Some Yoga Poses to do Before Going to Bed

Today, I was talking with a coworker of mine about yoga. He had asked me if there were any particular yoga poses that he should do before going to bed, maybe to help him with sleep. And as you have probably guess, I said yes there are. But before I go into those poses I wanted to tell you a little bit about where we work.

I work in a communications satellite center that operates 24/7. That means we are never closed. Some people work 12 hour shifts. Some work 8 hour shifts. Some get to rotate regularly between nights and days. So now that you know that, you probably understand why my coworker asked me this question. It can be really tough at times to get a truly restful sleep whether that is during the day or at night.

The following poses are excellent in terms of helping a person relax their bodies and quiet their busy minds. Nothing crazy because the goal is to help soothe the body into calmness, not cause it to be more alert. And you can do these right in your bedroom close to or maybe even in your bed and in your PJs!

GENTLE CALMING FLOW:

1. Equal Ratio Breath: You choose. Sit or lie in a comfortable position of your choice. Close your eyes and notice your breath. Try to even out your breath so that your inhales and exhales are the same duration. Maybe make each last for 4 counts. Focus on ensuring they are even in length. Count silently in your head. (This helps quiet the mind). Do this for a few moments. (Way better than counting sheep).
Now just breath…
2. Legs Up the Wall Pose: This is your very gentle inversion. Move your butt closer to the wall for a deeper hamstring stretch. Move a few inches away to lessen the stretch. Regardless, you legs rest gently up against the wall. You can slightly elevate your hips if you’d like with your pillow. Arms relax out to your sides with palms up. Close your eyes.
3. Easy Seated Pose Lateral Flexion: Lift both arms above your head. Take your left wrist with your right hand, inhale and lengthen your torso tall then exhale as you lean right and stretch out the left side. Come back to neutral, switch hands, and stretch out your right side. Repeat back and forth a few times.
4. Easy Pose/Seated Twist: Sit comfortably with legs crossed. Inhale and lengthen your torso tall. Gently exhale as you twist to the right. Left hand can rest on right knee and right hand behind you. Neck turns slowly last as you gaze over your shoulder. Do the other side. Repeat back and forth a few times.
5.Reclined Butterfly: While seated, draw knees in towards chest and feet are on the ground. Place soles of feet together and butterfly your legs out. Gently lower on your back. Arms rest by your sides with palms up. Stay here for a few moments.
6.Child’s Pose: Extend arms out. Again, stay here for a few moments.
7. Rock-a-Bye Roll: Lying on your back, draw knees into your chest and wrap arms around shins. Cross feet at your ankles. Rock side to side then front to back. You can rock up enough to sit if you’d like. But after you do that, roll back down.
8. Savasana:Stay here and relax for as long as you’d like. Who knows, you might not get out of this pose.

You can decide how long you want to do each pose or the amount of repetitions. Some other suggestions include dimming your lights, closing your door to eliminate noises and/or distractions, soothing relaxation music, and aromatherapy such as lavender essential oil rubbed on your temples. But prep these extras before you go with the flow.

Hopefully, you have a more restful sleep my fellow shift workers out there…and everyone else too.

~ Namaste,
Kristen

Be the Master of “Your” Pose

I teach yoga. I take yoga classes as a participant. I have my own yoga practice. I go to yoga trainings. I write about yoga. I’ve been practicing for a long time. So as you can imagine, I occasionally get asked how do I (meaning them) do that pose (insert the most twisted/complicated pose ever) or I’m told that they want master a pose (again insert complicated pose) in 3 months.

I have to say to those who seek the complicated pose that it is great you are excited about mastering a pose. Heck, I have those moments too. But I do want to say that is not what yoga is about. I know, I know…you don’t want to hear that. Still going to tell you.

Yoga is going to be a unique experience for each individual who practices it. We all have different body types as well as various conditions/issues going on. There will never be the perfect expression of a pose. The pose will be expressed differently on everyone. If you have an opportunity to see a whole class pursue a pose, you will know what I’m talking about.

However, if you are dead set on mastering a pose, I do have some useful pointers to help you on your journey.

