The Three Stages of Kripalu Yoga

Stage One  When just beginning to become acquainted with the practice of Yoga, it is important to learn the art of being present, to become conscious of all that is "presenting" in and around you. Sitting quietly, breathing in a relaxed way, for a few minutes just tune in to sounds, sensations, areas of tightness in the body, etc. Try to maintain this awareness of sensation in your body moment by moment as you work on the mat.

 Then, for safety, you need to learn correct alignment in the individual asanas. This can be learned in a beginner level yoga class, from a good book on yoga, or from a beginner level CD. Practice correct alignment by moving slowing and being aware of sensation, until your body moves into correct alignment almost spontaneously.

Incorporating the breath (Ujjayi or "ocean-sounding breath" in particular) is practiced right from the start to help maintain focus and to supply a steady flow of prana, or energizing life force, to the body throughout the practice. The whispering sound of Ujjayi in the back of your throat creates a sense of calm awareness in the mind during your posture practice. Once in the pose, micromovements alert you to areas of tightness that might be released allowing you to relax into the pose while maintaining proper alignment. At the conclusion of your yoga session, always take time to practice Deep Relaxation, either using a recording to guide you, or by guiding yourself into relaxing from one end of the body to the other, the muscles and organs included.

Stage Two of the practice consists of holding the postures for longer periods of time, perhaps one minute or longer as you are able, riding the waves of sensation, feeling what transpires within the body as you continue to hold the pose, and listening to the voices of the mind telling you things like "this is getting uncomfortable" and "this is becoming REALLY uncomfortable" and "I want out of this!" but realizing this is the mind wanting the body to be comfy, or resistance to hard work, or even fear. By not judging the mind or the body, but by following the breath and witnessing all that is present, you can learn to pass through the resistance to a place of calm abiding, (this is called pratyahara, or "withdrawing the senses") where it seems you could hold the pose forever. Then, releasing into a few spontaneous movements that the body naturally chooses in order to counterpose and release the tensions created by the holding, you begin to experience how the body's wisdom and prana work together to create balance.Throughout, you are utilizing all you learned in your Stage One practice, above.  Also in Stage Two, you can explore variations of the postures, begin learning additional pranayamas and their purposes, and begin seated meditation.

Stage Three elaborates on the prana experience of the counter-posing in Stage Two. Now you invite prana to awaken more deeply by releasing the mind's control altogether. Focusing the mind fully on Ujjayi breath, the body chooses movements, stretches, holds, releasing into flows, all as spontaneous "meditation-in-motion". The body moves freely and uninhibited around the floor or standing, as the Ujjayi breath holds the attention of the mind. This spontaneous meditative posture flow can last from 5 minutes to 20 minutes or more. Sometimes emotions are released in the form of tears, sighs, or joy. When the body evolves finally into Corpse Pose, it is good to stay there and relax as usual.

It is normal in Stage Three for the body to execute some postures that may have formally been difficult for the body, but now seem effortless. This is because when the mind is detached, the body becomes relaxed, and is no longer limited by thoughts of what one "can" or "can't" do. When you are ready to go on with your day (or fall into bed) the body and mind will feel extremely calm and relaxed on the deepest level you have experienced so far!

There are so many ways this practice can affect your daily life! Being present is important throughout your day, to prevent you from worrying about the future or regretting the past. Of course it is necessary to make plans and enjoy memories, but we are talking here about anxiety. Check in periodically throughout the day to see if you are truly present and focused. Occasionally reminding yourself to Breathe, Relax, Feel, Watch and Allow is a good way to stay present.
The micromovements are the way we make the "posture" our own. Remember to do any task from your heart, with devotion to the Lord, and you will be in your comfort zone or meeting a challenge with grace, depending on your situation.Holding the posture has to do with enduring trials in our life. Just be present when things are tough, witness what is arising in you in the way of emotions, judgements, etc., and instead of escaping this circumstance in your life, use your breath to calm yourself, find a variation that will help you, and move on through the challenge with faith and dignity. Then take the time to relax and restore!
Stage Three manifests on those days that "just flow" that we all love! Stage Three is also apparent when we let go of trying to be in control all the time, when we can allow ourselves to "let go and let God" and submit ourselves to his will and wisdom, his time frame, and the challenges he gives us to help us grow and progress.

Yoga practice is a metaphor for our daily life. The more present and "tuned in" we are on the mat, the more present and tuned in we are in our life.

Jai Bhagwan!  Victory to YOUR inner spirit!

Some Suitable Passages for Meditation

Passage Meditation, as introduced by Eknath Easwaran, is an excellent way to meditate, as it nourishes the mind with uplifting and inspirational thoughts. Here are some passages you might like to use. To learn the technique, see my previous post on this subject.

The Vision                  Ramdas

Live always in the awareness of your immortal life.
Let this consciousness never leave you in all the vicissitudes of life.
All things that are visible pass away.
All events that happen dissolve in the past.
The eternal reality, which is your real nature,
is alone permanent...
Why pursue merely the shadows of life, when eternity can be yours?

