SESSION FOUR  "The Squeeze"
  The previous session included warm-ups and a gentle routine you can use with all that you've learned so far. Today we will do a couple of standing poses, and then, in Yoga Notes below, I will recommend some good books and DVDs for home yoga practice. From here on, I will occasionally demonstrate postures, but mostly I plan to give you some yoga teachings that will help you take your yoga off the mat, regardless of your level of experience, and I also want to help those with "round bodies" with some modifications just for them.

Last time I introduced you to Staff Pose as part of your yoga routine. This is a great pose for aligning the posture in preparation for any seated poses. The spine is long, shoulders back and down, legs extending out through the heels. The front of the torso is open for easy breathing, so begin by inhaling a breath, and then on an exhalation, move into your forward bending or twisting or lifting pose.
  Always work with the breath as accompaniment to movements and in holding. This helps the muscles to stretch in different positions of the body and increases flexibility, as well as opening areas of the body to the flow of "prana" or "life force"--that element that leaves you relaxed as well as energized after your yoga practice!

In the photo below I am demonstrating "Mountain Pose".  This posture gives a feeling of being grounded and steady, like a mountain, with energy flowing upward, lengthening and opening the body through the torso and arms.
For steadiness in the posture, bring up a lifting squeeze in the buttocks, and feel how this firms the legs and the belly and supports the spine. "The Squeeze" is a simple name for mula bandha, or "root lock" which is an internal lifting upward through the core of the body, from perineum to the back of the throat, ending in a soft smile. We implement the Squeeze as a protection for the lower back. When maintained, the Squeeze gives added support to the spine as it twists, and as it bends forward or backward or side to side. Make it a habit to employ The Squeeze in all your standing postures, and even in some others, as we'll do later, to create safety and more effective postures.

This posture is "Half Moon" demonstrated first with one hand on the hip (sometimes called "Quarter Moon") for those with a weak lower back, and again with both arms extended overhead. The Squeeze is engaged as the hips are alternately pressed out to the side, to bring the body from Mountain Pose into the arched position of Half Moon. During the hold, imagine your deep, slow breaths are moving in and out between the ribs of the extended side. Come slowly back to Mountain, and repeat to the opposite side. Be careful to stay in one plane in this pose, not drooping forward or dropping back.

This pose strengthens the ankles, legs, torso and back muscles, and opens the body for deep breathing. It is a balance of strength and flexibility, and an opportunity to notice where in our life we might be too rigid with ourselves or others; where we might stand up for ourselves more; what we actually stand for in our life; how bending a little might allow life to be a little easier for us, etc. As you become familiar with the posture, use the holding time to breathe fully and contemplate these things as they apply to you today. Add Mountain and Half Moon to your daily routine!

Yoga Notes: Now that you have learned a few basics, you can benefit from some books designed to help you practice yoga at home. For beginners, seniors, and anyone who wants a gentle practice, I recommend a book that has been around for decades and has introduced thousands of people to yoga in their own homes:
Richard Hittleman's Yoga 28-Day Exercise Plan, pub. by Workman Publishing Co. Inc., NYC.  Photos and simple text allow you to follow this easy-to-use program for 28 days and really see results!
Lilias! Yoga Gets Better With Age by Lilias Folan, pub. by Rodale Press.  Lilias Folan has been teaching yoga for decades. You may remember her as the young woman with the long braid teaching yoga on PBS TV years ago. The braid is gone, but the pleasant demeanor and yoga expertise remain! Any of Lilias' books, videos and DVDs will give you excellent, gentle, effective yoga instruction. I've taken a workshop from her, and she is delightful.
Ageless Yoga: Gentle Workouts for Health & Fitness by Juliet Pegrum, pub. by Sterling Pub. Co., Inc., New York  is a very helpful book, using props that include a chair--so helpful!--with lots of photos, and basic yoga exercises that you can do safely. Some of the photos show an instructor assisting the student, which can be very helpful for you at home, as you can then imagine the instructor assisting you in the same way.
DVDs from Kripalu Center for Yoga & Health are available for all levels, with clear instruction. I also recommend DVDs (or old videos) by Lilias Folan (Gentle yoga) and Rodney Yee (Gentle to Intermediate & Advanced).
 Beware of DVDs that do not instruct you in modifications and safety, but just expect you to follow a model with a super-flexible body, as if we should all be able to do what they do! NOT SAFE!
Next time: Yoga helps for round bodies!