Wednesday, March 30, 2011

Quote for Today - Persistent Practice

Just knowing about yoga is not going to give relief from
sorrows, anxieties & depression

Daily persistent practice alone makes
you face the turmoil of life.

-B.K.S. Iyengar

Sunday, March 27, 2011

The Difference Between Action and Motion

Mr. Iyengar says, "Yoga is the science of action, not the science of motion."

At first glace you might say, is action and motion not the same thing?  At least this is what I thought.
But upon reflection I came to understand this sentence. 
An action is an act that one consciously wills, either physical or mental.  Motion on the other hand is any movement or change in position or place that is not necessarily done consciously.

Mr. Iyengar says, "Action is movement with intelligence."

We can create all sorts of motions everyday.  The subconscious lifting of our hands to our mouths to eat something in front of us and then not remember eating it.  The movement of the breath even when we are not paying attention to it. 

But, action on the other hand requires us to consciously put awareness into the movement. We are aware we are putting something into our mouths and conscious of the texture and taste.  We are paying attention to the breath, how it is moving in our bodies and actively participating in its movement through the practice of Pranayama.

Mr. Iyengar says, "To live in the moment and not in the movement of moment."
This is Yoga!

The statement in Light on Pranayama that says  - "knowledge without action and action without knowledge do not help man.  They must be intermingled.", begins to make more sense.
If we have knowledge, but don't put it into action, it is fruitless and if we have action with no knowledge of why, it is fruitless.

Mr. Iyengar says - "Take action, no mater how small"

Mr.Iyengar did not become the yoga master he is overnight!  He has dedicated over 75 years to his yoga practice.  It is only through our many small actions that we can perceive that larger ones may happen. 

Lord Krisna  says in the Bhagavad Gita, "Yoga is skillfulness in action."

As Mr. Iyengar explains in Light on Astanga Yoga, skillful action is an action that is performed with skillful intelligence.  He says every action yields fruit, yet it is the selfish motive behind the action that we must avoid.  He says that one should not expect or accept any reward or fruit of his action.  When this is done the action already ends with fruits!  That does not mean we are to do an action without aim, but without ambition for the self.

To end a quote from Ernest Hemingway - "Never mistake motion for action". 

We too often can have the appearance of action, when really we are "just going through the motions".
I hope you can bring more action to your everyday and your every matter how small.

Pamela Nelson

Wednesday, March 23, 2011

Aims of Yoga

I read this line somewhere.  Sorry, can't place where at the moment, but it said:

"Yoga aims at attending to the blockages and obstructions in the system to improve function."

Yoga therapy is about 90% waste removal.  This is true not only in the physical sense, but also in the emotional sense. 
We often look at things as, "What can/will I get out of this?” instead of wondering, "What can/will I let go of?"
We cleanse ourselves physically with the yoga asanas and pranayama, and mentally with the yamas and niyamas.  We reach a new level of clarity both in body and mind.  As we learn to listen to ourselves we then are ready to let go of our negative tendencies and come into our true selves.

To quote George Eliot, "It's never too late to be what you might have been."

Pamela Nelson

Monday, March 21, 2011

Yamas and Niyamas - Week 10 - Isvara Pranidhana

Sutras II.40-II.45 describes the effects of practicing the five niyamas.  They are the internal disciplines or individual rules of conduct.  They are the positive and help one to follow the yamas.  If one is disciplined in niyama it will be easy to follow yama.

As we come to the last week of the Winter Yoga Session, we also arrive at the last of the Niyamas.
This is not the end of our journey though.  Our yoga practice is not a linear journey.  Like the body, where all the systems must work together to complete the whole, the same is true of Astanga Yoga - the eight limbs.  They need to all be integrated. 

Y.S.II.45 samadhisiddhih Isvarapranidhanat
Surrender to God brings perfection in samadhi.

Isvara pranidhana is the study of the scriptures and surrender to God.  In Light on Life, Mr. Iyengar says Isvara means God in the universal, comprehensive sense.  It is Divinity in a general and nondenominational sense.  We surrender our ego through meditation and devotion.

B.K.S. Iyengar says in Light on the Yoga Sutras of Patanjali, that when one surrenders to God through intelligence then the sadhaka is released from the bondage of earthly desires.  This is done by stilling the body and mind so one can reach pure awareness.  When we let life happen and not control it one can attains real pure awareness.

