June 2013 – the triangle

triangle-for-blogThe extended lateral triangle posture or ‘Utthita Trikonasana’ is invaluable for developing strength and flexibility in the trunk and thighs. It helps to mobilise the pelvic girdle, extend the spine and tones the abdominal, upper back and shoulder muscles.

The posture is also excellent for releasing stuck energy from the sides of the torso and can help us to perceive a wider picture in our lives. On an energetic level this posture activates the earth energies in the base chakra, and encourages it to raise upward, enhancing our artistic ability, creativity and powers of expression.

 

Should I do this posture?
As this posture creates a strong stimulation to the lower two chakras, it is not recommended during menstruation, pregnancy and for the first three months after giving birth. If you have back, knee or hip problems please exercise caution in performing and holding this posture.

If you have weakness in the lower back or abdominal muscles, you can do this posture with more ease by bringing your feet even closer together and bend your knee when moving into the posture.

Preparing the body
The triangle is generally quite demanding physically and therefore ensure that you have warmed up the body with some activations (one great way to get warmed up is to put your favourite music on and dance!) It would also be advantageous to stretch the pectorials and adductor muscules.

How to do the posture
1. Stand in tadasana. Allow your joints to be soft and relaxed and feel your connection with the earth.

2. Adopt the standard triangle base as follows:
 Separate your legs by two to three feet. Turn the right foot 45 degrees to the right by pivoting on the right heel. Now pivot on the ball of the right foot to bring the right heel in line with the toes. You should now find that your right heel is in line with the medial arch of the left foot. Push the left heel slightly to the left to allow you to anchor the left foot to the floor when you move into the side bend.

3. Pause and check that when you bend your right knee that the shin vertical. If its not – adjust your stance to bring your feet closer together – or if the legs are already too narrow, adjust the width between your feet accordingly.

4. Refresh your core stability. Breathing in, raise your arms sideways to shoulder height, palms facing forward. As you breathe out, reach towards the right extending from the base of your spine and then down towards the floor. Keep your body in one plane—the torso does not come forwards.

N.b. Keeping in one plane will restrict your movement considerably but it is more useful to bend just a little to the side with correct alignment than to bend a lot more but incorrectly.

5. Once you feel perfectly balanced, become aware of your arms. Rest the back of your right hand against the right calf or ankle. Stretch your left arm upwards and feel as if you are lifting from the armpit. Allow your left shoulder blade to relax towards the right shoulder blade. Elongate your neck and turn your head in order to look up towards your left hand.

6. To come out of the posture, reverse this sequence as follows:
Look forwards, bend your right knee and on an inhalation slowly raise your torso upwards, contracting your pelvic floor and lower abdominal muscles to help with the lifting movement. Arms remain out sideways at shoulder height. Once in the upright position lower both arms.

7. You may wish to rest in a relaxed forward bend position before repeating on the other side.

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May 2013 – the bow

bow-for-blog

Dhanurasana or the Bow is an amazing backward bend, which also opens the chest and stretches pecs and quads. This posture gives a complete activation of the whole spine, helping maintain both its suppleness and strength and also of the hips.

In the final rocking stage the bow gives a gentle massage to the abdominal organs, obviously aiding digestion.

In this posture the Manipura chakra (the solar centre) and Vishuddhi chakra (the throat centre) are activated. As a consequence we find that on a mental / emotional level this posture helps us to become more able to express yourself.

The bow is a very powerful posture for helping us to train the mind. In the practice of archery it is said that the concentrated focus on a target helps the subject and the object to become one.

Contraindications:
If you are suffering from heart problems, high blood pressure or have had recent abdominal surgery please avoid this posture. Women who are pregnant or are menstruating should also avoid this posture.

Body preparations:
It is really important to prepare the body for the stretches this posture brings. Use the Quadriceps stretch (stand on one leg and hold the other foot close to the buttocks – keeping the knees close together and the sternum lifted), the Iliopsoas stretch and the pectoralis Stretch (take a yoga strap – or your hubby’s tie – and hold onto it with your arms about 1m apart – then lift up and over your head, so your arms are stretched out behind you).

