So hi,
I wanted to share what's new in my practice, what had I discovered, where I did have some troubles. Last couple of weeks I had not been writing frequently about it so there must be a warning that this post will probably be super long and probably outdo all my other posts in it. I thought I will share though because I got some valuable pieces of advice that might help others too. Not only in getting into some of the asanas, but more importantly preventing injury and/or pain.
Ujjayi revisited
....Or shall I say discovered?
Because it turned out that what I do is something, I must say pretty weird. I used to breath through my nose, but I sort of did quick inhale through my nose only, and longer exhale that goes through both throat and nose. Now I'm working on breathing in through both throat and nose, and breathing out the same way. The main issue though with my breathing is to lengthen it, especially the inhale part, so that the length of exhale and inhale becomes even. Now, that fact made my practice longer for sure. There was this time that my friend came to Mysore class and she said she will do half primary today, and I did the entire thing. How is that that we finished pretty much at the same time, I wondered? Here goes another mystery solved ;) I was just breathing incorrectly and WAY too fast. Now some of the postures that seemed easy before, now are really, really hard to hold for entire amount of counts. That's because my breath gets longer, so the postures I have to hold for a longer time too. I thought before that something must be wrong if I can hold them and I don't even feel much... Another mystery demystified ;)
Like Navasana, Utplutihih. THE HEADSTAND I was like ok, 15 up, 10 half way, up and down, no problem. And now I'm like, OMG that is haaaarrrddddd. After headstand I'm like, I'm completely wiped out. So much effort, but at least I feel like something is happening. Some strength is building. If feels good.
Uddiyana Bandha
Remembering and being reminded about Uddiyana Bandha helped me in most of postures. Some of them were easier to lean forward, like in all the Janu Sirsasana's, keep balance, like in Utthita Hasta Padangusthasana, or be supported and stop jamming your neck in Setu Bandhasana. The biggest revelation though was my problem with getting into Ubhaya Padangusthasa. Once I remembered Uddiyana Bandha, the problem "magically" disappeared. ;)
Another moment when Uddiyana Bandha is useful proved to be backbends. But let me keep it forlater as I'm planning a long paragraph on it. Here goes...
Backbends :)
I thought I will just put up all the listings I made about advices on both getting up and dropping back and to Urdhva Dhanurasana. First things first though. The first problem was actually with back drops (when you stand and have your arms crossed and teacher helps you to deepen your backbends). Well, I did not understand before that it is not about simply leaning back! Instead, you need to engage Uddiyana Bandha, stand on your own legs, and go as much down as you can, but not more that you can support. By doing that I really felt like there is some work going on.
Once you reach down, and you walk with your hands, here are some pointers I got:
- keep breathing slowly
- if you stop breathing the moment you get up, the world will disappear;) I mean you will have your own personal blackout. Checked empirically today, if you get up with breath that will not happen.
Now tips on my beloved getting up ;)
- you can start with rocking. Exhale on your hands, inhale on your legs. The important thing is though, to not speed up the breath or the movement, because it will go out of sync, and if it does you won't get up.
- getting up should not come from the contortion of the spine. Instead the movement should be initiated from hips going forward direction and strong legs.
(I will stop here for moment - this is a back pain prevention that I checked for myself. Before I had some pain in lower back. Last week and this week I have experienced no pain at all.)
- the head should go last
- Uddiyana Bandha and Mula Bandha engaged
- heels inside and don't turn them out too much. (Years of ballet don't help here ;)
That's quite a listing!
:)
May I add something from myself... Don't get frustrated too quickly. Just be patient with yourself. I used to get really irritated when I can't do something right away. It's sort of pressure in my head telling me that if I don't do it NOW, the world will most certainly collapse. It really helps to remember that yoga is a lifelong practice, there is always another day when you can try again. Besides it is not a competition for anything, which is definitely hard to re-learn for a mind of a dancer and it's world of auditions and other stuff like that.
Marichyasana B problem & solution
So recently I've got some troubles in Marichyasana B, due to my hyper mobility in ankles, or that's at least what I've been told I have (years ago when I was in physical therapy for some minor injury, the therapist told me that if he would twist the ankle of a " normal person" like that, he would most certainly break it ;). Thought some other abnormal ankle owners might have the same issue.
So the problem is that when I put my leg in half lotus and then put my other foot on the ground, my feet unnaturally twist, creating pressure on my ankle joint. Today I learned about possible solution to this problem. When you do half lotus, the feet should not rest completely loose, because if it does, it will twist. Instead, when you do half lotus, flex you foot just a little, so that the heel points towards the hip crease. That might make a position a little harder to bind and lean forward, but at least is pain free.
