Bikram Yoga Classes in Jersey

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Teaching Bikram’s again and loving it! Barefoot Bodeez Vinyasa classes also available

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Silhouette of a person doing Tree Pose in YogaHi there

It’s been some time but I have been setting up my Barefoot Bodeezart Etsy shop and it’s taken me a while! I now have 75 items in my shop ready as digital downloads which can be printed off as required.  Barefoot Bodeez is not just about yoga – it incorporates all of life and particularly positivity and creativity. I also have some cards and prints of my take on some Jersey icons available locally too.

So why am I teaching group classes of Bikram’s again? Well I am currently only covering classes when required at Carrefour at St Lawrence but it’s fired me up!  I absolutely love teaching Bikram Yoga because it is a challenging class and it encourages you to be more than you think you are and do more than you think you can do.  As my whole life has been about searching for more than the so-called “normal” way of life, Bikram’s has been a huge part of that – mainly because it assisted me in “waking up” to a lot more.  I never stop learning and more importantly applying what I learn.  For example, Bikram once told us “do the postures from the heart” –  a lofty statement I know but 100% effective!  I did not understand what he meant 20 years ago but I do now!  It’s the head that will mess with you but your heart will not.  I consistently experiment with my body and yoga practice (and much more) to try and understand everything I have learnt so far and I as a result I am stronger and more flexible than ever.  I say this only to encourage others as it is what I have changed on the inside that has made all the difference not the amount of my physical practice.  It’s never too late and you are never too old – hmmm I seem to remember that was a famous quote from Bikram himself!  I also find though that when that body starts to really move, energy shifts and it automatically brings in fresh new ideas – hence the manic “art attack!”  

I am also teaching Barefoot Bodeez yoga classes which are Vinyasa based, taking particular attention to alignment, breath and Presence.   There is no heat in these classes.  They are a great alternative if you are not a fan of Bikram Yoga.  You will find them at 9.45 am at Court E at the Jersey Squash and Racketball Club, St Clement’s.  You may check out Barefoot Bodeez website for more details if you’d like to.

Bevx

 

 

 

 

 

 

The Simply Divine Way to Create Your Ideal Body – new Ebook available on Amazon

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Image of The Simply Divine Way to Create Your Ideal Body Ebook Cover

Hi everyone

Well at last I decided to put my ebook on Amazon. I started writing it several years ago and as my awarenesses kept on coming, my book kept on changing! Having facilitated yoga and some very interesting body workshops in several countries around the world it has been proved to me many, many times that what a person thought about or expected their body to be has far more effect on it that anything from the “outer”. I have also experimented with my own body for many years and had some amazing revelations.

This book includes some of them and I hope to inspire anyone who has had disappointment when their exercise or diet intentions didn’t work out quite the way they had hoped!

There is another way!

By the way this book is not only about toning up etc – it is also how I turned my Bikram Yoga Class experience from “hard” to actually what I can honestly call “bliss”.

Yes it is possible – tried and tested or I wouldn’t write it!

Click here to buy from Amazon.co.uk – only (equivalent of )$2.99!

Click here to buy from Amazon.com – only$2.99!

I continue to learn about myself and my body in every yoga class I teach and practice. It’s an ongoing and never ending journey that I love. I hope it will inspire you to create your ideal body in a much easier and simpler way!

Namaste!

Posture #10 – Standing Separate Leg Head to Knee

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So now that we have mastered the Master Posture (the Triangle) and its “opening” abilities we will proceed to do the opposite and effect a compression posture.  It is this opening and then ,compressing that brings the body back into balance.  This posture is in fact a mix of the Balancing Stick and Rabbit posture.

Standing separate leg head to knee pose

Standing Separate Leg Head to Knee Posture

This posture looks simple enough – it is a very common posture that I personally used to practice many moons ago with my normal hatha yoga practice – isn’t it? Well, not quite!  In the Bikram series there is a “minor” adjustment which is making sure the forehead touches the knee ensuring that the internal organs get the proper compression.  In many other forms of yoga this posture is used more as a stretch as the head is allowed to go further down the leg.  That is still a great posture but has a different effect on the body.

To start, bring your arms up over the head and keeping your palms together cross the thumbs to keep them in place.   As usual, stretch up to the ceiling and keep your elbows locked.  The head stays glued in between the arms just like you do in Half Moon and other postures.  That is the great thing about Bikram Yoga –  the style of the postures is consistent and therefore once you get the hang of it, it all becomes second nature!

