Warrior 1

Warrior 1 pose or virabhadrasana 1 is a common pose in a standing series in hatha yoga. It makes a great transition pose from various standing postures including warrior 2 and triangle though the foot alignment is slightly different.

Remember that as you attempt the pose the shorter the stance, the closer the feet are to each other the easier it will be. You can always scoot the 90 degree foot out further if you need more depth. Align the hips so your guns face forward and lift the spine. A 90 degree knee gives you the workhorse in your quadriceps and builds strength in your lower body. Pull the belly in and lift your spine. Long slow breathing through the nose while retracting the neck will complete the alignment through your spine and relish the sense of space you create.

Lift your arms in any position you like but slowly work them up above you for extra lift. No slouching. Use your breathing to massage your body into position.

Try going through several poses in sequence including this one. Triangle and warrior 2 are good options.

Feeling

I found a book at the thrift store today that was about yoga. It caught my eye from the bin and realizing it contained American yoga teachers I flipped through its pages and decided to purchase it for the library.

Looking at the section on Erich Schiffmann it quoted Erich as saying that he only heard Krishnamacharya say three things. The one that caught me was, “yoga is not mechanical.” I’m unsure of the context or how the phrase passed Krishnamcharya’s lips but it struck me.

All during classes I’m talking students through the physical. Move your knee here, turn your arm this way, reach towards the mirror. They sweat, they struggle and often they laugh. In leading them through practice I’ve always told them it’s your yoga, not mine. I’m leading them through what I know of yoga asana. This physical manifestation is very mechanical. Iyengar was often criticized for this in his teaching of yoga but I find the paradox contained within yoga practice keeps me coming back for more.

An asana may be physical but it’s not mechanical. There are pieces and parts, anatomy moving here and there but in the end what do you feel? Done without feeling yoga is just exercise. Done with feeling yoga not only helps keep you in shape, it can teach you who you really are. It’s a path. The discovery of where it leads is the fun part, the journey.

Focusing on the anatomy of a yoga pose is a fun exercise for me. With an anatomy background I enjoy knowing what my body is doing in certain poses but it will never replace the feeling. In a deep forward bend where I feel calm and serene do I consider my hamstrings? Usually I’m just lost in some feeling, some sensation of what is going on. Merge. Breathe.

Excluding the feeling of a pose is a little like discussing love and explaining that dopamine and oxytocin are released and promote the sense of being in love. It can help explain the science and mechanics but does nothing to express the feeling of having your lover embraced in your arms.

Long term the practice gives you intuition. I stop thinking so much and start feeling to the point that of the available actions, I choose the one that suits the situation best. Improv as life. Do your yoga asana with feeling and the real yoga begins. I’ll see you soon in class.

Triangle pose

Trikonasana or triangle pose is an extremely common standing posture in hatha yoga. Its simplicity allows a beginner to do the pose while true mastery may take years. I’m not even close and I’ve been working at it for 8 years. This pose is an easy transition from warrior 2 though the feet are often closer together in triangle. This pose works deeply into the hamstrings and hips and often new students feel sore in these areas the day after class.

Go slow, feel your body flow into the pose. Work on the alignment and be less concerned with depth. It’s not about doing the pose perfectly, it’s about feeling your way through the pose and breathing into a new space. Triangle may be one of those friends for life poses you’ll return to but it always has something to teach you. If necessary align yourself from the ground up. Start at the feet, how do they feel? Can you be more grounded? Can you feel more anchored to the floor then lift out from that? Work your way up the body, like running yourself through a scan. Feel the pose, embrace it. Breathe and love the space you create.

The twist in the pose comes after you’ve lengthened your spine. Students slouch in this pose frequently and I find the hand reaching out to the mirror to be the easiest way to prevent this from happening. Once you’ve felt it several times it’s easier to not make that mistake but when you start really reach out to create a long spine before you concern yourself with twisting. When you do twist, twist from the lower spine first then spiral out to the up stretched hand.

If you decide to turn your head make sure you’re balanced and grounded. It’s not uncommon to fall out once you turn the head so ground into your feet first. Don’t rush to turn the head, go slow, feel the twist through the neck. Tuck your chin and when you look up your chin will be closer to your shoulder. This chin tuck is safer for your cervical spine and if you feel strain take note, you’re probably not tucking the chin.

Try the transition from warrior 2 into triangle. Find a foot spacing that allows you to leave the feet where they are and go between both poses to feel the difference. Most of all, breathe. The breath will take you more deeply into the pose. If you feel strain back off, breathe deeply and let it slowly work its magic.

MIS retreat

Long ago I became excited due to there being a gathering at Bharsana Dham. This gathering was of friends and students of Erich Schiffmann. The gig didn’t go through, plans were scrapped due to logistics and I kept track of the Moving into Stillness forums for when they might return.

