My New Favorite Pose

by Nina

When you really tune into your body, you may notice that certain areas are particularly tight or restricted, maybe even so much so that they’re contributing to some pain you’ve been experiencing. And when you do, maybe you can identify a yoga pose or two that will help you stretch that area and provide some relief. However, that may require some thinking outside the box. After all, although there are hundreds of modern yoga poses, I’m guessing your typical daily practice doesn’t include all of them. So, it may be that there is a perfect pose out there for you to be practicing that you still need to discover or remember from having done once or twice in the past. 

This is true for me. Although I have arthritis in my lower lumbar spine, I realized lately that the “back pain” I experience is actually in my upper buttocks (the muscles over my sacrum, which as I learned yesterday, is at the wrong angle) not my lower back. And when I have body work done in that area, I feel a great sense of relief. So, I started to wonder how I could stretch that area with a yoga pose.

And I was suddenly reminded of a pose that I practiced once or twice in Donald Moyer’s class that was basically a reclined from of Paschimottanasana but whose name I can never remember. The pose name is Jathara Urdhva Mukha Paschimottanasana, which translates as Abdominal Lift Upward Facing Western Intense Stretch Pose. (I will be able to remember it from now on because Urdhva Mukha Paschimottanasana part from now on because that just means Upward Facing Paschimottanasana and Jathara is abdominal) Here is what it looks like:

First of all, don’t be scared by looking at this photo. It doesn't look like that when I do it! Obviously only very flexible people can get their legs that close to their heads (just like classic Paschimottanansa). So, if you want to practice it, you can hold your feet or lower legs wherever they come to with straight arms or even, like classic Paschimottanasana, use a strap around your feet. 

As for me, although it appears that this pose is typically practiced as an active pose, I remembered that in Donald’s class we actually practiced it as a supported pose, with a bolster under the pelvis. And in order to get a good long stretch, I knew the supported version would be better for me, as I could relax more and hold the pose for two minutes (the amount of time it takes to create lasting changes in both muscles and fascia). Unfortunately I don’t have a photo of this.

But, indeed, when I practiced the supported version of this pose, I did feel a sense of relief—not immediately after doing it, but definitely the next day. So, I made a commitment last month to myself to practice this pose three times a week and see what happens. First of all, I noticed right away that after about two minutes in the pose, there was a definitely “letting go” and I could bring my feet closer to my head. So, I decided to hold for three minutes instead to continue stretching in the two-minute position. Then I started to notice that I felt more freedom in general in my pelvis during my month of practicing.

Yesterday, I told my chiropractor, who is also a yoga practitioner, about my experiment and she was very enthusiastic. She said that based on looking lower spine and sacrum in my X-rays, stretching the muscles over my sacrum with this pose made perfect sense. So my experiment will continue.

Meanwhile I just wanted to encourage those of you who are experiencing pain somewhere due to tightness or gripping to really tune into where that restriction is. Then think about what pose or poses might help you stretch out that area—or ask your yoga teacher for some suggestions—and give them a try. Who knows what you will discover.

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For information about Nina's upcoming book signings and other activities, see Nina's Workshops, Book Signings, and Books.

The Benefits of Practicing Different Variations of Poses

by Baxter

sinjerli-variation-iv-1977 by Frank Stella*

In my recent post Evolving Ideas About Yoga for Healthy Aging I made the following statement about variations:

“Because I’ve realized the limits of always doing poses the same way (you get really good at that body position, but not the vast array of other possible places to challenge yourself), and the benefits to the brain of continued new learning, I now place more emphasis on learning to vary your poses by changing them on your own.”

Nina mentioned that this was an interesting development and maybe worth discussing in more detail. So, I took look back at past posts that touched on some aspects of adding variability to poses and agree that consolidating and expanding on this concept is of value! 

To start, I’ll begin by discussing the benefits and limitations of practicing poses and vinyasas in the same way over time. First the benefits: 

• You improve at doing the poses, they become easier and you gain strength, flexibility, balance and/or agility required to do them. 
• You gain confidence in doing the pose with a specific alignment and focus. 
• You can gradually increase strength and flexibility in static poses by slowly advancing the amount of time you hold the poses. 
• You can gradually improve balance in static poses by slowly advancing the amount of time you hold poses. 
• With continued practice, you improve in the agility required to do vinyasas that are always done the same way. 

And here are the limitations from my perspective: 

You miss out on exploring the full range of motion of many of your major joints by always sticking to one form of a pose.

You limit the strength and flexibility benefits to those defined by only one version of a pose-for example, I get really good at Warrior 1 pose with the arms vertically aligned, but not necessarily in other possible positions. 

You master a yoga balance pose or agility practice, but don’t challenge yourself outside the limited alignment needed for that pose or that agile transition. 

Once you learn them, practicing poses or vinyasa again may only require accessing memory and not much new learning.

Now that I’ve put forth my arguments in favor of practicing variations in addition to classic poses, what do I mean by “variations,” exactly? Well, starting with static poses, you can take any classic static pose, such as Warrior 1, and modify the alignment of the pose in some new way, as long as the new position is generally safe for your joints. (Some ways of assessing this is if there is an absence of pain or significant sensation compression while you do the variation and if you are pain free after doing it.) 

