30 Day Relaxation Challenge - Week 1

Welcome to your first week of the 30 Day Deep Relaxation Challenge.

The "challenge" part of this class is the homework - you must claim 10-15 minutes (or more) each day for 30 days and consciously relax. We will learn relaxation techniques in class which you can bring home with you including postures, breathwork and meditation. Part of your class fee includes The Art of Relaxation by Deborah Adele. You can use this CD anytime, using any of the practices, throughout this month (and beyond). (If you are not in the challenge but would like to try this practice, click on the image to go to Yoga North's store to buy this CD or click here to buy from CD Baby.)

Before starting this challenge consider taking stock of how you feel in your life right now and then writing it down in a journal. Also, set your sankalpa (intention) by thinking of your deepest desire and phrasing it into a positive statement such as, "I am whole, healthy and happy" or, "I am one with all" or, "May I be happy with what life brings me." Repeat your sankalpa to your self 3 times before your practice and 3 times at the end of your practice to help bring your intention to fruition.

A great way to find relaxation is through the breath. For our first week we practiced building breath awareness with Equal Breathing or Sama Vritta Pranayama. Any time you can bring your awareness to your breath, you can bring your body and mind into balance and calmness. You can practice while you are driving, sitting at the computer, or during a conversation where you find yourself getting upset. Conscious breathing brings a relaxed and focused state of mind. Take long deep breaths, both in and out, relax the belly and breathe. Listen to the instructions for Equal Breathing below.

Equal Breathing: 2min35sec.

The postures we learned this week are Legs on a Chair and Supported Child's Pose.

Legs on a Chair

Sit down in front of a chair or couch with the seat of the chair/couch towards you. Sit with one hip facing your prop. As you start to lay back, you must also swing your legs up and your body around so your bottom is towards the chair. When you are turned tail to the chair, settle your legs onto the chair's seat, making sure they are completely supported from the backs of the knees down to the feet. For a more complete description click here.

Supported Child's Pose

Sit on your shins, knees spread wide around the bolster/pillow-pile in front of you. Lay forward in Child’s Pose resting the body over the bolster. Arms can rest forward or behind, the head should take equal time being turned to each side. Make sure to have enough support under the belly. You don't want any strain in your back. Add props as needed. For a more complete description click here.

In the coming weeks we will learn more poses and more breathwork. I encourage you to journal your experiences starting with how you feel before you start this practice, and then continue journaling as the challenge continues, noticing how you feel, and taking note of any changes in your attitude, mind, body or spirit.

Best of luck relaxing. Enjoy!

Breathing for Relaxation

The 30 Day Deep Relaxation Challenge starts today (Monday, November 1st, 2010). I just found this article on Yoga Journal about breathing for relaxation. We will practice this throughout November in addition to other breath practices, postures and meditation.

Breathing for Relaxation

How simple breath work can lead you to a deep state of relaxation.

By Claudia Cummins

Beginning students often ask for instructions on the "right" way to breathe. Alas, there's no single answer to that question, since the optimal breathing pattern at any given moment depends on the type of practice. Restorative yoga focuses solely on relaxation, though, and emphasizes breathing that creates calm and serene states of being. When you settle into restorative poses, try the following techniques for cultivating breathing patterns that are hallmarks of relaxation and well-being.

Move the Belly with the Breath
When we are at ease, the diaphragm is the primary engine of the breath. As we inhale, this domelike muscle descends toward the abdomen, displacing the abdominal muscles and gently swelling the belly. As we exhale, the diaphragm releases back toward the heart, enabling the belly to release toward the spine.

Keep the Upper Body Quiet
During high-stress times, it's common to heave the upper chest and grip the muscles in the shoulders and throat. When we're at rest, the muscles of the upper chest remain soft and relaxed as we breathe, and the real work occurs in the lower rib cage. To promote this type of breathing pattern, consciously relax the jaw, throat, neck, and shoulders, and envision the breath sweeping into the deepest parts of the lungs as you breathe in and out.

Breathe Easy
Although some breaths may be deeper or faster than others, when we're relaxed, the alternating rhythm of the inhalations and exhalations feels like a lullaby—smooth, soft, and uninterrupted by jerks and jags. Consciously relaxing into this wavelike, oceanic quality of the breath deepens our sense of peace and ease.

