Utkatasana
I’ve been teaching the chair pose, utkatasana, to my students, and wanted to put an image out into the web-o-sphere of what it looks like when a bigger body performs this asana. It’s a great way to keep your thighs toned, so I use it as a way of coming out of the standing forward bend at the end of the Sun salutation sequence. ( It’s easier on the back to squat, then come into chair pose, instead of stretching out, up and back.) Check out yoga anatomy expert Leslie Kaminoff’s description of utkatasana here.
Chair pose strengthens the ankles, calves, thighs and the muscles that support the spine. It stimulates the organs in the chest, including the heart, diaphragm, and lungs. It’s also a great remedy for flat feet. One note of caution–be careful not to let the knees cave in as you come up, which is pretty hard on the knees.
I’d love to hear your comments, either here on my blog, or go to my facebook page, Meera’sBigYoga.
Utkatasana
Relaxation Response
I’m working on a new book, tentatively titled Big Yoga Stress Strategies, for Square One, and am boning up on the most recent research about the effects of meditation on the body and mind. Something I didn’t know–but probably should have–that, according to Herbert Benson, in his most recent book, Relaxation Revolution, he states that the studies show that a simple 12 minute practice can alter how your genes express themselves! Amazing. I always thought whatever we had, genetically, we were stuck with! So that’s why, before modern medicine invented protocols for lowering blood pressure (think heavy duty drugs) there have always been prayers, meditations, and ritual to improve the quality of life.
The techniques is simple: Sit comfortably for 12-15 minutes each and every day (that’s the hard part) and focus on a positive word or phrase. If you can’t think of something that speaks to you, try the word “peace”, or it’s Sanskrit version, “Shanthi”.
Peace
You’ll be doing yourself a favor, and in addition, you will help to create an environment of peace around you, which will benefit everyone. Really, it’s the least we can do–15 minutes to heal the world. Awesome!
The Skinny on Skin
Michigan Blueberries
During the summer, we worry about getting too much sun exposure, but what about this time of year? We probably don’t get enough to synthesize vitamin D through exposure to UV light. That’s why they put vitamin D in our milk. but if you can get out there and soak up some rays–for about 20 minutes a day–go for it!
But what about skin cancer? Some studies show we can prevent it by eating foods rich in antioxidants. These are protective molecules that help your body to fight off free-radical damage from sun exposure. Foods that come in all the colors of the rainbow. Blueberries, red and black raspberries, watermelon, oranges, all the lovely varieties of peppers, eggplant, apples, pineapple, green tea, even coffee! It seems that the greater the intensity of the color of your produce, the better for you.
But did you know that stress management can also help boost your skin’s resilience to the UV rays? When we are under chronic stress, all our natural defenses are compromised, including our ability to combat the free radicals that come with sun exposure. So, Yoga is not just good for maintaining strength and flexibility, but is good for your skin too!
Another boon to your skin is the practice of pranayama, especially the bellows breath, bhastrika. So next time you can spend some time in the sun, find a quiet place and do a few rounds of deep breathing, and you’ll get twice the benefit!
Plus-Size Yoga Clothes!
Recently, I was invited to represent a classy line of yoga clothes for us curvy gals. Manufactured in Hong Kong out of 95% cotton and 5% spandex, the clothes are comfy and perfect for yoga, but also for travel, and just lounging around the house. There are 9 different items–one of my favorites is a cute dress that can be worn over your leggings so that you can go to a yoga class and then on to the bank and other errands without having your bedonk-a-donk hanging out.
elsa dee dress
There are also 2 versions of yoga leggings, one long and one capri length. All the styles come in 4 colors–black, steel grey, teal and purple. Just because we may be a plus size doesn’t mean we have to only wear black! When we are no longer a size 4, we want to choose clothes that give us a positive body image. Here’s a picture of one of my adorable students wearing the purple jacket and the teal long pants.
Elsa Dee outfit
The manufacturer is a company called Elsa Dee–after the owner’s graandmother. You can see more examples of the clothes by going to the Big Yoga website.
Kirtan Tomorrow
I’ll be giving a Big Yoga Workshop tomorrow at Awake and Aware Studio in Kalamazoo at 1pm. Afterwards, at 5pm, come join me for some chanting of the Holy names of God. We’ll be sharing some Sanskrit Slokas, taken from the Integral Yoga Kirtan, and giving the translations as well. These slokas help to set the mood for the call and response chanting to follow. Participants are invited to chant with their whole heart, regardless of vocal technique or training. It’s not about how you sound, but how the sound affects you.
Kirtan is the devotional side of Yoga, known as Bhakti Yoga–the path of love and devotion. But even if you don’t feel you have that devotional, lovey-dovey nature, the kirtan has the power to change you in a positive way. Steven Rosen, author of The Yoga of Kirtan says that sound creates structure, and by chanting these powerful, ancient mantras, we can erase negative thought patterns and replace them with the pure vibration of the chants.
Scientists today claim that everything is made up of sound vibrations–a chair, a tree, a fish, even YOU! The sum total of all that vibrating energy is called Pranava –the “hum”. In the Bible, St. John says “in the beginning was the Word, and the Word was with God, and the Word was God”. But contemporary Bibles don’t tell you what the word is! I think it’s OM. Translating from the Greek, WORD is LOGOS, which means vibration! Pretty cool! The sound itself is God. By chanting, we make the Divine mystery that is God manifest, right here, right now.
I hope you join us!
