tag:blogger.com,1999:blog-88497420718585095372024-03-13T10:14:04.955-07:00BackbendingHeather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.comBlogger22125tag:blogger.com,1999:blog-8849742071858509537.post-82074748786875588072013-06-21T03:06:00.002-07:002013-06-21T03:17:29.694-07:00Q & A with Heather Part 3: Backbending<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The last of a 3-part series from student questions on backbending. The question is: </span><br />
<span class="Apple-style-span" style="font-size: 16px; line-height: 16px;"></span>
<br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">"<i>Sometimes I experience waist pain after backbending practice. What am I doing wrong? I also have pain while preparing for advanced inversions</i>." </span><br />
<div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<span class="Apple-style-span" style="font-family: Arial, sans-serif; font-size: 15px; line-height: 24px;">There are many factors that could be attributing to this. However, it is not always about doing it wrong.</span><br />
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: arial, sans-serif; font-size: 15px; font: normal normal normal 11pt/normal Arial, sans-serif; line-height: 24px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 15px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: 16px; line-height: 16px;">First, let’s look at what kind of pain it is. There are different kinds of pain and not all pain is equal. Pattabhi Jois used to say, “little pain today, gone tomorrow”. Sometimes that little pain is a lot of tomorrow's later, however. While pain is often an indicator of the muscles and joints having been stretched physically beyond their <em style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: arial, sans-serif; font-size: 15px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">known</em> limit it is not always best to ignore it. Some pain is normal and part of the process. Yet, determining what is good and bad pain is an on-going process and a learning curve. To think of pain as any kind of perquisite to the </span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: 16px; line-height: 16px;">practice is not always wise. </span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: 16px; line-height: 16px;"><br /></span><span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: 16px; line-height: 16px;">There are 4 suggestions you can work with that will help you determine what kind of pain it is (good or bad). As well, it will lead you into another dimension of your practice with a different understanding of the pain itself. Pain as Patajalim wrote in the <i>Yoga Sutras</i> is a mental modification. It is not so much the pain, but how we learn to respond and react to it. </span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: 16px; line-height: 16px;"><br /></span>
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: 16px; line-height: 16px;">Read more </span><span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: 16px; line-height: 16px;"><a href="http://www.helloyoga.com/2013/03/01/backbending-question-answer-heather-morton-3/" target="_blank">here</a></span><span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: 16px; line-height: 16px;">. </span><span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: 16px; line-height: 16px;"> </span></div>
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: 16px; line-height: 16px;">
</span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-3SA8vdhAIk8/UcQliUUSLzI/AAAAAAAABYA/4uIzj3Wyo9k/s1600/IMG_4922+H.Morton.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="347" src="http://1.bp.blogspot.com/-3SA8vdhAIk8/UcQliUUSLzI/AAAAAAAABYA/4uIzj3Wyo9k/s640/IMG_4922+H.Morton.JPG" width="640" /></a></div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com2tag:blogger.com,1999:blog-8849742071858509537.post-14134606047938646862013-02-03T05:30:00.002-08:002013-02-03T05:35:56.575-08:00Q & A with Heather Morton Part 2: Backbending Yoga This is the second question from a student and teacher of yoga whose question was, '<i>How do I protect my lower back in a deeper backbend of yoga</i>?'<br />
<br />
Here's the post on <b><a href="http://www.helloyoga.com/2013/02/01/backbending-question-answer-heather-morton-2/" target="_blank">Hello Yoga: Japan's Yoga Community</a></b>. I have broken done the elements of this question into five essential components. Before we talk about anything it is important to <b>define what is backbending. </b>In other words, I am confident the word "backbend" brings up many different ideas and images for everyone. Understanding the full practice of backbends, which really is a lot more than just bending backward is helpful to moving forward into the practice. It dismantles many of our assumptions, fears and misconceptions about backbends.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-JyLVqUpPhtA/UQ5mR7FzRrI/AAAAAAAABUA/2SQZnKML2lw/s1600/IMG_3487.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-JyLVqUpPhtA/UQ5mR7FzRrI/AAAAAAAABUA/2SQZnKML2lw/s640/IMG_3487.JPG" width="480" /></a></div>
<br />
The second part is about your <b>personal practice</b>. Here, I suggest ways to develop a practice that works for you by accessing both your strengths and weaknesses. The third section is about the <b>counter postures of yoga</b>, which are a fundamental part of backbends. In the fourth section, I talk more specifically about <b>self-preservation</b> or what we can also call <b>fear</b>. There are many tangible ways to work with this during your practice. The final part is a <b>recommendation and a reminder </b>that Yoga is not just about your body. It has been said many times that we are using the body to work on the mind. Backbends offer this great opportunity to focus more on breathing as they bring to the surface in a real way how much we tend to think of <i>bending</i> and <i>breathing </i>rather than <i>breathing</i> and <i>bending</i>.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-cqKLmQZLVM8/UQ5mZLbvUNI/AAAAAAAABUI/6iaWhYTdY4E/s1600/IMG_3511.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-cqKLmQZLVM8/UQ5mZLbvUNI/AAAAAAAABUI/6iaWhYTdY4E/s640/IMG_3511.JPG" width="344" /></a></div>
<br />
<i>Enjoy</i>. Send a message on <a href="http://www.facebook.com/pages/The-Yoga-Way-Heather/214685865209354" target="_blank"><b>facebook</b></a>, write a comment here and/or watch one of my videos featuring <a href="http://www.youtube.com/watch?v=szn8UtCMGgI&list=UUGlB-lWhLVX9-L0B98_e7sQ&index=26" target="_blank"><b>the sun salutations of backbending yoga. </b></a>Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com0tag:blogger.com,1999:blog-8849742071858509537.post-39846525926744021642013-01-18T08:12:00.001-08:002013-01-18T11:58:29.420-08:00Q & A with Heather Morton Part 1: Backbending Yoga Featured on <a href="http://www.helloyoga.com/2013/01/01/backbending-question-answer-heather-morton-1/" target="_blank">Hello Yoga: Japan's Yoga Community</a> under Yoga Knowledge: Backbending Q & A with Heather Morton, part 1. This series was inspired by questions that came from my <a href="http://www.facebook.com/pages/The-Yoga-Way-Heather/214685865209354" target="_blank">facebook</a> followers on backbending. The first question is how to begin the practice, but more specifically how to learn to <a href="http://www.youtube.com/watch?v=rM9-ug5awBs&list=UUGlB-lWhLVX9-L0B98_e7sQ&index=45" target="_blank">drop-back from standing into the wheel pose.</a> Click the link for a youtube demo. Enjoy the article.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-UDGpgUjwxrE/UPlz-P_HJrI/AAAAAAAABQQ/5NQbcS94gUo/s1600/DSC_1875.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-UDGpgUjwxrE/UPlz-P_HJrI/AAAAAAAABQQ/5NQbcS94gUo/s400/DSC_1875.JPG" width="302" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-tmJF8vIZK0E/UPl0NISw1FI/AAAAAAAABQY/0sSVrwOgKm4/s1600/DSC_1886+(2).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-tmJF8vIZK0E/UPl0NISw1FI/AAAAAAAABQY/0sSVrwOgKm4/s400/DSC_1886+(2).JPG" width="331" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com0tag:blogger.com,1999:blog-8849742071858509537.post-80403143601283451842013-01-01T10:11:00.001-08:002013-01-01T10:11:41.766-08:00Lifting, Breathing and Countering your Practice <br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<i>Chakorasana</i> (bird on a crescent moon)<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-KIlrOH6uqqE/UOMj5t4ZPUI/AAAAAAAABM0/Btug_JPQQO8/s1600/IMG_4576.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-KIlrOH6uqqE/UOMj5t4ZPUI/AAAAAAAABM0/Btug_JPQQO8/s400/IMG_4576.JPG" width="250" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
I love the name of this posture, because to me it represents the lightness of a bird and the magic of lifting up to reach the stars and moon, and to sit there! Feeling like this in the posture, however, is truly difficult since this position is not that easy.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
It is not part of the traditional <a href="http://www.atmavikasayoga.com/" target="_blank">AtmaVikasa series</a> but a posture I learned to incorporate into backbending yoga. In fact, it is a pose I used to counter some of the deep backbends with and was a natural progression from my practice after many, many years. I also like this pose because it is like 3 separate parts that come together to make a unit. Here's a practice way to dismantle it so you can test it out for yourself:<br />
<br />
1) Opening the hips is key to single behind the leg pose. This pose opens the low back, chest and knees! A solid way of working towards this is learning the splits, baddha konasana and half lotus forward bend. I've made several youtube videos that focus on this, one of which is called '<a href="http://www.youtube.com/watch?v=BlG6HA5-4eo&list=UUGlB-lWhLVX9-L0B98_e7sQ&index=6" target="_blank">Opening to the splits</a>'. Click the link to watch it.<br />
<br />
I also feel that half lotus is a requirement first because of the pressure on the knee. There are a lot of great ways to prepare for this, which does not come from bending your knee into the posture. I personally did a lot of work on my legs and hips before lotus. Here's one exercise that also strengthens your stomach. This posture is called <a href="http://www.youtube.com/watch?v=NC-Q5_919_c&list=UUGlB-lWhLVX9-L0B98_e7sQ&index=18" target="_blank">supta padangushtasna</a> (it's great for your legs). Working on your legs will help lengthen the muscles and gives you more space to make the rotation in the hips when the time is ready for lotus or called padmasana. See the link above.<br />
<br />
2) Arm strength. Believe it or not the hardest part is opening the hips. A lot of this pose is more about balance and leverage. However, solid planks, arm pressure pose and other arm strengthening poses will help you a lot. Some postures that will indirectly give you the power and the confidence are <a href="http://www.youtube.com/watch?v=cWYLl0qWd5Q&list=UUGlB-lWhLVX9-L0B98_e7sQ&index=5" target="_blank">headstand</a> and variations as well as crow pose.<br />
<br />
3) Once you have the leg behind your head and feel comfortable you can move to the next stage, which brings the posture together. Practice just to lift your pelvis upward and hold. Once you can hold for 5 breathings, you can easily shift the pelvis forward while bringing the leg toward you.<br />
<br />
This <a href="http://www.youtube.com/watch?v=jnfTvL5m1Gg&list=UUGlB-lWhLVX9-L0B98_e7sQ&index=47" target="_blank">video </a>shows you this transition including a more advanced way of entering another arm postures called astavakrasana<br />
<br />
<b>It takes time, patience and practice.</b> I am a believer that many people can learn to do this, but again opening the hips can be a a few years. I myself worked for 5-6 years on lotus, forward bends and even twists to open the outer hips! Failing any injuries or knee issues when your back opens the leg goes too! The rest is practice and finding your balance. It's kind of like when the student is ready the master appears.<br />
<br />
More instructional videos on basic postures of the AtmaVikasa system can be found on my <a href="http://www.youtube.com/user/TheYogaWay" target="_blank">youtube channel.</a><br />
Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com0tag:blogger.com,1999:blog-8849742071858509537.post-23931855872428300702013-01-01T03:53:00.003-08:002013-01-01T04:22:23.864-08:00Happy New Year: 4 Things to Do All Year <br />
<div class="MsoNormal">
The first day of 2013! It's a bit dull over here, but no
reason to be down. I've made a list of the FOUR things that will help start the year off great. These are, however, valid for all the way through the year so just
because you didn’t get started on any of them yet does not mean it’s too late! </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
1. <b style="mso-bidi-font-weight: normal;">CLEAN</b> up your
computer. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Something I have personally been meaning to do and will do.
