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beyond asanas

Yoga

How To: Ardha Matsyendrasana

May 10, 2020

Done with some reflection, this pose helps yogis discover blocks in their bodies and in their lives.  You will be able to look at your present and future without the fog of the past clouding your vision.  you will experience clearer vision and perception. (Beyond Asanas, p 33)

In Beyond Asanas I wrote about the Ardha Matsyendrasana in Chapter 6.  Ardha Matsyendrasana literally means Half Lord of the Fish Pose.  Read more about Matsyendranath in the book and find out about the man who learned yoga from Lord Shiva himself.

Benefits of Ardha Matsyendrasana
  • Stimulates your digestive system.
  • Stretches the shoulders, chest, arms and spine.
  • Reduces lower back ache.
  • Trims the excess fat from the sides.
  • Helps us realize that everything that has been ‘twisted’ can be untwisted.

 

Most students focus on the twisting aspect of this posture, but I would encourage you to focus more on the chest expansion.  If you feel that your breathing is labored when you’re in this asana, it means you need to work a little more on opening up the thoracic spine.  If you continue to practice the Ardha Matsyendrasana in this manner, you’re adding stress to an already tight spine.  Find out which variation works best for you in the below video:

 

Participate in our Work From Home Challenge this entire month and win a giveaway at the end of the challenge.  Download our practice tracker and asana sequence below:

[ddownload id=”8554″] Practice Tracker

[ddownload id=”8549″] Yoga Sequence

 

 

For more information go to:

Medha Bhaskar: https://www.instagram.com/medha.bhaskar/

Amrutha Bindu Yoga: https://www.amruthabindu.com/

Pragya Bhatt: https://www.instagram.com/yogawithpragya/

Yoga

Tight Hips & Deep-Seated Insecurities: A Connection

December 14, 2019

The Anjaneyasana helps in releasing deep-seated fears, insecurities and trauma. Which is the reason it can be an uncomfortable posture for many practitioners.

 

Most of my students have super tight hips.  This often lead to back pain (another thing just about everyone has) and knee/ankle pain.  Common causes for tight hips are a sedentary lifestyle, seated jobs, bad posture, wrong shoes etc.

The Anjaneyasana is one of the most effective asanas to combat these problems.  In gym/fitness class parlance it is also called the low lunge pose.  When done correctly this posture helps to loosen up tight glutes and hamstrings.  It also provides a gentle stretch to the psoas and the hip joint.  You can also use props such as bolsters, blocks and chairs to enhance the benefits of the posture.

If you’re following me on Instagram or Facebook, you know that in the past few years my interest has gradually turned towards the internal benefits of a regular asana practice. The fact that yoga helps is no longer debatable.  Now we are trying to study the impact yogasanas have on your mental makeup.

The Connection to Deep-Seated Emotions

The Anjaneyasana brings deep-seated fears, traumas and insecurities to the fore, making the practitioner uncomfortable.  This is because when we are in the low-lunge we are actively stimulating the muladhaara chakra which is located at the base of the spine.  This chakra is connected to our sense of survival, security and independence.  When this is threatened, the resulting emotional upheaval is stored in the hip area.

For detailed step-by-step instructions for this asana, refer to my book Beyond Asanas.  It is available for Kindle too!  The book has beautiful photographs done by Joel Koechlin and an insightful foreword by Kalki Koechlin.

 

Lift the torso so that the spine is perpendicular to the floor.

 

Finally lift the arms up and explore your limits through deep inhalations and sinking further into the pelvis.

For more effective yogasanas for back pain check out this blog from my archives.  I’ve illustrated several asanas with detailed descriptions too.

Yoga

Adho Mukha Svanasana: Downward Dog

December 11, 2019

I was talking about pets the other day with some of my friends.  One of them has recently adopted a dog and the other one is also planning on getting one.  All of us know a dog lover or two.  All of us know a downward dog lover or two too (#yogahumor)!

In ‘Beyond Asanas‘ the first chapter is about the downward dog pose.  When researching this  posture I looked at dog-lore from different cultures.  My goal was also to unearth dog-related stories in our mythology.  And sure enough – I found a few stories – two of which have made it into this chapter.  In one story a dog helps Lord Indra and in another story a dog is granted admission into heaven after the battle of Kurukshetra.

