Water, The Elixer of Life!

Recently I listened to the Big Sky Unitarian Universalist President speak about the “Human Right To Water”. I found her comments intriguing especially the ways we can connect to Water Justice; she included four ways to help. Our rationale and intellect can enter into discussions and questions about natural resources, especially water. Service and doing by turning the tap on and off rather than letting it run. Feeling love and emotions by watching a documentary about water. Finally through transcendence and spirit by practicing mindfulness and/or writing a poem.

Practicing this yoga sequence is a microcosmic way to tap into your inner fluidity; in some way it may help the macrocosmic flow of water. Begin knowing that water is a second energy center (Svadisthana Chakra) association. The subtle energy of this power center is located around the sacral plexus where the spine is connected to the back of the hip bones (ilium) and is associated with the upper legs and knees. Bring awareness to the body associations, in particularly the hips. Think of the hips as a bowl of fresh water tinted with the color orange by a flower, fruit or vegetable because that is the Svadisthana's color association.

Drink fresh water, feel throughout the hips and body let the water lubricate. Roll the hips for comfort and feel synovial fluid lubricate the joints. Imagine water pouring out of the hip girdle (bowl) in back of the body by tucking the tailbone under for a posterior pelvic tilt. Then, imagine water pouring out the front of the pelvic bowl; doing an anterior pelvic tilt. Next, move the hips from side-side and imagine water running out the sides of the pelvic bowl or sacral plexus with each “hip bump”.

Focus on squeezing the torso muscles for a strong core. Contract front (abdominus rectus), back (latissimus dorsi) and sides (obliques), while stretching the opposing muscle groups. Roll hips counter clockwise and clockwise.

Utilize the Svadisthana chakra associations of creativity and commitment by going deeper into the movements. Try standing Cat/Cow Pose by placing hands just above the knees while tucking the tailbone, squeezing abdominals and bring the chin towards the chest while gazing down. Next, gaze up, arch the head and back while lifting the tailbone up, squeezing the low back muscles and lifting the chest. Feel tension releasing. Cat/Cow Pose can also be done on All Fours.

Continue stretching the hips. This time, gaze over the shoulders to find the hips in Puppy Dog/Fox Tail Pose simultaneously contracting and releasing the obliques. Feel the body as a harmonious whole – physically, emotionally/energetically, intellectually and joyfully healthy. Imagine the Earth's water supply flowing freely to all people - Bliss out!

To see a video containing Hip Bumps and Standing Cat/Cow check out the blog at this site titled "Yoga Style Hip-Hop".

Pack Pineapple/Fresh Fruit or Veggie and Choose to Route Around Unhealthy Food

Even Natural and Organic Food Stores Sell "unhealthy" food - processed with additives. Although, the additives are not considered as unhealthy as foods that are hydrogenated and contain high fructose corn syrup; any food or drink "addiction" - eaten/drank too often can be harmful. Some “foods” should probably not be eaten.


That said, the wonderful world of foods from the Earth are best and can be eaten in larger quantities, which helps with satiation (feeling satisfied). So, if you must go to the gas station and don't have a card to pay & go or need oil. Then, head straight to the counter where there may be a fruit bowl to choose a banana, apple or orange. Be prepared to route around the candy machine by bringing something healthy from home or shop the fresh/frozen fruit and veggie aisle at the store.


Plus, a little more exercise or a quick "in one door and out the other" from a new/different/faster route and the creativity/commitment of exploring/productivity are beneficial, like a walk outside instead of to the candy machine or being early and prepared for a meeting. If you have new found time a few long, relaxed and slow breathes or even a yoga pose or two (like upright sitting posture) are better than unhealthy foods. I hope these tips help!

Lunges With Kriya; An Explorer Series

Recently I was asked to teach yoga to a group of runners.¹ The kids ranged in age from ten to fourteen. We sat (Padmasana) upright, stood (Tadasana) in alignment, strengthed our cores in plank/hover (Chaturanga Dandasana), simulated a hill workout with Explorer Poses (Virabhadrasana), worked our balance with Tree Pose (Vrksasana) and expanded our chests during Wheel Pose (Urdhva Dhanurasana) for improved lung capacity. Yet we did not practice energy enlivening breath; they had, after-all, just returned from a run.