How much stuff we store that is truly slowing things down (that's a no-brainer). It is of course good to make
a regular habit out of doing this more than once a year, but if you are like
me you might let things pile up a bit.<span style="mso-spacerun: yes;"> </span>I
have too many photos on my desktop and files that could be sorted out better.
While I was growing up my brother used to make fun of me for spending so much
time organizing! However, there really are good merits in such acts because even
the act of organizing your desk, your office and your room makes you feel clearer
mentally and more on top of things. <span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"><br /></span></div>
<div class="MsoNormal">
<b>2. Get COOKING. </b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Yes, since moving to Europe I’ve had the opportunity to
really spend some quality time in my kitchen. Something that as a small
business owner and teacher I did not have the time for at all! I never cooked
my own cookies from scratch, soup from my own vegetable stock, attempted to pickle
my own kimchi and lots of other fun foods. I am not an expert by any means, but have learned
as I go and get better each time! Cooking is a true spiritual practice that is
good for your body and soul. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Here's a link to one of my cookie <a href="http://theyogaway.blogspot.de/2012/12/vegan-peanut-butter-choclocate-chip.html" target="_blank">recipes</a>. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>3. Breathe and MEDITATE. </b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
A lot of people think just because they can't spend hours
and hours on it you won't get very far. This is actually not the case. Spending
even just 2 MINUTES is going to change your mood, mind and feelings! One of my
teachers <a href="http://www.swamiveda.org/" target="_blank">Swami Veda Bharati </a>said 2 minutes is really good! So take the time when
you are in car, riding the sub-way, standing in a line waiting, cleaning your
house or any other mundane activity!</div>
<div class="MsoNormal">
Find your ‘out’ breath and focus on it slowly leaving your nose.
Then as you inhale let it slowly come into your awareness. Repeat the cycle feeling
the genuine greatness of exhaling and how the inhalation is filled with a new
moment, life and vitality. Let thoughts pass and slowly focus on making both the ‘out’
and ‘in’ slow and steady. See how much better you’ll feel at the end and it was only 2 minutes! <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"><b><br /></b></span></div>
<div class="MsoNormal">
<b>4. Let Yourself DREAM. </b></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-3z746CBdJ8M/UOLN9N6cx-I/AAAAAAAABMc/6rrmtWtIWF0/s1600/P1070356.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-3z746CBdJ8M/UOLN9N6cx-I/AAAAAAAABMc/6rrmtWtIWF0/s320/P1070356.JPG" width="320" /></a></div>
<div class="MsoNormal">
View from a castle hill in Alsace, France. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Open a new word document now. I'm a
BIG fan of keeping a journal or a log. Write down the things you like, love and
want to do! Go outside and take a look at the sky! How often we even to forget
to look up especially if you don’t live near a beach, the water or in the country.
The sky, however, is always there and it’s beautiful. Take a moment to let your
mind enjoy the different shades of the sky. By doing so it allows the more
intuitive parts of the mind to rise and inspire you. <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"><br /></span></div>
<div class="MsoNormal">
Happy 2013 to everyone...! Thank you for following and thank
you for reading and sharing your thoughts!</div>
Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com0tag:blogger.com,1999:blog-8849742071858509537.post-40018601493224669502012-11-10T03:08:00.003-08:002012-11-10T03:09:20.971-08:00BB (backbending) Q & A with Heather Morton <br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-FpLekInJPTc/UJ41swVOBGI/AAAAAAAABLM/ge-ZisSKu9s/s1600/a.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-FpLekInJPTc/UJ41swVOBGI/AAAAAAAABLM/ge-ZisSKu9s/s320/a.JPG" width="251" /></a></div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<strong>Lilu Trapecista asked: </strong></div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<strong><br /></strong></div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<strong>"Sometimes I experience waist pain after backbending practice. What am I doing wrong?" Lilu also mentioned having pain wihle preparing for advanced inversions. </strong></div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
There are many factors that could be attributing to this. However, it is not always about doing it wrong.</div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
First, let's look at what kind of pain it is. There are different kinds of pain and not all pain is bad. <strong>Pattabhi Jois </strong>used to say, “little pain today and gone tomorrow”. Pain is often an indicator that the muscles and joints have been stretched physically beyond their ‘known’ limit. This is normal and a part of the process. However, determining what is actually good and bad pain can be tricky. And by the way, by no means is pain a perquisite to practice either!</div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Assuming this not a pain of warning (usually sharp and takes you by surprise) but an achy kinda sore feeling it is often part of the process. The best thing to take a look at is what and how you are practicing. My teacher Yogacharya (a backbending expert in Mysore) used to say pain comes when you are not fully foucsed on your<strong> breath and your gazing points</strong>. We might think we are breathing during the practice but is it natural or a forced breath? Or, just something we are mechanically doing?</div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<strong>Suggestion#1:</strong> Practice to observe your breath <span class="fbUnderline" style="text-decoration: underline;">both before and after a backbend</span>. Practice to gradually even out your breaths so that it’s calmer and steady. In backbends the breath does tend to get rapid and harsh. If you focus on <strong>exhaling</strong> you can learn to slow it down.</div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Pain can also arise when the practice series is not correct or right for you! When specifically practicing how to do backbends and improving your practice it is really beneficial to <strong>counter the practice</strong> with other postures. These are twists, forward bends and neutral poses. </div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<strong>Suggestion #2: </strong>Practice forward bends, sitting and spinal twists. These are held for <span class="fbUnderline" style="text-decoration: underline;">twice as long as backbends</span>. This is the system I learned under my teacher Yogacharya. If you are doing more than 3 backbends without a counter pose you may need to incorporate a few counter postures. The vinyasa of cobra pose to down-dog and jump or sit is excellent.</div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
It is easy to forget that backbending is not just about your back! It is all about lengthening the front of your torso, opening the chest and shoulders as well as lifting upward from the pelvis girdle. When pain arises this is a sign that some muscles have overstretched while others have under-stretched. In backbends the pressure can go into a weaker area first. Being aware of this you can make adjustments that will give you more relief. </div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<strong>Suggestion #3:</strong> Practice to bend from your hips and <span class="fbUnderline" style="text-decoration: underline;">not</span> your waist. In standing backbends use the practice sequence of placing your hands on your waist (re: thumbs facing toward your spine). This will protect your waist and allow you to understand how to lift upward. This same movement is repeated when we bend forward (re: pulling in the low belly and extending forward).</div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
When learning to do more advanced postures like a backbend from a headstand, handstand or scorpion, the pressure tends to go directly into the lumbar and dorsal muscles. To counter this the shoulders need to draw back, the chest to expand and the legs are active.</div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<strong>Suggestion #4:</strong> Practice lengthening upward with your legs and toes. Keep this lengthing as you bend backbend. When we start to bend backward while upside down the counter direction is forgotten. Keeping this 'tension' will maintain the stretch from the hips and through the torso. It is also really helpful to give more pressure into your arms. Resist the pressure from the hips while being upside down. This creates a lot of strength too! </div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Try these suggestions. The counter sequencing is especially important in developing a balanced and full practice. The more the body moves sideways and forward this will enhance the backbending sequence. </div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
And the pain may arise as a nice opening and fuller extension. </div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
* Not all movements are recommended foe everyone. Consult a trained teacher or medical doctor before beginning any exercise program. The content and information is for educational purposes from Heather Morton (The Yoga Way). Any use of the material, advice and instructions is at your own risk.<br />
<br />
</div>
Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com0tag:blogger.com,1999:blog-8849742071858509537.post-13199980035176874042012-08-22T02:46:00.001-07:002012-09-10T00:08:28.215-07:00HELLO YOGA - part 2 (Upper Back) <span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Learn how to open your upper back. </span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span style="background-color: white; line-height: 18px;">This is a non-traditional sequence that builds flexibility in the upper back. It is a good prep for the traditional backbends such as makarasana (aka when the legs come up and off the ground) known as the crocodile.</span></span><br />
<br />
Read it on <b><a href="http://www.helloyoga.com/" target="_blank">HELLO YOGA</a></b> ~ The Japan's Community of Yoga. Re: <a href="http://www.helloyoga.com/2012/08/01/backbending-techniques-opening-your-upper-back/" target="_blank"><b>Backbending Techniques</b> </a>Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com0tag:blogger.com,1999:blog-8849742071858509537.post-71209937901665935352012-07-16T05:08:00.001-07:002012-07-16T05:08:44.369-07:00HELLO Backbending ~ Part 1 (Wheel)Learn about the wheel: the key elements on what to do and what not to do. My wonderful student Alison is with me in this video and shows a great wheel. Keep in mind she only learned this pose a few short months ago and had NO prior experience. She worked through fear and tension and overcame these obstacles.<br />
<br />
Read it on <a href="http://www.helloyoga.com/category/yoga-knowledge/" target="_blank"><b>HELLO YOGA</b> </a>~ The Japan's Community of Yoga. Re: <a href="http://www.helloyoga.com/2012/07/01/backbending-techniques-how-to-do-wheel-pose/" target="_blank"><b>Backbending Techniques</b> </a>Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com0tag:blogger.com,1999:blog-8849742071858509537.post-41615824103189977422012-06-12T08:49:00.000-07:002012-10-01T09:05:51.763-07:00The Sexy BackbendAs a yoga teacher, I get asked all kinds of questions about the practices of yoga. Sometimes they are obvious ones ranging from ``How long will it take to master a posture? `` to ``Does it ever get easy?`` There are, however, a few less obvious questions like, `` I feel very sexual during the practice. Is that okay? ``<br />
<br />
This question was regarding the practice of the backbends of yoga. Some students have found them to elicit intense feelings, which one of my students once expressed as being "pretty orgasmic". For the more disconcerting student, however, this might be something you don't necessarily want to get messed up with in your practice. I have been practicing backbending yoga for over 10 years now and teaching it for almost the same but this was the first student who had the guts to ask if it was okay. He wanted to know if it was: 1) normal, 2) should he continue, and 3) is he the only one?<br />
<br />
<b>Sexual Feelings </b><br />
<b><br /></b>
A few years ago my teacher who is a backbending champion and one of the only teachers in Mysore, South India, to teach the proper techniques of backbending told me to beware of the power of backbends. For those who are not yet familiar with <a href="http://www.atmavikasayoga.com/" target="_blank">Yogacharya Venkatesha</a> he set out a unique system in how to learn and practice them. This system has helped thousands of students from all over the world to find their way through the backbending maze. He is not only gifted as a teacher but his abilities are no less then amazing. He became nick-named as Rubber Yogi including earning the title of Yoga Samrat (Emperor of Yoga).<br />
