Yoga and meditation, a refuge in the storm

It is when times are difficult that we can lean into our yoga and meditation practice to help find calmness, strength and balance.I am into day 30 of my daily practice, and I find myself having deeper awareness, awareness of self, awareness of my body, and quiet yet deep connection to spirit.It is with gratitude that I embrace the practice. Each day I share my meditation with other meditators, today on the Insight app there are currently 10,300 others meditating.

Guide to Home Yoga Practice

This is to let you know about a wonderful resource that Montreal yoga teacher Barrie Risman has made available for free - a Guide to Home Yoga Practice. It is beautifully presented with excellent photographs of Barrie demonstrating the poses in several different flows you can do.

She has also recently published a book entitled:

Evolving Your Yoga: Ten Principles for Enlightened Practice

For more information on the guide and her new book you can visit her website.

Ujjayi Breathing - Expanding Conquest of Life-force Energy

One of the most important aspects of a yoga practice is your pranayama practice. By developing a deep awareness of your breath, and by mastering various pranayama techniques, you can experience numerous benefits.

Many people do not realize that they do not breathe fully, so that stale air remains trapped in the lower portion of the lungs. Ideally, the inhale will be long enough to fill the lungs completely, and the exhale empties the lungs. For your yoga practice, it is helpful to know that inhales go with opening up, and exhales go with folding or closing.

The benefits of ujjayi breathing:

• relieves depression and boosts confidence
• normalizes blood pressure
• invigorates the nervous system
• alleviates cardiac disorders
• and alleviates asthma

Pranayama is not simply inhaling and exhaling, but rather a means to link our physiological and spiritual dimensions. 

Ujjayi Breathing in Four Parts in Savasana

For Stage 1, breathe naturally and consciously, expanding the chest fully, and exhale fully, for ten breaths. The inhale and exhale will be the same length.

Stage 2 involves normal inhalation and deep exhalation, for 15 breaths.

Stage 3 involves deep inhalation and normal exhalation for 15 breaths.

Stage 4 consists of deep inhalation and deep exhalation for 15-20 cycles.

How to Use Ujjayi Breathing in your Vinyasa or Ashtanga Asana Practice

Standing in Tadasana (mountain pose) slow down the breath. Be aware of your posture, with a straight back, feet well grounded into the earth and crown of the head lifting to the heavens. Now imagine that there is a string at your belly button that is pulling it towards your spine. This is to engage the uddiyana bandha, or energy lock, at the solar plexus or Manipura chakra. As you deepen your awareness, you will notice that this subtle movement naturally engages the mula bandha. Mula bandha is similar to doing Kegel exericises to strengthen the pelvic floor muscles, at the subtle energy level, and is used to contain the energy of the root chakra. Engaging the bandhas can help alleviate stress and mental restlessness, and bring about inner harmony and balance.

Now as you inhale and exhale, feel the breath enter and leave the throat area. You may make a soft noise, as if you can hear your breath as a deep sea diver.

Whenever you come to a resting asana, such as Adho Mukha Svanasana (downward dog), bring your focus back to your breath.

Surya Namasakar - Sun Salutation

There are many variations on the sun salutation. This one is from the school of Ashtanga Yoga of the lineage of Pattabhi Jois, and each move is on the inhale or exhale. Usually done at the beginning of your practice, repeat each salutation 3-5 times. If you are looking for a challenge, try doing a flow of 108 sun salutations! Use ujjayi breathing for your pranayama. To deepen the experience, practice slowly and consciously, with awareness of moving through space, reaching up to the heavens and folding down to kiss the earth in uttanasana.

