Yoga at Home for Absolute Beginners!

Hatha Yoga for Beginners: Conscious Stretching

  The latest issue of Yoga Journal (August 2009) has an article, "A Mindful Stretch" by certified Iyengar Yoga teacher, Roger Cole, which explains that the essence of Yoga is not about stretching, per se, but rather about consciousness and seeking "to cultivate an expansive, quiet state of mind."  Cole discusses in depth the concept of the "stretch reflex" which regulates the length of your muscles and explains how understanding the physiology of this stretch reflex can enhance your yoga practice.

Cole's article provides a wealth of information about the physiology of stretching, most of which is far more scientific and detailed than I can take the time to fully understand.  However, one concept that immediately resonated with me  was Cole's assertion that "the most effective and fulfilling way to lengthen your muscles is to lead with your mind and let your body follow."

I couldn't agree more!  As I proposed a while back, visualizing your body moving into a pose and seeing yourself achieve the full position before you can actually do so, can accelerate your progress.  I have personally observed that when I do the plough which challenges me quite a bit because my legs don't easily reach back and touch the floor, visualizing my feel touching the ground as I move into the pose, helps me extend my stretch.  This is an example  of the mind leading and the body following.  I cannot explain how this works scientifically as Roger Cole does most thoroughly, I only know that it works.  Try it!

Laura's thought for the day:~"When you practice gentle hatha yoga, gently lead with your mind and your body will follow."

Hatha Yoga for Beginners: Does a Flexible Body=Flexible Outlook?

 A few years ago, one of my astute friends commented that she had always figured that a mutual male acquaintance of ours was "rigid" in his outlook on life and in his interactions with friends and romantic partners because he held his body so rigidly.  I had never noticed that physical aspect of him but I realized that the strain that had emerged in our friendship resulted from his strict, judgmental views on how I handled my finances and a few other areas of my life.  I did not appreciate those views, at all!

If a rigid body reflects rigid thinking does a flexible body reflect flexible thinking?  And, even more important, can creating a more flexible body through gentle hatha yoga lead to a more flexible outlook on life?  In my view, this is definitely a possibility.  Just think about it, as you o- p - e- n  and  s - t - r - e - t - c - h your body and all your muscles and tendons through daily yoga practice, you become more energized and very likely, you feel more expansive and more open-minded and accepting of others.

When your muscles are tight, taut, and constricted from a sedentary lifestyle and lack of use, you are probably going to be more irritable and withdraw more into yourself.  When you don't feel great, are you really flexible in you thinking?  I think not! 

David Simon, Medical Director of the Chopra Center (founded by Deepak Chopra), touches on this very topic in the DVD, The Seven Spiritual Laws of Yoga, which I highly recommend.  Simon notes that the benefits of yoga asanas extend beyond the physical to the mental and spiritual.  Heexplains that greater flexibility of the body developed through yoga can lead to greater flexibility and open-mindedness in one's life off the yoga mat.  Yes, I believe  a flexible body can create a more flexible outlook.

Laura's thought for the day:  "Since yoga has the power to unite the body, mind, and spirit, developing a flexible body through yoga can lead to a more flexible (and fun!) outlook on  life and your relationships."

Yoga Tip for Beginners: More Tips About Abbreviated Practices

In my previous post, I suggested that if you run short on time on a given day, abbreviate your  yoga practice rather than skip it altogether.  I want to add a couple of key points that are crucial for gaining the most from your shorter yoga regime.  First,  even if you have only 10 minutes instead of 20 or 30, never rush when doing gentle hatha yoga!  Although you may shorten your hold time for a pose from 30 second to 20 or 10 seconds, still take the full 5-10 seconds to enter into and to exit the pose.  Always move slowly as if in a dreamlike state.

Second, amp up your passion and enthusiasm more than ever as you stretch.  Since your time is short, give it all you got to make the most of your time.  If you do, you will awaken and energize your body almost as much as you usually do when you can take your full 25-30 minutes!

Laura's thought for the day:  Fully engage in your yoga practice, regardless of how little time you have!

Simple Savvy Steps to Yoga Success: Abbreviated Practice Sessions

Life happens and some days your schedule may be thrown off kilter.  You feel you have no time for your yoga practice and the clock keeps ticking and you actually see you have only a few minutes before you have to go to work. take the kids somewhere. or complete an urgent task.  Some weeks I do take off one day of my yoga and aerobics regime to sleep in or catch up on some house work. However, whenever I do this, I feel incomplete. 

