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Yoga and the Menstrual Cycle – Pune Day 8

September 8, 2016

To practice or not to practice – even the most devoted yogini asks herself this once a month.

Here in Pune, women on their period are given a different, more restful sequence to follow. So they will do all the standing and seated asanas and the twists with the rest of the class. When the class goes into inversions (which is what we practice towards the end of the session), the menstruating ladies go into either forward bends or restful supine positions.

When I was in Mysore last year I found out that in the Ashtanga tradition, women are allowed 3 rest days while on their period and these days are called the ‘Ladies’ Holiday’.

Now that we know that two very old traditions of yoga recommend rest during this time, it’s worth dwelling on why. I’m sure I’ve talked about it in a previous blog, but the most obvious reason is that inversions force the flow of blood to go against the natural course, which may lead to unhealthy periods. Also, when you start to integrate bandhas with your asanas, the mula bandha opposes the flow of blood again.

Mensturation is also the time when a woman’s body regenerates and gets ready to procreate again. This ability to procreate is held holy and revered in many cultures. This is a time for a woman to slow down and give time and space to her body, spiritually and physically.

When I first started practicing yoga, I admit I thought not practicing when you’re menstruating was just a myth. And so I practiced all the time. A lot of us can get away with intense challenging practice sessions even while we’re on our period. However, your body will change and it’s important to be attuned to these changes. Your flexibility levels vary day to day, as does your stamina and state of mind. As your body and your practice change you can expect that one day you may just want to relax during your period. Listen to your body, don’t just obey your mind.

How did I make peace with easing up on my practice? I decided to take it the Iyengar way. During my self practice I spent a lot of time in Supta Baddhakonasana and in various forward bends. I did a lot of hip openers because I find that feels good. I worked on my Hanumanasana as well. My back feels relaxed and flexible and I still feel like I did a good practice.

On to other related topics. Lately I’ve started looking into having a zero-waste period. As many readers may know, sanitary napkins and tampons are non biodegradable or recyclable and end up in landfills. There are reams online about TSS (Toxic Shock Syndrome) but my primary interest in a zero-waste period is the environment. Pads and tampons started to feel like the deep-fried, coated in refined sugar, unhygienic sweet that I didn’t even want to look at. I discovered alternatives. Here’s a video that will shed more light on this:

And if you’re interested in getting your own set of re-usable pads, you can get them at the link below. The reason I like this organisation is because they are involved with lots of rural initiatives.

https://ecofemme.org/domestic/

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A Yogi in Pune – Day 3

September 3, 2016

I had a 7 am class this morning and boy was it jam packed! I think the practice hall can accommodate about 25 people comfortably but we crammed in about 50 people. We were told to keep our mats right next to each other. To adjust and to understand. In life and on the mat.

My self practice was in the evening today and it was simply AMAAAAAAAZING!!!! I had been avoiding practicing back bends for a while. I’ve analysed why in my head several times, however will take reams and reams of blog posts to get into why. Anyways, what I really like about the self practice sessions here is that the students come and practice with unwavering dedication, even though there are no teachers to help out or to guide. I come across so many people who say that they need to join a class else they slack off. Until now I understood this as a lack of inspiration to work out, to dance, to practice yoga etc. However, when I look around at the self practice room and see people practicing intensely, I have a new found respect for those who maintain a regular fitness regime. For myself, yoga isn’t a fitness regime. I’ll risk sounding clichéd, but it’s like brushing my teeth. It sets the pace of my days, it makes me feel balanced, it helps me focus and express myself. Yoga simply defines my days.

Soup of the Day: Tomato and Carrot

Today also marks the momentous occasion of me buying my very first Iyengar yoga shorts. There is a local man here (a Mr. Vasanth), who along with his wife makes yoga shorts and tees and props too. I’m going to upload his contact details here so that all who are interested can contact him. They customize the shorts as well, so I’ve asked for plain black. Until then I will make do with the blue tie and dyed ones I chose from amongst the ones he had.

2016-09-03-19.54.57.png.png

And finally my first weekend in Pune has arrived! Anuja and I are going out for a meal so that we can let our hair down and set the tone for the weekend. I have two complete days to work this exhaustion out of my system (maybe going out tonight isn’t in line with that goal…). Anyways, girls who work hard need to play hard too.