Sun Salutation A

1. Tadasana, mountain pose with hands in Anjali Mudra (prayer)
2. Uttanasana, standing forward bend
3. Ardha Uttanasana, flat back
4. Phalakasana, plank pose
5. Chataranga dandasana, yoga push-up
6. Urdhva mukha svanasana, upward dog
7. Adho mukha svanasana, downward dog for 5-8 breaths
8. Step or hop back to front of mat
9. Flat back
10. Tadasana

Sun Salutation B

1. Tadasana, mountain pose
2. Uttanasana, standing forward bend
3. Ardha Uttanasana, flat back
4. Chataranga dandasana, yoga push-up
5. Urdhva mukha svanasana, upward dog
6. Adho mukha svanasana, downward dog
7. Virapadrasana A (warrior A) for five breaths (right side)
8. Virapadrasana B (warrior B) for five breaths (right side)
9. Adho mukha svanasana, downward dog
10. Virapradasana A for five breaths (left side)
11. Virapradasana B for five breaths (left side)
12. Adho mukha svanasana (downward dog) for five breaths
13. Step or hop back to front of mat
14. Flat back
15. Tadasana

The Art of Savasana

Savasana, otherwise known as the corpse pose, is a favourite asana for many yogis, although it is also considered to be one of the most difficult.

Traditionally, a yoga practice ends with at least 5 minutes of savasana, and preferably 10-20 minutes. To do this asana, you lay on your back with arms beside your body, palms facing up, and legs apart, feet dropping to the side, tucking the chin to keep the spine flat.

If you are able to completely let go, this asana is pure golden nectar, as you let your body and mind totally relax until you feel as if you are floating - and all your worries float away too...

I used to practice yoga at work. Our classes were only 55 minutes long, the last 5 minutes being savasana. I was always amazed how one person in the class could relax so quickly and completely that he or she would start to snore in less than five minutes!

Some of the many benefits of savasana include:

• relaxes the whole body
• releases stress, fatigue, depression and tension
• improves concentration
• cures insomnia
• relaxes your muscles
• calms the mind and improves mental health
• stimulates blood circulation

Even if you are not in the mood for yoga, ten minutes of savasana will work wonders!

108 Muttita Moves

In yoga, the number 108 has significance as the number representing spiritual completion. Sun salutations are often performed in nine rounds of the 12 postures which totals 108 poses. A yoga mala consists of 108 sun salutations. Pranayama is also often completed in cycles of 108. This is a challenging flow incorporating 108 yoga moves.  Enjoy!

Length of practice - when you start, hold each posture for 3 breaths, and gradually increase to 8 breaths. Pranayama or breath practice is ujjayi breathing through the nose, smooth slow even breaths, with the inhale and exhale the same length.

Props Needed:  In addition to a yoga mat, you may wish to use a yoga block, blanket, and bolster or cushions.  It is helpful to have a timer to know how long to hold the poses.

1.          Light a candle.

2.         Sitting in a comfortable cross-legged position such as half lotus, on a cushion or folded blanket, cupping right hand in your left (or left hand in your right, for men), with straight back, sit in meditation and breathe gently and evenly for 5 minutes.  Eyes may be closed or slightly open contemplating the candle.

3.         Come to standing on your yoga mat.

4.         Standing in Tadasana or Mountain Pose, inhaling, spread your arms out and up, reaching to the sky, bringing your palms together and looking at your hands.

5.         Exhaling, fold out and down, placing your fingertips on the floor or a block just in front of your feet in Uttanasana or standing forward bend.

6.         Inhaling, lift up to flat back and look forward.

7.         Exhaling, fold back into Uttanasana and step back into high plank with back straight, eyes looking at the floor.

8.         Continuing to exhale, do a yoga push-up - chataranga.

9.         Inhaling, come into upward dog or cobra.

10.       Exhaling, curl your toes under and come into downward dog.  Hold for up to 8 breaths.

11.        Inhaling, step forward into Uttanasana moving into flat back.

12.       Exhaling, fold to Uttanasana.

13.       Inhaling, reach your arms out and up into Mountain Pose.

14.       Exhaling, bring your hands together at your heart.

15.       Standing in Tadasana or Mountain Pose, inhaling, spread your arms out and up, reaching to the sky, bringing your palms together and looking at your hands.

16.       Exhaling, fold out and down, placing your fingertips on the floor or a block just in front of your feet in Uttanasana or standing forward bend.

17.       Inhaling, lift up to flat back and look forward.

18.       Exhaling, fold back into Uttanasana and bend your knees into chair pose and hold for up to 8 breaths.

19.       On the last exhale, straighten your legs and return to Uttanasana.

20.      Exhaling, fold back into Uttanasana and step back into high plank with back straight, eyes looking at the floor.

