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Posture #5 – Standing Head to Knee Pose

April 21, 2015 By Beverley Brown Leave a Comment

Well as promised here are the tips to assist with Standing Head to Knee Pose.

For me, this posture is the first one of the major balancing postures – I feel it is part of a “group” together with the Standing Bow Pulling Pose and Balancing Stick. These three postures will work you out physically but really allow and in fact demand from you an increase in concentration, focus and determination of the mind. I really enjoy them actually as I like the challenge!

For beginners, this is likely to be the first posture where you really get to realise how important it is to lock the knee. I have been told several ways to think about the locking of the knee – one was to “suck” the muscle to the thigh bone and pull up the knee cap. After a number of classes you begin to experience “muscle memory” and it will get to feel more like a normal action than it is when you first try it! It will become second nature – eventually, I promise!

In order to write this post I have gone back to my original posture clinic notes and I came across this tip and for some, this may help. Instead of concentrating on tensing and tightening the leg muscles, you may like to relax and bow the leg back instead. I had completely forgotten about this until I read it this week!

I am a strong believer if you relax into the postures first instead of resisting them (and even trying too hard) you will greatly improve not only your yoga but it does wonders for your whole well-being too. This is a part of big subject and something that I have been looking into over many years but it is interesting when I found this note as basically it is saying the same thing! So if a locked knee is not yet your speciality you may like to change the focus and relax and bow the leg instead!

Kicking the leg out

When you start this posture you shift your weight slightly to the left leg and lift up the right foot. You will need to interlace the fingers right to the webbing and ensure your thumbs are crossed underneath the foot so you get a good grip and able to keep it throughout the posture! If you pull your stomach in as you do this, you will be stronger and it will also help your spine as it prevents backache. The correct position to hold the foot is three inches below the toes.

Now for the focus of the eyes, which if you have read any of my other posts, will absolutely make you stronger in any posture. You don’t have to have your eyes bulging out of their sockets, just a gaze at your left knee in the mirror will work wonders!

Now before you go any further in the posture you must ensure your left knee is locked. I find it helpful if you imagine your leg going down into the ground just like the infamous “Bikram speak” “concrete lamp post”- unbroken – no knee!! If your knee is not locked do not kick out, just stay there in that position until you gain strength as you do not want to put pressure on a bent knee.

Now it’s time to inhale and slowly kick your right foot towards the mirror until the leg is parallel to the floor – no higher – no lower – at the same time maintaining the lock on the left knee! WHAT?? you say – yes ‘fraid so – but one day muscle memory will kick in and you will!

Taking another deep breath, continually kick the foot away from you towards the mirror. Another tip I just got reminded of was instead of focussing on straightening the raised leg, change the focus to pulling the toes back towards you and pushing the heel towards the mirror. Sometimes just looking at something differently can produce a better result so you can try it! Don’t forget that pesky left knee to stay locked. While you are in this stage, open the chest – whenever you do this you will have more energy to hold the posture.

If you fall out even after a few seconds, “bank” that success, and go back in. Use the whole minute even if you drop out of it several times. Do not judge yourself but just regain your gaze, and as they say in the UK – keep calm and carry on! Eventually all the seconds in the posture will add up to the minute or half minute depending which set you are on.

The Next Stage – Elbows Down

The aim is to eventually get both legs locked and looking like an upside down “L” shape and only then it is time to pull your stomach in (if it isn’t already) and bring the elbows down by the side of the calf muscles and eventually they will go down below the calf. The arms get nicely toned at this point!

The Finale – Head to the Knee!

Head to the knee is the ultimate aim but you only go for this if you have both legs locked. In order to do this you need to change your gaze to your standing big toe, tuck the chin right in so you compress and then your head has a chance of landing on the knee. If your head is below the knee you will not get the compression that the posture is aiming for.

If you are not ready to attempt the final advanced adjustment – no worries. It may take a while. When you feel comfortable enough with your balance you may wish to give it a go. Step by step is the Bikram way for all these postures.

Then you get to repeat the whole process on the other leg! The first set is held for a minute on each side and the second one is an easier 30 seconds only. Try not to think about the time while you are in the posture just keep your attention on the adjustments and the seconds will be over before you know it! I have found it is always easier to be “pro-active” in the posture rather than just hang in there waiting for it to be over! You will improve much faster this way too.

Summary of the Main Points

Focus your eyes on your left knee in the mirror to get your balance and strength
Make sure you have the proper grip of the foot by interlacing fingers right to the webbing and crossing the thumbs under the foot – this will keep the grip in place
Only kick out with the other leg if your standing knee is locked
Pull in the stomach muscles throughout the posture as it makes you stronger and works the internal organs
Inhale when you raise the leg and concentrate on kicking the heel towards the mirror and toes back towards your face
Keep the standing knee locked throughout the posture
Open the chest until you bring your elbows down
Only if both legs are locked bring the elbows down towards and then below the calf muscles
Only attempt the head to the knee if both legs are locked out
Change your gaze to your big toe on the ground
Tuck in the chest and slowly bring the head to the knee! Voila!

