Little Wing

this is a great book for anyone interested in yoga. lot's of info for everyone beginner to advanced.

written by this guy.

What is Iyengar Yoga? Iyengar Hatha Yoga is based on the teachings of B.K.S. Iyengar, a living Indian Yoga Master. He has done more than anyone ever has in perfecting the science of yoga and in increasing its therapeutic application. His approach is characterized by the innovative use of props (which he designed himself) to make the poses available to everyone regardless of their limitations. His vigorous approach also involves meticulous attention to detail and precision in performing the positions thereby maximizing their safety and therapeutic value

Little Wing

with Shae's permission i'll share bits of what i learn while reading it here.

Shae

Shae

Did some wall work for night 15:

-->Triangle: 5 times for 5 breaths (each leg)

--> Warrior 3: 5 times for 5 breaths (each leg)



Away from wall:

--> downward facing dog: 4 times for 5 breaths

--> warrior 1 and 2: 4 times for 5 breaths (each leg)

--> hero: 4 times for 5 breaths (each arm)

--> corpse with bolster under the back: 10 minitues

Shae

Since this thread is about yoga and how it helps you mentaly, I thought I might share some tid bits about somthing I do usualy before i get to meditating before the yoga work out. I usualy light one or two inscense sticks to just set the mood. My prefrence is either lavender, vanilla, or dragon's blood. Who else likes inscense beside me?

Little Wing

incense is nice but i've been burning these little squares of scented wax u melt them in a pot over another candle. i like orange n chocolate mixed together best.

and to continue trying the poses you have shown us aka asanas

*will edit to here in a bit*

Shae

Did a short w/o for night 16. Being at my auntie's birthday party bored me to exhaustion . The short w/o consisted with some wall work:

--> Triangle: 6 times for 5 breaths (each side)

-> warrior 3: 6 times for 5 breaths (each leg)

Shae

Night 17:

--> Warrior 1,2,3: 5 times for 5 breaths (each leg)

--> Triangle: 5 times for 5 breaths (each side)

--> Downward facing dog: 5 times for 5 breaths

--> Tree: 5 times for 5 breaths (each leg)

Shae

night 18

I could not squeeze in some time because my sister was sick. Jessica had a pretty rattly cough and she wasn't herself. So I was taking over for mom and dad.

Cool. Huh?

Shae

night 19:

The magic number was 5 today.

--> Hero: 5 times for 5 breaths (each side)

--> Downward facing dog: 5 times for 5 breaths

--> Warrior 1,2, and 3: 5 times for 5 breaths (each leg)

--> Corpse (with bolster pillow behind back): 5 minitues

Archangel

Looks like youv'e got it goin on in here Sister Shae, hows your sister? Wheres that pic?

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Shae

^ No one won't give me the time of day to get one done of me damn it! I will get some done one of these days.

Shae

Did a short w/o for night 20 since I was out all day looking for work.:

--> Warrior 1,2,3: 4 times for 5 breaths

--> Tree: 4 times for 5 breaths.

Shae

Had quite a bit of info to take in for night 21 in my class. This is what happened:

1) I had learned about the health benifits when you do your yoga work out. There are a lot of things that do good when you do a certain pose but I will only point out a few:

--> When you do a standing posture (ex: mountain pose), benifits of doing that can teach basic principals of alignment (aka: standing straight), establish a firm foundation, and gives strength and mobility to the hips, knees, neck and shoulders.

--> When you do back bends (ex: standing foward bend), it opens the body, and it betters the nervous and digestive system, strengthens the arms and shoulders, increases the flexibility in the spine, develops courage and mental energy, and lifts depression.

2) I learned some poses can help improve various health condidions.
I have one great example here:

--> Well I guess you know that Jessica (my sister) has some stiff legs from having the muscle spasms. Generally, all yoga poses will help but as far as Jessica is concerned, her condition limited her to doing a pose called a lay down leg bend. Helped her with the leg bends a few times for 5 breaths each. She calmed down pretty quickly.

If you want to know some more poses for a condition you or someone else might have, I'll be happy to dish out the info. Ask here or p.m. me. I don't care. I have info for on poses from improving memory to sexual fustration.

Part 2 of what else I learned and my work out for night 21 comming up!

Shae

Some poses I learned on night 21:

1)
I kind of like the pyramid pose. Just think of triangle with a back bend.

2) Did a lot of knee and leg bends but here is a few that you can see:


Wind (Its just a simple knee bend)


I like the Reclining Big-toe as well as the half wind. But it requires a strap.

3) The class did some King pose preperations but did not do the actual King Pose (aka: standing on your head) because everyone has the fear to do it. I had the fear because I'm not going to be able to hold my weight. So we were preparing by doing a variation of the child pose but we have our tops of the heads sitting on the floor and our hands holding the back of the head.

