our-yoga

It took me years of practicing yoga to realise just how important core strength is in maintaining a healthy, injury free practice.

In fact, core strength is important for maintaining a healthy, injury-free life. However, building true core strength in the transverse abdominis (the deep core muscles) can be tricky, and a lot of modern core work focuses on the superficial abs, the rectus abdominis, which look pretty but are too superficial to, say, be much help in preventing you from putting out your back.

Thankfully, it gets easier thanks to a simple anatomical reality: that when you breathe in your belly, the movement of your breath also moves the deep core muscles. So, you can use the simple act of breathing to help you begin to engage and strengthen these critical core muscles.

With this in mind, try the first exercise below. Lie on your back on the floor, with your legs bent. As you breathe in, notice how your lower back lifts gently off the floor. As you breathe out, gently flatten your lower back against the floor. As you do this, try to pull your belly button down towards your body, and at the same time engage your pelvic floor by trying to draw the skin above your pubic bone upwards (there's lots written about pelvic floor, so if you're not sure, go on and google it and then come back here!!). This is basically mulha bandha, the "root lock" your yoga teacher may have told you about.

It's a subtle feeling, so it might take you a few times to get the hang of it. Try it about 10 times, slowly. The more you practice, the more strongly you will be able to press your lower back into the floor.

Once you've got that, try the rest of the exercises below. If you are just getting started, it's really important to get the breathing right, so that you can take advantage of the natural way the breath and the deep abdominal muscles work together.

NB: All of these exercises are safe to do postpartum (after 8 weeks or with doctor's permission). If you are trying to build your core strength back after having a baby, I would recommend doing the exercises below as a 10-week programme, doing the exercises every day or every other day and adding one new exercise per week. If you had a c-section or experienced abdominal splitting, consult your doctor and/or physiotherapist before beginning any core work.

If you are recovering from a lower back injury, some of these exercises may not be appropriate for you. Please consult your doctor first!

When you are done, don't forget to counter pose! Try a gentle bridge pose or sphinx pose to stretch out the abs, and then hug your knees to your chest to stretch out the lower back.

Once you're feeling comfortable with the exercises above, you can start to challenge yourself a bit more! Here are 3 more exercises that will add a nice core focus to any yoga practice or workout.

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Dearest readers,

Well, I've been absent from the blog for much longer than I intended! Life has been busy these past few months, both personally and professionally. But in any case, I'm back and have some reader-requested posts lined up for you!

Thanks to all of you who have continued to visit and comment on the blog while I've been away - I especially appreciate those of you who have reached out by email or on Facebook to ask your questions! Keep them coming.

So without further-ado, a long-awaited reader request: 7 simple stretches for tight shoulders that you can do right at your desk! It's a simple sequence that takes about five minutes - enjoy!

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by Nina

This short sequence is designed for anyone who wants to get started with a short, gentle home yoga practice. This sequence is a great complement to our Low Back Care Practice and Mini Restorative Practice because it focuses on upper body flexibility, strength and balance, which are not addressed by the other sequences.

Although I originally designed this practice, Baxter reviewed it and made a modification—so it is officially Dr. Baxter Bell approved. We both hope you enjoy the practice!

1. Standing Shoulder openers (see Opening Tight Shoulders).

Releasing tight shoulders is important for the upper back and neck health, and is an important antidote for time spent in front of computers, driving, gardening, or other activities where you are reaching forward all day. If you have limited range of motion in one shoulder, just do the best you can, even if that means, for instance, taking your hand only half way up the wall rather than all the way. To make the sequence shorter, you could skip some of stretches (and alternate on different days of practice).

2. Half Dog pose at the Wall (see Half Dog Pose at the Wall). 
This pose is a wonderful all-over stretch because as it opens your shoulders it also stretches the sides of your torso, and, if you straighten your knees, it stretches the backs of your legs as well. It’s a perfect warm-up for standing poses!

3. Warrior 2 and Warrior 1 Mini Vinyasas (see Warrior 1 and Warrior 2 Mini Vinyasas).
Warrior 1 and Warrior 2 are classic standing poses that improve your balance (due to their wide leg stance), build leg strength (due to the bent front knee) and increase upper body strength (due to holding arms out to the side or over head). Practicing these as mini vinyasas (moving in and out of the poses with your breath), will improve balance and agility, and are a gentle versions of these poses. (Though this is not as strengthening as holding the poses for extended periods.)

For the Warrior 1 vinyasa, if you can’t hold your arms overhead, you can keep them in Namaste (prayer position) in front of your chest or place your hands on your hips.

4. Tree pose. 

Depending on your self confidence and your ability to balance, you can do this pose in any number of ways. If doing the pose in the middle of the room causes stress, stand in Tadasana (Mountain pose) with your left side near the wall. Shift your weight to the your left leg—if needed use your left fingertips on the wall to balance—and lift your right foot into any of the following positions:

• toes of the right foot on the floor, rest of the foot off the floor
• right foot on top of your left foot— but try not to have your right toes touch the floor
• sole of the right foot pressing against your left calf
• sole of your right foot pressing against your left thigh (above the knee)

5. Chair Twist (see Simple Chair Twist).
This pose releases back muscles that are stiff or sore from sitting at a desk or from traveling, or from everyday activities that stress the back, such as gardening and painting, and increases the rotational mobility in your spine. Twisting also helps nourish the spine—movement of the spine helps maintain the health of the discs—and also strengthens the bones themselves as your back muscles pull on the bony insertions of the spine. And it also strengthens the oblique muscles of your core. If you have a history of low back problems, please do this pose with a block between your thighs and twist only from the navel on up.