Hello Pasasana
On Monday I've been given a first posture of the second series, Pasasana, which is definitely harder then it looks. It's a combination of balance, twist, and pretty difficult bind. In general, really challenging. Also the transition from the posture is hard. Have nothing else to say for now, other than it's been only couple of days that I've been doing it. It really does not look so hard in the picture ;) as with everything ! If all was so easy then where is all the fun and what's the point :) So I'm enjoying the challenge :)
That it for now, I think. Long enough. I congratulate anybody who made it till the end of this post. Hurray, good job :)
Keep practicing :)
Joanna
Friday, February 28, 2014
Wednesday, February 26, 2014
Me want but me can't!
Hi guys!
What's up?
Me want but me can't thats what's up.
My extreme kind if personality showing itself at its " brightest".
Do you know what I mean... Or wait....
Do you have any hobbies, activities, that you like to do? I'm sort of kind of person (what a nice compilation of words ;) that either does something wholeheartedly, or doesn't do it at all. This sort of attitude can have its positive aspects as well as it's downfalls.
Let's look at the positive for a second. If I feel passionately about something, whatever it is, at that case yoga, I'm all in. I mean AAAALLLLL in. No matter what I was doing before. No matter how late would I get up before. Doesn't matter. Now I wake up 10 minutes before the alarm clock rings and, believe me, it rings 5:50 am, every single day, except of weekends, when it rings a little later. I feel enthusiastic about every single time I get to practice, and I like to embrace whatever it brings.
Sometimes this embracing isn't all too comfy.
Like now.
I tried to work on my pushy attitude, and when I say pushy, I mean pushy to myself. That attitude provided me with some extra curricular yoga (or rather non- yoga, I shall say) activities like beating yourself up for not doing a posture well today (ididityesteraywhydoidontdoittodayaaaaaaaaaaa) for not being able to grasp something quicker then my body would like... Etc etc. I must say it this moments, i felt like true yoga happened. (I read this expression somewhere on one of the yoga forums and it just fits so well here). Just if i would know whats true yoga. Because last couple of days, i proved to myself that I know very little, that I'm just at the beginning of all the things that yoga is yet going to unfold.
Why do you I think true yoga happens there? Because in the moments when I can't do something, or feel frustrated over a posture, some sort of transformation happens. What would happen if everyone could do every single posture right away? I think it would be a shame. I think it would not only take "all the fun " out, and by fun I mean learning process, trying process, falling process. And maybe ever first and foremost, the frustration, and beating yourself up process. Now, who can tell me, they never beat themselves up? Even if it was a subconscious second somewhere in the darkest place of our minds. Even if it was something you consciously ignored. Why do I think it is of value? Because once the challenge is presented by the mind, the mind is the one blocking entire process. Once the blockage is identified, one can start working in removing it! How cheerful?
Yes, but actually, how hard, to work on that frustration. That attitude towards yourself, that thinking, that came "out of nowhere", that you simply CAN'T do something.
For me it was all the matter if letting go. Of not tensing everything up. And some postures came exactly at the moment I was able to let go of doing it perfectly.
Well, now I believe that once you master that on your mat, you can bring it "to life".
It's easier piece of information than only a theory, because it's already processed in some ways. That's why I call it true yoga, because it causes a transformation that is not merely physical, but internal, if not spiritual.
In the midst of all that, it does help to have a good teacher, and I've been lucky enough to finally find one that's really good. It took a lot of time and juggling around yoga studios and different styles if yoga, both in US and in Poland.
So what happened today? I'm currently working though some serious frustration. Everybody who knows me is aware that when I do nothing I go bananas. I just can't bear having one on one date with my mind! That's why the period of me being ill or sick is a much dreaded time if my existence on this earth. Now, I've been deprived of yoga yesterday. In the evening I felt good already, so I decided to play it by ear and see how I feel in the morning, and then maybe go.
Now, a decision to not go to yoga because I'm sick, seems easy. But not to me, no no no. ;) I mean it's logical right. Your body tells you rest, and you rest. As the information from body is straight and easy to read out, the only thing that my mind offers in that kind of situation is never ending chatter of self-defying thoughts.
My mind wants me to do stuff at all times. It doesn't care how do I feel any given day but it orders me to do, and do and do. Moreover, it says, that if I don't do, I'm most likely a failure. So here goes the downfall of my overenthusiastic nature.