Also, we watched ‘Hush’ last night. Completely forgettable.

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A Yogi in Pune – Day 1

September 1, 2016

The first day is always a day of exploration and learning.

My first class was on the second floor and we went through the standing asanas. However, because it was the Intermediate class we were expected to know how to do the Sirsasana, Halasana and Sarvangasana. In my class in Bangalore we did the Sarvangasana and Halasana with the help of chairs, however, here the only props we used were thick mats under our shoulders.

Post the class we had a break of 30 minutes after which the hall on the first floor was free for self practice. During this time we are allowed the use of the hall and all the props to further our practice. Since I wasn’t sure of what to expect, I decided to repeat what we had done in the led class and take my time with the asanas. Since I’m working on my Hanumanasana, I built up to that as well. Unfortunately, by this time (after almost 4 hours of practice) I was completely depleted of energy and didn’t give the practice my 100%. However, tomorrow my self practice and led class have a gap, so I think I’ll be able to use my time much more judiciously tomorrow.

Once I got home I searched for a good spot for wifi reception. The flora and fauna and the monsoons ensure the wifi signal is weak. However, good karma came to my rescue and my sister’s friend (who lives in the house next door)n offered me her wifi and the use of this space:

She happens to be a designer with a flair for interiors and this is her office. So for the entire month, this is what my workstation looks like. My desk is right next to hers, so I’ve got good company too. And hot homemade soup in the evenings (today it’s pumpkin soup). I I will be designing plans and blogging from here.

As for my pratice schedule, here it is for your reference:

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Week 2 Day 2 – Extend the Sides

February 11, 2015

Most gym rats will tell you that you should work on sides and abs on alternate days. What makes yoga a great workout is that most yoga classes have varied routines and you will end up engaging different body parts even if you attend the same class 5 times a week. Some days it may be abs intensive, on other days, perhaps, arms. But, for the most part, you will use your body as a whole instead of just working out isolated body parts. So while you’ll work on sides pretty much in all your yoga classes, there are a few moves that you can do with a bit more awareness next time so that you can get the most out of them.

The Side Plank or the Vashishtasana

Most people tend to put most of their body weight on their arm and wrist when they do the side plank. Are you one of those? If your wrists hurt when you do this move, then the answer is yes. The key to improving your form and increasing the amount of time you can hold this move is in how you engage your arms. Tightening the muscles of your arms helps in taking the pressure off of your wrists. To do this you can try and spread your fingers out wide on the floor. And the push your shoulders away from your ears. So on hand reaches all the way up to the sky and you stretch your shoulder blades as well. The other hand pushes into the floor, so you try and dig your fingers into the floor also. The neck should be relaxed. Sometimes you may not realize that your neck is strained. A good way to ensure that your neck is easy is to smile and allow your face to relax. This relaxes the neck as well.

Once your arms take on the proper form, you can start to work on your sides. Keep your stomach tight at all times and then gently push your hips up towards the sky. This gives you a little elevation and also ensures that you keep your awareness on your core. That little lift makes a huge difference, else you may tend to sag down closer to the floor, which will put more strain on the shoulders. Finally, keep your knees locked. This will ensure that you are engaging your legs in maintaining the balance as well.

The Trikonasana or the Triangle Pose

Despite years of practice, I feel that it is only now that I’ve really started appreciating this pose. All yoga poses give you a sense of release and relaxation post the practice. If you don’t feel it now, with consistent practice, you eventually will. The key to the Trikonasana is doing it step-by-step. Many students go into the pose with the end picture in mind. Yes, many experienced students as well. But that just leads to a compromise with the geometry of pose. Do it stepwise and when you finally bend down make sure you bend from the waist. Your torso should be parallel to an imaginary wall. Try and get both shoulders in one line and reach up to the sky and down to the floor almost drawing your shoulder blades apart. Make the pose active right through your fingertips. Focus on your feet as well. The inner edge of the front foot will go into the floor and the outer edge of the back foot will be pushed into the floor and this will give you stability in this pose.

Note on this pose. Iyengar said in an interview that even after countless years of practice, writing books and articles, conducting workshops all over the world etc, he is still working on getting his awareness to his smallest toe in the Trikonasana.