21.       Continuing to exhale, do a yoga push-up - chataranga.

22.      Inhaling, come into upward dog or cobra.

23.      Exhaling, curl your toes under and come into downward dog.  Hold for up to 8 breaths.

24.      Turning your left foot out slightly, step forward with the right into Warrior 1, sweeping your arms overhead, bring your palms together, with slightly backbend if desired, gaze at your hands, hold for up to 8 breaths.

25.      On an exhale, bring your arms to shoulder height into Warrior 2, and hold for up to 8 breaths.

26.      On an exhale, slide your left hand down your left leg.

27.      Inhaling, bring your right arm up and back to Warrior Crescent Moon and hold for up to 8 breaths.

28.      On an exhale, bring your arms back to Warrior 2 and reach out and down into Trikonasana or triangle pose on the right.  Hand may rest lightly on the leg, or fingertips may rest on the ground to the outside of the right ankle.  Hold for up to 8 breaths.

29.      Inhaling, come back to standing.

30.      Move the back foot slightly forward.

31.       Exhaling, place your right hand on the floor slightly forward and to the right of your right foot, forming 2 points of a triangle.

32.      Inhaling, come into Ardha Chandrasana by lifting your left foot up and back to hip height, flexing the foot with the inner edge of the foot parallel to the floor.  

33.      Place your left hand on your hip, opening up through the left side.

34.      Extend your left hand up to the sky, and hold for up to 8 breaths.

35.      Exhaling, slide the left foot back and place on the mat, while bending the front leg to 90 degrees.

36.      Place your right hand on the floor or a block on the outside of your right foot, or rest your bent right arm on your right leg. 

37.      Sweep your left hand up and over, looking up towards the ceiling or armpit, and hold for up to 8 breaths.

38.      Turning your back foot on to your toes, bring both hands to the mat on the inside of your bent front leg into runner’s stretch.  Alternatively you may bend your elbows and rest your forearms on the mat. Hold for up to 8 breaths.

39.      Step back into downward dog.  Hold for up to 8 breaths.

40.      Step forward into uttanasana, on an inhale.

41.       Exhaling, fold back into Uttanasana.

42.      Bend your knees into chair pose and hold for up to 8 breaths.

43.      Exhaling, step back into high plank with back straight, eyes looking at the floor.

44.      Continuing to exhale, do a yoga push-up - chataranga.

45.      Inhaling, come into upward dog or cobra and hold for up to 8 breaths.

46.      Exhaling, curl your toes under and come into downward dog.  Hold for up to 8 breaths.

47.      Turning your right foot out slightly, step forward with the left into Warrior 1, sweeping your arms overhead, bring your palms together, with slightly backbend if desired, gaze at your hands, hold for up to 8 breaths.

48.      On an exhale, bring your arms to shoulder height into Warrior 2, and hold for up to 8 breaths.

49.      On an exhale, slide your right hand down your right leg, and inhaling, bring your left arm up and back to Warrior Crescent Moon and hold for up to 8 breaths.

50.      On an exhale, bring your arms back to Warrior 2 and reach out and down into Trikonasana or triangle pose on the left.  Hand may rest lightly on the leg, or fingertips may rest on the ground to the outside of the left ankle.  Hold for up to 8 breaths.

51.       Inhaling, come back to standing, and move the back foot slightly forward.

52.      Exhaling, place your left hand on the floor slightly forward and to the right of your left foot, forming 2 points of a triangle.

53.      Inhaling, come into Ardha Chandrasana - lift your right foot up and back to hip height, flexing the foot with the inner edge of the foot parallel to the floor.  

54.      Place your right hand on your hip, opening up through the right side.

55.      Extend your right hand up to the sky, and hold for up to 8 breaths.

56.      Exhaling, slide the right foot back and place on the mat, while bending the front leg to 90 degrees.

57.      Place your left hand on the floor or a block on the outside of your right foot, or rest your bent left arm on your right leg. Sweep your right arm up and over, gaze is up towards the ceiling or armpit.  Hold for up to 8 breaths.