Evening Prayer for the Sabbath                 Jewish Liturgy

In this moment of silent communion with Thee,
O Lord, a still small voice speaks in the depth of my spirit.
It speaks to me of the things I must do to attain holy kinship with Thee
and to grow in the the likeness of Thee.
I must do my allotted task with unflagging faithfulness
even thought the eye of no taskmaster is on me.
I must be gentle in the face of ingratitude or when slander distorts my noblest motives.
I must come to the end of each day with a feeling that I have used its gifts gratefully
and faced its trials bravely.
O Lord, help me to be ever more like Thee:
holy, for Thou art holy, loving, for Thou art love.
Speak to me, then, Lord, as I seek Thee again and again in the stillness of meditation
until Thy bidding shall at last become for me a hallowed discipline, a familiar way of life.

 In The Midst of Darkness                   Mahatma Gandhi

I do dimly perceive that whilst everthing around me is ever changing, ever dying,
there is, underlying all that change, a living power that is changeless,
that holds all together, that creates, dissolves, and re-creates.
That informing power or spirit is God.
And since nothing else that I see merely through the senses can or will persist,
He alone, is.
And is this power benevolent, or malevolent?
I see it as purely benevolent.
For I can see in the midst of death, life persists; in the midst of untruth, truth persists;
in the midst of darkness, light persists.
Hence, I gather that God is Life, Truth, Light. He is Love. He is the Supreme Good.

Believe In God                 Book of Mormon, Mosiah 4:9

Believe in God;
believe that he is, and that he created all things,
both in heaven and in earth;
believe that he has all powewr,
both in heaven and in earth;
believe that man doth not comprehend all the things which the Lord can comprehend.

Do Not Look With Fear         St. Francis DeSales

I look with good cheer and with hope on the changes and chances of this life;
I look to them with full faith that as they arise God, whose I am, will deliver me through them.
He has kept me hitherto.
If I but hold fast to his dear hand he leads me safely through all things;
And when I cannot stand he bears me in his arms.
Not anticipating what will happen tomorrow I know the same everlasting Father
who cares for me today will take care of me tomorrow and every day.
Either he will shield me from suffering or he will give me unfailing strngth to bear it.
I am at peace, then, with calm thoughts and trustful imaginations.

Just Because You Are My God              St. Ignatius of Loyola

Oh, my God, I want to love you
Not that I might gain eternal heaven
Nor excape eternal hell
But Lord, to love you just because you are my God.
Grant me to give to you, and not to count the cost,
To fight for you, and not to mind the wounds,
To labor and to ask for no reward except the knowledge that I serve my God.

Her Heart Is Full of Joy            St. Teresa of Avila

Her heart is full of joy with love,
For in the Lord her mind is stilled.
She has renounced every selfish attachment
And draws abinding joy and strength from the One within.
She lives not for herself, but lives to serve the Lord of Love in all,
And swims across the sea of life breasting its rough waves joyfully.

For more beautiful passages, see God Makes the Rivers to Flow, by Eknath Easwaran, Nilgiri Press, Tomales, California.

The Benefits of Meditation and Dealing With Obstacles

I can easily explain to you the benefits of a regular meditation practice, but until you make the effort to have a regular practice of your own, it is like handing you a vitamin pill; you won't get results unless you use it!

Know ahead of time that you will encounter obstables in your practice! However, knowing the benefits of meditation can give you the motivation to persevere. Meditation is a learned skill, and the end results can have a huge impact for good on your life.

Sitting in meditation on a regular basis breaks the stress cycle. We all have stress in our lives, and stress is the main cause of most ailments people suffer from these days. Stress affects our heart and lungs, our nervous system, the effective functioning of digestive and elimination systems, the immune system, and even our joints and tissues! So, taking 30 minutes daily to sit calmly and focus the mind in non-threatening, non-judgmental awareness calms all systems of the body, allows the immune system to recover, and helps us sort out the "nickel-dime stuff" that tends to badger us unceasingly.

People who meditate report that they have fewer colds and flu episodes; their relationships improve; they increase in their ability to forgive, to be patient. In trying situations, they are able to respond appropriately and with kindness, rather than reacting in negative habitual ways. They find they take the time to make wiser choices, seeing the future consequences of their decisions more clearly. They also report that they sleep better, and are able to wake up more refreshed than they used to.

I'll now give you some suggestions for dealing with common obstacles. I've taught an 8-week course in Beginning Meditation about 15 times, and the following obstacles come up for everyone:

Restlessness    It is normal to be restless when beginning to meditate. The body and mind are not used to sitting still and focusing. Wash the face, use the bathroom, and do a few yoga stretches including some deep breaths. Tell yourself the next 30 minutes are for stillness, and sit as directed in my previous post. As you sit, slowly repeating your passage in your mind, the body may want to wiggle or squirm; simply note "restless" and continue with your meditation. Jack Kornfield, a renowned meditation teacher, describes a session during which a fly crawled around his face, and he remained sitting, quite a funny story! I'm not adverse to brushing away a fly, but don't let it disturb your mind. Stay focused on your passage, and relax.
With practice, the body accepts stillness and restlessness will be less of a problem.

Sleepiness  Get adequate rest before a morning practice; avoid meditating late at night. As above, doing some yoga stretches and deep breathing will oxygenate your brain and help you remain alert.

Noises Sounds are expressions of energy. That energy is in the form of sound waves that resonate in your ears. Avoid analyzing or judging sounds or the dogs or machinery or people that are making them. Simply acknowlege them as "sound" and continue with your practice. Being able to allow things that you can't change to just be as they are, is a skill learned in meditation.