1. Do a proper warm up first.
2. Have props available. (Blocks, straps, wall, chair…)
I say this because you’ll need them. Consider alignment. Shoulders need to be stacked, wrists under shoulders, knees tracking toes… Props help with that. They also reduce injury because you are reaching to far out of your Range of Motion (ROM) and thus you pull something. Use them to avoid pulling something. Additionally, they can be your support as you gain strength.
3. Yoga is a Journey, not a Destination!
Each pose has precursory poses or starting points. Know what these starting points are. Poses have breakdowns and or steps involved before the final expression. Additionally, you may have to stay in a phase for a while so you gain strength. There is no timeline. Don’t set one.
4. Yoga is a Practice, not a Perfect!
You aren’t going to master a so called pose in a day. Some do come quicker than others. However; even if you do master it, you will have days where you struggle with it. A lot of times this is due to lack of focus which might be caused by any number of things.
5. Even if you do master the pose…
Know this…it is a process, a journey. There is always going to be another expression of that pose or another pose to master. I call these poses your “pose nemesis.” I’ve also have learned that you can struggle and work on a pose for a very long time and then one day it just comes to you and you’ve got it. Kind of like riding a bike.
6. Work on your focus AKA “Dristi” and never hold you breath.
7. Ask a teacher to help you with a pose.
8. Internalize this.
Yoga is not a competition whether with yourself or with others. If you can internalize this concept, you’ll have a more enjoyable experience.

Now apply these concepts to your Pose X. Eventually, it will come to you, but it will be your expression, not necessarily the magazine’s.

The only job where you start on top is when you are digging a hole.

~ Anonymous

Happy Practicing,
~ Kristen

Earth Salutation: Prithvi Namaskar

Earth Day is just around the corner on April 22. This environmental focused day got its start in the 1970′s as an effort to get people to develop an awareness and appreciation for our environment.

On this day, there will likely be educational programs about the environment on TV, around your community, and in schools. Common practices include planting a tree or plants, picking up trash (Adopt a Highway), recycling, and conservation efforts. Other people or groups may sponsor hikes, bike rides, or runs.

As yogis, Earth Day is right up our alley. Many of us are very conscious about eating organic, recycling, and choosing Eco friendly fabrics or products like bamboo. We even have a series of poses that are a Salute to the Sun (Surya Namaskar) and every yogi pretty much has experienced some sort of a Sun Salutation in a flow based yoga class because it is a very popular practice. We also have series called a Moon Salutation (Chandra Namaskar) which is also practiced as well; just not as often as the Sun Salutation.

While online, I came across an Earth Salutation (Prithvi Namaskar) and thought I’d share in honor of Earth Day. However; when “Googling” Prithvi Namaskar to learn more, I discovered that Prithvi Namaskar is a salutation from “Dru Yoga” and no I’m not trained in Dru Yoga but I am curious about it. The Dru Yoga version has 16 parts to it and I say parts because you’ll be in a pose but have a flowing arm and breath type of work which kind of reminds me of QiGong.

Now the version I share is different from the Dru interpretation. All in all, with this version, there are 12 poses that are intended to be practiced cyclic just like you do in a Sun Salutation. It is recommended to pursue this Earth Salutation outside and midday. (It seems a little choppy to me but I can work with it).

Earth Salutation: Prithvi Namaskar

1. Hero Pose (AKA Thunderbolt) with hands at heart’s center (picture)
2. Inhale arms overhead
3. ‘Seated’ Forward Fold
4. Extended Child’s Pose
5. Upward Facing Dog
6. Seated Forward Fold
7. Plow Pose
8. ‘Seated’ Wide Angled Forward Fold (Legs Staddled)
9. Bridge Pose
10. Wind Relieving Pose (hold shin and draw knee to chest and then bring forehead to knee) — you can do one knee at a time or both
11. Camel Pose
12. Child’s Pose

I’m not sure as which yoga discipline this interpretation came from but I do like it. Notice that you are pretty grounded (earthy) with this sequence. I also like the idea of separating the left and right legs into two cycles verses bringing both knees to the forehead (Wind Relieving Pose #10).

