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Warrior: The Story Behind The Pose

5/28/2017

In today's class we talked about (and of course did) Virabhadrasana (warrior pose). This is a pose we frequently endure during a yoga class. Let's face it, no matter which warrior (I, II, or III) that pose can be a bear. I hinted at the story in class. However, here's the story of Virabhadra...

In Sanskrit "vira" means hero and "bhadra" means great. So Virabhadra was the greatest, most fearsome warrior ever known. Here's his (very) abbreviated story:

Lord Shiva (also know as the Destroyer and considered the most powerful god of the Hindu pantheon) was married to a beautiful woman Sati. Unfortunately, Sati's father, Daksha, didn't like that she was married to Shiva and set about doing his best to exclude Shiva from family events. This upset Sati and after frequent snubs and insults Sati couldn't take it anymore and threw herself into a ceremonial fire.

Shiva was grief stricken. He didn't realize just how much her father's insults were hurting Sati. He was terribly angry. He loved Sati dearly. So with deep sorrow and anger, Shiva tore out his hair and threw it to the ground. There upon that spot the earth split open and Virabhadra (and Kali) were born. Virabhadra was tall and muscular, his body was dark as storm clouds. He had three burning eyes, and fiery hair. Around his neck were a garland of skulls and he carried terrible weapons. Virabhadra was the manifestation of Shiva's grief and anger.

Virabhadra bowed his knee and raised up his arms in service to Shiva. (Warrior I) Shiva looked at Virabhadra and said, "Lead my army against Sati's father. Destroy him and all those that side with him."

So off Virabhadra went with his huge swords and weapons. When he arrived at Daksha's palace (Sati's father). He began to wield his swords, slicing off the head's of Shiva's enemies. (Warrior II). The battle raged on and Virabhadra continued to fight. Eventually he found Sati's father and in one final act of rage and vengence, he cuts the head off of Daksha. (Warrior III).

What a story! However, when you dig deeper. Virabhadra is simply a bloody warrior. Like Shiva, Virabhadra destroys to save. His real enemy is the ego. His cutting the head off Daksha is symbolic of cutting off the head of the ego. Virabhadra is there to remind us to be humble.

So, the next time your thighs are screaming and your arms are shaking in Virabhadrasana (Warrior Pose), reflect on the story of Virabhadra, for whom this pose is named. Tap into the strength of this great warrior. Put that fierce energy into the pose and remember to set aside your ego as you practice and throughout your daily life.

To read more about the mythology of Virabhadra, Shiva, Sati, and Daksha, check out these resources:

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Wednesday's Workout: Feel The Burn!

5/25/2017

Some of you expressed just how much you loved last night's flow session (who knew you folks liked so much pain?!...challenge accepted!) So, should you want to revisit the torture I descended upon you, here's a couple of the flow sequences we did:

Flow 1 - Building up the Burn

From Standing:

Inhale into Eagle (garudasana) - Balancing on your right leg, wrapping left leg around right; left arm under right). Exhale to squat lower, lifting elbows toward ceiling. Hold for two (2) rounds of breath
Exhale into Warrior 3 (virabhadrasana 3) - Continue to balance on right leg. On your third exhale, release arms and bound leg. Keep left leg lifted and press into Warrior 3. Hold for two (2) rounds of breath
Exhale into Standing Half Splits (urdhva prasarita eka padasana) - Continue to balance on right leg. On your third exhale, release your hands to the ground and press into half splits. Hold for two (2) rounds of breath
Exhale & Prep for Revolved Hand to Big Toe - Exhale and release both hands to the floor, Step your left foot to the floor, next to your right. With your left hand grab the outside of your right foot, Bend your knee preparing to rise up into standing revolved half moon.
Inhale Revolved Hand to Big Toe (parivrtta hasta padangusthasana)- Inhale balancing on your left leg and stretching the IT band of your right leg. Hold for two (2) rounds of breath
Exhale release back to standing.
Flow through vinyasa
Do the same sequence on the other side

Flow 2 - My Leg's on Fire

From Downward Dog:

