Re-posted from alteayoga.es

I am still working on the transition from my wordpress.com site to my self-hosted blog.  I don’t know why, but I do rather like the old blog.  I guess that I, too, am prone to attachments.

Here is a link to an article that I published this morning.  I hope you like it:

https://alteayoga.es/2018/04/11/an-ounce-of-prevention-is-worth-a-pound-of-cure/

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YouTube channel – Yoga with Adriene

I found this YouTube channel via an article in The Guardian.  I decided to post it because of what the author wrote here:

I’ve always had a near-pathological embarrassment about exercising in public. I’m far from alone in this.

It’s interesting because I myself give yoga classes and yet have always been a solo practitioner of yoga.  I started off taking classes at the Sivananda Centre in London, but once I worked out what I needed to do, I just practiced by myself.

Nowadays, I keep it to myself as my practice is so deep that I regularly burst into tears (not weeping, nor sadness, but an energetic movement in my body), make rather strange noises in pranayâma (have you ever felt your pericardium tendon on a exhalation retention?  No?  Tell me about it when you do) or even collapse into savâsana halfway through my sequence. It all happens when you really do yoga, when you really get deep, and for me anyway, I prefer discretion and solitude.

For those of you just starting out, though, Yoga With Adriene might be the perfect solution.  If she, or I, can convince even a single person to roll out of bed and get on the mat, in that strange and sleepy twilight world that is the first hour of the morning, then we are doing our jobs.

Having said all that, don’t forget this:  the group energy is healing, positive, friendly, and so, so necessary in these times of isolation and loneliness. The key is to join a group, but with the aim of establishing a home practice!  Go on, you can do it!

Yog and all is coming,  the guru is within you.

Peace, R

Cycling and Hatha Yoga – a match made in Mediterranean Heaven!

Cycling is big business on the Costa Blanca, and for some very good reasons.  Altea enjoys 330 days of sunshine per year.  Our roads, though admittedly rather narrow to allow for both peloton and motor vehicle, wind through mountainous landscapes, the glare sliced only by the purplish shadows of Mediterranean pine trees.  The air is incredibly pure, delicious to breathe, and the deep blue of the sea stretches out below, enticing tired bodies as they make their descent, whizzing downhill after a day of pedalling.  A healthier break one could not find.  No surprise, then, that five-time Tour de France winner Miguel Induraín lived for some years in Finestrat, just below the Puig Campana, and no doubt honed his thighs on these same roads.

Cyclists

You can’t miss them.  In the winter months, the roads around here are full of packs of brightly coloured cyclists whizzing around the mountain curves.  They can be a menace, it’s true, but I would rather the roads be full of bikes than lorries!

I rode a bike for years.  It was my main form of transportation until I was 34 years old, and even then I only bought a car when I moved to Spain and had a child.  I consider myself a lover of the pushbike, and an advocate of its use.  I regularly cycled 100+km/week, through winter and summer, up hill and down dale.

However, I will admit that years of cycling left me with unbalanced musculature that I only corrected through the assiduous practice of hatha yoga.

As with most cyclists, my leg and hip muscles were well developed, but unbalanced.  You may know that muscles work in pairs (agonist/antagonist), so any time there is too much tension or strength in one area, there will be another area compensating.  In cyclists, because of the forward flex, the hip flexors and gluteal group seek, but might not always find, balance. Lest we forget, the shoulder girdle is also given particularly rough trade on a bike due to the over-stretching of the rhomboids/latissimus dorsii/lower trapezius and simultaneous compression of the pectoralis major/abdominal/upper trapezius areas.  Let me sum up:  hunched over, head up.  Got me?

Yoga for Cyclists

The judicious use of certain yoga postures alongside controlled and conscious breathing can help to address these muscular and postural imbalances.

Straightening

I recommend the use of danda postures, that is, postures that are mainly symmetrical and whose aim is to straighten the spine.  These are “millimetric” postures.  What I mean is that we work a small range of motion but with great precision.  How do we do this?  Breathing, movement and mental focus.

Symmetry

Cycling is an asymmetrical activity – one leg up, one leg down.  To restore balance, we need to work with the pelvis, legs and feet aligned.  This can involved standing, sitting, or lying postures, but most beneficial is a combination of the three.

Earth Element

Cycling is, furthermore, an activity that is performed with the feet off the ground, and with a lot of wind passing over the body.  This can create energetic imbalance in the Wind or Air element.  The way to counteract this is by using postures that favour the Earth element, which help the cyclist to ground after a ride.  Attention on the feet, the rooting of the heels, the use of mûdra, certain types of pranayâma…these are all yogic techniques that can be applied in a healing context by a qualified and experienced yoga teacher.