The Benefits of Standing Head to Knee Pose

Develops amazing concentration, focus, patience and determination
Works the nervous system and the mind
Compresses the internal organs to enable them to function properly
Slims and tones the legs like nobody’s business!
Uplifts the buttocks
Great for the abdominals when the stomach is sucked in
Works all the muscles in the legs, arms, and back
Strengthens the spine

Next one in the Posture Series is the Standing Bow Pulling Pose. I will post some other posts in the next couple of days too.

Enjoy!

Bevx

Posture No 4 – Eagle Pose

April 14, 2015 By Beverley Brown Leave a Comment

Well after a couple of strengthening postures it’s now time to get some flexibility into the joints of the body and you can be rest assured that the shoulders, elbows, wrists, hips, knees and ankles will all benefit from the Eagle Pose. And of course because it is the start of a few balancing postures it’s great for your focus and centering of the mind. In fact in order to balance you will need to have your mind focussed! The easiest way for me is to gaze at one spot in the mirror and hold it there. This I find gives me so much more strength and determination than if I look at different things and let my mind wander.

The Arms

You start off the posture as normal with your feet together and then give your arms a big swing out sideways to get the momentum to be able to cross them. If you’ve given your arms a big swing you should be able to cross your elbows. If possible bring your palms together (if not – no worries – just interlace your fingers for now). The thumbs stay uncrossed but they should be facing you and the pinkie fingers will be nearest to the mirror. Then make sure you pull the hands down so the fingertips are below the nose. This Bikram adjustment differs to most methods of yoga but it will make sure that the heart is being worked. Again as always if you cannot get into the whole posture just do the best you can!

The Legs

Now to get the leg wrapped around the other, bend your knees and keep your back straight. The dialogue says to sit down as if your hips are touching the chair. If you lean forward you will find it much more difficult to wrap the leg around as you’ve made a bigger distance to cover. The easiest and best way is to keep straight but just bend the knees, then lift the leg as high as possible. This will definitely make it easier to wrap your leg around the standing leg.

Naturally everybody is different and for some students it may seem impossible to be able to do this but just know and be willing that shifts in the body can happen at any time so don’t write it off as impossible – I have seen many miracles with this yoga! If you give your 100% effort you will get 100% benefit no matter whether you are in the full position or not.

By the way as this is a left and right brain exercise ( a bit like Brain Gym!) if your right arm is under, your right leg is over and vice versa.

Once in position there’s still stuff to work on – it is Bikram’s after all! Squeeze your legs together as if like ropes – this will also do wonders for the inner thighs! If you can, try and get the foot underneath the left calf muscle by sliding it down towards the ankle so there is no gap between them and eventually you will see your toes in the mirror!

By now it’s also time to try and straighten the spine by pushing it back (just like in Awkward Pose). Then as if you haven’t got enough to concentrate on, bring your knees to the right and upper body to the left just enough for you to align the body so that all the joints e.g. feet, knees, elbows and hands are in one line down the centre.

If you find that the foot is slipping out just bend the knees more and sit down lower and by leaning back a bit more you will be able to hold the balance. To top it off you suck in your stomach just like in almost all of the Bikram postures. Believe me, when I was told to pull in my stomach as well as everything else, I have to admit I was saying a few naughty words under my breath! However now I know that this adjustment alone has an amazing effect on the body, the mind, and the posture. To finish, pull the elbows down more (works the heart) and give that spine one last lean back towards the end.

Then you have the same pleasure to repeat on the other side!

A summary of the main points are:

Keep your eyes focussed on one spot on the mirror in order to balance
Give a big arm swing and aim for palms together if you can
Bring the elbows down the front of the body so that the fingertips are below the nose (works the heart)
Bend the knees but don’t lean forward in order to get the leg wrapped round
Aim for no gap between the ankle and calf muscle by sliding the foot down towards the ankle to get it below the calf muscle
Squeeze those legs together and twist them like ropes – great for the inner thighs!
Adjust your legs and body so all the joints are in one line down the centre of the body
Sit further down with a straight back to keep the leg and foot wrapped around
Straighten your spine and lean back a bit to keep the balance
Pull the elbows down one more time at the end

Phew!

The benefits of Eagle Pose are:

Creates flexibility in all the joints of the body – shoulders, elbows, wrists, hips, knees, ankles
Fresh blood goes to the sexual organs and kidneys increasing sexual power and control
Firms the limbs
Great for getting a stretch to the upper back, neck and shoulders to relieve tension
Flattens the stomach if you pull it in during the posture
You can get away with doing this posture at work!
Centres and focusses the mind

Next up is Standing Head to Knee in a few days or so….Beverley

Posture No 3 – Awkward pose…. Awkward as…..

