Why Practice Yoga

I began a hatha yoga practice before my Zen practice and feel it is an invaluable contribution; the two work together perfectly. In many ways Buddhism is a yoga practice, one of my yoga books notes that the best know yoga practitioner the world over is the historical Buddha. Siddhartha was practicing yoga on his path on the Way.

One of my Zen teachers asked me one day what was the benefit of my yoga practice and here's what I came up with: Yoga teaches me to be patient and present in discomfort, staying with my breath. It teaches me to stay with the moment and in my body even when I'd rather just curl up under a blanket and hide.

Many yoga poses are not comfortable and my practice has one hold in poses, sometimes for many breaths, minutes. Holding and staying in an intense pose puts the mind no where else but the present moment. Oh it might take a moment to think about how it doesn't want to be there, that it wants to be elsewhere, however the sensations in the body will help keep the mind present. It is a part of the purpose of doing it, to empty the mind and be present. The poses teach us to do that while challenging ourselves. From that, we learn to quiet the mind when just sitting. We learn to do it in everyday moments too.

The sage Patanjali who is credited with writing the Yoga Sutras wrote in the second sutra that "The purpose of yoga is to calm the fluctuations of the mind" .

I remind my yoga students of this a lot. That the purpose is not to have a buff body or touch your toes, it is to settle the mind into silence. The poses do improve health over all and you learn deep practice with the breath, but they are also a very powerful tool in teaching one how to be quiet and present mentally. If as a side benefit you end up with a great backside, can touch your toes, or stand on your head, then be grateful your practice is so physically beneficial!

Virabhadrasana I

Sanskrit:

Virabhadra - A warrior

Warrior Pose I

Benefits:

• Tones and stretches the legs; calves, quadriceps, and hamstrings
  
• Strengthens the hips, spine, chest, and neck.
• Increases blood flow to the legs, pelvis, lower spine and abdomen
  
• Tones the abdominal organs
  
• May help some types of back pain due to the lengthening and strengthening in the hips and spine.
• Opens across the chest and allows for the breath to be very deep.
  
• Improves concentration and calms the mind, relieving anxiety and nervous tension

Contraindications:

• People suffering from high blood pressure or back injury may want to perform pose by bringing the palms of the hands against a wall, keeping the spine extended and long.
• Those suffering abdominal ailments may want to avoid pose

Parivritta Trikonasana

Sanskrit:

Parivritta - Revolved or twisting
Trikona - Triangle

Revolved Triangle Pose

Benefits:

• Tones and stretches the legs; calves, quadriceps, and hamstrings
  
• Strengthens the hips, spine, chest, and neck.
• Increases blood flow to the legs, pelvis, lower spine and abdomen
  
• Tones the abdominal organs
  
• May help some types of back pain due to the lengthening and strengthening in the hips and spine.
• Opens across the chest and allows for the breath to be very deep.
  
• Improves concentration and calms the mind, relieving anxiety and nervous tension

Contraindications:

• People suffering from high blood pressure or back injury may want to perform pose by bringing the palms of the hands against a wall, keeping the spine extended and long.
• Those suffering abdominal ailments may want to avoid pose
  

Parsvottanasana

Sanskrit:

Parsva - side or flank
Uttana - from Ut, for intense and Tan, for extend, stretch or lengthen

Intense Side Stretch Pose

Pose will provide an intense stretch through the side of the chest

Benefits:

• Stretches legs and hips
• Improves elasticity and relieves stiffness in the hips, spine, neck shoulders, elbows, and wrists.
  
• Tones the muscles of the abdomen
• With the shoulders drawn back in the full pose it is possible for the breath to be very deep.
  
• Calms the mind, relieving anxiety and nervous tension
  

Contraindications:

• People suffering from high blood pressure or back pain may want to perform pose by bringing the palms of the hands against a wall, keeping the spine extended and long.

Vrksasana

Sanskrit:

Vrksa - A tree

Tree Pose

Benefits:

• Strengthens the legs; thighs, calves, and ankles. Especially helps to stabilize weakness in the ankles
• Stretches inner thighs and groin as well as chest and shoulders, when the arms are raised up.
  