How to do this posture:
You can perform this posture on a blanket if you need to cushion the hip bones. You may also find that you need to use straps to perform the individual stages of this posture. If your hands don’t reach your feet easily then please take care not to over-stretch – use a strap or a sash hooked around the ankle. It is important to gain the benefits of the posture without any pain.

Stage 1 (preparing the knees and thighs)
Lie in the prone position with both hands extended in front and the forehead placed on the floor. Bend the right knee and bring your right hand back and take hold of the foot. Draw the foot towards the right buttock so you can feel the stretch along the front of the right thigh.

Then bring the left hand also to the right foot. Breathe in and as you exhale raise the right thigh by pushing the front of the right foot into your palms and moving your heel away from your buttock, whilst at the same time lifting your head and chest off the ground. Hold for a few seconds, breathing normally. On an exhalation lower your head and chest to the ground and release hold of your right foot. Make sure you release hands and feet gently back to the floor.

Rest in Makarasana for a few moments before repeating with the left leg.

Stage 2 (full posture)
Remain in the prone position, bend both knees and take hold of the right foot with the right hand and the left foot with the left hand. Breathe in and as you exhale raise both the top of the body and the legs off the ground. As the body balances on the abdomen it rocks gently with each breath (the breath will be faster than normal in this position).

Your arms are like the bow-string which tenses to bring the body back into the shape of the bow.

Top Tip: 
It is important to follow this posture with some forward bending postures. Either the knee-to-head posture (Janu Sirsasana) or the sitting forward bend (Paschimottanasana) would be ideal.

Yoga and Walking

mouli-for-blogIt’s not just because the dog needs a tree that we should head out into the big green yonder… it’s because it’s actually vital for our full health and wellbeing. Here at Dru, we try to get out and about for a walk every day – read on to find out why!

1. Lift your mood
Simply by heading out for a 20 minute brisk walk your body starts to release endorphins – or the ‘feel good’ hormones. This in turn helps us to feel positive about our lives and enthusiastic about our day ahead.


2. Get fit
Brisk walking is also beneficial aerobic exercise for helping to promote weight loss. By getting out and about you are naturally using more energy and therefore helping those extra calories from that sneaky packet of crisps to be used up with exercise – rather than sitting on the hips!

3. Get a change of perspective
When we are out of our ‘normal’ environment it becomes much easier to see things from a different perspective. Those things which seemed too big or overwhelming can now become more clear and can feel more manageable.

 4. Dedicate those positive vibes
When we walk with an awareness of gratitude it can become a powerful act of dedication. When we think about how amazing it is to be able to walk, run, play and get easily from A to B, we can then choose to dedicate that great feeling to others who may be less fortunate than ourselves. We can hope that someone close to us may also feel the beauty of movement today, or that those who are not able to walk will feel some improvement in their health.

Why not give it a try next time you’re ‘pounding the pavement’!

5. Keeping it up…
It’s not necessarily easy to keep up your daily walk… When it gets really busy at work, or you get home late and you are tired, a walk round the block can feel like the last thing in the world you want to do! At these times the best thing is to put on your shoes (without thinking too much!) and just walk out the door!!! You’ll find that once you start – it’s much easier to keep going.

Here are some great ideas about how to integrate your walk into your daily life to get you started!

  1. Park about a mile away from work – then you have to walk there and back again!
  2. Don’t get enough milk… (This is a crafty one to get the other half out the door!)
  3. Have a ‘walk buddy’ – when you are with another person you can help each other to keep up the good habit.
  4. Use the stairs instead of the lift.
  5. Walk the kids to school.
  6. Make it a family habit to go for a stroll after dinner every evening.

 6. Yogic walking?
The literal translation of yoga is: ‘to unite’ and when we walk with awareness we have a wonderful opportunity to be able to connect to nature and our surroundings.