This time take a 3 foot step to the right so you end up with a slightly narrower stance than the last two postures.  Turning the right foot to the right, you twist the hips a few times as necessary to make sure the hips are “square on” and you are facing the side wall directly.  Make sure your heels are in the same line.  The back foot should be flat on the floor and turned to a 45 degree angle as this stimulates the kidneys.

Now the arms and head have to go down together so you need to exhale to do that.  With the chin tucked right down to the chest this will work on your thyroid and parathyroid glands i.e. your metabolism.  Where your eyes go your body goes so as the intention of this posture is to  compress your inner organs you need to look up at your stomach and place the forehead on the knee or even higher (if your really game) but definitely not below the knee.  Touching the forehead with straight legs can be a challenge for a lot of people so keep your leg straight as you go down and then you can bend the front knee or make a wider stance if necessary to enable that bit of ingenuity!  The pressure on the forehead is the main point of this posture and can be achieved even if you have to bend your front knee “big time” to do it so even first timers can get maximum 100% efficiency in the posture.   As with all yoga the point of the posture is what it is doing for your body whilst in the posture not the appearance of it even though that will improve as the body gets used to the positions you put it in!

Once you’ve got that forehead to the knee it’s time to start sliding your fingers forward away from the toes so that your elbows lock and the wrists are straight.  Then by pushing your hands against the floor you can try and get your knee locked with your “smiling happy face” as Bikram would say!  Exhale as you suck your stomach in.  Now this does not feel comfortable sometimes as the throat feels like it is choking but your breathing is “normal” meaning you don’t hold the breath.  Bring maximum weight on to the front leg and stick that hip up towards the ceiling as you will find this one likes to slip below the other one and you need to have both hips level so you get maximum compression.   The last adjustment is to lock the knee a couple of times very quickly before inhaling with full lungs and gently coming back up keeping your arms and head together.  Stop in the middle before rinsing and repeating on the other side.

To finish bring your arms down and bring the feet together – ahh bliss!

Summary of the main points:

  • Arms and head together with the palms glued together
  • Step 3 feet with the right foot
  • Keep the heels in the same line
  • Back foot should be flat on the floor i.e. even the heel and turned to a 45 degree angle
  • Twist your hips about 5 times until they are “square on” the side wall
  • Exhale and suck the stomach in
  • Place your forehead on the knee even if you have to bend the knee to get it there
  • Eyes open look up to the stomach to give greater compression
  • Lock your elbows, wrists straight as you slide the baby fingers away from the toes
  • Lift your front leg hip up to the ceiling to give the correct compression
  • Try and lock the front knee just before the end if not already locked

Summary of main benefits:

  • Marriage between the pancreas and kidneys, thyroid and pituitary glands
  • Extension of the oblongata and medulla – good for eyesight
  • Opening the throat and crown chakras – alleviates depression
  • Good for the digestive and endocrine systems, metabolism, body chemistry, immune system.
  • Compression of the pancreas, extension of the kidneys.
  • Slims and tightens abdomen, waist, hip, buttocks and upper thighs.
  • Tones arms when your arms are locked

See you next posture!

Bevx

Posture #9 – Triangle

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Bikram Yoga Triangle PoseSo now we get to the  Triangle Posture which is often known as the Master Posture in the Bikram Yoga Series.  This powerful posture works every muscle, joint, organ, tendon, ligament, and major gland of your body!  It is towards the end of the Standing Series and everything you have done up to now has prepared you for it.

It’s an “opening” posture – it’s going to open up the chest and of course the hips and other major joints.  I always think of it as a “heaven and earth” posture as your top half should be reaching for the stars while from the hips down you should be glued to the floor.

I always believe if you set your posture up before you start you will find a lot more strength and energy available to you and soon it will just feel “right”.  So here goes:

How to get the best out of the Triangle

This is a bigggg posture so you need to take a bigggg step to the right – at least 4 feet minimum while your arms raise over your head.  Now to balance that bring your arms down parallel to the floor.  This will open up the chest and give you more “puff” to hold the posture!  The stronger you can hold your arms the better or course and as always fingers and thumbs together and palms are down.  The added benefit to this is super toned arms as a result!

