classes – Page 6 – 2nd Avenue

March rush

March has swept by in a blur. Thankfully, it’s been a pretty wonderful blur 🙂

Suzee and Paul Grilley — Photo of Suzee & Paul Grilley from www.paulgrilley.com

I spent the last seven days in an amazing workshop on yoga anatomy at Semperviva Yoga on Granville Island with Paul & Suzee Grilley. Paul and Suzee have been mainstays in my yoga practice for years through their Yin Yoga DVD and it was incredible to meet them. They are fantastic presenters and the week-long workshop contained so many mind-blowing moments.

One of the huge highlights was a lovely sun-warmed practice yesterday afternoon where Suzee led us through the infant series. I’d done the infant series from their Yin Yoga DVD many times before, but, of course, it’s always better in person!

March has also been wonderful in terms of new opportunities with Vancouver Corporate Yoga and Body Harmony Yoga. I’ll be teaching a regular private class with Vancouver Corporate starting in April and will be taking on three (!) classes a week with Body Harmony. I’ve updated my schedule to show all the classes I’ll be teaching.

The Vancouver Corporate classes aren’t open to the public, so if you’re interested in bringing yoga into your workplace, contact Sunny to arrange sessions.

Given that the last Friday of the month is just a few days away, I’m starting to think about the long relaxation session I do in my 6:30pm yin yoga class at Bound Lotus on the last Friday of every month. If this rain keeps up, we might be visualizing sunshine stretching through our bodies during that yoga nidra!

Cozy, lazy yoga

The weather in Vancouver has again turned to the rainy coldness of February, which makes me want to do nothing but get cozy and be lazy. Thankfully, this kind of weather is perfect for the yin yoga class I’m teaching tonight.

The last Friday of each month, I do an extended savasana with a long yoga nidra (or guided relaxation) in my 6:30pm class at Bound Lotus. The class is a short set of yin yoga postures followed by 25 minute yoga nidra, where I guide students through relaxing every part of their bodies and coming into deep relaxation. It’s a beautiful practice that really allows students to go inward and completely relax.

The weather tonight seems perfect for laying out on a couple of meditation cushions, cozying up under a blanket or two, and settling into a deep, conscious relaxation. Join me at 6:30pm at Bound Lotus, where we’ll indulge in some cozy, lazy yoga and create haven of warmth and relaxation!

Open your heart

In honour of Valentine’s Day, I’m teaching a heart-opening sequence in my 8:15pm Yin Yoga class at Bound Lotus ♥. The flow I’ve put together starts off with supported fish pose. The traditional version of fish (known as Matsyasana in Sanskrit) is an amazing chest opener and the modified version of the posture is more decadent and restorative, but still impactful.

Fish is all about reaching your chest up, while relaxing your lower body. Detailed instructions for getting into supported fish (and getting out!) follow.

If legs up the wall is the one pose I think everyone should do after a lower body workout (running, cycling, hiking, walking in heels), then fish is certainly the one pose I’d suggest for releasing any emotional issues (my friend and fellow teacher Nadine likely agrees 🙂 ). Holding fish pose (and supported fish) can dispel all kinds of long-held chest-tension, which sometimes leads to a huge emotional release (read: it’s totally okay to cry while/after doing fish).

Happy Valentine’s Day!

Supported fish pose

Why it’s good

Increases lung capacity, which makes it great for asthmatics and athletes, and flushes mucus from the lungs
Corrects the tendency to round shoulders, which collapses the energy centre at the heart (anahata chakra), and breaks up tension in the mid- and upper-back
Strengthens and gently tones the muscles along your spine
Stretches abdominal muscles and creates internal space for internal organs
Lots of emotional and energetic benefits
- Activates the throat energy centre (vishudda chakra), which is related to the way you express yourself
- Releases grief and helps dispel old emotions by opening the heart energy centre (anahata chakra)

How to do it

Sit on your mat with knees bent, feet on the floor; snug the short end of a bolster against your lower back/buttocks – you can also use a firm pillow or rolled blanket if you don’t have a bolster
- Using a bolster eases pressure and demand on your back muscles; the closer you place the bolster to your buttocks, the greater the stretch
Use your arms and hands to slowly lower your back, neck, and head onto the bolster
- If your head doesn’t rest rest on the bolster, pillow, or rolled blanket, bring in another prop to support it
- If the stretch is too intense in your lower back, place a foam chip block, pillow, or folded blanket under your buttocks
Straighten your legs along the mat; bring your heels together and let your big toes relax to the sides, forming the shape of a fishtail with your feet
Rest your arms on the floor, at least 45° away from your body, and turn your palms up
Tuck your chin into your chest slightly; relax your jaw, throat, and shoulders; disengage the muscles in your abdomen, hips, and legs
Settle into the pose; inhaling deeply into your chest and relaxing your shoulders, hips, and legs with each exhale
Remain still for up to 10 minutes, breathing smoothly and feeling your chest expand and contract with each breath

To come out of supported fish:

Bend your knees and rest your feet flat on the floor
Roll to side off the bolster into fetal pose; take a deep breath in fetal pose before removing the bolster and any other props used
Release any tension in your back by holding your knees into your chest and rolling on your back
It’s nice to link fish to a forward fold (like butterfly or caterpillar) or a reclining twist to counter the backward bend
- Take a look at the Yin Yoga website’s list of asanas (poses) for guidance on doing forward folds and twists

Full moon listening

The beautiful Mul Mantra meditation last night at Bound Lotus in honour of the full moon inspired me to update the song lists on the meditate and listen pages. I’ve added a few new favourites and created a list of music I like to use for savasana.