• Tones the muscles of the abdomen and spine
• Improves concentration and sense of balance
  

Contraindications:

• People with balance problems should perform pose with the down leg side to the side of a wall, backside against a wall or facing into a corner. This may also apply those those with low blood pressure
  
• Those with high blood pressure should not raise the arms overhead

Technique:

• Start in Tadasana
• Shift weight into the left foot, spreading out the toes.
• Bend the right knee and open the hip out towards the right side.
• Lift the right foot and place upon the left leg, anywhere but the side of the knee, with toes pointing down to the floor.
• As much as the right foot pushes into the left leg, push back into the right foot with the left leg. Extend through the right knee, as if pointing it down to the floor.
  
• Keep the gaze forward at an unmoving point, Drishti
  
• When balance has settled, bring the palms together at the heart center.
• Hips should be even, tailbone dropping down, pubic bone move towards navel, and navel draws in and up towards the heart center.
• Again, when balance is settled, raise the arms overhead on an inhalation. Biceps come by the ears, shoulders shrug down the back and little fingers turn inwards towards one another.
• To release the asana bring the palms together at heart center again and step the right foot back down, into Tadasana
• Repeat pose, bringing left foot up to rest upon right leg
  

Tadasana

Sanskrit:

Tada - A mountain

Mountain Pose

Tadasana is the foundation for all standing postures just as Dandasana is the foundation for all seated postures.

Benefits:

• Standing correctly is grounding to both the body and mind
  
• Helps to improve posture by strengthening the back, abdomen, and legs.
• May help to alleviate types of back pain aggravated by poor posture.
  

Contraindications:

• Those with low blood pressure may need to avoid elevating the arms and/or may benefit by using a wall as a support.

Technique:

• Stand with the feet either hip width apart, big toes slightly closer than heels, or touching and toes spread out.
• Press towards the ball of each foot and the outside of the heels.
  
• The outside of the feet should be parallel; check that the second toe of each foot is in alignment with the shin.
• The knees and backs of the thighs should lift up, hips will contract.
  
• The tailbone drops down towards the ground while the belly moves towards the spine and the pubic bone moves up to the belly.
• When the shoulders shrug down and back the breastbone will reach upwards.
• Head should rest lightly on the first vertebra, ears above the shoulders.

Variations:

• If hands are extended at sides the middle finger should be in alignment with the illiotibial band
• With hands extended overhead the biceps should come alongside the ears, shoulders dropping down the back, fingers spread, and the smallest fingers reaching inwards slightly.
  

Surya Namaskar

Sanskrit:

Surya - The sun, a reference the the solar deity in the Vedic tradition
Namaskar - A salutation, particularly to a deity. Comes from the root word, Namas which means 'to bow to' or 'to adore'. Related to namaskarasm, a salutation to another person.

Sun Salutation

In the Vedas there are references to the many benefits of prosperity and good health gained from a daily practice of praising sun god. Physical prostrations to the sun were not only a gesture of absolute surrender, but a vehicle to maintain the health of the body.

In some of the Vedic hymns it was suggested that Suyra Namaskar be a daily practice for devout Hindus. Sun salutations are an integral part of the practice of Ashtanga Vinyasa Yoga.

There are many different variations of Surya Namaskar, all share a focus of moving with the energy of the breath. In a complete sun salutation the series is done two times, alternating the movement of the first leg that is either stepped forward or back to finish a full salutation.

Classical Surya Namaskar

• Begin in Tadasana with hands in Anjali Mudra
• Bring the arms overhead (urdhva hastasana) on an inhalation
• With the exhalation move to Uttanasana
• Inhale up onto finger tips, with a flat back (Ardha Uttanasana)
• Exhale, step back with one foot into a lunge (begin with right foot, second time through begin with left)
• Inhale the arms overhead into a full lunge, either high or low
  
• Exhale, step back the front foot into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Bhujangasana
• Exhale, lifting up into Adho Mukha Svanasana and inhale through
• Exhale, the first foot forward between the hands into a lunge
• Inhale the arms overhead
• Exhale, stepping into Uttanasana
• Inhale, coming up to Tadasana, Urdhva Hastasana
• Exhale, returning hands to Anjali Mudra

