Reader Query: Yoga Poses for Healing

Hi Rebecca,

I used to take your classes at Baptiste in Cambridge and Boston about 4 years ago, and I can't remember how I learned about your blog sometime over the last year, but I did, somehow, and I'm so glad I did, because I am really grateful that even though you no longer teach [regularly], your blog still allows me to get some of the wisdom that I used to love so much about your classes. On that subject, I still remember being in eagle pose in one class of yours and hearing you say that it's better to light a candle than to curse the darkness—thanks for that; I remind myself of it frequently. I was wondering if you could do a post addressing grief—yoga and grief, how to take care of yourself when you are grieving, what are the best poses to most optimally meet emotional pain and transform it, which poses heal a broken heart, which poses most clearly show you who you really are, etc. I've been going through a really hard year and there are periods where I'm grieving really heavily, and during those times, when I could probably use yoga more than ever, sun salutations feel obnoxious and overwhelmingly strenuous to me, and my asana options feel limited. These days, viparita karani with my legs up the wall has turned into a part-time job of sorts for me, but I was wondering if you have any secret weapon restorative sequences up your sleeve.

Thanks so much,

Patrice

Hi Patrice:

Thank you for writing. The simple act of drafting this email shows that you have a healthy instinct for taking care of yourself. Perhaps you’ve heard the adage that joy shared is joy doubled, and grief shared is half grief? Put simply, your instinct to share your grief helps dilute it.

Yoga, too, will help ease the pain; however, I understand the feeling of being overwhelmed by a practice that is too strenuous, perhaps obnoxiously so. Grieving expends a great deal of energy, so a yoga practice, during times of heartbreak, needs to restore, rejuvenate, and heal. That means different things to different people, but it’s best to begin gingerly. If viparita karani becomes a part-time job, then so be it. Clearly, that’s something you need right now.

From my own personal experience, I have often felt that postures bringing the greatest level of support and healing are, well, supported postures. If you don’t typically use props, such as blocks, bolsters, straps, blankets, etc., now is a perfect time to start. Suffice to say that using a bolster just might bolster your spirit. I like using one under my spine in supta baddha konasana. Don’t have a bolster? Try firmer pillows such as those on a couch.

In general, poses performed closer to the earth will feel more comforting and reassuring when your life seems to be in upheaval. A few poses to try include half-pigeon, janu sirsana, and even gentle twists (which are known to be cleansing).

To balance all this emphasis on the lower body, you might try dolphin (downward dog, except your forearms rest on the floor). This pose is strengthening without being overly strenuous or showy.

Encouraging your heart to open is the last step toward healing. For this reason, gentle backbends are useful now, as they open the front-body, including your heart, chest, throat, etc. Again, these can be done with the support of blocks and bolsters if you choose. A few options include fish pose, dhanurasa, and urdhva dhanurasana.

Finally, you might try working with a mantra or visualization technique during your practice to make it feel more spiritual rather than strenuous. You could choose a traditional mantra such as “om shanti,” or you could create one of your own, “It's better to light a candle than curse the darkness.” Visualize sorrow leaving your body, or summon an empowering image in your mind’s eye, one that makes you feel safe and happy, like the protective elephant-head god Ganesha (above, left), the warrior goddess Durga (right), or a serene place that makes your heart smile.

Have patience with yourself during this process. Eventually, the cracks and caverns in your heart will no longer feel empty from pain, but empty and open to receive greater amounts of joy.

Peace,

Rebecca

Pose of the Day: Dragonfly

The beauty of yoga is that one practice simultaneously makes us feel grounded, centered, and stable while also providing opportunities for adventure, freedom, and daring, perhaps never more so than in arm balances. Mostly named for birds or insects, arm balances allow us to fly. They're fun, challenging, and exploratory, like tittibhasana (or dragonfly), for example (photo: above).

To enter this posture, your hips must feel nimble, open, and warm, as the pliability of your hips will largely dictate your ability to get your legs onto or near your shoulders and stay there. For this reason, it's best to do this pose after you have performed several sun salutations. In a sequence, I often place this pose after a squat or prasarita (expanded leg intense stretch or "straddle").

From prasarita (a forward bend with legs wide apart), walk your hands along the floor until then are planted flat, beyond your heels; your fingertips pointing forward. Remember, your hands are shoulder width apart, just like any other arm balance.

Bend your knees, and sit back onto your upper arms. Then, lift your feet off the ground. If you find that your arms don't feel long enough and you can't properly flatten your palms, try placing a yoga block under each hand. This will give you more levity.

Unlike many arm balances, the tendency to fall will lead you backward, as opposed to forward. If you're scared, consider that the floor is not that far away, and your tuckus can probably handle a short topple backwards. Eventually, you will feel weightless in this posture and strong, knowing that you can support your weight with your own two hands.

Happy flying.

Things I Dig Today . . .

This quote by Charles Bukowski: "If you're going to try, go all the way. There is no other feeling like that. You will be alone with the gods. And the nights will flame with fire."

