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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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:
Tips:
Among the many specific benefits of Head to Knee pose are:
Many students comment about the transition from Camel Pose to Rabbit Pose: it's very challenging, or it feels amazing- or both! Both poses deeply open the spine, helping ensure proper alignment as well as helping maintain the health of the intervertebral disks, whose spongy nature helps them absorb shock from daily movement. Rabbit pose improves digestion, helps regulate metabolism and helps alleviate common cold and sinus symptoms as well as headaches. It benefits the central nervous system by creating maximum space between vertebrae along the back of the spine- which is not only great for stretching your back muscles, but also for the intervertebral disks and for the spinal cord which is protected by the bone joints of the spine. The front-side compression helps strengthen and tone abdominal muscles. The "throat-choked" feeling of the chin tucked into the chest is where this pose nourishes the parathyroid and thyroid glands. Doing Rabbit pose also helps enhance mobility and flexibility of back muscles, spine, scapula and trapezius muscles. Come and try Rabbit in class today and make your body smile! Camel is great for so many things! Among its benefits are:
This is a posture where it's very normal, especially as a beginner, to feel dizzy, nauseous or emotional. The best thing to do is? Breathe. Immediately after you exit the posture, lie down in savasana (try to skip the water, handtowel, or whatever else you automatically reach for in that moment.) No worries, those feelings will pass- or you may even learn to like them! Backward bending this way is most likely a new sensation, and opening your chest, hips and throat can feel vulnerable. Here's a video Peter and I shot with our special guest teacher Audrey Holst. I asked Audrey if she had noticed any trends among our students in the way we are practicing, and together we agreed that Camel pose could use some attention to make sure you all are getting the goody mentioned above, without causing strain or pain. Enjoy, and please let us know if these tips are helpful for you! Half Tortoise pose provides maximum relaxation effect by getting your head below your heart, sending freshly oxygenated high-speed blood rushing into and around your brain. It's said that 30 seconds in this posture is as relaxing as 8 full hours of sleep!
Among the numerous benefits of Half Tortoise pose:
How to do: Sit down kneel-down position with your hips on your heels. Bring your arms over your head sideways, hands-palms together and cross your thumbs. Try to keep your hips on the heels throughout the posture. Exhale breathing and go down, arms and head together. Touch your forehead on the floor, the edge of your pinkie fingers on the floor, elbows locked. Stretch your arms forward so your shoulder blades come off the spine, still trying to keep your hips on your heels. Stay for about 30 seconds and stretch, breathing calmly in and out by the nose. Inhale breathing and slowly come up with your arms and head together. Relax on your back in savasana for 20 seconds. Tips:
Fixed Firm pose is the first in our series of kneeling postures. From the beginning you will feel a stretching or extension in your ankles, knees and quadriceps- and as you move deeper into the posture you will also stretch the spleen, lymph glands in your armpits. This posture employs the tourniquet effect right off the bat by compressing the knee joints, and as you move deeper you'll also compress the lower back and adrenal glands. Physical benefits of Fixed Firm include: improved circulation to kidneys, liver, pancreas and bowels for improved digestion; increased flexibility of knees and ankles; boosted immune system through stimulation of the spleen and lymphatic system; improved adrenal funtion by compression in the lower back, stretching muscles of the thighs, abdomen and pelvis; flushing knees and ankles with fresh high speed blood to loosen scar tissue and relieve arthritic symptoms; improved menstrual symptoms; relief of sciatica, gout and varicose veins. One major psychological or spiritual benefit of this one (especially when dealing with knee injury or tightness) is... Patience! Keep in mind it could take you weeks, months or even years to even sit your hips down between the heels. Remember that as long as you try the right way one step at a time you are getting 100% of the benefit. Fixed Firm can be challenging for athletes with tight quads and anyone experiencing knee injuries, chronic tightness or knee pain. The key to success is: take it easy, honey. This is an anatomically correct pose! It helps rebuild a natural range of motion for the knee, which is mainly a hinge joint but also does have a bit of rotation. Only go so far in the posture as you feel discomfort- but never pain- in the knees. Posture Tips
