Salamba Sirsasana or "Supported Headstand"

This blog is dedicated to my papa, J.B. Harrison, for his (I shall not share his age) birthday on December 22^nd.  I chose headstand in honor of one night when my dad tried to prove to me that he could do a headstand and ended up flipped over onto his bed. Luckily he was safe…perhaps there were liquid influences involved. HAPPY BIRTHDAY, DAD!!! I love you :) 

Sanskrit: salamba sirsasana                        Western Term: supported headstand

Origin of Word

Salamba = with support; sirsa = head

Type of Asana: inversion

How To:

1.     Use a folded blanket, yoga mat, or the floor to pad your head and forearms. Kneeling on the floor, interlace your fingers and place your forearms on the floor making a “V” shape. Elbows remain shoulder width apart while you roll the upper arms slightly outward. Press the inner wrists firmly into the floor. Bend the upper body, bringing the top of your head to the floor. If you’re new to this pose, press the palms of the hands together and press your head against your interlaced fingers. More experienced yogis may keep the palms of the hands open and place the back of the head into the open palms.

2.     Coming into a downward dog-like pose with the hands clasped begin to walk your feet in closer to your head, actively lifting in the top thighs.

3.      Exhale to lift both feet up at the same time, even if it means hopping lightly off the floor. Firm the tailbone against the back of the pelvis, as your legs rise perpendicular to the floor. Turn the upper thighs slightly inward and actively press the heels towards the ceiling. The center arches of the feet should be stacked over the pelvis, which is stacked over the crown of the head. Press the shoulder blades against the back, widen them, and draw them toward the tailbone. Keep lifting the tailbone up toward the heels and evenly keeping the balance on the two forearms. THERE SHOULD BE NO UNCOMFORTABLE WEIGHT IN YOUR NECK!

4.     As a beginner to the pose, stay for about 10 seconds. More experienced yogis, may stay up for longer, challenging themselves by adding an extra 10 seconds each day. Use a yogi timer to keep track of your progress. Exhale to come down, without losing the lift in the shoulder blades and touching both feet down at the same time.

5.     Upon practicing headstand, stay in child’s pose for the same amount of time that you were up in the pose.

Body Points:

*tailbone lifting up towards the heels

*shoulder blades drop down the back and come together

*core coming in and up while squeezing thighs together

 Emphasized Body Parts: strengthens the spine, neck, shoulders, and arms. Abs and legs are toned.

-The reverse pull of gravity on the organs, helps to cleanse problems of the liver, kidneys, stomach, intestines, and reproductive system. Headstand increases gastric fire and produces heat in the body.

Mental Achievements: Headstand is known to some as the “king of all yoga asanas.” It helps to develop our masculine side and cultivates qualities of will power, sharpness of brain, and clarity of thought.

-Headstand ensures a proper blood supply and stimulates the pituitary glands in the brain, which are responsible for growth and sex hormones. Regular practice of sirsasana rejuvenates the brain cells through a pure blood flow. This makes thinking power increase and thoughts to become clearer.

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:

- Mentally, headstand is a scary pose for many people since it literally turns your world upside down. So, make yourself feel supported: use a blanket or yoga mat under your arms and practice this pose up against a wall. You may begin simply feeling the shift of weight into the arms without lifting the legs. THAT’S GREAT! You’re a step closer to getting into your headstand. Then, practice lifting one leg up, making sure you alternate, lifting each leg for balance. You’ll know when you’re ready to try lifting both legs up and move away from the wall towards the center of the room.

Chakra: 7^th chakra, Sahasrara symbolized by a violet color and the thousand-petaled lotus. This chakra is located above the crown of your head enhancing your ability to gain wisdom and connect with your higher purpose.

-7^th chakra “seed sound” or bija mantra: silence. Practice silence in this 7^th chakra pose and meditate your way to higher consciousness.  

Ancient Sanskirt Proverb: “Truth is my mother. Knowledge is my father. Dharma (the moral code of life) is my brother. Compassion is my sister. Peace is my wife. Forgiveness is my son. Six of them form my family. Blessed is a person who can have them for a family.”

