A regular yoga practice is the perfect antidote to the cooling effects of winter on the body. We can use different yoga poses (asanas) to invigorate the body and mind, to encourage good digestion, to improve circulation thus warming the body and to also harness the introspective aspects of winter to look a little deeper within. Yoga asanas can also open the body and undo some of the hunching over! Winter is a great season to spend more time on the mat and really feel the benefits.

Movement with the breath
Starting a practice by moving the body dynamically with the breath rapidly warms the body by getting the blood flowing. Surya Namaskar (Salute to the Sun) is a simple sequence that can be repeated many times to call forth the sun to brighten your day! Calgary Iyengar Yoga Centre’s video tutorial on Surya Namaskar is excellent – click to watch.

Standing poses
Standing poses heat the body by activating the larger muscles of the legs, torso and arms in a way that generates heat. Utkatasana (Chair pose or fierce pose- Figure 1) and the Virabhadrasana poses (Warrior poses- Figure 2) are simple poses to warm the body, particularly when held for 30-45 seconds. The twisting standing poses flush the abdominal organs with blood which increases core body temperature. Parivritta Parsvakonasana and Parivritta Trikonasana (Figure 3) are particularly effective at producing warmth due to the compression and release of the abdomen. Although Prasarita Padottanasana is recognised as a cooling standing pose it is still recommended in winter as an inversion and preparation for Salamba Sirsasana (headstand).

Forward Bends
Practicing forward bends in winter complements the introspective nature of this season (Figures 4 & 5). The eyes are directed inwards towards the body when bending forward and this supports mental and spiritual introspection. A regular practice of forward bends can help us know ourselves better, particularly those aspects of the self that call us to come up out of the pose! Forwards bends can teach patience and letting go.

by Samantha Smith

The post Spotlight on Poses to Warm and Nourish in Winter appeared first on Unfold Yoga + Wellbeing.

Tip 1: Designate a space for your practice
Keep a space cleared for your practice so you do not need to move furniture or think about where you are going to practice. It does not need to be a large expansive space, simply somewhere you can roll out a mat. Think about having a wall space if inversions are part of your practice. If you live with other people consider where they will be while you are practicing.

Tip 2: Have your props and yoga clothes ready
Keep your mat and any other props (e.g., bolster and bricks) near your designated space. This removes the barrier of finding what you need when it comes to practice. You might consider having your mat laid out permanently. If you are going to practice in the morning, then put your yoga clothes out the night before so you can get up, get dressed and start practicing straightaway.

Tip 3: Pre-plan a few poses
Know ahead of time which poses will start your practice. It can be helpful to always start with the same sequence so that you have a reference point from day to day about how your body is feeling. A good place to start is in Forward Virasana, followed by downward dog (Adho Mukha Svanasana), then stepping up to Uttanasana and back to downward dog. That sequence can be repeated several times. Once your body starts to warm up, you can add in some standing poses or sitting poses or back extensions or inversions.

Tip 4: Something is better than nothing
Practicing for even just 5 minutes is better than nothing. Starting with 5 minutes of yoga inevitably leads to a longer session as your body enjoys the movement. Even if you do stop after 5 minutes, you have still practiced for 5 minutes longer than you would otherwise have done. Let go of the pressure of recreating an entire yoga class at home yourself.

Tip 5: Build your practice into your routine
Routine is key to making your practice a habit. Set aside a consistent time that works with your schedule. For many getting up a little earlier before the household wakes up can work. For others, practicing when you get home from work or in the evening before bed is more achievable. Foresee any tasks that might get in the way of your practice and clear them off your plate.

Tip 6: Collect poses
Each time you attend a class at Unfold make a conscious effort to remember just one pose from the class that you found beneficial and add it to your home practice for that week. This can help your home practice gather momentum and keep you interested.

Tip 7: Be prepared to improvise with props!
There are plenty of substitutes for custom-made yoga props around the home. Below are some common substitutes that you may find useful:
Mat: bath towel, camping mat
Yoga strap: scarf, dressing gown belt, tie, skipping rope, dog lead
Yoga brick: a thick book with rubber bands around it to keep it closed, a suitable off cut of wood. If you are using two bricks, make sure they are the same size.
Bolster: roll up a blanket or quilt or cushion and tie with octopus straps or other straps
Yoga chair: a dining chair or desk chair. Avoid chairs with wheels!
Yoga blankets: a thick towel or home blankets

by Samantha Smith

The post Starting a Home Practice appeared first on Unfold Yoga + Wellbeing.