Once your practice is really ingrained, your body has this "je ne sais quoi" sensation that something is missing if you skip a day's practice.  At least, this has been my experience.  My body tells me that it craves the stretches and the release of tension and the stirring up of energy that I enjoy from each yoga session. If I skip the yoga, I feel like I have skipped a shower.  I can certainly get away with it for a day -no one is going to notice except me - but I feel off.

To avoid feeling off, if you have at least 10 minutes, you can create an abbreviated session on one of these off kilter days.  That was the case for me this morning.  I had forgotten to complete some camp forms for my son and they had to be finished today so my time was short.  Fortunately, a home practice gives you so much flexibility and versatility.  I had one-half my usual time to work with so the solution was simple. I simple cut my holding times for all the poses in half.  Instead of holding the complete back and leg stretch for 30-40 seconds, I held it for 15 seconds;  I did the shoulder stand for one minute instead of my usual two.  Everything else I did the same - I focused, synchronized my breath with my poses, and did all the stretches in a dreamlike rhythm. Granted, you gain maximum benefit from holding the poses for the full stipulated periods. But, if you're pressed for time, an abbreviated session gives you your yoga fix and reinforces your muscles' memory which enables you to maintain your progress.

Laura's tip of the day:  "On days that you schedule is off track, an abbreviated yoga routine done with full focus and joy can keep your body, mind, and spirit on track."

Simply Savvy Steps to Yoga Success: Practicing in Silence or Quiet

I have talked frequently about using music to enhance your practice and have recommended various artists and pieces who I have found complement my practice.

I have also noted, though, that different music works for different people and that some days, I want no music or background sounds at all.  I just want to bask in the "sound of silence", just soak it in as this woman on or left appears to be doing. She is out in nature.  Although, of course, we have to admit that she is in a but not completely silent spot.  She must be hearing the rustle of leaves as the wind blows and the scurrying of small animals across the ground or water.

Some days this can be so soothing - just to practice in silence or the quiet of nature.  This Sunday morning I woke up at 6 a.m. and decided spontaneously to begin my yoga practice within a few moments of waking up rather than waiting until after I did my aerobics routine on the mini-trampoline.  I decided to use my yoga time to leisurely awaken my body, mind, and spirit as a prelude to my 15-20 minute daily meditation.

So, no music today.  Last night's rain (we have been having so much rain....!) cooled the air and I opened every window in the house.  Soon, wonderful cool breezes wafted throughout the house and I began my yoga practice.  The birds outside chirped to usher in the new day and so I was practicing in the ambiance of not so quiet nature. The quiet was very soothing and I found myself a bit more aware of the rhythm of my breath. My yoga poses helped awaken and energize me thoroughly.  I felt tremendous.  I was able to begin my meditation time with a serene, clear,  body, mind, and spirit.

Our modern lifestyles can be fairly noisy.  So practicing yoga in the silence can be soothing and restful while energizing at the same time.  Enjoy it whenever you feel so guided.

Laura's thought of the day: Enjoy the sound of silence from time to time during your yoga practice to sooth your stressed out soul...

Simple Savvy Steps to Yoga Success: How to Do the Alternate Leg Pull- Book Excerpt!

I promised I would give you an excerpt from my upcoming book on hatha yoga for beginners.  Here are the instructions on how to do the alternate leg pull.

Alternate Leg Pull

Type of yoga pose:  Seated position.

Body parts targeted:  The legs, back, and spine,

How to do the pose:

1.     Sit erect on your mat with your legs extended straight out in front you and your toes and heels together and your palms resting lightly on your thighs.

2.     Bend your left leg at the knee and bring your left foot toward your body so you can grasp it with your hands.

3.     Using your hands, place the sole of your left foot against (not under) the inside of your right thigh, draw your left heel as closely as you can without straining, toward your groin.

4.     With your back straight and your chest high, raise both hands straight out in front of you until they are in the air slightly above eye level.

5.     Very s – l – o – w – l – y, taking at least 5-10 seconds, bend forward at your waist and try to grasp the farthest part of your leg (ideally your ankle) you can reach comfortable.  Depending on how stiff you are, you will be able to reach your thigh, knee, calf, or ankle.

6.     Once you have grasped a part of your leg, carefully bend your elbows until you can stretch no farther comfortably.  Be sure not to strain, pull or jerk suddenly during this pose.