Surya Namaskar A

• Begin in Tadasana with hands in Anjali Mudra
• Bring the arms overhead (urdhva hastasana) on an inhalation
• With the exhalation move to Uttanasana
• Inhale up onto finger tips, with a flat back (Ardha Uttanasana)
• Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Urdhva Mukha Svanasana
  
• Exhale, lifting up into Adho Mukha Svanasana and hold through 5 complete breaths
• Exhale, jumping forward to Uttanasana
• Inhale, coming up to Tadasana, Urdhva Hastasana
• Exhale, returning hands to Anjali Mudra

Surya Namaskar B

• Begin in Tadasana with hands in Anjali Mudra
• Bring the arms overhead and bend knees into Utkatasana on an inhalation
• With the exhalation move to Uttanasana
• Inhale up onto finger tips, with a flat back (Ardha Uttanasana)
• Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Urdhva Mukha Svanasana
  
• Exhale, lifting up into Adho Mukha Svanasana
• Inhale first foot up between hands and up into Virabhadrasana I
• Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Urdhva Mukha Svanasana
  
• Exhale, lifting up into Adho Mukha Svanasana
• Inhale second foot up between hands and up into Virabhadrasana I
• Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Urdhva Mukha Svanasana
  
• Exhale, lifting up into Adho Mukha Svanasana and hold through 5 complete breaths
• Exhale, jumping forward to Uttanasana
• Inhale, coming up to Utkatasana
• Exhale, return to Tadasana, hands in Anjali Mudra

Benefits:

• In addition to the benefits from each posture individually, practice of Surya Namaskar also helps by energizing and warming the body, which may help to expel toxins
• Vigorous nature of the series may help tone and slim the body overall
• Reduces stress and anxiety
  

Contraindications:

• People with back injuries should be careful with this pose, may want advice of physician.
• Women after the third month of pregnancy, although this may vary greatly
• Those suffering from high blood pressure should seek the advice of a physician
• As this vinyasa is very warming people with multiple sclerosis may need to do series much more slowly in order to not feel the affects of heat in the blood.
  

Bhujangasana

Sanskrit:

Bhujanga - A serpent (usually referred to as a cobra)

Cobra Pose

Benefits:

• Improves spinal pain, including sciatica, through toning of the spine
• Full expansion across the chest, including the heart and lungs
  
• May help relieve disc compression
• Stimulates the abdominal organs
• Helps ease fatigue and stress
  

Contraindications:

• People with back injuries should be careful with this pose, may want advice of physician.
  
• Pregnant women may not be able to practice the pose after the second or third month.
  
• Carpel tunnel syndrome symptoms may be aggravated by pose, however, wrists can be supported with a wedge, rolled up mat or blanket.
  

Ardha Matsyendrasana

Sanskrit:

Ardha - Half
Matsyendra - Lord of the Fishes

Matsyendra is referenced as one of the founders of Hatha Yoga. In a story it is said that while visiting an island Shiva was explaining Yoga to his consort Parvati. He noticed a fish near the shore was listening to everything that was said with intense concentration and stillness. Shiva realized that the fish had learned Yoga, sprinkled some water upon it so that the fish attained a divine form, and thus became Matsyendra, the Lord of the Fishes.

Half Lord of the Fishes Pose

Benefits:

• Increases circulation around the abdominal organs.
• Improves the flexibility and strength of the spine, shoulders and neck.
• May help to relieve stiffness and pain in the back and hips, including sciatic pain.
• May help relieve menstrual cramps.
• Regular practice may keep prostate and/or bladder from growing enlarged.
  

Contraindications:

• People with back injuries should be careful with this pose, may want advice of physician.
  
• Pregnant women may not be able to practice the pose after the second or third month.
  
• Full pose might need to be avoided if a person is suffering from any ailments of the digestive system due to the deep contracting of the abdominal muscles.

Chaturanga Dandasana

Sanskrit:

Chatur - Four
Anga - A limb
Danda - Staff

Four-Limbed Staff Pose

Benefits:

• Strengthens the arms
  
• Develops power and mobility in the wrists
• Tones the muscles of the abdomen and core
  

Contraindications:

• Those suffering a wrist injury or carpel tunnel syndrome may be able to do pose with the use of props to help alleviate pain. Props like blocks (foam or cork so cushion is provided), foam wedges, or specially made props like "Gripitz" can be tried. If these props do not help the pose may be further modified by lowering the knees first to relieve pressure and strain on the wrists.