As we allow ourselves to fully enter into the joy of walking we start to experience other potent benefits. For example, it can help us to tap into a more subtle part of ourselves, allowing us to feel more emotionally balanced, physically energised and to enjoy a deep sense of connection to inner self and the world around us. Discover more about yoga and walking at one of our yoga weekend retreats in Snowdonia.

If you are familiar with some of the yoga asanas and sequences, you will also find that to practice them out of doors will bring a added dimension for you to enjoy. Learn some asana in this blog under our ‘posture of the month’ category or visit us at the Dru Yoga Online Studio here.

Anoushka (27) small

Discover the amazing benefits of walking today!

Anouschka Dack


> Yoga and walking holidays

> Dru Yoga Online Studio
> Dru Yoga teacher Training
> Yoga in your area

March 2013 – Sitting forward bend

paschimottanasana-for-blogPaschimottanasana
Sitting Forward Bend

Physically this posture is great for releasing back tension as it stretches the hamstrings and lower back muscles. It also stimulates the digestive and reproductive systems by massaging the abdominal area, thereby helping peristalsis. It also activates the kidneys, liver, pancreas and adrenal glands and it can help improve diabetes.

Emotionally it helps us by calming the nerves, releasing fear and amplifies courage. It also helps bring control over our desire-dominated senses. It’s also a very powerful asana for spiritual awakening…

Contraindications:
If you are suffering from Sciatica or a slipped disc it is advisable not to do this posture. During pregnancy or if you are suffering from any spinal, hip or knee problems please work gently. If you know you have short hamstrings please make sure you keep the spine extended and don’t reach further than is comfortable.

It is really important that when doing this posture that you hinge forward at the hips, stretching up and forward from the lower back area, not just bending forward at the waist. To help with this it may help to sit on a cushion to help tilt the pelvis forward slightly. Preparations to help with this posture are some hamstring stretches.

How to do this posture
1. Sit upright (on a cushion if necessary) with both legs stretched out in front. Place hands on the ground by your hips. Extend spine upwards towards ceiling. With each inhalation feel spine extend, exhale spine relax.

2. With your palms facing inwards, breathe in and raise your hands slowly to the heart level, lifting your sternum as you lift the hands to heart level. As the hands come to the heart visualise a soft light at the heart centre.

3. Rotate the palms to face forward, away from the body and as you exhale gently stretch forward from the base of the spine, extending the arms along your legs as far as is comfortable. You may need to bend your knees here. As the hands are in the furthermost position visualise a soft light flowing from the heart to the crown of the head and down the arms.

4. Breathing in again, turn the palms to face the sides of legs and begin to uncurl the spine from the base, drawing the hands along the sides of the legs and up to the heart level, raising the sternum once again but keeping the shoulders relaxed. As you uncurl the spine visualise the soft light flowing up the legs back to the heart.

5. Continue with the flowing movements, working with the breath for a few times, creating a soft slowing rhythm of movement and visualisation of light moving through the body, trying to extend the forward bend a little each time but working within the limits of your own body at all times.

6. For the final forward bend, once you have placed the hands at the furthermost point, extend the arms so that the palms are flat on the floor and your forehead lowers gently towards the legs. Relax in this position breathing gently. Then in your own time, uncurl gently to an upright sitting position, resting your hands on your legs for a few moments, enjoying the energy and stillness of the posture.

Top Tip:
The key intention of this posture is to replenish your energy by letting go of painful emotions. Literally translated this is ‘the west-facing posture’ and like the setting sun, it soothes and calms your mind and emotions. As you back stretches forward old habits patterns are released, losing their hold on you so that your natural intuitive senses can unfold. Experience the wonderful energy this posture brings.

Disocver more about Dru:
> www.druworldwide.com
(yoga holidays, yoga teacher training & local yoga workshops and classes)
> Online Yoga studio
> Online Meditation course
> Online Gita Course

How I discovered Dru Yoga…

dru-class-teacher-croppedI first discovered yoga in the mid-nineties. I was teaching at secondary school level at the time, and I was looking for a way of managing a stressful job and keeping flexible. I noticed my local leisure centre offered a yoga class and I joined up.

