Violation of the first Yama

"The Sadhaka can be considered firm in his postures when persevering effort is no longer needed.  In this stability, he grasps the physiology of each asana and penetrates within; gaining the art of relaxation, maintaining the firmness and extension of the body and mind (consciousness)".   from BKS Iyengar's Light on the Yoga Sutras of Patanjali.

In our quest to acquire the mastery of an asana, we relentlessly pursue this 'perfection' through perseverence, alertness, and countless hours of practice... allowing ourselves to get carried away by the motions and actions of the physical, losing sight of the real essence of yoga.

Dear Ahimsa (non-violence, non-injury), 

How quickly I am reminded of thee, as I nurse an injured left wrist this week from 'overdoing it'.
I am indeed humbled by your presence, and am very grateful that this week is not as hectic as the last 3.  Instead I am taking the time to rest more, read and research, rekindle ties with old friends Pranayama & Meditation, and surrender into a more yin-like practice.

With love, peace & light.  

Time of Change

Most women I know (almost) always heave a sigh or two when the dreaded "M" word is mentioned.

Menopause.

While few women breeze through this time of fluctuating hormones, treating it as nothing more than a (short) phase of hiccups, most women battle perimenopausal symptoms up to as long as 6 years!  It's almost as if we are mourning the end of youth itself!

It is during this time that fluctuating estrogen and progresterone levels play havoc to our bodies and minds, triggering a myriad of less than desirable symptoms :

     ♥   hot flashes

     ♥   insomnia

     ♥   mood swings

     ♥   anxiety attacks

     ♥   depression

     ♥   memory lapses

     ♥   erratic periods

Depending on the severity of these symptoms, some doctors would prescribe menopausal women with HRT (Hormone Replacement Therapy) drugs to cope better during this stage in life.  However, many studies (although not definitive) have shown that HRT can be linked to increased risk of breast cancer, stroke or heart diseases.

So, if HRT is not preferable, perhaps a Naturopath or Traditional Chinese Doctor could help with a more holistic solution? 
Would yoga also be a non-evasive option to keep these unpleasant symptoms under control?

Although it is not meant to be a cure-all, having a regular yoga practice can help menopausal women adjust better and more comfortably during this hormonal roller-coaster ride.  Restorative asanas have a natural and direct effect in relaxing the thyroid and pituitary glands, stimulate the parasympathetic system, thus allowing women to live happier, find solace and inner peace instead of being (helplessly) overwhelmed by these uncontrollable symptoms.

With the help of props like yoga blocks, bolsters, pillows and blankets, a calming, restorative yoga practice for menopausal women can include asanas like :

• Baddha Konasana / Supta Baddha Konasana
• Paschimottasana (over a bolster)
• Janu Sirsasana
• Adho Mukha Svanasana (with head on block)
• Vrksasana (for calmness and stillness in the mind)
• Viparita Karani
• Supta Virasana
• Setu Bandhasana
• Ardha Salamba Sarvangasana
• Ardha Halasana (with legs on a chair)
• Gentle backbends like supported Ustrasana
• Matsyasana (to release tension in the heart)

While having a regular yoga practice prior to menopause would make a world of difference, it is never too late to start your practice.  Yoga has its roots in lifelong rewards when one practises to bring harmony to the body and mind. 

The Chinese believe, that a woman's reproductive system is the centre of her creativity.  Why not take this time to learn a new craft, take up yoga or line dancing, or join friends for early morning tai-chi sessions, followed by a hearty, healthy breakfast?

Support from family and loved ones are also crucial at this particular point in life.  Try to be extra patient and understanding if you're living with someone going through menopause. 

May all women find that calm in life to remain happy and grounded during the "Big M" stage.

Practice.... all is coming!

The late Shri Pattabhi Jois' famous words. 
Short, sweet and straight to the point.

And oh-so true, as evident in this morning's class.


Age : 42
First yoga class : June 2009
Frequency : Twice a week
Other exercises : None
Yay! Moment : Bakasana for 5 deep breaths


Definition of a "Yay! Moment" :
To a student : a cocktail of exhilaration, joy and a sense of accomplishment, followed by a big, happy grin and accelerated heartbeat.

To a teacher : one of life's most cherished rewards, as the student journeys inwards and catches a glimpse of one's true self.

Bare Your Heart

So much has been said these days, about 'heart opening', 'leading with the heart' or 'soften the heart'.  Spiritual teachers emphasise on opening the heart to allow ourselves the opportunity for growth and transformation.  Many yoga styles, like Anusara Yoga, for example, focus on 'Opening to Grace' as their first of five Universal Principles.  Even Bollywood movies have the heroes wearing their hearts on their sleeves (as apparent in every song and dance).

In our daily lives, it's natural to build invisible walls around our hearts to protect us from betrayal and hurt... the old 'trust has to be earned' mantra.

In our daily yoga practice, how much do we actually know about opening our hearts... learning to forgive... letting go of resentment...and most importantly, releasing fear?