The Parsvakonasana or the Side Angle Pose

The base work in this pose is similar to the Trikonasana. What you need to take care of most in this pose is that the knee is right above the ankle. The inner edge of the foot should be strong on the floor. Keep the thigh parallel to the floor. Extend your arm out and keep it close to your ear. Keep your gaze on your fingers but relax the neck. Feel the extension on the side of the body, from your foot all the way to the finger tips.

Questions? Queries? Let me know!

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Stretching – Then and Now

January 16, 2014

@Malaka Spice

It’s been close to 10 days here and my routine here is as challenging as ever. I realize that if it’s your first time here, then it does take a while to adjust and adapt. The first time I had a 4 hour practice I was incredulous … and didn’t know how to deal with it. Rather, I didn’t know how to make the most of it. When I practice at home it’s only for an hour and a half, and by the end of it I’m drained out. So the first few days here, I was always exhausted. So much so that I felt I couldn’t give the best in the asanas and always felt sloppy and ungainly throughout the practice. Mondays and Tuesdays specially, since practice on those days is almost 4 hours long, and by the time I’m done with practice its an ordeal just to walk home. My fantasies these days centre around buying an apartment next to the institute so that I can crawl home in no time and surface again only for the next class.

However, now I’ve started to get used to the routine. I’m actually able to make the most of the extended practice sessions. In fact, 2 hours is just about enough time for a satisfying practice…how I’m going to sustain this when I’m back in Bangalore is the stuff other blog posts are made of.

Yesterday I had my class in the evening (where I’m referred to as ‘Bangalore’, and another

Milk tea just this once 🙂

girl is called ‘USA’, oh and then there’s ‘Madam China’ in the 6 am session). It was an amazingly intense session. The class was fast paced with a focus on stretching the lower body (Janu Sirsasana, Paschimottansana, Baddhakonasana etc). Finally we did the Upavista Konasana, which is a challenging pose for me. I slowly made my way down and eased my torso onto the floor. I remember the days when I started practicing yoga and this pose was a big challenge. I wouldn’t be able to extend my back and my hip joint was stiff. As the years went by, I was still pretty reluctant to practice this pose because it didn’t come naturally at all and it was frustrating. Even now, sometimes I’m able to execute this pose well, and sometimes I feel like lead.

Yesterday I was able to ease myself down and placed my forehead on the floor. I stayed there kind of happy and satisfied with myself. There’s always an element of pleasant surprise also, because some days your body can extend and some days it just doesn’t. This reverie lasted until I heard, “BANGALORE! You’re sleeping! Extend more! Walk forward with your hands!!! That’s it, that’s good. Trance mein chali gayi thi phir se.”

And I realized that for the most part, this is how I practice. I arrange myself into a pose and then my mind says, “This is it, you’ve done well. You’re done.” And then my pose goes dead, and progress stops. Or, as the teacher said, I fall asleep. So when I was told to extend more, I had to push through the limitations of my mind (kind of still the internal dialogue) and discover if I could, in fact, go further. I realized that I could, and for that little bit of time I experienced new life. And received a bit of enlightenment.

The Halasana is a pose that we do daily in class. We use props to ensure that the spine and neck are straight. The picture is of me doing the Halasana many years ago. When my internal dialogue was loud and overpowering. I’m sure it’s improved over the years. And after this class, I know how to work in this (and in all other asanas).

Halasana (Plough Pose)

How To

Lie down straight on your back making sure your head lies on the floor.
Exhale, bend your legs at the knees and bring your knees close to your chest.
Lift your buttocks off of the floor supporting your back with your hands.
Make sure to plant your elbows firmly on the floor.
Bring your body perpendicular to the floor, until your sternum touches your chin.
Gently extend your legs out behind your head.
Keep your face and neck relaxed.
Practice with your arms stretched out behind and fingers interlocked to relive pain and cramps in fingers, hands, wrists, elbows and shoulders.

Benefits

Relieves fatigue.
Helps to calm down the mind.
Relaxes your eyes and brain.
Controls hyper tension.
Improves digestion.
Lengthens the spine and improves alignment.
Reduces insomnia and anxiety.
Relieves stress-related headaches and migraines.

Contraindications

Don’t practice during menstruation and if you have cervical spondylosis.

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