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.

Pyramid Quest

Strength, balance and flexibility.
Begin with a standing back arch by lifting the chest and aligning the head back.  This move strengthens the back and stretches the torso.  Balance through the feet, feeling the weight of the pose evenly from the tips of the toes through the heels.

Move into Runner's Lunge by hinging forward and reach the left leg back, toes to the ground.  Then, up into Crescent Lunge Pose by lengthening the arms overhead; press arms towards one another to feel the strength of the chest muscles (pectoralis).  Balance the body by feeling it's weight into the front leg's heel reverberating to the spine.

Next, try Twisting Lunges by placing hands at heart center (anjali-mudra) and twist to the inside of the body (medially).  Try binding the hands by reaching the lower hand underneath the body and the upper hand back behind.  If you can, use Ganesh Grip while lengthening, strengthening and aligning the body before returning to center.

Similarly, try twisting towards the outside of the body (laterally).  To bind, place the left armpit past the right knee and reach the left hand under the right leg while placing the forearm of the left hand along the small of your back, reaching hands into a Ganesh grip.  Return to center and move into runner's lunge.

From Runner's Lunge, go into Pyramid pose by lengthening the front leg and arms while hinging at the hips.  Lengthen through the spine, tailbone to the top of the head aligning.  Feel Jalandhara Bhanda by contracting the anterior (front) neck muscles.  Place the heel of the back foot down, pigeoning (toes ahead of the heel) to protect the knee.

Open into Triangle Pose by lifting the left arm, in alignment with the right - shoulders and hands perpendicular to the ground.  Gaze up, if you choose.  Align through the body - head, shoulders, hips, knees and toes.

Move into twisting or revolved triangle by placing the left hand down and the right hand up.  Revolve the body from the hips to the top of the head.  Feel space through the internal organs while exhaling.

Press into Half Moon by lifting the left leg and arm up; lengthening the leg parallel and the arm perpendicular to the ground.  The key to balancing here is Pada Bhanda - the strength and balance of the foot, not the hand.  Try lifting the hand while continuing to balance in the pose. 

Twist into Twisting Half Moon. Place the left arm down and the right arm up.  To advance in the pose gaze up.  Return to Crescent Lunge.

Lift into Warrior III.  Bring the back leg up and hinge the body parallel to the ground.  Outstretch fingers and toes in opposite directions.  Return to standing and repeat the series on the right side!

Pigeon (Kapotasana) Nest

Try five poses for flexibility.  First stretch the hip flexors (ilio psoas).  Begin in Pigeon Pose (Raja Kapotasana) by bending at the knee, of one leg, while elongating the other leg behind you, then stretch the arms - inching fingers and toes away from your midline.  Next, lift your torso for a deeper stretch. 

Second, move into Royal Pigeon Pose by bending at the knee of the elongated leg.  Either hold your foot with your hand or place the foot in the bend of the elbow.  If you can place your arms overhead and hold your toes - even better.  This stretches the knee extensors (quadriceps). 

Continue the phase by moving into Turkish Twist.  Bring the back leg to the front, over the other leg; stretching the hip extensors (glutes).  Now, with both legs bent at the knees.  Continue the pose by placing hands together near your heart in prayer (anjali-mudra).  Twist the torso, stretching your back and abdominals (core), from the hips to the top of the head.  Reaching the lower elbow towards the outside of the knee.  Finally, place eyes to see behind the body (eye yoga) and when your ready gently untwist.

Fourth pose is cow's face (gomukhasana).  Reach arms wide lifting, the side of the leg that is on bottom, up.  Then, bend the elbow and pat your neck (cervical spine).  Next, reach the other arm lowering, the side of the leg on top, down.  Then, bend the elbow and inch fingers towards one another.  Grasp fingers together in a Ganesh grip, if you can.

Finally, after repeating on the other side, try log stack.  Place the ankle of the upper leg over the knee of the lower leg and the ankle of the lower leg under the knee of the upper leg.  This pose stretches deep, near the ball and socket joints of the hips.  Next, twist the torso to align the sternum with the knee of the upper leg.  Now hinge at the hips.  Inhale and open tight sore areas.  Then, exhale to relax and release tension.  Repeat on the other side.  Feel open and flexible.

Yoga Philosophy (Principles)

Following the Eight Limbs of Yoga is a life-long holistic practice that may improve longevity.  The limbs may be used as a processes for personal development.  The effect(s) may be noticed from any of the limbs at any time; practice by making Buddha Soup.

On the last page of the book, Don't Just Do Something. SIT THERE A Mindfulness Retreat with Sylvia Boorstein, the way to make Buddha Soup for character development, is to "apply equal amounts concentration, calm, equanimity, rapture, investigation, energy and mindfulness." This method of application is then applied to the ingredients of "morality, resolve, renunciation, effort, equanimity, truthfulness, patience, loving-kindness, generosity and wisdom".  Interestingly the 'Method of Preparation' along with the ethical and moral 'ingredients' make-up the Eight Limbs of Classical Astanga Yoga.

The Eight Limbs of Yoga include specific ethical and moral principles (yamas and niyamas).  The principles include purity, faith, resistance (sexual), discipline, non-possessiveness, honesty and contentment as well as non-harming, non-stealing, and studiousness.  These are the ingredients of Buddha Soup and the first two limbs of yoga.

Boorstein includes preparation characteristics, the other six limbs of yoga, for making Buddha Soup. First, prepare with concentration (dharna) a one pointed focus.  Also, calm/equanimity (pratyahara) using sensory withdrawl to be like a lotus flower in the mud and muck; flies and bugs swarming, crocodiles circling with relaxation in the midst of chaos.

The method for making Buddha Soup continues with rapture (samadhi) translated as "complete absorption" by Nicolai Bachman in his book The Language of Yoga.  Rapture can be a second wind, a runners high, a dancers bliss or a meditators transcendence.  In the context of yoga, investigation [pose (asana)] is practiced to learn about our strength, balance and flexibility in the moment, for the day, as we progress or digress, eb and flow through the seasons of our lives.  Energy [breath (pranayama)] is translated as life force taken from the root prana, a term for energy.  Finally, mindfulness [meditation (dhyana)], to put it simply, is conscious living - or sitting as the case may be.

The practice of Yoga is the practice of connecting our minds and bodies.  Apply the process and utilize the ingredients for making Buddha Soup.  Just as fresh from the Earth ingredients such as whole and sprouted grains, vegetables, fruit, beans, legumes, nuts, seeds, herbs and spices feeds our minds and bodies, Buddha Soup feeds our souls.  Enjoy the practice because yoga is mind/body medicine for creating physical, emotional and mental strength, balance, flexibility and relaxation. - Bliss Out!

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