Wow, this is my first post in… a long while!  I don’t even know if anyone still reads this, but the reason I’ve neglected this blog is because I got married, and a couple months after that I went and got myself PREGNANT.  It might be an understatement to say that there has been a few things on my mind.  I’m entering my 24th week now, so I’m already halfway through my 2nd trimester!

My last post was about Tabata 20/10, and just when I discovered it I got pregnant and couldn’t explore it more.  In fact, I stopped doing all high-intensity exercises the moment I found out about the pregnancy and even bailed out of a full marathon (and out $125) that I was supposed to run with my husband.  There’s some controversy on how much pregnant women should exercise.  The age-old advice is that you should not have your heart rate elevated to more than 140 bpm.  Modern research indicates otherwise.  To stay on the safe side, I’ve stuck to more low-key exercises, such as prenatal yoga.

There are countless benefits to prenatal yoga, both for mommy and baby, such as:

• Keeping your body limber and flexible.
• Tones muscles while being gentle on the joints (pregnant women release a hormone called relaxin that loosens the joints and ligaments… so it’s easier for pregnant women to strain their muscles with more rigorous activities).
• The ujjayi breathing technique practiced in yoga will help relax you during labor and delivery.
• Reduces low back pain and sciatica because yoga promotes proper body alignment.
• Helps in stress reduction.  Pregnancy can be a very stressful (not to mention hormonal) time in your life… yoga helps center you and brings you back to a place of peace.

Those are just a few benefits of prenatal yoga, but I know there are many more not listed above.  In my own personal practice, I can really feel a difference on the days that I choose to do prenatal yoga versus the days that I don’t.  Yoga has been the one exercise that I’ve been able to keep up with throughout this pregnancy.  Running is no longer an option, the stationary bike is a bore, and even the stairclimber is too strenuous these days.  Swimming is one of my least favorite exercises so that’s out.  The one thing keeping me going is my yoga practice.  It clears my head, keeps me sane, and makes me feel rejuvenated and alive.

I was able to do my prenatal yoga in the comfort of my own home, which is nice because I didn’t have to work around someone else’s class schedule to squeeze in my practice.  After some trial and error, I found the one DVD I absolutely love.  Will share that DVD and a thorough review of it in my next post.  Unless you have a favorite that you’d like to share with me?

Individual yoga classes can get pricey, but many yoga studios offer introductory unlimited classes (like $29 for 2 weeks) for new students.  These are great deals to pick up to get you started into the world of yoga.

Let’s take a look at some common mistakes:

Standing Forward Bend: The image on the right is correct.  Notice how your hips must be directly aligned over your ankles and that you need to bend forward at a 90-degree angle.  She is also standing with feet parallel to her hips and keeping a slight bend in her knees.

Plank: The bottom picture is correct.  Don’t lift your butt so high in the hair.  Make sure your back is aligned with your hips in one straight diagonal.  This releases the pressure from your shoulders and engages your core muscles.

Cobra: The posture in the first image is incorrect.  As you can see, her chest is up too high and her shoulders and nearly touching her ears – this puts strain on the shoulders.  It feels awkward just looking at her.  It’s important to pull your chest down and squeeze your shoulder blades together, as if you were cracking a nut in-between them.

Downward-facing Dog: this basic yoga pose was one of the most troublesome for me when I first started out.  My yoga teachers would constantly come around and pull my hips up higher even as I thought I was doing all I could to get this pose correct.  Your body is bending downward in a “V” with arms straight in front of you, palms pressed flat into the floor, and fingers spread apart.  The head should be aligned with the spine.

Adapted from: The Los Angeles Times, which has a more extensive list of proper yoga postures.

]]> http://www.jiggaroo.com/2010/04/19/the-dos-and-donts-of-yoga/feed/ 1 http://www.jiggaroo.com/2010/03/30/studio-review-soul-at-home/ http://www.jiggaroo.com/2010/03/30/studio-review-soul-at-home/#comments Tue, 30 Mar 2010 16:00:45 +0000 Jiggly http://www.jiggaroo.com/?p=1383

Soul At Home
17612 17th Street
Tustin, CA 92780
(714) 573-7685

I wanted to get to know a friend better, so we bonded over classes at her yoga studio, Soul At Home. Originally, I planned to just take one class with her, but it was more worth it to buy the one-month unlimited pass ($39) than to pay for a single class ($15). I ended up coming with my friend once a week for a month.