Now if you want to learn more about Dru Yoga, there is a book titled “Dru Yoga – Stillness in Motion” by Chris Barrington, Annie Jones, and Anita Goswami. Additionally, there are DVDs out there too. I recently bought this book and I actually referenced Prithvi Namaskar in an attempt to learn more about this flow. I will say that the one in the book is nothing like the sequence I posted. Nevertheless, I will place the above posted sequence in my practice on Monday.

Definitely celebrate Earth Day by doing something outside, maybe it can be your yoga practice. Stay grounded!

Namaste,

~ Kristen

Knee Pain: How Yoga and Other Techniques Can Help

Those who know me will agree. I’m a pretty active adult when it comes to exercise. I always have been. It is who I am. I frequent the gym practically every day participating in all sorts of things from cardio machines, step aerobics, interval, and kickboxing classes. I also lift weights and I go to those barbell resistance classes. I do Pilates and a lot of yoga. Not only do I take classes, I often instruct them as well. But it’s not all in the gym, I also like to walk my dog especially on nice days and since I live in Colorado I often hike during the summer.

All this activity takes a toll on my knees. Sometimes I feel tenderness in my knees. At other times, I can be in a lot of pain usually around my knees and thats no fun. I can even say that on occasion, walking down the stairs really hurts. Overall, pain came and went. No one can continue like that for long. Nope, not even me.

Oh, I’d go to the doctor and he/she would say rest it up and here is a prescription for Motrin. Apparently, I hadn’t broken or tore anything. Really?

But my knee really hurt. In talking with active others as well as doing research on my own, I know that I am not alone with my knee issues. I also understand that my situation is unique to me. However, some of the things that I present below may be right up your ally and thus I share.

I have learned that there are things or self care measures that I can do to alleviate the knee pain or at least lessen the pain intensity. And all of these techniques are 100% doable and in my control (or yours)!

1. Patella Brace:
In my late 30′s, I’d gotten to the point where I couldn’t fully teach step aerobics class doing moves like “Across the Top” because that really hurt my left knee during the move. Sometimes, it felt like my knee cap was slipping off. It also hurt to run which was a problem because at the time, I was in the Air Force and being fit as well as running is a job requirement. Plus, I really like step aerobics and being fit. Instead, I had to cue vs. do and as such I was frustrated big time! In my mind, something had to change and fast.

Long story short, a coworker introduced me to the “Patella (Runner’s Knee) Brace” and well I was desperate enough to give anything a try. So I did. It wasn’t an overnight cure by any means but I did notice shortly after introducing it that I could get back to the exercise intensity that I strived for and not be in pain.

All in all, it is a little strap that I secure under my knee cap and it provides the support I need. I can do all the intensity cardio and experience way less to no pain during as well as after exercise. Now, I swear by the brace when I do any intensity cardio. I won’t do that type of cardio without it! Nice thing is that it is an under 10 dollar fix and you can easily find them at Walgreens and sporting goods stores. I have several and I highly recommend it!

2. Modification/Lower Intensity/Less is OK:
I’m in my 40′s so I feel sore and suffer pain much more so after doing high intensity moves than I did when I was 20 something. But I like to do interval or Bootcamp like classes at least once a week because they are challenging and effective. And I do own the “Insanity” DVD exercise program. However, I just need to listen to my body (something I learned in yoga) and choose the best option for me.

So instead of jumping alternate lunges, I do the lunge without the jump. Instead of box jumping for a full minute all out, I do several then a few step ups and then back to the box jumps. Same thing applies to those tuck jumps. Also, I realize that it is not smart for me to do this type of workout more than once or twice a week. I think you get the idea.

3. Extra Padding:
In yoga, there are quite few poses that are done with your knees on the floor. Mats are usually on wooden floors. Things like “All 4′s” and even “Child’s Pose” really put uncomfortable pressure on my knees. What I’ve learned is that I needed extra padding under my knees but the whole mat didn’t need the extra padding. Now I use two mats. One is folded in half and the other is laid on top of it. Now on the knee poses no longer present painful moments and my yoga practice is the way it is supposed to be.

4. Tightness Elsewhere Presents Issues in Knees:
This is something my personal trainer brought to my attention and advised as well as showed me the importance of a foam roller. Roll out and hit all areas of the leg above and below the knee. Just know up front that rolling out can be intense; however, the foam roller is a wonderful tool to loosen up those tight muscles.

5. Exercises/Stretch it Out:
Any Yoga poses and stretches that focus on stretching the hips, hamstrings, calves, and Iliotibial band (IT band) definitely help. Stay in these for 10 breaths which is approximately 30 seconds.
~~~~~~~
Pigeon: All the versions are great hip and gluteal stretches…prone, supine, seated in a chair, and standing.
Angle Pose: This is different than a lunge because both feet are on the floor and it presents a wonderful calf stretch.
Half Lord of the Fishes: The bent leg crosses over the straight leg.
Butterfly: This is a great inner thigh stretch.
Dancer or Half Bow: This is a wonderful stretch of the quads or front of the leg.
Seated Head to Foot/Knee Pose: This is great for the hamstrings. Make a figure 4 with your legs and fold over your straight leg. (You can even do forward fold both standing and seated).
Crossed Legged Fold: Cross your legs and take arms overhead and pursue a side bend (If left leg is in front, side bend towards the left so you are actually stretching out the right leg which is behind) then come neutral and fold forward. This is awesome for the IT band!
~~~~~~~

So there you have it, five things you can do in addition to doing R.I.C.E. (Rest, Ice, Compression, Elevation) or taking a less intense day. Using a brace, modifying intensity, providing padding, rolling it out, and stretching it out are all easy to do self care strategies with regards to easing knee pain. Because let’s face it, not moving is NOT an option!

All tried and true by yours truly, namaste,

~ Kristen

Why Am I So Sore?

Probably like everyone else, I go through phases where I’ll pursue a certain exercise for a while before I return to my regular routine. Maybe there is something new at the gym or maybe you are out of town and are doing/using what is available at your new location meaning different.

Changing it up is actually a great thing! It tricks the body causing muscle confusion and whipping it out of its status quo helping you achieve results–um a good thing, right. Maybe it is a new exercise format or going longer or increasing intensity. Whatever it is, have you noticed an unpleasant feeling or sensation a few hours later? Didn’t know you had muscles there! Or OMG, I am extremely sore!

Why Am I So Sore?

You definitely feel it. Your muscles are sore and maybe a little stiff anywhere from 12 – 72 hours from doing the exercise. Apparently the eccentric or lengthening phase of muscle contraction is to blame as it causes the most soreness. Isometric or static (like staying in a yoga pose) causes much less muscle soreness. And then concentric or shortening phase actually doesn’t cause muscle soreness. (Guess what, you can’t avoid eccentric contraction. It’s going to happen).

Experts will tell you that the soreness is due to micro tears in the muscle that was exercised. Additionally, I recently read that after muscle tearing, calcium collects in the muscle which in turn contributes to inflammation and also pain because histamine, prostaglandins, and potassium accumulation. I used to hear it was all due to lactic acid. Now apparently that is no longer an accepted explanation because lactic acid isn’t present hours later when the soreness occurs.

How to Feel Better/Treatment:

Do anything that increases blood flow to that sore area! Choices might be low intensity work like walking, slow and gentle stretching or yoga, massage (even as little as 10 minutes), hot tub or sauna visits, or even taking a hot bath. You can also take Ibuprofen which will help with the inflammation and pain. And then you could do the hot/cold treatment. Try alternating ice for 15 minutes and a heating pad for 15 minutes.

Overall, these strategies will help you feel better. Notice that I didn’t say do nothing. Now as you return to the exercise, you’ll find that muscle soreness is less intense than the first time. The reason is because your muscles are getting stronger.

I personally like to alternate intense days with a lighter day. My lighter days might consist of taking a long walk or doing the step mill for 30 minutes and always followed up by yoga. Whatever you do, don’t stop!

~Namaste,

Kristen

Airport Yoga: For Those Long Trips

Tomorrow I have to travel for work. My trip involves flying across the country. For the most part, I actually like flying. However; sometimes my body doesn’t.

If you are like me, you get some cardio opportunities because you’ll have to run or walk very fast to your next gate all while juggling your luggage. The cardio is good, but the stress of thinking you aren’t going to make your connecting flight isn’t. And then it really is a rare opportunity to enjoy a flight where you aren’t crammed in the plane with no leg room. Now you get to be stiff (angry hips, swollen ankles, and sore backs).

