Flexible or not, balancing poses are a challenge. And even after years of practice, there are still some days when I can’t seem to hold my balance to save my life. Those are the days I learn an awful lot about myself.

Balancing poses are a yogic gift. They are physical illustrations of your state of mind. To hold one’s balance, one must be present in the body… here and now, moment to moment. A wandering mind cluttered with thoughts and needless chatter cannot produce a body perfectly in balance. Balancing poses are the ultimate meditation in motion.

Balancing poses also bring our ego to the forefront, making us aware of how strongly it exists within us. Some students are so ruled by the ego, that they cannot bear to topple in front of others. They thus refuse to try balancing poses in a class setting. And even those who practice within the group may notice the ego respond in the form of small waves of embarrasment or self-aggression as they lose their balance. But this is not to say that the ego only arises when one is unable to hold a balancing pose. In fact, the ego surfaces in an even more potent manner when one is able to perform a pose ~sucessfully~.

At the point that you enter into the pose and are able to hold it for a moment, the ego rushes in bringing thoughts of ‘Look at me… no one else can do it… aren’t I good! . That’s usually the point at which you’ll topple. Why? Because the ego has taken over the mind. It has crumbled concentration on the moment, taken focus away from being present within yourself and placed it upon trying to impress an imaginary audience in the ego’s “Everyone’s Looking at Me” world.

Balancing poses also teach us how to relinquish our fears and experience life. When you’re used to standing with two feet firmly planted on the earth, relying on only one can seem quite scary. Sounds silly? It’s not. The fear of falling is a very ligitamate worry for some. Those with osteoperosis or brittle bones must take care with balancing poses. Certain poses require you to balance not on your feet, but on your hands, and the idea of toppling forward in that position can frighten many.

The first thing to know about balancing poses, is that there are always ‘baby steps’. Poses can be supported as you learn them. And as you’re ready to give up those supports, learning how to fall is important. The fear of falling itself makes the fall uncomfortable, but if you understand how to let go it’s actually a whole lot of fun. Such is the rule of life.

COLUMN NAME:
The Yogic Way

Kavita Maharaj is the owner and operator of Red Door Yoga. She can be reached at 604-751-1458 or go to www.reddooryogacanada.com for questions.

Self Esteems resides in the Third Chakra, also known as the Manipura Chakra ~ Manipura means City of Jewels and it is here that our treasure trove of power resides. Ahimsa (non -harming) is at the foundation of yoga practice and yogic lifestyle, and ahimsa begins with not harming your Self. Negative self-talk, poor nutrition, poor exercise habits, drug/alcohol abuse and addiction are all very self destructive and run contrary to the practice of Ahimsa.

The third chakra is the seat of our power, intuition and passion ~ our ‘gut feelings’ come from this place, our will to succeed and our perceptions of self and emotions reside here too. Located just above the navel and centered in the spinal column or two inches below the breastbone behind the stomach , its colour is the radiant yellow of the Sun. Manipura Chakra teaches us Self-Love, Self-Acceptance and Peace in the knowledge of our true place in the universe. We can welcome divinity into our lives more fully when we regard ourselves as sacred vessels too.

When the third chakra healthy we are called to action with self-confidence and the will to accomplish anything we wish; we are joyful, passionate and resonate with the path of the peaceful warrior. When we are secure in our power our lives are rich with integrity, creativity and inspiration, laughter comes easily to our lips and we lead lives of nourished balance. This inner radiance is reflected in our diet and lifestyle ~ when we feel that we deserve to strive for the best for ourselves we exercise, eat right and nourish our spirits with meaningful ritual instead of ingrained routine. When this chakra is unhealthy or in a negative place we become so mired in our past mistakes and our past that we cannot move forward. In this negative place we perceive ourselves as worthless, we can see only our failures and we struggle with feelings of inadequacy, rejection and the sinking feeling of knowing that we are not being honest with our Selves. When the third chakra is not balanced and we are out of integrity with our Selves and not comfortable in our own skins, we become lazy, restless and without purpose.

