Take a seat

Enjoy this blog which was published in January at Families Online. This is one of my favorite asanas and really helpful at this time Spring - time of renewal...

Happy New Year! We are continuing with our blog on Yoga and Ayurveda... This time about the squat. If you have any suggestions or thoughts you would like to read about please do let me know on info@yogaembodied.com. I am also around in SW London for Ayurvedic consultations and treatments as well as Yoga Classes. Have a look at my timetable here.

The Yogic Squat is one of the most health bringing postures and is often highly recommended in Ayurveda (the ancient Indian medical system).

Now before I start going on about the benefits of the pose let’s give it a try using various modifications. First think of your alignment.

• As with most yoga postures your knees and toes should point in the same direction so adjust your feet to assist proper support for your knees. Toes will point outwards.

• Never compromise your body’s signals to change your posture - listen to your body.

• There should be no pain in your knees in this (or any) asana.

This pose is very intense so maybe start by sitting on a small stool or yoga block(s) with your feet wide apart in front of you. If you can squat with you heel firmly grounded on the floor just enjoy! If your heels are off the floor but you feel fine in your groin and hips then put some telephone books, a rolled up towel or yoga blocks under your heels so you can relax downwards.

The point of the Yogic Squat is to let go and release. So find your modification. Bring your elbows to the inside of your knees and bring your palms together in a prayer position. The arm gesture encourages openness and broadness across your chest. Feels your heart lift and a lightness in your chest. Then start to relax your hips downwards. Experience a heaviness through your pelvis - gravity.

This gravity supports the flow of the downward movement of Prana (or the wind element in Ayurveda). In Ayurvedic medicine we call this energy Apana Vayu. One of the most important energies in our system. If the downward movement is not working properly it can influence our whole system. A correct movement of Apana Vayu is responsible for elimination of urine, wind, bowel movements and can even affect our breathing, nervous energy and anxiety. Apana Vayu is also helping in childbirth and during menstruation. It is a natural birthing position for the mother comfortable with this pose. (However if you suffer with any kind of pelvic instability consult your health advisor and yoga teacher before attempting this asana - and only do the first variation if appropriate).

This is best asana for those who suffer for constipation. And it is indeed one of the poses used in many countries when visiting the toilet.

Aside from assisting Apana Vayu the Yogic Squat releases tension in the lower back, opens the hips and creates flexibility in the ankles and legs. Mentally it is settling the mind (as Apana Vayu is moving in its right direction and not afflicting our breath and thoughts), very grounding and relaxing.

Start with a few breathes in this position and when ready enjoy for as long as you like!

A very strong and unusual pose for most people in the Western world so do take it easy here. It is great during pregnancy but follow your yoga teacher’s and health advisor’s advice when practising. If you have any questions please visit me on www.yogaembodied.com

Are you reacting or responding?

Your experience is your choice. How we choose to respond to our surroundings, family, environment and even our emotions are our choice. We can all be in the same place at the same time, seeing the same situation but we will all have different experiences.

Where does yoga come into this? Well, our yoga practise is a safe place to explore our emotions, our behavioural patterns and how we react. During a class you will have favorite postures. Asanas you could stay in for minutes and repeat happily again. And then you have poses you really dislike. You sigh as soon as the teacher mentions the pose and groan when you move into it. Sounds familiar?

But have you noticed that we all have different favorite asanas?

In your next yoga practise just be with that least favorite pose. You don’t need to judge it or yourself. Just be in it. Make adjustments to suit your body and let your body breathe. Patanjali says in the yoga sutras that yoga isstilling the mind (Yogas chitta vrtti nirodhah). One way to achieve this is through asana and meditation. An asana should be steady and comfortable (Sthira sukham asanam) and the way to find this stillness is through our breath.

When your yoga instructor encourages you to go a little deeper or stay a little longer - breath instead of groan. Observe your reactions; irritation, anger, sadness, discomfort, disappointment, self loathing... And when in your favorite pose again observe; happiness, joy, allowing to let go, release, indifference... Observe without judgement without analysing. Can you allow the dukha (uncomfortable, discontent) reactions to transform into a response ofsukha (easy, comfortable)? Now that is the challenge of yoga.

Eventually we learn, on the safety of our yoga mat, in the safety of our own personal space, with our own experience, to respond and not react.

Maybe this season can be a time for you to learn letting go, being steady, being comfortable and respond with compassion instead of reacting with irritation.

With a yoga teacher’s advice enjoy these poses - they may become your favorites.

Warrior 2: staying steady strong and breathing. Can you sink a little deeper into the pose? Can you stay for another three breathes? Can you find sukha or some kind of joy in this asana?

Pigeon pose: Let your body guide you to your variation. This is the ultimate ‘letting go’ pose. Where do you hold tension? Can you breathe deeper, longer, easier? Can you stay for another breath?

Anja enjoy teaching yoga and share the knowledge of an ayurvedic lifestyle in SW London (Streatham, Balham, Chelsea and Parson’s Green). Please look at www.yogaembodied.com for further details on clinics, timetable and listen (and practise to) to a full class online. Sign Up for her newsletter andemail if you would like to her to discuss a specific topic or yoga posture.www.yogaembodied.com

Dance of Destruction

04/12/2010 11:02 am

 

Anja Brierley Lange

 published first in Families Online 

One of my favorite yoga postures is Natarajasana. Nataraj is a name for the God Shiva or the King of Dancers. Asana means seat or posture. The posture symbolises Shiva dancing the ‘cosmic dance’.

Shiva is the God of destruction. This may sound very hard and not at all divine. But when things get weary, stuck, unhealthy or blocked then it needs to be demolished to make space for new exciting and healthy experiences and creations. The Cosmic Dance, or Ananda Tandava, symbolises the cosmic cycle of destruction and creation. The necessity of letting go of what is no longer needed to make space for the new.

In this dance Shiva, or Nataraj, crushes and destroys a demon representing ignorance. Shiva is a fierce warrior God, the God of death, destruction as well as of dancing. Calm and gentle expressions as well fierce powerful dances to the loud beating of drums.

Listen to the music of your gentle breath, the sound of the birds, the wind or put on your favorite tunes be it Mozart, Indian Kirtan or Lady Gaga whatever inspires your Cosmic Dance.

Let's go dancing

Stand in your standing posture (Tadasana), feet parallel and body straight. Bend your right knee and let your foot moving it towards your right buttock. Keep your knees hip distance or together. Grab hold of you right foot, ankle or trouser leg with your right hand and bring your left hand to the sky. Now dance your dance staying focused and balanced if slightly wobbly. Optionally you can press your right foot into your hand and away from your buttock. And lift your chest into a gently backbend. Enjoy the creativity and play of your Natarajasana.

The pose is graceful, balances the nervous system, creates balance physically and mentally as well as strengthening the legs and works the spine.

As with all asana practices do see a qualified yoga teacher and if you have any health issues or medical conditions speak to your health advisor. Pregnant ladies - take it super easy and stay in the first variation.

About Anja:

Anja is a yoga teacher specialising in Vinyasa Flow, Pregnancy Yoga and one-to-ones. As a qualified Ayurvedic Practitioner she offers ayurvedic advice and treatments. Anja is also a qualified massage therapist and aromatherapist. She enjoys sharing this knowledge in her consultations, classes and through writing her blog on Families Magazine and other publications. See www.yogaembodied.com for details and sign up for her Email updates HERE.

You can join a Vinyasa Flow class for all levels, a Pregnancy Yoga class or see her for a consultation or treatments in Streatham Hill, Parson's Green, Fulham, Chelsea and Balham.