Monday, July 28, 2008
30 seconds on the mat
Have you ever considered doing a 30-second yoga practice? Does that sound completely absurd? Well, it really isn’t. I sometimes don’t get even three full minutes a day to call my own, let alone for a yoga practice. I have tried various permutations and combinations in order to do a little yoga everyday. Gone are the days when I could luxuriate on my mat and literally feel every breath or do a beautiful asana practice. Now I have a minute or two.
I don’t mean for this to sound like a rant. Forgive me if it does. I am trying to make mothers feel a little better about not having time to exercise or take care of themselves. So I use that minute or two to do a headstand for 30 seconds, wheel for 15 seconds, standing triangle (trikonasana) for 30 seconds, spinal twist for 15 seconds, and shoulder stand for 15 seconds, not necessarily in that order. Now I have 15 seconds left so I do a quick shavasana. If I have one more minute, I can do two rounds of suryanamaskar and finish off with the tadasana or palm tree pose and then eka pada pranam asana which is a great balancing asana – very good to feel centred (all this before the sahvasan, obviously). Now that is three minutes on the mat. But just look what 30 seconds can do. It can give you a whole new way of seeing things while standing upside down!
So what will you really get out of this practice?
Headstand – rejuvenates the brain cells and the pituitary and pineal glands. Helps improve the quality of sleep and removes inertia and lethargy during waking state. Relieves constipation, rejuvenates the lungs and supplies fresh blood to all organs. No wonder it is known as the king of asanas! And trust me, it can do wonders for your self-confidence as well.
Shoulder stand – important for the optimal functioning of glands and organs, especially the thyroid and parathyroid glands. Provides relief for respiratory disorders of the lungs such as asthma and bronchitis, even breathlessness. It is also a panacea for constipation. The inversion of the body provides fresh blood flow to all the internal organs. Improves self-confidence and in general raises the energy levels of the practitioner. It is to be noted that no inverted asana can be practiced by anyone suffering from hypertension (high blood pressure) or low blood pressure.
Trikonasana – removes stiffness in the hips and lower back, it corrects postural defects. Develops the chest muscles and is a very good balancing asana. It also stretches the muscles along the sides of the body from fingertips to toes.
Spinal twist – stretches the spine and keeps is supple. In other words, it is very essential for the sound health of your spine. A healthy spine means a healthy body in general. It also tones the organs in the abdominal region.
Surayanamaskara – refer link below http://bindumandalayoga.blogspot.com/2007/10/sunsalutations.html
Tadasana – improves posture, stretches the spine – it is a great stretch from one end of the body to the other. It is also a good balancing asana.
Eka pada pranamasana – tones the leg muscles and gives one a sense of balance and poise.
Shavasana – this is the simple corpse pose, where you lay down in the supine position with arms and legs outstretched, spread out and limp. Simply relax in that position and review the effects of your asana practice on your body. Be aware of your breath.
Refer http://bodymindyoga.blogspot.com/2007/11/shavasana-corpse-pose.html
You see how three minutes or 30 seconds can do a lot for you on the mat. After 30 seconds in headstand, you will not only get so many benefits related to the asana, you will also value every second that you have much more than before. Now get on that mat right away and give yourself the best three minutes of the day. No amount of time is too little for yoga.
Happy inversions!
I don’t mean for this to sound like a rant. Forgive me if it does. I am trying to make mothers feel a little better about not having time to exercise or take care of themselves. So I use that minute or two to do a headstand for 30 seconds, wheel for 15 seconds, standing triangle (trikonasana) for 30 seconds, spinal twist for 15 seconds, and shoulder stand for 15 seconds, not necessarily in that order. Now I have 15 seconds left so I do a quick shavasana. If I have one more minute, I can do two rounds of suryanamaskar and finish off with the tadasana or palm tree pose and then eka pada pranam asana which is a great balancing asana – very good to feel centred (all this before the sahvasan, obviously). Now that is three minutes on the mat. But just look what 30 seconds can do. It can give you a whole new way of seeing things while standing upside down!