Swami Satchidananda leading kirtan at Woodstock
Wisdom From the Buddha
You are far from the end of your journey.
The way is not in the sky.
The way is in the heart.
See how you love.
-Buddha
Image taken in Pelkor Chode monastery in Gyantse, Tibet.
Anatomy Wizard
This is a wonderful video that exemplifies the results of one-pointed thinking. It comes by way of anatomy teacher, Leslie Kamonoff. Thanks Leslie!
http://yogaanatomy.net/chair-trick/
Sciatica–ouch!
One of my Yoga students recently complained of a sharp pain in her lower back and buttocks that radiated down the leg and foot–classic symptoms of sciatica. She said it sometimes wrapped around the side of the hip and down the front of the knee, even down to the ankle, and was eager to learn some Yoga poses to assist in reducing the pain. We decided to start with SUPTA PADANGUSTHASANA, reclining big toe pose. You may want to give it a try:
We started on the mat, in savaasana, corpse pose, lying on the back, with the legs and arms wide. She felt she would be more comfortable with a folded blanket under her head, but that is optional. Then she bent the right knee, drawing the foot toward the buttocks, and continuing by taking hold of the shin and pressing the knee towards the chest. The opposite leg came back into alignment with the left hip, and was pressing into the floor with the foot flexed, toes pointing upward.
Supta Padangusthasana
Next we looped a strap around the ball of the right foot, holding the strap in both hands, and with an inhale she straightened the knee, as she pressed the right heel up toward the ceiling. As she walked her hands up the strap toward the foot, both her arms and right leg gradually became fully extended, while the shoulders relaxed toward the floor. As she continued in the pose for a few minutes, she continued to expand the shoulder blades wide. It helped to remind her to keep the upper part of the body relaxed and bring the attention to the extended leg.
To come out of the pose, she dropped the strap, and began to lower the right leg to the floor, keeping it straight as possible, using the strength of the abdominal muscles. We repeated on the other side, then rested in savaasana for a minute. We followed it up with child’s pose, but that’s also optional. I suggested she do this every day and track her progress.
There are other poses for sciatica that we’ll be exploring in future blogs. If you have sciatica, try this, and let me know how you’re doing!
Too Darn Hot!
One of my favorite recordings is Ella Fitzgerald singing Cole Porter’s “Too Darn Hot!”. The first time I heard it , I was in junior high, and my best friend ‘s mom had the anthology of Ella singing all of the Cole Porter songs, with orchestral arrangements by Nelson Riddle. We would listen to it over and over, and thought the lyrics were pretty risque! Today, when I walked out into the sunny, humid morning, it came to mind immediately. I can remember every lick Ella sang–oh how I wish I could sing like that!
Later this morning when I was at church, one of the older ladies was saying how she doesn’t do well in the heat, and It made me want to teach her sitali, a yoga pranayama practice that helps cool you down. Here’s how to do it:
Inhaling through the mouth, curl the tongue so it’s like a straw. As you take a nice deep belly breath, imagine you are cooling every cell in your body. Close the mouth, hold for a few seconds, and exhale–with control–through the nostrils, slowly. Do 5 rounds or so, see what happens.
cooling waters of Lake Michigan
Not everyone can make her tongue into a straw. Here is another pranayama, called sitkari, with similar benefits. Begin by gently clenching and baring the teeth, as if you were smiling through clenched teeth. Curl the tongue back so that it touches the soft palate. Inhale through the teeth, making a sucking sound. You will feel a coolness as the air is entering the sides of the mouth. When you have inhaled completely, hold the breath a few seconds, and focus on the cool sensation in the gums and tongue. Exhale slowly and deeply, and repeat for 3 to 5 rounds.
I recently had some dental work done, and used sitkari as a healing balm–it’s very good for gum health. Yoga has a cure for everything!
IBPA Awards
Last night, the Independent Book Publisher Association handed out their annual awards at a ceremony in New York city. Named in honor of America’s most cherished publisher/printer, the Benjamin Franklin Awards™ recognizes excellence in independent publishing. Publications, grouped by genre are judged on editorial and design merit by top practitioners in each field.
The trophies are awarded to the best books in several categories and are presented to the publishers during a gala awards ceremony on the last evening of the Publishing University (just before the opening of Book Expo America).
The award for best book in Health and Fitness is my own Big Yoga: A Simple Guide for Bigger Bodies! I am thrilled! It took me years to get from a simple idea of Big Yoga–which came to me during a meditation in the Lotus (Light of Truth Universal Shrine) Temple in Yogaville, Virginia.
Lotus Temple
I didn’t believe it for a minute. And time has proven me right–now plus-size Yoga classes are popping up all over, and there are more and more resources for those of us who don’t fit the media profile of a Yoga practioner.
I am indebted to Rudy Shur at Square One Publishers for his vision for Big Yoga. He was the first person who “got it”! He was tireless in helping me shape the manuscript, and his editor, Anna Comstock, made it flow beautifully. Jeannie Tudor put all the pictures and graphics together to make the book easy-to-follow visually. Thank you also to publicist Anthony Pomes who made sure the book got reviewed by the big guns!
None of this would have been possible without the immortal teachings of Yoga, as taught to me by my Guru, Sri Swami Satchidananda and his devoted sangha. Thank you Prem Anjali, Ganesh McIsaac, and all the many Integral Yoga teachers who continue to inspire me with their discipline and devotion.
You don’t have to be thin to enjoy the benefits of Yoga!
