Yoga: A Gem for Women - Standing Asana - Padangustasana

Yoga: A Gem for Women - Standing Asana - Padangustasana

 

Padangustasana - Hand to foot forward bend

 

Pada means foot. Angustha means big toe.  In this posture one catches the big toes with the fingers.

 

Technique:

1. Stand in Tadasana

 

2. Stand with the feet one foot apart. The outer feet and the outer hips should be in line.  Take one or two breaths.

 

3. Exhale and bend forward. Do not bend the knees.

 

4. Now, hook the big toes with the thumbs, the index and the middle fingers.

 

 

5. Extend the spine from the hips towards the neck and raise the head up. Breathing normally, stay in this position for 5 seconds.

 

6. Now, while exhaling, bring the head towards the knees

 

7. This is the final posture. Breathing normally, stay for 15-20 seconds observing the following points:

i) pull the spine towards the floor by bending and widening the elbows

ii) tuck in the shoulder blades towards the chest

iii) stretch the back and press the abdominal organs towards the thighs; the abdomen and the thighs should be as if fused together.

 

8. Inhale, raise the head  and come to Tadasana.

 

Special Instructions:

- Those who cannot catch the toes with the fingers may hold the ankles and later, with practice, catch the toes.

- Do not try to touch the head to the knee by caving in the chest.  This not only causes cramp in the chest and abdomen but it makes the neck stiff and causes headaches.

 

Effects: This asana tones the abdominal organs and aids digestion.  Slipped disc can be adjusted by doing the posture with a concave back.

Namaste.
Pamela Nelson
www.plnyoga.blogspot.com
 

Yoga: A Gem for Women - Standing Asana - Virabhrdrasana II

Yoga: A Gem for Women - Standing Asana - Virabhrdrasana II

 

The next pose I chose was Warrior II and followed Geeta's instructions in Gem for Women. 

Again, my asana and photos will continue to be a work in progress. 

 

Virabhadrasana II - Warrior II

 

Technique:

1. Stand in Tadasana

 

2. While inhaling, jump with the feet 4-4.5 feet apart and stretch the arms sideways in line with the shoulders, palms facing down

 

3. Turn the right foot sideways 90 degrees to the right and the left foot slightly in.  Keep the legs straight.  Take a breath.

 

4. While exhaling, bend the right knee to 90 degrees

5. Turn the head to the right and keep the left eye focused on the right palm

 

6. This is the final position.  Breath normally and remain steady for 20-30 seconds, observing the following points:

i) expand the chest; stretch both the arms sideways as though they are being pulled apart in a tug-of-war

ii) see that the anal mouth and the crown of the head remain in line with each other

iii) tighten the right thigh towards the hip and the left frontal thigh towards the back of the thigh

 

7. Inhale and come back to point 2.

8. Repeat the same on the left side, following the techniques 3-7, reversing all processes from right to left and return to Tadasana.

 

Special Instructions:

- Do not allow the trunk to lean towards the bent leg while bending the right knee and vice versa.

- Both sides of the trunk should be kept parallel

- While turning the head to the right , do not turn the trunk to the right.

Namaste.
Pamela Nelson
www.plnyoga.blogspot.com
 

 

Yoga: a Gem for Women - Standing Asanas

Yoga: A Gem for Women - Yogasanas - Techniques and Effects

 

Section 1

Asanas: Standing

 

 

The next sections go through the various classifications of asanas - Geeta titles the sections as standing, forward bends, sitting and supine, inverted, abdominal and lumbar, twists, backbends, yoga kurunta, pregnancy and advanced.

 

Over the next few blogs I will pick a few asana from each section of Geeta's book and follow the instructions given and perform the asana.  My asana and photos are still works in progress :).

  

In the first section on Standing Asanas Geeta writes that the "legs need to be trained to make them firm and steady.  Without a firm foundation of strong legs and feet, the brain, which is the seat of intelligence, cannot be held in correct alignment with the spine. Hence the standing poses are introduced first."

 

To begin - Tadasana or Samasthiti

Geeta writes this is the simplest and the most basic postures for Yogasana practice.  Tadasana means steady and erect like a mountain.

The intelligence and study of the structure of the body even before it was mainstream that Mr. Iyengar and the Iyengar's have brought to the body, breath and mind is amazing.

For effects Geeta writes that before attempting to balance on the head, it is essential to stand erect on one's feet.  Most people do not know how to stand.  Some stand with knees bent, others protrude the abdomen, while others throw the weight of the body on one foot or the other, or have the feet at an angle.  All these standing defects tell upon the spinal column which in turn affects the mind.  So for an alert body and alert mind and brain, Tadasana is very useful.

1. Stand erect with the feet together and the big toes and the heels touching.  See that the weight of the body is neither on the heels nor on the toes but in the centre of the arches.

2. Do not tighten the toes, but stretch them from the bottom and keep them relaxed. (This is the position of the toes in all standing postures.)


3. Keep the ankles in line with each other.

4. Tighten the knees, pull the kneecaps upwards and tighten the quadriceps.  Keep the shinbones in line with the thighbones. Breathe normally.

5. Compress the hips and tighten the buttocks.

6. Keep the spine erect, raise the sternum, expand the chest.  Do not protrude the abdomen but lift it upwards.

7. Keep the neck erect and the head straight; do not tilt forwards or backwards.  Look straight ahead.

8. Keep the arms by the sides of the body, extending downwards and keep the palms facing the thighs, in line with them.  Do not lift the shoulders.  keep the fingers together.