So what will you really get out of this practice?
Headstand – rejuvenates the brain cells and the pituitary and pineal glands. Helps improve the quality of sleep and removes inertia and lethargy during waking state. Relieves constipation, rejuvenates the lungs and supplies fresh blood to all organs. No wonder it is known as the king of asanas! And trust me, it can do wonders for your self-confidence as well.
Shoulder stand – important for the optimal functioning of glands and organs, especially the thyroid and parathyroid glands. Provides relief for respiratory disorders of the lungs such as asthma and bronchitis, even breathlessness. It is also a panacea for constipation. The inversion of the body provides fresh blood flow to all the internal organs. Improves self-confidence and in general raises the energy levels of the practitioner. It is to be noted that no inverted asana can be practiced by anyone suffering from hypertension (high blood pressure) or low blood pressure.
Trikonasana – removes stiffness in the hips and lower back, it corrects postural defects. Develops the chest muscles and is a very good balancing asana. It also stretches the muscles along the sides of the body from fingertips to toes.
Spinal twist – stretches the spine and keeps is supple. In other words, it is very essential for the sound health of your spine. A healthy spine means a healthy body in general. It also tones the organs in the abdominal region.
Surayanamaskara – refer link below http://bindumandalayoga.blogspot.com/2007/10/sunsalutations.html
Tadasana – improves posture, stretches the spine – it is a great stretch from one end of the body to the other. It is also a good balancing asana.
Eka pada pranamasana – tones the leg muscles and gives one a sense of balance and poise.
Shavasana – this is the simple corpse pose, where you lay down in the supine position with arms and legs outstretched, spread out and limp. Simply relax in that position and review the effects of your asana practice on your body. Be aware of your breath.
Refer http://bodymindyoga.blogspot.com/2007/11/shavasana-corpse-pose.html
You see how three minutes or 30 seconds can do a lot for you on the mat. After 30 seconds in headstand, you will not only get so many benefits related to the asana, you will also value every second that you have much more than before. Now get on that mat right away and give yourself the best three minutes of the day. No amount of time is too little for yoga.
Happy inversions!
Labels: alternative therapies, breath awareness, healing, health, postnatal yoga, pranayama, prenatal yoga, stretching, wellness, yoga, yoganidra
Friday, July 18, 2008
What kind of practice do you do?
Is yoga really only about physical fitness, washboard abs and toned muscles head to foot?
Well, obviously, the answer is a big resounding NO. So what all is yoga about? The answer to this question cannot simply be written down in the form of an article. The question is very profound. The answer, even more so. Yoga cannot be summarized in a few paragraphs. It is to be experienced. You have to jump on that mat and get going if you want to find an answer to that question.
Yoga is a physical fitness program, I don’t deny it. But that is only the tip of the iceberg. Yoga is a synonym for wellness, health, happiness, mental and emotional fitness and much more. It is a flowering of the self in its entirety.
What started off for me as a form of therapy for aching shoulder joints, became the most fascinating journey into the self. I thank my body everyday for sending me signals in the form of pain – the body uses its intelligence to help each one of us access our inner potential by presenting us with physical challenges for which we may inevitably choose spiritual solutions.
Soon yoga became a very important part of my life and everyday would only feel well and complete if I finished with my yoga session. As I delved deeper into yoga, I was surprised to find that this ancient art and science of wellness was as vast and deep as the ocean with many gifts to offer.
My teachers were also immensely supportive of my journey. They enhanced my understanding through their kindness and compassion.
Often when I tell someone I practice yoga, they look me up top to toe as if to check if I am slim and fit. Scanning me from the outside will never tell you if I am. I can walk very far carrying my five-year old piggy back, though! I guess fitness cannot be measured that easily after all.
So where am I going with all this? I am trying to dispel notions about yoga that limit its application to a mere physical fitness regimen or a new age metaphor for slim thighs and taught muscles.
