Finally, we come to the last part in our detox series.  Yoga!  Including any kind of light exercise in a detoxification plan is key.  You need to get things moving, so your body can get rid of all the toxins that it is in the process of releasing.  Walking, yoga, an easy ride on your bike.  All these exercises will assist your body as it tries to flush out your system.  Here's a simple yoga sequence you can do to get started.

Reclined Twist: Jathara Parivartanasana
Start by lying down on your back.  Slowly take an inhale and extend both arms over your head.  As you exhale, curl into both knees, hugging them into you.  This will compress the organs just enough to begin to squeeze out deeply held toxins. 

 Let your head and shoulder rest on the ground, arms out wide out to the side, palms facing up. Take a nice deep breath in, and as you exhale, slowly lower your bent knees 
                                             over to the right, to or towards the ground.  This twisting through the organs allows for  
                                             a deep cleansing.  Just like you are squeezing out a sponge.  Hold for 2-3 breaths, and  
                                             repeat on the other side. Do this 3-5 times.

Bridge Pose: Setu Bandha Sarvangasana
Bend your knees and place your feet about hip distance apart, fingertips just grazing your heels.  As you exhale, push down and away through your feet to lift your hips off the ground.  Clasp your hands underneath you, or press the arms into the floor, to create a stable foundation on the tops of your shoulders.

Breathe here for 3-5 breaths, as your organs release toxins and you increase blood flow and promote circulation.  Slowly lower your hips back to the ground.

Cat/Cow: Marjaryasana
From Bridge, cross your ankles and clasp under your knees as you rock up and back a few times, stimulating your nervous system.  Roll over to hands and knees.

Place your hands underneath your shoulders, knees underneath your hips.  Inhale as you arch your back, drawing your chest slightly forward and lifting your tailbone up towards the sky (Cow).  Exhale and push deeply into the earth as you round your spine and release your head towards the earth (Cat).  Repeat 3-5 times, stimulating your nervous system and lymphatic system.

Downward-Facing Dog: Adho Mukha Svanasana
Place your hands shoulder width apart, and spread your fingers wide.  Inhale as you tuck your toes. As you exhale, push deeply down and away through the hands as you lift your pelvis up and back.  Keep your knees softly bent as you draw your hips towards the sky, descending through the heels only if it feels comfortable. 

Hold here for 3-5 breaths, strengthening the circulatory system and blood flow.  For a more heat-building practice, follow with 3-5 sun salutations. 

Revolved Side Angle Pose: Parivrtta Parsvakonasana
From Downward-Facing Dog, step your right foot forward between your feet.  Spin your right heel down, grounding the outer edge of the foot into the earth.  To come into a high lung, inhale and push into the earth as you reach for the sky.  Keep that lift of the ribs as you twist your torso to the right and reach your left hand towards the floor.  Let your right arm swing towards towards the front of the mat over your head.  This deep twist will  enhance liver and kidney elimination.  Hold for 3 breaths, then repeat on the other side.

Bow Pose: Dhanurasana
Slowly lower yourself down onto your belly, turning your head to the side to rest on the floor.  As you exhale, bend both knees and reach back to clasp the heels or outer edges of the feet.  Inhale, and push the feet strongly into the hands to begin to lift your head and chest up off the floor.   You can gently rock here up to 5 times to massage out the internal organs and increase assimilation.  Slowly lower down and then turn your head to the other side to rest the neck.  Wiggle the hips from side to side to dissipate any tension that may have built.

Childs Pose: Balasana
From the belly, push deep into the earth to come up onto your knees.  Slowly widen your knees to about the width of your mat, and then bring your hips towards your heels.  Keep the arms outstretched and let the forehead rest on the mat.  Breath here for 10 breaths.  Forward folds such as this promote elimination, flushing toxins out the system.


You can end your session here, or finish with Savasana.  Try to practice this sequence each day of your detoxification plan.  You will assist your body to rid itself of toxins while nourishing the nervous system. 

Enjoy!
Kristin

I know what you're thinking. 

Really?  Savasana?  The one where we lay down and basically take a nap?

That's right.

You might think this is the easiest pose that Yoga has to throw at you, but in my opinion it's actually the most challenging.  In a world where we are constantly on the move, connected, and multitasking; how do we stop and do nothing?  How do we clear the mind?  Learning to let go is a challenge that even the most sage monks have struggled with through the ages.

Some Background:
Savasana can be broken down to Sava (Corpse) asana (Pose).  Literally Corpse Pose.  While it may sound morbid, the intention is a conscious act of dying, letting go, and becoming one with your spirit.  When we transition out of Savasana we often roll to the side with bent knees (a fetal position) and it's like we are being re-born. 

Here's How:
1. Slowly lie down onto your back, using whatever props you like.  Maybe you place a blanket under your head or a bolster under your knees.  Feel free to even cover yourself with a blanket, or use an eye pillow to block out light and encourage your senses to go within.  Close your eyes.

2. Once you have your props in place, gently lift one leg up a few inches off the floor.  Rotate the toes out, then lengthen that leg out and down until it rests comfortably on the floor.  Repeat with the other leg.