The time finally came this past weekend and I was excited to go meet someone whose work I admire and who has become a role model of sorts for me. Being in a largely female yoga community means I don’t have as many male teachers to inspire me or emulate. My practice is largely isolated and I was tickled to arrive in Camp Allen to discover other yoga teachers from Austin whom I’d never met.

Being largely solitary my joke became saying, “Krishnamawho?” It was nice to discuss my interests and have others understand. Discussions about Krishnamacharya, Iyengar and the American yoga community flowed off of lips easily and I relished a chance to have other perspectives on a practice we’ve all grown to love. All those I spoke with were warm, welcoming and had a sense of family I find inspiring. Not even I felt like an outsider.

Erich, I admit, was intimidating to me. This isn’t so much due to him as due to my notions of yoga teachers and having admiration for his work. He walked into the studio, gave a few people hugs and walked over slowly and without saying a word gave me a large welcoming hug. I was almost taken aback and realized I’ve chosen the right line of work. Years ago I had an afternoon spent with people who became my friends for the day. At its end I gave a man a large hug and was told later by my then girlfriend that he’d been very uncomfortable with this. Working as a bodyworker means my sense of physical intimacy with people is often more intimate than some may be comfortable with. It’s just a hug, a symbol of affection for another person and I decided that if someone wasn’t comfortable with my hugging them then well, that was simply something we’d all have to work out. In this instance with Erich I felt home. After our embrace I said, “I’m Robert, I live in Austin.” His reply was a simple head nod, “Oh yeah, nice to meet you.” Nice to meet you, post hug, I shouldn’t feel so amazed but hey if you’re in my line of work you notice physical contact.

Through the event which was a very informal hangout I found everyone calm, relaxing and open. Being that most of us have read and absorbed Erich’s book Moving Into Stillness I felt we were mostly all on the same page. I was treated very well and receptively and I’d like to thank those in attendance for being so warm and open to this curmudgeon of a yoga teacher. You give me hope for yoga community.

Erich has always come across as down to earth in his book and videos and I found his presence in person to be no different. There was no air about him, no sense of exhaltation and certainly no sense of supremacy. I sat down for lunch, Erich took a seat next to me and over conversation he told me he’d watched some of my videos on youtube and that, “they were good.” This was enough for me to feel guffawed. I’m sure I kept it internal but to me it was akin to getting a letter from Iyengar where he wanted to talk yoga with me.

Later in discussions I presumed why Erich would compliment my work. He seems to be almost as tech savvy as I am, which is to say he’s run the camera, editing software and knows what it’s like to pour your heart and soul into a youtube video. He said he could tell the videos were “heartfelt” and that was enough of an encouragement for me. Having someone I admire in the yoga community tell me my videos were good felt like a small blessing.

During the event I felt no lack of humanity among those in attendance including Erich. There was no air, no condescension. I’d like to thank Erich and the community for welcoming me with open arms. I hope I can create the same open space in my classes and studio that you presented to me this weekend.

Warrior 2

I’ve heard Patricia Walden, one of Iyengar’s senior teachers, call standing poses friends for life. I believe warrior 2 or virabhdrasana to be one of those key standing postures that one will always return to in their practice.

This pose is difficult for beginners to get into completely. Having their bent leg at 90 degrees takes time and strength building in the core and legs. The further the legs are apart the more work done my muscles to hold the pose. If you find it difficult keep good foot posture but decrease the distance between the feet. Always keep the knee above the ankle, none of that moving it out in front.

The second most common problem I see for people in warrior 2 is they don’t open their hips. This was a revelation to me when I was first shown, I’d been almost completely unaware of my hip positioning in the pose previously. Both legs are opening out and stretching apart through the hips. Both legs are turning out so that there’s some focus on having the outer or pinky toes ground into the floor. Most people will sag through the hips and sag through the shoulders. As I often tell my students, “No one slouches into battle! Hips open, shoulders back and down, open the chest.”

As you gain strength increase the distance between the feet. Warrior 2 makes a good transition into triangle pose or trikonasana if the feet are closer together than I have in the video.

Mountain pose

Tadasana or mountain pose is the foundational standing pose in hatha yoga. The alignment in the posture influences all of the other standing postures so it’s important to work on your alignment to get a sense of how proper posture here influences other poses in your practice.

It may seem odd to teach people to stand correctly but that’s what we do. As you watch the video notice how even my posture changes in the pose. I have a small sway back and it’s interesting to see myself in video form leading you through the alignment. Feel the pose as you make shifts. Your body will tell you what feels right if you listen. As you move or adjust yourself further notice how one part of your body flows into another differently due to the changes you make.

In the pose always continue breathing calmly. Increase, follow and explore the breath. See where it takes you.

variations in plow

Plow and shoulderstand are usually performed together, plow first then up into shoulderstand. This gives the shoulders a chance to settle, allows the spine time to lengthen and open as well as blood to begin to settle near the head. Once you’re comfortable with the standard poses the variations allow some movement of the legs in a wide range of motion.