<br />
Now the reason he said beware and even instructed me not to practice backbends for one month during one of my visits in Mysore is because of the intensity of the postures. Combined with increased prana (energy) many of the vital chakras become stimulated (in yoga there are 7 located along the spinal cord). One chakra is the genitals and procreation (<i>svadhisthana</i>). It is activated in backbends because the pelvis is constantly being pressed and pushed forward as well as backward. Depending on the capacity of the student the energy can get ``stuck`` there and produce strong sexual feelings.<br />
<br />
So, sexual arousal happens, it is normal and you are not alone.<br />
<br />
My teacher once spoke about a student who started obsessively practising backbends. Over time their energy field was aroused beyond a ´normal´ range. It was not just sexual activities that became excessive, but they overate, oversleep and overextended themselves in many areas of their life. This caused a lot of harm to their body, mind and nervous system. It also ruined their practice.<br />
<br />
From my own personal experience I can say backbends are so energizing it can start to take over your practice rather than having a well-balanced one. There is also an addictive quality to the feelings they create and the energy produced. I once expressed to Yogacharya how after backbending I felt cleansed, alive and revitalized.<br />
<br />
<b>Breathing</b><br />
<br />
In backbending, the lungs get stretched and often stressed during the practice. Coupled with feelings of fear and anxiety, which many people have in the practice the breath (not just the mind) is the first thing to become unstable. Breath, body and mind are so intermingled it is difficult to sometimes understand this or stay aware of it when right in the middle of an intense backbend. The last thing that often comes to mind is working more closely with the breath as the physical tension and sensations surface.<br />
<br />
However, the breath is key to the entire practice.<br />
<br />
As I learned backbends more intensely under my teacher it was always by watching and staying with the breath. This might sound extremely obvious but again when entering a deep backbend it is easy to lose sight of this simple intention. Being able to keep it somewhere in the background is not only the saving grace to focusing the mind, but it also deepens and expand the ability to exhale and inhale. In the beginning this may take several tries but learning to control the breath flow is almost more important than the position of the limbs.<br />
<br />
I have observed in my personal practice when the breath became very heavy and the way this affected my thoughts. I have also watched how instinctively there is a tendency to want to force the breath out as if that might help deepen a backbend. Yet, it is the solid and steady practice of slow and deep breaths that allows the body to melt, the mind to slow down and unwanted thoughts to diminish. Many years ago when Ashtanga practitioners came to Yogacharya's shala it was obvious by the amount of 'forced' breaths or ujjayi breathings. Yogacharya was often running beside them saying, "no sound, no sound, no sound". It was a difficult habit to break and not the same approach as in Ashtanga-yoga. <br />
<br />
<b>Balance</b><br />
<br />
Balance like flexibility and strength is also a question of degree. If the practice is not tempered with other postures and exercises, it can create physical, mental and emotional disturbances. This doesn't just apply to backbends but any practice. As I began studying Sivananda-yoga I had become too flexible while compromising my strengths. When I learned the primary series of Ashtanga yoga under Pattabhi Jois in Mysore my practice got leveled out with strength. In the first series there is only one backbend and a lot of forward bends in lotus.<br />
<br />
Becoming more balanced also has a lot to do with the way you practice. Many teachers and in particular more traditional ones adhere to practicing the system of postures as there were laid out by the Master. <i>In other words, you just don’t do whatever you feel like.</i> There is a specific order to the postures. As well, most systems of yoga do not begin with backbends, but are near the end. Shri K. Pattabhi Jois states in the <u>Yoga Mala</u> that the incorrect method and sequence can weaken the body as well as the mind.<br />
<br />
<b>Channelling Sexual Energy</b><br />
<b><br /></b>It certainly helps to not just accept being aroused sexually, but finding ways to channel it. In yoga, there are many ancient practices that deal with this since having an orgasm was considered a loss of vital fluids called ``ojas``. In the modern world it is about satisfying desire, which people misunderstand as, `´Do whatever the f*_k you want``. The teachings of yoga, however, say this is a clear way of repeating the karmic cycle of extreme highs and lows.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-KOvE_5B65-s/UGm2Nq_SmfI/AAAAAAAABCk/fMd33lyFmyU/s1600/DSC_0309.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://2.bp.blogspot.com/-KOvE_5B65-s/UGm2Nq_SmfI/AAAAAAAABCk/fMd33lyFmyU/s320/DSC_0309.JPG" width="320" /></a></div>
<br />
Feeling great, feeling shitting and doing it all over again. Or as my teacher said many times, "You only satisfy a physical need in asana and come back again to your practice to do the same thing again and again and again."<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-HQ-ThHF7dpI/UGm16nvxAsI/AAAAAAAABCc/dpTh9dK9-kM/s1600/H.Morton+rajasthan+(1).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-HQ-ThHF7dpI/UGm16nvxAsI/AAAAAAAABCc/dpTh9dK9-kM/s320/H.Morton+rajasthan+(1).JPG" width="270" /></a></div>
<br />
Many of the teachings have been misunderstood in terms of renouncing our physical desires, which leads to repression and denial. When the Buddha talked about letting go of attachment and desire he did not mean go home and throw everything out. An external gesture may not necessarily alter an internal state. The Buddha was talking about having the capacity and the will to take charge of directing the energy toward nobler planes. We cannot stop the mind from thinking or the feelings from feeling, but what we do in practice is become a witness or an observer to the process, the progress and the practice.<br />
<br />
<a href="http://4.bp.blogspot.com/-6PQo00bv5nk/UGm2s5IKUCI/AAAAAAAABDE/ArO36SBVqOY/s1600/tripurasana+H.+Morton.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-6PQo00bv5nk/UGm2s5IKUCI/AAAAAAAABDE/ArO36SBVqOY/s320/tripurasana+H.+Morton.JPG" width="240" /></a><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b>Personal Practice</b></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
The question and concern about feeling aroused by the postures sheds light on your practice: </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Is there a specific system being practiced? </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Are the breaths counted? </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Is the sequence irregular? </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Is it practiced without any continuity? </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Is it balanced with inversions, rest, twists, forward bends and proper relaxation?</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Taking a look at some of these areas can help redirect one’s energies and re-balance the practice. Having sexual feelings during the practice is not wrong, but knowing what to do with them can be challenging.<br />
<br /></div>
Instead of being eaten up with desire or driven by our sexual fantasy we can practice to observe it. The yogic lifestyle is to learn to ride the waves and keep the energy moving.<br />
<br />
Some of the postures that balance sexual energies are:
1) forward bends;
2) the headstand or half headstand;
3) the head to knee forward bend;
4) shoulderstand pose and,
5) meditation.<br />
<br />
The best method can also be to consult a teacher and ask them! Everyone can learn from such an open and gutsy question including the teacher.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-ndNiMrLMKdQ/UGm2RyThFTI/AAAAAAAABC0/t9K0kNaQmQE/s1600/Heather.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-ndNiMrLMKdQ/UGm2RyThFTI/AAAAAAAABC0/t9K0kNaQmQE/s320/Heather.jpg" width="216" /></a></div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-RjPvpKkRXxU/UGm2QpfswLI/AAAAAAAABCs/Z-llPVqiZRU/s1600/DSC_1774.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://2.bp.blogspot.com/-RjPvpKkRXxU/UGm2QpfswLI/AAAAAAAABCs/Z-llPVqiZRU/s320/DSC_1774.JPG" width="320" /></a></div>
<i><br /></i>
<i> Copyright The Yoga Way, Heather Morton 2012
</i>Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com0tag:blogger.com,1999:blog-8849742071858509537.post-65156399781671200692012-06-11T09:12:00.000-07:002012-06-11T09:12:44.715-07:00Note for today<a href="http://3.bp.blogspot.com/-VSyzXSVpJTE/T9YY9rzA4kI/AAAAAAAAA9M/F7KAEOLysDM/s1600/P1040546.JPG" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="318" width="320" src="http://3.bp.blogspot.com/-VSyzXSVpJTE/T9YY9rzA4kI/AAAAAAAAA9M/F7KAEOLysDM/s320/P1040546.JPG" /></a>Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com0tag:blogger.com,1999:blog-8849742071858509537.post-57123120018080286352012-06-10T03:00:00.000-07:002012-06-10T03:05:35.333-07:00Push-Ups 101 of Yoga * revised version“Even if you start doing push-ups it will not help," said Yogacharya Venkatesha to a student struggling with an arm posture.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-m3tZqgwbIoU/T9Rw_QfSDWI/AAAAAAAAA88/MPJV9idIf7k/s1600/pushupshmorton%5B1%5D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="220" src="http://2.bp.blogspot.com/-m3tZqgwbIoU/T9Rw_QfSDWI/AAAAAAAAA88/MPJV9idIf7k/s320/pushupshmorton%5B1%5D.jpg" width="320" /></a></div>
<br />
In Mysore, India, we practice an unguided sequence, which is built from learning to practice the postures independently. As a student this is the best way to learn the physical postures. My teacher Yogacharya is well known for his ability to verbally lead students through their practice and without physical adjustments. When it comes to his instructions he hits the nail on the head and makes you feel he can read your mind. Yogacharya finishes by saying, “Strength cannot be built from the muscles alone.”<br />
<br />
<b>No Strength</b><br />
<br />
This made me recall the time Shri K. Pattabhi Jois (Guruji) told me I had "no strength". I didn't like that. It bothered me so I started doing push-ups. I did them until I flopped on the floor. Like most people I wanted to become stronger but as a woman my feeling was intensified. I never stopped thinking about this until I found out he also said the same thing to men! Looking around the practice room in Mysore I wondered ‘how’ was I going to build strength?<br />
<br />
Certainly many of the arm balance postures of yoga are difficult in terms of their physical tenacity. When I began studying regularly under Yogachaya he asked about my practice. When I told him I was doing push-ups he gave me a very painful (an almost dirty) look. Then he laughed. Speaking from experience push-ups do not work. I actually discovered they are good for developing stomach strength rather than arm muscle. What I also discovered is the balance, control and an unwavering ability to focus that arm postures require over physical strength. In Sanskrit this is called sthita-prajna (meaning the steadiness of thought).<br />
<br />
<b>Focus Your Practice </b><br />
<br />
Remembering that the practices of yoga are about mind-training is one thing, but developing ways to steady the mind is another. I learned the best way to do this was by being true to one system at a time. For many years I never deviated from any of the systems I studied. There was little room for improvisations or skipping what I wanted. I started my training with Sivananda and practiced the series for years. When I learned Ashtanga yoga and later the system of AtmaVikasa it was with the same approach. However, to develop strength, as an example, I began to create a system that better served problem areas and challenges.<br />
<br />
<b>Troubleshooting the Practice </b><br />
<br />
Taking a look at the peacock lotus pose called padma mayurasana, an intermediate pose, here is one way to break it down and work with where you are.<br />
<br />
1. Start by opening the hips, the low back and waist as well as stretching and opening the ankles in konasana, the side angle pose, warrior and forward bends.<br />
<br />
2. Begin with the tree pose if learning half or full lotus is unmanageable. Learn to practice the half and full lotus in all its forms (re: sitting, lying flat and upside-down).<br />
<br />
3. Stay focused on the here and now and not how far you have to go. Forget about even lifting upward if you cannot do lotus. So maybe you cannot practice the full lotus so try it in half. That is tougher!<br />
<br />
<b>Make it Personal </b><br />
<br />