Soul at Home has a full schedule filled with a variety of classes.  The downside with soo much variety is that if you can’t make it on a certain day/time for a class you will probably have to wait until the following week to take it again.  Their most regular class is the beginners/level 1 yoga, which crops up frequently throughout the week.

They have two rooms where they hold their classes – one large and one small.  The rooms are clean and well-lit, and I loved that they provided really great quality mats and props for those who don’t have their own.  Beyond being just a yoga studio, they also offer massages and facials so this could essentially be your one-stop-shop for your health and beauty needs.

For More Reviews: http://www.yelp.com/biz/soul-at-home-tustin

Best for: those who want a truly relaxing, meditative yoga experience.
Would not recommend for: those looking for a more intense, sweat-inducing workout.

I decided to go today after hours of studying.  I was restless, the weather outside was perfect (crisp, cold, and gloomy), and I had been missing yoga for awhile.  I looked at the online schedule and didn’t recognize half of the teachers’ names.  So much can change in just half a year!  It was a risk having to try a new teacher my first time back – if you think all teachers are created equal, I’m here to break that illusion and tell you NO, they are definitely not.

Luckily, my teacher today was amazing.  Better than amazing.  She had a soothing voice, was very helpful, encouraged me throughout the class, and couldn’t be funnier.  Yes, Bikram can be fun (and funny).

As for me… I wanted to die halfway into the balancing series.  We were barely at balancing stick pose and I already had to sit out a few times.  The heat was getting to me.  My stomach felt nauseous.  My head was lightheaded.  I felt the onset of a Migraine.  I did not feel good.

But I got through it.  I even got myself to do the triangle and tree to toe stand poses.  No easy feat I tell ya.  Once the floor series started I stopped thinking about the lightheadedness and just let my body bend and breathe the way it needed to.

It felt like the longest hour and a half of my life, but I got through it with dignity.  At the end of it, my teacher even called me a superstar!  I don’t know when I’ll be back, but for today I just want to relish in this accomplishment.  Now back to studying.

1.  Did you have any misconceptions/assumptions before you started doing yoga? Yes!  I was sure that I would be one of the oldest people in the class ( I turn 40 this year) but more often than not I’m one of the youngest.  I thought I would hate heated classes but they are some of my favorite.  I also thought all super yoga teachers would be thin, wispy and uber fit.  Neither the best teachers or the best students usually fit these descriptions and I love that about yoga.

2.  How long have you been practicing?  What led you to start practicing yoga? I did videos, prenatal ones with Gurmurkh and Shiva Rea) when pregnant with my kids and tried others at home.  But I really needed a classroom structure to get started.  I actively started a year ago and on a consistent 6 times a week basis about 6 months ago.  Where I lived prior to CT we had essentially no yoga studios and I also had little kids so it was hard to find time to practice.  When we moved, finding where I could do yoga was my top priority after finding schools and a house.  I contacted teachers and studios here before we even packed boxes!

My mom had been practicing yoga for 10-15 years.  She is an absolute convert to the amazing things it does for you.  She got me my first mat and is my number one inspiration.  I was also encouraged to do so by a high school friend who blogged about her journey to yoga teaching (www.katetayloryoga.com).  I saw what positive and life changing things that she gained from her practice.  Finally, my first real “class” teacher Korin (www.yogawithkorin.com) showed me the grace and poise that comes from practice and I am eternally grateful for all the things she taught me.  I still use them every day in my practice and my life.

3.  What style do you do now? I do an ecclectic mix of styles because my teachers have mixed backgrounds.  Usually it is some form of Vinyasa or Power Yoga.  I prefer the faster and heated classes.  However, I do one restorative or yin class a week to keep me grounded.

4.  What styles have you tried?  What styles would you like to try? Vinayasa, power, Kripalu, Hatha.  I am trying Forrest this weekend, and will try Anusara in Aug during my vacation.  My mom practices Anusara and my teacher Korin also studied Anusara so it interests me greatly.  I am also very interested in studying Jivamukti and will do at least one class with Bryan Kest (power) this fall.  I have plans to attend Bikram classes with a fellow yogini here and would like to incorporate some Mysore Series into my regular practice.  Ok, I admit it, I’m in a sponge phase.