Some Gentle Relief: 10 Simple Yoga Poses and Flows

So if you make it to your connecting gate with a little time to spare, you may want to do some light yoga to make you feel better. All you truely need is a little floor space. This is designed for everyone. Nothing is to complicated and you can do this as long as you’d like. You can even do a few of these in a chair. And nothing is that weird that you’ll attract unwanted staring!

1. Prep: Sit comfortably on the floor. Find your sits bones and allow your torso to grow tall towards the ceiling with your crown of your head lifting. Arms are relaxed either on your lap or allowing the hands to rest on the floor.

2. Checking in With Your Body: Close your eyes. Draw awareness inward. Check out your body. Where is the tension and the stiffness? Take note of it. Gently seal your lips and breath in and out through your nose. Lengthen your breath. Take time to fully inhale and exhale. Practice a few breaths.

3. Syncing Movement with Breath: Open your eyes and focus on that spot in front of you (Dristi) so you can tune out the craziness of the terminal. Inhale as you sweep your arms over your head. Exhale as you lower them back to your side.

4. Gentle Opening Twists: Start to add movement… Inhale your arms overhead. Exhale as you gently twist right and bring your arms to rest on the floor. Inhale arms overhead and untwist back to the center. Exhale as you gently twist left and bring your arms to rest on the floor. Do this as long as you’d like.

5. Side Body Stretch: Next time you inhale with arms overhead, grasp your left wrist and lean right. Exhale as you lengthen over and open up your side. Inhale back to the center and take hold of your right wrist. Again, exhale and lengthen and stretch out that right side. Do this 3x.

6. Torso Circles: Hands cup knees. Allow your torso to rotate in small circles. Do this for a few revolutions and then change directions.

7. Seated Forward Fold: Lengthen out legs in front of you. Legs are together. Feet are flexed. (You can have a little bend in the knees or sit on your neck pillow so your pelvis is elevated). Inhale the arms overhead. Exhale fold forward, hinging at the hips and not rounding the back. Reach for toes or shins. Inhale slightly lengthen. Exhale stretch a little deeper. Do this until you feel you shouldn’t push anymore. Breath and stay in the pose for 5-10 breaths.

8. Half Lord of the Fishes: (Picture) Keep your right leg straight but bend your left knee in. The foot is on the floor. Allow the right arm to rest behind you offering support. Cross the left leg over the right. Lengthen the torso tall. Pull in your navel towards the sping, Starting from the belly button, corkscrew twist back towards arm, gently lift the chest, and allow the head to look behind you. Hold for 5-10 breaths. Untwist and switch out legs so that the left leg is straight and the right crosses over. Do the same for the left side.

9. Butterfly: Draw the soles of the feet together. Hold your feet with your hands and allow the elbows to push down opening your hips.

10. Neck Rolls: Allow right ear to move to right shoulder. Allow left ear to left shoulder. Bring the head back to neutral. Now, turn head to the right. Turn head to the left. Back to neutral. Tilt right ear to right shoulder and tilt chin into the collarbone. Hold. Now take gaze towards the breast bone. Gently come back to neutral. Then tilt left ear to left shoulder and tilt chin into the collarbone. Hold. Now take gaze towards the breast bone. Come back to neutral.

You are now ready for your flight. Hopefully, it isn’t to long.

~ Namaste,

Kristen

Sometimes You Just Have to Throw the Fish Back into the Sea

So many people come in and out of our lives. Quite a few stay for a very long time while others stay for a shorter duration. Out of those who stay, again there will be ones who weather good times along with the bad and of course there are those who only share good times. My Mom calls the latter “fair weather friends” and if you think about it, you know who they are. But wait, there are some that only stay for a moment disappearing just as fast as they appeared.

Now take an assessment and tell me if you can’t relate. No matter how long someone is in your life, ask yourself if they should be in your life. Most likely most people do belong. However; not everyone you know needs to be in your life. There are people who cause more harm than good. How do you know who they are? Here is my list and in no particular order:

1. Priority – nothing you have going on will ever, ever, ever be as important as what they have going on. (Even having a death in your family isn’t as important as what they have going on. Yep, I’ve experienced that one). I call these “one uppers.”

