Iyengar fabulous

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I started an Iyengar class last night that I'll be attending for at least seven weeks.  Boy was it awesome!!!  The teacher taught at a local yoga festival I attended and I was sure to catch her class, as I've been curious about her for some time now.  

I was greatly inspired by her class at the yoga festival and found that she had a series starting yesterday.  The class was well attended - it's her level1/level2 iyengar class (as opposed to her foundations yoga class).  I have done some Iyengar in the past in NYC at the beautiful center there and loved it.  So much yoga, so little time!

Anyway yesterday we did a lot of work on extending the upper thigh bones out of the pelvis.  Also a great and difficult downdog to chatturunga move repeated a few times.  My chatturunga hold is measly.  My form is good but my stamina is lacking.  I don't practice enough sun salutations!  The series culminated in full arm balance (handstand) which she helped me get up into and I balanced off the wall (awesome!)

It was a great wonderful amazing class.  She's a strong and challenging teacher with a firm voice that demands compliance.  What I miss from iyengar is a real emphasis on subtle opening in small parts of the body.  I was able to modify everything for pregnancy with relatively little change from the rest of the class.  I have a feeling I'm going to learn a lot from practicing with her pregnant as far as how to modify.  Sure I know the Bikram pregnancy modifications but that only covers the Bikram class.  I know the basic tenants but there were things I learned last night.

My sanskrit is a little rusty so I'll just call the pose separate leg drape over front leg, hips rotated - I learned that pregnant or menstruating you don't have the heels in one line so as to leave more room (less pressure) on the pelvic area.

I had a total blast.  I'll be teaching Bikram tonight.  I practiced some in the last week but am also making sure I get my swimming in.  

Take care yogis and yoginis!

Moving through the first trimester - introducing pregnancy modifications

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I started to incorporate the pregnancy modifications and it's been wonderful.  I had a sonogram and I am over 11 weeks along so it's been the perfect time to start adding them in.  I've felt a little weird in the belly down stuff for a while so it's nice to have a set of postures I know I can do without hitting contraindicated things.  This allows me to do class at 100% of my ability, rather than dropping off here and there working at 50% or less in a pose that I know will eventually be contraindicated.

One thing about the pregnancy series that I miss is the hormone flushing effects of standing separate leg forehead to knee and rabbit.  Instead, I do down dog.  Good for the upper body strength, but not so good for pressure to the pituitary gland.

I will have to post more on this subject, but I'm happy in the hot room, sharing the news in my studio, and feeling very healthy otherwise.  I even ate KALE last night.  I normally like kale and leafy greens but in my first trimester it's been difficult to keep up my veggie intake.  Without nausea to blame, I feel it's important to give it the old college try, so that's what I'm doing.  By the way, we added bacon to the kale.  That's how you make anything palatable apparently!

Teaching has been great recently - and I just got my bikram certificate finally after paying off the last $3500. My hubby gave me a nice gift certificate to get it framed.

The wonders of practicing Bikram while pregnant

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Aaaaah.... finally.  After a difficult week last week of practice - first trimester meets jet lag meets a cold meets triangle...  I was able to do 90% of class yesterday and was also able to teach a fun and energetic class afterwards.  I feel amazing today.  Not drunk with pregnancy hormones - but darn near normal!!!!

Class last night I had very few expectations.  I had emailed Diane Ducharme earlier to ask about how my practice seemed to be falling apart last week and she said to skip practicing for my first trimester!  I am not really taking that advice because of how good I feel when I practice - it affects me positively better than any other exercise.  Her message had a wonderful impact on my mind going into the studio - like it was all icing on the cake - whatever I could manage to do.  (Managing expectations.)

The first set of pranayama is so hard.  It takes a lot of discipline not to breathe extra - to last the entire six counts.  But by the second set my body is able to open up and breathe.  It's wonderful.

Warm up yesterday was pretty good - put it this way, I was not struggling to keep my hands in the grip in half moon.  That when you know you're in for it.  I can usually do an abnormally deep backbend - I mean I can get a foot or two away from the floor.  Yesterday as I went back slowly I felt a tug in the uterus area and backed off.  I will see... but it may be the end of my super deep back bending for a while.

I was able to do some kicking out in standing head to knee and standing bow was good on my right leg both sets... left leg I was struggling.  By balancing stick I was starting to get short of breath but I managed to do most of it and catch my breath at separate leg stretching.  Made it through all four sides of triangle (barely) and skipped a set of sep. leg forehead to knee (which is an abdominal compression pose and I don't want to be doing it "hard" anyway.)  I was not dead by tree and was able to do tree and toe - first time in a while.

