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pigeon-return demonstration required

admin — Fri, 13 Apr 2012 19:04:31 +0000

Pigeon or Kapotansana

Yoga teacher: Anything particular you want to work on in class?

Yogis: Hip openers!!

Hip stretching is a common class request and (half) “Pigeon” is a pose done very frequently in class. Let’s break it down to more effective and safer steps:

1.) The easiest way to come into the pose is from Down Dog/Adho Mukha Svanasana.

Two ways: a) Bring the right leg up behind you and lunge it between your hands at the top of the yoga mat. Your lower leg should already be in 90 degrees with the mat (knee over ankle). Walk or “scootch” (technical, no?) your foot over to the left side of your mat. The lower leg should now be perpendicular to the mat.

b) As you bring your right leg forward from down dog, hook your toes around your left wrist. Your knee should be fairly close to your other (right) wrist. You are in near-perfect alignment and have eliminated the need to wrangle your leg over with your hands.

2.) Keep your front foot flexed or “barbie”/”yoga toes” (point the foot and then flex the toes back).

3.) Walk your left leg back so that it is straight behind you-which will also help with front leg alignment. If your teacher cues “top of the foot flat on the mat”, do that. [If not, you can opt to have an "active" foot with the ball of the foot and toes on mat, but keep your entire leg engaged and knee off the mat. This turns the pose into more of a working pose versus a complete release.]

4.) Remember: We often have to go up in order to go down. Sit upright and pay attention to your hips. Are they level? Good. Are you leaning to one side more than another? Strive to be in the middle instead.

5.) If all of the above are working well and you need more, slowly go down to your elbows or even all the way to the mat. If you’re feeling a stretch while upright, congratulations, you don’t have to work any harder to get the benefits.

Not having the above alignment yet releasing to the ground anyway may result in micro-tears to the knee and does not provide the optimum stretch on the hip! Remember: yoga is not a race and what you may have been able to do last month, last year, or even yesterday, can be different today.

To help you accelerate your efforts safely, utilize your teacher who can place blocks or blankets underneath the hips, under the knee or for the elbows to rest on.

It’s perfectly acceptable, if not preferred to do “Vacation” Pigeon on your back. Vacation Pigeon is also called “Supine (=on your back) Pigeon”. Your knees are bent and feet flat on the mat. Cross your right foot over to your left knee. Your lower leg should now be parallel with the ground. (Like when you’re kicking back on the chaise lounge at the pool!) The goal is to get your knee to move away from you and to then be able to lift your left leg off the ground and hug it in. Ideally, you should feel the stretch all across the back of the right hip, and will have eliminated the issue of potential stresses of the typical Pigeon pose. Isn’t that the main event (besides breathing) anyway?? Eliminate the stresses!

Of course anything we do on the right side, we do on the left-Balance.

When you’re ready for something more, and your quads can take it, the progression of this pose is “King Pigeon” or “Eka Pada Rajakapotasana” Enjoy!

Now…who out there needs a swift kick?

admin — Sun, 01 Apr 2012 02:26:31 +0000

ASteroid

…besides ME for neglecting this blog?

And who out there prances around in 160mm’s?? No. Way. Unless you are carried everywhere. Or are a ballerina.

los hombros….

admin — Sat, 18 Feb 2012 18:16:44 +0000

Let’s discuss an incorrect technique that I witness in 100% of yoga classes: shoulder alignment.

Improper positioning of the arms during practice (especially with inversions) is so subtle and yet the degree of difficulty these asanas require, and the reality that we cannot use visual feedback if inverted(!), makes this become a repeated pattern.

And a potential “overuse” issue.

During Tadasana or mountain pose, we are upright and consciously strive to have our major joints “stacked” - hips over knees, shoulders back, etc. In many yoga studios, members use the mirrors to provide visual feedback. When we go upside down, though, everything changes.

The shoulder is the most mobile joint in the human body. Allowing for such freedom also means that this joint must compensate by relying on muscle and ligament strength to stay, well, ATTACHED!

There is no shortage of articles describing the relation between yoga and the risk of shoulder injuries or case studies describing dysfunctions. Most yogis that I know, including myself, have at one time or another, suffered shoulder pain during practice with some dysfunctions requiring surgery. The most commonly afflicted structure is the rotator cuff. The rotator cuff (RC) is a set of three small shoulder muscles that are deeply seated in the shoulder complex. In short, they provide strength and stability to allow you to do things like raise your arms up over your head and to rotate your arms out to the side. Impingements, tendonitis, RC tears and even bursitis are soft tissue lesions that progress over time. The pain may subside, for instance in partial RC tear, which may lead yogis to incorrectly think they are cured.