Inhale lift right leg up toward ceiling
Exhale Runner's Lunge - Step right foot between hands. When making this move really crunch and lift your knee toward your chest, try to keep both hands flat on the mat and gently step your foot between your hands. Inhale and stretch
Exhale Low Lunge, Prep'ing for Anjaneyasana - Drop knee to the floor. Release the top of your foot to your mat. Press into your feet, engaging and making your legs strong. When firmly planted...
Inhale into Anjaneyasana - Lift your arms toward the ceiling. Feel a stretch in the inner thigh and hip flexor. Hold for two (2) rounds of breath
Exhale Twist to the Left in Anjaneyasana - Arms configured like Warrior 2, stretch left arm back, right arm forward. Look over your left shoulder. Really extend out through your fingertips. Hold for one (1) round of breath
Inhale Back to Center in Anjaneyasana - Lift arms over head, fingers reaching toward ceiling.
Exhale Twist to the Right in Anjaneyasana - Arms configured like Warrior 2, stretch right arm back, left arm forward. Look over your right shoulder. Really extend out through your fingertips. Hold for one (1) round of breath
Exhale into Half Split (Ardha Hanumanasana) - Shift hips back, stacking them over the back knee. Walk your front foot forward. Toes lifted. You should feel like your pulling through the heel of the front foot. Fold over the front leg. Hold for two (2) rounds of breath
Exhale into Runner's Lunge, Preparing for High Crescent - Press into your feet. Engage and make your legs strong. Once you have a solid foundation....
Inhale into High Crescent - Inhale and raise your torso to upright. At the same time, sweep your arms wide to the sides and raise them overhead, palms facing. Don't overarch the lower back. Lengthen tailbone toward the floor. Reach through your back heel. Look up toward your thumbs. Hold for two (2) rounds of breath
Exhale Twist to the Left in High Crescent - Arms configured like Warrior 2, stretch left arm back, right arm forward. Look over your left shoulder. Really extend out through your fingertips. Hold for one (1) round of breath
Inhale Back to Center in High Crescent - Lift arms over head, fingers reaching toward ceiling.
Exhale Twist to the Right in High Crescent - Arms configured like Warrior 2, stretch right arm back, left arm forward. Look over your right shoulder. Really extend out through your fingertips. Hold for one (1) round of breath
Inhale Back to Center in High Crescent - Lift arms over head, fingers reaching toward ceiling.
Exhale into Runner's Lunge, Preparing for Revolved Half Moon - Press into your front leg, bumping up your back foot. Engage and make your leg strong. Once you have a solid foundation....
Inhale into Revolved Standing Half Moon (parivrtta ardha chandrasana) - Leaving your left hand on the floor, lift your back leg, roll your chest toward the right and lift your right arm toward the ceiling. (opposite instructions when sequencing on the left side) Hold for three (3) rounds of breath
Exhale release hand and foot to floor, coming into plank.
Flow through vinyasa
Do the same sequence on the other side

Kickin' Up the Core Workout

Plank (Vasisthasana) - Hold for three (5) rounds of breath
Side plank (Right side) - Hold for three (3) rounds of breath
Revolved Side Plank (Right Side) - Hold for three (3) rounds of breath
Tree Plank (Right Side) - Hold for three (2) rounds of breath
Plank - Hold for two (2) rounds of breath
Side plank (Left side) - Hold for three (3) rounds of breath
Revolved Side Plank (Left Side) - Hold for three (3) rounds of breath
Tree Plank (Left Side) - Hold for three (2) rounds of breath
Boat (Navasana) to Lolasana (Pendant) (5 times for each) - Hold boat for a five-count and pendant for one-breath.

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Drills To Build A Strong Core

5/18/2017

Its a common mistake for people to associate a strong core with strong abs. Instead, think of your core as the muscles connecting your upper and lower body. No matter what you're doing (climbing, practicing yoga or cleaning your house), the motion to make those movements originates and/or moves through your core. Thus, a weak or inflexible core can significantly affect how well you move. This makes building up a strong core critical to crank up your power, performance, balance and stability. Below are six of my favorite drills to build a strong core. Photos and links are from YogaJournal.com. And,...if you're looking for a great flow sequence, give this Twisting Core Flow by Baptiste Yoga a try. It'll kick your butt!

Ardha Salamba Sirsasana (piked headstand)

Vasisthasana (Side Plank)

Tiger Curls (Knee to Nose)

Tolasana (Scales Pose)

Dolphin (Forearm Plank)

Navasana (Boat Pose)

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Handstand Prep Drills

5/12/2017

For those brave souls that attended Wednesday's Yoga for Power & Flexibility class, you all did amazingly well! Before we started practicing handstand, we discussed how important it is to maintain strong straight arms during the inversion. Below are four of the arm drills we did to help prepare for adho mukha vrksasana (aka handstand) and to ultimately make achieving the pose a bit easier.

