Sidebends

I had the privilege of being in a lovely garden in the hill country in Sri Lanka.  Thanks to all of the people who looked after us there at Kelburne Cottages, Haputale.

It is a 6 hour trip by car along winding roads and it feels nice to move your spine in different ways when you have been sitting for so long.  

I felt like doing some sidebends in particular.  

Spinal side bending is when the spine actually lengthens on one side relative to the other rather than just tipping your body sideways with both sides equal length.  

I emphasised the side bending of the spine with some shoulder/arm movements and it is those that are  deconstructed a little more in this video.  

I lift the shoulder, then the elbow, then I roll the upper arm out (that is where you see the elbow start to point down), then I reach out my forearm and fingers from there.  

In the video I move my head last.  I move it in a way that keeps the sides of the neck feeling long.  Only move your head and neck in ways that feel comfortable.  For many people that might mean you stay looking down.  

I had this lovely grass to practice on with birds singing and a beautiful garden behind me.  In the video that looks amazing.  Yet when I practice my focus is inward and directed more towards noticing how it feels to move.  

This practice is repetitive and the movements start to flow nicely and I could have stayed repeating them for much longer.  The video lasts for 8 minutes and I finished more because I was conscious of how long it would take to upload the video rather than because I was ready to finish.  

When you practice you could go for longer or shorter.  You could try the upper body and arm movements from sitting if you are too tired to stand.  You could even lie down and imagine yourself doing them.  

Do not do anything that hurts.  It is always better to find an actual person and learn from them.  Happy and safe practicing.

Much metta,

Samantha

PS Canberra yogis, we are back for our outdoor practice from Sunday 6 May 2018.  

No warm up backbends

In this video, one of my great teachers (Paddy McGrath, Dancing Spine Yoga) got a small group together so we could give a taste of what you might experience with her (for more of her genius go to www.dancingspineyoga.com).

We all met at the beach at 7 am.  For some of us (me in particular) that meant waking up a bit beforehand and heading down.

We spent a few minutes trying to find a place to rest my computer so we could take the video--a handy park bench did the trick--then lay ourselves down on the ground (very bumpy as it turned out with the beautiful tree above us having shed a bucket load of marble sized seeds!).

And this is what we did.

We did a few more things like that, backbends different ways, some backdrops, a few squats, a standing balance.  Then we closed up shop and went for a coffee/juice/tea down the road.

The point is we woke up and a few minutes later we met casually on the beach and did our flicking backbends then left.  We did not spend hours or even minutes 'warming up' or 'cooling down'.

We did do a few 'rolling wall squats' (a type of moving from standing, squatting, standing where you try to keep your weight forward the whole time and prevent your butt sticking up and shifting back while pretending to slide your nose up and down an imaginary wall right in front of you).

Then it was "lights, camera, action" on our wiggling spines.

We all practiced our own variation of backbending.  We all have different spines so that is normal. We are not going to look the same.  But hopefully we all felt the same inside.  That is, with a delicious free and moving spine.

These back bends were as normal as walking.  Just another movement/action in our day.

Hopefully you do not need to warm up to go for a walk or take a swim in the ocean.

And so we practice with our back bends.  As though they are just a normal movement and part of our day.

My backbend at 7am after waking is not the same shape as one a bit later.  Indeed, none of my backbends are ever the same. But if I work mindfully then I can still feel lightness and ease of spine no matter when I practice.

We did not do warm-downs, counter-poses or anything to finish.  We did do a short standing balance pose to 'give back' to our spines, which looked liked this.

And our spines felt delicious.

If your backbends in the middle of the day routinely feel squashed or jammed then you won't be able to do the same thing first thing in the morning and get a different result.  You might need to adjust your technique.

Paddy gave us lots of different ways to free our spines, with specific feedback that was unique to our level of practice, our level of 'mental preparedness', and our level of movement.  That is what makes practicing with her so special.

When you practice in a way that is not striving for a particular outcome, without over-stretching or tensing too much then you find a beautiful space to work in.

Thanks to you, Paddy, for helping us find that space, for freeing our spines, and supporting our realisation that dropping down first thing in the morning to wiggle freely into a backbend can be entirely normal.

To practice with Paddy go to www.dancingspineyoga.com

If you can't make it then you can meet us here in Canberra out by the lake doing our own bit of wriggling.