The beauty of personalizing the practice lies not in the finished product but what gets developed along the way. An awakening for me was not when my legs folded neatly into lotus but when I understood where I was blocked internally. In a silent moment a gate was opened in being able to deepen my practice. Sharath, Guruji’s grandson, gave me an encouraging moment when he demonstrated how his knee moved out of its joint. He explained it had been 'restructured' from the practice.<br />
<br />
As a teacher, I have consistently been big on taking this approach. That is, creating a personalized system that becomes the foundation to evolving physically, mentally and emotionally. I am not a fan of practising from start to finish as many teachers encourage. I do not see the merit in saying you can get through the primary series of Ashtanga in one hour if the entire practice has technical holes. I also know there are few artists who play a piece of music with this approach.<br />
<br />
Taking the time to practice independently and troubleshoot areas of difficulty builds confidence, strength, independence and a greater appreciation for the practice.<br />
<br />
So the next time my teacher asks about my practice I can safely say I dumped the push-ups. <p>Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com0tag:blogger.com,1999:blog-8849742071858509537.post-14324008354156045822012-05-24T07:25:00.000-07:002012-05-24T13:00:56.765-07:00How Yoga Helps Us Exceed Our Limitations<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-tMRxHSFAFus/T75EPKgkDOI/AAAAAAAAA7Y/93z806sxTmQ/s1600/H.Morton3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://1.bp.blogspot.com/-tMRxHSFAFus/T75EPKgkDOI/AAAAAAAAA7Y/93z806sxTmQ/s320/H.Morton3.JPG" width="320" /></a></div>
<br />
Recently I received an honest query about backbending from a male practitioner and teacher of yoga. I love receiving this kind of note because it is an opportunity for more men to understand how yoga (and in particular backbending) might be good for them. It also opens a discussion on some important points to practice.<br />
<br />
<b>Reader Question:</b>
<i></i><br />
<blockquote>
</blockquote>
<blockquote class="tr_bq">
<i>I have come across your work and am very interested in backbending. I am a long time male yoga practitioner and more recently teacher. I have always been challenged by back bending and never seem to advance and fear causing myself long term injury. </i></blockquote>
<blockquote class="tr_bq">
<i>I have a very slight kyphosis which is the result of contracting Schuermanns disease in my teens. However that was only diagnosed 1 year ago. I have always had minor chronic pain in my low back but there is nothing other than bad posture. </i></blockquote>
<blockquote class="tr_bq">
<i>I have seen many advanced yoga practitioners who are accomplished with backbending but end up finding their spine has always been able to move in this way. Almost contortionistic you might say. When your spine is initially out of alignment it is difficult to know where you should be in space as you perform a backbend. You look like you never had any kind of spinal challenge.</i> </blockquote>
<div>
My presentation may look flawless but it has been years of a dedicated practice in working through all my problems. Yes, problems and wondering when things were going to get better. It may look like I possess a gift, but I have been faced with many challenges. My spine is on a slight angle; 17 degrees located in the middle of the upper back. Because of this a lower rib pops out often called a hip rib. As a kid it was always sore because it was in the way of normal activities. I had it checked by doctors who confirmed this is the way it developed in the womb. So here I am on an angle. </div>
<div>
<br /></div>
<div>
Because of the above I had to learn to be more mindful of alignment and work harder at correcting it. I also had a car accident in which I fractured my scapula and broke my wrist. Due to this, my left shoulder was weaker and many problems arose as I learned inversions, arm balances and inverted backbends.
What most people fail to remember is that facing limitations is not the time to give up. It is the time to make time and make the practice adjust to you. These are the little nuggets of wisdom that uncover hidden and structural problems that lie at the root of pain. Furthermore, when the spine is misaligned it is best to focus on building the supporting structure. In other words, the problem area is not addressed first but last. As an example, low back pain is not always removed by targeting the low back but in developing better upper body posture and stronger abdominal muscles. </div>
<div>
<br /></div>
<div>
Many Yoga Masters say the same thing about working with limitations. They suffered through depression, disease, poverty and accidents. After learning this maybe our problems seem a bit more manageable! Yoga is to strengthen the mind. It can also and at the same time improve and correct anatomical issues. Maybe you will never learn to touch your feet to your head, but is that the point? Truly, the point is to learn to work with yourself and on all levels.... i.e., like, love, hate or dislike them.<br />
<blockquote class="tr_bq">
<i>I can’t seem to see from the information whether the practice of backbending can build a foundation for people who truly are challenged in these postures. Could you please provide some feedback for me on this?</i><i> </i></blockquote>
</div>
<div>
The practices as I learned it under my teacher offers a template for all to follow. This is the general structure: </div>
<div>
<br /></div>
<div>
The <b>sun salutations</b> as a basic warm-up with the cobra and downward dog pose held longer. These are counter poses that support each other by stretching the spine outward and downward. Breathing is key and using the lower abdomen in order to support the low back when more intense back bends are introduced.
</div>
<div>
<br /></div>
<div>
The <b>fundamental backbends </b>include postures such as the low back wheel pose. This begins from standing and is generally practiced with the feet together. A key idea is to imagine the tail-bone tucking under and the pelvis (front) stretching. As well, the chest is widened with slow breaths.
<b>Counter postures</b> are a grounding aspect of the practice. These are customized to suit the student, but forward bend, spinal twists and the side angle bend called konasana are the staple.<br />
<br />
Finally the <b>rest and relaxation s</b>tage is critical to the practice. Properly relaxation deepens the physical practice. The muscles can only be forced so far then rest is needed. </div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-6oQb6v3JFdc/T75FeiRSHcI/AAAAAAAAA7g/hL8MOXGdesg/s1600/H.Morton2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-6oQb6v3JFdc/T75FeiRSHcI/AAAAAAAAA7g/hL8MOXGdesg/s320/H.Morton2.JPG" width="240" /></a></div>
<div>
<br /></div>
<div>
The relaxation process is also a withdrawal from the sense organs called <i>pratyahara. </i><br />
<br />
We can never start off perfectly or even end that way. Instead Yoga is the perfect way to help teach us to bring our limitations to the next level. And maybe many more men will develop a new interest in their backbends of yoga! </div>
<div>
<br /></div>
<div>
<i> Copyright The Yoga Way…2012.</i></div>Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com0tag:blogger.com,1999:blog-8849742071858509537.post-64134025712285837652012-04-10T10:57:00.015-07:002012-04-10T11:56:22.659-07:00The Flexible Journey<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-vQ-rn2COARA/T4R2Heu27TI/AAAAAAAAA6w/-PdMKQViDQI/s1600/tripurasana%2BH.%2BMorton.JPG"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 187px; height: 320px;" src="http://2.bp.blogspot.com/-vQ-rn2COARA/T4R2Heu27TI/AAAAAAAAA6w/-PdMKQViDQI/s320/tripurasana%2BH.%2BMorton.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5729834496802876722" /></a><p>With the release of my dvd on <a href="http://www.freedomofthebody.theyogaway.com/index.html" target"_blank">yoga backbends</a> (a practice dedicated to the system of Yoga backbeding), I have often been asked about my flexibility. <br /><br /><span style="font-style:italic;">Is it natural? <br />Did I develop it only from yoga? <br />Is it genetic or anatomical? <br />Was I flexible as a kid? <br />Did I have any prior physical training? <br />Was I already flexible? <br />Do I think others can achieve this? </span><br /><br />When I say, “no”, “no” and “nope” I get some pretty surprised looks. I still remember when I was far away from the splits as well as the advanced backbends. I stretched upward and saw the ceiling only. It felt like entering a black hole. <br /><br />Fast forward 30 years and I am more flexible at 40 than as a kid, a teen-ager or my early 20’s. Most people assume you can’t develop flexibility beyond a certain age. I don’t necessarily agree. My husband (who is not into yoga at all) witnessed me developing much more flexibility in my early 40’s than in my mid 30’s. We also have pictures to prove it. <br /><br />From a recent e-mail, I was asked whether or not flexibility is something developed, genetic and/or accessible for everyone?<br /><br /><span style="font-style:italic;">Enjoy</span>!<br /><br /><span style="font-weight:bold;">Do you attribute your flexibility mainly to the asanas?</span><br /><br />There is no question that I developed this because of yoga. And when I say yoga it is not just the practice of the postures, but the entire system which includes breathing, meditation, relaxation and studying the scriptures. <br /><br />Overall, I would say ‘yes’, I do attribute my flexibility to the practice, because I trained and practiced for hours and hours, which have turned into years of literally hard work. I think it is 'nice' to consider the notion of hidden flexibility, but having worked through the various stages of releasing blockages in my spine, hips, legs and shoulders, it was from a dedicated practice that lead to the physical flexibility. <br /><br /><span style="font-weight:bold;">What techniques you have learned from your Guru?</span><br /><br />What made the difference for me was looking at the practice from beyond the physical level. I began to look inwardly at what was blocking me mentally and emotionally. I could see my back was not bending so working on the physical level alone was not going to help me. I made this connection very early on. <br /><br />When I met <a href="http://www.atmavikasayoga.com" target"_blank">Yogacharya Venkatesha</a> his teachings affirmed what I could not previously articulate. He focused on working from the level of <span style="font-style:italic;">prana</span> (energy). I was taught from the beginning to be with the postures and not taught to consider them as the be-all-and-end-all. It was emphasized I was using my body to work on my mind. I was not always successful with the latter, which is a life-time exploration and more difficult than body training. And while I studied from different teachers and books, my personal practice informed me the most. But my main teacher Yogacharya taught me this. <br /><br /><span style="font-weight:bold;">Which ones are you teaching now?</span> <br /><br />I remind people to practice beyond the physical level. I say remind, because this is not something I can teach. It is inside of them (re: their own inner teacher waiting to be awakened). My role is to teach students how to breathe, to press at their edge and to go inside. Without these instructions you can force your body and get frustrated when it does not respond. It is a process, which needs to be emphasized. <br /><br />The practice is an uphill battle, which is not a marketable truth. Many people don't really understand how much is required on ALL levels in order to achieve the flexible back (if that is what is truly desired). <br /><br /><span style="font-weight:bold;">Would you say that you were always a ‘bit' flexible?</span> <br /><br />There will always be arguments around the genetics of flexibility. Was I already pre-disposed, however, to being so flexible? Hard to say for sure and no one can answer that. Had I chosen a totally different career I never would have developed my backbends. That's a fact.