Focus in the mirror as this always gives you much more strength and before moving anything else open the hips up by pushing them forward and lean your upper body back (opens the chest).  From there turn your right foot all the way to the right.  Bikram always used to tell us to turn it “1/2 inch more” to make sure it is exactly parallel to the mirror or  wall  in front of you.  The heels should also be in one line as if you could draw a straight pencil line behind them.  These seemingly minute details will assist greatly with your alignment.  I’m a bit of a stickler for alignment as a sloppy set up completely messes with the integrity of the posture and is just plain uncomfortable for the student!  Once that “muscle memory” is there it will be easier from then on so it is really worth the work at the beginning.

Bending the knee is next (while your spine is straight) and trying to get the leg in that famous “upside down L shape” is the next challenge – again the posture will feel easier quicker if you can give attention to that.  The ankle and knee should be in line with each other to prevent any stress on the knee.  This is also where you try and keep those pesky hips down as they have a sneaky tendency to try and rise up at this point.

Keeping your hips forward and arms and body back so your chest is open and the spine is straight like a candle down the centre, inhale and as if a broom handle move both arms at the same time.  The right hand fingers should be placed between the big toe and second toe – the elbow being a the same level as the knee, taking care not to put any pressure or weight on the toes or the floor.  The weight should be on the bent leg instead.

Now it’s time for a bit of star gazing and eventually your chin will touch your shoulder.  At one time my chin was way off the shoulder – I could not understand how it would ever get there until one day it just did!  Sometimes the shifts can be very sudden so stay open to that possibility even if it seems a long way off today.

Taking a deep breath keep reaching for the moon and rolling the left hip forward push the other knee back with your elbow.   This ensures the joints are opening up and the alignment is kept.  Touch the toes!  The last part is a mini spine twist as you stretch up to the ceiling.

Ditto on the other side……

I know this posture sounds near on impossible but I have seen new students make incredibly fast progress if the set up is correct from the start.  Progress is made by “muscle memory” so may as well get that memory happening early on in the piece.   It truly amazes me every class and it is so rewarding to see.

Summary of the main points:

  • Step wide – at least 4 feet
  • Strong arms and open the chest as much as possible
  • Hips forward before turning the foot to the side
  • Try to keep the heels in one line and the foot turned “1/2 inch more” as detailed above
  • Bend the knee and aim for an upside down L shape
  • Take care that the knee is in line with the ankle
  • Try to move both arms at the same time as if they were a broom handle
  • Stretch up, stretch down – fingers between the big toe and second toe and the elbow in line with the knee
  • Try to keep the hips open and the bent knee back a little (without strain of course)
  • Touch the toes but with no weight on the toes or the floor
  • The spine twisting part at the end will ensure you reach for the stars!

The Benefits of Triangle pose

  • Works every muscle, organ, tendon, ligament, joint and major gland of the body – wow!
  • Strengthens and tones just about everything!
  • Opens up the chest
  • Great for posture
  • Tones the arms
  • Of course it works the spine – especially helpful for assisting with crooked spines and lumbago

Bevx

The Standing Series – Bikram Yoga

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The first part of class is the Standing Series and starts off with Pranayama Breathing – probably the most important “posture” of all.  Deep breathing will detox and revitalise the body in preparation for the practice of the following 25 postures.

The standing postures are designed to increase strength and flexibility and bring about a balance between the two.   If you are very flexible you may struggle more with the strength side of things and vice versa – great strength can compromise flexibility.   Strength can be seen as the masculine trait and flexibility can be seen as the feminine trait – whether you are male or female – the body is better off with a balance of both – go “Androgynous”!!!

The Balancing Series – i.e. Standing Head to Knee, Standing Bow Pulling Pose and Balancing Stick are all great postures to train the mind and body to work together and bring about that balance – a balance in the body created by a balance of the body and mind.

Each posture is specifically placed in an order to work the body systematically. For example an “opening posture” such as Triangle (sometimes known as the “Master Posture of the Series”) is followed by a compression posture – Standing Separate Leg Stretching – followed by another opener – Tree and so it goes on.  There’s a reason for everything.

At the end of the Standing Series there is a lovely 2 minute Savasana which I can guarantee will be well earnt and feels simply amazing!

Enjoy!

Beverley

 

 

What’s in a Bikram Yoga Class?

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A Bikram Yoga class is quite a different experience from what a lot of people may expect from a yoga class and there are reasons for this of course.  There’s no OMMING, no chanting, no time for meditation and definitely no navel gazing!