Technique:

• Start from table position, on hands and knees. The knees directly under the hips.
  
• With the hands directly under the shoulders spread out the fingers with each middle finger in alignment with the wrist. Press firmly through the fingers, rolling the thumb and the first finger towards one another. Shrug the shoulders down the back.
• First come into "plank" pose by lengthening out through the right leg and pressing through the heel. Then lengthen out through the left leg, pressing through both heels equally with both legs straight. Push the front of the thighs into the thighbones.
  
• Lengthen through the arms and turn inner elbows so they "face" each other.
• Keeping the shoulder blades moving towards the tailbone, open across the upper back.
• Neck and throat should be equally open. Extend through the crown of the head.
• Draw the belly in and up towards the heart center.
  
• Tuck the elbows in towards the body and inhale deeply.
  
• On an exhalation bend the elbows and slowly lower the body until it is a few inches, parallel above the floor.
• After holding briefly let the body lower completely to the floor.
  

Dandasana

Sanskrit:

Danda - Staff

Staff Pose

Dandasana is the foundation for all seated postures just as Tadasana is the foundation for all standing postures.

Benefits:

• May help to relieve digestive issues, including bloating from gas.
• Helps to improve posture by strengthening the back and providing some stretch to the shoulders and chest.
  

Contraindications:

• Those suffering a wrist injury should press fingertips to the ground at hips rather than the whole palm
• People with lower back pain may need to use a blanket for support under the sit-bones
  

Baddha Konasana

Sanskrit:

Baddha - bound

Kona - angle

Bound Angle Pose

Benefits:

• Tones kidneys while strengthening the bladder and uterus or prostate.
• Improves circulation to the pelvis, abdomen, and back
  
• May benefit women suffering from cramps, heavy menstrual bleeding, and other symptoms related to both PMS and perimenopause
• Helps to relieve pain caused by herniated disc and/or sciatica
  

Contraindications:

• People with very stiff lower back and/or legs may need to support sit-bones on a blanket
• Those suffering lower back injury will need to be mindful of keeping the spine long
  

Paschimottanasana

Sanskrit:

Paschima - west

Uttana - Intense

** when uttana is added to another word it becomes ottana

Intense stretch of the West Pose

Is sometimes called Urgasana or Brahmacharysana. Urga means formidable, powerful and noble. Brahmacharya references one of the niyamas and represents spiritual study, self-restraint, and avoiding the mis-use of sexual energy.

Benefits:

• Tones the abdominal organs, especially the liver and kidneys, and improves digestion.
  
• Rejuvenates the whole spine.
• Increased blood-flow to the pelvic area is beneficial for reproductive organs and can be a relief for women experiencing cramps.
• Beneficial for high-blood pressure, especially in complete posture due to lowering the heart.
  
• With the head supported this pose may help to calm anxiety and improve headache symptoms
  

Contraindications:

• People with very stiff lower back and/or legs may need to support sit-bones on a blanket
• Those suffering lower back injury will need to be mindful of keeping the spine long
• People suffering diarrhea should avoid full pose
• May aggravate symptoms of nausea

Upavistha Konasana

Sanskrit:

Upavistha - seated

Kona - angle

Seated Angle Pose

Benefits:

• Stretches the back and insides of the legs
  
• Improves circulation in the pelvic region
• Lifts uterus, tones and improves circulation to reproductive organs. This may benefit symptoms related to menstrual cramps, fibroid tumors, and endometriosis
  
• Lengthening in the spine, lower back and legs can help improve pain from herniated discs and sciatica
• In the supported forward-bend variation this pose may be calming to the endocrine system
  

Contraindications:

• Those with lower-back injury may need to sit with the pelvis lifted up on a blanket and will need to be aware of keeping the spine lengthened and relatively straight
  

Janu Sirsasana

Sanskrit:

Janu - knee

Sirsa - head

Head to Knee Pose

Benefits:

