Get Grounded
It’s time to get grounded. Letting go of unconscious holding in the physical body gives us the tools we need to release patterns of holding in our mental and emotional lives. Try this sequence I’ve been playing with at home and experience a deep connection to your foundation and yourself.
Upward-Facing Dog
Urdhva Mukha Svanasana (Upward-Facing Dog) is often misunderstood. Its placement in the traditional Surya Namaskara (Sun Salutation) sequence seems brilliantly strategic, offering what appears to be a well-deserved break after surviving Chaturanga. Flexible students take advantage of the hyper-mobility in their lumbar spines and shoulders by resting in their joints, whereas tighter students often strain their necks and shoulders as a way to compensate for stiffness in their upper backs, chests, and groins. Here are three preparatory poses that open and educate the component parts of Urdhva Mukha Svanasana.
Rest Deeply
Hard-wired to “achieve”, we’re conditioned to plow through intensity, discomfort or intuition rather than stopping to observe. Slowing down is not part of our vocabulary and reflection is often considered a luxury. We don’t notice how exhausted we are, or how far off the path we’ve wandered until we stop and choose to look. Finding the space to reflect will help you chart a thoughtful and deliberate course.
The Mighty Big Toe
I have rekindled a fascination with the big toe. I mentioned said fascination to my friend, Tzahi Moskovitz, to which he commented, “The big toe is very smart.” Indeed. It’s accessibility allows for a focused attention whose effects permeate up through the legs. In my own practice and exploration I’ve found a direct link between my big toes and my inner thighs. My abdominal work feels more grounded, my inversions feel lighter, and my backbends feel amazing. Here are some exercises I’ve been playing with to awaken my connection to this source of power (who knew)!
Love Your Serratus
The Serratus Anterior is probably my favorite muscle. I love how its name describes its appearance (the zig-zag shape it makes from the scapulae to the ribs resembles a serrated knife). I love how it helps to stabilize the scapulo-thoracic joint. I love a strong, intelligent Serratus can create more support in postures like Chaturanga, Adho Mukha Svanasana, and Handstand. Being a lover of the Serratus, I (falsely) assumed that mine was rock solid. A few handstands with my palms turned out 90 degrees revealed that there’s some (ahem) room for improvement. I’ve been on a serratus-strengthening mission ever since.
The Heart Of Teaching Yoga
I meet tons of people in my classes everyday and have the privilege of guiding their practices and watching them grow. A few weeks ago I met Susan, a 68-yr old woman who came to YogaWorks on a Groupon. Susan introduced herself and announced that she has a torn rotator cuff, scoliosis, and arthritis in her knee. She has flaming red hair and wears a teal-colored Bakelite Buddha on a chain around her neck. Susan spends half of the year in New Jersey and the other half in Florida where she practices vinyasa flow (she’s been practicing yoga since the seventies, following along with Lilias Folan on TV). I could see right away that she was a diligent and devoted practitioner, so when she asked if I taught privates I happily obliged. I worked with her three times over a week and while I expected to teach her my usual ritual of alignment, I found myself sharing something much deeper.