This necklace, which I conjured up and asked my pal Lanyapi on Etsy to create, one for myself and one for my friend C. with whom I ran my first 26.2 miles, the Boston Marathon in April. Stamping the simple silver disc with the number of miles is such a simple concept but could work for so many things: a lucky number, an important date such as a birthday, wedding, or anniversary, or significant initials that make you or the gift recipient smile.

My Zensah running skirt. I wore it last week on a grey, drizzly

morning run through Southie in an attempt to summon the sunshine

after a month of grey, drizzly weather (with the occasional deluge thrown in). Mine is bright turquoise blue and feels like summer.

It also feels super comfortable- and speedy! I love it.

Though not typically a fan of shoulder stand, I'm enjoying the pose right now. Here's a cute cartoon demonstration from ABC of Yoga.

Thai fresh rolls. This isn't anything new. I could live on them. I loooooove them. Why don't you marry them, you say? Maybe I will. Yum.

Quote: Aldous Huxley

"There's only one corner of the universe you can be certain of improving, and that's your own self."

-Aldous Huxley

How would you like to improve your corner of the universe today?

Tradition Tuesday: Why Do We Roll to the Right After Sivasana?

After a yoga practice- regardless of its duration- it's customary to rest in sivasana or "corpse pose." This supine posture is paramount to any practice, sealing in the effects of each asana, providing meaningful meditation time, and allowing the body to rest and rejuvenate. Following the pose and just before concluding class, students are typically asked to roll to their right sides, in the fetal position, before rising up to a seated posture.

But, why the right side?

Simple. Your heart is located on the left side of your chest; therefore, rolling to the right keeps your heart slightly more elevated for slightly longer. It's believed to be the most gradual, subtle transition out of your yoga practice. I often tell my students to think of this movement as "taking the yoga with them" before they go.

You don't abruptly end a yoga class and dive back into the chaos of your life, do you? Ideally, you bring the restfulness and reflection with you. In other words, the yoga never stops.

Good-bye to a TV Host, an Angel, a Legendary Entertainer, a Quarterback, & a Guru

With the deaths of superstars Ed McMahon, Farrah Fawcett, and Michael Jackson last week, and Steve McNair on Saturday, it seems we’ve bid farewell to an inordinate number of icons recently. While the losses of Jackson, 51, and McNair, 36, are more tragic and untimely than McMahon, 86, and Fawcett, 62, whose battle with cancer was well documented, each person occupied a place within our collective consciousness. A timeless TV host, the consummate girl-next-door beauty, the King of Pop, and a trailblazing quarterback—each entertained, inspired, and enhanced the way we view life, in various ways, both large and small.

The yoga community, too, recently laid to rest its own icon, Sri Pattabhi Jois, the founder of ashtanga yoga. While his influence was not as broad as the aforementioned celebrities, he occupies an exalted place among yogis. While newer yoga students might not recognize his name, it’s likely that the styles of yoga they practice were influenced, in part, by Jois. At 93-years-old, Jois witnessed yoga’s popularity soar from a sacred Indian ritual to an international health trend. Along with B.K.S. Iyengar, who turned 90 in December, and T.K.V. Desikachar, Jois carried the lineage of Krishnamacharya, credited as the “father of modern yoga.”

While I’ve been to southern India, not far from where the Sri K. Pattabhi Jois Ashtanga Yoga Institute is located, and studied ashtanga with two of his disciples for several years beginning in college, I never took class with him personally. In a Vanity Fair column a couple years ago, he is described by students as “fierce and compassionate” as well as “strict and loving.” Here are a couple videos that capture the late guru:

When reflecting upon any one person's life, famous or not, I think Herman Hesse may have said it best when he wrote, "Every man is more than just himself; he also represents the unique, the very special and always significant and remarkable point at which the world's phenomena intersect, only once in this way, and never again."

Thank you to those mentioned here, who shared the unique intersection of their talents with so many. Please feel free to share how Sri Pattabhi Jois inspired your yoga practice or comment on how any of the other recently departed influenced your life.

A Sneak Peek at a Fitness Flashback

I just arrived home from a fun photo shoot for ShoestringMag.com, which featured sporty looks inspired by famous fitness icons such as Jane Fonda and the movie Flashdance.  Here's a sneak peek before I climb into bed (right after washing off all this makeup).  Do you have a favorite "fitness flashback?"  Richard Simmons rockin' knee socks, Olivia Newton John getting physical, Cindy Crawford stepping off the catwalk and into our living rooms with her 90s workout video, or Billy Blanks and his total Tae Bo domination?  Do tell!  

Healthy Summer Salad

From the famed Moosewood cookbook, this vegetarian recipe is incredibly easy and healthful. While I adhered to the recipe pretty closely, I think tossing in additional veggies or legumes, such tomatoes or white beans, might work really well too.  

Ingredients:

Bunch of parsley

3 cups shredded carrots

Clove of garlic (minced)

1/4 cup extra virgin olive oil

Juice of 2 lemons

Sea salt

Pepper

Chop the parsley, and combine it with the rest of the ingredients.  Voila!  This dish is amazing on its lonesome or as a refreshing accompaniment to your favorite garden burger.  Parsley is excellent for digestion.  The salad keeps well in the fridge and can be enjoyed for 3-4 days.  Given the lightning-quick prep time, it's also a perfect option to bring to your 4th of July cookouts.     