Viniyoga for Cyclists

Viniyoga is almost unique in yoga lineages because it equips the teachers to design their own practices.  Unlike, say, Bikram or Astanga or Sivananda, in which the same sequences are done time and time again, Viniyoga sequences are highly personalised, and can be modified over time using the Vinyasa Krama method, or even, equally, on the fly, depending on who turns up to class. Viniyoga is an excellent system of yoga for athletic people, like cyclists on a cycling holiday.

So, if you are thinking about hitting the Costa Blanca with your bike, you could do a lot worse than popping in for a yoga class with me. Check out my schedule current as of 17 March 2018, but check back or subscribe because magic is afoot and I am on the verge of opening my own centre.

Peace, and happy day,

Rachel

 

 

Series: How we breathe – Introduction

Yoga can teach us many things, but perhaps the most important one is how to breathe.  Since I know a lot about breathing, I have decided to begin writing a little series entitled “How we breathe”.  I know that, with great frequency, bloggers start of with big plans to write a series, but things tail off after two or three entries.  Rest assured that here with Miss Rachel, this will not happen.  I am far, far too stubborn to do such a thing.  Ha!

Reflect, for a moment, if you will on this:  There is little else, other than the breath, that accompanies you, absolutely surely accompanies you, from the first moment you are born until the last moment you live.

You can lose a kidney, a spleen.  A heart can be transplantedA brain can be induced into a coma.  But the breath is there, coming and going, rising and falling.

Breathing and Anxiety

Anxiety is crippling us these days and the breath may hold one of the keys to overcoming it.  The defining quality of a panic attack is the feeling that one cannot breathe.  I have had two panic attacks in my life, now thankfully, many years ago.  But I recall the constricted feeling all too well.  I doubt that it could happen to me now.  Why?  Because I know “how to breathe”.  To touch ever so lightly on the matter, and more will follow, paradoxical breathing is the main problem here.

How does one breathe?

Breathing is one of those things that we thing we all just know.  But how many of you can name the accessory muscles of breathing?  Or say whether the internal or external intercostal muscles aid the inhale or the exhale?  Gotcha?  So, can you say you know how to breathe if you don’t know the mechanics of breathing?

Biochemistry of Breathing.

And how many of you know about the interchange of gases (CO2 and O2) across the alveolar wall?  Or the difference between breathing and respiration?  Or what the heck happens to all that oxygen, anyway?  There are so many facets to breathing and there is so much to learn.

Pranayama

Yoga has some amazing techniques to deepen and broaden the breath. I have tried many systems of yoga and practised for ages.  I will stand here and say that Viniyoga, the style I teach, is the one that taught me to breathe.  I can teach you what my teachers taught me.

Best of all, breathing properly is free!  Yes, people, you may have to invest in yoga lessons in order to learn, but once you’ve learnt, ain’t no one going to take it away from you…you are your master, baby!

So, this will be the first post in a series dedicated to the mechanics, biochemistry and yogic technique of breathing.  Like and subscribe, people.  And hey, if you have a coherent answer to any of the questions above, comment below.

Love,Rachel

Yoga practice – “Towards Inversion”

I am feeling generous tonight, and shall give away a lovely yoga practice that I designed last year and have taught a number of times to my dear students.

Notice that “B” or “R” means breath or respiración.

When it says “6x”, it means do the vinyasa six times.

When it says “6B”, it means hold the pose for six breaths.

Respect any contraindications and check with your primary care provider should you have any doubts about the suitably of this practice for you, at this given time.

viniyoga hatha yoga sequence
Viniyoga practice “towards inversion”

Yoga makes me feel…old. What’s up with that?

The lady who asked the question I blogged about last week, “Yoga is meant to calm me, so why do I feel so nervous?” asked another great question yesterday.  Gosh, I love students who give honest reflections and ask questions!  Thanks, honey bunch.

After class I noticed that her face wasn’t 100% bliss.  Quite the opposite.  So, unlike a YouTube video would, I sat next to her and asked her what’s up.  She said:

“I couldn’t do some of the simplest poses.  It made me feel old.”

Ouch.  And yes, yoga does that.  You see, if you give someone a workout routine like Crossfit or marathon training, it is very normal that they will find, at first, themselves not able to do it.  But because it is hard, challenging, perhaps unattainable, they are quite happy to just thrust away at it for a long time until they reach the goal.  To not do something hard on the first go is quite normal and acceptable for the ego.

But when we are asked to do something simple like lie on our backs and stretch one side of the body and breathe deeply, and find that there is pain, discomfort, we say “hold on a second…what is happening here?”