For example, you could vary the arm positions in different ways. You could stop your arms anywhere short of vertical and hold them in their new position or you could take them further out to the sides, anywhere from the usual Warrior 2 position up to the usual Warrior 1 position. You could also change the position of your feet in the pose by spacing them a bit wider apart, adjusting the angle of the back foot in or out a bit, or reducing or increasing the distance between your front foot and back foot. All of these minor adjustments will need to be processed by the brain (brain exercise!). They will also challenge the muscles and fascia involved in a new way, with some areas strengthening in a new way, and others stretching to a different degree. And by regularly varying your position in any given pose, you improve the range motion of your joints and create greater strength through your range of motion. 

You can vary static balance poses in a similar fashion, creatively exploring the edge of stability, referred to as “controlled instability,” where you begin to feel like you might lose your balance. My version of Tree pose called Cypress Tree is a good example (to try it out, see my video). In Tree pose, leaning a bit side-to-side or slightly forward or back will stimulate all the components of your balance system to problem solve in order to keep you upright. You can also try this with other standing balance poses, for example, with Eagle pose and Warrior 3.

Although I enjoy static poses and my initial introduction to yoga was in the Iyengar system, much of life, when not sitting in a chair, on a plane or standing in line somewhere, involves motion. So, I am also keen on dynamic versions of poses, in which you start from a neutral position and move in a coordinated way with your breath in and out of the full pose position. For a simple example, here is how to practice Arms Overhead pose dynamically. From Mountain Pose, on an inhalation swing your arms forward and up alongside your head into Arms Overhead pose. On an exhalation, swing your arms back down into Mountain pose. Repeating this cycle 6-10 times. 

Just making static poses into dynamic ones in this way will provide you with all the inherent benefits already mentioned for variations of static poses. Once you are comfortable with that technique, you can add variability into the dynamic poses themselves, such as with arm variations as I described for Warrior 1 or by using blocks or straps between the hands to challenge the body in new ways. You can apply this to just about any pose you have learned, using imagination and creativity to create a new dynamic experience. This includes converting static balance poses into dynamic ones, such as Dynamic Eagle pose (to try this pose, see my video). 

Creating new challenges to balance and agility through new variations is, I believe, essential as we age, as life is unpredictable, so the more places you have visited before by feeling slightly off balance or stepping in a slightly different way, the better your chances of preventing falls. One way I do that with short vinyasas is varying the foot placement, such as when stepping from Standing Forward Bend into Lunge and Downward Facing Dog pose in the Sun Salutations, I sometimes narrow the stance between the feet and sometimes widen the stance. 

In general, any variations, whether static or dynamic, that you introduce into your asana practice become “brain aerobics,” as Ram and I have both described in the past—non-trivial changes to a routine activity, involving multiple senses, which are good for brain health. And as I mentioned in my post Evolving Ideas About Yoga for Healthy Aging, you can also use this creative approach to your poses to come up with new variations that help you to accommodate new physical limitations and changes in health status that are inevitable parts of the aging process. So, next time you are on your mat for a home practice, see what new variations you can come up with! 

To see more on these topics, check out these pasts posts: 

Static Versus Dynamic Poses

How to Foster Brain Health With Yoga

Techniques for Cultivating Agility

The Great Balance Pose of the Week Program

What a Year of Balance Poses Taught Me

New Thoughts About Agility and Yoga

If you want to learn about some of my variations in a classroom setting, there is still room in my upcoming Yoga for Healthy Aging intensive this July 23-28 in Berkeley, California. See ilovenamaste.com for more information and to register. 

Subscribe to Yoga for Healthy Aging by Email ° Follow Yoga for Healthy Aging on Facebook and Twitter ° To order Yoga for Healthy Aging: A Guide to Lifelong Well-Being, go to Amazon, Shambhala, Indie Bound or your local bookstore.

Follow Baxter Bell, MD on YouTube, Facebook, and Instagram. For upcoming workshops and retreats see Baxter's Workshops and for info on Baxter see baxterbell.com.  

10 Minutes of Yoga for Happiness!

by Nina

Open Your Hands Wide, Embrace Happiness by Takashi Murakami*

“Small amounts of exercise could have an outsize effect on happiness.” —Gretchen Reynolds, New York Times

You know how we’re always telling you that you can start with a short home practice, even of just 10 to 15 minutes of asana? We’ve been recommending that because establishing a regular habit is more important than doing a longer practice only once in a while and because even a little daily work on strength building, stretching, balancing and/or agility practices is so much better than none. But now there is another even more compelling reason to even practice just 10 minutes a day: it could make happier!

According to Even a Little Exercise Might Make Us Happier in the New York Times people who exercise for as little as 10 minutes a day tend to be more cheerful than those who never exercise. And it doesn’t matter which kind of exercise you do; walking, jogging, stretching, and yoga all have the same effect. 

This New Times article was reporting on a study A Systematic Review of the Relationship Between Physical Activity and Happiness  which was designed to research the relationship between physical activity and happiness by systematically reviewing existing literature on the subject. According to Weiyun Chen, an associate professor of kinesiology at the University of Michigan,

“Every one of the observational studies showed a beneficial relationship between being physically active and being happy.”

However—and you probably knew this was coming—Dr. Chen also told Gretchen Reynolds that “a bit more is probably better.” They concluded from the research that people who exercised on most days for at least 30 minutes were about 30 percent more likely to consider themselves happy.

What’s your personal experience with this?

Subscribe to Yoga for Healthy Aging by Email ° Follow Yoga for Healthy Aging on Facebook and Twitter ° To order Yoga for Healthy Aging: A Guide to Lifelong Well-Being, go to Amazon, Shambhala, Indie Bound or your local bookstore.


For information about Nina's upcoming book signings and other activities, see Nina's Workshops, Book Signings, and Books.