Houseguests  Inform houseguests right off that you meditate every morning for 30 minutes. If it is not possible to use your regular space for meditation, you might be able to meditate sitting up in your bed, or in your car, or anywhere you can find a quiet spot. Regardless of what your friends may think or comment on about your practice, simply explain that this is important to you, and do it. You may find your friends will want to learn more, and you can teach them and try a group meditation!

Traveling I find that meditating in a motel room, in a tent, or in someone else's home can be an interesting change. Allow each meditation session to be just as it is. Conditions don't have to be perfect. Be adaptable and do the best you can. If you can only get in 15 or 20 minutes, or even just 10, do it! It is better to feel good about making the effort than to skip the practice and feel that loss.

Falling Off The Wagon So, life gets in your way, and one day you realize it's been several days or weeks or a month since you've meditated. Just begin again. It may take a few days for you to get back to where you left off, but these things happen to everyone sooner or later, hopefully only occasionally. Don't condemn or judge yourself harshly or decide it's just not worth it. Simply begin again and notice the difference it makes. It IS worth it!  

Passage Meditation - Fill the mind with wisdom and goodness!

Passage Meditation is a wonderful form of meditation taught by Eknath Easwaren, founder of The Blue Mountain Center For Meditation in Tomales, CA. I prefer it to Mindfulness Meditation for the following reasons:
For me, it is more productive. In Mindfulness Meditation, one sits and follows the breath flowing in and out through the nostrils, and as thoughts arise, the thoughts are released and the mind is brought back to focus on the breath...over and over and over again. This practice, as it becomes easier, results in a sense of calm that can last throughout your day. It takes some weeks and months, even years, to master, and many people give up out of frustration (instead of just noting "frustration" and coming back to the breath). Although this is a very popular form of meditation that serves a great many people well, Passage Meditation offers another option for seated meditation.
To begin, choose an uplifting passage from the world's sacred writings and memorize it. Easwaren recommends "The Prayer of St. Francis of Assisi" to begin:

"Lord, make me an instrument of thy peace;
Where there is hatred, let me sow love;
Where there is injury, pardon;
Where there is doubt, faith;
Where there is despair, hope;
Where there is darkness, light;
Where there is sadness, joy.

O divine Master, grant that I may not so much seek
To be consoled as to console,
To be understood as to understand,
To be loved as to love;
For it is in giving that we receive;
It is in pardoning that we are pardoned;
It is in dying to self that we are born to eternal life."

This passage is easy to memorize, as you notice the pattern of the words.
Once you have memorized it, decide on a time and place to meditate. Early morning is best, before you get involved in the busyness of your day. If morning doesn't work for you, find a time that does, and meditate at the same time each day.
A quiet corner of your home, where you will not be disturbed for 30 minutes is ideal. Choose a straight-back chair, with your feet resting on the floor (or on a cushion if you have short legs).
You might like to use a kitchen timer, or a small timer available from The Dollar Store to time your meditation, so you don't have to contiunally peek at a clock. Start with 15 minutes, and gradually increase your sitting time to 30 minutes, no longer. You may choose to practice twice a day if time allows.
 Sit with spine erect but not stiff, and not resting against the back of the chair; hands rest comfortably in your lap. Close your eyes. Scan your body for comfort and relaxation, keeping the spine long by imagining a string holding you up from a point on the back of your head, with chin parallel to the floor.
Now, repeat the passage in your mind one time to refresh your memory, then: very, very slowly repeat the passage, one word at a time, over and over for the allotted amount of time. Don't be concerned with the meaning or the message or try to analyze how it has meaning for you. Simply repeat it slowly over and over. Easwaren says "Slowly, like pouring water into oil."  If your mind wanders, start at the beginning of the passage and continue on.
The reason I prefer this method over others is that instead of keeping the mind free of attachment to thoughts, I am nourishing my mind with uplifting messages that gradually become a part of my consciousness. The message of the passage begin to be reflected in one's daily life.
You can use a passage for a couple of weeks or longer, and when you choose, find another beautiful passage to memorize and use. I like to keep a little book in which I write the passages I've used. Sometimes I go back to a previous one and use it again.
Here are some of the passages I have used, just to give you some ideas:

Doctrine and Covenants 78:18 & 19  (LDS Scriptures)
2 Nephi 31:20  (Book of Mormon)
1 Peter 1:13-16  (King James Bible)
Alma 38:10-12 (Book of Mormon)
Mosiah 4:9  (Book of Mormon)
2 Timothy 3:14-17  (King James Bible)
Alma 26:35  (Book of Mormon)
2 Nephi 4: 16,20,21 (Book of Mormon)
"The Vision" by Ramdas
"Evening Prayer for the Sabbaath (Jewish Liturgy)
"In The Midst of Darkness" by Mahatma Gandhi
"A Garden Beyond Paradise" by Jalaluddin Rumi
Ether 4:12  (Book of Mormon)
Psalm 100  (King James Bible)
"Do Not Look With Fear" by St. Francis De Sales

You can learn more about Passage Meditation in Easwaren's book, "Passage Meditation" from Nilgiri Press, Tomales, California

A Complete Yoga Practice Includes 8 Elements

Because the physical postures of Hatha Yoga are so strongly emphasized these days, many people mistakenly believe the postures are Yoga. Not so! The physical postures comprise only one branch of the 8-limbed tree of Yoga. To ignore the other seven branches makes for a very lopsided tree, and a very incomplete yoga practice. Something I love about Kripalu Yoga is how all eight aspects of yoga are incorporated into the practice right from the very first time on the mat!