Instead the comparatively fast paced 90 minute class concentrates on working every bone, limb, organ, muscle, ligament, fibre and even cell of your body – inside and out – bones to skin and fingers to toes!  It is very physical and it therefore demands concentration, determination and focus of the mind.  It is when the mind and body are working together instead of two separate entities that the magic can begin!

26 Postures to include 2 Breathing ones

There are 26 postures that except for a few are performed twice in the same order each time.  They therefore systematically and synergistically work each part of the body to bring maximum function to all the internal organs, blood vessels, ligaments, muscles – you name it – nothing gets left out!

Bikram Choudhury doing Head to Knee with Stretching PoseYoga rebuilds the body from the inside out and with Bikram Yoga the postures are performed in a heated room to speed up this process.  Waste products and toxins of all the glands and organs of the body are flushed away and old cells are sloughed off quicker as the body is cleansed at a cellular level.

Beginner’s Class – challenging but not advanced

The postures are challenging but not advanced in any way – the 90 minute class is actually the Beginner’s Class and everyone practices the postures to the best of their ability.  Everyone’s body is different and some postures that seem easy for some will be more challenging for others and vice versa.  Each person will have their own goal and accomplishment and that is all that matters.  The standing postures train the mind, and encourage a balance of both strength and flexibility.  The floor postures work the insides of the body – and ensures correct functioning of the organs and glands.  When the insides are working efficiently the outside can take shape.

 After class – bliss!

I have to say there is nothing quite like it on the planet and the feeling after class is second to none. No matter how hard your day was or how stressed you felt before you went to class – guaranteed it’s all forgotten as you float out of class!

Bevx

Posture # 8 – Standing Separate Leg Stretching Pose

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Up to Number 8 already?  Here goes…

I LOVE, LOVE, LOVE this posture – I find it very relaxing hanging upside down and feeling the insides of my legs toning as I do it!  Of course you don’t just hang there for the whole posture – this is Bikram Yoga after all! Here is the process:

Preparation for Standing Separate Leg Stretching Pose

From the feet together position bring the arms up over the head and take a big step to the right with your right leg – at least 4 feet.  The wider you go the easier it is and it will tone up those inner thighs a treat while you’re at it!  The feet should be pigeon-toed unless you have sciatica when it is best for them to face straight ahead.  Correct alignment always helps with the posture so make sure your heels are in one line – as if you could draw a straight pencil line behind them.  I know it sounds a bit fussy but it truly is worth it as you will improve much faster in the postures if you take care of the details.  At the same time bring your arms down so they are parallel to the floor.  Nothing floppy about those arms – you need them tight and firm keeping your fingers and thumbs together.

Going down….

Suck the stomach in (makes you so much stronger, gives you great tone and feels fab too) and slowly bend down from the lower spine towards the floor.  Now the head stays up, with the chin forward so you can see yourself in the mirror for as long as possible.  The knees should be locked (it is Bikram Yoga after all!).  Grab your heels with the usual Bikram grip –  meaning thumbs and fingers together – no air holes!  If you can’t reach the heels grab the outsides of the feet.

Now we get to the Bikram technique – not just hanging there but using your arm and back muscles to pull on the heels as hard as possible to stretch your body down further to the floor.  Keep the knees locked throughout the posture and roll the body weight onto the toes.  The aim is to touch your forehead to the floor.  Of course you may be quite a way off so in that case you should widen your feet as much as possible which will automatically bring the head down lower.

This is not a passive posture so once you are in position you keep pulling continuously, eventually the spine will straighten from the coccyx to the neck and your forehead (not the top of the head) will touch the floor between the feet. Simples! ( I jest!)

This posture will first stretch the legs, then the hips, then the lower spine and eventually the whole spine will get a workout and you should feel a stretch from the coccyx to the toes, and coccyx to the forehead.  

If your head is nowhere near the floor in the first set, make your stance wider for the second set.  If you are pretty flexible and your head touches the floor – bring the legs in a bit to make it more of a challenge – if you like that sort of thing of course!

If your legs are locked you can even try bringing your forearms in a bit so they touch the calf muscles.  This will really give you great arms too!

Just a quick tip that helped me – I used to struggle and strain in this posture until one teacher told me to just RELAX into it first and let the weight of my head pull me down and then “give it some welly” once in that position by using the arm and back muscles to pull the body down lower to stretch the spine more.