The spine strengthening series I'm taking really easy now.  I started to go up "like normal" for cobra and felt the tug in my uterus again and slowed way down, using a bit more of my arm strength to get up into it and hold it.  Locust I'm using my forearms right under my hips to relieve pressure in my abdomen and am not lifting high, just focusing on tightening the leg.  Full locust I'm not lifting up high and floor bow I'm not doing much more than getting the grip.  I don't want to create any undue pressure down there.

Beyond that, I felt the tugging in camel so I backed off it a bit and rabbit I'm not really walking the knees to the forehead at all.  I was mostly just so pleased to be able to do class yesterday.  I feel amazing today.

I need to drink about twice as much water as usual after class, and also between practicing and teaching I had an Ultima electrolyte mix and an apple.  Was able to teach a strong and energetic class.  This morning it was the MOST. IMPORTANT. THING. that I got scrambled eggs.  :)

A** on a platter

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First trimester plus jet lag plus triangle = complete collapse.

I had a brutal practice yesterday.  Though I entered and left the room with a smile on my face.  This pic is of a thorn flower, because practicing yesterday was a thorn in my side.

I took a week off to go on vacation (which was booked before we got the positive pregnancy test.)  We had a wonderful time.  It was like a honeymoon, only four years delayed.  I managed to stay away from nausea and have a good time.  The travel there and back was tough - especially dealing with the six hour time difference.

I had a pretty good idea that yesterday would be difficult.  Just walking into the hot room felt uncomfortable.  Bad sign.  In pranayama, I was dripping sweat and struggling a bit.  By the end of the warm up, I knew it was not to be a great class.

I did not kick out in standing head to knee, but still, by the second set of standing bow, I was kneeling about every other set.  I felt waves of nausea and lightheadedness when I tried to stand up for tree/toe stand so I just went into savasana.  I noticed I was pretty clenched - uncomfortable... even my face showed it I'm sure.  It's tough as a teacher to be sitting out so much of class.  I don't have a baby bump and only the teachers know I'm pregnant so it's a real ego check to practice appropriately and take care of myself.

The spine strengthening series is difficult for me to begin with as my breasts are sore.  Last night I was barely picking myself up a few inches.  Bow pose was a joke.  By fixed firm I couldn't believe how badly I was feeling and felt the need to leave the room and get some electrolytes to mix with my water (I use Ultima).

I completed most of the rest of class... first set of camel was a no go, but I did do the second set.  I did the super beginner modification of rabbit (hands on the floor).  Seperate leg head to knee with stretching happened at about 50% of my normal effort and strength as did spine twist, and I did some exhales on the floor (supine) as people did kapalabhati breathing.

I was toast.  I was dripping sweat.  It was amazing.  I got home and had to have OJ mixed with water and I rested on the couch.

So... I'm looking forward to getting my practice back little by little.  I know the jet lag and return to work were complicating factors.  And, when you take time off you always pay for it!

I'm............ PREGNANT!!!!!!!!!

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Hilariously enough... I'm not going "facebook-public" with this news.  So if I do happen to know you, email me, let's celebrate, but please don't mention anything on Facebook yet!  Most of my friends and family don't read my blog, and I wanted to sort of explain what's been going on with me recently, and how it's been affecting my life and yoga practice.

So we did start trying in July, and things have been incredibly rocky all the way through until about a week ago.  My body was not exactly acting according to my plans, and it was making me kind of crazy.  I had an incredibly difficult time accepting what was going on.  I hardly had the energy to practice consistently and did not have the positivity I always try to connect with when I write.  Thus... blog silence for the most part.  Though I believe people like to read the truth, I also believe that if you're going to put things out there in the universe, err on the side of being positive.  If you don't have something positive to say, maybe it's best to hang back.

I struggled with exercise, turned to food, and slipped a bit into a bare minimum style of living, where getting through the day and getting home seemed like an incredible triumph.

So a week ago today I took a pregnancy test and it was positive!!!  I'm ecstatic.  I know it's quite early on in the process but my policy has been to tell many people I'm close to in my daily life.  First of all I have absolutely no poker face and second of all if something does happen I would want all the support I can get.

So now begins the joys and challenges of practicing Bikram while pregnant, and just, in general, living while pregnant!  I already find it challenging to be in the hot room and notice that because of the increased blood in my system, the increased demands on the heart of pumping said blood, that I get to that heart-slamming place a lot faster than I used to.

I have made a policy for a while of staying out of the front row and kind of minding my own business in the back of the room so as to keep from getting my ego involved in my practice.  It's medicine, and it doesn't matter what the poses look like, it's what's right for you on any given day.  Blank slate.  What does this mean for my practice so far?  Sometimes I have to spend a little time in standing bow set up just literally catching my breath.  Kicking out in head to knee is optional though I've been doing it (hence the need to catch my breath in standing bow.)  The spine strengthening series all I can say is OW OW OW OW!  When I'm on my belly.  Locust pose I've stopped smashing my breasts with my arms which means I can't get my hands together.