5.  Do you teach yoga? I don’t teach yet but I hope to one day.  I am starting my 200H Yoga Teacher Training this September and I seriously can’t wait!  My dream is to open my own studio (I know, cliche’) and I have lots of plans already for it.

6.  What is your favorite and least favorite yoga pose?  Why? My least favorite poses are ones where I have to have my knees on the mat (aside from table poses).  I have very boney knees and these poses are often uncomfortable: runner’s lunge and frog (knees down feet behind hips in frog like position) are two that bother me.  I also am not a fan of Trikanasana but perhaps that’s because I need alignment help with it.  I have heard it feels wonderful when it’s done correctly. 

7.  Do you have a blog?  What do you write about? I have two blogs:  http://welcomingspace.blogspot.com and http://namastebookclub.blogspot.com.    The first is about my personal practice and my teacher training.  I do a lot of reflecting there and sharing about my growth as a yogini.  I hope to share about the training and all I gain from it.  The second is for my bookclub which I share with Jenny Naes (@evvashtangi for Twitter folks).  We started this to have a place where other yoga folks could get together and share the experience of reading yoga-related books as a group.  It’s really blossomed and become almost more than my personal blog.  I have to work on balancing the two.

8.  How long have you had the blog and what led you to start blogging? I started my blog about three months ago and the book blog about a month ago.  I wanted to have a way to document my feelings about my practice and share it.  I felt like my husband needed a break from hearing all I was saying and maybe it would be a way to get it out of my head.  I find it both daunting (what to write?  does it sound normal?) and cathartic.

9.  Do you have any recommendations for those new to yoga? Don’t be freaked out by the young yogis in the class, they often aren’t the best ones.  Don’t compare yourself to others, it’s a personal thing.  Don’t only go to one class and if that teacher isn’t there stay home.  I find that the days I get the most out of class are the ones I’m least prepared for or are surprised by.  Try lots of different teachers: you will gain so much from each.  You’ll never know what you might like and what will work for you.  Get to know your fellow yogis/yoginis!  My classmates and my Twitter pals have taught me so much about asanas, breathing, and grace.  THEY are my biggest teachers.

10.  What have you learned and continue to learn from your yoga practice? The biggest thing I have learned is to focus on myself for a few moments each day.  As a mom, I am often putting my own needs second to my family.  Yoga is the one thing I essentially share with no one.  I love that.  I also find that whatever lesson I needed to hear that day (whether I knew it or not) I get in my class.  Finally, yoga teachers humility: you may be able to rock a tough pose one class, and then the next you can’t hold it to save your life.  We are changing beings and yoga reminds us that what we bring to the mat each time is different.  Embrace it!

Previously, I mentioned an organization called Yoga Gives Back, whose purpose is to fight poverty through yoga and microfinancing.  I have been in regular contact with the founder, Kayoko Mitsumatsu, and they are putting on a special benefit class this Saturday July 18th at Yogaglo’s Santa Monica studio.  All proceeds go to fight poverty around the world.  Come for a great class and some wonderful networking opportunities while giving back to those in need.  Hope to see you there!

• Date: Saturday July 18th
• Time: 4:30-6:30pm
• Location: Yogaglo – 1800 Berkeley St, Santa Monica CA
• RSVP: yogagivesback@earthlink.net

Also check out Kiva.org – it is a non-profit organization who partners with microfinancing organizations around the world in order to help fight the war on poverty.  Lend just $25 to a group or individual of your choice to help them start up their small business.  You get all your money back in time and also benefiting society – now that’s what I call a win win situation!

For those in the LA area  – check out the Los Angeles Microfinance Network to get involved and stay updated on microfinancing events in Socal.

The Namaste Book Club started discussions on the first few chapters two Sundays ago, and I’m just now trying to catch up.  Hopefully I won’t be too behind this coming Sunday when I jump in with my thoughts!  Some events in my life the past few weeks made it difficult to read, much less blog – let’s just say I heard some devastating news from a friend, more devastating news from another friend, made an impromptu trip up to San Francisco, and to top that off have been suffering from full body hives for the past two weeks rendering me useless to do yoga or any other physical activity.  The hives are still here and the doctor haven’t been able to tell me what’s wrong.  It’s incredibly frustrating.  Might have to see an allergist later this week and try to figure out what could be possibly causing these outbreaks.  I’d show you a picture, but I don’t want to scare you off.