Element: thought

*Women should avoid inversions if menstruating because it disturbs the natural flow and rhythm of the body and can leave one feeling shaky, disoriented, or nauseous

**Those with neck issues should not begin to practice headstand without the guidance of a yoga teacher present

***People suffering from high blood pressure, detached retina, glaucoma, hernias, cardiovascular disease, cervical spondylitis, thrombosis, arteriosclerosis, and kidney problems should not practice headstand.

Hours spent upside down leaving you hungry? Here is a delicious chocolate cake in honor of my dad’s birthday. And it just so happens to be vegan…Enjoy!  

Cake Ingredients: 1 ¼ cups of flour, 1 cup sugar, 1/3 cup unsweetened cocoa powder, 1 tsp baking soda, ½ tsp salt, 1 cup warm water, 1 tsp vanilla extract, 1/3 cup vegetable oil, 1 tsp distilled white or apple cider vinegar

Chocolate Glaze Ingredients: ½ cup sugar, 4 tbsp margarine, 2 tbsp soy milk, 2 tbsp unsweetened cocoa powder, 2 tsp vanilla extract

If you prefer your chocolate cake non-vegan, you can replace the margarine with butter and soy milk with regular milk. I know my papa would probably prefer it that way. ENJOY!

Happy Holidays!!!

Sources:

http://www.yogajournal.com/poses/481. Viewed 12/20/12.

http://www.sunandmoonstudio.com/Articles/headstand.html. Viewed 12/20/12.

http://www.instructables.com/id/The-BEST-chococlate-cake-ever...that-happens-to-be/. Viewed 12/20/12.

Urdhva dhanurasana or Wheel Pose

Sanskrit: urdhva dhanurasana                        Western Term: full wheel

Origin of Word

Urdhva = upward; dhanura = a bow

Type of Asana: backbend

How To:

1.     Lie on your back with both soles of the feet down and close towards the hips.

2.     Inhale to begin to lift the hips and chest up towards bridge pose. Bring the palms of the hands down, so the fingers face towards the back of the room.

3.     Press into your hands to lift up on to the top of your head (making sure not to crunch in your neck). While resting on your head with the hips up, plug the shoulder blades on to the back. Make sure all ten toes are facing forward with the thighs pulling in towards one another (without bringing the legs together).

4.     Press into your hands and lengthen the arms completely. Expand in the heart. Stay up for 5 to 7 breaths.

Body Points:            

*keep the legs straight until the very last moment; thighs stretching toward the hips

*keep strength in the arms, making sure the shoulder blades stay coming in towards one another on the back

*back of the thighs stay firm, yearning in towards one another

 Emphasized Body Parts: strengthens the arms, legs, abdomen, spine, AND gives you a boost of energy that may just be better than coffee. Also stimulates the thyroid and pituitary. Very theraputic for asthma, back pain, infertility, and osteoporosis.

Mental Achievements: improves respiration, energizes the nervous system, and counteracts depression with a powerful back arch. Helps to open your heart to love.

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:

-       The knees and feet tend to splay as you lift into this pose, which compresses the lower back. In the beginning position, loop and secure a strap around your thighs, just above the knees, to hold the thighs at hip width and parallel to each other. To keep the feet from turning out, place a block between them, with the bases of the big toes pressing the ends of the block. As you go up, press the feet into the block.

For Advanced Yogis:

-once in the pose, lift your heels away from the floor pressing your tailbone toward the ceiling, and walk the feet closer to the hands. With the heels lifted, pump your heart towards the back of the room helping to deepen your backbend.

Chakra: heart chakra, 4^th chakra, symbolized by a twelve-petaled green lotus

It is located over the heart and lungs. Connecting to this chakra helps your heart soften and become more apt to embrace others.