3.  Do the same with your arms.  Gently lifting one arm up a few inches, turning the palm to face the ceiling, and then lengthening it out and down until it rests comfortably on the floor.  Repeat with the other arm. 

4. Take a deep breath in.  And let it out.  Now, soften that space between the eyes, and let that softness erase any expression that might be on the face.  Slowly and methodically, release any tension that might be present in the body, all the way from the crown of the head to the very tips of the toes.

5. If you find your mind wandering, come back to the breath.  Slowly inhaling and exhaling.  Use aromatherapy, by spritzing lavender hydrosol (flower water), around the room.  You can even play soft music to block out the sounds of the outside world.

6.  Rest here as long as you can.  Whether it's 5 or 35 minutes, your body and mind will benefit from the pause.  Allowing you to tackle life's daily challenges with more consciousness and clarity.

The real key is not to beat yourself up if you find yourself thinking of the errands you have to run, or reliving an argument you may have had with a loved one.  It's even okay if you feel self-conscience.  It's totally normal to get caught up in our own stories.  That's exactly why we practice Savasana.  So we can learn the difference between our perception, and our reality.

Be Well,
Kristin

Well, you're not alone.  The holidays carry a lot of baggage.  The (sometimes) unrealistic expectations of holiday mirth and cheer, mixed with bittersweet childhood memories, and topped with the financial burden of gift giving. At a time when we are supposed to be drawing within and slowing down, we are expected to speed up and go out.

Thus, the revival of my Restore sequence.

This is a series of poses that can be very useful in times of stress, to calm anxiety, or simply come back to balance when you are feeling run down. 


1. Start seated- Close your eyes. Focus on your breath.  Breathing in to a count of five and exhaling to a count of five.  Let your awareness settle into the present moment and notice how your breath feels in the body as you expand and contract.

2. Bound Angle- Bring the soles of your feet together, spine reaching tall.  Let your knees slowly and gently travel towards the earth.  Begin to shift your weight to your left, then forward, right, then back.  Keep slowly opening the hips by moving in these wide circles.  Repeat 3-5 times, then reverse direction.

3. Cat/Cow- Come to hands and knees (Tabletop), shoulders over your wrists and hips over heels.  Take a deep breath in and look up as you arch your back, drawing your chest slightly forward.  Exhale and round the spine, gazing towards your navel and pushing the hands down into the floor.  Repeat 3-5 times, integrating your movement with your breath.

4. Table Top Twist- Re-align yourself into table top position.  Root down through your left hand and reach tall with your right arm. Bring it slowly underneath your left arm, twisting to the left and bringing your shoulder to or towards the floor.  Stay here for a few breaths.  Repeat on your other side.

5. Child's Pose- Keep your knees wide and bring your hips towards your heels as far as feels comfortable.  Rest your forehead on the floor, a blanket, or a block.  You can always use a blanket or bolster under your belly if your knees resist.  Stretch the arms out in front of you and reach towards the front of the room.  Breathe here, then slowly walk your hands out towards the right.  Open up your side body as you push down and away with the hands here.  Walk hands back to center and then over to the left.

6. Legs up the Wall- Move to the wall with 1-3 folded blankets or a bolster.  Stack the blankets and line them (or the bolster) up to the wall.  Begin with your right hip and shoulder just grazing the wall, sitting on the side of the blanket.  Slowly swing your legs up the wall and let your head and shoulders rest on the floor.  Don't be discouraged if you need to wiggle to get your hips closer to the wall, or if it takes you a few times to get there.  You'll get there eventually. :)  Keep your legs firm on the wall, but release your arms to your sides, palms facing the sky.  Close your eyes and let all the tension and anxiety you've built through your day melt.  Stay here 5-15 minutes, then slowly bend your knees and roll off your supports.  Stay on your side for a few breaths, then slowly come back to seated.  Ahhhhhhh!!!!!

Repeat as needed.  If we can approach this time of year with a calm and balanced mind, we will most certainly find that true holiday mirth and cheer.

Be Well,
Kristin

Well, I guess I should be calling this the pose of the Month.  My intention was to post more frequently on my favorite poses, but well, life happens.  And intentions are just that, intentions.  In Yoga we have to be willing to honor our intentions, but not judge ourselves if we need to revise them from time to time.  Life is fluid.  So with no judgement, I'm posting about a pose I've been working with a lot lately.

Anjaneyasana.  Likely you'll appreciate the common name of this one, since it's a lot easier to pronounce: Low Lunge.  This pose is fantastic for a number of reasons.  Just from the picture, you can see how this pose opens the hips, tones the arms and core muscles, and builds strength in the thighs.  These translate into the therapeutic applications of this posture for sciatica.

What you may not realize is just how well this posture opens up the heart, lungs, and chest.  With the weather turning cooler, we often begin to round the back and hunch forward to gather heat from our inner core.  Just cross your arms like your shivering, and you'll see what I mean.  We need to actively counter this tendency in order to keep the heart open and avoid building tension in the neck and shoulders.  Keeping the lungs open also helps to expel that disgusting mucus that comes with all the colds prevalent this time of year.  Yuck.