Take, for instance, Trikonasana, Triangle Pose:
As you begin to enter the pose, remind yourself that you are going to listen to your body, and not force the body to go farther than is appropriate for your body today. This is ahimsa, or non-violence, the first restraint in the ethical code of yoga, the Yamas and Niyamas. True yoga cannot be practiced without first practicing the Yamas and Niyamas in our life off the mat, as well as in our practice on the mat, so it is vital that you make yourself familiar with them, and strive to practice them daily.

At the same time, you make the intention to come to your edge in the pose, that point where to do less would be unproductive, but to do more would be unwise. This is tapas, one of the Niyamas, which has to do with austerity, determination, effort. The very fact that you get on your mat each day, reflects tapas.

At the same time, you are aware of and in control of your breath, pranayama. Appropriate breathing is essential to yoga, as the breath not only keeps life force, or prana, flowing in the body, but is an indicator of the level of relaxation or stress that is present. Since asana means "a still, easy place" you want to do your best to be in that place of acceptance and peace in the pose. Pranayama or "breath control" is the fourth branch on the tree.

Pratyahara, or "sense withdrawal" is the next branch. This is sometimes a difficult aspect to master, but it gets easier with practice. To begin, simply notice, from a place of non-judgmental awareness, all that you are feeling, both physically and emotionally, as you hold the pose. We call this employing the witness consciousness. This is also where you practice the 5 points of awareness: breathe, relax, feel, watch, and allow. As you focus on each of these points in the hold, you are able to withdraw from the urge to release or run away from any discomfort; discomfort becomes simply sensation. You can allow some discomfort to be present, in the interest of making progress with your practice by holding the postures a little longer.

Dharana, or "concentration" follows closely on the heels of pratyahara. Here, the mind is absorbed in the experience of asana, and with practice you might even find yourself forgetting the body altogether as you continue to hold, with maybe some micro-movements to address sensations, a deepening of the breath, and are able to experience a sense of becoming the pose. The urge to release dissipates, and you feel at ease.

For me, the next branch, Dhyana, or "meditation" manifests as I slowly release from the pose, keep my breath flowing steadily, and without letting thoughts take hold in my mind, allow my body to slowly flow into any counter-movements that the body is asking for in response to the holding. This could be a brief series of "loosening up" movements, or, as often happens, my body will slowly and spontaneously move into a flow of postures, actual or non-traditional, that will last 15 - 20 minutes, in response to the flow of prana released throughout my body, and my body's own inner wisdom. This spontaneous posture flow is a meditative, healing, deeply relaxing aspect of yoga that is unique to Kripalu Yoga. At times I have had deep emotions of grief or joy release while in this experience, and I always feel deeply relaxed and whole at the completion, when I gently evolve into Shavasana.

For me, the final branch on our yoga tree, Samadhi, a continual state of mental clarity and peace, is experienced at the conclusion of a practice in which I have included all the branches of yoga. After a deeply meditative practice, the effects with stay with me throughout my day, as a deeper sense of equanimity.

While your practice is not likely to be this deeply meditative every day, keeping in mind the 8 Limbs of Yoga can help you get more out of your practice. You are not just doing calisthenics, seeing how many postures you can achieve. Rather, you are impacting your life. True yoga is a powerful method of uniting all aspects of our being, body, mind and spirit. Go deeper, and experience how Yoga enriches your relationships, your perceptions of self and others, your diet, your personal goals, your self-forgiveness, your sense of self-worth, how you waken in the morning and how you go to sleep at night. Don't be satisfied with nibbling at the table of Yoga, enjoy the entire banquet!

In conclusion, I want to emphasize the importance of a regular daily practice of seated meditation to support your asana practice. Even as little as 10 or 15 minutes a day, first thing in the morning, will train your mind to become focused, and help you live each day more consciously, on or off your mat!

Corpse Pose - Shavasana

This posture is frequently done at the end of a yoga practice, bringing the body into complete rest for 8-15 minutes while the body integrates the benefits of the practice. But true Yoga Nidra, or "yogic sleep" is achieved by taking more time to systematically scan the body from one end to the other, relaxing the muscles, bones, organs, and calming the mind. This relaxation, with practice, becomes so complete, that

although the mind does not lose consciousness or actually fall asleep, there is no sense of the body, and the mind is in a calm, dreamy state of no coherant thought.
A teacher can guide her students into this state by talking them gently and gradually through the body scan, suggesting they allow their mind to rest in the exhalations, feeling the body grow heavy, all sharp edges softening, etc. Some gentle meditative music, nothing with a tune or beat, helps.
There are CDs available to talk you into Yoga Nidra, which are nice to use in your own practice, and to give you ideas for teaching it.
15-20 minutes of Yoga Nidra is as refreshing as an hour nap. The brain waves are altered and the mind becomes receptive to positive affirmations; the immune system is free of stress, and the whole body feels cleansed and refreshed upon coming back. Slowly guide your students back by having them take a few deeper breaths, moving fingers and toes, rolling head side to side, etc. Then have them roll to one side and gently come back to a seated position.