Seed sound or bija mantra “yam” à repeat this word while in your 4^th chakra pose to help feel the power of love

Ancient Sanskirt Proverb: “It is called friendship, when seeing someone, or touching them, or hearing them, or talking to them, touches your heart. Otherwise it is just an acquaintance…”

Element: air

Favorite Tunes for the Pose: Michael Franti & Spearhead’s song, “Say Hey (I Love You)”

*DO NOT DO WHEEL IF: back injury, carpal tunnel syndrome, diarrhea, headache, heart problems, and high or low blood pressure

Full wheel energizes you and burns fuel. So, enjoy this healthy meal after an intense practice of wheel pose.

Ingredients:  1 ½ cups all purpose-flour, 1/3 cup vegetable oil, 1 cup white sugar, ¼ cup cacoa posder, 1 tsp vanilla extract, 1 tsp distilled white vinegar, 1 tsp baking soda, ½ tsp salt, 1 cup water

1. Preheat oven to 350 degrees. Lightly grease 9x5 “ loaf pan

2. Sift flour, sugar, cocoa, baking soda, and salt together. Add oil, vanilla, vinegar, and water. Mix together until smooth.

3. Pour into prepared pan and bake at 35-degrees for 45 minutes. Remove from oven and cool.

*This blog is dedicated to Dee Christian Farrell who requested more information on wheel pose and who I’m sure will ROCK this pose in the near future.*

Sources:

http://www.yogajournal.com/poses/473. Viewed 12/10/12.

http://tulaa7.com/chakra4-green.html. Viewed 12/10/12.

http://allrecipes.com/recipe/vegan-chocolate-cake/detail.aspx. Viewed 12/13/12.

Utthita Trikonasana or Triangle Pose

Sanskrit: Utthita Trikonasana                                    Western Term: Triangle Pose

Origin of Word

Utthita = extended; Trikona = triangle

Type of Asana: standing pose

How To:

1.     Stand in Tadasana. With a deep inhalation jump feet 3 1/12 to 4 feet apart. As you jump, stretch the arms to the sides at a shoulder level palms down. Keep all ten toes facing forward, straighten the legs stretching the shins, knees, and thighs up.

2.     Keep the pelvis open, bring your front foot facing forward and the back foot facing in. Reach the front fingertips forward as the back hip reaches back.

3.     Bring the front hand toward the front leg, placing the hand on the front shin, block, or on the floor. Reach the top hand up as you extend and twist the chest and gaze up toward the ceiling.

4.     Hold for 5 to 7 breaths. Before taking the pose on the opposite leg.

Body Points:

*Front body revolving up toward the sky

*Keep both arms in line with one another

*Front inner leg revolving outward

Yes, triangle pose relieves flatulence. Please aim away from yoga teacher's face.

 Emphasized Body Parts: According to master yogi B.K.S. Iyengar : improves flexibility of the spine, corrects alignment of the shoulders, relieves backaches, gastritis, indigestion, acidity, flatulence (yes, he did say it helps relieve flatulence...just hopefully not in your yoga teacher's face); reduces stiffness of the neck 

Mental Achievements: gives a sense of direction

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:

-bring your hand to a block outside of the front leg or to the shin

For Advanced Yogis:

-Bring your front hand on to the floor on the outside of the front leg. Challenge yourself by taking a half bind with the top arm and wrapping it around the back body to touch the front thigh.

Chakra: 2^nd chakra, six-petaled orange lotus, svadhisthana

-this chakra helps to get in touch with your sensuality

-Seed sound or bija mantra: “vam”

Ancient Sanskirt Proverb: “Hunger, thirst, and desire are like a man’s wives. They do not desert a man throughout his life. Of them, desire is the most faithful. Others leave at last temporarily after eating and drinking.”

Element: water

Favorite Yoga Tune of the Week: this tune is high energized, just like triangle pose. Blast it while in triangle pose and get into the flow. 