Judith Lasater, in Living Yoga, translates the fifth niyama as "giving up the fruits of all practice to God."  We do the best we can and then we let go of any attachments we have to our actions and the outcome of our actions.  Then we can live in the present moment.

As I understand it, Isvara Prandihana does not mean doing what we think God wants us to do.  It is following the yamas and niyamas and then surrendering ourselves, our ego so that our individual self can merge with our Universal Self. 

Pamela Nelson

Celebrate Spring Equinox - Find Equanimity in your Body, Mind and Breath

According to most calendars Spring officially arrived March 20th.  This time of year marks the Vernal Equinox.  Having studied Geography these things always tend to interest me.  How the earth moves around the sun, the tilt of the earth on the axis, etc.  So the Vernal equinox marks the time of year when the day and night are each about 12 hours long, they are equal.  The sun crosses the celestial equator going northward, rising exactly due east and setting exactly due west.

This is a time to celebrate the beginning of new life and growth on the earth.  The earth renewing itself.  I know here in Saskatchewan we might be wondering if spring is really coming with all this snow, but I'm sure we have all noticed the increase in birds to the feeders, more little critters out to explore and the thoughts of what seeds to order. (although I am probably behind in this and should have ordered months ago!)

Take time to cherish this earth that is trying hard to provide us with so much, trying hard to compensate when we maybe have not been so kind in practicing aparigraha, non greed.

In your asana practice, celebrate the new energy spring brings but try to find equanimity in the pose.  The place for you where stability and mobility are equal.  The spot where the effort to perform the pose become effortless.  The place where your body, mind and breath are equal.

Pamela Nelson

Sunday, March 20, 2011

Quote for Today - On Giving

"Giving does not impoverish and with holding does not enrich."

                                                                                  -B.K.S. Iyengar

Pamela Nelson

Friday, March 18, 2011

Upcoming Event - Mother's Day of Yoga

Mother's Day of Yoga - not just for mother's, it is to celebrate Mother Earth!
But a good way to remind you - Mother's Day is Coming!  Gift Certificates available.

When: Saturday, May 14th, 2011

Where: Pam's Yoga Studio - Christopher Lake, Sk.


Cost: $80/person (includes organic lunch and snacks)

Facilitator: Pamela Nelson

Registration and Payment requested April 16th, 2011

Your Day will include:
*Vigorous and Restorative Yoga Classes and Pranayama classes
*Short study on the Yoga Sutras of Patanjali and Intro to chanting
*Organic (or as close to as possible) lunch and snacks
*teas and juice
*personal reflection time

Limit 5 participants
To register or  for more information please call

BooK Your Own   "Day of Yoga" - Summer, Spring, Fall or Winter

Tailor your "Day" how you would like from my home studio in Christopher Lake, Sk. or elsewhere!

Many options available:
A few may be - an all day retreat, including lunch, sauna and yoga sessions - vigorous, restorative and pranayama
2-3 hour class with or without lunch/snacks and possibly a sauna or lovely walk in nature.

Limit of 5 participants/Yoga Day at my home studio.

Contact me for more information, availability and pricing!

Thursday, March 17, 2011

Quote for Today - On Yoga

From Visnu Purana by Sri Vyasa

Yoga is the teacher of yoga;
Yoga is to be understood through yoga. 
So live in yoga to realize yoga;
Comprehend yoga through yoga;
He who is free from distractions enjoys yoga through yoga.

This is found on page 9 of Light on the Yoga Sutras of Patanjali by B.K.S. Iyengar.

Pamela Nelson

Monday, March 14, 2011

Yamas and Niyamas - Week 9 - Svadhyaya

Sutras II.40-II.45 describes the effects of practicing the five niyamas.  They are the internal disciplines or individual rules of conduct.  They are the positive and help one to follow the yamas.  If one is disciplined in niyama it will be easy to follow yama.

II.44  svadhyayat istadevata samprayogah
Self-study leads towards the realization of God or communion with one's desired deity.

Sva - self, the soul
dhyaya - study or meditation (see the word dhyana in there - another of the eight limbs of yoga), so actively meditation on the nature of the Self.

Svadhyaya - self study, reading and studying the scriptures and then putting them into practice in your own life, keeping yourself aware.