6. Easy Inverted Pose (see Easy Inverted Pose).
Resting your calves on a chair with a support under your pelvis puts your body into a slightly inverted position, so the blood flows from your legs down toward your heart making this pose a very calming inversion, which is also very restful for your leg muscles. If the support under your pelvis irritates your lower back, you can simply do the same pose without it.

NOTE: If you're reading this on the day it was posted, keep your eye out for a second post that recommends a weekly routine (including this sequence) that would be beneficial for anyone with back problems or who just wants to start practicing yoga at home.

In my post last week on teaching, I mentioned that one way I have learned to integrate core work into a class is to include it in a flow sequence.

So today I thought I would show you my favourite, which is a little flow sequence that was taught to me by my Mom!  It's a mobile phone video so sorry if it's a bit grainy and hard to hear, but there you have it!

Hope you enjoy!

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It can happen anytime. Just as you step onto your mat, your leisurely morning turns into a rush. Whether your girlfriend calls to move up your brunch date, you suddenly realize you had the flight time wrong, or your boss calls an emergency meeting, you are suddenly left with only 10 minutes on your mat.

Gasp! Dedicated that you are, you NEED to practice. 10 minutes is better than nothing,right? So, yogis and yoginis - what is your 10 minute yoga?

Can't wait to read your sequences!

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Hi all, I have been offline a lot this week due to overwork, and no connectivity on my internet. When my life runs away with me, I often turn to restorative Yoga to help me bring back the balance into my mind, my body and my day.

So here is a gentle restorative sequence that should leave you refreshed and, well, restored.

Before You Start:
Turn down the lights, light your favourite incense or essential oil, and put on some mellow music... I highly recommend Jai Uttal and Ben Leinbach's "Loveland" for smooth, entrancing listening.

Props:
This sequence works best with the help of a few props, especially: one or more blankets, rolled up; one or more yoga blocks or big books; a yoga strap or any exercise strap or bit of fabric; and some large pillows.

The Sequence:

Begin this sequence by lying on your back, hug your knees to your chest, and gently rock side-to-side on your sacrum (the hard part on your lower back). Hold each pose for as long as you like - I recommend at least 5-10 long, slow breaths in each pose.
• Happy baby pose (Keeping your feet close together, let your knees come apart and gently pull your knees towards your shoulders. Then, keep your knees bent and raise your feet up towards the ceiling. Either keep holding the thighs orgrasp the bottom of your feet from inside, and gently pull the feet towards you)
• Supta padangusthasana I (Bring your left foot to the ground. Loop your yoga strap around your right foot and gently lift the right leg towards you.)
• Supta padangusthasana II (Grasp both ends of the strap with your right hand and slowly let your right hip open up, lowering your right leg to the right hand side. Place a block or pillow under the right foot, and look back out over your left shoulder.)
• Repeat on the left-hand side, then come to sitting.
• Seated Twist (Bring your right hand to the left knee and twist gently to the left side, then do the other side)
• Cat and Cow, 5-10 rounds (Come to all fours. On an inhalation, let the lower back curve downwards and look up, on an exhalation curl your back upwards and bring your chin to your chest).
• Downward Facing Dog (optional. Can also be done with your head resting on a block, OR your hands resting on a chair for a more restorative version).
• Supta kapotasana (reclining pigeon - from Down Dog, inhale, stretch the right leg behind you, and then exhale and bring the right knee forward between your hands. Exhale, and slowly lower yourself forward and down. After 10-25 breaths, inhale up to centre, step back to Down Dog, and repeat on the left-hand side).
• Paschimottanasana, supported (Come to sitting, with your legs together. Place a rolled-up blanket under your sitting bones, and another under your knees. Place one or more pillows on your legs. Inhale and stretch gently forward, exhale and rest your head and torso on the pillows for 10-25 breaths).
• Baddha Konasana, supported (Inhale back up to sitting. Bend the knees, bringing the soles of the feet together. You can loop a yoga strap around your feet and then back around your sacrum, tightening it to ease the stretch. You can also place pillows or yoga blocks under your knees).
• Upavista Konasana, supported (Bring the legs wide, and bring a yoga block or a bolster/pillow in between the legs. Inhale and reach forward, exhale and rest your torso and head on the pillows.)
• Janu Sirsasana (From upavista konasana, bring your right foot to the inside of the left thigh. Place the rolled-up blanket under your left knee, and a pillow over your left leg, and then gently stretch forward over the extended leg, resting on the pillow. Repeat on the other side.)
• Supported Bridge Pose (Lie on the mat with your knees bent. Inhale and gently lift up your hips, placing a yoga block underneath your sacrum for support. Keep your spine lengthening, and breathe deeply and evenly into the belly.)
• Half Shoulderstand (Before you begin, lie in the middle of your mat and place a chair or yoga block at the head end of the mat. Place a folded blanket under your shoulders. Inhale, lifting your hips up and supporting your hips with your hands. Let your legs stretch behind you, leaving you balanced and light in this pose. See my previous restorative sequence post for more details!)
• Plough Pose (From shoulderstand, bend the knees slightly and let your legs come down behind your head. Rest your feet on the chair or yoga block.)
• Fish Pose (Gently roll back to the mat and come to sitting. Place a yoga block or small pillow in a way that it will support your upper back. Gently lean back onto the block so your back and shoulders are supported but your head can hang back.)
• Supta Baddha Konasana (Lying down, bring the soles of your feet together. You can prop your head up on a pillow and support yourself with pillows or blocks under the knees. Close your eyes and turn up the music!)
• Savasana (Indulge in a long, restorative savasana for best results).

Enjoy!

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