• Stretches and relieves stiffness in the legs and hips
• Lengthens the spine
  
• Reduces the impact of stress on the body and mind
  
• The twisting action tones the liver, spleen, kidneys and reproductive organs
  
• When performed with the head supported this pose is calming and may relieve anxiety in the mind and body. This effect my help lower blood pressure.
• May be effective for many types of headache when performed with a supported head.
• Women suffering from menstrual cramps or anxiety and irritability associated with PMS may find this pose, especially the supported variation, beneficial
  

Contraindications:

• People suffering diarrhea should avoid full pose
• May aggravate symptoms of nausea

Utthita Trikonasana

Sanskrit:

Tri - Tri/Three

Kona - angle

(Utthita - extended)

(Extended) Triangle Pose

Benefits:

• Stretches and strengthens ankles, legs, and hips
• Opens the chest & shoulders
  
• Increases flexibility in the back and spine
• Improves circulation to digestive and reproductive organs
• Calming to the mind which may relieve anxiety
  

Contraindications:

• People with heart conditions may do pose with back against a wall with top arm on hip
• The top arm may be kept down as well and the gaze should rest downwards, neck long, for those with high blood pressure
• Head should be kept facing forward, neck long, for those with any neck injury or pain

Technique:

• Start in Tadasana
• Bring the finger tips in to touch at heart center, elbows out, bend the knees, and inhale.
• On an exhalation either step or jump the feet 2.5 - 3 feet apart and extend the arms parallel to the floor, palms facing down, shoulders releasing down the back.
  
• Turn the right foot out sideways to the right, 90 degrees, and press through the ball of the foot.
  
• Turn the left foot inwards slightly to the right, 60 degrees, and press through the little toe of the foot.
• Check that the heel of the right (front) foot lines up with the arch of the left (back) foot.
• Kneecaps should be tightened; lifting in the quadriceps and the calves.
• The tailbone drops down towards the ground while the belly lifts up to draw the ribcage in, and the pubic bone moves up towards the belly.
• Inhale and extend through the fingertips. Exhale and extend the torso out towards the right foot.
  
• When the body does not extend any further, hinge at the right hip and bend sideways toward the floor.
  
• Rest the right hand lightly on the shin. Spread the fingers of the left hand, extending up through the arm.
  
• Hips should be squared forward. Roll back the left hip while the sit bone of the right hip tucks under.
• Open across the heart center by shrugging the shoulders down the back and keeping the torso long.
  
• Extend through the crown of the head and keep the back of the neck & front of throat equally open, lengthened.
  
• Eyes can continue to gaze forward or head can turn to either gaze down towards the right foot, or if it feels comfortable and the neck can stay long, up towards the left hand.
• To move out of the asana press firmly into the little toe of the left foot, ball of the right foot. On an inhalation pull up towards the left hand and lift the body into an upright position. Turn both feet forward and step back into Tadasana.
• Repeat pose starting with the left foot.

Variations:

• In the extended version of this pose the feet are further apart and the right hand will rest, eventually palm down, on the floor.

Asteya

The third Yama, Asteya, is translated as non-stealing. Deep practice with it encourages not to desire the belongings, conditions, ideas, or anything else of another. In Buddhist practice this is echoed by the second grave precept, "Be giving. Do not Steal." (as written by John Daido Loori).

In order that we are not tempted to steal we are encouraged to recognize that we have desires, but to be modest in them, trustworthy, and respectful in our dealings with others. We may eventually come to realize the inherent impermance in the idea of anything that is "mine" or "theirs" to steal. With this practice, we cultivate the space to be more giving of our resources, posessions, and self.

When teaching students, in assuming the repsonsibility of guiding other people, I must be giving of my resources. I must be accountable to the students and mindful the trust they place in another person to teach them. Although it is good to desire to see students attain correct posture, this should be moderated by respect and compassion for each student's ability.

Ahimsa

I first really put my mind to what Ahimsa means to me when I wrote about it back in December 2007 as part of my preparations to receive the first five Buddhist precepts in the spring of 2008. There are several areas where the Yamas, as written down by Patanjali, and the Buddhist precepts overlap, especially in the area of what are called the "Grave Precepts". This is one that is written so many different ways, from merely non-harming to not take life. The Zen teacher John Daido Loori writes this Yama or precept as such, "Affirm life. Do not kill."

