OM

“The essence of all beings is earth, the essence of earth is water, the essence of water is plants, the essence of plants is man, the essence of man is speech, the essence of speech is the Holy Knowledge, the essence of Holy Knowledge is Sama-Veda (word, tome, sound), the essence of Sama-Veda is OM”
Changogya Upanishad

Are you cha-cha-chataranga challenged?

I am. Chataranga is definitely on my "do not like too much" list of asanas. A few weeks ago, I learned a way of getting into chataranga, that is appropriate for chataranga challenged yoginis like me. Thanks Margot for teaching this modification.

Start lying on your belly
Place your hands by the sides of your trunk, near your lower ribs. In the final pose, the fore arms are perpendicular to the ground.


Phase 1: Lift Trunk with Bent Knees
Tuck the toes under
Press Knees into the floor
Press into the palms of your hands
Lift the chest
Move the Shoulder blades into the body and down towards the waist
Lift the Navel towards the spine
Tuck the tailbone
Lifht the hips and thighs up (roll the inner thighs up)

Phase 2: Final Pose
Now straighten the legs, lift the knees up
Extend through the inner heel

Voila! Chataranga Dandasana. Now I just have to keep practicing, so that I learn to hold the pose for more than 5 seconds :)

No, I didn't trip when I went hiking at Ptarmigan Cirque in Kananaskis, but this is Phase 1 of getting into Chataranga Dandasana, starting with the knees on the floor. This way, it helps me to keep the integrity in the upper body...

...final pose: Chataranga Dandasana

First IYAC - Alberta Gathering

Yesterday was an IYAC Alberta gathering at the Tree Yoga Studio. which is a cosy two story yoga studio just up on Edmonton Trail in Calgary. The gathering was to celebrate Geeta's teachings from the recent AGM in Penticton.

The event started with a yoga class, led by several different teachers and it turned out to be a great way of exchanging and getting feedback on yogasana knowledge.

Marilyn demonstrating Chatuspadasana on lots of blankets. The blankets are used to learn to roll onto the tops of the shoulders and to keep the neck relaxed.

After the class, I was definitely ready to hit the buffet, and I can honestly say: I L.O.V.E. potlucks by Yogis - it's a Vegetarian's paradise: Michele's chocolate mousse and lentil soup, Isabel's Couscous Salad, Sonja's secret family recipe of almond cookies and everything else was delicious.

Good Food AND good music. Thanks for organising, Michele and thanks for playing - Musicians! Michele suggested another gathering sometime this year: sounds good to me!

Asanas for the 3rd Chakra (Solar Plexus)

In her essay "Balance Your Chakras, Balance Your Life" by Marianne Woods Cirone (click on the picture above to read the entire essay), she lists some asanas that help to balance the chakras.

For me, it is the Solar Plexus, that needs a little stimulation. And to do so, she suggest abdominal strengthening poses like Navasana (boat) and Chataranga (plank). Oh no! Totally my best friends in the realm of asanas (I am being facetious)! Oh well, I will give it try - to get the yellow disc "Manipura" spinning.

Third Chakra (Manipura)

Phalakasana (plank), stomach crunches, belly rolls. To increase fire: risk-taking, eating hot foods, avoiding iced drinks. To decrease fire: limiting spicy foods and caffeine, taking time to relax and meditate.

To enhance the third chakra, abdominal-strengthening poses: surya namaskar (sun salutations), navasana (boat), virabhadrasana (warrior I, II & III), twists. To cool the chakra: restorative, passive backbends.

Kukkutasana (cock balance), viparitakaranichakrasananavasana (reverse, or legs up the wall), (wheel), (boat). Affirmation: If I wish my consciousness to grow, I must feed it, rest it, exercise it.

"I free myself to the power of living my life to the fullest, feeling worthy of all that I receive."

Always Time for Creation

Today I experienced a special kind of guided meditation. Audrya took us on a journey with her didgeridoos - it was wonderful! Check out her website by clicking on the picture. I didn't know what kind of sounds can come out of a hollow piece of wood. But I guess, when you have your eyes closed and nothing else to do, you can discover a whole new world of sensations, vibrations and sounds from Audrya and the didgeridoo.

IYAC 2008 T-Shirt

Sthira Sukham Asanam
Yoga Sutra II.46

Asana is perfect firmness of the body,
Steadiness of intelligence and
benevolence of the spirit.

Great job in designing the T-Shirt, Sharoni!

Adho Mukha Virasana

Adho Mukha Virasana on a bolster

One of the great take aways from the weekend with Geeta: detailed instructions on how to open the armpit chest. I am not quite sure, if this term is known outside of the Iyengar yoga circle: it is the front area of the armpit and the side chest. The skin of this area moves upward towards the head. Here are the instructions:

Kneel on the floor, toes together, knees apart.
Extend the torso forward, extend the arms forward.

Rest the forehead on the bolster,
Roll the inner arms towards the ceiling,
Suck the flesh of the arms to the bone,
Move the elbows further away from the shoulders
Take the outer corners of the shoulder blade towards the spine
Move the shoulder blades towards the waist.

On the front body:

• the skin of the abdomen moves towards the head,
• the lower ribs expand towards the head,
• the middle ribs move towards the floor,
• the upper ribs and collar bones move towards the head.

The armpits move towards the floor.

Stay in this asana for a while, allow the spine to lengthen, adjust the elbows and move the bolster further away, if necessary. Take your time - focus on the breathing and allow the armpit and chest to open even more!

I think, slowly I am getting, what it means to open the armpit chest. Now I just have to keep doing it.