In its simplest form, it is a daily meditation done in motion on a sticky mat. In its most complex avatar, it is a way of life. Anyway you look at it, there are many dimensions to fathom, not just one. You cannot simply say, “I do yoga” and expect to be always understood. What do you do when “you do yoga”? That is the real question. And there is no single answer to that question either. It is worthy of contemplation, however. In the end, whatever you come up with is your own discovery and your own path. No two yoga practitioners can ever claim to have walked the exact same road. Yes, there could be common aspirations and goals, but the ultimate walk is yours. In the final analysis, your yoga could never be the same as mine, even if we both did Hatha yoga that we learnt from the same teacher. Your lessons will be different from mine, as will your body and your mind. And how you shape your practice will be based on your own personal life story that is etched into your body.
So "yoga" is a big word. Each practice should be a reminder of your commitment to the self and its flowering. It doesn’t matter that your abs are not tight and you did not fight the flab with yoga. Did you breath well today and did you keep your cool? Then you did yoga.
Now tell me, what kind of practice do YOU do?
Well, obviously, the answer is a big resounding NO. So what all is yoga about? The answer to this question cannot simply be written down in the form of an article. The question is very profound. The answer, even more so. Yoga cannot be summarized in a few paragraphs. It is to be experienced. You have to jump on that mat and get going if you want to find an answer to that question.
Yoga is a physical fitness program, I don’t deny it. But that is only the tip of the iceberg. Yoga is a synonym for wellness, health, happiness, mental and emotional fitness and much more. It is a flowering of the self in its entirety.
What started off for me as a form of therapy for aching shoulder joints, became the most fascinating journey into the self. I thank my body everyday for sending me signals in the form of pain – the body uses its intelligence to help each one of us access our inner potential by presenting us with physical challenges for which we may inevitably choose spiritual solutions.
Soon yoga became a very important part of my life and everyday would only feel well and complete if I finished with my yoga session. As I delved deeper into yoga, I was surprised to find that this ancient art and science of wellness was as vast and deep as the ocean with many gifts to offer.
My teachers were also immensely supportive of my journey. They enhanced my understanding through their kindness and compassion.
Often when I tell someone I practice yoga, they look me up top to toe as if to check if I am slim and fit. Scanning me from the outside will never tell you if I am. I can walk very far carrying my five-year old piggy back, though! I guess fitness cannot be measured that easily after all.
So where am I going with all this? I am trying to dispel notions about yoga that limit its application to a mere physical fitness regimen or a new age metaphor for slim thighs and taught muscles.
In its simplest form, it is a daily meditation done in motion on a sticky mat. In its most complex avatar, it is a way of life. Anyway you look at it, there are many dimensions to fathom, not just one. You cannot simply say, “I do yoga” and expect to be always understood. What do you do when “you do yoga”? That is the real question. And there is no single answer to that question either. It is worthy of contemplation, however. In the end, whatever you come up with is your own discovery and your own path. No two yoga practitioners can ever claim to have walked the exact same road. Yes, there could be common aspirations and goals, but the ultimate walk is yours. In the final analysis, your yoga could never be the same as mine, even if we both did Hatha yoga that we learnt from the same teacher. Your lessons will be different from mine, as will your body and your mind. And how you shape your practice will be based on your own personal life story that is etched into your body.
So "yoga" is a big word. Each practice should be a reminder of your commitment to the self and its flowering. It doesn’t matter that your abs are not tight and you did not fight the flab with yoga. Did you breath well today and did you keep your cool? Then you did yoga.
Now tell me, what kind of practice do YOU do?
Yoga for mums
Mums are always juggling so many tasks. Take me for example, I am caught yawning at the most inappropriate of moments all the time. This could only mean one thing – that I have too much to do and very little time to rest. However, my yoga practice provides plenty of comfort to me. It helps me above all to cultivate a harmonious relationship with my children despite all that goes on with me through each day. Being a mother is never easy. It’s a constant challenge to not just be a mother, but to be a good one too, whatever your own definition of that is.
This is where yoga can certainly help.