Backbending asanas have a direct relation to opening the heart, physically.  It also sets the foundation of baring your heart, surrendering to and trusting in God or the Universe.  My heart always pounds furiously when I stay in Ustrasana (Camel pose) for longer than 2 minutes.... crossing this threshold also means the demons in my mind come out to play....taunting me with distractions and crazy emotions....wreaking havoc on my breathing and concentration.... sometimes even causing an unexplainable outburst of tears.

I received a copy of the Moondancer Sequence today... a gentle yet powerful heart opening practice.  (The Universe really has a funny way of delivering, as I was indeed mulling over this week's affirmation for my classes, "To Be Free, I Will Lead with an Open Heart").

So, as we step onto our mats this week, may we all learn to lead our lives with an open heart, release useless emotional baggage, and experience more love, laughter and joy.

Namaste.

Tight Shoulders

If your yoga teacher says you've got a tight upper back, it's probably due to these 3 culprits - deltoids, trapezius or rhomboids.

Having inflexibility in these muscles will hinder you from effortlessly getting into asanas like Urdhva Dhanurasana (Wheel pose), wrapping your arms and crossing your wrists in Garudasana (Eagle pose), putting your hands behind your back in Reverse Namaskar, or even sustaining a firm forearm base in Pincha Mayurasana (Feathered Peacock pose). 

(Of course, tight upper back muscles isn't the only reason for not being able to do the posture properly).

Using a strap to gently pull the arms back and away from the head (without arching the lower back) gives the deltoids and trapezius muscles a nice stretch (here, my practitioners are in deep concentration as they gauge their flexibility).  And if you don't happen to have a yoga strap, a towel or belt will do just as well. 

This simple yet effective exercise is also good for people who are desk-bound and constantly hunched over the computer keyboard.  Giving your upper back a nice daily stretch will reward with you more mobility in the arms and upper back, less shoulder and neckaches, as well as nicer, toned shoulders.  It's so easy, you can even do it at your office desk (just don't use the belt that's hooked onto your trousers, guys, otherwise you'll be in big trouble with the boss!)

Now, aren't those good enough reasons to start stretching today?

Enjoy!

Body Language

Over the weekend, I sat through 3 gruelling days of Anatomy and Physiology with Dr Jacqueline Koay.  This A&P module was part of the Sun Yoga 200 Hours Teacher Training Programme.  I was only interested in doing the A&P bits, as that was not quite the focus when I was sitting for my 200 Hours TTC in Mysore, India, hence I felt kinda 'incomplete'.

I must say, the Latin names of the muscles seemed pretty darn daunting at first, but after a while, they all made sense and it was quite easy remembering that the iliocostalis was part of the erector spinae, and that the rectus abdominus was the core muscle that would define your 'Apollo's dimples'.  And that practising Agnistambhasana (Firelog Pose) is great for stretching your tight gluteus maximus.

What made it even more interesting was when we drew the bones and muscles on my yoga buddy's almost perfect bod, and made him do the yogasanas, so that we could clearly see the muscles contracting or lengthening.  (I say 'almost perfect' as one of his scapulae is about 0.5cm smaller than the other! Oh, the horror...hahaha!)

On the last day, we made a trip to the Anatomy Lab in University Malaya, poked around the models of the different body parts there (as well as got an upclose and personal look at real, enbalmed parts).

Apart from the academic bits of the course, the knowledge is great for teachers (and practitioners alike) as we become more mindful of what group of muscles are involved in the asanas, as well as where our limitations and inflexibilities lie.

On a personal note, saying "I have learnt lots" is certainly an understatement and just the tip of the iceberg.  I've gained insight to a lot of practitioners' limitations, where and what asanas to work them on, in order to improve their own practice.  Awareness on my personal practice has also heightened.

I have also managed (after a year!) to find the answer to a mysterious, deep pain felt in the buttocks, when I was undergoing intense training in India last year.  (Note to self : overstretching the Quadratus Lumborum is bad, bad news!)

So, here I am..... a little wiser than yesterday, and a better-informed teacher too :)

Sat Nam.

Space

As a firm believer of classical training, a typical yoga class with me consists of a blend of the basic principles of alignment with a dash of my personal 'voice'.  Whenever I ground myself in the roots of my teachers' teachings, I reach out from my heart with authenticity to hopefully share a connection with the practice that goes beyond the asanas.

I can think of nothing more rewarding than teaching.   To inspire and encourage those who chose this path, and to watch them transform through yoga, is a life enriching experience in itself.  And learning through my students' journeys brings my personal practice to a deeper level.

I noticed that I use the word 'space' a lot during my classes.  "Create space between the vertabrae.... visualize space in your pelvis to externally rotate the thighs.....lift the trunk and create space in the ribcage...."

And so on that note, I dedicate the month of April, to space.

Wishing you.....

Space in your heart to embrace humility and forgiveness.

Space in your mind to accept new personal boundaries.

Space in your life to help those who are less fortunate.

And not forgetting space in my your shoe closet for those gorgeous new summer sandals, Havaianas and ballerinas.

Happy Easter, everyone!