yogablair

UTTHITA PARSVAKONASANA | Extended Side Angle

“Parsva means side or flank. Kona is an angle. This is the extended lateral angle pose.”

I always recommend a block whether placing your hand inside the front leg as shown in the photo or outside the front foot as recommended by Iyengar. If not using a block, you can create a kinetic chain by pressing the leg and arm into one another to enhance the flow of energy throughout the body.

From L.O.Y. by Iyengar:

“This asana tones up the ankles, knees and thighs. It corrects defects in the calves and thighs, develops the chest and reduces fat round the waist and hips and relieves sciatic and arthritic pains. It also increases peristaltic activity and aids elimination.”

Be well, yogis

Photo by:

YOGA SUTRAS | Introduction

Continuing my efforts to share information on yoga philosophy, here is an introduction to Patañjali’s Yoga Sutras.

Patañajali wrote multiple treatises. The book most associated with modern yoga practice is the yoga darsana, which has four chapters: samadhi, sadhana, vibhuti, and kaivalya.

The “eight-limbs of yoga” come from chapter two on practice. While this is a great place to start, studying the philosophy detailed in the other parts of the book can help find a deeper and more meaningful experience.

More to come. Happy practicing, yogis!

VĪRABHADRĀSANA II | Warrior II

From LOY by BKS Iyengar:

“Daksa once celebrated a great sacrifice, but he did not invite his . ' daughter Sati nor her husband Siva, the chief of the gods. Sati, however, went to the sacrifice, but being greatly humiliated and insulted threw herself into the fire and perished. When Siva heard this, he was gravely provoked, tore a hair from his matted locks, and threw it to the ground. A powerful hero named Vlrabhadra rose up and awaited his orders. He was told to lead Siva's army against Daksa and destroy his sacrifice. Vlrabhadra and his army appeared in the midst of Daksa's assembly like a hurricane and destroyed the sacrifice, routed the other gods and priests and beheaded Daksa. Siva in grief for Sati withdrew to Kailas and plunged into meditation. Sati was born again as Uma in the house of Himalaya. She strove once more for the love of Siva and ultimately won his heart. The story is told by Kalidasa in his great poem “Kumiira Sambhava” (The Birth of the War-Lord).

This asana is dedicated to the powerful hero created by Siva from his matted hair.

Be well, yogis!

Photo:

ARDHA CHANDRASANA | Half-moon pose

Wait, what?! “Half-moon” pose? I already know that pose as a standing, side bend, or a balance on one leg. This looks like anjayenasana (crescent lunge). WTF?!

The discrepancy in asana nomenclature brings up the differences between asanas in Hatha yoga and modern yoga practice (MYP), the latter of which sometimes incorporates poses not described in classical yoga literature. When researching the caption for this picture, I discovered that anjaneyasana is not described in the Hatha Yoga Pradipika or Light on Yoga, nor is it a part of the astanga primary series. The nearest description can be found in “Asana, Pranayam, Mudra, and Banda” (APMB) by Swami Satyananda Saraswati, the asana guide book closely associated with Hatha yoga.

This pose is part of chandra namaskara (moon salutation) following ashwa sanchalasana (equestrian pose) in the familiar surya namaskar (sun salutation) sequence. Adding this pose to the sequence, “develops balance and concentration…it also makes the breathing pattern more demanding, prolonging inhalation and exhalation/retention” (APMB 175).

Notes:

—>This is one of the best iliopsoas and thoracic spine stretches I have found.

—>I have to perform the pose with untucked toes due to arthritis in my feet from dancing. Try pressing into the top of the foot to prevent excess pressure directly on the knee when working with untucked toes.

—>It can be modified to suit any ability. Try it standing with one foot on a chair and hand on a wall

—>It can undo the effects of chronic sitting. Try this pose while seated with one cheek on the chair.

Be well, yogis.

📷

Many spiritual traditions have recitation, singing, or chanting, which directly mimics the length of a human breath (e.g. Baptist gospels, Catholic rosary, Japanese haiku, Buddhist chants, and yoga mantra)

The Hatha Yoga Pradipika cites mantra repetition as one of ten niyamas (1.16.iii), and elaborates on the necessity of mantra in meditation to reach samadhi (4.113)

Mantra is sound, and sound is an aspect of energy, a powerful energy which can influence the mind (HYP 4.113). In the tradition of ta**ra, knowledge of the structure and combination of gross and subtle sounds is known as mantra shastra.

“Mantra can be repeated mentally, whispered, sung, or written. Not just any sound can be a mantra, nor are mantras the names of gods or holy words. They are specifically formulated sound vibrations which affect the deeper layers of the mind and consciousness. There are different grades of mantras: some affect the subtle body, some affect the pranic vibrations, and others are purely transcendental” (HYP 65).