Yoga is the study of the self.  This study takes place from the skin inward to the inner sheaths and from the inner sheaths outward to the skin.  Intelligence, brought about by the practice of asana and pranayama acts to connect the awareness of the body with the core and the core with the body.

In the bigger picture of the world the importance of self-study is not lost.  When we know ourselves we can see and acknowledge oneness with the rest of the universe.  We can see that spark of divinity not only in ourselves but in all that surrounds us.  We know, with a deep knowledge down to our core that we are not separate. As Erich Schiffmann says in Moving into Stillness,
We are never not a part of the whole, never not at odds with the universe, and contrary to appearances, there are no enemies.  Therefore, we need not fear each other.
The study of the self is not easy though, we worry about what we might find out about ourselves.  Through svadhaya we gain more information.  With more information we can see that underneath our fear is goodness.  Erich Schiffmann says, " earth is school, and the main thing to learn is who you are." 

This is a mantra I say to myself and that I use to home school my kids..
Earth is School
and the main thing to learn is

Who You Are

When we know who we are, we know where we came from and where we are going. Truth.

Enjoy the school of life!

Pamela Nelson

Friday, March 11, 2011

An Ordinary Dandelion

The common dandelion has been a great teacher for me. From the dandelion I was reminded about the importance of imagination and received new lessons on compassion, friendship, prejudice and trust. 

These lessons began with my daughter Hannah, who was only two at that time.  She loved dandelions.  When spring and summer arrived you could tell where Hannah had been in our little village.  Our daily trek from the house to the post-office or beach became a struggle to find enough dandelions to hold in her little hands.  

Most mornings before we did anything else I would have to open the door and let her out into the yard to find a few dandelions (daisies will do if we are out of dandelions).  Once in the house the flowers would be picked apart petal by petal into a big pile or become little playmates for the morning.  By the end of the summer I became as good at picking out the stragglers as her and would point them out just to see her eyes light up and hear her say “Look mommy, a flower, I found one!”  It’s quite amazing how well these little flowers hold up clasped in sticky, small palms.  
Hannah would look quite comical with her face spotted yellow from the pollen that she had rubbed over her eyes, nose, mouth and her favorite spot – her chin.  Her fingers are yellow most of the summer and my carpet often looks like a birds nest.  At first I didn’t know what to do, becoming annoyed with the constant vacuuming. 

That is when this ordinary flower became my teacher. 

My first lesson was patience, because you can’t hurry a child who is strolling down the street, enjoying life and stopping, especially at first bloom to smell the dandelions. 

 Lesson two was trust, for Hannah would put enormous trust in me to hang onto her dandelions when the swings or beach called out and if I lost even one she would know and being blamed by a two year old for losing her treasure is a very guilt ridden ride.

Lesson three was imagination because enough said, to a child a dandelion is never just a dandelion. 

Lesson four was friendship.  Hannah met and made many friends with her yellow mustache, in fact she converted a large number of children to join her in her picking crusade.

Last but not least though is that kids are not prejudiced, they ARE taught to be that way.  I do not know how may times I heard people tell Hannah what ugly flowers dandelions are and that they are just weeds and should be killed, after she had happily shown them her beautiful flowers.

Once in awhile I will cache a glimpse of a dried dandelion in a corner behind a door, under a couch or stuck in a Lego.  Now I just leave them there, for the memories they bring back are much sweeter than arguing over a messy carpet.

So the next time you see some bright, yellow dandelions giving color to a summer’s day, please don’t say they are ugly for it is in the spirit of the ordinary that we see the extraordinary.

Pamela Nelson

Monday, March 7, 2011

Reminder of Santosa - contentment

In week 7 of this yoga session I wrote a bit about santosa - contentment, and how we need to cultivate this contentment internally.  If we rely only on external factors to determine if we are happy or not..we most likely will find that we are always looking for the next best thing.

I am not sure if you have read the book "Walk Two Moons", by Sharon Creech.  It was the 1995 John Newbery Medal Winner.  I home school my kids so I am re-reading the book again.  In the book a little girl is being sent mysterious messages. It is one of these messages that made me think again about santosa this week.
You can't keep the birds of sadness from flying over your head, but you can keep them from nesting in your hair.
This is life.  There is sadness all around us and the tendency is to avoid the present moment, especially if there is sadness and fill our days with distractions.  But, when we have cultivated that inner contentment, as Mr.Iyengar has said, "We can find comfort, even in our discomfort."

