This would be a slightly bigger challenge than advised for your first multi-day hike, 7.5 days through mountain terrain, and forest, carrying, from the outset, a 19-kilo pack. Notwithstanding, I had no regular fitness regime at all, just a long-term yoga practice and a relatively active lifestyle in the garden and living in the hills, to rally from. The one month I had before the trip, I did static cycling, preparatory hiking with some weight on my back and an over-night hike at Deep creek Conservation Park, and for The Overland Track itself, I was accompanied by experienced hikers (thank goodness). Overall, I was taking a punt as to whether I had the fitness required. Now, after completion, I have been impressed with what my long-term yoga practice has provided me in achieving this hike and I thought I’d share this to advocate for and share a little about the intrinsic nature and power of yoga.

The first day was particularly tough fitness wise, it was mostly ascending. I did slow up the group, and I had the option to go back after day one was complete, but my instincts were, that I was managing, and I knew of strategies for myself to endure and manage more of what was to come. The discipline of mind in yoga practice does offer confidence. Action brings motivation, and we learn that we can access a well of inner resources when in need. We learn practical techniques to increase resilience, endurance, and economise and maintain energy. The ability to assess, access, and use the right amount of energy for the task helps significantly, and this includes proprioception, (awareness of our whereabouts in space), coordination, balance and unity or connection between our focus, our breath and our body.
The terrain varied over the days and the first day was the toughest. After coming to the finish line, at the end of 7.5 days, I was a little pack fit, and my pace had certainly picked up. My ability to get to the finish line, after 100 km’s, was the way I could conserve my energy when needed. I would spend minutes at a time recuperating with a forward fold, resting forwards on my walking poles, head down, taking slow deep breaths through my nose, getting my heart rate to slow and my breath to deepen, mind to relax. I employed what is called an Ujjayi breath on the track, where you make the breath softly audible, taking it through the slightly constricted portion at the back of the throat. This breath promotes focus, increases lung capacity and enhances relaxation. I also used Sitali breath, which is a cooling breath, inhaling through a curled tongue and exhaling through the nose. These breath techniques kept me cool and calm and focussed.

After the first few days of the hike, it was mainly general fatigue experienced, as well as fatigue of the legs and feet, so giving time for the feet and legs to recover at the end of the day, with “Legs-up-the-wall” (or tree), and doing movements for the hips, knees and ankles whilst lying on my back gave complete recovery, range of movement and decreased inflammation or swelling. Lying twists also assisted the spine, shoulders and back to ease from their work.

When managing some hip and back fatigue towards the last few days, doing some poses whilst on the track, like Virabhadrasana III (or names Flying Warrior – balancing on one leg, whilst extending the body parallel to the ground), would get my hips back together, increasing firmness and stability in the hips and lower back. Deep squatting and standing forward folds opened and relieved my lower back and increased length and space in the spine, recovering my back and shoulder muscles from the pack. Yoga, after all, can be taken anywhere and with little or no equipment to achieve excellent results.

Yoga is self-study (Svadhyaya). Whilst in yoga, distractions are minimised, we learn to pay attention to how we ‘do’ our life. The sense of awareness in our yoga practice enables us to see a little below the surface, to what is driving us. We discover that there are deeper layers, beyond likes and dislikes, our ego self, discovering more about who we are, our truth, our wisdom mind, and our discernment, to ‘what is’. Maybe this is why yoga can be confronting at times. In our practice we become still and observant, we increasingly trust the process, showing up for ourselves in a special way. We get to see the ways we think and approach our life, highlighting that we are not perfect. Yoga is a humbling process.

We hold patterns of movement, posture, emotions and attitudes, as we move beyond these boundaries we can see realistically what’s possible. In this process of action, reflection, reaction times slow whilst we can sculpt how we respond, discernment takes place and clarity arises. We can see beyond judgment, bring appreciation and kindness to ourselves, and more of that to each other and the world. Yoga in fact sculpts who we are and how we choose to live. I don’t think I would have taken my hiking journey on so willingly, positively without my yoga mindset.

by Loretta Voivodich

The post Yoga Practice is Adaptive for Life appeared first on Unfold Yoga + Wellbeing.

Yoga is grounded in ancient Indian philosophy, with roots in texts like the Bhagavad Gita and The Yoga Sutras of Patanjali. You may have noticed the little black statue at the front of the yoga room at Unfold- that is Patanjali! Yoga encompasses a spiritual journey toward self-realisation, not just physical exercise.

There are four classical paths of yoga, which tend to overlap.  

There are four classical paths of yoga, which tend to overlap.  

• Raja yoga: the ‘royal path’ based on the eight limbs of yoga
• Jnana yoga: the yoga of knowledge based on intellectual inquiry
• Bhakti yoga: the yoga of love and devotion
• Karma yoga: the yoga of action based on selfless service

Iyengar yoga, developed by BKS Iyengar is a form of Raja Yoga, with an emphasis on the eight limbs of yoga outlined by Patanjali in the Yoga Sutras.