You can start with a little bit of this and a little bit of that, as they say. If you have the possibility to step on your mat, then get going with asana and cap it off with shavasan and finally a few minutes of pranayama. If not, then split your yoga practice into batches of 10 minutes and do two or three such rounds everyday. Early in the morning, while you are waiting for your tea water to boil, do a few asana in the standing position. The palm tree pose and the swaying palm tree pose are the most famous. Even trikonasana (or the standing triangle) is a great one to do while just waiting…
Try some visualizations with your eyes open. Or try observing your thoughts as they arise, with awareness on your breath, while giving your baby a bath. I mean, it may sound preposterous, but it really isn’t that absurd. Keep an open mind. You never know what you will find.
Cutting veggies or doing the dishes is a great avenue for meditation. You may just as well observe the colors of the vegetables you are cutting. Your food should have five colors anyway. Or better still watch your breath while cleaning up after cooking.
Between all these yogic antics, try a ten-minute body awareness trip where you just sit on the couch with your child most probably jumping all over you. Never mind, close your eyes and feel those little jabs from those little elbows and run your mind along your body, feeling each and every part.
In the evening, when you are ready to fall asleep at the most untimely hour, try and sneak your mat out. Of course, if that is not an option, then sit on the floor and stretch your muscles lightly. You could also bring out your mat and bring another one for the kids to sit on and play. That sometimes works for me. But since those occasions are few and far between, I will have to rely on my spontaneous creativity to get done with my practice.
I have tried almost every trick in the book. Success is an elusive word anyway. So I don’t bank on any of it working for me. But if I do manage to stay awake after the kids are asleep, then I can do yoga. At nine in the night sometimes, but it’s worth it. Another ten minutes on the mat couldn’t hurt. If nothing else, you will go to bed with a clear conscience – you did try to resurrect your yoga practice after all. I mean, what could be worse than a dying yoga practice? A dead one, with no hope of redemption, perhaps.
This is where yoga can certainly help.
You can start with a little bit of this and a little bit of that, as they say. If you have the possibility to step on your mat, then get going with asana and cap it off with shavasan and finally a few minutes of pranayama. If not, then split your yoga practice into batches of 10 minutes and do two or three such rounds everyday. Early in the morning, while you are waiting for your tea water to boil, do a few asana in the standing position. The palm tree pose and the swaying palm tree pose are the most famous. Even trikonasana (or the standing triangle) is a great one to do while just waiting…
Try some visualizations with your eyes open. Or try observing your thoughts as they arise, with awareness on your breath, while giving your baby a bath. I mean, it may sound preposterous, but it really isn’t that absurd. Keep an open mind. You never know what you will find.
Cutting veggies or doing the dishes is a great avenue for meditation. You may just as well observe the colors of the vegetables you are cutting. Your food should have five colors anyway. Or better still watch your breath while cleaning up after cooking.
Between all these yogic antics, try a ten-minute body awareness trip where you just sit on the couch with your child most probably jumping all over you. Never mind, close your eyes and feel those little jabs from those little elbows and run your mind along your body, feeling each and every part.
In the evening, when you are ready to fall asleep at the most untimely hour, try and sneak your mat out. Of course, if that is not an option, then sit on the floor and stretch your muscles lightly. You could also bring out your mat and bring another one for the kids to sit on and play. That sometimes works for me. But since those occasions are few and far between, I will have to rely on my spontaneous creativity to get done with my practice.
I have tried almost every trick in the book. Success is an elusive word anyway. So I don’t bank on any of it working for me. But if I do manage to stay awake after the kids are asleep, then I can do yoga. At nine in the night sometimes, but it’s worth it. Another ten minutes on the mat couldn’t hurt. If nothing else, you will go to bed with a clear conscience – you did try to resurrect your yoga practice after all. I mean, what could be worse than a dying yoga practice? A dead one, with no hope of redemption, perhaps.