Sunday, March 6, 2011

Yamas and Niyamas - Week 8 - Tapas

Sutras II.40-II.45 describes the effects of practicing the five niyamas.  They are the internal disciplines or individual rules of conduct.  They are the positive and help one to follow the yamas.  If one is disciplined in niyama it will be easy to follow yama.
II.43  kaya indriya siddhih asuddhiksayat tapasah

Self-discipline (tapas) burns away impurities and kindles the sparks of divinity.

The sanskrit word "tap" means "to burn".

Tapas is self discipline, it is that burning desire to achieve a goal and to have the intense discipline or consistency to bring out the true self, free from attachments.

Tapas is not to be mistaken though as just doing something difficult.  We can labor through many difficult things in our lives, but if we bring our ego or pride into it, or complain endlessly about it, it is no longer tapas.
True tapas as Mr. Iyengar says destroys all impurities which balances the body, mind and senses so consciousness functions freely.  When one has self discipline with themselves they learn to have compassion and forgiveness for others. 

Mr.Iyengar says that tapas, this sustained practice, corresponds to pratyahara (withdrawal of the senses).  It is the hinge between the outer and inner aspects of yoga. 

Tapas is the study and practice of yoga with devotional attention to God.

Pamela Nelson

Wednesday, March 2, 2011

Yoga for Backache

This is a general practice to help relieve backache.  Please check with your doctor before starting a yoga practice.  Many of these poses can also be used in your morning routine.