<br /><br />Early on I was taught to apply the theory to the practice. When people see the extreme flexibility they have the idea it is natural. What is not visible is the struggle – the years of practice and not getting it right. In India I practiced hard and my teacher witnessed it. From the outside it might look like something magical happening. But there are no tricks. What there is – is your practice. <br /><br /><span style="font-weight:bold;">I do see a lot of very stiff people, and I'm sure they would benefit from your teachings, but would they ever get as flexible as you? </span><br /><br />If the goal is flexibility alone then this is not going to happen to these extremes. As I mentioned, Yoga works when the theory of the practice is applied. For the postures to emerge there is a shift internally and mentally. It is mental determination over the body and purity of heart. The practice does not give results easily. Getting frustrated and upset can be channelled into fuel for practice. It is easy to get down on yourself forgetting that the journey of moving through this is far more beautiful than reaching the top of the mountain. <br /><br />I often ask the question what would change for yourself if your feet came to your head? Would you be happier? Calmer? More generous? Less bitchy? The fruit of the practice comes from abandoning reservations and practicing as consistently as the ancient texts speak about. <br /><br /><span style="font-weight:bold;">What’s the biggest lesson you learned? </span><br /><br />The greatest lesson of Yoga is learning to accept your body and its limitations. What I have learned is to work with myself and my various assets as well as shortcomings, and bring it all together. When you start doing this you don't look at a short torso and longer legs, and <span style="font-style:italic;">sigh</span>. You figure out how it all works because it is the only thing you have. I have personally learned to appreciate all pains of practice and set-backs as well as limitations (<span style="font-style:italic;">doing this <span style="font-style:italic;">all the time</span> is the my lesson</span>). <br /><br />If you remember the martial artist Bruce Lee, he said he had a leg that was one inch shorter than the other! He used this to develop a better kick over his opponents. This is <span style="font-style:italic;">great</span> inspiration. <br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-rbDwW9ygGkc/T4R3uDi02CI/AAAAAAAAA68/w3A_GeQFrFw/s1600/IMG_2384.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 202px; height: 320px;" src="http://3.bp.blogspot.com/-rbDwW9ygGkc/T4R3uDi02CI/AAAAAAAAA68/w3A_GeQFrFw/s320/IMG_2384.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5729836259031177250" /></a><br />Me in 2007, Jaisalmer, India, <br />practicing tripurasana (an <br />advanced version of the backbend <br />above). This was at a time when<br /> my teacher said, "hm, not coming." <br /><br />The photo at the top was <br />taken in 2010 (Mt. Abu, India). <br />And my teacher said, "hm, coming." <br /><p><br />© The Yoga Way, Toronto, Canada 2012.Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com0tag:blogger.com,1999:blog-8849742071858509537.post-90175693596466308542012-04-08T06:26:00.008-07:002012-04-08T06:33:30.886-07:0010 Reasons Why You Should Start Meditating Now<span style="font-weight:bold;">Also posted on <a href="http://www.mindbodygreen.com/0-4441/10-Reasons-Why-You-Should-Start-Meditating.html/" target"_blank"><span style="font-weight:bold;">M</span>ind<span style="font-weight:bold;">B</span>ody<span style="font-weight:bold;">G</span>reen</a> <span style="font-style:italic;">Check it out</span>. . . </span><br /> <br />With so many studies confirming what the Yogis have already been saying for centuries (i.e., that meditation alters your brain) this gives tremendous hope in dealing with physical pain, mental turmoil and emotional disturbances. Read <a href="http://onit.msn.com/story?ocid=hpslide" target"_blank">Men’s Health, Good-bye Medication and Hello Medication</a>. <br /><br />Here are some really good reasons to learn to meditate now: <br />1. Lowers blood pressure<br />2. Relaxes the mind <br />3. Elicits physical relaxation<br />4. Develops better concentration<br />5. Lessens emotional tenacity <br />6. Improves breathing <br />7. Reduces stress and tension<br />8. Lessens the feeling of pain<br />9. Develops the ability to reflect<br />10. _________________ (this one’s for you)<p><br>Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com0tag:blogger.com,1999:blog-8849742071858509537.post-33725803513823708552012-03-21T03:49:00.055-07:002012-03-25T09:28:21.930-07:007 Things You Need to Know About BackbendsWhen people hear about bending backward often visions of a contortionist with their head resting on their buttocks comes to mind. Bending back looks pretty tough; even a bit painful. A few years ago a student expressed feeling pain just by looking at the backbends postures on the wall at my yoga school in Toronto. <br /><br />“Hm, I thought, they look good to me!” <br /><br />But if the truth were told even for practitioners like me who have been practicing backbends for years know it is not so easy. For those interested in the practice here’s how to take backbends into your <span style="font-style:italic;">yoga</span> stride. <br /><span style="font-weight:bold;"><br />The 8 things you should know: </span><br /><span style="font-weight:bold;"> <br />1. Backbends shake you out of your comfort zone. </span> <br />If we stop and think about it most (if not all) of our daily movements are limited to moving forward. Rarely do we spend time defying gravity by moving upside-down, backward or sideways. It just feels natural to bend forward. It’s also the obvious thing to do when picking something off the floor. However, backbends offer an exciting way to move the spine. This creates better balance between our normal activities and breaks-up the rigidity of the spine spent sitting for too long. It is a journey from our habits and into something not so familiar. <br /><span style="font-weight:bold;"><br />2. Keep your brain healthy and your heart active.</span><br />Medical studies have shown many people suffer from chronic back-pain. An interesting study conducted in an American university linked the effects of continuous low back pain to lowering the grey matter of the brain. <span style="font-weight:bold;">Read</span> ~ <a href="http://www.chiroaccess.com/Articles/Losing-Your-Mind-From-Back-Pain.aspx?id=0000289" target="_blank"><span style="font-weight:bold;">Losing Your Mind From Back Pain</span></a>. Yoga Master B.K.S. Iyengar recommended backbending as a cure for depression. He also advised that backbends be used as a holistic alternative for heart patients. Because backbends stretch the heart they relieve tensions stored in the muscles and send off natural pain-killers. They may also cure depression and boost the immune system. <br /><br /><span style="font-weight:bold;">3. Backbends are a great teacher of life skills. </span> <br />When we come face-to-face against our physical edge our minds our challenged. This presses us to develop patience or to drop-out. If we to stick to the task we will benefit from the practice in learning how to slow down as well as breathe. The practice also takes energy, devotion, will, discipline and care; all good things for life. And being true to life, backbending is no exception in that there are set-backs. Sometimes we stretch too much and need to learn our limits.<br /><br /><span style="font-weight:bold;">4. There isn't any traditional system of Hatha-yoga that omits backbends.</span><br />To name just a few of the traditional systems of yoga Sivananda-yoga contains the wheel (chakrasana), bridge (setu-bandha sarvangasana) and locust (shalabhasana) as its basic postures. In the primary series of Ashtanga-yoga the pickings are slimmer, but wheel still shows up. In AtmaVikasa Yoga developed by Yogacharya V. Venkatesha <span style="font-weight:bold;">(check out ~ www.atmavikasayoga.com)</span>, a full system of backbends is taught. These range from the crocodile posture (makarasana) to full locust (shalabhasana) to camel (ushtrasana), with a closing sequence offering both bridge and wheel. <br /><br /><span style="font-weight:bold;">5. A backbending class is a not just a class of non-stop backbends. </span><br />In the charming city called Mysore (perhaps more famous for being the home to the late Shri K. Pattabhi Jois), Yogacharya Venkatesh has been teaching for over 20 years special backbending classes to a handful of students at a time. His classes are not for the elite, but a wide range of older, stiffer bodies to younger and bendier ones. These classes are structured to suit individual need. As well, they are not just a class in non-stop backbends. Forward bends and other counter postures are given a lot of emphasize by holding them for double the time as the backbends. FYI: If you decide to go to Mysore you can only study under one teacher at a time (no cheating).<br /> <br /><span style="font-weight:bold;">6. Backbends are uncomfortable but one way to work on the mind.</span> <br />Frankly speaking, what can you honestly expect if you have never bent backward before? Notwithstanding medical issues or injuries backbends extend the entire spine and move the body laterally, forward and backward. They are challenging and no teacher should tell you differently. It's at that point the theory of the practice gets kick started. We practice to move beyond physical tension and use the 'breath' as the force. Is a misconception to think the practice is only about contortionism. There are some extreme and unusual positions, but that’s the means to a indirectly working on your mind. Remember: we use the body to work on the mind. <br /> <br /><span style="font-weight:bold;">7. The practice never promised Cirque du Soleil.</span><br />In the end, the bud of yoga appears differently from one practitioner to the next. In other words, getting your feet to your head may or may not be your goal. And if it isn't does that make you less interested or insincere in your practice? No matter how the flower of the practice appears it is the promise of Patajalim's Yoga for growth. Of course, Patajalim never promised it would be easy. But we are guaranteed success with a consistent practice and a sincere effort. <br /><br />If this sounds good...you can see more on my <a href="http://www.youtube.com/user/TheYogaWay/" target"_blank"><span style="font-weight:bold;"><font color="#FF0000">youtube channel</font></span>.</a> <br /><br /><center><span style="font-style:italic;">© The Yoga Way, Toronto, Canada 2012. </center></span>Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com0tag:blogger.com,1999:blog-8849742071858509537.post-22520024815345255152012-02-15T11:45:00.002-08:002012-12-05T06:57:53.737-08:00Being vs. Doing<span style="font-style: italic;">How the practices of yoga are about the state of 'being' and 'doing' in which they both cohabitate. </span><br />
<span style="font-style: italic;"><br /></span>
A well-known practitioner of Ashtanga-yoga jokingly said once, "Don't make an ass of yourself practicing yoga-ass-ana." This is paraphrased, but it brings to mind how yoga is not just for the sake of the postures. Paradoxically, it is a journey of doing in which we discover our state of being.<br />
<br />
Inherent in the practice is a unique method of using the breath combined with moving the body. As we move from one posture to another with a focus on staying focused, there are often pockets or moments of feeling connected to our deeper self. As intangible as these moments might seem they gradually bridge the gap between the state of 'doing' to that of 'being'. One of the biggest complaints about yoga in the West is how it gets taken up for manic reasons without shedding the layers of pride, egotism and arrogance. Rather than letting go there is more pride, conceit and vanity created. Given how the West is generally known for being less evolved spiritually than the East there tends to be less awareness about practising for a higher purpose. I myself came to yoga with the work-out mind-set.<br />
<br />
But I would argue none of this is worth getting hung-up over. How many blogs, posts and debates exist about why <a href="http://www.elephantjournal.com/2012/11/ashtanga-its-about-the-postures-peg-mulqueen/" target="_blank">Ashtanga-yoga</a>, as an example, is only physical and another yoga is better. Or as one student asked during a backbending workshop I was offering, "Why does everyone resonate so much with Ashtanga-yoga?' (Eh?)<br />
<br />
Certainly, I have no answer which would be the same as answering for other people why they prefer the taste of a green apple versus an orange. This question, however, shows how our attention and awareness is diverted from what's really important. Not to mention it was a workshop in backbending and not of Ashtanga-yoga.<br />
<br />
In the end, every practice of yoga including Ashtanga-yoga is a clear set-up to elicit stillness. These are through the breath, gazing points, the length of time a posture is held and the resting posture at the end of class. A typical class contains a clear beginning in which the mind is directed inwardly, a series of postures practiced to help the mind from going out and the resting pose completes it.<br />
<br />
The whole practice is laid out in the <u><a href="http://en.wikipedia.org/wiki/Yoga_Sutras_of_Patanjali" target="_blank">Yoga Sutras</a></u>. The first verse states, "Yoga is the cessation of thoughts (1:II). This simple statement contains a great deal of insight but also questions. That is, what does cessation mean since we know we cannot actually stop the mind? Do we first achieve this through struggle? How can this be mastered? Usually we think of mastery as a skill we acquire. It can mean, however, an on-going skill and process that lies beyond gripping one's jaw or losing one's breath. If yoga is about stillness then it is not mastery of the outer form alone.<br />
<br />
Patanjalim's yoga makes this clear.<br />
<br />
