postures

Posture #10 – Standing Separate Leg Head to Knee

July 20, 2015 By Beverley Brown Leave a Comment

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 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

Bikram Yoga – what’s all the fuss about?

June 14, 2015 By Beverley Brown Leave a Comment

Here is an article adapted from one of my earliest that I wrote on Bikram Yoga when it was virtually unknown in Europe:

Bikram Yoga is reputed to be “THE most challenging, dynamic, effective, and hardworking yoga system” – a tall statement indeed – so how does it live up to this?

I must admit when I first started practicing Bikram Yoga many moons ago it was purely for vanity reasons – my body shaped up so quickly I thought I had found the perfect exercise. In those days that was all I was interested in I’m embarrassed to say. Although it appears to be more physically based, having practiced hatha yoga for over 40 years I must say the benefits are far more reaching.

So what makes Bikram Yoga so different?

Firstly, it is a scientifically designed system founded by one of the yoga world’s most famous gurus – Bikram Choudhury. Each 90 minute class consists of the same 26 postures designed to work out every single part of the body, both inside and out and much more. The pace is fairly fast compared to most other yoga classes and there is no meditation time. Bikram declares when you are truly concentrating on your practice, THAT in itself is the equivalent to a meditation – a moving, open eyed meditation. Certainly, you don’t have chance to think about anything else when you learn to be fully IN THE MOMENT.

Whilst the gyms and aerobic classes turn on the air conditioning Bikram teachers are doing the opposite – they are turning the heat up! There is method to this madness – warmed muscles are much less likely to suffer injury, toxins are released very quickly, the body rejuvenates, tones and shapes up at a much faster level. The challenge of working out in heat also trains the mind to detach from the environment which can be very useful in our daily lives. There are also many other benefits but the length of this article prevents me from giving too much detail.

Instruction of the postures is very exact by way of a continual dialogue and aims to motivate and correctly align the student preventing bad habits from occurring. It is this precision that I believe sets Bikram yoga apart from any other hatha yoga that I have practiced.

Repetition is the Mother of Success

You may have heard the saying “Repetition is the mother of success” and this is a perfect example. By hearing the same instructions class after class the mind starts to understand the postures and then the body begins to be able to perform them. As Bikram says, your body is capable of much more than your mind lets it do.

Progress can therefore be extremely fast and in my experience after a few classes even total beginners can look as if they have been practicing yoga for years. It is so rewarding to encourage people and see them surpass their own expectations in a relatively short period of time. There is no competition in class as everyone simply performs the postures to their own ability.

Another thing that makes Bikram Yoga unique is that it attracts people from all walks of life. From athletes to city workers, from spiritual adepts to the body conscious – everyone gets what they need out of their practice. Even a few confirmed couch potatoes have been converted!

Contrary to popular opinion, sport can actually wear out the body tissues but this can be counteracted by additionally practicing yoga as it actually rebuilds the body by encouraging new cell growth and is ideal for stretching out. It can also give a leading edge in competition sports with increased concentration, determination, as well as the necessary strength and flexibility. Removal of toxins and the thorough cleansing of the emotional and mental bodies helps to eliminates stress and provide clarity and peace of mind. For myself, after class the feeling of a clear body and well-being is second to none.

Bikram is very definite in his belief that the way to the spiritual is through the physical. Consequently every posture works the spine in some way and by the end of each class the spine has moved in every direction encouraging the free flow of Universal energy with which we are continually provided every moment of our lives. On a physical level this energy basically keeps us alive by feeding our energy centres known as chakras. These in turn direct the energy to the internal organs for their proper functioning via the endocrine glands. If the energy gets blocked along the way, ageing, stiffness, disease and illness result. Again this subject is enormous but for the purposes of this article it is sufficient to say that the free flow of this powerful energy keeps the body and mind healthy and helps prevent problems.

You may have guessed I love this subject and I have continued studying the body for many years and from a number of different angles. I am qualified in many energy based therapies including various types of massage but my first love is teaching yoga and how our consciousness has an immediate effect on the body.

Bevx

Why Bikram Yoga is so Effective on the Body

May 30, 2015 By Beverley Brown Leave a Comment

If you have ever taken a Bikram Yoga class anywhere in the world you will notice that the teacher seems to a have a problem with verbal diarrhoea! I had to laugh when a student (who is now an amazing teacher) likened it to a “rap” when he attended his first class with me! Yes I agree when you are not used to it it can seem a bit intrusive but after this post you may think a bit differently.

There is a reason for everything in Bikram Yoga – e.g. the heat, the order of postures, the timing and definitely the detail and that is probably why it is the most comprehensive series of postures that work every inch of you – inside and out – from bones to skin – from the fingers to the toes – to quote the Founder himself!

Every posture comes with a detailed set of instructions. Why is that so? Partly to ensure the correct timing (those last few seconds are the most effective) but also because we can get very “creative” in adapting postures to suit ourselves and thereby avoiding the whole point of the posture! I know I was guilty of this for years, like Eagle Pose for example, being told to suck in my stomach at the same time as twist myself into a pretzel was going a bit too far I thought! Come on Bikram – really??? Yes really!

Awkward Pose – the same thing – when your legs feel like jelly and then you have to make sure your stance is an exact “H” not even a slight hint of a “V” in there – oh PLEEASSSEE! (Don’t worry if you have never done Bikram Yoga before and you think I’m talking gobbeldy gook – come to class and all will be revealed!)

I found out many years later how incredible each line of the dialogue really is and that is why I decided to teach this yoga again. I took a break for a while and concentrated more on shifting the limitations of my mind / consciousness, and then when Bikram Yoga “came” to me again I was able to see everything with a fresh perspective and definitely new awareness and understanding of the postures. I was amazed that much of the information that I had learnt and the awarenesses that I had gained in later years from many, many other body/mind modalities (I was a workshop junkie!) was actually already included in this series of postures and I was inspired once again.

I truly believe the detail, the timing, the order and the precision of the postures is one of the biggest gifts of Bikram Yoga. I have taught this Yoga to many students over the years in various places around the world and I see first hand the difference that the Bikram detail (once applied) makes in anyone’s yoga practice and body and it is simply amazing.

Of course I understand if you have some bodily or physical challenges there may be much you cannot do and that is OK! Just do the postures to the best of your ability in that moment (and never forget that things can change in any moment too – never limit yourself with your thoughts). Concentrate on what you can do and do not judge yourself for what you can’t do right now and you will still get 100% benefit. That is why anyone can do Bikram Yoga.

Even if you have practiced for many years and are proficient in the postures, make the effort to “re-hear” the instruction and see for yourself how many “short cuts” you take in your practice – as I said – we can get very “creative”!

There are gems hidden in the detail I can assure you.

Bevx

Posture #10 – Standing Separate Leg Head to Knee

Standing Separate Leg Head to Knee Posture

Summary of the main points:

Summary of main benefits:

Bikram Yoga – what’s all the fuss about?

So what makes Bikram Yoga so different?

Repetition is the Mother of Success

Why Bikram Yoga is so Effective on the Body

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