Yoga and Social Media

If you look up #yoga on Instagram you get over 14 Million results. It is everywhere on social media (#yogaeverywhere – 880000 results :)). Do you know how many of those posts include arm balances, deep and complicated backbends or hands-free head balances?  A lot.

Now, I understand that to a lot of people, seeing these amazing men and women in these amazing poses is inspiring and motivational. It may encourage them to practice on a day they weren't feeling like it or try that pose they were feeling frustrated with last week, one more time. I’ve certainly experienced that and I think it is wonderful and I hope people keep on posting! However, if I had a dollar for everyone who has ever said to me – “oh Yoga.. I can’t do that I’m not flexible enough”, or “I can’t do Yoga! I can’t touch my head with my toes or turn myself into a pretzel!” along with many other variations of “Yoga is hard and unattainable for me” – I’d have more than a few dollars.

I would like people to know that you can do yoga even if you can’t touch your toes. You can let those hands of yours rest on your shins when you fold forward from your hips – it’s still Uttanasana and you’re still doing Yoga. Yoga is not all handstands and backbends – however there are some major benefits to incorporating those types of postures into your practice when you’re ready. Yoga is about breathing and moving in a way that feels good in your body. It’s about connecting to your body in a way you may not have before. It is about having fun and relaxing! It certainly can be about sweat, work and creating some gorgeous postures, but it certainly isn’t about expecting someone to turn themselves into a metaphorical or literal pretzel.  So, in an attempt to show that to people, I am going to work on keeping my social media representative of my daily practice, and although some of the poses you may find on my instagram may not look as impressive as others, I promise the benefits are. Please feel free to follow along! 

Instagram: @sandrayogawpg

Yoga Pose: Wall Stretch

Want a great stretch? Have a wall? Well then keep on reading to find out how this humble Yoga stretch can brighten your day!

Wall stretch – also referred to as Downward Dog at the Wall – is a stretch I would recommend someone do every day, no matter what kind of Yoga practice you do. 

It has a multitude of benefits including: 

- Easily Accessible to a large number of people

- Opens the shoulders and stretches the arms

- Mild to moderate hamstring stretch

- Targets the Cervical, Thoracic and Lumbar spine

- Relieves tension in the neck and shoulders

And did I mention that almost anyone can do this? Even if you have never done Yoga before and feel like the least flexible person alive - you can work with this amazing stretch. Keep reading to find out how to get in to this pose and make sure to view the slideshow at the end for some visual cues.

Difficulty Level: Beginner

Step 1: Start standing very close to the wall with your hands placed approximately shoulder height (finger tips in line with tops of the shoulders). Spread the fingers and press the palms firmly into the wall. 

Step 2: Keeping the hands pressing firmly into the wall, take a large step back while you fold forward from the hip creases. As you step back, bring your feet hip distance apart, with the toes pointing straight ahead. 

Line the ankles up under the hips so you look like an upside down “L” against the wall.

Allow the head to rest in between the arms, being careful not to let it hang lower to avoid any straining into the neck.  

Step 3: Stretch and Breathe

Stretch back through the hips as you lengthen the spine – no sway backs please! 

Stretch forward through the arms as the hands are firmly planted in the wall, opening through the shoulders, into the chest, down the arms. 

Depending on the tightness of your hamstrings you may feel like the backs of your legs are opening here as well.

Try staying here for 5 – 10 deep breaths

Step 4: Take a large step all the way forward coming back to the wall and resting your forehead into the wall for a few deep breaths. 

Bonus*

Ready to go again? Try moving in to the pose exactly the same way BUT this time before you step back, lower your hands to the height of your rib cage, and then for the third round lower your hands to the height of your waist. Notice how this changes the sensation in your shoulders, chest, back and hamstrings.

Enjoy!

Step 1

Step 2

Step 4

Bonus!

Lower hands to the height of your rib cage

Bonus!!

Lower hands to the height of your waist

Lowering your hands changes the stretch

Yin and Restorative - What's the Difference?

As I have been taught, there is a difference between Restorative and Yin Yoga classes, and although many people group them together, I believe they each offer numerous benefits, some the same, but many different.  I would like to attempt to explain the difference for you today. 

In a restorative Yoga class the goal is restoration and healing. The body is generally very well supported by props (yoga bolster, blocks and blankets) so that the body can “rest” into the poses in a more passive way, while the practitioner stays with the pose for a longer period of time. People often come to a restorative class after an injury with considerable limitations. 