Adho Mukha Dandasana - rope wall (1 minute x 2)
I am using a yoga wall.  If you have something to hang from safely this pose is nice to lengthen the spine. 
Seated Bharadvajasana - (30-60 seconds x 2)
Sit on the side of a chair, with feet hip width apart and parallel to each other.  Make sure sit bones are even on the chair seat.  Press into the feet and sit bones and inhale lengthening the spine up. I have placed a block between the knees to keep the thighs parallel.  Exhale and begin to turn from the lower back towards the seat back.  On the next exhalation turn from the mid-back, then turn the shoulders and head to look behind you.  Inhale and exhale, returning to a forward position.  Swing legs around to the other side and repeat.
Utthita Marichyasana - ( 30-60 seconds x 2)
Place chair or stool about a foot from the wall.  Stand in Tadasana (Mountain Pose) facing the chair.  Place the foot closest to the wall on the chair.  Press into both feet.  Keep the standing leg firm and press the thighbone back.  Lengthen the side body evenly and lift the chest.  Inhale and then exhaling turn towards the wall from the lower back.  Bring the hands to the wall to help rotate the spine.  Keep the hips from moving and just keep gently rotating the spine up from the tailbone to the shoulders and head.  Exhale to release and repeat on other leg.
Utthita Hasta Padangusthasana - facing forward - (1 minute/side x 2)
Stand in Tadasana a legs length from the wall.  I am using the straps of a yoga wall to hang onto.  If you have a way to hang on to a strap higher up, it helps to keep the spine long and chest lifting.  Otherwise, use a strap around the foot, as in the pose below.  Keeping the hips square press into both feet.  Roll the outer thighs inward, draw the tailbone in and up the spine and keep the shoulders rolling back and down with the collarbones broadening out towards the outer tips of the shoulders.
Utthita Hasta Padangusthasana - facing forward
Use chair with or without height if bringing foot to wall is difficult
Use same instructions as above, just using a chair/stool/table/counter for height.
Utthita Trikonasana - (30-60 seconds/side x 2)
I am doing Triangle pose at the wall.  This helps support the back body.  I have given some instructions for this pose in my blog in the pose of the month for October 2010.
Ardha Chandrasana (30-60 seconds/side x 2)
These are general instructions. Place length of mat at the wall with a block at the back right side.  Stand in Tadasana (mountain pose) facing out about 1/2 foot from the wall.  Step the feet about 4 feet apart.  Turn the left foot in about 30 degrees and the right leg rotates out 90 degrees.  As you bend the front knee, step the back foot in slightly and bring front hand onto the block about a foot in front of your right foot and then simultaneously lift straighten the front leg and lift the back leg up. Roll the top shoulder up, extend the top arm and use the wall for support and alignment.  The top leg is parallel to the floor. Both legs are straight and active.  To come out, bend the front knee and slowly come back down.  Step back to Tadasana and repeat on the other side.
Parivrtta Trikonasana - with chair - (30-60 seconds/side x 2)
Stand in Tadasana.  Step the left foot forward and then adjust the back foot further back so that the feet are about 3 feet apart. The back toes are turned out slightly.  Bring the chair to the left hip. Press into both feet, keep the hips facing forward and roll outer thighs inwards.  Inhale and lengthen the spine.  As you exhale begin to revolve the torso towards the chair.  Place the left hand on the chair back and the right hand on the chair seat.  Use the chair for support and to help lengthen and turn the upper body. Roll the bottom ribs up towards the top ribs and roll the top shoulder back.  Try to keep the back of the head, back and tailbone in line.  Move the right hand down the chair leg if you can without hunching the back.  Press the floor firmly with the feet and inhale to come up.  Repeat on other side.
Urdhva Mukha Svanasana - with chair - (30-60 seconds x 2)
Place chair securely on a sticky mat or with chair at the wall so it will not slip.  Stand behind the chair and place hands on chair back.  Rest hip bones on chair back and move feet back.  Keep legs firm, with thighs pressing back, outer thighs rolling inward.  As hips release forward, draw the tailbone in and up the spine.  Keep the spine long, arms straight and shoulders rolling back and down with chest open.  Inhale and exhale stepping in carefully towards chair.
Ardha Supta Pavanmuktasana - (30-60 seconds/side x 2)
Lie flat on back.  Bend left knee to chest by softening abdomen and deepen the hip crease.  You can hold the shin or if knee issue hold the back of the thigh.  Press the straight leg to the floor and extend out the heel.  Release the lower back to the floor and keep the shoulders and neck relaxed and chest open.  Repeat on other side.
Supta Padangusthasana I - (1-2 minutes/side x 2)
Lie flat on back. Bend right knee and place strap around right foot.  Hold strap with right or left hand and extend leg up pressing sole of foot towards ceiling.  Lengthen through the back of both legs.  Press both thigh bones back and engage the thigh muscles.  Outer thighs roll in slightly.  Keep the shoulders relaxed, chest open with collarbones drawing out towards the outer tips of the shoulders.  Release strap and press foot back up towards ceiling.  Then exhale and slowly lower leg back to floor keep leg straight.  Repeat on other side.
Supta Pavanmuktasana - (60-90 seconds)
Lie flat on back.  Bend both knees and hug to chest.  Soften abdomen and deepen the hip crease area.  Release the lower back to the floor and keep the face, neck and shoulder area relaxed.
Ardha Matsyendrasana - at wall - (30-60 seconds/side x 2)
Place block about 1/2 foot from wall.  Sit on block with right hip near the wall and legs extended out in Dandasana (Staff Pose).  Bring the the foot to the outside of the right hip and step the right foot over the left leg. Press right foot firmly into the floor.  Inhale, descend the sit bones and lengthen the spine up.  Exhale and begin to turn from the lower back towards the wall.  Bring the hands to the wall to help turn and lengthen the spine. Keep revolving up the spine to look over the right shoulder.  Stay for a few breaths.  Exhale and return to Dandasana.  Repeat on other side.
Parsva Pavanmuktasna - (1-2 minutes/side x 2)
Place two chairs side by side.  Sit on one chair and place a bolster on the other.  Trying to keep the hips facing forward, rotate the torso lying the abdomen down first then the chest and head.  Rest on one cheek and then turn head to other cheek.  Repeat turning to opposite side.
Pavanmuktasana - (5 minutes)
Place two chairs facing each.  Sit on one chair and place one or two bolsters on the opposite chair.  Draw the bolster in as close as you can to your inner thighs.  Inhale, press into the feet, descend the sit bones and lengthen the spine.  As you exhale lower the abdomen first, then the chest and then turn head one direction and rest and then the other direction.  Use the breath to help release and soften the back.  To come out, inhale and press the feet into the floor and the hands onto the thighs.  Come up with a long spine.
Urdhva Prasarita Padasana - at wall - (5 minutes)
With legs moving up the wall, buttocks close the the wall and back flat on the floor, extend the arms up overhead.  Draw the lower back to the floor and bring the lower tips of the shoulder blades into the back.  As the arms extend overhead press them firmly into the floor and keep the shoulders moving away from the ears.  Press the legs into the wall and roll the outer thighs in slightly.  Engage the quadriceps/thigh muscles and lengthen through the back of the legs.  To come out roll to the right side and press the floor to come up.
Jathara Parivartanasana - with knees bent - (from side to side several times)
Lie flat on back and draw knees up to chest.  Open arms out to the sides.  Inhale and as exhale drop knees over the the right side.  Allow abdomen to soften as knees move down and try to keep shoulders on floor and chest open.  Keep the throat and eyes soft.  Inhale and bring knees back up and repeat on other side.
Savasana wih chair - (10 minutes)
Lie flat on back a slight distance from chair.  Place flesh of calves on chair seat.  Move the flesh of buttocks away from you to lengthen the lower back. Keep chest open with outer tips of shoulders dropping to floor. Soften the muscles of the face and throat and keeps eyes gently closed looking down to the heart centre.