Summary of the main points of Standing Separate Leg Stretching Pose:

  •  Step to the side as wide as you can
  • Keep the knees locked throughout the posture
  • Keep the head up, chin forward and look in the mirror as long as possible
  • Suck the stomach in to the spine
  • Grab the feet as instructed – you need the leverage
  • Don’t just hang there – pull on the heels to stretch the spine more
  • Aim for forehead to the floor in between the feet
  • Roll the weight on to the toes
  • Once more advanced and with locked knees bring the forearms back so they touch the calves

The benefits of  Standing Separate Leg Stretching Pose:

  • Tones the legs and hips – especially the often fleshy inner thighs!
  • Tones the arm and back muscles – great definition!
  • Brings blood to the head and face
  • Pulled in stomach will ensure all the organs are in place

Enjoy

Beverley x

Why does Bikram Yoga use heat?

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Bikram Yoga is practiced in a hot room for a number of reasons – too numerous to detail in this post – however I can at least explain a few.  Of course one obvious reason is that the heat allows the body to feel more flexible and therefore can help the student to get into the postures,  reducing the chance of injury.   However that doesn’t mean you should abandon all awareness of what your body can do today – mind/body connection AND awareness should be paramount!  Some days you may be more flexible than others – and that’s OK!  It’s all part of a fascinating process!

The heat also serves as a detox  – not only a physical detox as you will sweat but it also provides a mental and emotional detox too.  For a beginner it encourages the practice of controlling the mind as of course it will feel a bit different if you have never worked out in heat before.

Remember however, whatever you put your focus on will increase so it is prudent to concentrate more on you than the heat.  By focussing on the heat you will give it more power and you don’t want to give your power away to something outside of yourself!  You have a far greater inner power which is waiting to serve you  – all it needs is your acknowledgement and your attention.

The “outer” is nothing compared to the “inner” so if you feel the heat – don’t get out of the kitchen / or yoga class! – just focus on your heart and BREATHE – that is where the power is to overcome what you think is bigger than you.  By doing that, it keeps you calm and you realise that the heat is not a problem at all.

After a few classes you will begin to love it – or even better you won’t even notice it at all, as all your attention will be on the wonderful you!

The Benefits of Heat in a Bikram Yoga Class:

  • Allows the body to get deeper into the postures
  • Physical detox when sweating
  • Emotional and mental detox as the control of the mind is increased
  • Allows you to prove your inner power
  • Melts and moulds stiff and brittle fascia in the body keeping the organs working well
  • Can help to mould your body into it’s lovely new shape!
  • and more….

Bevxx

 

Posture #7 – Balancing Stick Pose

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Balancing Stick PostureHere is the next in the series of Posture Tips – the powerful Balancing Stick Pose!

(10 seconds in this posture is reputedly to be the equivalent to 10 minutes on a treadmill – I know which I prefer!)

The last of the “three” balancing postures is a doozy!  This posture is only held for 10 seconds but can be a great workout for the whole of the body.  As with all Bikram postures I believe preparation and alignment is key to not only getting the best out of a posture but also making it more enjoyable.  Nothing feels great if you are just trying to hang in there and the body is all twisted so prepare first and you’ll find it really helps.  It’ll tone you up much more too!

This one takes your determination and focus as you are not really in a natural position for the body – standing on one leg and trying to keep the body and arms parallel to the floor is not something the body is accustomed to!  But it can be done!

Preparation for Balancing Stick Pose

Start as normal with your feet together and raise the arms up – hands just like in Half Moon Pose i.e. place the palms together right to the wrist, interlock the fingers and release the index finger and cross the thumbs.  This makes the body know you mean business!   Just like most the postures keep the head glued in between the arms and don’t let the two body parts separate.  Most beginners will try and keep their head up to see where they are going but when the head and arms are separated the energy is dissipated and you won’t feel as strong.  Keep the chin up so you can breathe and bring the body back a couple of inches – this will again open up the chest allowing you to have more puff for the posture!

As you inhale, take a big step forward on the right foot and then ensure both knees are locked.  I find if I point my left toes too it really allows the leg to be straight – both legs locked to begin with gives you a lot of “oomph” to do this posture.

Let’s go – 10 seconds only!

Then in one piece the whole body pivots like a see saw and then comes to a balance in the middle.  I often say to my students – imagine you are like a steel bar with no bends in the middle – that’s how much you need to keep straight so you don’t end up like the “broken umbrella” as Bikram so eloquently puts it!  Broken umbrellas – weak, steel bars – strong!  Imagine yourself in a T – parallel to the floor – you can feel it when you have it.