During Chattarungas (yogi push ups), backbends, handstands and (especially) headstands (including practicing a tripod headstand from Prasarita…) we must be mindful to keep our arm joints aligned. The body weight “pressure” is exponentially higher on these joints during these activities and therefore, if done incorrectly, will provide unnecessary wear and tear on the soft and hard tissues. The number one thing to be mindful of TODAY is: KEEP YOUR ELBOWS IN.

It’s that simple. Or is it?

Elbows sticking out to the sides (usually with hands that are placed too wide) is the number one improper technique that is witnessed in yoga classes and usually results in increased stress on the shoulders, not elbows.

During the poses highlighted above, your elbow joints should be pointing behind you. [And stacked over your wrist and hands in a 90/90 fashion as much as possible-unless doing a traditional headstand.] This keeps the joints “open” and allows the muscles to function at their optimal lengths. [Your hands should be within your center of gravity and underneath you too-not out to the sides.]

Here’s the “practical” or lab portion of today’s lesson: Stand in front of a wall. Put your left hand on top of your right shoulder as if you were going to give it a squeeze. Put your right palm flat on the wall in front of you. Without moving your hand, rotate or swing your right elbow out to the side. You should feel your right shoulder rotate inwards (no bueno!). Now swing your elbow back in and in line with your body. Do you feel your shoulder, your biceps tendon, etc rotate the other way or out? Yes. This is what you want to feel, and have, all the time.

Now imagine what happens when your hand is not on a wall but actually placed on the ground with your body weight on top of it (i.e., yoga class).

Other ways to achieve alignment of the shoulders in non-standing positions include use of: straps, soft blocks, and partners or spotters. Weight training alone does not provide the proximal stability the shoulder joint needs for advanced yoga poses and/or a long career in yoga; both of which, we want to have!

betty…

admin — Sat, 18 Feb 2012 18:10:46 +0000

Ridiculously comfortable!

Gucci Betty

FIts right along with this HERE

now…where were we?

admin — Wed, 08 Feb 2012 20:31:09 +0000

Longest respite from the blog EVER!

My bad.

Work and school have taken a toll on any extra-curricular activities. Including…working out! ((gasp!))

One of my resolutions for the new year is (or WAS) to dress more presentable. Even if I’m at home studying.

Fail.

Ron Herman sweatpants are available online in more quantities than they were before!!!

And Neimans now has a whole mini set-up, store-within-a-store for the Free City line.

Cozy!

from Stylebop

At least I’m not using banana clips and I am brushing my hair and teeth….

an oldie but a goodie…

admin — Thu, 22 Dec 2011 19:53:40 +0000

especially if you are traveling!

You MUST CLICK HERE

mele kalikimaka, chicks!

admin — Thu, 22 Dec 2011 19:46:33 +0000

I really have the feeling that 2012 is going to be STELLAR!

Can you feel it?!

*~*

old navy coupon

admin — Wed, 21 Dec 2011 23:46:01 +0000

HERE IS THE LINK to the $20 of Old Navy merch for $10 !

nooch…

admin — Thu, 15 Dec 2011 22:06:16 +0000

nooch

Cute name for a serious food, right? Nooch is short for nutritional yeast.

…it’s probably better to stick with the nickname, right?

Nutritional yeast is a complete protein, yet vegan. It is NOT the same yeast we are familar with for, say, bread or beer. Not only is it a great source of B-vitamins and protein but it is low-fat, low-sodium, kosher, fiber-filled, and no preservatives.

Add it to recipes or use it as a condiment.

It adds a creamy, nutty, and almost cheese-y type taste.

It is great for: soups, rice, pastas, casseroles, stir-fry, popcorn, garlic bread or bruchetta, mashed potatoes, tofu, gravy-type sauces, salad dressings, and quinoa!

Two popular brans are Red Star and Braggs. It is easily found in health stores. Do the NOOCH.

everybody sale!

admin — Thu, 15 Dec 2011 06:25:24 +0000

Bloomingdales - SNOWFLAKE for 10-20% off

ShopBop - EXTRA20 for extra off of sale prices

FarFetch (my new fave) is having a huge markdown on items up to 50% off.

Brick and Mortar boutiques like Marni and Louboutin go on sale tomorrow 12/15

Even PetCo is having a huge sale for your fit pets

*~* HAPPY SHOPPING *~*