Another verse speaks about the efforts made in practice becoming effortless. Confusing indeed. This Sutra says the when efforts cease and the quality of the postures arises.<br />
<blockquote class="tr_bq">
"<i>Perfection in an asana is achieved when the effort to perform it becomes effortless and the infinite being within is reached</i>." B.K.S. Iyengar, <u>Light on the Yoga Sutras of Patanjali. </u></blockquote>
The best way to understand this is to be reminded of the fact that postures are not static. Each pose contains an element of struggle and one of relaxation. That is, both the state of being and the one of doing, which are not the same in every pose. The point of relaxation is not the same in the wheel as it is in the bow. If we only fight to get into the postures there will be less of a chance to relax, reflect and expand. It is more like an elastic band stretching with great care and skill. <br />
<br />
In many ways practice is like learning to ride a bicycle. In the beginning you have to really concentrate and put in a great deal of effort. I will never forget when I was learning I forgot how to use the brakes and hit a fence! As you one learn how to cycle a natural rhythm gets started. The practices of yoga are equally about good health and fitness as it is a continous path to touch our inner state of being. All the systems of yoga are the perfect place to practice 'doing' and 'being' and 'being' and 'doing'.<br />
<br />
We learn to take both and become one with them. <br />
<br />
That is how the postures lead to a state beyond just being an ass-ana. And perhaps more importantly, why spending your time over why one practice is not for you is a waste of your time and energy.Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com0tag:blogger.com,1999:blog-8849742071858509537.post-66772360175880868272012-02-09T10:21:00.001-08:002013-01-18T07:52:37.265-08:00Really Yoga: Understanding Pain as a Teacher and Working with Injuries It is true pain, discomfort and disturbances surface by practising yoga.<br />
<br />
<blockquote class="tr_bq">
<span style="font-style: italic;">"Pain? But isn't yoga supposed to be a 'feel-good' activity?" </span></blockquote>
<br />
<b>Pain is not a Qualifier to a Good Practice </b><br />
<br />
While I am implying that it isn't and for those already familiar with the rigors of the practice, a nodding look might be surfacing. What I mean is just because you feel uncomfortable does not mean you are doing it wrong. Conversely, having pain is not a qualifier for a great practice either. The trouble lies in understanding that no spiritual practice (whether it be yoga, meditation or any other related practice) was never meant to be an unobstructed or easy ride.<br />
<br />
<i>In fact, it is the most challenging and demanding path an individual can pursue (Georg Feuerstein, <u>The Lost Teachings of Yoga</u>).</i><br />
<br />
With the increasing number of people practicing yoga (estimated over 40 million since 2004 in the United States), which is absolutely incredible it is bound to stir hidden tensions and stresses in the body and mind. The practice is carefully designed to uncover what has been repressed and neglected. The unexpected takes place, it looked easier than it is and demands so much more than the 1,2,3, you’re done approach! <br />
<br />
<b>Push, Relax or Do Both? </b><br />
<br />
When I first started practicing yoga I had some flexibility but certainly not to the degree I later developed. I also lacked strength in many parts of my body as well as my mind. Studying under Indian Yoga Masters helped drill this latter point into my head. <span style="font-weight: bold;">That is, the practice of the physical asanas is a direct route to training the mind.</span><br />
<br />
Practice for everyone at no matter what level of expertise should not miss this point. That's why telling students to relax more and not push too much might not be serving them. Perhaps a habit has been made out of relaxing and chronically not challenging themselves and resting on their laurels. That said, I am also not in favour of throwing a student into the lion’s den, pushing people over and watching them fall and calling it “building up fear tolerance”. It's ignorant, counter-productive and gives teachers a bad rap for being 'bad' teachers, but more that Yoga HAS to hurt! It also leads people to think all pain is good. Yoga is pain and without it maybe I am not working hard enough.<br />
<br />
Because yoga has been narrowed into the physical stream with pain as a trophy for many (i.e., I suffered this and achieved that) there is a slow landslide in understanding why, how and what it is all about. Paradoxically, we work with the physical postures to heal the mind, awaken the dormant energies and develop a better understanding of our strengths, weaknesses, habits and ultimately an inner purpose.<br />
<blockquote class="tr_bq">
<i>Pain as many great teachers say is the greatest teacher of all (<a href="http://fr.wikipedia.org/wiki/Jon_Kabat-Zinn" target="_blank">Jon Kabit-Zinn</a>, a meditation teacher in America). And yet learning or rather finding out how to use and work with pain is the <b>biggest challenge for us all</b>.</i></blockquote>
<b>The Tools of Yoga </b><br />
<br />
Yoga provides us with these tools in a real and tangible way. If we want to walk on the path it will challenge us in all directions revealing <b>what it is we need to know and where it is we need to go.</b> It may also reveal what we do not want to face, which is equally difficult in working with personal mental resistance.<br />
<br />
I used to have a lot of pain in my knees when I studied under Shri K. Pattabhi Jois in Mysore. I brought that pain with me so I do not see it as the fault of yoga or the Guru. Early on in my practice there were many impurities and weaknesses to work with. As a former figure skater I used my right side more and my left side became quite tight. As I learned lotus and other postures it was during the time of a lot hands-on assistance; there were also very few students present and the popularity of Ashtanga-yoga was yet to come. The approach back then was to let me practice, strap my body into the asana (ready or not) and continue to practice. Each day I hobbled into class Pattabhi Jois was not baffled at my pain. Call it my ego, my impure body and mind or that I was not fit enough, I struggled like a worm trying to break free of its cocoon every day.<br />
<br />
<i>Guruji (the affectionate name for Pattabji Jois) used to say, "little pain today, gone tomorrow." I don't think I appreciated this until tomorrow became many, many tomorrow's and much later (even years later). </i><br />
<br />
What I have discovered is the journey of yoga is built upon how to work with the breath, the gaze point and the bandhas. It was not until one day during my practice that something inside of me totally recognized my physical pain was connected to both mental and emotional barriers.<br />
<br />
<b>Intuitive Knowledge is Under-rated </b><br />
<br />
Working or rather practicing alone on the body only takes you so far. We have been conditioned in the West to look for the teacher to give us the solution or to make it right for us. However, it was on my own and from countless practices that inner guide slowly awaken. <b>As teacher this is what we owe to our students. To show them how to do this.</b> The external teacher can only reveal where we are stuck physically and mentally. And like it or not, it is up to us (you and me) to find our way home. That is why Guruji did not hold my hand or wipe any students' tears. I never saw him phased by all the people groaning and moaning either. I was actually happy he did not speak a lot of English. And the reason I say that is because I think many teachers talk too much! Of course, it is better than not talking at all. However, words are limited and talking can potentially over-intellectualize the practice and prematurely make assumptions and conclusions.<br />
<br />
<i>Silence as a teacher is stronger than verbal discourse and Guruji was not a man of many words. He let me practice and watched; supporting me with his energy and his gaze.</i><br />
<br />
Sometimes students feel this is a cold and uncaring approach. However, it is the student who has to do 80 per cent of the work and the teacher 20 per cent. Having worked through numerous layers of the body, I slowly developed a system that allowed me to keep building posture after posture after posture. I encourage all students to start like this and how I taught yoga at my school ~ <a href="http://www.theyogaway.com/" target="_blank">The Yoga Way</a>. Start off with a basic element of a posture and practice it 3-4 times each time you practice. I never heard of a musician running through a piece from start to finish. So the same logic can be applied when working on the postures of yoga.<br />
<br />
<b>Goals and Pre-Goals </b><br />
<br />
Take for example the desired lotus pose. First, understand it will not come from shoving the knee into the pose. It will grow like the lotus from a deep place and with an intelligent approach that starts from working from the outside in. If the goal is lotus then the pre-goals need to be in opening the hips, the lower back, developing stomach control and loosening the legs. The umbrella to this is the connection of the mind and its habitual clinging to the disturbances of the body. This umbrella will also be the bridge between them: <span style="font-weight: bold;">the breath. </span><br />
<br />
<b>The Breath</b><br />
<br />
Breath directs thoughts, feelings and consciousness. Through the breath the body moves (not vice versa). Through the breath the mind moves (not vice versa). This is a fairly simple revelation but a critical aspect to practice.<br />
<br />
When working through intense pain this is the approach. While working through layers of physical or mental resistance this is the approach. When having fun this remains the approach. That is, breathe.<br />
<b><br /></b>
<b>Technique is Not Enough</b><br />
<br />
Knowing the technical aspects is also not enough. In fact, the techniques can be learned pretty quickly in just about any posture. I sometimes think you really do not need a teacher for that. You can read it in a good book, watch <a href="http://www.youtube.com/user/TheYogaWay" target="_blank">youtubes </a>or sit down with a <a href="http://www.freedomofthebody.theyogaway.com/index.html" target="_blank">dvd</a>. What takes time (a life-time) is the understanding of the multiple layers of the mind, the nuances of the postures and bringing the scattered mind to a still place in a single posture. That is why my teacher <a href="http://www.atmavikasayoga.com/" target="_blank">Yogacharya Venkatesha</a> had me practice less postures for more internal work.<br />
<blockquote class="tr_bq">
And he would often say, "You have worked a lot on the physical level, how about your mind?" </blockquote>
Today, we either have people saying pain is necessary for practice and let’s bull-doze through it. Or feeling afraid of the pain and becoming paralyzed. The fact is as many Buddhists discuss life is pain, life is suffering and yet it is also beautiful (<a href="http://www.shambhala.org/teachers/chogyam-trungpa.php" target="_blank">Chogyam Trungpa</a>).<br />
<br />
<b>Patience - Where Can I Get Some </b><br />
<br />
One of the most wonderful things my teachers demonstrated consistently is patience. They did not scorn or ridicule but offered encouragement by saying, "it will come." Having worked through many injuries with my knees, pain in my back and joints as well as a car accident (before yoga), it is because of pain that the practice keeps going. I once even walked to class because of the pain to Yogacharya's class. It was my last class and I was very disappointed.<br />
<blockquote class="tr_bq">
He only said, "It will go." </blockquote>
Pushing through pain only creates more of the same. Therefore, working carefully, gradually and consistently is the only way to understand pain as a teacher and <u>not</u> to remain in pain. Practice is not about getting rid of it, but slowly ironing it out and leveling it down.<br />
<br />
Breathing, meditation, postures, chanting, reading scriptures and working with a qualified teacher creates a practice and space that teaches you how to work with your own body, your breath and your mind as it is, and in any given state.<br />
<br />
Understanding yoga (really) is having yoga work for you as a life practice and partner; sharing in all that comes, goes, is, isn't and remains to be seen and yet to be experienced.Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com0tag:blogger.com,1999:blog-8849742071858509537.post-21836608798833092602012-01-25T08:54:00.001-08:002012-12-04T09:26:29.506-08:00Birds of a Feather<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-ffccDon0dxY/UL4xYXQJXpI/AAAAAAAABLc/ms15meKxdYg/s1600/Leg+up+to+eat.bmp" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-ffccDon0dxY/UL4xYXQJXpI/AAAAAAAABLc/ms15meKxdYg/s320/Leg+up+to+eat.bmp" width="229" /></a><a href="http://1.bp.blogspot.com/-uxuYEA5ild4/UL4x90n6nkI/AAAAAAAABLk/OLXyXT3E8ww/s1600/Leg+up+to+phone.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-uxuYEA5ild4/UL4x90n6nkI/AAAAAAAABLk/OLXyXT3E8ww/s320/Leg+up+to+phone.jpg" width="264" /></a></div>