It’s December and the winter solstice is coming upon us. With this change of weather, root fruits and veggies bring a grounding presence to fill your belly during the winter cold season. Here is a delicious and health dish to keep you warm and satiated:

Ingredients: 1 pound halved potatoes, 1/2 large rutabaga peeled and cubed, 1 large sweet potato peeled and cubed, 2 large parsnips peeled and cubed, 2 large carrots peeled and cubed, 3 tablespoons of olive oil, 3 tablespoons sweet red chili sauce, 1 1/2 teaspoons of onion powder, 1 1/2 teaspoons of garlic powder, 1 tablespoon of steak seasoning, & 1 teaspoon of ground black pepper. 

1. Preheat oven to 375 degrees 

2. Toss potatoes, rutabaga, sweet potato, parsnips, and carrots in a bowl with olive oil and chili sauce until the veggies are coated. Season with onion powder, garlic powder, steak seasoning, and pepper. Toss veggies in sauce until evenly coated in a 9X13 inch roasting pan. 

3. Roast veggies in preheated oven for 20 mins, stir, return to oven and continue to cook veggies for another 20 or so minutes until veggies are tender. 

Sources:

http://tulaa7.com/chakra2-orange.html. Viewed 12/5/12.

http://en.wikipedia.org/wiki/Trikonasana#Benefits. Viewed 12/7/12.

http://allrecipes.com/recipe/absolutely-delicious-baked-root-vegetables/. 12/7/12. 

Utthita Pristhasana or Lizard Pose

Sanskrit: Utthita Pristhasana                                                                   Western Term: Lizard Pose

Type of Asana: Standing Pose

A dorky face but pretty picture of me in lizard pose pre-Thanksgiving meal taken by my brother-in-law, Burak Tatar, and sister, Timothy Harrison. Get in touch with them for great head shots. 

How To:

1.     From Down Dog, inhale reach your right leg up and back.

2.     Exhale bring your right foot in between your hands. Move your palms of your hands to the inside of your right foot, allowing your right toes to peak out further than your right heel (if this makes the pose feel better). If flexibility allows, come on to the forearms.

3.     Bend your back left knee down to your mat, pointing the left toes.

4.     Hold for 5-7 breaths and repeat on opposite side.

Body Points:

*feel your heart melting down

*relax the head and neck

*keep the knee of the front foot over the ankle to ensure safety of the knee

Enough lizard poses in a yogi practice and you may even start to look like this guy...but probably not. 

 Emphasized Body Parts: hip flexors and quadriceps; improves circulation in your legs. Improves flexibility of hip ligaments and strength to thighs and legs. Lengthens the lower back and gluteal muscles.

Mental Achievements: Calms the mind by relieving fatigue, tension, and anxiety.

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:

-stay up on the palms of your hand, if it is already feeling very intense in the hip flexor. If your back knee begins to hurt fold your mat or use a blanket underneath the back knee. Breathe. 

For Advanced Yogis: 

-come down on to the forearms to get further into your hip flexor. If you're still looking for more, lift the back knee up and lengthen through the back leg. Breathe. 

Check this picture and you need never wonder where you second chakra is to be found. 

Chakra: 2^nd chakra, svadhisthana, symbolized by the color orange and a six-petaled lotus. This chakra is located in the lower abdomen and pelvis.

Get into the groove by repeating the “seed sound” or bija mantra: “vam” while in lizard pose to connect further to that second chakra. Rarrrrrrr. 

Ancient Sanskirt Proverb: “Hunger, thirst, and desire are like a man’s wives. They do not desert a man throughout his life. Of them, desire is the most faithful. Others leave at least temporarily after eating and drinking.”

Element: water

*Avoid this pose if you have buttock surgery or a serious thigh injury

Lizards aren't the only ones who like to eat. Munch on this healthy snack, after an intense practice including your new lizard pose :) 

Quinoa, Beet, and Arugula Salad

Ingredients: this quantity makes 6 servings 

-1/2 pound beets, peeled and sliced   -1 clove garlic, crushed

-1 cup red quinoa                              -1 teaspoon of salt

-2 cups water                                     -1/4 teaspoon ground black pepper

-1/2 cup olive oil                               -2 green onions, sliced

-1/2 cup red wine vinegar                 -3 ounces arugula, chopped

-1 1/2 teaspoons of white sugar        -5 ounces goat cheese, crumbled

Happy Friday! If you're in the Portland area, join me for a free yoga class this Saturday, December 1st, at Lululemon on Free Street. Namaste. 

