Prasarita Padottanasana - Standing Wide Angle Forward Bend

This is a forward bend that allows for an inversion of head and torso.  It’s a great pose when you are tired, fuzzy headed, or have a head cold (sinuses).

Step your feet wide apart, toes pointing forward.  Hinge from the hips, keeping back straight, bend forward.  You need to be able to place your hands somewhere so if you cannot reach the floor, have a chair or some blocks handy.  Do not force the forward bend, keep back straight, soft focus eyes forward.  Hold for 30 seconds.  Slowly raise yourself upright using your glutes.  Bring feet together and rest for a few seconds.

Repeat pose.  If you are able, release forward into a deeper bend and relax head and neck.  Slide hands between feet and rest head on the floor or a height.  This can also be done if you can only go as far as resting your head at chair height.  Hold 30 seconds.

The first few times I did this pose, I felt like a wishbone.  You will eventually find all those muscles in your legs and buttocks to support you.  It just takes time.

Chili Corn Bread

I got this recipe out of a magazine years ago.  It was a favourite of my boss, Sheryl.  Great recipe for summer BBQs or winter soup suppers.

3/4 cup unsalted butter, room temperature
1 cup yellow cornmeal
6 tablespoons sugar
4 large eggs
1 ½ cup all purpose flour
1 tablespoon baking powder
1 ½ teaspoons salt
1 15oz can creamed corn
4 oz diced chilies, canned or fresh, your choice mild or hot
1/3 cup (packed) grated Monterey Jack cheese
1/3 cup (packed )grated cheddar cheese

Preheat oven to 375F.  Lightly oil 9 inch square pan.
Mix butter, cornmeal and sugar in large bowl.  Add eggs one at a time.
Mix flour, baking powder and salt together and add to batter.
Mix in corn, chilies and cheeses.
Pour batter into prepared pan.
Bake about 45 minutes until tester inserted into centre comes out clean.
Cool to warm and cut into squares.

Viparita Karani (Legs Up The Wall Pose)

This is a lovely pose for a couple of reasons.  First, it is easy to get into.  All you need is a wall you can stretch your legs up.  Also, it is a nice way to revitalize legs that are tired whether you’ve been through an exercise class or done a lot of walking or have stood still for a long period of time.

Sit facing a clear wall.  Try to get your buttocks as close to the wall as possible.  Swing your legs up the wall and lay flat on your back.  The first time I did this pose my buttocks were not touching the wall.  Now my hamstrings and hips have loosened up so I can now get to the wall.  If you are away from the wall and have a foam block handy, place the foam block between you and the wall so you have something to press into.  Legs are straight up the wall, your sacrum is flat on the ground, and your feet are bent at the ankle as if you are standing.  Arms are relaxed at your side with palms up.  If you head is uncomfortable, you can use a towel (single fold so not too high) under your head for a cushion.  Now, just relax.  That can be a challenge especially if some muscles are complaining.  Try to hold this for 1-2 minutes.  You can cross your legs (remember to alternate cross) for some variation.

When this pose becomes comfortable, you can then use a bolster, folded blanket, or foam blocks under your upper pelvis.  Ideally you should have the feeling your hips are gently cascading over the support.  Shoulder blades are still on the floor.  This will give more space for your heart and lungs.  You may have to play with the position of the support but once you find it, it is very comfortable.  

Flipping for Inversions

Inversions are an important part of Iyengar Yoga.  It can also be the most challenging and scariest series of poses.  Shoulderstand, headstand and handstand are the classics.  I can do a respectable shoulderstand after four years of Iyengar Yoga but I still push my legs off the wall.  I can even take my feet down to a chair for the plough pose.  My handstand practice is a downward facing dog pose placing my feet on height.  My headstand is a variation on dolphin pose with my hands clasped, head nestled onto a folded blanket and between my clasped hands, and walking myself forward to support my back and hips against a wall.  Still complicated but I am a work in progress.  I think this is one series of poses where a good teacher is necessary.  It is very important to never strain your neck.  You need to take your time and learn the techniques carefully.

So, with all of these cautions and concentrated work, why are inversions important?  Simply, it is giving the body a chance to enjoy the reversed gravity.  Your organs are given more space.  Your heart has the chance to have the blood flow from the legs brought down without pumping so hard.  The good news is there are poses a beginner can achieve that can give some of the benefits of the classic inversions.  There are two poses I will discuss through this week so stay tuned.

Quote from B.K.S. Iyengar


"Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open." 
  ~B.K.S. Iyengar

Parsva Sukhasana (Seated Crossed-Legs Twist)

This is a nice simple twist.  First, start by sitting cross-legged on the floor.  Many of us need to sit on some height.  Your knees should not be above the top of your hip bone.  In a Iyengar Yoga class we have foam blocks to sit on so the height required can be added on.  I can sit down on the floor now but still like the comfort of a folded cotton blanket.  Folded blanket or towels can be used at home.  Now that you are seated, relax, and let your body adjust.  Sometimes my hips ache a bit and need a few moments to appreciate the gentle stretch of this position.  Inhale and sit tall without popping your ribs too far forward.  Exhale and slowly turn your body to the right.  You are trying to achieve a spiral effect from the lower left hip to the right shoulder.  Try to bring your left hand to your right knee and place your right hand on the floor slightly behind you for support.  If you are on a height, you may need something to rest your hand on.  Inhale, sit tall; exhale, gently deepen twist action.  Gently turn head but to not crank it around.  Turn from you torso not your shoulders.  Do not force the pose.  Hold for about 20 seconds (10 full breaths) and release forward.  Change the cross of your legs and repeat to the left.

If you cannot sit on the floor, this can be done from a chair.  Sit on the chair sideways so the back of the chair is on your right.  Feet flat on floor.  The actions of the body are the same turning yourself towards the back of the chair.  Take hold of the chair back for support.  Make sure you are turning from your torso, not your shoulders.  After you have completed the right side, turn yourself on the chair so chair back is on your left side and repeat actions to the left.  Again, do not force the pose.  It takes time for body parts to loosen so be patient.  We always joke in class we are on the 20 year plan.

Turkish Treasures

This is an exciting post for me!  I worked diligently over the weekend and completed a Squidoo lens on my Turkish vacation.  It's posted in the right-hand column along with two other lens I've done.  Enjoy!