<br />
<center>
<b><br /></b></center>
<center>
<span style="font-weight: bold;"><br /></span></center>
<center>
<span class="Apple-style-span" style="font-weight: bold;">one leg to eat cheese . . .</span></center>
<br />
<center>
<span style="font-weight: bold;">one leg to phone . . .</span></center>
<br /><br />Recently one of my students sent me this; comparing how a bird can eat cheese with one leg and how I use the phone with one leg. <br /><br />This little bird definitely has an advantage, I think, being able to eat with one leg. Birds are not missing much by not being able to make a phone call. They can deliver their messages first-hand.Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com0tag:blogger.com,1999:blog-8849742071858509537.post-23041332613219097392011-12-04T05:42:00.004-08:002012-04-15T11:54:38.774-07:00The Practice of Doubt<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-Uwb1YJdzD6o/TtvBrxaKNnI/AAAAAAAAA28/grt_8ao9CSc/s1600/DSC_1725.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 330px; height: 400px;" src="http://3.bp.blogspot.com/-Uwb1YJdzD6o/TtvBrxaKNnI/AAAAAAAAA28/grt_8ao9CSc/s400/DSC_1725.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5682348312599606898" /></a>There comes a point in most practitioner’s journey when the questions of 'why' am I practicing and 'if' the postures of yoga are worthwhile begin to surface themselves. Doubt (one of the 9 kleshas) as laid out by Patajalim in the <span style="font-style:italic;">Yoga Sutras</span> is an affliction or mental aversion. As my teacher Yogacharya Venkatesha told me it is best to deal with doubt as soon as it arises otherwise it will follow you and wreak havoc with your practice. But this is not to imply that it doesn't come up again later on. In fact, it may be masked by other feelings such as frustration, pain or recklessness. The main point is not how it appears but rather that it is acknowledged and dealt with. From the perspectives of the teachings of yoga it is a part of the path; not something to be thrown away or rejected. It can be used to strengthen practice and oneself provided it is properly understood. <br /><br />First, in the <span style="font-style:italic;">Yoga Sutras</span> the concept of doubt is a mental fluctuation arising from past karmas and deeply rooted in the mind. Second, doubt is not as solid as it looks and feels, but changeable and workable. At a time when you'd love to skip the sequence, jump the track and move onto something else doubt, frustration and impatience keep you stuck. In many ways this is something to be grateful for because the practice will not let you bullshit yourself. Either you have practiced the basics well and are ready to move forward or you have not. Simple. There may also come a time when one thinks they have practiced enough to be deserving of certain postures, but the reality of yoga and its evolution does not work with this equation. In my practice and after learning many of the advanced postures my teacher did not let me practice them when I studied with him. He lead me back to square one; i.e., to the basics. It was a painful place to remain for the ego. <br /><br />The whole idea behind this was to never forget that practicing yoga is not about physical mastery alone. As well, it should include chanting and meditation, and become a life-time commitment. However, impatience and feelings of wanting it all now can cause a lot of doubt to surface. When someone asks me how long it will take to master a certain pose I usually say for the rest of their life. They roll their eyes and nod at my seemingly trite reply. However, it is the truth. Because even after reaching whatever goal you had set out to obtain the very nature of the mind is to be off in another direction and looking for the next thing to achieve. This has a lot to do with cultural conditioning and if learn to move faster and get there sooner you might get to the top. And yet, 'true' yoga does not gel with this myth. <br /><br />It really becomes important to be reminded that the practice of yoga is not just an end result in physical proficiency but an inner state of transformation. Or, perhaps one should say being open to this possibility. Asanas are the invitation for creating and developing an inner fire, a heat called 'tapas' that ignites change on all levels. Patajalim stressed seated asanas not handstands and vinyasas. Postures like sukhasan (comfortable seating pose) or padmasan (lotus) are the ultimate goal in then learning to meditate. <br /><br />The funny aspect of doubt is how it can bring to light the two extremes the mind jumps between. That is, feeling as if it is taking too long for any kind of decent result (usually directed at the physical level) and trying to compensate for this by over-practicing. Or, having the idea that practice owes you something for all your hard work and trying to rush through the sequence to arrive sooner and faster. Yet, the bottom line is nothing can be achieved from a haphazard approach. The sutras painstakingly remind us that practice needs to be consistent and constant. <br /><br />Certainly this is not easy to swallow in a fast thinking and product orientated culture for which the West is famous for. But this is where yoga outshines other practices and disciplines. If you learn to hang in there you may just see all of this ‘stuff’ for what exactly what it is: the mind’s game to throw you off or away. <br /><br />The basis of the yoga postures lies in training the mind to move with the body in a continuous stream of prana (or known as the breath). Ultimately, it is not about touching your feet to your head or sitting in lotus as it is about understanding the scattered behaviour of the mind. Usually the mind is good at undermining your practice especially if there are bigger expectations than those which have been achieved. Saying this, however, does not mean that a healthy dose of vim and vigour should not be taken into one's practice. It is more about awareness and seeing the mind’s silly game. In fact, having a sense of urgency in that this might be your last practice is helpful especially if there is a tendency to be passive or in auto-pilot. <br /><br />Many years ago my teacher actually told me to <span style="font-style:italic;">think</span> while practising, stay longer and be still. It is very similar to Shri K. Pattahi Jois’s well known phrase in which he said, "Practice and all is coming". By this he did not mean practice mindlessly or blindly, but practice with vim, vigour, sincerely and with all that you can devote yourself to. Practising like this will take one further than expected and throw out the mind's limitations, and fears. It is like George Bernard Shaw who said, <center><br /><span style="font-style:italic;">“I want to be thoroughly used up when I die, <br />for the harder I work the more I live. <br />I rejoice in life for its own sake.”</span></center><br />I feel practice can become like this. That is, for its own sake and not for the sake of only a physical goal. My own teacher’s simple but powerful statement has always stuck with me. By 'think' he meant learn to concentrate. As well, you can go on looking for results or enjoy your practice as it comes. B.K.S. Iyengar (a Yoga Master in Pune, India) was good at repeating something in the same effect. “Do not practice from memory. Forget yesterday’s practice and focus on today’s practice." He was also adamant that one should not practice only what they know, but enter into the arena of what one cannot do. The former helps build confidence while the latter reduces arrogance and unnecessary pride. <br /><br />I personally believe when doubts surface and questions like 'why' is it taking so long appear it is a call toward understanding oneself at a very deep and profound level. If we can 'catch' ourselves just at that second and remain open rather than shutting down, the same doubt that produced thoughts of inadequacy can be a vital force. Rainer Marie Rilke said it best and I will not copy-cat or even try. He wrote, <br /><br />“<span style="font-style:italic;">And your doubt can become a good quality if you train it. It must become knowing, it must become criticism. Ask it, whenever it wants to spoil something for you, why something is ugly, demand proofs from it, test it, and you will find it perhaps bewildered and embarrased, perhaps also protesting. But don't give in, insist on arguments, and act in this way, attentive and persistent, every single time, and the day will come when, instead of being a destroyer, it will become one of your best workers--perhaps the most intelligent of all the ones that are building your life.</span>” <br /><br /><center>― Letters to a Young Poet</center><br /><br />Becoming a Master of Yoga or anything for that matter is like being a student<span style="font-style:italic;"> all</span> the time. And for those who do they are very clear about this battle and learn to practice. <br /><span style="font-style:italic;"><br />~ Om tat sat.</span>Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com1tag:blogger.com,1999:blog-8849742071858509537.post-79923612774466017162011-10-24T10:57:00.000-07:002011-10-24T11:25:11.834-07:00Comparing Asanas along the Path<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-HhmLExBwgXI/TqWqFLB4mJI/AAAAAAAAA04/29z7x7Dhw_o/s1600/comparing%2Basana.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="http://4.bp.blogspot.com/-HhmLExBwgXI/TqWqFLB4mJI/AAAAAAAAA04/29z7x7Dhw_o/s400/comparing%2Basana.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5667122711952398482" /></a>In yoga it is taught that comparing ourselves to others is not a good way to walk along the path. Frankly speaking having a bit of what I call 'heathly' comparison is not a bad thing. Furthermore being competitive is not necessarily wrong either. Let me explain.<br /><br />First, with respect to comparing outselves I am referring to comparing asanas across the board so that we can learn not just about the posture itself, but how it works in our own bodies. Done wisely and well, this helps us better understand why when I bend my knees my back moves forward and when I lift one leg the other turns out on an angle. Second, I have never had an interest in beating someone else out I do have an interest in improving myself. I would like to stay competitive to my former selves rather than continue with the same stuff, unchallenged habits and general automatic pilot tendencies. I wish to reflect on what I am doing, why and how. <br /><br />When we look at the postures of yoga we often see them as being separate from the others. There is a fascinating discovery in coming to know, however, they are much more integrated and a part of each other. Comparing asanas and movements help us not only to understand how the body works, but also how the mind gets trapped into thinking about ‘one way’ of practising. There are many ways to practice hence the large number of Masters that have emerged over time. <br /><br />If we look more closely we may see that the forward bend, backbend and standing straight pose have certain elements in common. These present three different (and polar opposite) movements. When standing straight there is pressure on the heels and the legs are strong. In the standing pose of yoga (samasthithi) the buttocks and thighs are contracted, the abdomen drawn in and the sternum lifted. In forward bend, the legs are strong to support the stretch along the back, with the chest moving out as the shoulders roll down and the abdomen is moving inward to support the lift and stretch in the back of waist. The spine is folding downward but essentially resembles the same way it may appear while standing. In the wheel (a familiar backbend to many), the feet are strong and the thighs are pressing upward. There is more pressure on the waist and back, which is not felt while standing or folding forward. However, the movement of the abdomen as well as the arms lengthening as if they were beside your body while standing is similar. Gradually folding back and into a forward pose can begin to feel like a continuum; different beads on the same mala (a garland used for meditation).<br /><br />In my classes, I teach people to sit in a vajrasana (kneeling pose) or sukhasan (a comfortable cross-legged position if required) between the postures they are practicing. The purpose of this is to return to a calm inner place and to feel the affects of the asana. An equally important objective, however, is to lead the student indirectly to the threshold of their own mind. If the teacher points out to the student where they are not breathing and where they are approaching the asana with a “fixed” perception it usually does not penetrate the students' mind. This is why at a certain point (unlike the conventional Western way of teaching), the yoga teacher lets the student explore on their own. Self-discovery and self-reliance are two of the best gifts that yoga can offer. I do not believe that the teacher's role is to try to define anyone's practice. Suggestions and insructional points are a must, but the entire premise of a yoga class is to create an atmosphere conducive for self-exploration. <br /><br />While it may appear like an abstract view for some, it is certainly more of an approach that will nurture what yoga intends to provide. That is, a path to know what works, what does not, how your body reacts and to discipline the mind from its continuous identification with "me", "I" and "other". <br /><br />One of the greatest points that is often missed is that the teacher guides the student toward being their own inner guide. It is the understanding you have all you need to practice and to travel along the path. What has not happened is the knowledge that this is actually the case. <p>Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com2tag:blogger.com,1999:blog-8849742071858509537.post-18631880400705057902011-10-20T14:03:00.000-07:002012-09-11T04:37:25.989-07:00Meet Your Edge, Explore It and Go Overboard<a href="http://4.bp.blogspot.com/-yr2VC2z_-aw/TqCP3yT6uCI/AAAAAAAAA0s/Iyqq8FjsD2g/s1600/meeting%2Byour%2Bedge.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5665686519792973858" src="http://4.bp.blogspot.com/-yr2VC2z_-aw/TqCP3yT6uCI/AAAAAAAAA0s/Iyqq8FjsD2g/s400/meeting%2Byour%2Bedge.JPG" style="cursor: hand; cursor: pointer; display: block; height: 344px; margin: 0px auto 10px; text-align: center; width: 400px;" /></a><br />