Thursday, July 17, 2008
Meditations from the mat - I
This morning, when I unfurled my yoga mat, I was wondering if I would get even two minutes straight, without one of my kids gnawing at me for something. To my utter and complete surprise, I actually got a full practice. After a long time, I was to experience this lovely freedom and I must say, I thoroughly enjoyed it. From this practice came some insights into my own muscles and how a good, long stretch with a deep breath to boot could do wonders for my mind and not just for my body.
As I stretched, literally feeling every muscle on my legs elongate, I underwent such a sense of exhilaration. I wondered what that could be and as I contemplated this reality, I realized that I was breathing life into my muscles and the oxygenated blood was irrigating all the cells in my body. This simple mechanical process, initiated with a little awareness, was making me feel so good. I was motivated to stretch with renewed vigor. Who would have guessed that standing on your toes and trying to touch the ceiling would have such an effect on your mind.
The next time you want to stretch, try this: take your awareness to the part that is being stretched. Say you are standing with your feet firmly planted on the ground, hip width apart, with your hips facing forward and slightly curled inward. Now interlock your fingers and raise your arms up, palms facing upward, simultaneously breathing in and rising on your toes. Hold the position for a few seconds, along with it, your breath as well. Keep your awareness on the stretch along the spine and anywhere else that you can feel it. Also keep your awareness on balancing. Now slowly, as you exhale, let go of the position. Let your hands fall to your sides, completely relaxed. Close your eyes and feel the effects of this stretch.
Another interesting thing you will notice is that your body sways gently when you stand with your eyes closed. Standing still then, is really standing with the awareness of the swaying. There is stillness only in movement. And the great balancing act is nothing but being aware of the movement, not resisting it.
If you feel better after that stretch we just discussed (and I promise you will), then consider doing so for five whole minutes everyday. Your stretches will be amazing. But what will be even more amazing is how far five minutes can stretch!
As I stretched, literally feeling every muscle on my legs elongate, I underwent such a sense of exhilaration. I wondered what that could be and as I contemplated this reality, I realized that I was breathing life into my muscles and the oxygenated blood was irrigating all the cells in my body. This simple mechanical process, initiated with a little awareness, was making me feel so good. I was motivated to stretch with renewed vigor. Who would have guessed that standing on your toes and trying to touch the ceiling would have such an effect on your mind.
The next time you want to stretch, try this: take your awareness to the part that is being stretched. Say you are standing with your feet firmly planted on the ground, hip width apart, with your hips facing forward and slightly curled inward. Now interlock your fingers and raise your arms up, palms facing upward, simultaneously breathing in and rising on your toes. Hold the position for a few seconds, along with it, your breath as well. Keep your awareness on the stretch along the spine and anywhere else that you can feel it. Also keep your awareness on balancing. Now slowly, as you exhale, let go of the position. Let your hands fall to your sides, completely relaxed. Close your eyes and feel the effects of this stretch.
Another interesting thing you will notice is that your body sways gently when you stand with your eyes closed. Standing still then, is really standing with the awareness of the swaying. There is stillness only in movement. And the great balancing act is nothing but being aware of the movement, not resisting it.
If you feel better after that stretch we just discussed (and I promise you will), then consider doing so for five whole minutes everyday. Your stretches will be amazing. But what will be even more amazing is how far five minutes can stretch!
Practicing yoga off the mat
It’s been six weeks since I did any real yoga. Okay, now that I have come out with it, I feel much better. I just moved to London six weeks ago with family and found it excruciatingly difficult to re-establish my yoga practice in this new place. Everything was different and naturally I spent a lot of energy trying to get accustomed to the new environment. It took a lot out of me.
Now I have finally succeeded in starting to practice yoga once again, one little stretch at a time. And looking back on these past few weeks, I realize how much I missed it. But it is also equally true that when life is a bit challenging is when you need your yoga most, however, not necessarily on the mat. Yoga can be understood and practiced in a multitude of ways. And unbeknownst to me, I was actually practicing many principles and concepts of yoga, albeit mostly through awareness, while going about my chores and responsibilities.