Keep those legs locked and toes pointed and you’re sorted!  The other challenging part is keeping the arms upright – mine tend to try and dive bomb a bit and your arms will pull you down if you let them.  So again it’s just practice to keep lifting them so they stay parallel to the floor.

While you are in this posture there is no let up – try to continuously stretch forward and backward as if someone is pulling your foot and another is pulling your arms – like a good ol’ tug-o-war! One  of Bikram’s favourite words for the arm part is “as if the scapula is coming out of the body”!  Body down  – leg up – every muscle contracted!

You will need to look forward but keep the head down securely cradled in between those lovely strong, locked arms!  Where your eyes go your body will follow – you want to go forward so look forward!

Once you start to improve on this posture after lots of practice you can start to fine tune – like rolling the hip of the airborne leg down a bit to ensure your hips are parallel to the floor.  Then you can gauge whether your legs or arms need to be higher or lower but all this comes in time and when you are ready to make some improvements.

At last the 10 seconds are over, inhale and come back to centre.  Rinse and repeat on the other side and then give the second set all your muster!  I feel worked out just by writing this!

Summary of the Main Points of Balancing Stick Pose

  • Keep the arms strong by locking them and glueing the palms together
  • Head is glued in between the arms throughout the posture
  • Body is back a little – open the chest to allow you to inhale properly
  • Keep the chin away from the chest so you can breathe
  • Pivot the whole of the body in one piece – don’t separate at the waist!
  • Eyes forward – look forward
  • Keep every muscle contracted for the whole posture, stretching forward and pointing toes
  • Aim to keep the arms and legs locked
  • Pull in the tummy – that will give you a lot of core strength to hold this posture more easily

The Benefits of Balancing Stick Pose

  • Opens up the chest and works the heart
  • Develops determination, focus and concentration
  • Increases body strength like nothing else!
  • Tones up every part of the body and it only takes 10 seconds – love it!

Next up is Standing Separate Leg Stretching – my favourite “feel good” posture!

Speak soon…

Beverley x

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Posture # 6 Standing Bow Pulling Pose

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Bikram Choudhury doing Standing Bow Pulling Pose

Aah – a personal favourite!  Why?  Because I love the challenge of it!  Even after many years of practice I have to give this one my all! It is actually the posture that I used to get nervous about  –  mainly because I would get mad at myself if I couldn’t hold it.   As often is the case, I made peace with the posture and now I love it!

Thank goodness, I no longer get cross with myself if I have to come out or even if I fall out – I simply get back in and use the time I have.  Funnily enough, once you take the pressure off yourself of trying to hold it you usually can!  The first set is held for 1 minute and the second just 30 seconds.

Here is how it goes.  A summary is repeated at the bottom if you prefer.

Preparation for Standing Bow Pulling Pose

As this is the second in the group of 3 balancing postures, as usual you start with your feet facing straight forward and bring your right hand out, palm facing up. Thumbs and fingers together as Bikram says “as if you are holding money in your hand” and you don’t want to drop it!  Then you bend your right knee and grab the foot which is now behind you with your right hand from the inside at the ankle.  This may feel strange as usually this posture is practised by holding from the outside of the foot but with the Bikram method it is slightly different.  Make sure you have that nice tight grip and that you don’t lose it.  Then to stabilise yourself, the left arm goes up very close to the head.  Again fingers and thumbs together so your hand is kind of like a paddle and  your arm is locked and strong.

Focus and final preparation for Standing Bow Pulling Pose!

Now it’s time to get your focus by gazing at your standing knee  which as usual should be locked throughout the posture so you have that “concrete lamppost in place” true Bikram style!  Concentrate on that and it will give you a lot of strength.  Make sure your knees are together at the start and the hips will automatically be square on the mirror.  This will avoid doing the “surfing stance” which brings the body out of kilter before you start!

As you inhale, charge the body forward towards the mirror as if you are trying to touch it with your fingertips, and at the same time, kick your right leg back and up towards the ceiling.  You bring the body down from the lower spine until the chest and abdomen are parallel to the floor.  This is possible as you are constantly stretching your left arm towards the mirror and this will lead your body down.