<center>
<span style="font-style: italic;">"Consistent practice leads to changing perspectives. </span></center>
<center>
<span style="font-style: italic;">An altered perspective leads to taking greater risks and </span></center>
<center>
<span style="font-style: italic;">not just meeting but going over the edge." </span></center>
<br />
While practising the postures it is becoming popular to hear teachers and students talk about meeting 'the edge.' This is usually in reference to the place where you feel challenged or that elicits fear and/or resistance. It can also refer to the place where you are holding back, not letting go and wanting to make it happen in 'your' way. We may perceive our edges as the limit in which we can only physically bend. But what about internal edge? The places of fear and the areas we dislike, ignore, neglect and reject within ourselves? <br />
<br />
These are also edges but because they are internal (and ingrained reactions, responses and behaviors) they are far more difficult to explore.<br />
<br />
The edge really then can be understood in a number of ways. The main point from what I have understood with my teacher is that this is the place you need to stay; not run away from. Moreover, it is not so much the external edge (that was the edge that got you there) but the internal one we need to turn our gaze (the <span style="font-style: italic;">drithi</span>) toward. <br />
<br />
In teaching backbending and in particular the drop-back from standing to wheel the edge or external limit is often reached very quickly. In other words, it is such a challenging move for many students that fears and feelings of doubt surface rapidly. This is the internal edge and quite often the place where many give up or run away. Looked upon from a different perspective it can also become the perfect place to explore 'the edge' and therefore our perceptions. <br />
<br />
The zen story about the overflowing tea cup reminds us about how we need to shift our perspective. If the teacher keeps pouring tea into a full cup it will continue to overflow; there being no room for growth or expansion. The same is true when we come to the teacher with fixed notions or want to force the body into a prescribed shape with only an external viewpoint. Lacking an internal focus or awareness in both conditions is like the tea that spills over the cup, onto the floor and into the sewer. <br />
<br />
So when the edge appears and we are faced with how to move beyond it, it may become counter-productive if in fact we are not able to undo, let go and challenge our 'known' perspectives. It is like being too full, however, at the same time still wanting more. People tend to forget that the whole purpose of yoga practice (including yogasana) is not to continue to "get stuff" but rather to let go and loosen up. Practice is far from being about acquiring more tools as it is about un-doing and un-learning. <br />
<br />
Trying then to push past the edge usually does not work. It will surface again in another posture. Forcing it will not work because the physical muscles have not been trained to endure it and the mind is not familiar with what is happening. Iyengar once wrote you cannot tell the knee to bend with the brain. While everyone may want to learn the classic lotus pose it is not doable with this approach. Iyengar suggests in a very poetic like fashion to study and understand the intelligence of the knee; slowly removing its stiffness. The limits we come across in practice whether in the back or the knee (re: the physical edge or mental one) can be understood as a relative point in time, practice and space. It is subject to change. But more often we tend to perceive it as something solid and not subject to change with time and practice.<br />
<br />
Of course writing all of this is just a bunch of words. How does it apply to actual practice? Here are a few ideas to kick around. However, do bear in mind that not every suggestion will be suitable for all. In fact, the cookie-cutter approach leaves many people thinking yoga is only for the born flexible. These are only a few starting points from how to approach the standing pose into the wheel. <br />
<br />
<li>Contract and relax the muscles of the buttocks and legs. This is one part of two. The second part is to allow the spine to rise and fall and become aware of this being the natural tendency. The contraction/relaxation should be done over a series of breathings not up/down in rapid movements. It works better to hold the pose, breathe and contract followed by relaxing while breathing and isolating certain muscles over each other. Re: the legs contract and the buttocks relax.</li>
<li>Train your mind to never stop feeling and thinking of the breath. Every move (whether it is big or small) is generated by the breath. This is how it really goes whether you are aware of it or not. Learning to “wait for the breath” and then combining with the body is challenging. This method will aid you in learning to stay longer without letting the mind direct the posture. It is a way of understanding how the prana (the vital force) is more powerful than the physical body and its fluctuations. </li>
<li>While practising consider the central theme(s) of yoga beyond the flexibility of the body. It is the teachings about how the mind is a container of fluctuations. This should not be misunderstood as suppression or denial. It is through the physical body we are working. However, it is not through the physical body alone that you will move the body deeper. It is by channelling the energy, the prana, focusing the mind and then shaping it with the body.</li>
Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com0tag:blogger.com,1999:blog-8849742071858509537.post-40329411447853423692011-10-03T02:14:00.001-07:002012-09-10T00:27:51.398-07:00Breathing and Backbending<span style="font-weight: bold;">Photo:</span> <span style="font-style: italic;">The Indian Sky (Mysore)</span><br /><a href="http://3.bp.blogspot.com/-neGKP6_fmD0/TpsLN9AqrzI/AAAAAAAAA0g/V6lyFTaVxjg/s1600/breathing%2Band%2Bbackbending.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5664133290692095794" src="http://3.bp.blogspot.com/-neGKP6_fmD0/TpsLN9AqrzI/AAAAAAAAA0g/V6lyFTaVxjg/s400/breathing%2Band%2Bbackbending.jpg" style="cursor: hand; cursor: pointer; float: left; height: 300px; margin: 0 10px 10px 0; width: 400px;" /></a>It is surprising to realize that our longest standing companion, who has been with us since birth and will only leave us at death, is often the most taken for granted and neglected aspect of ourselves. The breath (the vital source) that moves the body provides the energy and drive to sustain it in all postures. The breath is always there even if we are not. One of the most common approaches to practice is to think of the breath after stretching the body. However, in yoga it is the other way around. The breath is first and last.<br /><br />Improper exercise and quite possibly the aerobics era made breathing obsolete. Learning how to breathe is the first lesson of yoga and especially if you learn it in India or from a guru. Most people in North America are introduced to yoga with the <span style="font-style: italic;">Bums to Steel</span> approach; later on recognizing that yoga is actually a whole of practices, thinking and even ritual. In fact, yoga is far less exercise as it is mental discipline. Yet, we start from where we know and what we can understand said B.K.S. Iyengar in many of his teachings. And that place has to be the body before getting to know some of the more subtle and/or obvious aspects of practice like the breath. <br /><br />Here is an exercise that will increase awareness and an appreciation for the breath (the latter is perhaps more important). <br /><span style="font-weight: bold;"><br />Exercise:</span> Take any posture of yoga and practice to observe your breath. Is it short? Is it long? Can you suspend your drive to force the body and listen to the breath? Are the breaths the same duration? Which one do you favour (the inhalation or the exhalation)?<br /><br />Generally speaking if you are not breathing you are probably trying to force your body into the position with your mind. Depending on much strain you can take this approach might work but only to a certain degree. It is actually a very limited approach and why many people end hurting themselves and not understanding why. B.K.S. Iyengar said a very interesting thing which was recorded in The Tree of Yoga (a series of lectures recorded by his students). He said if you take the lotus pose and tell your brain, “Let’s do it.” Your knee will break. Your knee cannot be drive by your brain and your knee does not have the mobility to simply fold over. What is needed is an ability to study the mechanics of the knee and to systemically remove the stiffness. It cannot be done in one or two moves. It might even take a few years to understand the knee mentally, emotionally and physically. <br /><br />Because every yoga posture is a point of concentration when you stop the breath you will also lose your focus. Becoming aware of these habits is a central the purpose of practice. This is why it cannot be overemphasized that it is holding a physical posture which is harder than just “getting”. You breathe to feel your body, to relax your mind and to open yourself to the experience. Whatever comes up mentally, emotionally and/or physically is the raw material for practice. <br /><br />For example, if there is pain this is a sign you are doing something wrong. If there are strong sensations you may need to deepen your focus on how you are breathing. If you feel emotional you may have noticed you stopped the breath, which is a sign of control or withholding. <br /><br />How this applies to the practice of backbends is multi-faceted and invigorating. Some backbends are simple while others are complex. They are rooted to our mental patterns and hidden tendencies. Ultimately whatever you are working with in practice is your canvas. It is your mental attitude, expectations and desires, which have labelled them as being either good or bad. That is why yoga is not just grapping your ankles and you're done. The pose cannot be judged from the outside because it is ultimately an inner experience. Just because the gal beside you in class looks super ‘flexy’ does not mean she has reached the depth of the asana on the mental level. Although we have come to judge the posture by the physical practice this has left out what it really is about. <br /><br /><b>Here are a few methods you can apply to your practice using the breath: </b><br />1. Practice to observe without judging yourself (re: "I should be doing more." "I am not very good at this pose." <br />2. Develop the opposite reaction (re: if you are not breathing in wheel you begin to tell yourself to first relax and breathe).<br />3. Discover if you gravitate to either your 'in' or 'out' breath.<br />4. Free yourself of thoughts of ‘trying to do’, ‘forcing’ and a competitive attitude (yoga is meant to be a practice to reduce externals and to focus on internals). Don’t ‘try’ just ‘do’. <br />5. Return to number 1. <br /><br /><b>For more advanced thinking try these ideas: </b><br />
<li>Visualize yourself not as physical body breathing but as a breathing body;</li>
<li>Understand that you cannot move well or fully (or really at all) without the breath;</li>
<li>Slow your mind down and move only with your breath.<br /><br />Above all, have some fun while practising. One of my first yoga teachers said yogasana is like 'play'. People get very upset with themselves when they cannot perform well. But where does this kind of thinking get you? The practice is like a game; sometimes you do well, other times you do not. Perhaps you even learn more if you don't always win or succeed in 'getting a posture'.</li>
Heather Mortonhttp://www.blogger.com/profile/15277256229446334504noreply@blogger.com3