The day would begin with my 18-month old waking me up. My five year old would soon follow. At that moment everyday, I would realize that yoga was a luxury that I may as well relinquish. And so the demands of the day would overwhelm me and yoga would soon fade away as a hazy memory, a thing I “used” to practice.
Over weeks, I succumbed to a severe case of yoga-withdrawal and started going a bit crazy, but even this madness was interspersed with moments of lightness, awareness or understanding. I kept my breath very close to me during this time. This was the real challenge - practicing yoga off the mat.
I was confronted with what I now call “an opportunity to grow”. When there is no possibility to practice yoga is when you grow. That is when you really uncover some of the key concepts that underlie a regular practice of asana, for example. This irony is something each of us should consider ourselves lucky to be confronted with, every once in a while.
Yes, it is very essential to stretch and contemplate the effects of your asana practice, and then go into a long shavasana. That is my idea of a great practice. But in the absence of that, I would try going for a walk and use that time to introspect. I would try and make every day seem exciting by doing a little meditation just before leaving the bed. I used affirmations very successfully as well, during this time.
There is no substitute for the simple act of stretching. Yes, on-mat yoga is a fantastic way to relieve the body of stress. It is great exercise and doubles up as a meditation because it is done with awareness (or should be!) and has profound spiritual implications for the practitioner, if done regularly.
But what do you do when you can’t do it, never mind the reasons? You start by simply accepting it and finding substitutes for exercise, which could include your children as well. Then you try and snatch five minutes here and there to close your eyes and focus on your breath and get centered. Then you go through the day trying to keep centered using your awareness.
Keep going. The day will come when you will finally dig out your mat and get on it. You may not be able to spend more than three minutes on it, but they will be the three best minutes of your day. And remember, when you are bending over trying to get that mat out and on the floor, take a deep breath and feel your body opening up…………..
Now I have finally succeeded in starting to practice yoga once again, one little stretch at a time. And looking back on these past few weeks, I realize how much I missed it. But it is also equally true that when life is a bit challenging is when you need your yoga most, however, not necessarily on the mat. Yoga can be understood and practiced in a multitude of ways. And unbeknownst to me, I was actually practicing many principles and concepts of yoga, albeit mostly through awareness, while going about my chores and responsibilities.
The day would begin with my 18-month old waking me up. My five year old would soon follow. At that moment everyday, I would realize that yoga was a luxury that I may as well relinquish. And so the demands of the day would overwhelm me and yoga would soon fade away as a hazy memory, a thing I “used” to practice.
Over weeks, I succumbed to a severe case of yoga-withdrawal and started going a bit crazy, but even this madness was interspersed with moments of lightness, awareness or understanding. I kept my breath very close to me during this time. This was the real challenge - practicing yoga off the mat.
I was confronted with what I now call “an opportunity to grow”. When there is no possibility to practice yoga is when you grow. That is when you really uncover some of the key concepts that underlie a regular practice of asana, for example. This irony is something each of us should consider ourselves lucky to be confronted with, every once in a while.
Yes, it is very essential to stretch and contemplate the effects of your asana practice, and then go into a long shavasana. That is my idea of a great practice. But in the absence of that, I would try going for a walk and use that time to introspect. I would try and make every day seem exciting by doing a little meditation just before leaving the bed. I used affirmations very successfully as well, during this time.
There is no substitute for the simple act of stretching. Yes, on-mat yoga is a fantastic way to relieve the body of stress. It is great exercise and doubles up as a meditation because it is done with awareness (or should be!) and has profound spiritual implications for the practitioner, if done regularly.
But what do you do when you can’t do it, never mind the reasons? You start by simply accepting it and finding substitutes for exercise, which could include your children as well. Then you try and snatch five minutes here and there to close your eyes and focus on your breath and get centered. Then you go through the day trying to keep centered using your awareness.
Keep going. The day will come when you will finally dig out your mat and get on it. You may not be able to spend more than three minutes on it, but they will be the three best minutes of your day. And remember, when you are bending over trying to get that mat out and on the floor, take a deep breath and feel your body opening up…………..