A starting point for mantra can be pranava (om), bija mantra (lam, vam, ram, etc.), or breath mantra (so-ham). With practice and guidance, a more elaborate mantra practice can de developed. The gayatri mantra is quite popular, but my guru taught a sloka (verse) about Ganesh that I practice most frequently:

Vakra tunda maha kaya
Surya koti sama prabha
Nirvighnam kurume deva
Sarva kaaryeshu sarvada

THIS WEEK ONLY | IN PERSON - LA

Join me in studio for naked yoga for q***r men this week only (March 7-9)

Tuesday 5-6 PM PST - Pause (Restorative Yoga)

Wednesday 5-6 PM PST - Fluid Form (Yinyasa Yoga)

Thursday 7-9 PM PST - Together (Partner Yoga Workshop)

Sign up online nakedwarrioryoga.com

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***ryoga

THIS WEEK ONLY | IN PERSON - LA

Join me in studio for naked yoga for q***r men this week only (March 7-9)

Tuesday 5-6 PM PST - Pause (Restorative Yoga)

Wednesday 5-6 PM PST - Fluid Form (Yinyasa Yoga)

Thursday 7-9 PM PST - Together (Partner Yoga Workshop)

Sign up online nakedwarrioryoga.com

🧘🏻‍♂️

📷

***ryoga

VĪRABHADRĀSANA I | Warrior I [extended variation]

This is a powerful and very accessible pose. Keep hands on hips for stability or extend arms overhead to generate more power through the body (pictured). Take a shallow stance at first, minding front knee and back ankle alignment. Your feet should look like the two ends of a checkmark from aerial view and knees should be pointing in the same direction as the toes.

Breathe. Drive energy down through the heels while pulling energy up through the midline. Practice both side for the same number of breaths.

Be well, yogis!

VĪRABHADRĀSANA I | Warrior I [extended variation]

This is a powerful and very accessible pose. Keep hands on hips for stability or extend arms overhead to generate more power through the body (pictured). Take a shallow stance at first, minding front knee and back ankle alignment. Your feet should look like the two ends of a checkmark from aerial view and knees should be pointing in the same direction as the toes.

Breathe. Drive energy down through the heels while pulling energy up through the midline. Practice both side for the same number of breaths.

Be well, yogis!

MUDRAS | Seals

In Classical Indian dance, mudras are symbolic hand gestures of communication (hasta mudras). In the Hatha and Ta**ra yoga traditions, mudras unlock energy pathways in the body by using complex combinations of asana, bandha, and pranayama. Hasta mudras are used in yoga as they are often elements of a larger energetic mudra.

Chapter three of the Hatha Yoga Pradipika (HYP) guides the practice of ten mudras, or seals , to “annihilate old age and death.” Some are quite difficult and are not recommended for all, such as vajroli and kechari. Maha bandha, or “great lock,” however, is essential for all and is the basis for most mudras.

Maha Bandha:

Sit in padmasana or sukhasana and engage all three bandhas on the bahya kumbhaka phase of breath, or “halt after exhalation.” Repeat. This activates the triveni, or the “three streams of energy.” Ida (left, cool, lunar), pingala (right, hot, solar), and susumna (central channel). Like a cadeceus, the triveni travel upward toward the highest psychic center in the body.

**rayoga ***ic

ANJANEYASANA | Lunge

Researching the caption for this picture, I realized Anjaneyasana is not described in the Hatha Yoga Pradipika or Light on Yoga. The closest poses are virabhadrasana I (warrior I) and parsvakonasana (side angle). Anjaneyasana has torso-hip alignment like warrior I and depth of hip flexion-rotation like parsvakonasana. It is a hybrid pose commonly used in stretching for sports and can be highly beneficial as a transition or alternative pose in yoga practice.

For me, lunging with blocks or tented fingers is essential due to my arm-shin ratio. Stabilizing the torso with hands on earth takes pressure off my toes and allows me to focus on lengthening the heel backward and opening up the front of the extending hip.

-->This is one of the best iliopsoas stretches I have found -- try cat-cow while you are in anjaneyasana for extra psoas work.

-->It can be modified to suit anyone ability -- try it standing with your foot on a chair and hand on a wall

-->It can undo the effects of chronic sitting -- try lunging while seated with one cheek on the chair.

Be well, yogis.

📷

ADHO MUKHA SVANASANA | Downward-facing Dog

Downward-facing dog is also called parvatasana (mountain pose) in Hatha practice, and it is the apex of a surya namaskar cycle. Applying bandhas to downward dog can awaken deepen the pose and awaken kundalini energy.

From Swami Satyananda Saraswati:
“This pose strengthens the nerves and muscles in the limbs and back. It helps to increase height by stretching muscles and ligaments, enabling growing bones to grow longer. Circulation is stimulated, especially in the upper spine between the shoulder blades” (HYP 169).

From B.K.S. Iyengar:
“When one is exhausted, a longer stay in this pose removes fatigue and brings back lost energy... as the trunk is lowered in this asana it is fully stretched and healthy blood is brought to this region without any strain on the heart. It rejuvenates the brain cells and integrates the brain by relieving fatigue” (LOY 111).

Be well, yogis!