Physically, the third chakra corresponds to the stomach, liver, gallbladder, kidney, and small intestines so imbalances in this chakra can manifest themselves as digestive disorders, food allergies, ulcers, arthritis, and illnesses in the colon. Emotional imbalances associated with the third chakra are sensitivity to criticism, low self-esteem, uncontrolled passions (anger, fear, lust), anxiety and depression. If we are profoundly wounded in our past the residue will remain in the third chakra. In order to become balanced in the third chakra we must take responsibility for our present situation and live life from the present forward, not tied to the memories of the past and we must learn to live our lives for our true Selves, as well as giving back to our community in a proactive and active way.

Begin by being kind to yourself in ways that inspire you and bring you joy ~ you will be able to extend that kindness to your community and the world; this will nourish your spirit and fill your heart with love, joy and freedom. It begins with integrity and discipline to make Self-love and Self Esteem necessarily and habitual in your life ~ you deserve self-respect and self-care, how else will you fuel your dreams and aspirations?

Namaste

Yoga presents some physical challenges that are specific to men. For instance, men tend to be less flexible than women, and have a higher center of gravity, which can affect their balance. Men’s narrow hips can also affect their balance, particularly in asanas with a wider stance, such as the warrior series. Fortunately, with regular yoga practice, balance and flexibility improve, and these challenges are no longer an issue.

Men also tend to carry extra weight higher in their bodies than women do, most frequently in the abdomen, rather than the hips and thighs. This can affect the balance as well as make asanas done lying on the belly (boat, bow) uncomfortable. It also makes forward bending asanas more difficult. Yoga, however, can aid in weight loss, by providing much-needed exercise, and focusing the mind and body to give you the mental clarity and self-control necessary to stick to a weight-loss plan.

Yoga provides many benefits for men. Asana practice improves balance and flexibility while the meditation practices of yoga are wonderful stress-reducers. Men who enjoy contact sports find yoga useful because it can help prevent injuries by stretching and loosening muscles and tendons. Yoga practice improves focus, which is important in competitive sports. Golfers are prone to uneven muscle development, and yoga helps to ease muscle tension and strengthen weak areas. Yoga is ideal for men who are uncomfortable with competitive or team sports, as well as men who enjoy lifting weights, as the stretches keep muscles long, preventing them from developing a “muscle bound” appearance.

A beginner Hatha yoga class is an ideal introduction to yoga practice. Men often find more active styles of yoga very effective; for example, Iyengar yoga (good for runners and serious athletes), Ashtanga or “Power” yoga (physically demanding, provides good cardiovascular exercise), Vinyasa yoga (excellent for strength training); but do try several styles to see which one suits you best.

Yoga is for everyone ~ men, women, the young and the old. It will challenge your body and enrich your mind and spirit leading to a more balanced life ~try yoga at home at www.yogayak.com . Take a moment to observe inside your mind and body so that you can spend more time playing outside!

Namaste.

Can we be as harmonic as those seven fictional characters on their way to mine their day away when we have a back ache? Can we obtain relief or do we have to endure a day of aches and pains while on the clock?

An article I recently viewed on the ArgusLeader.com website, indicates that back pain is the second leading reason people miss work. Truck drivers repeatedly have to deal with back pain from the continuous vibration of the spine while behind the wheel. Heavy lifting of patients and children puts nurses and parents at considerable risk. Statistics obtained from OccupationalHazards.com reveal that in the U.S., nursing ranks as one of the top 10 occupations for work-related musculoskeletal disorders. And, an estimated 12 to 18 percent of nurses wind up leaving their profession due to chronic back pain.

Now it’s understood that the career we choose can have an adverse effect on our physical health. You can sit behind a desk all day long in air-conditioning, you can drive a tractor-trailer down Route 66 daily, or work in the hospital emergency room. Simultaneously, you are putting severe strain on your neck and back. Can we take the time to heal ourselves before our issues escalate? Can we do something to alleviate the pain if it is already present? Is there anything we can do?

What is Yoga? It’s a system of exercises practiced for thousands of years as used to promote control of the body and mind.

Why Yoga? Because it can help. It has consistently been used to cure and prevent back pain by enhancing strength and flexibility. As many practitioners can attest, Yoga can offer effective healing that’s relatively free of side effects. The slow movements and gentle pressures reach deep into troubled joints. Additionally, the easy stretches in conjunction with deep breathing exercises relieve the tension that binds up muscles and tightens joints. Yoga is exercise and relaxation rolled up into one.

