Side Angle Pose

Utthita Parsvakonasana / Extended Lateral Angle Pose
Utthita means extended, Parsvo means side, kona means angle 

Start in Tadasana/mountain pose. Inhale and and spread the legs by having your right foot at 90 degree angle and your left foot at 45. The distance between your feet are 4 to 4 and a half apart (it also depends on your height). Exhale and raise the arms to the side and keep them in one line. Palms facing down and engage your arms.
Bend your right knee and try to keep your right femur or thigh bone parallel to the floor then bring your attention to your left leg, keep it straight and engaged by activating your quadriceps and TFL. Keep your right toes lifted to activate the arch of the foot.
Bring your right hand to the outside of your right leg, you can keep your palm or fingertips on the mat or on a block (whatever height works for you). Press the outer knee (right knee) to your arm to engage your gluteus and TFL. Stretch your left arm out and over your ear & keep it straight and engaged. Also bring your attention to the back body including your spine. Lengthen the spine and feel the skin on your back getting stretched and your side body is getting lengthened. 
Make sure you are breathing while you are paying attention to the anatomical details of the pose. 

Overall this pose stretches the entire side of the body because your arm is extended above the ear and the outer edge of the food is anchored with a straight and engaged leg. The chest, hips and the legs should be in one line.

Free your spine

It has been a very interesting conclusion for me that back pain can be one of the main reasons people see a doctor. The other reasons can be catching a cold, skin problems, mental health, diabetes, high blood pressure or getting vaccinated.

So why do we suffer from back pain? The answer is simple: we sit too much. The good news is that we can do something about it. There are certain poses in yoga that have a great impact on your body, especially on your spine. Such as Utthita Trikonasana/ Extended Triangle Pose.

Utthita means extended, stretched. Tri means three and kona means angle.

What are the benefits of this pose?

• Lengthens your arms, spine and legs

• Strengthens your arms, shoulders and legs

• Strengthens your ankles and feet

• Improves your balance

• Strengthens your psoas, rectus abdominis, obliques

• Works on your back muscles including serratus anterior

• Stabilizes your pelvis, hips and gluteus

Stand in Samastithi, step back your right foot and keep it at a 90 degree angle. Turn your left foot in and keep your feet 3 to 3 1/2 feet apart. Raise the arms to keep them in line with your shoulders with palms facing down. Inhale & with an exhalation take your right arm to your right side and lengthen the right side of your torso as much as possible and take the trunk down and bend. You can place your right hand to a block outside of your right ankle or on your shinbone or you can hold on to your big toe with the first two fingers and your thumb. Try to keep your legs straight, engaged and tighten the knees. Extend your left arm towards the ceiling and your drishti or focal gaze is your left thumb.  Keep the left arm in one line with your shoulder and your right arm. If you imagine there is a wall behind you, the back of the head, your right hip and your upper back have to be in contact with the wall. The back of the legs and chest and the hips should be in a line. Inhale to exit the pose mindfully and exhale to go to the centre to switch sides. 

Warrior II

Virabhadrasana II / Warrior II

Virabhadra = the name of a fierce warrior, named after a hindu god who incarnated as a human
Start in Tadasana/mountain pose. Inhale to either jump to spread the legs or step your right foot forward and left foot back. Your feet are 4 to 4 1/2 to 5 feet apart (it depends on your height). Keep your right foot at a 90 degree angle and left foot at 45. Bend your right knee until your right femur is parallel to the floor and your shinbone is perpendicular to the floor (only if it works for your body and your knee: If you try this variation and you experience knee pain or discomfort in your hips, you can raise your pelvis without keeping the thigh bone parallel to the floor). Keep your right toes lifted to activate the arch of the foot and anchor the outer edge of your left foot. Keep your legs engaged and externally rotate your front thigh and internally rotate your back thigh (You need to use your TFL and quadriceps for the rotation).
Extend your arms to the sides as if two persons are pulling them in the opposite direction. Keep them in one line with your shoulders. Expand through the chest and pay attention to your scapulas. Retract your shoulder blades by bringing them close to each other towards the spine and engage your serratus anterior.
Use your posterior and lateral deltoids to keep your arms straight to the sides and keep them engaged. The last piece is to lengthen your spine by using your erector spinae and maintain the length while you are holding the pose for 5 to 10 breaths.
A few extra tips:
1. In case you have a shoulder injury or pain, you can bring your hands together in front of your heart or you can hold on to the opposite elbows behind your back.
2. You need to keep your knee above the ankle facing your second and third toe. Avoid it from turning in or out. You can practice it against the wall by having a block between your knee and the wall. Try to press into the block with the knee by engaging your quadriceps, sartorius and TFL. If your front knee or quadriceps become tired feel free to straighten your leg for a breath or 2 and then get back into the pose.