Pamela Nelson

Tuesday, March 1, 2011

March - Pose of the Month - Adho Mukha Svanasana

This pose can help remove fatigue by staying a bit longer in the pose.  This pose is a good alternative to Sirsasana (headstand), if nervous to do that pose.  With the head lowered, healthy blood is brought to the brain without strain on the heart.  The brain cells are invigorated.
I have shown a few variations of this pose.  The first version is a more restful pose over a chair.  The others are variations using blocks to either support the hands, heels or head.  
Traditionally this pose begins lying on the floor and then pressing back into Downward Facing Dog.  I have described by starting on hands and knees.  You can also get into this pose by stepping back from Uttanasana (Standing forward bend).

Adho Mukha Svanasana - over chair - This is a nice passive pose for when feeling very tired.
Place a folded yoga mat, towel or blanket over the back of the chair for padding if needed. 
Lean over the chair, so the top of the chair in at your hip crease.  Depending on your height you may need to stand on blocks.
Keep back and torso lengthening as in full pose.  You can either stretch arms out, as in picture and rest forehead on chair seat, or you can hold elbows and place your head on your forearms.
Legs can be kept straight, as in picture or bent.
Stay in pose for as long as you like, allowing the back muscles to release and soften.

Adho Mukha Svanasana - with hands on chair
This variation takes alot of the pressure off the wrists and shoulders and allows the spine and back of the legs to lengthen.  It is good if you have very stiff shoulders too.
Place hands on chair and step back with feet hip width apart and parallel.  Press the hands into the chair, lengthen the torso.  Keep the kneecaps lifting and thighbones pressing back.  Try to keep the tailbone in line with the back of the heels.

Adho Mukha Svanasana - hands into wall and heels supported
Begin on hands and knees, with hands shoulder width apart and knees hip width apart.  Press thumb and pointer finger into wall.  This pressure against wall helps to bring action to arms and shoulders.  Move the inner edges of the shoulder blades into your back and away from your neck.  Press the elbows towards each other.
Inhale and lift outer hips up, fully extending your arms and torso.  Press thighs back, lifting kneecaps up, roll thighs inwards and press heels into blocks.  The blocks help if you cannot reach heels to floor.  Stretch the back of the thighs towards the heels.  Release the head between the shoulders so the neck muscles can completely relax.
To come out...exhale, coming back onto hands and knees.

Practice in the same way as the pose above, but press hands firmly into blocks.  Here blocks are being used instead of the wall to take pressure off of the shoulders.
In this variation the heels are lifted up onto blocks, but the hands are pressing firmly into the floor.  The actions needed to do this pose are the same as described above. Press hands firmly into floor with fingers spreading evenly. 
When ready remove the support.

Adho Mukha Svanasana - head supported with block or bolster
In this variation the head is supported.  The height needed will depend on your flexibility.  This is restful to the nervous system and helps calm the mind.

Benefits: Helps reduce stiffness in the shoulder blades and arthritis in the shoulder joint.  Strengthens the ankles and tones the legs.  Relieves heel pain and softens calcaneal spurs.  Calms the brain and gently stimulates the nerves, slows the heartbeat.  Helps to check heavy menstrual flow and can help prevent hot flashes during menopause.

Cautions: Support head with a bolster if you have high blood pressure or frequent headaches.  If shoulders dislocate easily make sure that your arms are not rotating outwards.  Do not practice during late states of pregnancy.

Pamela Nelson