I am at the age now where sciatic pain is constantly lurking in the shadows to plunge its knife in again. A daily Iyengar yoga practice of poses specifically aimed at releasing the piriformis muscle and the hip flexors which can tighten up in sympathy, keeps the pain at bay. The daily practice only takes 20-25 minutes, but it is an absolute lifesaver. I start simply with several rounds of forward Virasana, downward dog (Adho Mukha Svanasana) and upward dog (Urdhva Mukha Svanasana). I then lie on my back and hug the knees in a figure four position and sit for a couple of minutes in so-called ‘Dangerous pose’ as pictured. These are the poses that I have found to work for me. Sciatic pain has many different causes and what works for one may not work for another. However, the therapeutic power of yoga has played an enormous role in managing my pain. A daily yoga practice allows me to continue activities that could potentially trigger tightening of the piriformis muscle, including bike riding, gardening, and hiking.

Iyengar yoga has fine-tuned my attention to my body and its sensations so I can respond quickly to any warning signs that the sciatic nerve is becoming inflamed. Classes at Unfold Yoga + Wellbeing have deepened my understanding of the physical and mental benefits of Iyengar yoga. Even when my sciatica is flaring up, I know that the teachers at Unfold will tailor the poses to suit my needs by offering modifications and advising on use of props. I am deeply grateful for the role yoga plays in my life and being part of the Unfold community.

by Rob

The post My Sciatica and Yoga appeared first on Unfold Yoga + Wellbeing.

In this space all I had was my yoga props neatly stacked in the corner, some inspirational photos and quotes on the wall and a small bookshelf of my yoga books.  I used to leave the door open because I loved walking past and looking in, even doing this brought me a sense of calm. I practiced yoga in this space most days. My practice was strong and dynamic. I had long 2.5-hour sessions with lots of time for breathing and relaxation. I had never been more dedicated and disciplined.

And then I had a baby boy.

And then another one.

And then another one.

Three boys later my yoga space looks a little different now. When we moved into our home in Mount Barker, I quickly claimed the little lined room in the shed away from the chaos of inside the house. It didn’t take long before the yoga room turned into a Play Room. The once woollen carpet now has small muddy footprints all over it. The sliding door has smudgy greasy hand and face marks on it and one panel is blackened out where a toy hammer accidentally went through it. The once clean wall now has free hand drawings all over it as well as having dents from that same toy hammer. To practice yoga in there I have to push aside the drum kit, train tracks, slot car track, play oven and thousands of hot wheels cars as well as dispose of the occasional rotting apple core and orange peel to make a space for my mat. And I have to say I love it. I love my yoga space.

I’m certainly not declaring this to be a dilemma and if so it would certainly be a first world one. It’s really not about lack of space or the boys, its how life has changed since having children and how my yoga practice has had to join the party. My practice now is infrequent and short. I often have little faces pressed up against the glass, or visitors that desperately want to join in doing yoga but end up making towers out of the blocks. Savasana may be brought to an abrupt end by someone crying or screaming. My body after three children has also changed. Many years of half sleep and breast-feeding slowed down my practice to sometimes just legs up the wall.

This is okay because it has to be. So I congratulate myself for the 15 minute practices and I pat myself on the back for my ‘lay flat on the floor’ for half an hour sessions and celebrate for my practice that includes standing poses and an inversion. And sometimes when the stars align all three of the boys, under the direction of dad, spend time putting all the toys neatly away and vacuuming the excess dirt off the carpet for mummy’s yoga practice.

Through motherhood I feel I have misplaced a little of myself, like a strong regular yoga practice but in other ways I feel I have gained new understandings in myself and my practice like letting go of expectations and listening to my body. No doubt my boys will grow up and perhaps they may want to practice with me still…but the space will slowly lose its toys and grime and it will be just me again. And I think I’ll miss the old grotty yoga space.

written by Jamey

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