What is happening here is that our bodies have aged, have adopted fixed patterns, have held onto thoughts and emotions and stored them in our abdominal muscles, our hips, our necks, and we have become unable to make those muscles do our bidding.  We try to move the ribs with the breath, and we can’t.  Upon finding that we can’t do something so seemingly simple, we reflect on how, once upon a time, we could.  As children, we were all free and loose and easy.  But time, and life, and blows, and ailments, and all that, steals our childhood from us and we become adults, then middle-aged and then, if we are lucky, old.  The body ages but so does the mind.  We swap physical agility for mental wisdom.  Or that is the idea, anyway.  There is concept that I love in yoga that goes like this:

Why do we do âsana?  We do âsana to  keep the body strong and supple and youthful so that we can live a long time.  And why do we want to live a long time?  So that we can gain wisdom.

Doing yoga is like holding a mirror up to our true selves and being forced to look.  Mostly, we won’t like all that we see.  The mirror as a symbol is powerful and appears all over in the popular culture.  In Jean Cocteau’s 1950 Movie Orphée, the mirror is the portal between two worlds, the living and the dead.  And in fact, a very eerie reflection uttered is :

“Les miroirs sont les portes par lesquelles la Mort va et vient. Du reste, regardez-vous toute votre vie dans une glace et vous verrez la Mort travailler commes les abeilles dans une ruche de verre.” (Mirrors are the doors by which Death comes and goes. You have only to look at yourself in the mirror every day and you will see Death at work there, like bees in a glass hive.)

Yes indeed.  When we look at the mirror every day, we look at the face of Death.  Our own death.  This is getting heavy, but the Yoga Sutras are very clear about all this, in the first 5-10 aphorisms of the very first Yoga Sutras book, Patanjali identifies the Kleshas, the mental patterns that cause the vrittis, the mental fluctuations that assail us all.  And right up there in spot number five is fear, abhinidvesa.  Principle fear? Death.

We are all aware of our mortality but none of us wants to admit it, to face it.  When we do, we cringe and shudder.  This is normal.  I love to ruminate on the human being’s awareness of the passage of time.  We are, I believe, the only animal that marks time with such precision.  We are time-obsessed species.  Why?  Because we are all unconsciously counting down the seconds of our lives.  And this is wildly uncomfortable.  Because what this forces us to do is to admit that our time is limited, that we must live fully in the present and create from our meagre and humble little lives the best and brightest creation that we can.  And any abstention from this duty, whether through fear, intransigence, obstinance or fakery, is a negation of our duty to grow and gain wisdom and be the best person we can be.

Uff. All that at 8 in the morning.  I think a lot.  That is why I do yoga.  So, I will leave you with a Joy Division song with footage from Orphée.  Enjoy it, and live this day fully.  And get on your  mats, and breathe deeply and feel the love.  It is there, all the time, and there is enough for everyone.

The qualities of a yoga practice – Santosha and Ahimsa

I had a great group come along for class yesterday afternoon.  We did a practice designed for the legs and the âpana.  We all had a good go at some standing balances, with a transition between two postures. And mostly everyone fell out of the poses at least once.

Teaching a class is a dynamic, fluid thing.  I usually have drop-in groups, and of varying levels of experience.  The skill of a teacher depends on being able to tailor the practice to the group and make it enjoyable and useful for everyone, while never straying from the essence of the teachings.  This is called “pedagogy” and is the art of teaching.

I used the falling out of the poses to teach some yoga philosophy.  I used the Sanskrit words “Ahimsa” and “Santosha” to help people understand how to deal with things like falling out of poses.

Ahimsa means non-violence.  I use this word in the context of not allowing violent self-critiquing thoughts to arise.  It is common to sigh in frustration when we can’t do something, say to ourselves “I always fall” or “I will never get it” or “I am useless”.  We use ahimsa, which is one of the five Yamas of yoga, to practice peaceful, non-harming inner (and outer) dialogue.

Santhosha is one of the five Niyamas and of my favourite Sanskrit words.  It means contentment, enjoyment more or less. Fall out of a pose? hahahah!  Use Santosha to not want what others have, ie:  don’t compare yourself to others, and be content with what you are.

I say:

Some people believe that the Universe is a big game, that it is all a joke.  The archetype of the Trickster God is very common. Hermès, (AKA Mercury, my ruling planet) of the Greeks, was a trickster.  Krishna was a trickster The Raven of the Northwest Coast Indigenous peoples is aso a trickster.  When you start to think of checks and balances in life as jokes, as something to laugh at, it all gets a bit lighter. 

You see, it ain’t what you do, it’s the way that you do it.  Fail and take it lightly, step wrong, then do a little shuffle and get back on the beat.  Use non-violent inner dialogue to correct yourself, but not castigate.  Use good humour to just take it as a little joke.  Don’t put that strenuous face on in yoga,  have fun.

Taint What you Do, It’s the Way That You Do It, as the old song goes.  Here is a delightful live version of that old song, recorded by Sedajazz just up the road in beautiful Valencia.