Sources:

http://www.yogajournal.com/practice/2753. Viewed 11/27/12.

http://yoga.about.com/od/yogaposes/a/lizard.htm. Viewed 11/27/12.

http://lovemyyoga.com/lizard-pose.html. Viewed 11/27/12.

http://tulaa7.com/chakra2-orange.html. Viewed 11/28/12.

http://allrecipes.com/recipe/quinoa-beet-and-arugula-salad/detail.aspx. Viewed 11/29/12. 

savasana or "corpse pose"

A little post-Thanksgiving-day-coma relaxation :)

Sanskrit: savasana                                    Western Term: corpse pose

Origin of Word

Sava = corpse; asana = posture or seat

Type of Asana: supine posture

How To:

1. Come to lie comfortably on your back with eyes closed.

2. Separate the feet (more than hip distance) and arms (wider than shoulders). Allow feet to splay open naturally and palms to face upward in a receptive position.

3. Allow breath to come naturally while staying present and aware in body and mind.

To get out of the pose:

1. Deepen your breath, wiggle your toes and fingers bringing the mind back to the physical body. 

2. Stretch arms above head and roll to the right side in a fetal position. Lay on side for a few breaths. 

3. Using your hands roll yourself up to a seated position allowing your head to be the last thing to come up. 

4. With hands in a prayer position in front of your heart (anjali mudra), bow your chin to your chest to thank yourself for your practice. 

Body Points:

*go through a body check relaxing each muscle from toes to top of your head

*even relax the muscles of the jaw and brow           

*focus on your breath, staying present in the moment, and attempting to allow any worries to be pushed aside as you concentrate on your breath and self for several minutes

Emphasized Body Parts: whole body and mind

Perhaps even rejuvenated enough to sing and dance along to this turkey dubstep.

Mental Achievements: rejuvenates mind and body while giving your mind and body time to absorb the practice

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:

-if you’re having trouble staying quiet in the body or mind-choose a mantra such as so hum translating to “I am that.” Each time you inhale think “so” and each time you exhale think “hum.” If this mantra does not help, you can also count your breath inhaling for three counts and exhaling for three counts.

Chakra: opens the channel for energy to pass through each chakra

Ancient Sanskirt Proverb: To best describe corpse pose Pattabhi Jois, student of Krishnamachrya said “Most difficult for students, not waking, not sleeping….every day, a little ‘bit dying.’”

To best exemplify this earth element: a photo from hiking around Patagonia with my best friend, Katie, and boyfriend, Jasper. Tremendous moments and picture like this sure can make you feel pretty small...

Element: earth

After your relaxation, treat yourself with this delicious and light post-Thanksgiving dish. Enjoy!  

Ingredients: 4 pounds pie pumpkin or butternut squash, peeled, seeded and cut into 2-inch chunks, 4 large sweet-tart apples, such as Empire, Cameo or Braeburn, unpeeled, cored and cut into eighths, 1/4 cup extra-virgin olive oil, 1 1/4 teaspoons salt, divided, 1/4 teaspoon freshly ground pepper,1 tablespoon chopped fresh sage, 6 cups reduced-sodium chicken broth or vegetable broth, 1/3 cup chopped hazelnuts, toasted, 2 tablespoons hazelnut oil

1.     Preheat oven to 450°F.

2.     Toss pumpkin (or squash), apples, olive oil, 1 teaspoon salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast, stirring once, for 30 minutes. Stir in sage and continue roasting until very tender and starting to brown, 15 to 20 minutes more.

3.     Transfer about one-third of the pumpkin (or squash) and apples to a blender along with 2 cups broth. Puree until smooth. Transfer to a Dutch oven and repeat for two more batches. Season with the remaining 1/4 teaspoon salt and heat through over medium-low heat, stirring constantly to prevent splattering, for about 6 minutes. Serve each portion topped with hazelnuts and a drizzle of hazelnut oil.