9. Stand still for 20 to 30 seconds and breathe normally.


Namaste.
Pamela Nelson
www.plnyoga.blogspot.com


 

 



PLN Yoga Fun Facts for 2016

PLN Yoga Fun Facts for 2016

I know 2016 ended a few months ago but having just finished up those taxes I was reminded of how busy the past year had been.  So, I thought I'd share a few "fun" facts from this past year of teaching yoga, but also to show how seriously I take teaching yoga the best I can each and every class.

I really do love sharing the benefits of yoga not only in class but in writing this blog also. I spend many hours reading and writing for this blog, classes and workshops.  This helps me investigate in my own personal yoga practice and to put what I have read(intellectual) into my body(theoretical).

For yoga teacher training I travelled 11,730 km in 2016, taking part in about 100 training hours. 
This included trips to British Columbia, Alberta, Ontario and within Saskatchewan.  Yearly teacher training is an important aspect of my Iyengar Certification. Even after 14 years since I began teaching I am still amazed at how new and refreshing my practice can be and I learn new things about myself and hopefully how to share the teachings better.

For yoga classes that I taught I travelled 13,680 km in 2016, teaching about 160 classes - Mostly back and forth to Prince Albert for classes and workshops with a few classes in Saskatoon and other places.

I have been fortunate in the year to be able to teach classes and workshops at Yoga Sublime Studio in Prince Albert. The studio owner - Tammy Fulton is very open to new class ideas and workshops so I have been able to try out a few different class ideas.
Some classes I teach or have taught are Iyengar Flow, Basic/Beginner, Intermediate/All Levels, Gentle/Restorative, A.M. Eye Opener, Senior/Modified and Noon yoga.

Some workshops have included - Calm the Breath series, Women's Health series, Building a Home Yoga Practice and Timed Yoga Practice

The website for yoga sublime is: http://www.yogasublimestudio.com/

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I have also been able to teach noon yoga classes at the forest centre and some youth classes in Prince Albert. 

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I've travelled to Saskatoon to teach  - Restore from the Core at JNS Yoga studio.
A great studio if you are in Saskatoon. The website is: http://www.jnsyoga.com/

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I was also fortunate to be invited up to Elk Ridge resort in 2016 to teach a few sessions for the annual Indigo Yoga retreat.  Indigo Yoga Co. owners Rhonda and Roxanne have been organizing this retreat for about 9 years now.  Check out their website at: http://indigoyogaco.ca/

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And in all these travels I am also grateful and fortunate to not always have to travel far as I taught youth and adult classes in Christopher Lake.

In each journey I take time to prepare for each class in hopes to share the light of yoga to the best of my understanding with those that attend classes.  I am always open to feedback and suggestions as yoga is for everyone and making yoga accessible to all is something I strive to do.

I also know that in each journey and preparation time I need to thank my family for their support of my endeavors as well as friends and students that come to classes.

Namaste!
I am sending out much gratitude to you all. 

Pamela Nelson
www.plnyoga.blogspot.com

Yoga: A Gem for Women: Classification, Table and Course of Study

Yoga: A Gem for Women: Classification, Table and Course of Study

 

Geeta now gives a very "practical method of training oneself in asana, pranayama, and dhyana where one learns to discipline the body and the mind to acquire control over oneself."

 

She writes, "the learning and practicing of any subject require a method; so also with Yoga.  The physical body, the sense organs, the  emotions, the mind, and the consciousness are trained slowly and gradually in Astanga Yoga."

 

Geeta has laid out very concisely a classification of asana that is based on the anatomical structure of the body the effects they will have on the body and mind.

 

She writes, "In each section, as one progresses, one gains physical firmness, the patience to persevere and sustain the practice; one disciplines the mind, develops endurance, will power, and pin-pointed attention to experience divinity within."

 

Geeta has broken the asana and pranayama into XI sections and then also given a course study that should take at a minimum three years, working through the elementary, intermediate and advanced courses. Each course is even broken down into daily practices.

 

The different groups of asanas develop firmness, fitness, pliability, strength, poise, balance, alertness, and mental ease.  Geeta also gives a section for pregnant women.  It is very well laid out and perfect for someone at any level to use as the practice of yoga cannot be bound by time, but based on the practitioners approach on the subject and intensity of efforts.

 

The next section moves into technical details of each of the asanas.  It may take time and repeated effort to master the asana, but Geeta tells us that, "gradually the body will become habituated to carry them out naturally." 

 

Namaste.

Pamela Nelson

Certified Iyengar Yoga Instructor

www.plnyoga.blogspot.com

 

 

 

 

 

 

 

 

 



 



Yoga: A Gem for Women - HInts and Suggestions for the Practice of Asanas

Yoga: A Gem for Women - Hints and Suggestions for the Practice of Asanas

Part I

 

Geeta has given many tips and suggestions on the practice of yoga. She now is giving more information regarding the practice of asana, the 3rd limb in Patanjali's yoga sutras.

 

Some general hints regarding time to practice, age, hygiene, food, place, clothing, etc. are given in part 1.

 

A few tips include:

-find a place that is airy and free of insects and noise.

-clothing should not be to tight or too loose

-practice on an empty stomach and eat a balanced diet, in moderation

-early morning is the ideal time but asana can be practiced at other times. 

-practice savasana at the end. It can be practiced alone during the day for relaxation.

-pause between asana may vary but don't allow pause to be too great or body/mind may become dull

-keep facial muscles relaxed

-do not hold the breath

 

Geeta gives information regarding some medical conditions also.

 

Part II - Special Hints

In this section more information and some postures to help is given regarding practice not just during menstruation, but for different menstrual disorders. Geeta also advises on some helpful asana and pranayama during pregnancy and delivery - and for later in life menopause.

 

 

I would just be copying the book to give all the information, so I hope you will read this section.  If you incorporate some of the sequences into your cycle spend time to really notice subtle changes to mind, body and breath. 

 

 

Namaste.

Pamela Nelson