Lengthen the Exhalations
When we feel stressed, our exhalations tend to grow short and choppy. When we're relaxed, though, the exhalations extend so completely that they are often longer than the inhalations. Some teachers even instruct that if we're deeply relaxed, each exhalation will be twice as long as the inhalation. To facilitate this, try gently extending each exhalation by one or two seconds.

Pause After Each Exhalation
In our most relaxed state, the end of each exhalation is punctuated by a short pause. Lingering in this sweet spot can be deeply satisfying and can evoke feelings of profound quiet and stillness.

Let the Whole Body Breathe
When we are at ease, the whole body participates in the breathing process. Imagine a sleeping baby: When he breathes in and out, the belly swells and releases, the hips rock to and fro, the shoulders bob, and the spine gently undulates. This offers a mini-massage for the muscles and organs of the whole body, and turns each breath into a soothing melody that further calms and quiets every cell within.

Claudia Cummins teaches yoga in central Ohio. Visit www.claudiacummins.com to read a selection of her essays.

Sara's Note: If you can really focus in on how your breath feels in your body you can get into a sweet spot of complete absorption with your breath. Notice how the belly moves, notice how the shoulders move, notice any pauses in your breath and how that makes you feel. This Pranayama (breath) practice is part of the process of the 8-fold path. This will bring us towards Pratyahara (Sense withdrawal, directing the attention inwards), Dharana (Concentration, developing one-pointed focus), Dhyana (Deep meditation, heightened awareness of oneness or unity) and finally, Samadhi (Enlightenment, Awakening, Oneness, Nirvana, Unity, Bliss). So let's breathe! 

30 Day Relaxation Challenge November 1-30, 2010

Join me for the 30 Day Deep Relaxation Challenge starting November 1st.

THIS CLASS IS CURRENTLY FULL. PLEASE STAY TUNED FOR THE NEXT TIME THE CLASS IS OFFERED.  

Rest your body, quiet your mind & renew your spirit with Deep Relaxation.

In the state of deep relaxation, tension is released from the body on a physical level, and the mind completely switches off. The relaxation response brings your system into balance. When practiced regularly, you will reduce your everyday stress levels and boost your feelings of wellbeing. You will also build deeper awareness and bolster your health with deep relaxation.

Class will consist of a variety of relaxation techniques including guided meditation & imagery, breathwork, and restorative postures. Join this unique 30 Day "Challenge" to bring ease to your body, mind and spirit. Meets Mondays 6:45-8:00 pm, Nov 1-30.

Teacher: Sara Duke
Date: Mondays, November 1-30, 2010
Time: 6:45-8:00 pm
Cost: $75 (includes Relaxation CD and course materials).

Advance Registration Required. To register or for more details visit Yoga North or call the office at 218-722-YOGA.

Check back here for homework extras (audio guides, images, and instruction) as the Challenge progresses. Looking forward to seeing you there. Namaste.

Yang-Yin Class ~ October 2, 2010

Yang-Yin Special Combo Class - Join us on Saturday, October 2nd for this one time only class.

Join Kristin and Sara for this unique 2 hour class that takes you through an invigorating Vinyasa Class to warm the body followed by a restorative Yin Class with long held stretches and a deep relaxation. Space is Limited.  Please register in advance. Sign up online or call the office at 218-722-9642.

Date: October 2nd
Time: 8:30-10:30 am
Cost: $15
Location: Yoga North
4628 Pitt Street, Suite 208
Duluth, MN 55804

Looking forward to seeing you there. Namaste.

Supported Lumbar Stretch

I learned this lumbar stretch from my teacher Susi Hately Aldous during one of the Therapeutic Yoga Trainings I have taken from her. I'm a bit of a hyper-extender so I was surprised that this pose would be good for me. What it does is lengthen your lumbar vs. kink it - which is a typical move for me in any kind of backbending posture. Here's how it works:


Step 1. Get yourself a felted pad or a firm blanket or even a big towel (like a beach towel) and make a roll that is about a handful for you. Sit on the tail of the blanket if you have extra.

Step 2. Lay down over the roll, supporting yourself on your elbows to ease your body down.

Step 3. As you lay down, lift your seat up so you are in a tiny bridge pose. Adjust your roll so it is at your waist - not your sacrum). You know if it is in the right place if it is centered behind your bellybutton.

Step 4. Now start to lower your seat towards the floor, arching your spine over the roll. When you settle your seat your back should feel like "Ahhhh" not "Ow, ow, ow." You should not look over arched. Your belly is not raised by the roll under your back. If you are not comfortable, lift your seat (into little bridge again) and make your roll smaller until your back is happy. Conversely, if you feel nothing, you will need to lift your seat into little bridge and make your roll a little bigger.