Yin yoga also includes longer holds, however the goal is not specifically relaxation and healing – although this very well may be a welcome result! The reason for the longer holds in Yin is to activate and work the connective tissue and fascia in the body – not just the outer layers of muscle – which can greatly improve flexibility. You may still use props and supports in your Yin practice, but by holding the poses longer, it may allow a practitioner to go deeper into poses – something you likely would not work at during a Restorative class. Also, while Yin poses are derived from Hatha style yoga, the names of the poses are different – pigeon pose becomes swan in Yin, for example. 

To sum this up (If I haven’t completely confused you already) I will leave you with a quote about the difference between Yin and Restorative from the Author of "The Complete Guide to Yin Yoga", Bernie Clark, from a Newsletter published in 2012:

“Restorative Yoga takes an unhealthy body and brings it (hopefully) back to normal, while Yin Yoga takes a normal healthy body and brings it up to optimum.”

It is important to point out that in both of these practices – staying in poses for long holds while the body is supported – often the most challenging aspect is staying in the moment, watching your breath and your thoughts, and remaining still in your body allowing it to open and release at it’s own pace. Although we all like to be challenged physically with our chatarunga’s, arm balances and planks, sometimes the real challenge is laying in savasana for 5 minutes at the end of the class without fidgeting and planning our grocery lists in our minds. If this is the case for you, I would encourage you to be open to the challenge of a slower paced class.

Namaste :) 

Sandra 

What Style of Yoga is Right for Me?

As Yoga continues to grow in popularity, there are an overwhelming number of classes to choose from, and whether you’re a beginner or a well-seasoned practitioner, it can be intimidating and confusing deciding on a class. It’s important to understand that there are styles of yoga and brands of Yoga. For example Moksha is a brand of Yoga that provides many different styles of classes. I loved this handy visual that I found online here. I feel like it really gets right to the key points of each style of Yoga. 

Visual from greatist.com

The classes that I teach are always Hatha based. I have been taught with a focus on alignment, so there are always plenty of verbal cues, demonstration and adjustments (with permission). Some of my classes are more of a flow style, moving from one pose to the next without a break. Some of the flow style classes are gentle and some will work up a sweat! Typically I like to find a balance week to week, so students can focus on both their active and physical practices - building strength and stamina – as well as their quiet practice – focusing on their breath, being still in body and mind and getting a great stretch. 

Be sure to check back next week as I share my thoughts on the often tricky question of: Yin and Restorative – What’s the Difference?

Namaste

Sandra 

15 Things About Me

Since we are just getting to know one another, I thought it would be fun to provide you with some random facts about myself. Read on to learn a bit more about my thoughts on Yoga, food and binge watching Netflix :)

1. My Favorite color is pink and all the Yoga mats I have ever owned have been… Pink!

2. I have super tight hamstrings. Even as a Yoga instructor I struggle with flexibility and some days it’s more frustrating than others.

3. I have recently discovered a love for woodworking – specifically I have made a headboard and a coffee table.

4. I love doing home renovations and decorating.

5. I have fallen asleep during meditation. I think it’s because usually when my mind and body slow-down that much, I am in bed. Meditation is a practice!!

6. I love when people fall asleep in Savasana in my classes. It makes me think they feel really relaxed, safe and happy ☺

7. My favorite yoga poses to do are Triangle (Trikonasana) or Extended Side angle (Parksvakonasana).

8. I wish I could do more arm balances and I do push-ups to help with my upper body strength.  

9. I love to cook and am always looking for new recipes on Pinterest

10. I am working toward completing my 500 hour Advanced Yoga Teacher Training

11. My guilty pleasures include chips and dip, cheeseburgers and binge watching Netflix – but I don’t really feel that guilty about any of them ☺

12. I LOVE reading blogs

13. I’ve tried surfing, wakeboarding and wake surfing – I’m not really great at the water sports, but I really like trying them!

14. I try to incorporate other types of movement (besides Yoga) into my week. In the summer it’s usually walking outside and bike rides and in the winter it’s usually swimming laps.

15. The first official Yoga Class I ever taught in a studio was on Halloween 2012. Afterwards, I went to get a burrito and the guy making it asked me if I was dressing up for Halloween. I was still on a high from my class so I blurted out that I had just finished teaching a Yoga class. He said “so you dressed up like a Yoga teacher for Halloween”. Best costume ever ☺ LOL

Namaste

Sandra