4) The downward facing dog work shop: I was not having fun. All of us were trying to hold that pose so Gerogeanna could cretique everyone. What she said about me was that I did not have my ass up in the air and my knees bent. So by the time Georgeanna got me into the right position, I had my chin in my tits.

.................................................. .................................................. ....
The w/o:

--> Warrior 1 & 2: 6 times for 5 breaths

--> Mountain: 4 times for 5 breaths

--> downward facing dog: 5 times for 5 breaths

--> pyramid: 4 times for 5 breaths

--> wind: 4 times for 5 breaths

--> Reclining Big-toe : 4 times for 5 breaths

--> corpse: 5 minitues

Archangel

I tried the Wind pose, felt incredible on my lower back!!! Glad all is well for you and yours my Friend!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Shae

^

*puts hands together in front of heart and bows* Namastae.


If you don't know what that means, it means "I bow to you".

Shae

I worked double time on my legs and arms since I am going to be up and out and about entertaining people at my sister's 11th birthday party tomorrow. I'm exhausted!

--> Warrior 1, 2, 3: 9 times for 5 breaths

--> Triangle: 9 times for 5 breaths

--> downward facing dog: 5 times for 5 breaths

Shae

No night 23. Had a hell of a lot of company for Jessica's 11th birthday. But hey, it was fun. Had a bowl of cantalope and watermellon tonight with some cottage cheese. Good stuff actualy.

Shae

Night 24:

--> Wind: 5 times for 5 breaths

--> Pyramid: 5 times for 5 breaths

--> Triangle: 5 times for 5 breaths

--> Warrior 3: 5 times for 5 breaths

--> King preperation: 6 times for 5 breaths

--> Downward facing dog: 5 times for 5 breaths

--> Corpse with bolster pillow: 6 minitues

Shae

Night 25

I've made a break through in my yoga routine theory. I saw that I do better in the resturant. This is how I came to it: Monday night I was getting my yoga on. Tuesday, before the resturant opened, I did a pose or 2 (pyramid and the warriors), and I seemed to do my work with ease like carry a tray with 10-20 pounds of food overhead with one hand. So, what I am planning to do is that every night before I head to the resturant, I do my yoga w/o that will do good on my legs and arms. Then in the morning, do a pose or 2 before the resturant opens. This is how I am going to plan this: Its 3 nights a week plus 3 mornings. The w/o I want to follow as shown:

p.m.

--> Downward facing dog: 5 times for 5 breaths (if I want to gun for more, I will. Just to help my arms. )

--> Hero: 5 times for 5 breaths (see downward facing dog)

--> Warrior 1,2, and 3: 5 times for 5 breaths

--> Pyramid, triangle, and tree: 5 times for 5 breaths

a.m. (before the resturant opening)

--> Hero: 5 times for 5 breaths (might gun for more)

--> Warrior 1,2, and 3: 5 times for 5 breaths

.................................................. .................................................. .

Lets see what happens. I'm sure interested.

sftwrngnr

For what its worth,
You have a very interesting journal . I am also a fellow inhabitant of hell... er..em... Arizona. Keep up the great work and implicit education for those of us who have never done yoga.

"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
--------------------------------------
Current Stats:
Age: 39
Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218
Goals:
Interrupted due to accident !
Rehab journal:
Dan's rehab journal
Training journal:
Dan's westside training journal

Shae

^


Let you be healthy.
Let you be strong.
Let you be happy.

Namaste.

Shae

I guess this is night 28

My regular teacher, Georgeanna was not in class today because she is in California to some yoga workshop. But the replacement, Kat was pretty good. She taught us ways to intensify a yoga work out and get more bang for the buck. Here is one example:

--> You know the table top pose? Its basicly a pose where you are on your hands and knees. A way to get more stretch in your arms is to one at a time for 5 breaths is to try to twist your hand at a 180 degree angle. Your fingers should almost face the knee. And you feel it in your arm pretty well.

and as far as the new poses as concerned.......

--> For bear pose, I think I better explain since I can't find a pic. Its just a table top pose and then you start by sticking out your right arm and your left leg. Hold that for 5 breaths then switch. It feels great in the backs of the legs.

-->
-->Now the boat pose (shown above pic) is what I had a problem with. Its just keeping the balance is the key.

-->

Shae

As far as the work out:

--> downward facing dog: 6 times for 5 breaths

--> bear: 4 times for 5 breaths

--> table top and cat: 4 times for 5 breaths

--> child: 4 times for 5 breaths

--> warrior 1,2,3: 4 times for 5 breaths

--> tree, pyramid, triangle, and eagle: 4 times for 5 breaths

--> boat and baby: 4 times for 5 breaths

--> corpse: 6 minitues