At the time I wasn’t aware of different yoga styles, but from what I recall it was a hatha style class, with the emphasis on holding various hatha poses for a period of time.  I had never tried yoga before and loved it – it offered me time out after a busy day’s teaching for myself to just be and quieten my busy mind.

Soon after starting yoga I began to re-evaluate my life and as a result left teaching. I loved the job in many ways, but the practice of yoga really brought home to me the effects that my teaching job was having on my health.  I entered into a series of jobs in heritage, moving around the country. I endeavored to keep my yoga up – using videos when I couldn’t find a class.  And attending classes where ever possible – over the years I have attended hatha, Iyengar, Yin and Kundalini classes.

I first came across Dru yoga in 2009 whilst surfing online. I remember being intrigued by its gentle graceful nature, flowing sequences and the ‘energy block releases’ unique to this style of yoga. I looked for a local teacher but unfortunately wasn’t able to find a regular local class in my area. I contacted the Dru Midlands office based in Wolverhampton and they encouraged me to try some workshops and even try the Teacher Training Taster day they had planned.  Having attended the taster and a workshop – as well as buying the DVD – I became hooked.

I completed the Dru Teacher Training course in 2012 and I loved every minute of it. Not only did the course satisfy my appetite to discover more about Dru, I learned effective techniques to apply in my everyday life. When it’s all feeling a bit hectic my favorite is to take some time out and stand in mountain pose, breathe and ground myself. Simple, yet very effective!   And the energy block releases have taught me the importance of releasing unresolved emotional energy.

Dru yoga has been a valuable addition to my life on many levels. It helps me manage the demands of daily life, keeps my energy levels up and also allows me the time and space to focus. I am now teaching Dru Yoga and I am constantly delighted to see how Dru yoga positively helps and empowers my students.

Susan Hardwick
Dru Yoga Teacher, Nottingham

Disocver more about Dru:
> www.druworldwide.com
(yoga holidays, yoga teacher training & local yoga workshops and classes)
> Online Yoga studio
> Online Meditation course
> Online Gita Course

February 2013 – Dru Meditation

mediation-for-blogGrounding breath
How often in our modern world do we feel scattered, unable to find clarity or certainly in our life? Perhaps there is nothing particularly traumatic or stressful in our immediate circumstances, we just feel unsettled and unsure of which direction to take. This, in itself, can create stress.

The grounding breath will help bring steadiness to your mind, giving you greater clarity and certainty. If you practice the grounding breath regularly, you may begin to find stresses of yesterday no longer hassling you today.

1. Sit comfortably, with your spine upright. If you are sitting in a chair, keep your legs parallel; feet flat on the floor or on a rolled up mat.

2. Close your eyes and for a few breaths, become very interested in your breath as it comes in and out of your body.

3. Follow the passage of your breath with your awareness, moving inwards down to your lungs and outwards back up and out. After you become comfortable with this moving flow of awareness, extend it right through your body:

4. As you breathe in, take your awareness all the way down through your body to the ground beneath you. And as you breathe out, bring your awareness back up through your body. Try not to change your breathing in any way, just allow your awareness to move up and down through your body  as your breath comes in and out.

At the end of the next in-breath, allow your awareness to rest on the ground for a moment before returning through the body.

5. Repeat this a few more times, until you feel a calm steadiness wash all over you.
Invite your awareness to rise through the body for the last time and become aware of your body in contact with your clothes in your sitting position, allow your breath to return to normal and begin to notice the sounds in the room.
When you have completed the grounding breath, sit for a few moments and notice how much calmer your mind and body feel. Imagine how you might feel if you practice this simple breathing exercise every day.

Remember, if you are feeling a bit scattered, ground yourself with your breath!

There’s so much more…
Our online Dru Meditation course makes meditation easy, even if your mind won’t stop!

www.druworldwide.com (yoga holidays in North Wales)
Online yoga studio
Online Meditation course
Online Gita Course