For this one it will help you to always remember one of our favorite Bikram quotes: “Do not mess with the knees. You can mess with the gods, but you cannot mess with the knees.” – Bikram Choudhury After focusing on the lower back with Cobra, the upper back with Locust and the middle back with Full Locust pose, our Spine Strengthening Series concludes by tying it all together with a Bow! A Bow pose, that is: Dhanurasana. ;) In Bow pose, we practice keeping a good tight grip on the feet while kicking the legs up and back to move the total spine into a backward bend- against the force of gravity! Sounds purty impressive, doesn't it? It sure is, and here's why: Bending your spine backwards using your strength counter-balances the many forward-bending positions you put your body in throughout the day. This helps to straighten out your spine, which improves posture and relieves or prevents back pain. Holding your feet from outside while you kick causes the rib cage to open, improving pigeonchest and permitting maximum expansion of lungs and increased oxygen intake. Balancing on a stretched-out belly while compressing the back improves function of the intestines, liver, kidneys, and spleen. But that's not all: Back-bending revitalizes the spinal nerves by increasing circulation along the spine. Bow pose strengthens abdominal muscles, upper arms, thighs and hips while developing flexibility of the scapula, latissimus dorsi, deltoid, and trapezius muscles. Improved posture, pain prevention and relief, strength, flexibility- all that in just 20 seconds at a time. Not too shabby, eh? TIP: "What if I Can't Get My Feet??" If you are unable to grab both of your feet (yet!) that is perfectly normal. It might be a stiff knee, back or shoulder that's limiting you. Simply keep coming and trying the right way- your body will open up in time! Here's how to start:
Full Locust pose can often feel like one of the most difficult postures to improve. It's challenging because it is the only posture where you don't get to use any leverage against the floor or another body part to cause your muscle contraction- you just have to go for it using your 100% strength and will power! Don't discourage if you don't feel like you are getting very high: you are getting plenty of benefits simply by doing your best in this seemingly simple pose...
Full Locust strengthens the middle back (thoracic spine) helping to improve posture and prevent or relieve lumbago, arthritis symptoms and cervical spondylosis. It is effective at strengthening and toning the muscles of the back, hips, buttocks and legs. It massages abdominal organs, stimulating digestion and helping to alleviate menstrual problems, too. All that, in only 10-20 seconds! Be sure to come to class at least 3 times a week and practice Full Locust pose (and the rest of the Bikram yoga series) for maximum therapeutic results so you can enjoy your life to the fullest! Locust pose strengthens the muscles and connective tissues around the upper back and shoulders, helping to alleviate many back or spinal problems such as slipped disc and sciatica. Stretching the elbow joints with your body weight applied helps prevent or cure tennis elbow, tendonitis, arthritis and carpel tunnel syndrome. Lifting your legs like that is also excellent for firming your buttocks and hips! A Few Tips for Locust Pose:
Cobra pose is the first in our spine-strengthening series of postures. This pose gets you to use all the muscles along your spine, as well as plenty of strength from your lower body, to lift your upper body off the floor. The focus of all that effort – and the major recipient of the benefits – is your lucky lower back.
Cobra promotes strength, space, and flexibility in the lumbar spine, all of which help to relieve and prevent that chronic back pain that is so common these days- so you don't have to be a statistic! Cobra also strengthens your quadratus lumborum, psoas, piriformis, hip adductors, and gluteal muscles. On a deeper level, it improves kidney, liver and spleen function. The more precision, intensity, and frequency you invest in your Cobra, the more benefits you will feel! Top tips for getting the most out of Cobra:
One of the best ways to learn more about the postures is to read Bikram's "Beginning Yoga Class" book. Attend class 3 to 5 times weekly to put your learning into action and make your body smile! |
AuthorHHY Founder, Yoga Business Coach, yoga-doer and life-lover, Kay Afif! Categories
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