• Yama- ethical restraints guiding how we interact with the world.
  • Ahimsa – non-violence
  • Satya- truthfulness
  • Asteya- non-stealing
  • Brahmacharya -moderation
  • Aparigraha – non-possessiveness
• Niyama- personal observances guiding how we live with ourselves to create integrity.
  • Saucha- cleanliness
  • Santosha- contentment
  • Tapas- discipline
  • Svadhyaya- self-study
  • Ishvara Pranidhana- surrender to a higher power
•  Asana- physical postures to promote strength, flexibility and stability. The body is prepared for meditation by cultivating comfort and stillness.
• Pranayama- regulation of breath and life force (prana) to enhance vitality, calm the mind and support emotional balance
• Pratyahara- withdrawal of the senses. Turning inwards away from external distractions creates space for deeper concentration and self-awareness.
• Dharana- concentration or single-pointed attention like fixing the mind on a single object.
• Dhyana- meditation which is an uninterrupted flow of awareness to experience inner stillness.
• Samadhi- enlightenment when we experience blissful awareness, transcendence of the self and spiritual liberation.

This blog post is the first in our Yogic Path series of posts through which we explore how we follow the yogic path on and off the mat!

by Samantha Smith

The post The Yogic Path: The eight limbs of yoga appeared first on Unfold Yoga + Wellbeing.

Seeking different ways of approaching our yoga practice has a similar impact. Zen buddhism refers to ‘shoshin’, beginner’s mind. We are invited to view studies, habits and exercises with eagerness and open-mindedness. Instead of going through the motions on auto-pilot, we can keep our yoga practice fresh. Even if you have ‘go-to’ poses that you incorporate daily, view them anew. Experiment with variations to your Adho Mukha Svanasana (downward dog); take more distance between the hands and feet, take less distance, bring the hands closer together, turn the hands out, turn the fingers slightly in, hands on bricks, feet on bricks, hands and feet on bricks! The combinations are endless. Engage the intelligence (buddhi) as you practice. Iyengar yoga offers a plethora of variations of every pose with props. Be playful with your use of props! Your variation with props may or may not work, but you will certainly have fun along the way.

Sequence in different ways. What happens to your Trikonasana (triangle pose) if you put it between each of the other standing poses? What happens to your seated forward bends and twists if you put an Adho Mukha Svanasana between each one? Start with your hip opening floor-based poses and then do a handstand! What is the difference? Explore.

Change the time of day you practice. If you practice early in the morning, what is it like to practice in the evening when the mind is busier from the day? If you usually practice for 15 minutes, what is it like to practice longer? If you always commit to an hour-long practice, what happens if you practice for just 20 minutes?

Attending a retreat and taking yourself away from your daily routine offers one of those fantastic bookmark experiences. My first retreat with Senior Iyengar Yoga teacher, Pixie Lillas in New Zealand was life changing. 7-days immersed in the practice of yoga with like-minded people, eating delicious fresh organic food and enjoying the natural surrounds was amazing. That bookmark will never fade! I have attended many retreats since that first one and each has offered a unique combination of bookmark experiences. We are so fortunate at Unfold Yoga+Wellbeing to have Jacq Iles, an experienced yoga teacher and Ayurvedic practitioner who facilitates wonderful retreats for women. If you are looking for time out to nurture, nourish and reconnect with yourself, there is no better way than attending one of Jacq’s Feminine Vitality Retreats. You can find details about Jacq’s retreats HERE.

by Samantha Smith

The post Novelty and Routine in Yoga Practice and Life appeared first on Unfold Yoga + Wellbeing.

Yoga was originally a contemplative practice that took many different forms- Bhakti Yoga (yoga of devotion), Jnana Yoga (yoga of knowledge and philosophy), Karma Yoga (yoga of action) and Raja Yoga (the royal path). The seminal text, ‘The Yoga Sutras of Patanjali’ informs the style of yoga we practice at Unfold Yoga+Wellbeing, Iyengar yoga. The second sutra (1.2) tells us that the aim of yoga is to still the fluctuations of the mind, Yoga Citta Vrtti Nirodah. If that occurs, the next sutra (1.3) tells us we can then know and abide in our true blissful nature, Tada Drastuh Svarupe Vasthanam. But how do we even still the fluctuations of the mind in the first place in our 24/7 always stimulated, busy world full of distractions and disturbances??? The Sutras tell us to embrace the eight limbs or disciplines of yoga. The first seven limbs or disciplines make the eighth limb possible: bliss and enlightenment (Samadhi). The first seven limbs are Yama (five moral disciplines and restraints), Niyama (five ethical observances), Asana (postures), Pranayama (breathing techniques), Pratyahara (withdrawal of the senses), Dharana (focused concentration) and Dhyana (meditative absorption).