Everything else is still normal.

Teaching... wow.  This is where I feel it.  I get out of breath and sometimes have to stop talking to catch my breath.

The physiological effects of pregnancy are so fascinating to me.  It's like I'm my own science experiment for the next eight months or so.  I'm looking forward to blogging about it.  I do intend to keep this blog as a yoga blog and I don't intend to turn it into a baby blog or anything.  I'm not a big fan of kid blogs because I think it violates the privacy of the child.  Who wants to know that mom posted pics of you in the bath when you were little??? Really???

In general I'm grateful for this gift, this experience, and the strength I needed to get through a challenging time. I couldn't have asked for a more positive and awesome conclusion to that chapter and I'm excited for the new story that's just beginning.  Namaste all friends.

Morning Viniyoga Therapy for Hips

I've been doing this great yoga therapy sequence in the mornings.  It's from Gary Kraftsow's Yoga Therapy for Hips, Lower back and Sacrum.  It's such a great way to wake up.

I go right into the other room where my mat is set up alongside a portable DVD player.  The room is nice and big with a high ceilings featuring a pair of skylights and tons of windows with a view onto the green side of our house including the garden. 

The series begins supine (on the back) and works in the viniyoga style - which is gentle targeted movements that are timed with the breath.  Most poses have two phases - moving in with the inhale and coming out with the exhale.  This is so different from your typical yoga approach - get into an asana and stay for a while, calm breath.

The purpose of the 30 minute hip therapy routine is to stimulate circulation around the hips by working the distinct muscle groups of the hips in rounds of poses.  I have been practicing this series to work my own hip issues.  My left leg is currently .25 inches longer than my right and with the help of Bikram and a chiropractor, I've made progress.  Great progress... but have still had this nagging pinching sensation on the left medial illium area.

This yoga therapy sequence is healing me!  Not only that, but it's helping me be able to hike - an activity that I've been unable to do for a few years.  I'm also learning it from the inside out because I want to teach it.  It's not like in my corporate yoga work I can do targeted yoga therapy for individuals.  There's no time or money for that.  But in these worksite group settings, I'm dealing with inflexible, stressed people in office clothes.  So I need to find adaptable poses that aren't too challenging and are close to the floor.

Taking sessions with Gary at a YJ conference was mind blowing to me.  Sure, you look at people doing viniyoga and the yoga perfectionist mentality scoffs.  Knees bent in warrior two?  Spending a half hour on the floor doing yoga in the morning?  Really?  But the work you do is safe and balanced enough to get deep into the body and heal it through gentle breath-centric movement that increases circulation, keeping what's working working and allowing some easing of tension in other muscle groups.

Anyway, there's this great lunge series I thought I'd share with you.  

Stand on the knees, knees hip width apart.

Bring the left foot forward, creating a 90 degree angle with the left leg (left foot under the left knee), both hands on the left knee.

Inhale as you lunge forward, and gently lift the chest.

Exhale and come back out.

Repeat twice.

It's easy, in this part, to really lunge forward and feel the right hip stretch.  However what I've learned is that if I don't max out the lunge (which seems to stretch the surface muscles of the hip) and really focus on the chest lift away from the pelvis, you stretch much more deeply into the psoas and hip.  Deeper connecting muscles.  It feels A-MAZ-ING!!

On the third lunge "in" instead of coming out on exhale you stay for a couple breaths, adding in an arm movement.

Exhale drop right arm to the side.

Inhale lift the right arm to stretch deep into the psoas.  If you start to get the nuance of how to stretch deeper into the hip connectors, this arm reach can augment the stretch.

Exhale arm back to the side, repeat twice.

Come out of the lunge, repeat this series on the other side.  So you can work this so intensely and deep that you're shaking at the end of the pose.  However it's safe for uninjured beginners.  They don't quite get the nuance and the set up is a little challenging to their stability, but they will certainly be able to work to the point of feeling something great.

I love it.

With regards to Bikram, every time I'm on the mat right now is really tough.  I'm starting the journey of conception and basically it's toying with my emotions a lot, which for me, just makes my Bikram practice so hard.  I don't feel I have the fortitude of spirit to even get on the mat a lot, and last week I gave myself the week off - I didn't push myself to practice.  I don't feel awesome though - it definitely helps me when I do practice.  So my goal this week is to hit the mat four times between today and Sunday.  Here's hoping!

Still kickin

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I'm still makin' it through over here... Have had some medical issues that put me into a place where I was struggling with reality.  Some things I've tried are keeping up with my yoga and exercise (to the best of my ability), doing some EFT with a professional, dropping therapy for a while (why force things?) and just trying to relax and appreciate the good things in my life like my hubby.

I'm not in any serious trouble or anything just wishing for things to happen faster than they are.  That may give you some clues!

Hope everyone is out there taking great care of themselves and being kind in the mind.