- The most difficult aspect of my personal practice:ReplyDelete
Years ago during her performance evaluation, a direct report asked, “When do I get to stop working on my ‘areas of development’ and start focusing on the things I’m already good at?” An interesting question … probably never.
By working on those things that are most challenging we strive to become well rounded. In a corporate environment this can translate to “being good at everything”, while in yoga we truly seek balance. Yoga suggests we move through our lives (and our asana practice) with both steadiness (sthira) and ease (sukha).
Not easy. Not nearly as much fun. When you look at the definitions of each; Sthira (firm, compact, strong, steadfast, static, resolute, and courageous) vs. Sukha (happy, good, joyful, delightful, easy, agreeable, gentle, mild, and virtuous – literally “good space”) I mean really, … which would you prefer?
Yet, finding the balance feels healthy and whole and right. My challenge is using strength rather than easing into my flexibility. I probably push & pull too much just to “feel a stretch”. My practice is to back off of that which is comfortable, and work on building strength.
Here’s a sequence to build strength (using blocks and props to avoid full range of motion)
• Supine leg lifts (gathering front body muscles) single then double
• Prone position ½ leg lifts (bending at knee with block between feet to strengthen hamstrings)
• Utkatasana several times with 5 breath holds
• Modified Surya A (moving from downward dog in/out of plank holding plank 5 breaths, holding plank tapping knees to floor 5x on breath, taking 5 breaths to lower to Chaturanga). Whole set 4-5x
• Down dog to dolphin transition (slowly bringing elbows to floor simultaneously and pushing back 2-3x)
• Trikonasana (using two blocks to stay high, next using one block and light finger tips - holding pose with legs and core)
• Prasarita Padottanasana A&C (firming sits bones toward each other to stabilize base, working legs and keeping them close enough together that head can’t reach floor)
• Utthita Hasta Padangustasana (without holding onto leg or toes) holding the leg close to 90 degrees for 5 breaths)
• Crow pose using core muscles to float back to Chaturanga
• Constructive rest
• Savasana -
would love to see some lateral strengthening poses. what other poses could strengthen the adductors and biceps? Is strength just muscular?
Monday, December 14, 2015
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Amy...when you taught my RYT 200 at YogaWorks in 2013, you (along with Jodie and Jess) found my practice to be all strength and no "give." I took your much needed advice and started softening my practice, my overworked muscles, and my true self. This enabled me to become a real student in a real studio and have a real life. Although our situations are flip-flopped...you CAN do it!
ReplyDeleteI like Colleen's question about "Is strength just muscular?" It lines up with is healing just physical? I enjoy your unique perspective here for strength. Nice talk and strong sequence. --Denise
ReplyDeleteI am faced with the same challenge in my yoga practice, that constant search for equanimity, always looking to find the balance between effort and ease. I like how you combined strength building with the support of props to encourage effort and effortlessness.
ReplyDeleteAmy, it's great to see the way your self study points out the challenges in your practice. I tend to be your opposite, as that is what my body tells me. So if I take your Dharma, and put it in selfie mode, I have a great tool to use in my practice. Thank you so much!
ReplyDeleteThis makes me think of an area in Positive Psychology called Strengths Based Positive Psychology. The theory goes that if we are working from our unique strengths (whether on the mat or on the job) we will naturally be working from a place of ease, happiness, joy, and connection. So it's the Stirha and the Sukha all in one. The key is to know understand what our unique strengths are and operate from there. All will come. Does it apply to yoga? No idea.
ReplyDeleteYes, overcoming the fallback of flexiness! Go girl, and take me w u...
ReplyDeleteCreating a balance is where its at. Working on it… :)
ReplyDeleteSometimes backing off and refocusing is so powerful. A very good thing to practice!
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