As a beginner you may have a tendency to just try and “hang in there” for the duration of the posture (counting down the seconds no doubt) but as in all Bikram postures by being proactive with the instruction you will find it will make each posture easier not harder as you may think!  Every little detail helps to create more strength and eventually more ease.  In the old days there were some little details I would try and get away with not doing, only to find when I did make the effort to listen more and do what was in the dialogue that the posture became soooo much easier!  I was surprised but I have since found that to be true on all the postures now – it’s like one day there is an “aha moment” and your body just starts to get that feeling of “oooohhh – that’s what its meant to feel like!”   I have heard this from other students too so I know that this is quite a common occurrence.

So in the case of Standing Bow Pulling Pose it requires you to continuously kick your leg back and up as hard as possible and eventually your foot will be visible above your head “like a red indian feather sticking up!”  If it seems like you’ll never see that foot in the mirror – don’t despair just try moving the foot away from the buttocks first and then kick up. As usual there is always more to aim for (what’s new?) if you’re game and that is to get both feet in one line down the centre.

Keep on kicking back so eventually you can’t see your right shoulder in the mirror as it is behind the left shoulder and therefore invisible in the mirror.   Keep on stretching your left fingers towards the mirror and you will find you gain so much more poise and strength to enable you to hold longer.  The dialogue then says to try to touch your shoulder to your chin.  Now it doesn’t say try to touch your chin to your shoulder – why? Because if you move the direction of your head you will lose the balance and alignment.  The head should stay straight as “where your eyes go the body follows” and you will also lose your focus if you turn your head.  So you keep your head facing straight and bring the body parts in towards the centre.  The dialogue will keep you on track every time!  Eventually both shoulders will be in one line.

Kicking and stretching should be 50/50 – that ensures your balance and if your standing leg is locked too – those three things – as Bikram famously used to tell us ” You can balance there for EVVVEEEERR!”  I think that could be a tall order but you get the idea!  The rest of the posture is continually keeping the standing leg locked, stretching forward and kicking up until finally the 60 seconds is up – phew!   Then you have the pleasure of doing it all over again on the other side.

The second set of 30 seconds will feel like a doddle now !  Actually joking apart I usually see that the second set seems be so much easier for everyone and this is possibly due to mind over matter again – the extra seconds can play on the mind and you can put too much pressure on yourself.  If you’re the over achiever type of person it may be best to think “who cares?” and just go for it with a light hearted attitude – “bank” the seconds you hold the posture and ignore the rest.  If you come out or fall out don’t judge yourself (judgment does not help your body one iota), just use the time to go in again and practice.  Those three, four, seven, fifteen seconds will eventually merge into being able to hold for the whole time without the breaks if that is your aim of course!

Summary of the main points of Standing  Bow Pulling Pose:

  • Keep thumbs and fingers together with palm up to grab the foot from the inside at the ankle and hold that strong grip
  • Standing leg should have a locked knee and act as that “concrete lamppost”
  • At the start the other arm should be strong and upright very close to the head
  • Both knees together at the start facing the mirror to avoid the “surfing stance”
  • Inhale and charge the body forward until the chest and abdomen are parallel to the floor
  • Keep stretching the stabilising arm forward as if trying to touch the fingertips to the mirror
  • Keep the head straight and touch your shoulder to your chin (not the other way round!)
  • Continually keep kicking up and back with the leg until eventually you can see the foot raise up behind the head (this could take time – no worries!)
  • All three – stretching forward, kicking up and standing leg locked will enable you to keep the balance!

The main benefits of Standing Bow Pulling Pose:

  • Increases both strength and flexibility
  • Tones the legs and arms, lifts the buttocks
  • Develops concentration, focus and determination
  • Shunts blood from one side of the body to the other allowing it to equalize again when standing still in Savasana
  • Acts as an internal massage
  • Flushes blood to the face giving it a glow
  • Relieves back pain as it brings flexibility and strength to the lower spine
  • Works out most of the body’s muscles
  • Opens up the chest and increases lung capacity
  • Great for pregnant women
  • Flushes out the kidneys to eliminate toxins
  • Helps correct high blood pressure
  • Good for tennis elbow and frozen shoulder
  • Improves flexibility of the sciatic nerve
  • Strengthens and firms the abdominal wall, upper thighs, upper arms, hips and buttocks – great all over workout!

Well as usual I’ve gone on a bit!  Just take the bits you need!

Bev x

 

 

 

 

 

 

 

 

 

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