When I have added that positive side to it, the affirmation of life, the concept of Ahimsa becomes much richer and fuller for me. I not only look at how my choices in the world can be a voice for harm-reduction, but for how those choices also cultivate the lives of those around me. It moves me towards slower responses so I have time for greater consideration for the person I am interacting with. It involves being mindful especially when my own irritation arises and learning how not to react instantly. This practice helps me recognize that there are far less harmful ways of achieving results than letting people know I am irritated with their performance. On the occasions when my approach does not mesh well with some one's personality it helps remind me to not hold onto comments, using negative ones to judge myself relentlessly.

These lessons grow my ability to teach. Ahimsa practice moves me towards deep listening, confirmations, and gentle corrections. I watch my students carefully checking not only for adjustments to alignment and posture, but for strain and upset. Strain can lead to injury of the body, which can be an emotional injury as well. I encourage them to make great effort and feel the heat of it, but with compassion and awareness of where they are in the present. I request that they not merely endure, suffering through class.

Marichyasana

Sanskrit:

Marichi - A sage, Marichi is the son of Brahma (creator god) and the grandfather of Surya (sun god). As referenced from Light on Yoga.

Pose dedicated to the Sage Marici

Benefits:

• In the complete pose, with fingers clasped together around upraised leg, the pose strengthens the fingers and creates better circulation around the abdominal organs due to the vigorous contraction of the abdominal muscles.
• Improves the flexibility and strength of the spine and shoulders.
• May help to relieve stiffness and pain in the back and hips.
• Stimulates mental activity and rejuvenates the body.
• May help relieve menstrual cramps.
  

Contraindications:

• There is mixed input as to the contraindications of this pose. Light on Yoga mentions none, only sufficient preparation with proceeding poses.
• People with back injuries should be careful with this pose, may want advice of physician.
  
• There are some sources that note the pose should be avoided for people with either high or low blood pressure.
• Because the pose is stimulating to the brain, it may exacerbate migraines, headaches and insomnia.
• Full pose might need to be avoided if a person is suffering from any ailments of the digestive system due to the deep contracting of the abdominal muscles.
  

Sukhasana

Sanskrit:

Sukha - Ease, easy

Easy Pose ("pose of ease")

In the Iyengar system of nomenclature, Sukhasana and Swastikasana are two names for the same pose. Swastikasana is Sanskrit for Crossed-Limbs Pose. However, a variation of Siddhasana may also be used (feet resting one in front of the other)

Benefits:

• Calms the mind.
• Strengthens the back.
• Mild stretch to the knees and ankles.
  

Contraindications:

• Support knees, especially for any pain or prior injury. Pose may need to be avoided for serious knee injuries.
• Knees should not be higher than the hips. If this is the case the muscles in the groin will harden.

Technique:

• When seated in Sukhasana the knees should be lower than the hips, allowing the hips to be relaxed and open. Use enough support, either blankets or a cushion to lift the body up allowing the knees to lower.
• The feet may be under the knees, crossed legs, or resting with one in front of the other in a variation of Siddhasana.
  
• Extend up through the spine from the sit bones releasing down into a support (blanket or cushion) and upwards
• Stacking each vertebrae, one atop the other
  
• The crown of the head lifts upwards
• The chin tucks in very slightly in order to lengthen the neck
• The shoulders should be releasing down towards the tailbone allowing the heart and chest to be open.
• Arms release down with the hands resting on the legs with either open palms or the first finger brought to touch the tip of the thumb in Jnana Mudra.
  

Adho Mukha Svanasana

Sanskrit:

Adho - downward

Mukha - facing

Svana - dog

Downward-Facing Dog Pose

Benefits:

• If held for a longer duration energy is restored to someone who is feeling fatigued.
• This pose is very calming despite the energizing effect on the body.
  
• Relieves stiffness in the heels and shoulders, may help with arthritis in the joints.
  
• Strengthens as well as lengthens arms and legs.
• Because this pose is weight-bearing it may help prevent osteoporosis.
  
• Lengthening of the spine may help alleviate back pain.
  
• Good inversion for those who cannot do Sirsasana for any reason.
  