April 7, 2015 By Beverley Brown Leave a Comment

If you have ever attended a Bikram class you will be aware that every posture comes with a full set of “instructions” in order to place the parts of the body in the optimal position. No less with the Awkward Pose!

When doing this pose you will probably feel what it is doing to the legs but be aware it is also working big time on the arms, spine and the heart and a lot of internal areas as is normal for any posture. By the way it works a treat on breaking down cellulite and toning up those thighs like nothing else does! So I will include a few of the details that help you get the best out of this posture.

First part:

Firstly the feet should be 6 inches apart with the feet going straight out in front of you – like a perfect letter “H”. If you have the feet in a slight “V” shape (five to one on a clock face) you have already changed the dynamics of the posture. You shouldn’t even be able to see the heels in the mirror – glue your feet to the floor at this stage!

Bringing the arms up will obviously be working on the heart and it is important to really stretch the arms out right to the fingertips as if you are trying to touch the mirror. This will also ensure you are strong in the posture, great for your balance and tones the arms up like billy-oh too. “Nothing loose, nothing hanging” – as it says in the dialogue!

Exhale the breath as you need now to suck the stomach in and hold it in. This area of the body will also give you a lot of strength when pulled in and it also has a positive effect on your organs and even your emotions – if you just let your stomach flop the posture will feel harder to achieve, you’ll just be hanging in there and wasting effort.

Now it is time to sit down until the “hips touch the chair”, spine as straight as possible and with the maximum weight on the heels. This will assist with straightening the spine ( just like in Half Moon). The focus should be on pushing the spine backwards. Remember to keep pulling in that stomach until you can see your rib cage in the mirror.

By this time those pesky knees may have tried to find each other and meet up somewhere in the middle so its time to check that and ensure there is still six inches between them, also the toes (no “V” happening!), heels and even your hands. Chest up, chin up – so you can breathe and you will feel stronger. All the time you are trying to lean back to the back wall – almost trying to fall down backwards!

Inhale breathing and come up.

Keep your arms where they are.

Second part:

I make sure my eyes are focussed throughout this posture as I find it really increases my strength and stamina but in this part of the posture it is imperative and hence it is in the dialogue. “Concentrate and meditate”.

Stand up on the toes as high as you can, making sure you have your concentration and focus on one spot in the mirror. Now stretch everything up to ceiling – your spine, chest and head, upper body before slowly sitting down but this time with the weight on top of the toes with the spine straight. Throughout this part it should feel like your hips and back of the head are touching the wall – “Bikram speak” for “straight”!

This time though, you sit down halfway until the hips touch the chair but not too low. Then it is time to lift the knees up, lift the chest (gives you a lot more strength), lean back to straighten the spine again. Come up higher on the toes (i.e. lift the heels up more) and continually lift the knees. Make sure that the hips have not sunk too low – they must stay at the height of the imaginary chair and not be lower than the knees.

Inhale as you come out, keeping your arms in the same position, flattening the feet for a second or two – phew!

Third part:

This time you come up a little bit on the toes and now you can do what you have probably wanted to do all along and bring the knees together! Squeezing those knees together will tone up those inner thighs as an added bonus. Exhale as you suck the stomach in and keep your spine straight as you go down as slow as possible, taking at least 10 counts – ( I know – tell me about it! ) – all the time as if you are leaning against a wall.

Continually stretch your spine to the ceiling until you have 1/2 inch between the hips and heels. At this point take care not the sink on to the heels, you do this by keeping your knees together and pointing them slightly down towards the mirror. By this time your arms, and legs will be parallel to the floor and the spine straight in a 90 degree angle, as if you are like a three sided box.

To come up in control take a deep breath and keeping the knees glued together come up with your spine straight trying not to lean forward. Always move slowly – there is power in slow movement.

On the second set if you have good knees you can do the famous Bikram motorbike riding to make sure you have control – but do NOT do this if you do not have strong knees – always take care of the knees!

As usual, ensure your shoulders are relaxed throughout the posture – there is no need to create tension where you do not need it!

Summary of the main practice points:

Keep the feet glued to floor once they are there and make sure they stay like an “H” – not “V’
Keep your focus by gazing at one spot in the mirror
Suck the stomach in
Try to touch the fingertips to the mirror – i.e. straight arms – nothing loose, nothing hanging, contract the arm muscles
Open the chest to gain more strength and stamina
Try to straighten up the spine as much as possible
Do not let the hips sink down lower than the knees
Keep the correct position of the knees depending on which part of the posture you are in

With every posture there are benefits on many levels – the main ones for Awkward Pose are:

Stimulates the internal organs for correct functioning
Tones and strengthens the arms
Tones and strengthens the legs
Works on the heart
Assists with straightening out the toes
Breaks down cellulite – bonus!
Great for your abdominal muscles
Gives lovely muscle definition on the thighs
Strengthens and aligns the spine