Are you aware of Ahimsa?

Lower and middle back pain caught my attention because I usually ask the participants whether they have a request or they are experiencing pain or stiffness anywhere in their bodies. The answer is "Can you please work on my lower & middle back? can you please open up my hips and shoulders?" 

Now I want to draw your attention to a philosophical lesson in Yoga which is related to your asana practice and your requests. 

What is Yama and Niyama?

In yoga the attitude we have toward things and people outside ourselves is called Yama and how we relate to ourselves inwardly is called Niyama.

The first of yamas is Ahimsa. Himsa means injustice and violence and Ahimsa means the absence of it. In other terms it means kindness towards others and ourselves. In every situation we should adopt a considered attitude whether it's about our family, friends, work, our inner world and our asana practice. 

So there are a few questions to be asked before, during and after our practice:

1. Are we implementing Ahimsa during our asana practice? Am I kind to my body, breath and mind?

2. Are these poses suitable for my body? Am I experiencing any pain?

If yes, do I know how to modify it?

3. Is my ego involved in this pose? Is it pushing me to get to the final variation without noticing the details of the asana?

4. Am I aware of my breath?

As an example, let's explore Triangle pose deeply because 

Experience has shown me that Trikonasana can be one of the most challenging poses for practitioners. Some just want to touch their toes without understanding the depth of it. The ego gets involved, ahimsa is not there, details of the pose are missing, hence the benefits of the pose would not be achievable.

I have sent you the instruction of the pose last week so next time you try it I want you to be aware of your breath and think about Ahimsa to implement it in your asana practice. Trust me, it would be a way deeper practice.

Free your spine through Satya

Imagine you are experiencing lower back pain & you really feel the need to practice. The root cause of the pain is your sciatica nerve. It has been bothering you for a while but you don't know what to do about it. You are a bit confused about what poses to do, which poses to skip and how to modify. 

So, how can you get on the mat and practice in a mindful way? What's the solution to your confusion?
The answer is to dive into the philosophy of yoga once in a while and audit your asana practice based on it.
Yoga has 8 limbs:

Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi. 

The first one is Yama (the relationship between you and the outer world) and last week we explored the first behaviour pattern of Yama which is Ahimsa (absence of violence). The second one is Satyawhich means truthfulness/to speak the truth. 
How can you apply that in your life and on the mat? 

Ask yourself these questions before, during and after your asana practice:
Are you true to yourself in your thought pattern by not judging yourself that you have an injury and need to take a break? 
Are you telling the truth to your teacher? 
Are you subconsciously competing with other practitioners in the room and ignoring your pain?
Are you kind with your body on the mat by allowing yourself to modify the poses when you need to?
Are you asking yourself if some poses are necessary for you?

Are you open to practicing another style of yoga during the time of pain or an injury?

Are you willing to learn to slow down, sit, observe and meditate?
These questions are crucial to prevent any injuries down the line or manage your pain or even progress in a mindful & philosophical way. 

How many bodies do we have?

Have you ever seen or played with russian dolls? Were you ever fascinated by their seemingly endless decreasing size?

When I was studying at Paramanand Institute of yoga sciences and research in India to learn more about yoga and go beyond its strictly physical aspect, one of the things I learnt was the integration of the five bodies (koshas) & it reminded me of these world-famous russian dolls. 

In the Yogic system, there are five Koshas or Sheaths. Starting on the periphery of the physical body and moving toward the core of your being as an embodied soul. Keep in mind that they are not a literal anatomical model of the body but rather identical. Lets take a look at the details of these koshas: 

1) Annamaya: Physical Self - named for its quality of being nourished by food, Anna means Food and Maya means Full of. Yoga starts to happen as we begin to explore and experience the physical body in its manifold connections with the energetic, intellectual, wisdom and blissful bodies. 

2) Pranamaya: Energy Sheath - connects the physical body with the other Koshas, vitalizing and holding together the body and mind. Composed of Prana, the vital life force, it pervades the whole organism, physically manifesting in the constant flow and movement of breath. Part of the subtle body, prana cannot be seen or physically touched as it moves through thousands of nadi, or energy channels, sustaining the entire physical and energetic system. In doing pranayama, we are expanding and directing this energy to cultivate a more fluid and harmonious interaction among the koshas, integrating body, mind, and spirit. Working with the breath in the physical body in exploration of asanas can expand our awareness beyond the physical body. With prana as the source and guide, we begin to discover its more subtle expressions. called prana-vayus. 

3) Manomaya: Manos or Mind and the five sensory faculties, conveying the powers of thought and judgement. Associated with the brain and nervous system, manomaya kosha distinguishes humans from other living organisms. Endowed with the ability to differentiate, dream, fantasize and think. The deeper levels of this sheath holds the beliefs, opinions, and assumptions that you’ve absorbed from your family and culture and accumulated mental patterns which are called samskaras in Sanskrit.  These deep thoughts in the mental body cause your perceptions of yourself and your life to run in certain fixed patterns. 

4) Vijnanamaya: Composed of vijnana (Wisdom), referring to the reflective aspect of consciousness that discriminates, determines, or wills. The reflective aspect of consciousness vijnanamaya is present to our consciousness when we begin to experience deeper insight into the world and ourselves. Sometimes referred to as the "wisdom sheath," Vijnamaya is still identified with the body, subject to change, insentient, and thinking. 

5) Anandamaya: From Ananda meaning Bliss, in the Upanishads, the anandamaya kosha is known as Karana Sharira, or the causal body. It is the consciousness that is always there, that always has been and always will be there, even when the mind, senses, and body are sleeping. It manifests itself by catching a reflection of the divine, which is absolute bliss, felt in moments of calm inner peace and eternal tranquility. 

So, what is the role of yoga here?
Yoga enables us to integrate all the mentioned sheaths, to move from inside-out (Not from the outside-in) & slowly become friends with our ego. Eventually we create an eternal marriage among mind, body, heart & spirit.

How does this process happen?
Yoga, meditation & ayurveda increase awareness & sensitivity. By becoming sensitive and aware, we start moving intelligently, acting with awareness, gradually releasing the stagnant prana and letting the energy and breath flow in every single part of our physical bodies on a daily basis.

Is there a problem?
Unfortunately, the world is filled with movement without awareness. We get out of  bed, go to the car, sit behind a desk, relax on a couch and go back to bed again. But, are we moving and acting intelligently throughout the day? are we aware of our breath? Even some teachers and students teach and practice yoga with the interest of "working out" or just getting up side down without paying attention to the other beautiful limbs of yoga.

Is there a solution?
Yes! teachers should teach in a way that practitioners become curious and they learn to infuse the movement with intelligence, transform it into real actions. In fact, action that is introduced in an asana should excite the intelligence. Creating fancy shapes with the physical body is part of the process but it is just the beginning of a beautiful journey which can lead to an awakening transformation and transcending the cycles of birth-life-death-rebirth. 

If you are interested, here is a short recommended TED video on the effects of yoga on your body and brain:

https://www.ted.com/talks/krishna_sudhir_what_yoga_does_to_your_body_and_brain#t-333900

Sources & Inspiration
Hatha Yoga Pradipika introduced by Paramanand Institute of Yoga Sciences and Research, Light on yoga by B.K.S Iyengar, Yoga Sequencing by Mark Stephens 

Do you know Rumi?

In my previous blog, we discussed one of the most important habits of highly effective people, as well as the difference between being proactive or reactive and its effects on our meditation journey. Today, I would like to draw your attention to another habit learnt from the same book "7 Habits of highly effective people" by Stephen Covey.  

The last habit is "Sharpening the saw" that focuses on the main activities that can renew your body, mind & soul. These activities vary and serve different dimensions of our lives, such as: 

• Physical: Eat & sleep well, exercise on a regular basis

• Spiritual: Meditation, yoga, communication with nature, immersing yourself with great music

• Mental: Journalling, reading great books, watching specific tv programs/movies that enrich your life and mind

• Social/Emotional: Spending time with family, seek to understand other people, help them to improve, listen to them, ask for help, contribute to meaningful projects, being in a healthy relationship, building true friendships, living in a healthy environment

In order to have a balanced life, we need to pay attention to all these dimensions. It is a journey in and of itself which takes time, experience, dedication, commitment, and attention to reach the destination. 

Having access to an inspirational source and a wise mentor can change the way you look at life, make decisions and reach balance. 

Therefore, I would like to share a Ted Talk with you and a poem from one of the most important Persian poets from the 13th century, Rumi.

Rumi has been an inspiration to lots of people around the world and if you are interested in mindfulness, you will definitely enjoy it. If you like to know more about him here are some great recommended books: 

The 40 rules of love written by Elif Shafak  
The essential Rumi translated by Coleman Barks

Here is a recommended Ted Talk and a short piece of one of Rumi's poems:

https://www.ted.com/talks/emily_esfahani_smith_there_s_more_to_life_than_being_happy#t-720812

“This being human is a guest house.

Every morning a new arrival.

A joy, a depression, a meanness,

some momentary awareness comes

As an unexpected visitor.

Welcome and entertain them all!

Even if they’re a crowd of sorrows,

who violently sweep your house

empty of its furniture,

still treat each guest honourably.

He may be clearing you out

for some new delight.

The dark thought, the shame, the malice,

meet them at the door laughing and invite them in.

Be grateful for whoever comes,

because each has been sent

as a guide from beyond.”