Speaking of energy enlivened breath, while attending Kirtan to listen to faith (ishvara pranidhana) stories, chant (mantra), breath (pranayama) and practice postural (asana) awareness while meditating (dhyana), one particular Wednesday evening; kriya was mentioned.² Previously, I had been taught kriya while studying Yoga in India during a time of fast paced aerobic activity.³ Most of my clients at Yoga Training (Touch) & Retreat have heard the expression.

This night at Kirtan I listened to the excerpt about kriya and integrated personal experience. The new found knowledge of the power of this breath (with body) became more special. Later, I decided to don the term as a single word of expression as a one mile racer.⁴ Now, with new plans for a process to follow intentions I will use kriya; focusing with special synergizing breath while running onward.

Specifically, kriya is a yogin power. Generally, yoga is beneficial in many ways, it can be used to calm the body and quiet the mind and/or enliven the mind and energize the body. Plus, specific movements and breath can heal our mind/body and improve performance. Yoga's eight limbs include sensory withdrawl, focus and meditation which lead to Oneness; being super.⁵

Tapas,⁶ a branch from a limb, is translated as discipline or more literally as “practice changing heat”. Tapas helps us to quiet and/or enliven ourselves bringing us balance. Harmonizing our breath with our movements slow and relaxed to be calm, cool and collected or fast and quick to be awake, aware and enthusiastic; connecting us to our bliss, physical presence, energy/emotions and intellect so we may be happy, healthy, wealthy and wise!

If you also, have interest in racing a mile or running any distance; if you run for fun, socially and/or competitively yoga can help. Try fast paced, kriya, yoga any time; these yoga moves can be used as a running workout and/or integrated into training. The mat exercises synergize mind/body awareness. Remember, a breath for each movement!

Begin standing (Tadasana). Move through standing squat (Utkatasana) and forward bend (Uttanasana) to runner's lunge (Anjaneyasana). Here the kriya begins; inhale focus on the back leg and engage the front leg muscles (quadriceps) to straighten and lengthen the back leg, then exhale the back leg forward towards the chest., all while taking the front leg back – continue switching legs and breathing. Engage the anterior muscles of the neck (jalandhara bandha). Extend, from the heal of the back leg to the top of the head, lengthening the body. Engage the pelvic floor muscles (mula bandha) and feel the sensation reverberate up to engage the core muscles (udiyana bandha). Keep repeating while feeling the bandhas.

Inhaling, move into crescent lunge. Exhaling, pressing the front foot's heel towards the ground feeling strength at the base of the spine. Inhaling arch the back and lift the chest. While stabilizing the body exhale and twist the torso, hands at heart center, towards the inside (medially). Move deeper to bind, placing the lower arm under the thigh and upper arm behind the back near the waist and grip hands together, if you are able. Gently, release back to center. Inhaling lifting the torso up. Next, twist to the other-side (laterally). Exhaling, hinge forward over the front leg, twist and bind. If you need to inhale stop the movement breathe and then move deeper into the pose on the exhales. Place shoulder towards thigh, armpit to the out-side of the leg, place lower arm under the front leg and bind by placing the upper arm behind the back near the waist and grasping hands if you are able. Then, gently releasing and returning to center.

Continue the Runner's Workout. Inhale and move into Explorer I (Virabhadrasana Ekam) by pigeoning the back foot by placing the heal down in back with the toes slightly ahead to protect the knee. Feel the weight from the outer edge of the foot and back of the leg to the buttox (gluteal muscles). The back leg is the support and strength of the pose. Twist the torso so the sternum aligns with the front knee by pressing the back hip forward and bringing the front hip back, this releases fat from around the waist and hips, with arms overhead, long and strong press them towards your ears, strengthening the chest muscles (pectorals) as the hands move closer together.

Next, exhale and open into Explorer II (Virabhadrasana Dve) by opening the hips, torso and arms. Straighten the torso, aligning tailbone with the top of the head, perpendicular to the ground. Relax shoulders down, lunging lower, aligning the front knee with the second toe of the foot with heals and toes aligning; not pigeon toed or duck footed. Arms are parallel to the ground, gaze to the horizon, chin aligning with the front arm.