Seated Block Drills for Shoulders, Exercise 1 - From sukhasana (an easy seat pose) hold a foam block between your hands. Extend the block out parallel to floor. Extend out from your shoulders, squeezing your elbows and hands together. Hold for five (5) breaths. Then lift the block to a 45 degree angle, extending up and out from the shoulders, squeezing the elbows & hands together. Hold for five (5) breaths. Then, lift the block above your head. Extend up and out from your shoulders. Still pressing your hands together and keeping your arms straight and strong. Hold for five (5) breaths. Repeat this sequence four (4) more times.
Seated Block Drills for Shoulders, Exercise 2- Still seated in sukhasana and holding the foam block between your hands with your arms parallel to the floor, you will raise and lower the block. While maintaining strong straight arms with shoulders extended: Inhale, raise the block above your head. Exhale, lower the block to parallel. Repeat this for a total of ten (10) times.
Table Top/Down Dog Arm Exercises - Come to table top. Fingers splayed out. Elbow creases facing forward. Pressing away from the earth and engaging your shoulders. Next, keeping your arms straight and strong, lean your hips back so that your arms now slope in a diagonal. Claw with your finger tips on the mat. Lift the underside of your arms—shoulders toward the front of the room, Soften your chest toward your wrists. Lift your head and look forward slightly. Now, keep your arms steady, lift your knees and stretch your legs into downward facing dog. Keeping this awareness (steadiness) in your hands and arms raise and lower your knees. Repeat this for a total of five (5) times.
Down Dog/Plank Arm Exercises - From down dog, claw with your fingertips. Press your index finger and knuckles down. Make your arms straight and strong. Now, slowly move your chest & shoulders forward by approximately two inches. Soften chest towards wrists, while lifting out of your shoulders. Keep your arms straight and strong, elbows pulling toward eachother. Keeping this engagement, lower your knees on the floor. Then lift your knees, keeping your arms, hands, & upper back steady. Repeat this lowering and lifting of your knees for a total of five (5) times.

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Easing belayer neck pain

5/8/2017

We spend a lot of time looking up while we belay. This sometimes causes too much pressure in your neck, resulting in pain. One way to help easy the pain of belayer's neck is to actively training your neck muscles to engage, rather than just dumping the weight of your head into your spine. Here are some exercises to help:

Neck Rolls - Come to an easy sit position. Gently and slowly roll your head clockwise 5-10 times and then counter-clockwise 5-10 times
Scalene Muscle Stretch - The scalene muscles are a set of three muscles located in the neck, on the front and on either side of the throat. Derived from the Greek word skalenos (meaning "uneven"), these muscles have differing lengths, attachments and fiber arrangements. To stretch your scalene, take your fingers, as if you were crimping, and bring them into the groove between your collar bones and the scalene muscles. Gently tilt your head to the right and slowly move your chin upward. You should feel a nice stretch in the neck. Hold the stretch for 2-5 breaths, then come back to center and switch to the other side.
Extended Arm Head Tilts - Reach your right arm out with the palm out, facing up. Raise your left hand and place it on the right side of your head. Gently pull head your head to the left (left ear to left should). You should feel a nice stretch in the right side of the neck. Hold the stretch for 2-5 breaths, then come back to center and switch to the other side.
Trapezius Muscle Stretch - Using a yoga strap, loop it into a circle shape. Place one end of the loop under your right knee, working it inward as needed. Then loop the other end over your right shoulder, over top of your right upper trapezius muscle (the somewhat flat are between your shoulder and neck). Gradually tighten the loop as necessary to feel a gentle drawing downward of the shoulder. Extend your right arm parallel with the floor, palm facing down. Raise your left hand and place it on the right side of your head. to the own. Gently press the neck. Gently pull head your head to the left (left ear to left should). You should feel a nice stretch in the right side of the neck and trapezius. Hold the stretch for 2-5 breaths, then come back to center and switch to the other side.

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4 Great Shoulders Stretches

5/2/2017

Your shoulders are intricate machines. Lots can go wrong if you don't treat them well. Here are some of my favorite stretches to help keep shoulders limber and healthy.

Rolling T - Start by laying on your stomach in a T-position, with your palms facing toward the ground. Then gently roll to one side. Hold the pose for 30-90 seconds. Then switch to the other side.
Thread the Needle - Start on all fours. Lift left hand off the ground and "thread" left arm through the space between right arm and right leg, letting the back of the left hand and arm slide along the ground. Allow the upper body (thoracic spine) to naturally rotate toward the right, but keep hips level. Stop pushing arm to the right at the point where your hips begin to open to the right. (This may mean less of a range of motion than what you could do if you continued to open.)
Cow Face - Reach right arm straight up, then bend elbow and let hand fall behind your head. Move left arm behind the back and bend the arm, letting the back of your left hand rest against the right shoulder blade (or as close to the blade as possible). Reach to grab right fingertips with the left hand. Repeat on the other side.
I-Y-T Moves Against the Wall - With your back to a wall, stand with palms facing out. Slowly bring arms up to make a "T" shape—keeping your arms and back in contact with the wall. Continue to bring arms up to make a "Y" shape, then an "I" shape, touching thumbs overhead. Focus on keeping shoulder blades flat against the wall (not allowing them to stick out or wing.)

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Ann SEibert

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Warrior: The Story Behind The Pose

Wednesday's Workout: Feel The Burn!

Flow 1 - Building up the Burn

Flow 2 - My Leg's on Fire

Kickin' Up the Core Workout

Drills To Build A Strong Core

Handstand Prep Drills

Easing belayer neck pain

4 Great Shoulders Stretches

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