58.      Turning your back foot on to your toes, bring both hands to the mat on the inside of your bent front leg into runner’s stretch.  Alternatively you may bend your elbows and rest your forearms on the mat. Hold for up to 8 breaths.

59.      Step back into downward dog.  Hold for up to 8 breaths.

60.      Fold on to your knees in table.

61.       Lift your right leg up and back, hip height.

62.      Bring the right leg forward and bend into Fire Hydrant pose, holding for up to 8 breaths.

63.      Bring the right leg forward into pigeon pose, hold for three to five minutes.  In necessary, tuck a cushion or folded blanket under your right hip.

64.      Return to table position.

65.      Lift your left leg up and back, hip height.

66.      Bring the left leg forward and bend into Fire Hydrant pose, holding for up to 8 breaths.

67.      Bring the left leg forward into pigeon pose, hold for three to five minutes.

68.      Return to downward dog, holding for up to 8 breaths.

69.      Hop forward into dandasana, or staff pose, holding for up to 8 breaths.

70.      Reach arms up overhead, and exhaling, bend forward into Pashimottasana or seated forward bend, holding for up to 8 breaths.

71.       Tucking the left leg in half lotus, lift the right leg into half boat and hold for up to 8 breaths.

72.      Hold on to the right ankle or calf, with straight back, and hold for up to 8 breaths.

73.      Exhaling, lower the right leg, and twist slightly to the left, bowing over the bent leg.

74.      Inhale back to sitting.

75.      Exhale. Holding the outer edge of your right foot with your left hand, bow to the right.

76.      Inhale back to sitting.

77.      Exhale and fold over the extended leg into Janu Sirsasana A, holding on to the foot with both hands (or using a belt if needed).

78.      Inhale back to sitting, bending the right leg, placing the right foot flat on the floor

79.      Holding the bent knee, exhale into a right twist, looking over your right shoulder (Mariachasana B).

80.      Inhale back to sitting.

81.       Tucking the right leg in half lotus, lift the left leg into half boat and hold for up to 8 breaths.

82.      Hold on to the left ankle or calf, with straight back, and hold for up to 8 breaths.

83.      Exhaling, lower the left leg, and twist slightly to the right, bowing over the bent leg.

84.      Inhale back to sitting.

85.      Exhale. Holding the outer edge of your left foot with your right hand, bow to the left.

86.      Inhale back to sitting.

87.      Exhale and fold over the extended leg into Janu Sirsasana A, holding on to the foot with both hands (or using a belt if needed).

88.      Inhale back to sitting, bending the left leg, placing the left foot flat on the floor.

89.      Holding the bent knee, exhale into a left twist, looking over your left shoulder (Mariachasana B).

90.      Inhale back to sitting.

91.       Come into kneeling, and sit between your heels in Hero’s pose for up to 8 breaths.  If needed, you may sit on a folding blanket or cushion or block.

92.      Fold back into reclined hero and hold for 3-5 minutes.  If knees lift up, place folded blankets or bolster or blocks under your back for support.  Hands may be placed on the soles of your feet or stretched out overhead.

93.      Come back into downward dog for up to 8 breaths.

94.      Lying on your back, bend your knees and come into a half bridge with arms bent and fingers pointing towards the sky, holding for up to 8 breaths.

95.      Gently lower your back on to the mat.

96.      Lift up into half bridge with hands interlaced, holding for up to 8 breaths.

97.      Lying on your back, bend your knees and come into a half bridge with arms bent and fingers pointing towards the sky, holding for up to 8 breaths.

98.      Gently lower your back on to the mat.

99.      Lying on your back, bend your knees and come into a half bridge or wheel, holding for up to 8 breaths.

100.     Gently lower your back on to the mat.

101.      Come into baby Buddha for up to 8 breaths.

102.     Hugging your knees, gently circle to the right several times.

103.     Gently circle to the left several times

104.     Fold over on to your side and come to kneeling.

105.     Fold into child’s pose and hold for 3 to 5 minutes.

106.     Come into headstand and hold for 3 to 5 minutes.

107.     Fold back down into child’s pose and hold for up to 8 breaths.

108.     Lie down in savasana for minimum of 3 minutes, and ideally up to 10 minutes.

Goddess Yoga Flow

This is a relaxing flow that will take about one hour.  Hold each pose for five minutes as long as you feel comfortable.  Remember to find your optimal self for the day, where you stretch and relax deeply without moving to a place of discomfort or pain.  If you have a repeating timer with a pleasant chime, you can set it for six minutes repeating, to give you enough time to move into the next asana.  From each reclining pose, slowly unfold by turning over on to your right side in baby Krishna and using your left arm to push yourself back to a seated position.  For more padding use two yoga mats.