Tree Pose - Vrkshasana

The Tree Pose is a calming, serene pose, with variations and modifications for all.

The first thing I always teach my students when entering a balance pose is to focus the gaze on something still, like a spot on the wall in front of them. Keeping the eyes focused on one point throughout the posture helps maintain balance, teaches the mind to stay focused, allows awareness to be in the body instead of on what's happening around them, and thus helps train the mind for meditation.A gentle smile encourages self-acceptance, an important aspect of balance postures.

Enter the pose by first standing firmly on two feet; feel the balance and steadiness within yourself at this moment; calm the mind and the breath; fix your gaze. Feel the body shift its weight to the standing foot, and imagine you are sending roots deep into the earth. Firm up your trunk by engaging the squeeze. When ready, turn the opposite knee out to the side, bend it, and place the foot against the standing leg. This can be on the ankle with toes resting on the floor, or just above the ankle, or just below the knee, or above the knee. Very flexible students might be able to place the foot on the front of the standing thigh or hip. Choose a position that works for you. Press the foot against the leg, the leg against the foot. Keep the hands in front of the chest until you are steady in this phase of the posture. Maintain focus and steady breathing, shoulders relaxed, spine long.  When you feel steady, slowly raise the hands overhead, palms together, arms aligned with the ears, chest lifted. Notice the support you get from the squeeze. Maintain a steady gaze throughout the holding, even if you momentarily lose your balance. This is important! Symbolically, we keep our focus on our goals, on what we stand for, even though we occasionally lose our balance. This can be related to Transgressing, Repentance, and going forward with Faith in God's love and forgiveness.
Keep your focus steady as you change to the other leg, and until you are completely released from the posture. Notice how much calmer you feel than if you relax your alignment, look down at your feet, etc. when changing to the other leg. It's all one pose, from one leg to the other, just as our life is one eternal flow, from one experience to another, with our gaze steadily toward God.

Half Circle Pose - Ardha Mandalasana

This posture gives a sense of joy! The heart is open, the arm reaches out as if grabbing all that life has to offer!  It is also a posture that increases wrist, arm and shoulder strength, flexes the spine, counterposes all the sitting and slumping we do, and energizes the body. 

Enter the pose from a seated position we call "triangle seated position" which is, L leg bent in front of the body, and R leg bent behind the body, both legs forming triangles. Place the L hand on the floor at the side of the body, swing the R arm back and then swish it forward, allowing the momentun to lift you up onto your L knee as the R leg stretches out to the side. If your back is not yet flexible, don't be concerned about arching fully, just stretch up through the R arm and open the front of your body as your body allows. Hold for a few breaths, and then exit the pose by completing the circle you've started with your R arm, bringing it slowly down to your R side. The arm will have made a complete circle. You might want to counterpose into Animal At Rest Pose, folding forward over your bent L knee, arms extended forward along the floor, R leg softly bent. Or come into Child Pose. Relax a few moments before repeating Ardha Mandalasana on the opposite side.

Wheel Pose - Chakrasana

The Sanskrit name for this powerful posture denotes that doing it stimulates all the major chakras, or energy centers in the body. These 7 chakras are found at the base of the spine, the lower belly, the solar plexus, the heart, the throat, the 3rd eye (point between the eyebrows) and the crown of the head. So they are open on the front side of the body, and squeezed on the back of the body, with blood flowing to the throat, 3rd eye, and crown. ZOOM! A very energizing and balancing posture!

Wheel should always be preceeded by plenty of spinal flexing warm-ups. You may also need to spend a few weeks doing postures that strengthen the arms, wrists, and shoulders. Use a sticky mat to keep feet and hands from sliding. Beginners and persons who are stiff in the back and weak in the arms should come into the pose from a supine position, bending the knees and bringing the feet as close as possible to the buttocks, and reaching over the shoulders to press the palms into the floor directly under the shoulders. Taking a few full breaths in and out to energize the hara is helpful. Then engage the squeeze as you lift the body. Relax the neck and allow the head to drop back.You will probably only be able to hold briefly at first, but as your strength increases, you can hold longer. Release slowly onto your back, draw your legs up in Upward Facing Child and rock gently from side to side to counterpose. Relax a minute and notice the wash of energy throughout your body before continuing your practice.

Crow Pose

Crow Pose is something we all did with ease as kids, but as we get older, especially if we carry a little extra weight (ahem) it gets tougher!    
                                
It's a good idea to place a cushion or folded blanket under your face if you are new to the pose or haven't done it for awhile, because there's a very good chance you will nose-dive at least once, and it could hurt your neck.
When you tilt forward from the Squat, you might place your knees on the backs of your arms, or outside the arms as above, and squeeze the arms with your legs.
If your arms are weak, prepare for the pose by keeping your feet on the floor and rocking your weight onto your hands and back onto your feet again several times, letting this be your Crow until you get stronger. Eventually you will feel when it is right to lift the feet for a short hold. Do other arm strengtheners, like Downward Dog to Upper Dog, back and forth (Danda), Side Lifts, Inclined Plane, and maybe even Handstand with your feet against a wall. Arm strength builds fairly quickly with regular practice.