And finally, I am not suggesting you all wake up and do backbends--especially if you have not learned to do them without squishing.  But perhaps be open to the possibility that it is possible and that there might be some teachers out there who can show you how!

Happy and safe dancing spines!
Much metta,
xosamantha

www.yogacafecanberra.blogspot.com
www.yogacafelk.blogspot.com

Spinal Wriggles To Backdrop

Here I show lots of movement throughout my spine as I try to get my wriggle-on and lengthen my spine from bottom to top as much as possible to come into a standing backdrop that lengthens rather than squashes my spine and so feels delightful.

I wriggle up...

and up...

and up...

And my up takes me back...

And down, but in an up kind of way!

When practicing backbends it is important the spine does not feel tense.  It is important to feel light and free.  It is important that your whole body is smiling from the inside.

Well, that's how I like to practice.

This video is not intended for anyone to copy.  Such poses are learned from a teacher.  It is more for my students to have a look at how when you keep wriggling up you can also come down.  A bit like a slinky.  

Happy and safe practicing and hope to see you soon.  We will be practicing outdoor yoga in the sun from now on so protect yourself however you need.  See you in Canberra or Sri Lanka for my upcoming retreat (October 1-4 2015).

Much metta,

Samantha

Fun With Splits!

If you clicked on this post you probably are interested in doing the splits.

Great!  In this post I share two places where some splits or splits-like postures sneak into the current sequence I am teaching.

But as you watch the videos (there are two), look at the photos and read through just remind your self that when you practice anything, try your best but do not be attached to an outcome.

If the splits come they come.  If they don't they don't.  Accept that.  Do not force.  Do not strain.  Move slowly.

This is not an instructional post about how to do the splits.  It is a post to show where you can slip them (or like postures) into parts of your practice.

The first of these postures does not come until at least a good 15-20 minutes of the sequence. That means we have moved and warmed ourselves.

Watch the first video, below, which is an interesting variation on a side bending upside down splits that starts with parsvakonasana.  I deconstruct the posture afterwards with step by step photos and instructions.

Then, in the middle of our sequence, take a look at how we move from gadjastan (elephant stance) to the more traditional seated splits.

Upside down side bending splits
The video shows the transition from parsvakonasana to upside down side bending splits.

Deconstructed
1. Come to parsvakonasana.  Watch previous posts on parsvakonasna if you are not sure how.

2. Pelvis remains in place, turn navel, ribs, chest and bring shoulders to the inside of thigh or knee if possible.  Press inner thigh and outer arm into one another.  Be mindful that your butt does not swing out to the side here.

3. Bring inside hand to back of calf from the inside.  Keep nuzzling knee and shoulder into one another.  Press that hand into the calf and calf into hand.  Again, mindful your butt is not off out to the side. 

4.  Other hand comes to ground.

5.  Lean forward and begin to bring that back foot in.  Be on toe tip so there is as little weight on that back foot as possible. 

6. Keep leaning forward, nuzzling arm and leg, pressing calf and hand, and lift off if safe and comfortable.  Look towards your back foot.

Fun on the floor!

Below is a video that shows how we transition from standing to splits on the floor.  

I show two variations--the first is for people more familiar and comfortable with full splits.  

The second is for those less familiar and less comfortable with the splits.  Remember, try your best without being attached to an outcome. 

To come into this posture we start here.

Make our way mindfully to the ground.  Pause and get that tummy firm in a way you can still feel the movement of the breath there!

Go for a upavista konasana--a sort of wide legged side split type posture.  I have my arms reaching up to lengthen my spine and I am working with sitting bones down and top of pelvis back so I am not being too archy in my lower back.

Then, either turn spine and lift and make my way to a split like this....

...or, bend both knees then lift and turn to a long lunge.

Smile and have fun.

Only do what feels comfortable.  Try to practice to your own body and how it is at that moment and not to what you think you should to be doing.  

This is a pose in our current sequence as we work our way through outdoor yoga in chilly Canberra (the ear muffs might be a give away!).  The posts are intended for students who work with me and know my teachings.  Overseas we can work on these in my upcoming retreats in Sri Lanka (July 2015) and Bali (September/October) 2015 (see www.artofliferetreats.com).

Happy and safe practicing!