Many people are initially drawn to yoga by the promise of greater flexibility, improved strength and reduced stress. The regular practice of asana (postures) certainly has profound physical benefits. Slowing movement and focusing on the breath makes us feel calmer. But over time, it is the self-awareness we gain through yoga that keeps us coming back to our practice month after month, year after year. A steady practice of yoga asana and pranayama helps slow our reactivity. We learn our thought patterns on the mat when practising strong poses or long holds or unfamiliar postures. This increases our awareness of the effects of those thought patterns in everyday life. Tuning into the breath and learning to steady it brings a steadiness to our minds. Experiencing moments of stillness during or after a pose or in Savasana enables us to bring that stillness into the busy activities of daily life. Learning to find space in our bodies and between breaths means we can reside more fully in the small spaces that exist between moments during the day. As we learn the nature of our minds and their tendencies to fluctuate, it becomes more possible to find a stillness within. Through our practice on the mat, Yoga Citta Vrtti Nirodah becomes more possible, even if the moment is fleeting.

So, the next time you are holding Virabhadrasana 1 (Warrior 1) for longer than you might like, take the opportunity to examine your reactions. What can you learn about yourself, your thoughts and responses? The next time you come down from Salamba Sarvangasana (shouderstand) take a moment to rest in that stillness. Can you tap into this stillness again later in the day? When you next settle into Savasana notice how the body lets go, the breath softens and the mind steadies and perhaps you can find some quiet in the space between your breaths. Through our yoga practice we start to gain glimpses of our inner self and the true essence that lies beneath.

by Samantha Smith

The post What is it about yoga? An ancient practice in modern times appeared first on Unfold Yoga + Wellbeing.

Lulu expertly guided teachers and experienced practitioners during the Friday late afternoon session through a series of standing postures that opened the hips in preparation for the floor work. Lulu supported students to experience more depth in asanas than they may have otherwise felt, including deep work in Hanumanasana, Tittibhasana and Kurmasana. The joy of yoga was palpable in the room and the abiding peace of that final Savasana was felt by all.

On Saturday morning a larger group of students explored the grounding and stabilising nature of the standing poses, focusing on the strength of the legs to lengthen the spine. Lulu guided students to focus on the downward release of the ‘skin body’ and the energetically upward lift of the ‘skeletal body’. With Lulu’s clear communication, students could deeply engage with the subtleties of the Iyengar lineage of teaching. A deeply restorative afternoon class balanced the more dynamic morning asana class. Students experienced the ‘three gems’ (see below) which open the body whilst simultaneously quietening the nervous system. The steady focus on the breath in supine and seated Pranayama settled the mind. Students could understand more deeply the yoga sutra, Yoga Chitta Vritti Nirodha, yoga calms the fluctuations of the mind. The weekend culminated on Sunday morning with an uplifting backbends practice which opened both hearts and minds.

We are so grateful for Lulu taking time away from her Blue Mountains Iyengar yoga community to generously share her deep knowledge and understanding of yoga. Her teachings and love of yoga will continue to resonate in our local yoga community for some time.

The three gems

It is no secret that the last few years have been challenging for many, both physically and mentally. When there is turbulence and uncertainty in the external world, we can find steadiness and consistency in our yoga practice. Lulu referred to the following three supported poses as the ‘three gems’ which together rebalance the nervous system, bolster the immune system, rest the diaphragm and open the chest. These poses can be practiced when feeling fatigued, physically or mentally exhausted or when recovering from respiratory infections. The deeply restorative nature of these poses strengthens the immune system to either buffer the effects of Covid-19 or to help recover. These poses can be practised as a stand-alone sequence or at the end of a more active practice.

Supta Baddha Konasana

This pose simultaneously opens the chest and the pelvis, allowing space for the abdominal organs. The downward gaze of the eyes towards the heart helps quieten the front brain, which is by default the ‘chatter’ part of the brain. A range of props can be used to support the body in this pose.

Setu Bandha Sarvangasana

Sometimes referred to as ‘the pose of longevity’, Setu Bandha Sarvangasana opens the chest and stretches the abdominal area. This combined action allows the hardworking diaphragm muscle to move freely and enjoy some well-earned relaxation. The position of the chin towards the chest forms a ‘throat lock’ or Jalandhara Bandha which prevents prana from escaping from the chest into the head. This bandha also lower blood pressure, resting heart rate and feelings of stress and tension.

Viparita Karani

Viparita Karani is a deeply restorative pose. As a supported inversion it increases circulation, assists venous drainage from the legs, relieving fatigue and lowering heart rate and blood pressure. Elevating the hips on a bolster softens the abdomen so the exhalation breath can be felt as a releasing breath. The opening of the chest by the bolster allows the inhalation to enter freely so it can be felt as a rejuvenating breath. Jalandhara Bandha has similar benefits to those experienced in Setu Bandha Sarvangasana. Viparita Karani can also be practised with the calves resting on a chair if a wall space is not available, as seen in the picture below.

by Samantha Smith

The post Lulu Bull Workshop: Reflections by Samantha Smith appeared first on Unfold Yoga + Wellbeing.