The full moon can be a time of increased energy and mental activity. It’s also just an amazing time to be out at night – particularly with the current clear weather we’re having!

I’m subbing the 8:15pm Yin Yoga class this evening at Bound Lotus. Come join me for a delightful full moon class and, of course, a beautiful relaxation in savasana afterwards!

Breathing fire

January 23 marked the start of the lunar new year (aka Chinese New Year) and 2012 is the Year of the Dragon. I welcomed the new year with a series of dragon poses at my 1pm yin yoga class on Monday. It was a hip-intensive class that really breathed some fire into the new year!

Dragon pose is a long-held lunge that’s great at opening hips. It can be quite intense and sometimes stirs up some anger or irritation, but the immediate loosening through the hip flexors, quads, and glutes makes it worthwhile. I feel like I have wonderfully mobile “salsa hips” after a good dragon series, which makes the rage I feel settling into the pose worthwhile and keeps me doing dragons.

I’ve included detailed step-by-step instructions for high-flying dragon below; take a look at the Yin Yoga page on dragons for alternative variations.

High-flying dragon pose

Why it’s good

Provides a deep hip and groin opener

Gets into the connective tissue in the hips and helps work deeply into hip socket

Stretches hip flexors and quadriceps

Some variants also stretch the glutes, calves, Achilles, and feet

Builds strength through the legs and core
Improves balance
Releases tension (and anger!) from the hips

How to do it

Warm up your hips first with some gentler hip openers (like butterfly or half sleeping baby), then move into all fours or down dog
Step your right foot between your palms and rest your left knee on the mat

Add a foam chip block or folded blankets under your left knee to cushion the joint

Relax your pelvis towards the mat until you feel a stretch at the front of your left thigh and groin

Keep your right foot in-line with your right knee and hip and your left foot in-line with your left knee and hip
Square your hips toward the front of your mat

Lift your torso upright and rest your hands on your right knee for balance

If you’re feeling well-balanced, bring your hands behind your back and interlock your fingers in yoga mudra

If your hands are in yoga mudra, focus on letting them come towards the floor, relaxing your shoulders, and opening your chest

Feel your spine lengthen as you inhale and relax your pelvis down as you exhale

Let your breath out forcefully (as if you were breathing fire) to release anger and really embody a dragon – also just because it’s fun 😉

Settle into the pose and remain still for one to five minutes

Keep your breathing even and unforced
Relax your shoulders
Find a drishti (or focal point) to still your gaze and help settle your mind
Don’t fidget, but adjust your position if your body invites you to deepen the posture or if the pose feels painful or too intense

Follow the guidance for coming out of dragon below and then repeat – stepping your left food between your palms

To come out of dragon:

Roll back onto your left heel, stretching your right leg straight in front of you
Pull your right toes back and hold them with your right hand if possible

Feel the stretch through your right calf and the back of your thigh

Release your right toes and come to all fours
Push back into each hip, drawing a horseshoe shape with your hips

Hopefully the loosening in your left hip (and possibly your right, too!) provides serious motivation for coming into dragon on the other side!

After holding dragon on each side for a few minutes, coming into a recuperative position like child’s pose can be particularly nice. Child’s pose is also good because it also gets into the hips and can help you feel the impact of your dragons.

“The whole point of yoga is to get rid of ego”

This article on How Yoga Can Wreck Your Body from the New York Times is making the rounds and certainly serves as a reminder to listen to your body and keep your ego off the mat.

Asana is not a panacea or a cure-all. In fact, if you do it with ego or obsession, you’ll end up causing problems.

– Yoga teacher Glenn Black

I’ve certainly pushed myself too hard doing asanas (yoga postures) and suffered the consequences for days after. Thankfully I haven’t had any catastrophic injuries like those described in the article, but it’s easy to see how they could happen.

Every time I practice I remind myself to stay in the moment, listen to my body, and accept that whatever it’s capable of doing that day. If some part of my body hurts, I need to respect that and move out of the pose or find another approach. Sometimes that means using lots of props, other times it’s just backing off a bit or being okay wobbling on one leg. Often I need to remind myself that yoga is not a competition (not even with myself!) and surrendering my ego is part of the practice. That last part generally means laughing at myself 🙂

If you’re looking for a really laid-back, no ego involved practice this weekend, I’ll be subbing Randi’s Restorative Yoga class on Saturday afternoon (3:15-4:30pm on January 7 at Bound Lotus). Randi’s Restorative classes are always fabulous and I hope to live up to her excellent example. In addition to being an incredible teacher, Randi also founded Samana Wellness to help people find balance and nourishment through yoga and nutrition.

Randi will be teaching Restorative Yoga again on Sunday (6-7:15pm on January 8 at Bound Lotus) and I’ll be there… striving to get my ego off the mat!

Yin on Fridays & new mellow music

Wrap up your work week (or kick-off your weekend!) with yin yoga. Join me at Bound Lotus (161 East 1st St., North Vancouver) on Fridays, starting January 6, for a yummy yin yoga class from 6:30-7:35pm.

Yin yoga is a great way to de-stress and refuel. It lets you settle into postures, relax your muscles, and target often neglected connective tissue. Yin brings to life the yogic idea of a quiet body leading to a quiet mind.

And all my yin classes end with a guided rest in savasana – the ultimate in delicious relaxation!

Speaking of relaxation, I’ve updated the Listen page with a few new tracks. A couple are winter-themed, including my new favourite holiday song: Winter Song by Sara Bareilles & Ingrid Michaelson. I’ve been loving waking up to Winter Song and having it in my head through the morning… hopefully it keeps me going through what looks like it will be a rainy January in Vancouver!