Hello fellow blog-readers:
I’m so sorry that I have not kept a constant blog for you
all to read this past summer. In my attempt to make amends for my flaky
blogging, I offer a commitment to a constant blog that will come out weekly on
Fridays. As in life, my blog has evolved into a new more mature being. As a
yoga teacher, I’ve decided that The
Elegant Klutz blog will now focus on as much information about a specific
exciting yoga pose, include an alternative mind body form of the pose, and finally
offer a healthy recipe to enjoy upon conquering the pose. The information about
the pose comes from sources, which I have listed for your own perusal, and my
own experiences with the pose. I hope you enjoy the constantly maturing Elegant Klutz.
Namaste,
Chauncey “ChaCha”
Sanskrit: Paripurna Navasana Western Term: Boat Pose
Origin of Word = Paripurna: full, nau: boat
Type of Asana:
Sitting Pose
How To:
1.
Start in dandasana
(staff pose-with legs extended out in front of you, feet flexed grounded into the
sits bones)
2.
Exhale to lower the back about 30 degrees and
legs about 60 degrees; at the same time raise arms to shoulder level stretched
toward the legs
3.
Balance on the front of the sits bones. Lift the
chest and look toward the feet, but do not tense the abs. I often feel off
balanced when I first try to balance on my sits bones. It helps me to balance
by inhaling deeply and focusing on expanding my chest/heart chakra open towards
my feet and the sky.
4.
Stay 20-30 seconds breathing in and out evenly
before coming down. Keeping the breath even also helps balance the body and
mind in difficult poses rather than sending your body into alert and losing
balance.
Body Points:
*keep arms parallel to the floor
*lower back lifting
*breath (every yoga teacher says it about a million times a
class, but there’s a reason for that- it’s important and breath actually helps
calm the body, even in moments when your muscles may be screaming for the
opposite of relaxation)
Emphasized Body
Parts: abdomen/core, hip flexor, and spine
The core strength that we build in Navasana helps yogis support our lower backs. In yoga “core” is
more than the physical abs. B.K.S Iyengar says: “practice leads you on an
inward journey from the periphery of your body to the core of your being.”
Mental Achievements:
determination, stamina, and boldness of spirit
Your spirit may become as bold as Tina Fey’s persistence to
express herself through dorkalicious dance moves like in 30 Rock. Don’t understand that reference, click below and you will:
Damn Tina Fey can dance. And yeah…that’s bold spirited.
An aid for beginners:
kramas or levels of a pose give us
yogis with various levels options. For any given pose, there are various levels
of difficulty. This krama that I
offer is for beginners to the pose: keep arms on the floor until legs and trunk
are balanced. Go in and out of the pose with bent legs. Don’t get down on
yourself for being in a beginner state. We all need various levels of intensity
depending on the given day.
Chakra: Boat pose
engages your third yellow chakra called Manipura.
Confidence, energy, and strength are found in the third chakra. Each chakra has
a “seed sound” or bija mantra which
engages the essence of the chakra. While in third chakra poses like boat pose
repeat the mantra “ram” to ignite the fire within. Personally, I encourage you
to try this audible mantra while at home in a private practice rather than a
group yoga class as to not disturb your neighbors.
Ancient Sanskirt
Proverb: “Person with enthusiasm is a powerful one. There is no power equal
to will power. For a person with enthusiasm and will power there is nothing
difficult.”
Element: Fire is
the element found in the third chakra and ignited while in boat pose.
The burning sensation in your abs may feel like fire-a
helpful reminder of the element associated with the pose. Don’t worry! With
time, the pose will get better and help build your strength and confidence, not
only physically, but also mentally as you take these lessons from the mat out
into the world.
Alternative: If
yoga isn’t your preferred mind body practice, pilates is an alternative that
has similar poses to yoga. In pilates the boat pose equivalent is called “the
teaser.” The teaser is very similar to navasana
but rather than holding the pose, it is about sequential movement in and out of
the pose. Boat pose is holding the pose.
Yoga's Navasana or "Boat Pose"
The
teaser is movement.
Pilates' "Teaser Pose"
Both yoga and pilates have their own benefits, so get out
and try both. Find what works for you and cultivate your inner and outer
strength.
After an intense practice, the fire in your belly will most
likely rev up your metabolism and leave you rather hungry, maybe even ravenous.
Here is a guilt-free recipe that I created. It’s easy to whip up and delicious.
Ingredients:
Quinoa, Spinach, Sundried Tomatoes, Potatoes, Onion, Garlic, Olive Oil, Salt,
& Pepper
1.
Boil quinoa in water for 15-20 minutes
2.
Cook spinach, sundried tomatoes, potatoes,
onion, garlic, olive oil, salt, and pepper in large frying pan (takes about
5-10 minutes)
3.
Add quinoa to large to allow vegetable juice and
flavors to absorb into quinoa and stir (5-7 minutes)
4.
Add parmesan, salt, & pepper on top as preferred
*If you’re a meat eater, add
bacon crumbled on top. You can add bacon to the frying pan with quinoa and
veggies to allow bacon flavor to absorb.
Namaste until next Friday!
Sources:
Mira, Sylva & Mehta, Shyam. “Yoga the Iyengar Way: the
new definitive illustrated guide.” Forwarded by B.K.S. Iyengar. US, New York:
2010. Page 58.
http://tulaa7.com/chakra3-yellow.html
Viewed 9/25/12.