A similar pose, called Crane, has the legs coming forward in a straight position as you "sit" your legs on the upper arms.  I can't do it anymore,because my arm strength hasn't kept up with my bootie size, but I enjoyed it much more than Crow, back when I could do it!
When you squat, position your arms inside the legs, palms on the floor, fingers pointing back, and as you slowly sit in the air, supported on your arms, the legs stretch out off the floor, one at a time. Picture the pose above, only sitting a little more upright, legs stretched forward, balanced on your arms, with fingers pointing the other direction.

Have fun with arm balances, but remember to take them slowly to avoid injury!

Variations on Child Pose

Child Pose is a counter pose for back-arching postures; it is a calming, nurturing pose. But for people who are heavy or stiff (or both) Child Pose is none of the above. It's uncomfortable!

The idea is to rest the buttocks on the heels, and the forehead on the floor. It is best to enter the posture by first sitting on your heels, in an upright position, then round the back, bringing the forehead to the floor while keeping the buttocks on the heels. But if your buttocks lift as your head goes down, slip a cushion, a yoga block, or a rolled blanket under your buttocks for them to rest upon. If your head doesn't rest on the floor, use a cushion, rolled blanket or yoga block under your forehead as well. Separate your knees as needed to make room for your belly, so your breathing isn't constricted. The important thing is to do whatever is necessary to make yourself comfortable, rather than enduring discomfort, in which case the posture does you no good whatsoever!

A wonderfully relaxing alternative is to simple roll over onto your back and draw the knees up comfortably, in Upward Facing Child! (Not pictured.) I always give my students the option to use this variation whenever they want to.

Teachers' Note: After doing a series of postures that arch or work the spine, bring your students into Child Pose and go around and give them a low back press, reminding them to "exhale" as you press. Then run your hand down the spine, and across the shoulders from center to shoulders. Be sure to let them know ahead of time that you are going to do this, as some people prefer NOT to be pressed if they have knee issures, as it puts pressure on the knees. In that case they can say, "No pressing" and you can just apply the stroking. This "comfort touch" helps people relax and feel nurtured.

Variations on Cobra Pose (revisited)

My previous post on Cobra Pose was accidentally deleted! Sorry!

I mentioned a few variations, including the following:
1. Enter the posture with your hands along side your body, using just your core strength.
2. Enter the posture with your palms resting on the backs of your thighs.
3. Enter the posture the regular way, and slowly look over one shoulder and then the other, adding a twist.
4. Enter the posture the regular way, and raise your extended R arm and L leg; repeat on the opposite side.
5. If your back is particularly stiff, only go so far as Sphinx Pose, with forearms resting on the floor, elbows under the shoulders.Press forearms into floor, and don't let your chest sag.

Avoid throwing your head back and compressing the back of the neck; the entire spine should be in one long curve from tail bone to head. The eyes are to gaze upward toward the 3rd eye point between the eyebrows. This is where students make the mistake of throwing the head back when a teacher says "Gaze upward."

Never force the chest up by pressing the hands into the floor. Use core strength to lift, and use the hands just to balance in place.

Counterpose Cobra with Child Pose, or on the back with knees drawn to the chest (Upward Child).

If you have learned to do Kapalabhati breathing properly, you can use this to make a long hold in the pose easier.

VARIATIONS ON BRIDGE POSE
This posture is often done to prepare the shoulders for Shoulderstand.
It can be done holding the ankles, or with the hands placed on the floor, or with the hands clasped together under the body and squeezing the shoulderblades together as the arms stretch toward the feet. This last variation relieves shoulder and neck tension.

Another variation, which intensifies the arch in the back and stimulation of the thyroid,  has the support of the hands.

While supporting with the hands, you can also extend the legs out away from the body.

Finally, you might want to add a leg raise!

Always release the pose by bringing the feet back into position under the knees, and slowly lowering the back to the floor. Counterpose by curling up into Upward Facing Child, and gently rocking from side to side.

Variations on Camel Pose

Camel Pose can be difficult, scary, and contra-indicated for various people. Be sure to warm up your spine and stretch your quad muscles before attempting this pose! You may choose to substitute a milder version if your back is particularly stiff, if you are heavy, or if you have low back issues. Depending on those back issues, you can forego this pose altogether, and get adequate arching benefits in more appropriate poses.

 If you are choosing to do the full Camel Pose (above) notice that you can come onto your toes, which shortens the distance between your hands and your heels, resulting in less compression in the lower back.
In the modified version (below) the hips remain on the heels, and the hands rest on the floor, shoulder blades squeeze together to deepen the opening of the chest, and the quads are relaxed. From here you can lift the hips off the heels to deepen the pose somewhat. So, as you can see, you can choose a variation that fits your body!

A fun way to teach this posture in a class is to have students pair off. The one executing the pose kneels facing a wall, with thighs touching the wall. The other partner reclines behind the first, resting on elbows, and places her feet against the back of the first, with heels resting just above the buttocks. As partner #1 begins to bend backward, keeping her thighs pressed to the wall and arms hanging loose at her sides, partner #2 supports her with her feet, but allows her to bend back as far as is comfortable. The gentle support of the feet allows a relaxed, safe arching of the spine. When partner #1 indicates she's had enough, partner #2 gently presses her back to the upright position.
Always counterpose Camel with Child Pose or come onto the back and draw knees to chest, rocking gently from side to side.