Thanks For The Music, Michael!

"If you wanna make the world a better place, take a look at yourself and make a CHANGE."  

-Michael Jackson, Man in the Mirror

Since Fridays at OmGal.com are about what we love: Which song by the King of Pop do you love most?

3 Quick Yoga-Inspired Tips For Shaking A Funk

For many, these are difficult and dim days. Literally speaking, the eastern seaboard has been awash in rain and endlessly grey skies for weeks. The Boston Globe reports that June is currently making a run for the Dimmest Month on Record in my fine city, with no sign of the sun since June 5. An estimable honor no doubt, less so for those who live here. Meanwhile, the nation's economy continues to falter, with unemployment rates climbing upward, and consumer confidence remaining dormant. Certainly the news abroad, clamoring to frightening levels of unrest, only adds to the maelstrom of collective stress. So, it's no wonder that you've wandered over to this corner of the blogosphere where top priority is given to your sanity and well-being.

Ideally, yoga and meditation serve as outlets of healing, peace, and clarity during times of uncertainty and sorrow- or, perhaps more accurately, when the proverbial sh*t is hitting the fan. Yet, for some, attending (and paying) for yoga classes isn't possible right now, and sitting down to meditate, even for those with the best intentions, proves too challenging. If so, it's important to integrate yoga into your life in other, smaller ways throughout the day.

The Sanskrit word yoga translates to mean "to yoke or harness," "to join," or, simply put, "union." *Early on, the word was applied to suggest a "spiritual endeavor," specifically the control of the mind (manas) and senses (indriya). This usage is first found in the Upanishads, which date back to the second millennium BCE. While yogis in the U.S. largely think of yoga as a physical practice, made up of various poses or "asanas," the poses are simply one route to reeling in a wayward mind and calming an anxious spirit. One can make the case that the benefits of yoga are accessible through any number of other spiritual endeavors as long as they unite our bodies, minds, and spirits in a state of balance. This is good news, suggesting that yoga can happen anywhere, anytime, within the world- not just on a yoga mat, tucked away in a serene studio. In other words, it's an inside job, and you should feel at liberty to create your own small rituals and daily practices to harness your personal power and inner peace.

On days when getting to class isn't feasible or physical asanas aren't enough to dissolve the inordinate levels of stress, which you may be feeling of late, try incorporating smaller doses of Zen throughout your day. Here are 3 suggestions (no yoga mat necessary):

Share: Karma yoga is perhaps the easiest and most accessible form of yoga for any of us to practice. It simply requires that we be of service to others. Yogi icons such as Gandhi and Mother Theresa made this practice a way of life. However, the "yoga of doing good deeds" doesn't need to be all-consuming. Small gestures, such as offering to babysit a friend's child, sending an unexpected note expressing gratitude, cooking dinner for someone, or volunteering to help those less fortunate than you, are all within our karmic reach. No matter how busy, overwhelmed, or cash-strapped we are, there are countless ways to put yoga practice to good use within the world. The best thing about karma yoga is that the benefits are compounded; you benefit as well as the person whom you serve. On your mat, in a conventional asana practice, the benefits are more insular. Off your mat, your yogic reach is limitless.

Learn: Fewer things are more healing than engaging your mind in a new venture that brings you joy or a piece of wisdom that brings you comfort. On a daily basis, actively seek knowledge from sources that rejuvenate you. Be present as you do this, and you'll be more apt to view this part of your day as meaningful enrichment rather than aimless information overload. Recently, I needed a lift of sorts, so I dug up the following excerpt about Joy and Sorrow in Khalil Gibran's The Prophet:

Your joy is your sorrow unmasked.

And the selfsame well from which your

laughter rises was oftentimes filled with your

tears.

And how else can it be?

The deeper the sorrow carves into your

being, the more joy you can contain . . .

When you are joyous, look deep into

your heart and you shall find it is only that

which has given you sorrow that is giving

you joy.

When you are sorrowful look again in

your heart, and you shall see that in truth

you are weeping for that which has been

your delight.

Some of you say, "Joy is greater than

sorrow," and others say, "Nay, sorrow is

the greater."

But I say unto you, they are inseparable.

Together they come, and when one sits

alone with you at your board, remember

the other is asleep upon your bed.

Verily you are suspended like the scales between

your sorrow and your joy.

Only when you are empty are you at standstill and balanced . . .

Savor Silence: Speaking of being standstill and balanced, another easy way to take a reprieve from the onslaught of stress with which you might be faced is to take a few conscious minutes of total and complete silence each day. No cell phone, no iPod, no computer, no TV. . .You get the idea. This morning, I turned off the radio in the car en route to work; I stowed my cell phone away, and I drove to work in silence. It sounds simple and unremarkable, but it felt wonderful, even on a grey morning, preceded by a record-breaking amount of similarly grey mornings.

*Source: The Shambala Encyclopedia of Yoga, George Feuerstein, PH.D