Finally, inhale and lift into Reverse Explorer (Virabhadrasana variation) by keeping the forward thigh parallel to the ground and reaching the same arm towards the sky, stretching that side of the body while squeezing the backside torso (obliques) and resting the back-side arm; hand towards the Earth. Remember the strength and stability of the pose comes from the back leg. By placing the outer edge of back foot towards the Earth and squeezing the back side glutes and obliques the body becomes strong.

Switch sides. Here you have the option of more kriya with Runner's Lunge (Anjaneyasana) and moving from Crescent Lunge (Anjaneyasana variation) with twists and binds through Virabhadrasana Ekam, Dve and Reverse. Rest in Downward Facing Dog (Adhomukha Svanasana) and Child's Pose (Balasana) as you choose. Do as many sets as you like!

Bibliography

1. Johnson, Sarah (2015). Tread Lightly, After-school “Run” Program for 10-14 year olds. MT, USA.
2. Halloway, Joy (Winter 2015). Kirtan session. MT, USA.
3. Jayakumar, Swameesri (Nov./Dec. 2008). Yoga Session. Mysore, India.
4. Zombro, John (Feb. 2015). Montana Master's Mile (M3) E-mail Application. MT, USA.
5. Chopra, Deepak with Gotham (2011). “The Seven Spiritual Laws of Superheroes: Harnessing Our Power to Change the World” p. 36 ¶ 1. Harper Collins NY, NYUSA.
6. Bachman, Nicholi (2004). “The Language of Yoga” p. 19. Sounds True Publishing Boulder, CO, USA.

Handstand (Adho-mukha-vrksasana); Downward-facing- tree-pose

While working for the Forest Service caring for wild-lands. The job entailed thinning trees in fire danger areas. This helps protect old-growth trees from ladder fuels which could start crown (canopy) fires. So, while felling trees we want the most oxidative to remain standing. I write this information because Handstand (Adho-mukha-vrksasana) is Downward-facing-tree-pose and while it is important to focus our breath, core strength is also integral to remain standing.

Yoga Journal magazine's July issue contains the article Defy Gravity. It states, “To ensure you have enough strength to work toward Handstand, first be sure you can hold Chaturanga-dandasana (Four-limbed-staff-pose) or Adho-mukha-svanasana (Downward-facing-dog-pose) for about 5 minutes.” Therefore, practice core strength, like flowing from Plank or Hover (Chaturanga-dandasana) → Side-plank (Vasisthasana)→ Reverse-plank (Purvottanasana) → Side-plank. Then, add variations like lifted leg and quad stretch, for the fun of it. Even try Explorer (Virabhadrasana) → side-plank → Crescent-lunge or Low-lunge (Unjanyasana) and around again, as many sets as you choose. All excellent strength building poses.

When ready incorporate handstands into a session with handstand kick-ups. Usually, during Salutations with variations. From Downward-facing-dog scissor kick by bringing the leg, that would normally lunge forward (let's say the right), half-way up the mat and kicking the other leg (the left) overhead followed by the right leg and while the legs are overhead bringing the left leg down followed by the right. Continuing, from forward bend through Salutations, or any fun flow, with the left leg moving forward and kicking up the right leg etc. Now, if you haven't already started, your doing Adho-mukha-vrksasana!