Notes on Downward Facing Dog Pose, Day 1 & Warrior 2, Day 2

This first posture in the 30-Day Yoga Challenge is one of the most popular traditional asanas. It is considered an inversion, because the head is below the heart, and increases the flow of blood to the head, benefitting scalp, brain, and face. Breathe fully in the pose, to oxygenate the blood flowing to the head. It provides a complete stretch, front and back when done correctly, opening the chest and shoulders, and lengthening the spine.
Be sure to enter the asana from Table Pose (on hands and knees) with hands directly under shoulders, knees directly under hips, and hip-width apart. Keep your hands and feet in this position as you lift the seat up, sending your tailbone to the sky. Do not adjust the position of your hands and feet!  Fingers are spread wide, palms flat on the mat; press into the point where your fingers join your hand; the folds in your elbows should face each other.  If you feel discomfort in your hands or wrists, do the posture with your hands on blocks, which places your weight more on your feet, less on the hands. Keep the knees slightly bent if your legs are tight, rather than forcing them to be straight.
Alternately flex the knees and lift the heels up and down a few times to warm up the hamstrings. This is called "walking the dog". Finally, press the heels toward the floor as far as your body allows, while moving the chest toward the thighs, deepening the opening in the shoulders. Hold at your edge for 3 - 5 full breaths, neck relaxed, head hanging off the end of the spine like a ripe fruit on a vine. Rest in Child Pose, or walk hands and feet toward each other and roll slowly up to standing.
When teaching this posture, it helps to give a student a gentle press with both your hands on center back, just between shoulder blades and low back area. Press in and upward as she exhales, to assist in the lift, and the opening of the shoulders. Keep it gentle, just to give the idea of moving in that direction. You can also walk around behind the student, place your fingers in the crease between thighs and hips, and gently pull her hips toward you. Remind her to relax her neck and BREATHE.......

Extended Downward Dog takes the inversion a little further by raising the leg above the heart allowing blood to drain out of the leg and back to the heart. It also increases the leg stretch, and can increase the opening of the shoulders. Enter the pose by raising the leg slowly, foot flexed, pressing out through the heel, and taking care not to twist the hip outward. Hips should remain aligned. Again, maintain the position of the hands. Lift the leg to a position you can hold without compromising your alignment, hold for 3 - 5 full breaths. Release slowly; you may want to rest briefly in Child Pose before repeating on the opposite side.

You can also rest your raised foot against a wall for support in holding the posture.

Enter Warrior I by standing with feet wide apart, (usually feet under wrists when arms are extended.) Turning the R foot outward at a right angle to the L foot, a line from the heel of the R foot should intercept the instep of the L foot. Hips do not turn, but continue to face forward. Raise the arms to shoulder level, and keeping torso upright, bend R knee bringing the R knee directly over the R ankle. If the knee juts out beyond the ankle, back the L foot up a bit. Press into outside edge of L foot, press into R foot, turn head to R and gaze beyond fingertips, keeping shoulders relaxed. Breathe fully and hold for 5 breaths. Exit the pose by slowing straightening the R knee; reverse the foot position and repeat to the L. You can keep the arms extended, if that is comfortable for you.

When teaching this pose, watch for knees that are jutting forward, and also, R knees that "cave in" out of alignment with the hip. Place your palm on the outside of the student's knee and tell her "press into my hand". as she does so, her knee will come into correct alignment. Use the same simple press technique to help straighten the L leg. Students also have a tendency to lean the torso forward. Stand just beyond her L foot, place your R foot on her torso where her hip joins her torso to keep her steady as you gently pull her L hand toward you. This will bring her torso into an upright position while keeping her legs grounded. Encourage the student to keep her gaze steady beyong her fingertips, as this posture reminds us to stay focused.