Sometimes a book, a short video or a powerful poem can change someone's life and enrich the mentioned dimensions of our lives. 

Is there a pre-requisite for your meditation journey?

Have you read the book “The 7 Habits of Highly Effective People” by Stephen R. Covey? It is around 432 pages, a very inspiring book in many ways because it elaborates the reasons behind the existence of harmony in some people’s lives and lack of it in others. Have you ever noticed how some have the ability to manage themselves better to find peace in challenging circumstances and some can't?
It seems Stephen Covey has done a thorough research on this subject. Here is a summary of the book if you are interested to take a look: 

https://blog.hubspot.com/sales/habits-of-highly-effective-people-summary

The first habit explains the difference between proactive and reactive people. Understanding the difference and applying it on a daily basis can make a huge shift in your life. 

If I want to summarize it in my own words, a proactive person is the one who considers him/herself in charge, who decides to learn the techniques that would bring success, growth, peace and happiness on a regular basis. They feel responsible in dark times, they take action & work on their abilities to respond better & find light no matter what the circumstance is. Reactive people are the exact opposite, they become the victims of the situation. They don't take charge and they blame the situation and other people for their own misery. Here is an example:

Proactive

I am the creator of my life and it is not his fault when I feel frustrated.

• Focusing on the positive energy.

• How can I have a better influence?

• What is the solution?

Reactive

Staying at home during Covid makes me very sad. There is nothing I can do.

• Focusing on the negative energy.

• What are my concerns?

• I don't have a solution, it is out of control.

Which category do you fall into? If you are in the reactive category, are you willing to change your mindset to become proactive? If you are not willing to, meditation and the path towards mindfulness might not be for you. But if you want to master the world, you gotta take action, enjoy the journey towards mastering your mind by taking baby steps that can eventually lead to independence, happiness & success. 

Here is a recommended Ted talk on the subject of meditation:

https://www.ted.com/talks/shannon_albarelli_quiet_the_noise_soothe_your_soul_with_mindfulness_and_meditation

So having said that, let's be proactive and start with 8 minutes of meditation. Sit down and Breathe! yes, as simple as that! BUT breathe with awareness. Bring your full presence to your inhalations and exhalations. Inhale deeply. Exhale completely. Then repeat to yourself: I am already whole...

The Power of Meditation

We breathe every second, minute, hour, day... if we don't, we will not survive. It is the vital force, the prana, the qi. Since it is something that we do automatically, we never pay close attention to it. It becomes a robotic task and we take it for granted. What will happen if we stop breathing? What if we learn to breathe consciously and not robotically? What if we do some research to learn the effects of proper breathing on our bodies & minds?

We often get overwhelmed by daily activities such as family, work, news, taking care of the house & getting distracted by social media... Covid has recently been the cherry on the top as well! The result of it is accumulation of stress & research shows that the root cause of many diseases is related to anxiety which leads to the increase of cortisol or stress hormone in our physical bodies. Stress has become our close friend these days… When our monkey mind wanders and it focuses on the negative, there won't be enough space to create, just like a dirty & unorganized closet. You are looking for your favourite shirt for ages but you can’t find it. With lots of efforts you might be able to find it but it needs to get washed and ironed. Same with your thoughts, memories & emotions. Your mind needs to get refreshed & decluttered once in a while otherwise it will become cloudy, anxious, filled with negativity and our inner voice gets suffocated.

What if you wake up one day and decide to partner up with peace & positivity to decrease cortisol by learning how to breathe consciously, putting aside some time for self-care to get recharged and refreshed? Are you ready to go to a new space you have not been before? It is soft and comforting and once you experience it you want to stay there forever, because your whole nervous system relaxes, the cortisol decreases, you become focused and connected to your intuition. It can take you to a dark, scary & uncomfortable place too which is part of the process. All you need to do is to breathe through it.

If you are ready to put aside some time, even 8 minutes a day and become comfortable with the uncomfortable, you are ready to grow and meditate. Hence, the golden key is to prioritize our daily tasks, get disciplined for some self-maintenance. To charge your batteries and create some space for yourself.

When we meditate, we allow ourselves to inhale deeply and exhale completely, with full presence and awareness. Our mind that has always been active finally finds a chance to rest and experience a passive state. When we meditate, we do not intend to fall asleep, we find the golden key to open a very important door to go inwards, to explore ourselves and enter a quiet space. We give ourselves permission to fully relax but stay alert. We create space to contemplate, concentrate, connect to your intuition and creativity that will eventually lead to a thriving life style.

There are a few questions before we go deeper:

• Can you put aside some time for meditation?

• How to meditate properly?

• What are the scientific effects of meditation?

If you are interested to know more, stay with me! We will investigate and answer these questions in the upcoming newsletters.

Kung Fu Panda - Have you seen this cartoon? If you haven’t, add it to your list!