Today was a lesson also. I got up, feeling alright. I decided on taking a medication that helped me yesterday on an empty stomach which was a BAD idea. When I went out of a house, I felt immediately sick. I could have gone back right away. But no, my mind is telling me I have to go. So I go :) I almost throw up in the bus. So I made it to the yoga studio and back in less then 50 minutes, obviously not doing a class, being sick to my stomach.
My mind already asks me if my body will feel better tomorrow. My body said it doesn't know, probably yes, but cannot promise anything.
So my mind said it will wait. Although it's second day of no yoga.
Or am I doing some yoga by accepting this?
;)
What's up?
Me want but me can't thats what's up.
My extreme kind if personality showing itself at its " brightest".
Do you know what I mean... Or wait....
Do you have any hobbies, activities, that you like to do? I'm sort of kind of person (what a nice compilation of words ;) that either does something wholeheartedly, or doesn't do it at all. This sort of attitude can have its positive aspects as well as it's downfalls.
Let's look at the positive for a second. If I feel passionately about something, whatever it is, at that case yoga, I'm all in. I mean AAAALLLLL in. No matter what I was doing before. No matter how late would I get up before. Doesn't matter. Now I wake up 10 minutes before the alarm clock rings and, believe me, it rings 5:50 am, every single day, except of weekends, when it rings a little later. I feel enthusiastic about every single time I get to practice, and I like to embrace whatever it brings.
Sometimes this embracing isn't all too comfy.
Like now.
I tried to work on my pushy attitude, and when I say pushy, I mean pushy to myself. That attitude provided me with some extra curricular yoga (or rather non- yoga, I shall say) activities like beating yourself up for not doing a posture well today (ididityesteraywhydoidontdoittodayaaaaaaaaaaa) for not being able to grasp something quicker then my body would like... Etc etc. I must say it this moments, i felt like true yoga happened. (I read this expression somewhere on one of the yoga forums and it just fits so well here). Just if i would know whats true yoga. Because last couple of days, i proved to myself that I know very little, that I'm just at the beginning of all the things that yoga is yet going to unfold.
Why do you I think true yoga happens there? Because in the moments when I can't do something, or feel frustrated over a posture, some sort of transformation happens. What would happen if everyone could do every single posture right away? I think it would be a shame. I think it would not only take "all the fun " out, and by fun I mean learning process, trying process, falling process. And maybe ever first and foremost, the frustration, and beating yourself up process. Now, who can tell me, they never beat themselves up? Even if it was a subconscious second somewhere in the darkest place of our minds. Even if it was something you consciously ignored. Why do I think it is of value? Because once the challenge is presented by the mind, the mind is the one blocking entire process. Once the blockage is identified, one can start working in removing it! How cheerful?
Yes, but actually, how hard, to work on that frustration. That attitude towards yourself, that thinking, that came "out of nowhere", that you simply CAN'T do something.
For me it was all the matter if letting go. Of not tensing everything up. And some postures came exactly at the moment I was able to let go of doing it perfectly.
Well, now I believe that once you master that on your mat, you can bring it "to life".
It's easier piece of information than only a theory, because it's already processed in some ways. That's why I call it true yoga, because it causes a transformation that is not merely physical, but internal, if not spiritual.
In the midst of all that, it does help to have a good teacher, and I've been lucky enough to finally find one that's really good. It took a lot of time and juggling around yoga studios and different styles if yoga, both in US and in Poland.
So what happened today? I'm currently working though some serious frustration. Everybody who knows me is aware that when I do nothing I go bananas. I just can't bear having one on one date with my mind! That's why the period of me being ill or sick is a much dreaded time if my existence on this earth. Now, I've been deprived of yoga yesterday. In the evening I felt good already, so I decided to play it by ear and see how I feel in the morning, and then maybe go.
Now, a decision to not go to yoga because I'm sick, seems easy. But not to me, no no no. ;) I mean it's logical right. Your body tells you rest, and you rest. As the information from body is straight and easy to read out, the only thing that my mind offers in that kind of situation is never ending chatter of self-defying thoughts.
My mind wants me to do stuff at all times. It doesn't care how do I feel any given day but it orders me to do, and do and do. Moreover, it says, that if I don't do, I'm most likely a failure. So here goes the downfall of my overenthusiastic nature.