Here's the breakdown:

1. From Downward-Facing Dog, step your right foot between your hands on an exhale.  Be sure to align the right knee over your right heel to avoid putting pressure on the joint.  Lower your left knee to the floor, keeping the top of the left foot pressing against the floor. 

2. Inhale and lift the torso up as you sweep your arms up towards the sky.  Shrug your shoulders back, and lift your chest up just a bit more.

3. If your neck feels comfortable, look up slowly, being careful not to compress the back of your neck.  Reach just a bit higher, and then exhale your hands back to the floor.

4.  Root your hands into the mat.  Tuck your back toes under, inhaling.  With an exhale, step back to Downward-Facing Dog.  Repeat on the left side.


Feel free to put a blanket under cranky knees, and just work your way slowly into the full posture.  It may be your intention to express the full posture right away, but hey, it's just an intention.  Be flexible in your mind, and your body will eventually follow.

Be Well,
Kristin

Here in New England Fall is just peeking through.  Cool weather, bright blue skies, and the slightest twinge of reds and golds coloring the edges of leaves.  For me the change of seasons signifies a time to cleanse my system and get ready for the new season.  Sweeping those toxic cobwebs out also helps to build immunity.  Always a good thing, especially since the cold and flu season has already arrived at my door.  Which brings me to the Pose of the Week...

Don't let the name of this pose scare you.  Sure, it's long and hard to pronounce.  It's Sanskrit!  But just like the actual pose, once you break it down it doesn't seem so scary.  The actual translation of this pose: Half Lord of the Fishes.  It's not even a whole  Lord.

This pose is great for stimulating the liver and the kidneys, which makes it a fantastic detoxifier.  The liver helping to break down the toxins, and the kidneys flushing them out.  Not to mention it feels fantastic on your shoulders, hips and neck, and assists in digestion.  

Let's break it down.

1. The best way I've found to get into this pose is by starting in Criss-Cross Applesauce.  That's my Sanskrit version of sitting with crossed legs.

2. Keeping your right leg where it is, place the sole of your left foot on the floor outside your right hip.  Your left knee should be pointing up at the sky.

3. Take a deep breath in as you lengthen your spine by reaching the crown of the head towards the ceiling. Exhale and twist toward the left, starting at the belly and then revolving the chest and then shoulders.  Who knows, maybe your head will follow suit.  

4. Place your left hand slightly behind you for support, as you deepen the twist by placing the right elbow on the outside of the left knee.  

5. Keep the integrity of the pose, by lengthening the spine with each inhale, and twisting a little deeper with each exhale.  
6. Release with an exhale, and repeat on the other side.  

Be sure with this, and every posture, to listen to your body.  Really.  Listen.  If it doesn't feel good, it probably isn't good for you.

Now go forth, practice, and detoxify!

~K

In keeping with the theme of National Yoga Month, combined with Back-to-School stress, I thought I'd share one of my favorite restorative yoga sequences.  This is a series of poses that can be very useful in times of stress, to calm anxiety, or simply come back to balance when you are feeling run down.

1. Start seated- Focus on your breath, trying to breath in to a count of five and exhale to a count of 5.  Let your awareness settle on the present moment and how your breath feels as you expand and contract.


2. Bound Angle- Bring the soles of your feet together, spine reaching tall.  Let your knees slowly and gently travel towards the earth.  Begin to shift your weight to your left, then forward, right, then back.  Keeping slowly opening the hips by moving in these circles.  Repeat 3-5 times, then reverse direction.


3. Table Top with twist- Come to hand and knees, shoulders over your wrists and hips over heels.  Root down through your left hand and reach tall with your right arm.  Bring it slowly underneath your left arm, twisting to the left and bringing your shoulder to or towards the floor.  Repeat on your other side.

4. Cat/Cow- Re-aligning yourself into table top position, take a deep breath in and look up as you arch your back.  Exhale and round the spine, gazing towards your navel and pushing the hands down into the floor.  Repeat 3-5 times, integrating your movement with your breath.

5. Child's Pose-Wide knees wide, bring your hips towards your heels as far as feels comfortable, forehead resting on the floor.  You can always use a blanket under your belly if your knees resist.  Stretch the arms out in front of you and reach towards the front of the room.  Breathe here, then slowly walk your hands out towards the right.  Open up your side body as you push down and away with the hands here.  Walk hands back to center and then over to the left.

6. Legs up the Wall- Move to the wall with 1-3 folded blankets or a bolster.  Stack the blankets and line them (or the bolster) up to the wall.  Begin with your right hip and shoulder just grazing the wall, sitting on the side of the blanket.  Slowly swing your legs up the wall and let your head and shoulders rest on the floor.  Don't be discouraged if you need to wiggle to get your hips closer to the wall, or if it takes you a few times to get there.  You'll get there eventually. :)  Keep your legs firm on the wall, but release your arms to your sides.  Close your eyes and let all the tension and anxiety you've built through your day melt.  Stay here 5-15 minutes, then slowly bend your knees and roll off your supports.  Stay on your side for a few breaths, then slowly come back to seated.  Ahhhhhhh!!!!!


Namaste,

Kristin Henningsen, M.S., C.H. R.Y.T.