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POTM: Stretching Pose/ Paschimottanasana

12/31/2017

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Q: What if my forehead will never touch my toes?

A: Short answer: it doesn't matter.
If you've been to my class (or if you've been reading this blog) you've probably heard me say/write something like "the goal is not the real goal." So while the "goal" of this posture as we say it in class is to touch your head to the feet- really the real goal is what happens along the way, the effect you create in your body simply by trying the right way. In this posture, the real goal is 360-degree-angle stretching, coccyx to toes, coccyx to head.

Q: Why do we grab the big toes only? I'd rather grab my feet!

A: Grabbing just the big toes ensures you create the 360-degree-angle stretching. Here's how it works: Because your only grip is on the toe, you are forced to use the fronts of your legs muscles (quadriceps and shins) to flex the feet and get the heels off the floor. Contracting the fronts of your legs means the backs of your legs can truly stretch from coccyx to the toes. When you pull the toes with your heels off the floor and stretch your body forward from the lower spine, you also stretch your spine from coccyx to the neck, creating 360-angle stretching. If you grabbed your feet from outside or the top (though it might seem more comfortable!) you wouldn't get that stretch to the lower back. As is so often the case (sigh) the uncomfortable way is the right way! So grab your big toes. ;)

The best way to learn any posture and experience for yourself the benefits it has to offer is to come to class on the regular (3-5 times a week is best) and make your body smile.
Got other questions? Ask one of our certified instructors next time you are in for class- or drop us a line in the comments below!

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Misty Scores High on Fitness, Heals From Surgery & Increases Patience

12/2/2017

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"I signed up for Bikram yoga after seeing BYSJ's booth at the Farmer's Market in spring of 2016, and the timing could not have been more serendipitous. Deep down I knew I needed to do something to get back into a consistent exercise routine. The very first big difference thing that I noticed after a few weeks of practicing regular Bikram Yoga was the skin on the back of my upper arms/tricep was no longer bumpy (a very common skin thing)- - it was smooth!

Being in the military (at the Oregon Air National Guard in Portland - our F-15 airplanes share the runway with PDX) we have a PT (physical training) test each year. I had found recent years that I 'crammed' for it-- going into 'beast mode' about 6 weeks or so before the test (which comprises of timed situps & pushups-- 1 minute allotted for each-- not to mention waist measurement and a mile & a half run.

In June 2016 (about a month or so of getting into Bikram yoga) I scored the highest PT (physical training) score ever (in my 20+ yrs in the military) with a 96.9 (out of 100). To score Excellent, one must get 90 or above. Fortunately because of my regular yoga practice, i don't have to worry about not passing.

"Cramming at anything in life does not help anybody! I wanted a regular exercise practice that I liked and that give me great benefit and to also be a role model to my kids for a picture of health. Many career military folks lose their dedication to their health and I think it's so important to set the example but, more importantly, to live my best life (like Oprah says.) I was looking primarily for physical benefits; toning & flexibility appealed to me. My high school and college days of track and volleyball are far behind me, and now I have fallen in love w/ Bikram Yoga particularly. It's easy on the joints, non-competitive, and the benefits, as I've learned, are far more than physical: my practice has increased my patience and motivation in other areas of my life.

"The greatest benefits in the last year in particular are: 1) healing a fresh back injury!  With physical therapy, I took a short break right after the injury and then got back into it right on time for January 2017's 30-day challenge! I took it very easy and did very little in some postures and it healed me 98%!  The other 2% was just time. Today I am 100%.  2) I credit Bikram Yoga for the remarkable healing following an ovarian cyst removal surgery in early October 2017; after 3 days I felt restless and was ready to drive to my doctor's appointment.  In each class when it's mentioned that we receive 100% of the benefit for every attempt we do, that really speaks to me.  I have learned to really listen to my body since regularly practicing (I aim for 3x/week.)

"I love putting my energy into Bikram yoga. The 5:30am class is great for my work-life balance. When I get home after the early morning class, my husband and 2 kids are just getting up (so I don't miss family time) and I'm still able to get to work on time. I LOVE that our cozy St. Johns neighborhood has its own Bikram Yoga studio and I am proud to be part of it! "

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POTM: Head to Knee Pose/ Janushirasana

12/1/2017

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This posture comes toward the very end of every Bikram yoga class, paired with Stretching Pose/ Paschimottanasana. Together the two postures provide a lovely final stretch for the hamstrings, shoulders and back while improving circulation to the internal abdominal organs.

How to do:
  1. Sit facing the front mirror with your right leg out cornerwise
  2. Bend your left leg so your heel is up by your groin and sole of your left foot creates some pressure on the inner right thigh- your two legs should form a 90-degree angle like an "L"
  3. Bring your arms over your head and turn at the waist to your right
  4. Grab your right foot (you may need to bend the knee) and interlock your 10 fingers a couple inches below the toes
  5. Pull your toes toward your face to try and flex the foot and get your heel off the floor
  6. Tuck your chin to your chest like rabbit pose, suck your stomach in and put your forehead on your knee (again, you may need to bend the knee)
  7. Bend your elbows down next to your calves
  8. Bring your left elbow and left shoulder down a bit more until both shoulders are level with the floor
  9. At the end, bring your head a little closer to your stomach and push your knee down one more time (got a cramp in the abdominal muscles? good news, you're on the right track!)
  10. Release your foot and repeat to the left side

Tips:
  • When you switch your legs from the right to left sides, put your hands on the floor for support- then bring your arms over your head again once you've put the legs in position. This helps prevents strain on the lower back during the transition.
  • Your body is really warm and relatively limber by this point in class, and you may be a bit tired from all your efforts! Pay very close attention to your form, alignment and breath so as not to overstretch or "tweak" your back.

Among the many specific benefits of Head to Knee pose are:

  • Boosted circulation to liver, pancreas, and spleen and kidneys
  • Better circulation to bowels to improve digestion and relieve chronic diarrhea
  • Improved concentration and mental endurance
  • Ehanced flexibility of ankles, knees, hip joints
  • Stretching of the sciatic nerve to help relieve or prevent sciatica
  • Stretching of deltoids, trapezius, and hamstrings, especially erector femoris
  • Forward flexion of lower spine, especially last 5 vertebrae
  • Toning of biceps and quadriceps

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    HHY Founder, Yoga Business Coach, yoga-doer and life-lover, Kay Afif!

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