7.     Let your head hang limply toward your knee and hold the position you can reach completely motionless for 10 seconds.

8.     Keep your eyes closed as you stretch during this pose for maximum relaxation.

9.     After counting from 1 to 10, slowly straighten your elbows, release your grasp on your extended leg, slide your hands slowly up your leg, and slowly move back into your starting upright position.  Your head should be the last part of your body to straighten up.

10. Straighten your left leg back to its original position

11. Very gently bounce both legs and inhale and exhale deeply.

12. Bend your right leg at the knee and repeat the same movements on your right side.

Practice time:  Begin by holding the pose for 10 seconds;  add 5 seconds each week until you can hold the pose for 30-45 seconds on each side.  (By the time you can hold the pose 30-45 seconds on each side, you will feel very flexible!)

Number of repetitions:  1-2 repetitions on each side.

Key benefits from this pose: 

1.     Removes tension and improves flexibility throughout the entire leg, buttocks, back, and spine.

2.     Tones and strengthens all the ligaments, tendons, and muscles of the legs.

3.     Restores the natural elasticity of the spine.

4.     Helps to firm and remove flab from the waist, thighs, and abdomen.

5.     Strengthens the upper back, shoulders, and arms.

6.     Works the entire back of the body from the heels to neck.

Special hints and Laura’s experience with this pose:

No matter how stiff you may feel when you start this pose, within a fairly short period of time, you should be to rest your forehead on your knee and have your elbows touch the ground.  When you achieve this and even before, you should experience a nice release of energy and tension as you move into and out from this pose.

When you start this pose, don’t bend your knees, despite the temptation. Just gently reach down as far as is comfortable – no straining.  In time, you will feel your body “give” and be able to rest your forehead on  your knee.

Laura's thought for the day:  Let all you do be done with joy and passion! Especially when you do yoga!

Simple Savvy Steps to Yoga Success: Relieve Headaches Without Tylenol?!

 I enjoy doing the alternate leg pull hatha yoga pose that you see right here.  No - that's not me!  I haven't yet had a chance to figure out the timer on my new digital camera so I can take photos of myself.  However, this photo would suit me fine because I would not have to reveal my un-photogenic face!  However, what this woman is wearing on her head escapes me....

In all seriousness, the head to knee hatha yoga pose is excellent for stretching and strengthening your back and toning your legs and arms.  I do this pose every other day, alternating it with the complete leg and back stretch.  I just learned that it can help you get rid of tension headaches!  The pose purportedly soothes the brain and releases tension in the neck. What a nice, natural alternative to Tylenol or aspirin!  In the next post I will explain exactly how to do the alternate leg pull by giving you a detailed excerpt from my upcoming yoga book for beginners. 

Has this pose eliminated headaches for me?  I can't vouch for it yet - I rarely have headaches. But, you can be certain the next time I have one, I will give it a whirl!

Laura's thought for the day:  ~Enter and exit your hatha yoga poses as if you were moving in total slow motion (slo' mo'!) - like being in a dreamlike state. 

Simple Savvy Steps to Yoga Success: Iphone Yoga

 The wonders of technology never cease!  As far as my yoga practice goes, I am VERY low tech. Super low tech. I have learned at least three-fourths of the techniques I use and have adapted from books.  However, I am always open-minded about learning.  I have picked up some good tips from watchingyoga TV programs, videos, and DVDs.   I have checked out certain poses on youtube.com.  Some yogis I have met told me they keep up their practice on the road by watching podcasts on their Ipod.

Today's Washington Express paper (the free rag I usually read en route to work) had an article entitled "I-phone, therefore IFit?"  Although exercise podcasts aren't new, the article feature some new applications that the Iphone offers including one called Yoga Trainer Lite.  The free download application (NEXSTUDIOS.JP.FREE) features a daily yoga warm-up of poses that you hold for 45 seconds each.  Sounds intriguing although, I personally always have a challenge doing a routine while watching a video.  However, it probably offers a useful way to use your time enroute to a meeting on a bus, train, or plane to learn a pose and to keep you psyched about your yoga practice.

The program has one drawback - it's definitely not for beginners and probably not for self-taught non-athletes like myself as it includes very challenging yoga poses like the crane.  But, I definitely applaud any media that encourages daily yoga practice!

Laura's thought for the day:  "Surround yourself with yoga instructional materials - books, videos, and audios to keep you psyched and motivated to maintain a daily yoga regime."