Today was a lesson also. I got up, feeling alright. I decided on taking a medication that helped me yesterday on an empty stomach which was a BAD idea. When I went out of a house, I felt immediately sick. I could have gone back right away. But no, my mind is telling me I have to go. So I go :) I almost throw up in the bus. So I made it to the yoga studio and back in less then 50 minutes, obviously not doing a class, being sick to my stomach.
My mind already asks me if my body will feel better tomorrow. My body said it doesn't know, probably yes, but cannot promise anything.
So my mind said it will wait. Although it's second day of no yoga.
Or am I doing some yoga by accepting this?
;)
Sunday, February 23, 2014
What's happening now?
Tranquillity
Equanimity
Non-worring
Less talking
More listening
Not thinking about past or future
Being in now.
Just simply being,
Smiling more often
Looking at the things the way they are
Not letting the mind produce too many judgements
Cultivating compassion towards others.
Also towards myself
Eliminating self-defeating thoughts
Or, If they come, just letting them be and pass
Being glad about how things are now
Slowing down
Being grateful for big things and the small things
More peace or just the right amount of peace
And if it doesn't come, well, let's be present if it does
Letting go of expectations
Letting go if peconcived notions
About myself, others, and everything that's happening.
Equanimity
Non-worring
Less talking
More listening
Not thinking about past or future
Being in now.
Just simply being,
Smiling more often
Looking at the things the way they are
Not letting the mind produce too many judgements
Cultivating compassion towards others.
Also towards myself
Eliminating self-defeating thoughts
Or, If they come, just letting them be and pass
Being glad about how things are now
Slowing down
Being grateful for big things and the small things
More peace or just the right amount of peace
And if it doesn't come, well, let's be present if it does
Letting go of expectations
Letting go if peconcived notions
About myself, others, and everything that's happening.
Monday, February 17, 2014
Good laugh a day...
...keeps a doctor away ;)
Today I thought I will share some if the stupidest yet MAYBE funny ideas that I wrote down during my restful moonday. I rolled all day in bed, tried to rest and I also slept around 13 hours. BTW Remember guys, these are just jokes and I do take my practice seriously. Sometimes even too seriously...soooo.... I just sometimes can't help myself ;) Especially on a day like yesterday, when I'm quite tired, or day like today, when I'm quite frustrated with myself (will I ever get up from this Urdhva Dhanurasana, huh ? ;) Maybe there are some other people in need of a laugh, I give you 14 options, maybe at least one will work for you ;)
14 signs of tired yogi
1) She feel asleep while she tried to lift up after Supta Kurmasana.
2) The class hadn't started yet and she is already doing the closing postures.
3) She wanted to untie her shoes in the elevator but decided he is to tired to bend over.
4)She feel asleep on her nose when she tired to decide herself and jump back from Bakasana for too long. Even more importantly she did not notice when exactly did the nose plant happened.
5) She was ok with practicing without mat today, because she could not reach to the highest shelf.
6) She stayed for..... a lot of breaths in Bujapidasana. When she went up, she was the only one in the room.
7) She decided she will sleep in the dressing room today, so that she can sleep one hour more tomorrow.
8) A backpack with 2 pieces of clothing and light towel is too much to handle.
9) She ordered carrot juice and accidentally got beet root but she didn't notice.
10) She fell asleep in 6:45 bus and woke up the same time next day and didn't notice and/or mind.
11) She got herself into Supta Kurmasana, or any other position that required legs behind the head and didn't notice.
12) She did a drop back on inhale (true story!)
13) She forgot to stop Ujjayi breath and continued like that throughout the day.
14) She claimed that the extreme wavering movement of her legs in headstand is caused by equally extreme ocean tides.
BTW I have to excuse for not writing very often, I had some hectic time at work, and also so many things piled up that I had no idea what to write about first. And then I ended up too tired to even move my little finger.
Update is coming soon!
Stay inspired,
Joanna
Today I thought I will share some if the stupidest yet MAYBE funny ideas that I wrote down during my restful moonday. I rolled all day in bed, tried to rest and I also slept around 13 hours. BTW Remember guys, these are just jokes and I do take my practice seriously. Sometimes even too seriously...soooo.... I just sometimes can't help myself ;) Especially on a day like yesterday, when I'm quite tired, or day like today, when I'm quite frustrated with myself (will I ever get up from this Urdhva Dhanurasana, huh ? ;) Maybe there are some other people in need of a laugh, I give you 14 options, maybe at least one will work for you ;)
14 signs of tired yogi
1) She feel asleep while she tried to lift up after Supta Kurmasana.