Join the Namaste Book Club discussions here: http://namastebookclub.ning.com/

Their Official Blog found here: http://namastebookclub.blogspot.com/

Also, if you’re a big reviewer like me, there’s a wonderful book review site called Goodreads.com.  Check it out and review away!

One of my favorite bloggers and tweeters (twitterer/twit??  I still don’t know all these terms), Nancy, asked me to interview for her blog – after months of back and forth light banter with her about all things yoga, how could I refuse?  You can read my answers to all things Bikram Yoga on her blog – Welcoming Space.

A striving yoga instructor, she writes about her practice with depth and heart.  I can’t help but be drawn by her poise and authenticity – it helps that her writing style is quite lovely too!  Hers is definitely one of my favorite yoga blogs to read!  Check out her blog, subscribe, RSS feed it, add her to twitter (@yoga_mydrishti) – she’s likely to become one of your favorites too. 

No, you don’t do Forrest Yoga in the trees, though that has a certain appeal doesn’t it?  I can just imagine doing triangle, reaching high above as sunbeams light up the dirt floor while I soak in the smell of a nearby lake.  Sorry – hiatus.  My mind wanders.  So anyway, Forrest Yoga was named after creator Ana Forrest.  Is it me, or does it feel like everyone wants their “own” patented yoga now?

What is Forrest Yoga? It’s a more rigorous form of Vinyasa style yoga, done in a heated room.  Coming from a background of physical abuse and bulimia, Ana struggled with finding balance in her life, creating this yoga to help herself and others find their center.  Every breath and asana is part of a healing dance sequence helping to connect teacher to student and the individual to himself.  Beyond the mental, Forrest Yoga incorporates an intense Vinyasa flow sequence, whose main goal is to get you into the final Apex Pose.

To be honest, some of yoga’s philosophies conflict with my own religion, Christianity – so the “finding inner self and inner spirit” stuff doesn’t always align.  Instead, I choose to practice yoga for its ability to calm my mind and allow to to BE in a world so full of chaos and bad news.  It is my escape – though but a 90 minute moment.

For those wanting a strong emotionally and physically healing practice, then Forrest Yoga might just be what you’re looking for. Have you tried or heard of Forrest Yoga?  What was your experience like?

Check out this demonstration by Ana Forrest at the Yoga Journal Conference – looks intense!

For Further Reading: The Official Site [Forrest Yoga], Forrest Yoga [The Examiner]

When I first wrote about laughing yoga, then again with antigravity yoga… I seriously thought the buck stopped there.  I’ve underestimated the phenomenon yoga has taken on the world, I wonder how many yoga spin-offs are out there.  I might just make it my mission to find them all!  My new discovery is a modern spin to yoga called Punk Rock Yoga.  Has yoga fusion gone too far?  Let’s see if this truly is a form of yoga or if it’s all talk with none of the walk!

First, let’s Define Yoga. Experts say: on the physical level, yoga postures, called asanas, are designed to tone, strengthen, and align the body.  On the mental level, yoga uses breathing techniques (pranayama), and meditation to quiet, clarify, and discipline the mind. However, experts are quick to point out that yoga is not a religion, but a way of living with health and peace of mind as its aims.

Punk Rock Yoga is supposedly traditional Hatha yoga with a twist – they practice with urban music in unconventional spaces, often with live musicians in the room.  It was started by Kimberly Jensen of Seattle, Washington because she wanted to veer yoga away from its rigid roots and tear down traditional yoga stereotypes.

Some Key Characteristics of Punk Rock Yoga:

• Stresses “individuality” and “do-it-yourself”.
• There are no mirrors in the room – to help eliminate self-consciousness.
• Some poses are partnered – to promote trust and comfort amongst classmates.
• There is time for “freeform movement”, where students are allowed to explore poses on their own and express their individuality – so essentially everyone is practicing in the same room but doing different poses.
• Music extends beyond just “punk”.  They use all different genres of music.

So what do you think?  Is this consistent with the definition above?  Would you consider a Punk Rock Yoga class “yoga”?

For Further Reading: Do You Love the Ramones? [Yoga Journal], Punk Rock Yoga [The Examiner], Official Site [Punk Rock Yoga]