2. Public – they strategically have excuses as to why you can’t meet their family or friends; can’t be tagged in photos. If this happens a lot that’s a red flag!

3. Time – they can’t put the phone down when they are with you either always texting or talking; they always have to take the other call; they never answer the phone when you call or never call you back or email; they can’t account for absences; always late and can’t give the courtesy of a phone call; make promises to be there and either don’t show or barely stay

4. Criticize – they never have anything positive to say about/to you or talk about others consistently behind their backs; belittle people; eye roller

5. Anger Easily: they have a super short fuse; blow issues out of proportion; freak out and scream; they won’t let something go and move on

6. Storytelling: things they say just don’t add up; big time gossiper; lie

7. Nosy: They know things they shouldn’t know; they can’t keep things private

8. Sabotage: they do things on purpose to make it harder on people to be successful; shady; attack a person’s self esteem; tattle tell

9. Disappearing Act: they are there for only one thing and once they get it or don’t get it, they disappear (often have nasty character changes if they don’t get their way) – “what’s in it for me”

10. Loud and Obnoxious: everyone must pay attention to them or else; diva; think they are to good to perform certain tasks; interrupts conversations

11. Moocher: they always borrow and never return; never pay you back

12. Finger Pointer: it is never ever their fault

13. Credit Collector: they take credit for other people’s work or ideas

14. Poor Listener: they never remember anything you tell them

15. Behavior Mismatch: their behavior does NOT match up with their talk; ever heard “do as I say and not as I do”

16. I Don’t Deserve This, Why Does Everybody Hate on Me: Ever hear this one over and over again from them. Well, if you think about it, what is the common denominator? Umm…them.

17. Broken Promises/Agreements: They decide to go the other direction. Problem is that they never tell you and string you along.

18. Game Playing: Things like not returning a call or answering the phone but instead they blow up your phone with text messages. Or “accidently defriending or blocking you on Facebook” because they are mad at you. There is no accident on blocking or defriending, don’t buy that.

I’m sure I could go on and on and no this isn’t the same person. It is a collection of toxic people that I’ve experienced throughout my life. Some were so called friends, some were actually family, and yes even significant others. The problem is that we tend to keep these people in our lives for way to long and often enable them by making excuses for their behaviors. Maybe we are in denial, blind, or think we can change them.

Guess what? It is NOT OK!

People who have collected quite of few of the listed items (how you might describe them) are not good for your health! They cause a lot of problems like headaches, anxiety, hurt feelings, anger, frustration, loss of appetite or over eating, sleeplessness, irrational thoughts…which all equate to STRESS!

Stress is BAD! If it continues, it contributes to bigger problems like high blood pressure, heart disease, and obesity…just to name a few.

Yoga teaches a lot of things and one of the things it teaches is a set of guidelines or principles for living. Of the many guidelines, there are Five Restraints known as Yamas and there are Five Observances known as Niyamas.

Out of the Yamas, there is one principle called “ahimsa” or non-harming. The actual objective of this post is ahimsa. Often when people think of “ahimsa,” they tend to focus on external issues such as not littering, trying not to be harmful to animals, not being mean to others/bully in actions or words, not lying, not cheating, and not stealing. The overall goal is trying not to do those things because they are bad and harmful. However, what people often don’t do is focus on ahimsa as it applies internally to ourselves; our wellbeing. We often put ourselves last.

Eliminating or limiting your access/availability to toxic people who have no true vested interest in your wellbeing as well as compromising who you are is an extremely important practice of ahimsa!

Believe it! You definitely have control over who is in your life and who is in your mind. If you limit toxic people, you will be happier and you won’t constantly get emotionally hijacked. Also, if you don’t dwell on the past, you’ll be happier. Think about it, you can’t change it. If you don’t dwell on the future, you’ll be happier. It isn’t even here yet. Instead focus on the here and now (THE PRESENT MOMENT) and the present task, you’ll be happier. And know this, the grass is never greener on the so called other side.

Overall, apply ahimsa to yourself! If you don’t take care of yourself, who will?

~Namaste,

Kristen