You can literally play in the poses once you’re comfortable and you’re searching for new space, new feeling and opening of tissue. Yoga poses feel focused, calm, aware and centered while you’re in them. Once you’ve found good space in your body breathe deeply and see if your rib cage, diaphragm and spine can find a new space to open into. The sense of play comes from an open awareness without destination. You’re not just trying to go into the pose deeper, you’re exploring.

Breathe into the pose. Feel it out, make small adjustments and fine tune movement. Enjoy how the poses feel.

Shoulderstand

Shoulderstand or salamba sarvangasana is the queen of the yoga poses. Along with headstand which is the king, they are royalty. These two poses, if you can do nothing else during a day, are said to be the most beneficial. The blood bath that the thyroid and parathyroid receive is said to be extremely healing to the human body. Long term I believe this is why many yogis live long lives, regulating the endocrine system is no small feat.

Make sure to use the mats or blankets and go slow. This small steady platform will take pressure off of the neck and allow the spine to lift up into a true inversion. If anything feels off, uncomfortable or strained come out. Yoga is not a rush but a lifetime pursuit. Go with standing poses, wait for your strength and flexibility to grow then return. I’ve done this in my practice with both headstand and shoulderstand.

These poses are more advanced but I’ve covered them first to stress their importance. Standing poses will be next in the series.

Plow pose

Halasana or plow pose is a common pairing with shoulderstand or salamba sarvangasana. Plow allows a deep flexion of the spine and opening that supports the eventual lift into shoulderstand. One should be cautious, particularly if you’ve not performed this pose previously. Go slow, walk the feet back and take your time. Your breath is more important than the depth of the posture you achieve.

The pose helps the thyroid, parathyroid and the digestive tract due to pulling the belly towards the spine. Additionally you can get a hamstring stretch and the benefits of a partial inversion. Use the mats or blankets as shown in the video. I used to loathe both plow and shoulderstand due to attempting the pose without and feeling strain on my cervical spine or neck.

Plow is an excellent addition to a vibrant energetic practice. It’s calming to the nervous system as is common with forward bends.

Headstand pt.4

In this last installment on headstand we discuss the effect of the pose on cranial sutures and the cranial bones, specifically as regards their movement. This information is heavily informed from my study of cranialsacral therapy. If you’re interested in cranialsacral therapy I highly recommend The Heart of Listening by Hugh Milne.

If you ever feel an imbalance in the head or cranial bones while in headstand come out. Better safe than sorry. The pose should feel good, even on your head.

Headstand pt.3

Respiration is influenced in very interesting ways in headstand. Since we’ve shifted the effect of gravity upon the body by turning upside down, we’ve done the same to our breathing. Right side up the diaphragm pushes the abdominal organs down and flattens out from it’s bowl shape to open the base of the rib cage. This vacuum helps pull air into the lungs. Upside down however the abdominal organs are now putting pressure on the diaphragm and the muscle has to work against gravity to lift the abdominal organs. Essentially, you’re making it workout.

The exhale in headstand is smooth, easy and not forced. As you relax the diaphragm releases and air smoothly flows out of the lungs as the abdominal organs press down helping force air out of the lungs. Combined with the usual ujjayi breathing that’s common in yoga you have a one two punch that strengthens, tones and refines the musculature of breathing. After years of practice, even when at rest, a yogi’s breathing is still full and strong from strengthening these areas.

Headstand also allows freedom to the legs and spine to move in many directions. Your hips are now free to move within whatever range of motion feels good. Upside down isn’t so bad.

I always say headstand is a yogic cup of coffee. I feel calm, alert, energized and focused after doing the pose.

Headstand pt.2

Inversions bathe the endocrine organs (pituitary gland, thyroid and parathyroid) in blood meaning they are allowed to do what they’re supposed to do. Cleansing and repair happen and proper function returns or is maintained. The increased blood flow to the head includes the brain, the part of the body that uses the greatest blood supply. The morning wake up I do with headstands pushes blood up then down my body repeatedly as I shift my space in gravity.

Reading Anatomy of Hatha Yoga I was surprised to find out he listed two different versions of headstand, one at bregma, another at the crown. Exploring the pose over time I became aware that my skull wasn’t completely level and my neck was certainly not in proper alignment. I’d been told that headstand is a bad idea for someone with my specific injury, a whiplash. I wondered why the pose made me feel better and decided to listen to my body as opposed to stop doing a pose I liked.

I realized over time that headstand gave me space to correct cervical spine issues from the top down. By shifting my head slightly in various directions I had resistance to push into the muscles around my neck, connecting into the base of my skull and into my upper back. I could essentially work in three dimensions and now upside down to reverse any structrual torsion or shift that’d taken place over time. Long story short, not only was headstand good but I could work on my long term alignment in some tricky areas.