Much metta,

Samantha

www.yogacafecanberra.blogspot.com

www.artofliferetreats.com

www.yogacafelk.blogspot.com

Winter Post Class Chai Catch Ups

If you are in Canberra you know is it winter.

And it has only taken me until half way through winter to bring along a thermos of hot chai for us to sip on after class!

So bring along a cup and avail ye of a post class warming beverage if you like.

Ingredients: various chai spices, organic coconut milk (pure harvest brand).  No black tea--not that there is anything wrong with it but there just isn't any.

Probably made in a little bit of a rush but in a loving rush that is sure to give a little zip to your day.

From time to time I might add raw cacao powder for a chocolatey chai!

Ideally I would love to have a little flask the general passerby could have as a little bit of community cheer but given it has taken me this long to organise just one flask for our class I will have to keep this idea simmering and hopefully action it next year!

 

Active Kurmasana

Kurmasana is an intense spinal forward bend and I recommend should only be practiced with a teacher and not by learning from the internet.

This post is mainly to show how long my spine is when I practice this posture rather than as a 'how to'.  I have pictures and a video at the end.

Many people can do a version of this where they straighten their legs but their spine remains very humped up--like a tortoise shell I suppose.

It will indeed remain a little 'humpy' but my effort here is in trying to lengthen.

I do active variations first to firm the tummy (in a way I can breathe and move the spine).  A more active variation would be to lie down and do what I show here.

First, a sort of navasana where knees bend and I make efforts to draw them into my chest.

Then, I try to keep my legs as close to my chest as possible and straighten them.  This will be beyond a lot of people.  Don't let your legs come out too far from your chest.

Next I take my heels and help myself into the posture assisting with the hands.  I try to push my heels into my hands and make efforts to bend my elbows.  I keep chest and thighs close.  I try to keep shoulders and knees together with firm tummy.  The danger when you use your hands here is that your tummy goes soft so make sure tummy stays firm.

Lengthen the legs as much as possible while maintaining previous actions.  In the video you can see me wriggling to lengthen my spine further--while trying to keep my balance. It's a bit tricky.

I keep tummy firm and legs come down.  Knees are bent, spine is long. I recommend you keep spine long and legs bent rather than go for straight legs.  Far better to stay here than strain or force.

Tummy firm, spine long and shoulders go under knees.

Arms straighten out beside me, shoulders under knees, tummy firm, spine long.  I can breathe comfortably.

Slowly I go, keeping tummy firm and spine long.

The video below shows the posture in action. I make particular efforts to also ensure my neck is in a comfortable position and you can see me moving it around. 

Following an intense forward bend like this I do a less intense forward bend like paschimottansasana and then a strong tummy firming posture like bakasana or a high plank.  If you do postures well counterpose is not necessary but I have just made it a practice.

Using active movements and doing the posture 'mid-air' without hands as much as possible ensures I combine strength and flexibility.

I teach something like the 'wowee active hip opening' sequence I just posted prior to this before I do a posture like kurmasana.

This is the approach I take in my classes, workshops and retreats.  Join me if you like--in Canberra, Bali (for our yoga and raw food retreat September 2015) or in Sri Lanka (yoga retreat).  Details of my class and retreat schedule are on the home page of my blog.

Happy and safe practicing.

www.yogacafecanberra.blogspot.com
www.artofliferetreats.com
www.yogacafelk.blogspot.com

Russian Doll: How To Dress For Winter Outdoor Yoga Classes!

In this video I demonstrate how I layer clothing for winter outdoor yoga classes!

I had dressed for a cold morning but it turned out to be 22 degrees so I needed to disrobe.

I could not miss the opportunity to record a lesson in dressing for you though.

I have:

• 2 x normal leggings
• 1 x wool leggings
• 1 x fleece leggings
• 1 x cotton long sleeve top
• 1 x icebreaker 200gm top
• 1 x fleece top
• 1 x icebreaker neck buff
• Not shown in the video I also had 1 x turtle neck jumper and 1 x icebreaker 320gm high neck top (I had taken them off already, realising how I had misjudged the temperature!)
• I did not have my wool toe socks on but I recommend these and maybe shoes if you want
• I also did not have on my long sleeve wool fingerless gloves, which I recommend for the cold
• I could have worn a beret and sometimes do