Spring into Yoga with Mindfulness Walking

What better time than springtime to awaken your senses and become more mindful to all that is happening in the present moment? Mindfulness walking is a meditative yoga practice you can take outdoors to clear the lungs, refresh the mind, and invigorate the body.
To prepare, you might want to do a Sun Salutation or some warm-up leg stretches. Then put on some comfy shoes and head outdoors. You can walk around your neighborhood if it is safe and walkable for you, or you can drive to a more suitable area or a park nearby.
Your walking speed is going to be slow to moderate. It is best done alone, or at least, with someone who agrees to walk silently.
Begin by walking as if all your weight were flowing upward through your body and out the top of your head. That's right, weight moving upward and out the crown of your head. Notice how you feel lighter on your feet, knees, and lower back, the parts of your body designed to be "shock absorbers" for your movement. With weight flowing up and out, the legs swing freely from the hips; the feet land heel first, gently, and roll to the ball of the foot; the posture is upright, allowing the breath to flow easily into and out of the lungs; the glutials compress rhythmically, effectively toning your butt as you walk; gaze is straight ahead with a wider view. For comparison, just take a few steps your old way, hunched forward, feet landing heavily on the ground, eyes on the ground in front of you, low back straining, and butt loose...then bring your body upright, weight flowing up and out, and notice the difference!
Now, as you stroll gracefully along, breathing easily, you begin to notice things close by as you pass. Mentally, you note what you see. For example: "I am seeing a dandelion at the edge of the sidewalk.  I am seeing the various shades of green in the lawn.  I am seeing a round, black pebble. I am seeing a tree with leaves budding out. I am seeing a small cloud against the blue sky. I am smelling freshly cut grass. I am feeling a light, cool breeze on my face and arms. I am hearing a bird song. I am hearing distant children's voices." And so on. Acknowledge everything your senses pick up. Keep your mind focused on the present moment throughout your walk. "I am stopping here at the corner. I see a blue car passing by. I am stepping off the curb. I am walking on a gravel walk-way." Keep it simple, always in the present moment.Feel free to stop and inhale deeply when you encounter the fragrance of flowers or freshly cut grass or a nearby bakery (I don't recommend stopping to inhale the fragrance of laundry softener, as it is unnatural and somewhat toxic), or to listen to a bird trilling it's heart out, or to simply gaze at the beauty of a garden or a single flower. Stay in the present, continually acknowledging what you are experiencing.
At the conclusion of your walk, sit quietly for a few minutes, eyes closed, and notice what your mind recalls from the experience of mindful walking. Chances are you will be smiling and feeling relaxed and refreshed!

Hi there, yogis and yoginis! It's been awhile since I've posted (November of last year!) and I have a lot of explaining to do!
1. Got busy with the holidays (not a very good excuse, since I do practice yoga during the holidays, and I hope you did too!)
2. Completely forgot I had a blog (a sort of good excuse, since I'm old and maybe a bit senile, and I forget a lot of things!)

Well, lately I've been teaching yoga classes to inmates at our local jail twice a week, along with my lovely assistant, Paulette. Rather than keeping me too busy to post, this "mission" has gotten me so jazzed up again about sharing what I know about yoga, Kripalu Yoga specifically, I'm back to share with you!

My handsome photographer is off at a charity event today, so there will be no pictures this time around. However, what I would like you to do is go online and find a demonstration of the Sun Salutation, or Surya Namaskar,  and start doing it. (Just for fun, see if you can find "Yoga with Cat" on UTube! or maybe it's "Sun Salutation with Cat".)
There are many variations of this flow of 11 or 12 postures, so choose one that fits your ability. The basic salutation consists of 1)beginning by standing quietly with hands in prayer position in front of your heart; 2), inhale a breath, move into a standing back arch with arms overhead,, butt squeezed to protect the low back; 3) exhale with arms out to  sides as you "swan dive" into a standing forward bend with hands on floor aligned with feet, (see "Yoga Notes" below if you have problems with this) 4) inhale and step the R foot back coming into a lunge with L knee bent, holding the breath in as you 5)step L foot back coming into Plank Pose.(Hands remain fixed in place throughout.) 6) Exhale into Broken Stick Pose by, lowering knees, chest & chin to floor (butt sticks up), then 7)slide the body forward and inhale as you lift head and chest coming into Cobra Pose; 8)now press hands into floor and exhale as you push yourself up into Downward Dog Pose; pause here for about 3 deep breaths; 9) step R foot forward into Lunge, and at this point you might want to exhale as you 10) twist torso to the R, place palms together in prayer position and look over your R shoulder for a breath or 3; inhale as you face forward again, hands on floor, and 11) exhale as you step L foot in line with R foot coming into standing forward bend; 12) with finger tips on toes inhale as you extend the torso forward to stretch spine, then exhale deeply, as you fold head to legs, pulling the belly up under the ribs; release that and with hands in prayer position and inhaling, come back to standing with the squeeze engaged, allowing the arms to sail right up overhead as you arch back one more time. Exhale to starting position, standing calmly with hands in prayer position. You are now ready to repeat the flow leading with the L foot.

When first attempting the Sun Salutation, you may need to rest your back knee on the floor in the Lunge. That is perfectly acceptable. I have to do this sometimes now that my knees and hips are a little arthritic.

The Sun Salutation gives the entire body a stretch. All the major muscle groups are involved. There is upper body strengthening, leg stretching, and abdominal massage happening. The rhythmic breathing clears the lungs and energizes the body. Done slowly, gracefully, and meditatively, this is an excellent morning exercise. It is sometimes done as a warm-up for postures to come, by pausing in each position and doing a few micro-movements to loosen the muscles. People who like their yoga practice to include some vigorous aerobic exercise do several rounds of Sun Salutation very quickly. Use it as it suits you. Personally, I like to perform it slowly in the morning as I prayerfully thank my Heavenly Father for my body and my many blessings, and for a new day full of possibilities. Anyway you use it, Surya Namaskar is REALLY good for you! Have fun!

Yoga Notes:
For heavier bodies or for those who for any reason cannot extend to the floor, do Sun Salutation facing the seat of a chair. From the beginning back arch, bend forward and rest hands on the chair seat, and do the postures in this way. You can substitute a couple of push-ups on the chair seat for Step 6, and in Step 12 you can place fingertips on the knees for the torso extension. So you see, you can still get the full benefits of the stretches, strengthening, internal massage, and flexibility. Remember, yoga is for everyone!