November 2007 - Yoga Tap

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Yoga Tap - November 2007

My Routine: 11. Halasana

November 28th 2007 18:55

From my previous position, I generally enter the Plough, otherwise known as Halasana, prior to rolling out. Both poses are considered beneficial for spinal and neck flexibility, which is probably why they feel so good when I do them, as these are trouble areas in my own body.

It is mentioned in some manuals that beginners should come out of the Shoulderstand before performing Halasana, however I have always found it easier to move directly into the second pose. If you are flat on the floor, you will need to raise your legs straight up from the hips whilst inhaling, so that they are vertical, but your hips remain on the floor. You then exhale and hold, before inhaling and raising the hips, keeping your legs straight. Bring your hands up to support your back, in the same way as you used them for the former pose. If you are already in the Shoulderstand, you can start from here

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Posted By: sandeye - Category: No Category

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My Routine: 10. Sarvangasana

November 23rd 2007 15:41

This is my favorite asana. I recall it well from my childhood, when I would watch a TV show with my Mom and we would both attempt the postures, with my young and supple body finding them easy. I could do the Shoulderstand without any difficulty, and roll right on over into Plough, and even walk my feet behind my head. My poor mother suffered in that she could not even raise into the Shoulderstand, and I was right beside her on the lounge floor being mean and making fun of her. These days, I am far more serious about my Yoga practice, and wince at the memory of how badly I treated my Mom. I find this move assists my sinus condition somewhat, makes me feel healthy in a general sense, and bends my neck to just the right position for comfort - I have been suffering from a stiff neck over the past month, due to poor sleeping habits I assume, for it comes on overnight. I tend to remain in the pose for around a minute in a regular session, but if I have time for an extended session, might remain inverted for five minutes or longer. Some manuals suggest that menstruating women avoid this pose, but I am generally naughty and perform it anyway, if for less duration - because it has so many personal benefits!

From lying down flat, arms to the side and palms down, raise both legs as you inhale, pushing down with your hands. Roll upwards from the hips, lifting them from the floor, so that your legs are leant slightly angled above your head. I already have my legs bent at the knees from my former asana, so just 'roll up' instead. (This is easier on my back and is often listed as a beginners aid.) As you exhale, bend your elbows and slip your hands about your torso for support. Thumbs must be positioned to the front/fingers to the back, to avoid injury. Lift your legs up straight above you, so that there is a verticality running through your torso and legs. Your chin needs to tuck into your throat, your elbows be as close to center as possible, and your hands positioned as close as you can manage to your ribs. Once experienced, one can have your hands flat against the back of the ribs, but generally this is difficult to do at first. Try to retain a still and steady posture for between one minute and twenty. You can try to move your elbows inwards and your hands further down towards the shoulders as you remain in the pose, breathing slow and deep

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Posted By: sandeye - Category: No Category

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My Routine: 9. Vatayanasana

November 19th 2007 20:14

Usually, I progress to my own version of Vatayanasana next; however, if I am short of time, or if my back feels somewhat risky, I will sometimes skip this part of my routine. The alternative name of Wind Relieving led me to nickname this move the fart-pose.

Still lying out flat after the leg raising, one bends the right knee whilst inhaling, bringing it up towards the chest. Grasping the bent leg in your hands, one pulls it gently in to the chest. Return it as you exhale, and repeat with the left leg. On the second/third times, repeat the first step, but then bring your chin up to touch the knee - if possible. Breathe one full breath before releasing

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Posted By: sandeye - Category: No Category

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WORLD YOGA DAY

November 16th 2007 18:18

World Yoga Day is an event next occurring on FEBRUARY 3rd 2008 that you may be interested in participating in, whatever variety of Yoga you practice and wherever upon the earth you are situated. Scheduled to last two hours, from 11am through 1pm in each time zone, events across the globe will accumulate to create a 24-hour planet-wide yoga session. Behind this event is the topic of human rights violation. Whilst some participants will enter to raise money, others will enter purely for spiritual support. This will be the second annual WYD.

Details available at

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Posted By: sandeye - Category: No Category

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My Routine: 8. Leg raises

November 14th 2007 16:48

I will firstly say that my version of leg raises is not exactly the same as in the manuals. The reason for this is that I have suffered from a bad back in the past, and although the arthritis that the docs promised me would only get worse has now, thanks to Yoga, gotten somewhat better, with my spine far more mobile and flexible, I am currently taking it easy in that region whilst the bones get used to repairing. Additionally, my stomach muscles are not their best, and so I personally do a lazy-version of this exercise.

Coming out of the former position, by pulling the legs straight and together and arms close to the sides, I will take a couple of breaths then raise my left leg, keeping it straight, just a few inches from the floor, as I inhale. I replace it on exhale. On the next in-breath, I will raise it higher, lowering it on exhalation once more. The third time, I raise it to a full 90 degrees or more, catch it in my hands, and tug it on down towards my chest on the exhale, replace it vertical on the inhale, and lower it to the floor on the exhale. I then repeat for the right leg

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Posted By: sandeye - Category: No Category

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My Routine: 7. Back to square one and added breathing techniques.

November 13th 2007 02:29

During session breaks, two to five minutes recuperation should be indulged in. This gives your body a rest from stretching, bending, and twisting, and your mind from concentrating on the poses. If your yoga routine is fast and energetic, rather than mild and relaxing as is mine, you will probably be even more glad of at least one mid-way breather. I use my mid-break to work on my breathing, the results of which usually carry through the rest of my routine.

Usually, I favor the 'S-flop' (which I spoke about in My Routine: 1.) although alternatives you may wish to use include the Frontal Corpse pose & the Child's pose

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Posted By: sandeye - Category: No Category

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My Routine: 6. Trikonasana

November 7th 2007 19:50

Standing with feet apart, approximately twice as wide as your hip-to-hip span, turn your left foot to the left, whilst leaving your right foot facing forwards. As you inhale, raise your right arm vertical and straight, whilst extending your left arm straight but horizontal - level with your shoulder height. Some manuals suggest you take the pose and then inhale, but I personally prefer to inhale as I am taking the initial position.

Whilst exhaling, tip to your left, also a little bit forward so that your ribs and hips don’t crunch. Ease your left hand downwards along your leg, until you can tip no further with comfort. Keeping your right hand extended, straight, turn your eyes to your right hand. Try to ensure that your legs remain straight, and your hips face forward. Rest at this point for a couple of breaths, before taking it an inch further if possible, remaining two more breaths, then slowly rising back to a standing position. Repeat with left as right and right as left

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Posted By: sandeye - Category: No Category

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My Routine: 5.5 Standing Spinal Twist

November 5th 2007 19:53

Recently, at this point in my routine, I have been including the Standing Spinal twist. I have found it in only two books so far, and in one it is only mentioned briefly under the exercises listed for pregnancy. Whereas I am not currently in such state, I recognize a need to exercise my spine, so have added the move in between my standing poses. Having both problems with my lower back and often a stiff neck, I find these two recently commenced spinal twist postures assist.

Whilst standing upright, extend the arms out sideways and cross the legs. You then twist around towards the direction of the leg which is foremost. Try to twist using the entire spine, not just the waist or only the neck. Returning to the center, trade front legs, and repeat in the opposing direction.

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Posted By: sandeye - Category: No Category

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