2) The class hadn't started yet and she is already doing the closing postures.
3) She wanted to untie her shoes in the elevator but decided he is to tired to bend over.
4)She feel asleep on her nose when she tired to decide herself and jump back from Bakasana for too long. Even more importantly she did not notice when exactly did the nose plant happened.
5) She was ok with practicing without mat today, because she could not reach to the highest shelf.
6) She stayed for..... a lot of breaths in Bujapidasana. When she went up, she was the only one in the room.
7) She decided she will sleep in the dressing room today, so that she can sleep one hour more tomorrow.
8) A backpack with 2 pieces of clothing and light towel is too much to handle.
9) She ordered carrot juice and accidentally got beet root but she didn't notice.
10) She fell asleep in 6:45 bus and woke up the same time next day and didn't notice and/or mind.
11) She got herself into Supta Kurmasana, or any other position that required legs behind the head and didn't notice.
12) She did a drop back on inhale (true story!)
13) She forgot to stop Ujjayi breath and continued like that throughout the day.
14) She claimed that the extreme wavering movement of her legs in headstand is caused by equally extreme ocean tides.
BTW I have to excuse for not writing very often, I had some hectic time at work, and also so many things piled up that I had no idea what to write about first. And then I ended up too tired to even move my little finger.
Update is coming soon!
Stay inspired,
Joanna
Sunday, February 2, 2014
New challenges
Welcome in February! Hope everyone is enjoying the cold and snow :)
If we talk about challenges this week, the first challenge must be going out at 6 am into -15 degrees C snowstorm. :) It's actually quite fun, you feel so proud once you walk yourself to the bus stop, and the bus arrives, and you feel like "wow, I made it, I'm in a bus :D"
So this week, was raining new challenges on me, especially the transitions between the postures. The new teacher came in this week for Mysore practice, and I must say she is really really good, meaning, gives really good pieces of advice that are easy to digest.
So the first thing that I was challenged (and still am :) with was exit from Bujapidasana. You have to take your legs around into, what I like to call "sorta" Bakasana, and that is challenge itself. Once you get your legs there, you have to try to jump back to Chaturanga. First day I just fell on my butt, yesterday I managed to jump but I fell on my knees. Today I feel on my feet, even a little further back, so I consider it a little progress. ;)Its so hard ! In last post I laughted on how this impossible and now I attempt to do this. Maybe one day. ;) Maybe next life. Life is funny.
Another challenge was to lift up after Supta Kurmasana, straighten the legs and do something like Tittibhasana for a second. I only did that once, for a very short time but I try every day. :)
This week I've been slowly "let off the leash " with backbends, until now I do them unassisted. 3 times down and three times up. At first I was really scared to drop back by myself. But the teacher did it like really slow transition from being all assisted to being not assisted, that I'm not scared now. It's also really helps to say the steps in your head, it calms the mind, and gives better grasp of what you actually doing. I always say to myself " Inhale lift up, exhale hips forward head back, bend the knees, straighten arms" and before I know, I'm down.
What definitely doesn't help when going down by yourself is freaking out of any sorts, and saying in your head "OMG I'm falling, OMG I'm falling" :D (I tried, believe me it doesn't work).
Then when I get up, it's a little harder for me. You have to swing to your arms, and also believe that you will get up. Another problem that the teacher pointed out was that I go too much with my head, I should relax it more. The other thing that I'm working on, is planting the feet, cause when I get up, I sometimes walk forward.
To top of all the challenges this week, sort of put the cheery on top of this week, :D
another teacher asked me today to to the handstand. So I tried. I managed to catch the balance by the wall, but it is really hard to kick the leg up, you have to have very strong core and stable shoulders. It was fun to try though ;)
Maybe one of the biggest challenges would be to not beat yourself up if something doesn't work today. It's sometimes like that: you try to do something new and one day it works, and the other day it doesn't. I was surprised how quickly I was able to move on if something didn't work any given day and just go forward with the practice. My dance spirit and my perfectionism would
usually say this " Oh you cannot do it, oh you are a failure" Lalala. Bye bye, not anymore :)
To understand that it's really hard. That you don't have to be perfect, that you don't have to do everything the same each given day. The days are never the same and so the practice will never be. That's the beauty of life really, how boring would it be if every day was all the same?
After this week I had a really good feeling. I felt grateful and peaceful, inspired, more trusting to myself, more willing to surrender to the journey and to embrace whatever it brings. :)
I hope you guys have a good week of practice!
Enjoy!
Joanna
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