The Downward Dog is a challenging posture.  The most common challenge I see with students is the inability to lengthen the spine.  Many beginners are in a hurry to place the heels on the floor, and this compromises the form of the lower back.

How To:

  1. Place your hands and knees on the floor, shoulder and hip width apart.
  2. Spread your fingers wide on the mat and press the hands down firmly.
  3. Start to straighten your legs.
  4. Lift and extend your tailbone up and out.
  5. Extend the torso by extending the spine.
  6. Lengthen the back of the legs as you push the heels into the floor.
  7. Relax the neck, face and shoulders.

It’s a good idea to start in Vajrasana because your legs are together – which is how you want them to be in the final posture too.

 

In this position position you need to make sure that your wrists are right under should shoulders. And here you can also separate your legs about hip width distance, making sure that the ankles and knees are in one line.

 

Notice the length in the spine. Things you must watch out for: allowing the shoulders to sag down close to the ears, a curve in the thoracic and lumbar spine, and bent knees. Watch this video to learn how to correct these alignment issues.

You can use props such as a wall, blocks and a rope to help you in aligning the posture.  I’ve written a few helpful hits about how to improve this posture in ‘Beyond Asanas: The Myths and Legends Behind Yogic Postures’.  Those of you who follow me on YouTube may remember this video I made in 2016.  It’s a great video for beginners, because of the detailed explanation of how to get into the posture.  Do check it out –  it will surely help.

I’ve listed out at least 10 benefits of this asana in the book.  However, there are contraindications as well, and those have also been described in ‘Beyond Asanas’.  Pick up your copy today.

I’ve never had a dog, but I’m not impervious to their charms.  If you’ve been following this blog, you’ve met Aston. He makes my time in Pune a little more fun, a little less lonely.

[Credits
Makeup: @makeupbyhennaanbaree
Photos: @khan.clicks deavalin_david_dsouza]

 

Books Yoga

Acknowledgement From the PMO!!!

November 27, 2019

My book ‘Beyond Asanas‘ was published this year on June 21st.

Many know that June 21st is also International Yoga Day, but many don’t know that PM Modi proposed Yoga Day to the United Nations in 2014 and in 2015 the Summer Solstice (longest day of the year) was declared World Yoga Day.

Below is a snippet from the PM’s speech to the United Nations:

Yoga is an invaluable gift of India’s ancient tradition. It embodies unity of mind and body; thought and action; restraint and fulfillment; harmony between man and nature; a holistic approach to health and well-being. It is not about exercise but to discover the sense of oneness with yourself, the world and the nature. By changing our lifestyle and creating consciousness, it can help in well being. Let us work towards adopting an International Yoga Day.

— Narendra Modi, UN General Assembly

(Source: Wikipedia)

So when a friend’s mother suggested that I send the book to PM Modi, I thought it was a great idea.  And I never expected to receive a response.  But I did!!!

The world is becoming increasingly divisive, stressed, agitated. Yoga is the solution, for through the practice we connect to ourselves, and through ourselves we connect to others.

PS – not a grammar purist so found this letter incredibly cute ?.

Yoga

20 years ago….

November 1, 2019

Over the Diwali break my little sister sorted out her clothes. She made piles of clothes to discard and those to give away. I chose a few things I thought I could use. Afterwards we went to the Ambience mall and she donated the clothes to the H&M recycling drive.

I’m in the midst of sorting out my clothes too. Memories arise unbidden into my mind, as I sift through them. The skirt my sister said was perfect for a yoga instructor, that unbelievable bargain at a sale. The cozy sweat pants I reach for when Bangalore is cold and rainy, the sequined rose-gold skirt I look forward to wearing during the festive season.

Our evolution as individuals can be marked by changes in our sartorial choices.

