self-taught Yogi!

Yoga at Home for Beginners: Feeling Extra Stiff? - It Might be Your Mattress!

Last week I attended a business conference in Los Angeles and stayed 3 nights at the Grand Wilshire hotel. The large hotel was located smack in the middle of the business district with skyscraper banks on each corner (and TWO Starbucks barely a block apart!) Thus I got to see and hear some Wall Street protesters up close and personal as I went exploring for a restaurant on my first evening. After the protestors and motorcase of police officer left the downtown area, I enjoyed a delectable salad of shrimp and salmon over a healthy bed of greens for dinner at a nearby Italian restaurant.

I had no problems sleeping those three nights in LA despite the 3-hour time difference.  However, I did experience a challenge in the mornings!  Whoa!  My lower back was quite stiff -especially the second morning!  I felt as if I was starting all over with some of my poses.  My body felt HEAVY as I lifted my torso into the air to do the shoulder stand and my hamstrings felt like they were in a vise as I entered the plough.  What was wrong with me? Was my body regressing, I wondered?

The second morning when I awoke, I realized though, that the mattress I was sleeping on was way too soft!  I noticed a large indentation in the mattress from my lower back. So, no, nothing was wrong with me!  It was just the mattress.  It needed to be replaced!

So, if on occasion, you feel suddenly stiffer than normal, examine your mattress!  If it's the one in your home and it's not giving you sufficient support, invest in a new one!  

Yours for staying flexible with yoga and a mattress with good support!

Laura Venecia Rodriguez, the beginner's yoga at home coach

Yoga at Home for Beginners: Yoga can be Meditation in Movement

The other day I was walking a friend's dog in the park a few steps away from my home. As I passed the tennis courts I saw a woman performing tai chi (a Chinese set of dreamlike, meditative movements that have their origin in the martial arts). I have seen her there often- even on cold winter days - she exemplifies commitment and dedication!

I have never taken a class in or learned Tai Chi. I have heard though that it's been called "mediation in movement."  Well, you can create a similar meditation-like movement with your gentle hatha yoga practice at home.  The strategy is simple. Here is how it would work if you were doing the Eagle pose shown in the above photo:

1) Focus on your breath as you inhale and exhale deeply before you begin your practice. FEEL the resulting energy flow from your intake of fresh oxygen and dispelling of stale oxygen.

2)  As you begin moving into the Eagle, put all your attention on the sensations in your physical body. Notice how your arms FEEL as you steady yourelf to maintain your balance and then FEEL the significant toning action in your calves and thighs as you hold this position. The toning action is hard to overlook!

3)  Gaze at an image in front of you as I am doing - this helps you maintain your balance.  When I do this pose in my home yoga "studio," I gaze at a painting of a beautiful alley in an Italian town.  Gazing at an exterior object like a painting or creating and picturing one in your mind gives you a meditative-like focus.  

So, yes, your yoga practice can be meditation in movement!

Laura Venecia Rodriguez, the beginning yogi's at home yoga coach

 

Yoga at Home Beginners: More on Yoga vs. "Stretching"

 

I just received a comment from Tina, a very experienced yogi who reads my blog.  She explains in detail exactly how yoga differs from Western "stretching."  Thank you so much, Tina!

"It is not just synchronization to the breath, or "breathing into the posture". Yoga done with awareness, alignment and playing at your edge—also attunes your body to the energy lines along the axes of the planes in space that your limbs and torso occupy in order to express the posture, with extreme forces in balanced opposition to one another.  This will also result in interplay between the hemispheres of the brain as well. Any movement done with limbs in opposition to one another, will optimize one's brain integration and "thinking ability" ... Where athletic (Western) stretching will relax and elongate your muscles but provide no added strength, yoga (Eastern modality) will both elongate and strengthen (isometrically) opposing muscle groups. Strengthening that occurs would not bulk up your muscles as with conventional exercise or weight training, but would provide graceful, more elongated muscles."

 

Yours for gaining energy, flexibility, and serenity with yoga,

Laura Venecia Rodriguez, the beginners' yoga at home coach

 

 

 

Yoga at Home for Beginners: Keep Your Spine Flexible!

Really, why is it so important to keep your spine flexible?  Well, chiropractors certainly make their livelihoods by helping people restore the normal position and functioning of their spine. And, according to the late yoga instructor/writer Richard Hittleman, an ancient Yogic adage touts that "You are as young as your spine is flexible."  If your spine is stiff and inflexible, your mobilty is impaired and you will look older.

Haven't you noticed this? I certainly have! I ride the metro daily to work and I see dozens of people of all ages, sizes, and shapes.  Those who slouch or look stiff and rigid can much appear older than their biological age.  In contrast, people who stand tall (no matter how many inches they are in height) and appear flexible exude a much more youthful demeanor.  But, it's not just about looks. If your spine is stiff and rigid, you will also have less energy because it stays trapped in a compressed spine and joints.

So, got stiffness and rigidity in your spine?  Do yoga!  The stiffer you are, the more you need to practice this ancient system! The cobra pose shown in the photo above is just one of various yoga exercises that helps increase the flexibility of your spine.  Don't wait - keep your spine flexible with yoga!  Remember to take baby steps, though.  Never push, pull, or strain your body. Your spine will increase in elasticity with consistent yoga practice over time.

Yours for maintaining a flexible spine with yoga,

Laura Venecia Rodriguez, the beginning yogi's at home yoga coach,