Contraindications:

• There are really no contraindications for Adho Mukha Svanasana so much as there are modifications for various types of conditions. Modified, this pose should be accessible to most people.
• Carpal tunnel, wrist injuries -- may be able to do pose with hands on blocks.
• High blood-pressure, headache, or dizziness -- head should be fully supported either on a block or a bolster
• One reference that noted that women in the third trimester should avoid this pose. This was Yoga Journal online and they are likely to err on the side of caution. References by Patricia Walden and Geeta Ieyngar note that women can do inversions throughout pregnancy so long as they feel beneficial.

Technique:

• Start from table position, on hands and knees. The knees directly under the hips and the feet 6-8 inches apart.
  
• Begin with the hands directly under the shoulders then move them forward a hand's distance.
  
• Spread out the fingers with each middle finger in alignment with the wrist. Press firmly through the fingers, rolling the thumb and the first finger towards one another. Shrug the shoulders down the back.
• Curl the toes under and inhale deeply.
• On an exhalation press through the hands and lift the hips upwards.
  
• Lengthen through the arms and turn inner elbows so they "face" each other.
• Keeping the shoulder blades moving towards the tailbone, open across the upper back. Head should be relaxed or extend through the crown of the head with neck and throat equally open.
• Draw the belly in and up towards the heart center.
  
• Hips lift and sit bones tilt upwards.
• Lengthen through the back of the legs by engaging the front of the legs.
  
• Heels project down and back, even if they do not touch the floor. Toes will eventually lift off the floor.

You must be in a state of Yoga

On September 5, 2008, I started taking a 200+ hour teacher training course for Hatha Yoga in Portland, Oregon. Although I'd successfully completed a shorter, beginning teacher training course in Seattle, Washington, in the spring of 2006, this is my work towards becoming a Yoga Alliance certified teacher.

In July 2007, I spent a week up at Brietenbush Hot Springs attending the first level of training for Phoenix Rising Yoga Therapy. I learned adjustments and assists for several poses, many of which were new to me. I found this to be a deeply affecting retreat but I remained uncertain if this was the direction I wanted to head in.

I had been studying Kripalu yoga with a teacher at Yoga Shala in Portland, however, the timing of it sometimes made it challenging to get there each week. I was really needing a more intermediate class, however, there weren't any taught at times I wasn't working or teaching yoga already. I found Prananda studio purely by Google proximity search, it is the closest to my house. I liked the teachers' bios on the website and decided to drop in.

Over a year later I keep going back and the feeling of being at home there has grown. In some ways I have found it easier to feel like I fit in with the group of people who make up Prananda, students and teachers, than I have felt in my Zen community! I thought about the teacher training program for many months. Finally it was truly obvious -- I want to become a certified teacher so I can be offering yoga to a larger audience than the community center where I teach. The place I felt at home studying yoga offered training, it seemed to be the right fit to pursue my longer commitment to training there.

My next steps in pursuing my education in yoga will be to undertake the path to certify as a Yoga Therapist. I'll be doing some exploring of programs before I decide where to do this study, but it is where my teaching practice now calls me.

I used to have an old blog called "Yogastha Kuru Karmani" where I wrote about my training, used it for perfecting how to describe asana to people, and details on pranayama techniques. That content will be moved to the Samatha Yoga site to eventually grow the resources here to support a home practice.

Why "Yogastha Kuru Karmani"? I had a desire to use Sanskrit to describe this blog, something that reflected that it was related to my studies of yoga. In doing some translations I came across the word yogastha as having a meaning that is "abiding in the discipline of yoga" and it felt like I was on the right track. When I researched this word further, wanting to really get into that hint of definition I found that it is part of a famous quote in the Bhagavad Gita.

This is something Krishna says to Arjuna, "Yogastha Kuru Karmani". The Gita emphasizes that this means**, "Wherever you may be, and whatever you may be doing you must be in a state of Yoga. You must be closely linked up with the Universal Soul. You must be closely linked up with the Divine, and thus linked up, you must perform your activities." (**reference for this translation)

That sums it up pretty well. The study of Hatha Yoga must be joined up with the concept of the Divine. For me, with my Zen practice, I see the Divine as the BuddhaDharma. If yoga means union, it must be that each thing I do must be in union with the the teachings of Buddha and the many Dharma teachings available now.