Yoga Style (Hip-Hop) Teaching Methodology

Begin with Pelvic - Hip Bumps, anterior and posterior flexion & Core - side abdominal (oblique) strengthening and stretching, warming-up front (anterior) and back (posterior) abdominals and muscles by strengthening and stretching opposing (antagonist) muscle groups! Practice a QuadStretch (Natrajasana) variation. Do a full body Stretch, Stabilization & Strengthening asana, as your able, during Explorers (Virabhadrasana I, II & Reverse). HeadStand (Shirshasana), by some references, is known to be the King of Poses - performed here with an inverted Pike. Strengthen Arms by sequencing into CrowPose (Kakasana), if you like. Endure Core strengthening in plank/hover (Chaturanga Dandasana) as well as Swan Feather (Hamshasana). Periodizing pelvic flexion and extension as well as leg strengthening and stretching in Splits (Hanumanasana). Ending in a final supination; namaste! A client/friend of mine arranged for a meeting to provide group yoga. I chose to meet and immediately agreed to teach dance students. Yoga Style Hip-Hop began a new adventure. The clip shows similar poses (asanas) as those practiced during the first class! A Deva Premal Chants and incantations station was changed to Hip-hop music. While listening to the electronic style 'gunfire' sounds I ticked my physical body to the beat. I had practiced similarly having learned inner subtle body movements from the instruction of Jayi Kumar Swamysree, not far from a ghetto of people living in tents near Mysore India while studying abroad in 2008. Feeling each adjustment I pretended to be titanium, as a song mentions - fully protected (Pancha-maya-kosha). Continuing to integrate moves listening and thinking 'vilkalpa', non-judgment of terminology. During a rap story, "Bitch" was expressed. A puppy raced to mind. Smiling, while sequencing puppy pose also known as foxtail pose was helpful. Gazing over the shoulder towards the outer (lateral) pelvic bones where the Greater Trochanter's ball joints of the upper legs connect to the socket joints of the pelvis which holds the longest bones of the body, the femurs. When class time rolled around, preparation paid. "Okay," time for hip bumps, "Keep your hips moving from side-side". Now, to cue Tail Wag Pose, "... find your booty". We started with the basics. "Try Standing Cat/Cow", a fun movement with tailbone tucks and lifts. 'Putting our back into it', prepared us for more advanced poses as core work facilitates upper body stretching, stabilizing and strengthening to reverberate to the lower body and vie-a-vie. Flowing, yoga hip-hop style like a lotus flower in murky waters we practiced sensory withdrawal (pratyahara). During life chants (raps) we continued posing in Dancer (Natrajasana). The class waged peace in Warrior poses (Virabhadrasana), used core strength and balance (udyana bandha) lifting into headstands (Shirsasana) and learned to flow from Tripod to Crow (Kakasana), a basic forearm balance. After more planks (chataranga dandasana), practicing splits pose (Hanumanasana) - one of the most intense deep stretches - and some up-dogs (urdhva mukha shvinasana) the class rested. We listened to yogi raps (mantras) during Final Relaxation (Shavasana). Our first yoga style hip-hop class completed. Bliss out; bliss be!

First published 11/2014; written update 1/2024

Restorative Sequence

While practicing a Restorative Sequence be inclusive, intrinsic, intuitive & conscious while feeling, breathing and listening.  Stay in each pose a few minutes.  Use blankets and pillows for comfort and support.
 
1.)  Upright Legs (Supta Dandasana) - Lengthen legs up a wall or head board.  Stretch tailbone through to the top of the head.  Aligning while stretching the hamstrings group of muscles and back; depending on flexibility move closer or further from the support.

2.)  Supine Butterfly (Baddha Konasana) - Touch feet together with knees splayed apart, opening and stretching the adductor muscles (inner thighs including groin) Relax and breathe long and slow feeling at ease.
 
3.)  Supine Twist or Revolved Stomach (Jathra Padangusthasana) - Bring knees towards the chest then place knees to one side, rest, then move to the other side.  Lay with head facing away from knees.  This pose benefits the stomach and other internal organs. 
 
4.)  Fish (Matsyasana) - Elongate the body.  Place hands underneath the body aligning forarms.  Lift the chest towards the sky, arching the back away from the Earth and relax the head.  This is an anti-aging pose.

5.)  Feet to Hands (Apanasana) - bring knees towards chest and hold the soles of the feet while laying on your back.  Feel the spine lengthen.  Place hands under knees or hold arms at the elbows as another option.

6.)  Final Relaxation [S(h)avasana] - Relax shoulders back and down by lifting up and gently squeezing the rhomboids - muscles connecting the shoulder blades at the back side heart center.  Articulate through the spine from the tailbone to the first vertebrae at the top of the neck (cervical spine).  Roll eyes back into their sockets and breathe through the entire body beginning with toes and fingers, opening through the abs and expanding the chest.  Upon exhalation feel the body relax completely.
While breathing use the mantra "Let" on the inhalation and "Go" on the exhalation to let go of a tight, tense and/or sore body and/or mind.  Be accepting, feeling for what you have done, loving, listening, smiling and appreciating yourself and the world around you.  Feel restored with a reinvigorated mind and body.

Partner Yoga

Enjoy yoga with someone you trust. Close flowing movements, optional stacking poses like double plank, balancing hip-hip in tree (vrksasana) and wrap in stretching poses that offer adjustment & support.