Twenty years ago, in 1999, I was a senior at the American International School Dhaka. We had moved to Dhaka from the US and my clothes comprised of the usual teenager fare of jeans and tees bought at Nordstrom, Contempo Casuals, even Sears and Macys. In Bangladesh my mother bought yards and yards of handwoven jamdani saris. As my friends got ballgowns stitched for the senior prom, my mother and I scoured the markets looking for that perfect off-white chikankari fabric which the darzi transformed into a beautiful shalwar. Years later and many kgs lesser, that shalwar started to look like a bag on me, and I reluctantly decided to gave it away to a maid. But as I wistfully fingered the border of the dupatta – I had the tailor line the edges with the same chikankari fabric – I resolutely tucked it back into the depths of my trunk, where it remains to this day.

At an Infosys event in one of the first saris I bought for myself. I got it at Deepams on MG Road, and loved the colors and the golden apostrophes peppering the entire sari.

The years 2000-2004 were spent in a tiny hamlet in northern India. My college years were defined predominantly with a sense of displacement and a visceral rejection of surroundings I couldn’t/wouldn’t adapt to. I would not obey, I didn’t care about assimilation. I admired only the art. And so I drank in the colors of patiala salwars and got many stitched for myself. For graduation and other formal events, I, like the other girls, dived into my mother’s collection of beautiful saris. If there was a gene for being a clotheshorse, my mother would be its original carrier. She has trunks full of the most exquisite silks, the purest french chiffons, diaphanous cottons. I was allowed to borrow only certain saris – but to me those were the most beautiful threads to ever adorn my body.

Once I finished college and entered the corporate world, Company Policy started influencing my wardrobe. Highly forgetful formal shirts and pants. Unimaginative cuts, fits to shroud you in conformity. I felt trapped, and creatively stunted and my wardrobe was a reflection of that. When I decided that this life was no longer for me, I remember letting my younger sister have her pick of the clothes, while the remaining went to charity. It was as though by banishing those clothes from my armoire, I was emphasizing my decision to never return to the world of countless excel sheets.

The gap left by my work wear soon started filling with workout wear. I wore a lot of track pants before I realized that I like black tights the most. Not the moisture wicking, dri-fit variety, but of the more unpretentious cotton kind. During my daily practice/teaching, I don’t want to be distracted by flashes of colors or eye catching designs.

Wearing a sari from my mother’s collection. A yellow and green jamdani, handwoven in Bangladesh.

As I continue to go through my cupboards, I realize my wardrobe is now an amalgamation of all the influences in my life. Long basic dresses that my sister no longer feels she identifies with, a beautiful hand-stitched tie-dyed skirt picked up at a garage sale, a salwar-kameez stitched by the tailor my friend discovered when she was 17. Bargains found in the racks of Forever21 sales. Fabrics sourced from artisans at craft fairs, material from Pune’s vibrant Lakshmi Road, whatever catches my fancy at Malkha. My kurtas are long, flowing and light. My collection of 100-odd saris, enviable.

Clothes are perhaps our first form of expression. Even those of us who aren’t interested in what we wear make a decision about what to wear – and that decision is an expression in and of itself. Our cultures define the tone of festive clothing, clothes for mourning, clothes for the bourgeoisie and those of modest means, those in a penitentiary and for heads of state. Clothes you’d wear to a wedding and those you would wear to the Seychelles. Clothes to wear to the cinema, to the opera and for the weekly Netflix and chill.

Perhaps the only statement more powerful than choosing what to wear is choosing not to wear anything at all.

Happy girls are the prettiest.

A handkerchief dress I wore on a birthday. My sister was visiting and we spent the day at Nrityagram.

Not a very good rider, but my riding gear is on point. I picked up the boots at a thrift store in the Netherlands, the helmet and breeches in Coonoor.

[WORDS DO MATTER! This post is written for the 3rd edition of #WordsMatter linkup hosted by Corinne, Parul and Shalini. The prompt for this edition of #WordsMatter linkup is ‘20 years ago’]

I received this tag from Reema from The Write World (https://reemadsouza.com/). It’s my pleasure to pass on this tag to Anamika Agnihotri at https://thebespectacledmother.com/. There are 29 of us on this Blog Hop and it is spread over 3 days – 1, 2, 3 November 2019. Do follow the #WordsMatter Blog Hop, you’ll love our musings!