Suggested props:

·      1-2 yoga mats  (if rolled, can be used instead of a bolster)

·      2 cork blocks

·      yoga bolster

·      2 blankets

·      cushions

·      chair

Creating the space – make sure you will not be disturbed, and if you wish you can light a candle or put on some relaxing music. Opening with a short chant, song or intention is a nice way to start.

Pranayama – Analoma Viloma, alternate nostril breathing.  Taking a comfortable cross-legged seated position on meditation cushions, or sitting on a chair with your feet firmly grounded on the floor, with straight back. Block off the right nostril with your thumb and inhale slowly through the left.  Block the left nostril with the little and ring fingers and exhale right.  Inhale right, and repeat, finding a natural rhythm and keeping the inhale and the exhale the same length.  Do 3-5 minutes of pranayama, stopping if you feel dizzy or uncomfortable.  Keeping the eyes closed and resting your hands on your knees, take a few normal breaths.

Reclined Butterfly – place a bolster or rolled blanket lengthwise on the mat.  Lie down on your back, with the bolster supporting your back starting at the sacrum.  Bring the soles of your feet together, and let the knees drop open.  Place a pillow or rolled blanket under each knee for support.  If needed, use a yoga block or cushion for your head, so that the neck is supported and the head is kept in line with your spine.  Close your eyes and enjoy...

Child’s pose – place a folded blanket on your mat to give your knees more padding.  Roll up a towel or blanket so it is about 4-6” thick, and tuck this close to the fold in your knee so you can sit back on it.  (You are aiming to open up the hips so eventually the buttocks will reach the heels.)  Kneel, bringing your big toes together, and opening your knees to the width of your yoga mat.  Use a bolster or cushion to lie forward on, either hugging the cushion, bringing your arms back to your feet, palms facing upwards, or extending your arms out in front.  You can rest your forehead on the cushion, or turn your head to one side.  If head is turned, change to the other side halfway through.

Reclined Heroine’s Pose (Supta Virasana) – Keeping the folded blanket on your mat for padding, kneel, sitting on a yoga block or meditation cushion.  Take a few breaths.  Then slowly move into the reclined position by supporting your back with a bolster, rolled blankets, or even using an exercise ball to lean back against.  Hands can create an energetic link by touching the soles of your feet.  Alternatively, you can place a chair behind you and reach back and hold on to the chair to allow you to lean back as much as possible.  The quads will be talking to you – loudly – but breathe through it and they will slowly ease up and start to relax.

Downward Dog – Great counterpose to Virasana, walk it out and then hold for at least 10 breaths.  If you prefer, you can place your hands on a chair or the wall if the floor is not accessible to you.

Mountain Brook Pose - You need three blankets and a bolster for this one.  Fold two blankets to create support for the upper back and place at the top of your yoga mat to form a T shape.  Roll a portion of the third blanket to create support for the neck.  Lie down on your back, with the upper back on the blankets, the arms extended out to the side and upper shoulders on the mat, the neck well supported, and bolster under the knees.

Viparita Karani, legs up the wall.  Using a wall or chair, place your legs up the wall.  If you like, you can place some light weights on the feet.  You may also fold two blankets or use a firm bolster to raise the buttocks.  Make sure that your legs are upright and that there is no space between you and the wall.  Tip:  lie down sideways with your legs extended against the wall, and then slide up.  If you wish, place an eyepad over your eyes to rest them.

Savasana – You can finish up with five to ten minutes of savasana or dead woman’s pose, lying on your back with your feet part, or knees bent with bolster underneath, arms by your sides with palms facing up.  You may wish to cover yourself with a blanket.

Namaste