Who is a candidate? Each year, millions of Americans suffer from debilitating back pain. Both acute and long-term stress can lead to muscle tension and exacerbate back problems. Despite Western medicine’s phenomenal advances and powerful technology, two of the most commonly prescribed solutions—painkillers and surgery—do little to address the underlying causes of pain and can potentially cause side effects. In truth, a one-size-fits-all solution is impossible given that the causes and manifestations of pain—arthritis, strained ligaments, scoliosis, and herniated disks, to name a few—vary widely.

How does Yoga assist pain management? Yoga helps reduce pain by helping the brain regulate the secretion of natural painkillers into the body. Breathing exercises commonly used in Yoga can also help reduce pain. Muscles tend to relax when you exhale, because of this lengthening your time of exhalation can help produce relaxation and reduce tension. Maintaining a certain awareness of ones own breathing helps to achieve calmer, slower respiration and assist in relaxation and pain management.

What do I do to get started? First, rule out potential serious causes of the back pain. See your primary care physician and speak to her/him of your concerns. He will know how to proceed from there to investigate the cause of your back pain. Then, also inquire as to whether or not it is safe for you to practice Yoga as part of your recovery program.

Treat the injury with extra care. When you are in a lot of pain, usually the tissues are inflamed, it’s critical that you proceed at a slow pace. If you work in an aggressive fashion in order to improve your strength or flexibility too early on, it can cause you even more pain.

Looking for an experienced teacher with substantial training and experience should be your next course of action. A Yoga therapist will assist you by creating a program that is specific to your needs and limitations, especially those pertaining to your injury and medical condition. They will observe your form and practice, and track how you respond to the exercises. He or she will gauge which elements are likely to be helpful and determine whether modifications are necessary.

Studies have shown that strict bed rest can cause you more harm than good. Go ahead and try breathing exercises and practice a gentle asana as soon as you experience pain.

Stomach crunches are often prescribed by doctors in order to prevent recurring episodes of back pain. Looking at this from a yogic perspective this is imprecise. By doing to many crunches or ab exercises you can increase the tightness in the hip flexors, and potentially making the back problems worse. With Yoga, the approach is to examine which muscles need to be strengthened and which ones need to be stretched, and finally designing a program that would work on those specific needs.

Do avoid poses that worsen or aggravate your problem. If you have a lumbar disk problem, be careful with forward bends, especially those that include some form of a twist. Also, during transitions take care, attention tends to wander. Sudden changes of position should be avoided and stepping rather than jumping should be the standard.

Lastly, make certain to consult your physician before proceeding with any exercise program, including Yoga. Also, if Yoga is approved for you be sure to receive proper training from a qualified Yoga instructor.

Uttanasana or Standing Forward Bend (also Forward Fold, Deep Forward Fold) is another staple of asana practice; a simple bend from the hips, it begins to warm up the body for movement during yoga practice. Uttanasana is a gentle stretch forward which opens the hips, brings space between the vertebrae as well as stretching the often neglected muscles of the feet and ankles. The inversion of the head towards the feet soothes the nervous system as well as liberating the muscles of the lower back. This pose is perfect after standing or sitting for long periods of time.

Benefits: improves digestive health and reproductive health, opens the hips, groin and lower back, stretches the ankles, feet, calves and hamstrings, relieves headache, insomnia, menstrual discomfort and sinusitis, soothes the nervous system and can contribute to the relief of mild anxiety

Drishti: on the floor in front of you or with eyes closed

Technique: begin in Mountain Pose (Tadasana), inhale and raise your arms above your head, hands in namaste, extend your arms to the sides at shoulder height, hinge forward at the hips, keep your back flat and swan dive toward your feet, bring your hands to grip the ankles, or wrap your arms around your calves, gently pulling the head toward the knees, you can also grasp your elbows in front of you and let your body hang like rag doll, ensure that your weight is distributed evenly across all corners of your feet; breathe deeply; to come up, roll your body slowly upward, each exhale moving the body vertebrae by vertebrae until you reach a standing posture, hands in namaste in front of your heart

Modifications: if you have any back injury or are not yet flexible, bend your knees to ease stress on the spine; low blood pressure; if you are pregnant, modify the pose by widening your stance and bending your knees; you can also place blocks beneath your hands and in front of your feet (to rest your head) if your flexibility is extremely limited

Contraindications: knee injury, back injury

Counterpose: Locust Pose (modified for all but advanced practionners), Childs Pose, Easy Pose or Cobra Pose