Gobble gobble! Enjoy :) 

Sources:

http://www.iyengar-yoga.com/articles/savasana/. Viewed 11/22/12.

http://www.eatingwell.com/recipes/pumpkin_apple_soup.html. Viewed 11/23/12.

Ardha Matsyendrasana or Seated Twist

Sanskrit: Ardha Matsyendrasana                                    Western Term: Seated Twist Pose

It's time to get twisttttty (and, yes, this is the first image I think of when twists come to mind. I love twizzlers). 

Origin of Word

Ardha = half; Matsyandrasana = Lord of the fishes, first teacher of Yoga to mankind

Type of Asana: Twist

How To:

1.     Sit in Dandasana (staff pose). Bend the left leg in and turn the foot at right angles to the shin with the inner heel under the left buttock, the toes under the right buttock, and the foot horizontal. Make sure to curl the foot to ensure that the edge rather than the top of the foot is on the floor. With the left knee facing straight ahead, bend the right knee up.

2.     With the right knee facing the ceiling, take the right knee over the left knee. Keep the right thigh, knee, shin, and foot in line while placing the foot by the left outer thigh, facing diagonally away from it. Press the fingertips into the floor and draw the upper body up.

3.     Inhale lifting the left arm up while dropping the shoulder blades down the back. Exhale to bend the left elbow bringing the left elbow on the outside of the right thigh. Press the elbow against the thigh as you press the thigh against the elbow twisting your body. Each time you inhale get taller in the spine, each time you exhale twist an inch further.

4.     Stay for 20-30 seconds before releasing twist to take on the opposite side of the body. 

Body Points:

*Keep both feet active; do not slide off the left foot.

*Take the upper body closer to the legs. Leave no space between the armpit and knee.

*Take the shoulders back and the bottom ribs in.

 Emphasized Body Parts: shoulders, spine

One too many beers? No judgment. It happens. Twists are super detoxifying getting into the internal organs in the body. Make sure to do the right side first and then the left, to keep things flowing in the correct direction ;) 

Mental Achievements: Twists are detoxifying for the body but can also be detoxifying for the soul. Each time you exhale and twist deeper, think of detoxifying and releasing yourself from anything in your life holding you back.

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:

-Place a folded blanket under the bottom foot and/or another between the heel and buttocks if needed. Put the left hand on a block or low ledge to improve the lift and turn of the upper body. Turn toward a wall and press your hands against it.

For Advanced Yogis:

-Inhale deeply as you try to connect the hands behind the back in a bind.

Chakra: 2^nd chakra, Svadhisthana chakra. This chakra is associated with the color orange symbolized by a six-petaled lotus. It is located in the lower abdomen and pelvis. Open the 2^nd chakra and get in touch with your sensuality.

Get your groove on with the bija mantra or “seed sound” by repeating vam while in a second chakra pose.

Ancient Sanskirt Proverb: “Hunger, thirst, and desire are like a man’s wives. They do not desert a man throughout his life. Of them, desire is the most faithful. Others leave at least temporarily after eating and drinking.”

Try taking the twist near a body of water to help deepen this connection.

Element: Water

Twists are cleansing and rev up your metabolism. Here is one of my favorite guilt-free and energizing juices.You can buy it at a juicing place like Roost (Portland, ME) or Organic Avenue (Manhattan, NYC). It's delicious and nutritious ;) 

Go greeeeeeeeeeeeeeeeen! 

Ingredients: spinach, cucumber, kale, apple, ginger, and beets (if you want the extra sweetness). 

Get your juice before and after Thanksgiving to help cleanse the body from the heavier foods we consume during the hedonistic holiday :) Happy weekend! 

Sources:

http://tulaa7.com/chakra2-orange.html. Viewed 11/15/12.

Mira, Sylva & Mehta, Shyam. “Yoga the Iyengar Way: the new definitive illustrated guide.” Forwarded by B.K.S. Iyengar. US, New York: 2010. 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.