Step 5. Lay here for 5-10 minutes or until you are feeling done.

Enjoy!

Restorative Stations Class coming up September 16, 2010

Restorative Stations - Join us Thursday, September 16 at 7 PM

Location: Yoga North
Class held 1 x monthly.
Scheduled Dates: Sept 16, Oct 21, Nov 18 & Dec 16
Time: 7–8:15pm
Cost: Drop-in rate/ punchcard*
*Please pre-register. This class requires tons of set-up and I need to know how many people will be attending. Sign up online or call the Yoga North office at 218-722-9642.

You do not need to bring your own mat or any other props except a personal eye pillow (if desired). Wear warm, stretchy clothing.

To Prop or Not to Prop

Restorative Yoga uses tons of props and I tend to use lots of props in my other classes too. I know some folks think props get in the way and maybe even act as a crutch, not allowing you to move deeper into your practice. I agree that can happen. On the other hand, pushing yourself  into a pose without support can be just as limiting. You can create habits of fear in your mind and body if you do not allow yourself to have support.

For example, in high school I pulled my left hamstring. It has been tight ever since. Over time, I found myself dreading forward folds because I felt so unbalanced and stretching my tight side left me feeling weak and in some pain. Then one day my teacher Ann had us do a standing forward fold while squeezing a block between our inner thighs and at the same time we had a belt wrapped snugly around the outer thighs which we were supposed to push out against. In essence we were activating our adductors and abductors to support our forward fold. Using props to support my fold allowed my hamstrings to relax and lengthen without fear or pain. It was the most satisfying forward fold I had ever had.

I wrote about another example of finding a deeper and more relaxed stretch in a supported reclining twist in a previous blog post, A Student Observation. And I recently read the below article in Yoga Journal which discusses this very issue. I especially love what Ms. Cummins says about being your own teacher. Read on...

To Prop or Not to Prop

Are props a helpful supplement to your practice, or do they just get in the way? Here's how to decide when to use—and not use—these tools.

By Claudia Cummins

The original yogis didn't practice with foam blocks, D-ring straps, or purple sticky mats. But as yoga evolved, many practitioners discovered that props could help deepen their explorations.

Among modern yogis, attitudes toward props range from the Zen-like minimalism of those who shun all but a sticky mat to the abundance of those who travel with an extra suitcase filled with yoga accessories. Regardless of where you fall in this spectrum, a few guidelines can help you make the most of your props.

Be clear about why you're using them. Mindlessly using a block to support your hand in a standing pose just because your teacher told you to won't deepen your practice. Ask yourself what purpose the extra support is serving and let that answer guide the way you use it. Are you using the block to move into a posture you aren't yet supple enough to manage on your own? If so, consider ways to lessen your reliance on that aid over time.

Be your own teacher.
Use your body's signals to devise new and effective ways of using props to enhance your practice. When you sense a certain part of your body crying out for extra support in a resting pose, for example, wedge a towel or shirt beneath that area and observe what happens. Or if you're struggling to master a new pose, ask yourself whether any props within arm's reach might help. You might be surprised by the ingenious solutions you unearth.

Explore new territory.
If a rolled-up blanket is supporting your back during a restorative pose, you might like to explore how varying the size and position of it alters your experience. Or if you're using a strap to help you understand a particular action or direction in a posture you know well, you may choose to repeat that same pose without props from time to time to explore the differences.

Be creative.
Yoga basics include mats, blankets, straps, and blocks. But if you consider a prop to be any aid that helps you access a posture more fully, your world will widen considerably. Walls, tables, balls, books, socks, neckties, even the helping hands of a friend can all be used to deepen your exploration.

Practice nonattachment.
Ideally, yoga leads us toward greater flexibility and adaptability. So don't grow so attached to your chest of yoga toys that you can't practice without them. If you use props regularly, challenge yourself every once in a while to stow them away and practice without any aids at all (that's right, not even a sticky mat). On the other hand, if you're a yoga minimalist, incorporate a few props into your practice every now and then just to explore how they might be helpful. You might be surprised by what you learn. Remember, the best yoga prop is always an open mind.

Claudia Cummins teaches yoga in Mansfield, Ohio. At the moment, her favorite pose is Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose).