Spine Stretch Your Way to Freedom

February 2nd, 2010

 

 

Spine Stretch

Check out the supplementary video!

A flexible spine is one of the main goals in Pilates.  Joseph Pilates in Return to Life says, “…the only real guide to your true age lies not in years or how you think you feel but as you actually are as infallibly indicated by the degree of natural and normal flexibility enjoyed by your spine throughout life.”  Yet, many have flexibility imbalances in their spine, which can lead to compression in areas or even pain.  Some areas may be tight while other areas may be hypermobile.  Spine Stretch is the perfect exercise to balancing the spine.  If done properly, Spine Stretch will stretch the shoulders, back of the legs, and hips while building strength in the abs, shoulders, arms, and spine.  Ultimately, this exercise will help decompress and find spinal freedom.                  

There are many cues utilized by teachers to describe spinal movement in flexion exercises.  The most common ones are “one vertebra at a time,” “articulate the spine,” “imprint the spine,” and/or “make a C-curve.”  There is nothing wrong with these cues, but what do they mean?  Even if you understand the concept, do you know how to make your body move that way?  Most of us tend to skip spots in our spine because of the current muscle patterns and structure.  We continue to perform these exercises leveraging off of our hypermobile spots and avoiding our tightness.  Although we may get some benefits, we are recreating the same muscle pattern.  The goal is to change the muscle pattern and structure to be more effective and efficient for the body.    

It is important to first figure out your current patterns.  Some areas may be easier than others.  For instance, tight low backs are usually a problem we notice while hypermobility may not be as obvious.  The best way to analyze your current pattern is to practice Spine Stretch up against a wall.  Sit up straight with your spine placed on the wall and tune into how your spine is moving.  If your spine places extra pressure into the wall as you bend forward, that may be a hypermobile area.  If your spine peels off the wall skipping a section, this may be tightness.  As you peel off the wall, the spine should move smoothly and evenly including your low back. 

Once you tune into your current spinal movement, we need to look at possible hindrances that affect the exercise.  The first problem revolves around the hip, back of the leg, and shoulder tightness.  The spine may be limited in its movement when the hips, back of the legs, and shoulders are tight.  The key is to modify to ease the strain on these areas to create more freedom in the spine.  Many students feel defeated if they can’t do the advance version.  But, this tends to cause more strain on the body.  This will hinder the body’s ability to open.  If you continue to strain through the position, you will continue the same muscle patterns.  You may get some benefits, which will be slow and more frustrating.  Remember the goal is not to perform the advance version but rather to decompress and build even flexibility in the spine.  Use modifications to reach your ultimate goal of spinal freedom faster.

The next problem prevalent in this exercise is the main principle of this exercise.  This is not a flat back exercise or a hinge at the hips.  There are very few straight spine exercises in Pilates.  Straight spine work is important because the body should be able to be manipulated in as many ways as possible.  Pilates focus is on manipulation of the spine.  Every Pilates session should take you through spinal flexion, extension, rotation, and side bending.  This is the key to reaching the goal of spinal flexibility.  The Pilates Spine Stretch is a flexion exercise, which will attack the low back, back of the legs, and hips differently than a flat back.  Make sure that you are bending the spine as you pull forward to create a bow shape.         

The last common problem is pushing the body beyond its limits to reach further.  In Pilates, there is no one shape.  There is only the shape that is the most productive for your body.  Each person will look different based on what he/she needs out of the exercise.  However, many students will push their body trying to get further.  Students will reach their arms or strain the back of the legs to get further, which will avoid the spine stretching to the best of its ability.  It is ok if your body does not reach as far forward as the person next to you.  The exercise is to work the areas your body needs to create balance.  More spinal balance and leg flexibility is what will get the body to reach further.   

Exercise

Spine Stretch- Modified

Spine Stretch ModifiedSit up straight with your legs in a wide V position with feet flexed.  If you struggle to sit up straight, prop yourself up on a blanket or two until you feel less strain.  Lift your arms to shoulder height in front of you.  Exhale as you lower your chin to chest bending each part of your spine forward.  Inhale as you start with your lower back to stack the spine back to straight.  Make sure to pull forward as you bend rather than push the spine back. Keep the feet flexed throughout the entire motion.  As you build more flexibility, remove the blankets and start to reach the arms to the ceiling.  Practice 5-8 repetitions. 

Spine Stretch- Advanced

Spine Stretch AdvancedSit up straight with your legs in a wide V position with feet flexed.  Lift your arms to the ceiling.  Exhale as you lower your chin to chest bending each part of your spine forward trying to reach your forehead to the ground.  Inhale as you start with your lower back to stack the spine back to straight.  Make sure to pull forward as you bend rather than push the spine back.  Keep the feet flexed throughout the entire motion.  Practice 5-8 repetitions. 

Master Spine Stretch to decompress the spine, build flexibility in the spine, shoulders, back of the legs, and hips, and improve strength in the abs, shoulders, arms, and spine.  But more importantly, master the Spine Stretch to find spinal freedom.

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Extended Side Angle Pose: Utthita Parsvakonasana

February 2nd, 2010

 

 

Side Angle Advance

Check out the supplementary video!

A standing pose that has strengthening as well as flexibility benefits is side angle pose.  This asana strengthens and stretches the legs, knees and ankles. This pose also stretches the groin, spine, waist, chest, lungs and shoulders.  Another added benefit is the stimulation of the abdominal organs and an increase in stamina.  The therapeutic applications that side angle offers are relief of: constipation, infertility, low back ache, osteoporosis, sciatica and menstrual discomfort.  Side angle pose can be modified to fit your strength and flexibility level so it is a pose that is accessible for most everyone.

Getting started:

Begin by standing on your mat with feet wing span apart (the distance between your wrists with arms extended shoulder height). Start with your right foot towards the front of the mat  aligning the heel with the arch of the left (back) foot.  Your left toes should be pointing towards the side of the mat to open the hip.

Side Angle ModifiedStart to bend the right knee and work towards bringing it directly over the ankle.  Keep the knee pointing toward the second or middle toe.  Make sure the knee doesn’t go beyond the ankle.    Ideally the goal is to get the thigh parallel to the floor.  If the leg is not strong enough, lessen the bend in the knee.  Sink the hip towards the earth and place the right forearm on the thigh. Be mindful of lifting the back inside ankle joint and pressing weight to the outside edge of the foot.  Avoid leaning into the thigh and sinking in the shoulder.  The waist should be active and lifting away from the floor.  Lift the left arm towards the sky.  If you have limited mobility in the shoulder, keep the arm  raised at 12:00.  If the shoulder permits, take the arm towards the right ear and stretch from the hip all the way to the fingers; stretching the whole side of the waist.  Roll the shoulder back and roll the left side of the rib cage and hip towards the sky. Have the feeling of sinking towards the earth but lifting towards the sky at the same time to create dynamic tension. Take deep expansive breaths through the chest.

To deepen the pose:

Once you can keep your thigh parallel to the floor and keep the alignment and breath flowing as well as feeling a sense of ease in the pose, it’s time to move deeper.  Beginning students tend to want to move deeper before they have the strength and flexibility to do so.  Make sure you can already sink the leg and hip deep in the pose before progressing further.  You can place a block to the inside of the front foot to whatever height is appropriate and bring the hand closer to the ground.  Use your arm to gently press the knee open.  The deepest position is when your palm is flat to the floor with out lifting the hip out of the pose.  Feel the alignment of a straight line from your foot to your fingertips.  The left side of your body is stretching while the right side of your body is strengthening.  Hold this pose up to 10 breaths and then return to standing.

Side angle can bring a sense of balance to the body by taping into your inner strength while creating space at the same time.  Make sure to do the pose on both sides to insure that balance.

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Scab of Lies

February 1st, 2010

The travels into the center of my being have been an interesting flashlight on my life.  You see stuff that you like and things that you have no clue why you did them.  Then you hit that one event that you thought was resolved.  Or did you just convince yourself that you dealt with it?  If I just put another band-aid over it, it will some how heal.  Yet, it is only in ripping off the scab of lies that you truly start the healing process.  For me, I just had the realization of a wound that needs to heal.  I never looked at my role in the situation and the larger wound hiding underneath the scab of lies I told myself.  I have just ripped the scab of lies to feel the pain of truth.

There is a definite disconnect for me in the area of love.  It just seems easier to stay away from it than to open my heart completely to the opportunities.  I will go on dates and pretend I’m opening myself.  Or I will get excited about someone who is already in a relationship because it is safe.  Or I will use the constant excuse that I’m too busy with my studio.  In reality, I’m just fooling myself.  I see the falsities of my reasons.  Falsities that served me up to this point because I was afraid to rip open the scab.  I was afraid to go into the truth of my nemesis. 

I determined at a young age that I would not get into a serious relationship until I was completely happy with myself.  Unfortunately that girl forgot that wisdom as the scab of lies took over.  I knew I wanted a particular type of love.  I wanted a relationship in which he was my best friend.  We would challenge each other in a healthy way to grow as individuals and as a relationship together.  We would accept each other as we are and love every part of each other even the flaws.  Yes, there would be tough times, but in those tough times we would become stronger together as we figured out how to get through it.  A relationship that we could have our own lives and still create adventures together. 

There is one relationship in particular that my scab of lies had hardened.  For me, it was an emotionally abusive relationship.  He would tell me I would be ugly if I cut my hair short.  He would tell me that I would look ugly if I would wear my awesome Gwen Stefani Hot Topic plaid pants.  He would be pissed when I would wear my favorite Chicago Bulls sweatshirt.  He even ripped the collar of the sweatshirt in one of our arguments.  He would get mad if I went out with my friends, and eventually I cut myself off to them.  I, even cut myself off to the one person who always put light in my life, Teryn.  Even she couldn’t help me out of the darkness that was being created in this relationship.  Then there is the time that I stood up during a football game to go to the bathroom, and he grabbed my arm to push me back into the chair.    

However, I was never really willing to admit to myself that this was an abusive relationship.  I’m a strong independent woman who would not be in an abusive relationship.  He really didn’t hit me so it wasn’t like that other type of abuse.  I forgave him knowing that we just weren’t a good fit.  Even now I don’t blame him.  I believe he was looking for a certain person who I was not.  He never really saw me for me.  That is ok because it is ultimately me that had to rip open the scab of lies.  Baby, I’m ripping right now.

I allowed that abuse.  Why?  Because I was abusing myself more than he ever could.  He never got more violent than the one time during the football game, but I wonder at that time how many punches I would have taken.  The reality is until the past year I would have taken many punches.  Those punches would have been nothing compared to the lies I was telling myself; the lies of not being good enough.  It was easy to take the abuse when you are abusing yourself. 

This relationship closed me off to my friends and ultimately to life.  I started to be depressed and wouldn’t leave the house except for work.  He would even come over and hold me when I wouldn’t leave the bed.  However, that wasn’t going to change it.  Only I was going to change it.  I knew I wanted out of the relationship for a long time.  I was staying in the relationship for a web of reasons that continued to build the scab.  None of them was the real answer.  I was unhappy with me and I felt I deserved to be treated that way.  After enough misery, I started to break free from the prison I created for myself, except I didn’t really cut the ties.  I kept a relationship with him even though we weren’t officially dating.  I wasn’t fully ready to leave the abuse of myself.  Finality didn’t occur until I was transferred to Wisconsin.  It was when I told him I was dating someone new that it truly ended.  

He didn’t see me for who I was, and I was not what he really wanted.  He was not what I wanted.  I don’t believe he would have treated the right girl that way because he really did have a good heart.  Yes, he had a role.  However, I had a larger role because I could have walked away at any time when I wasn’t receiving what I needed.

I have been willing to sacrifice my happiness for others in my relationships because I didn’t think I deserved better.  I knew relationships were over and would stay in them holding onto nothingness.  I have been willing to be miserable in a relationship because I believed I needed love to feel better about myself.  I have been willing to put my life on hold for the hopes that my boyfriend would change.  I have been willing to overlook major issues because I wanted to be loved.  I have been willing to be abused because it was less than the abuse I was already doing to myself. 

Now that I have removed the layers of scabs I can move forward.  I will not get involved in a relationship that does not meet my desires.  I love myself more than I could love anyone else.  I will not stick in a relationship hoping they will end it.  I will not be in a relationship where the other person wants me to change.  He needs to love me for me, flaws and all.  He needs to see me for who I am and not what he wants me to be.  Most of all I start to love me more than anyone else.  No one can complete me or make me happy.  Only I can make me happy. 

I open the wound to the truth of my love to heal all that is me.  Now, I’m ready to open myself to the love that I desire because I will see clearly beyond the lies I could tell me.  The scab of lies no longer exists to cover up the truth of my love.

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A Mask Revolt

January 27th, 2010

HalloweenSomewhere between waking and walking out into the so called real world we put on our mask.  We get up, get dressed, groomed, eat breakfast, and head out the door.  The person who walks out the door is not the same person who wakes up.  Some of us are the sexy French maid or the clown with the squeaky shoes or the cheerleader or the grim reaper all hiding our truths from the other French maids, clowns, cheerleaders, and reapers.  We never allow the other masks to see who we really are.  And if we do show the other masks, we only take off one layer because nakedness is shameful to the soul. 

But, what if nakedness is not shameful to the soul?  What if nakedness is freedom into dancing with the moon?  The mask then holds us from truly finding the freedom and happiness that is rightly ours.  Held back because we all wear the mask of what the real world supposedly tells us is freedom; a real world that only exists in our own creation of conformity.

We choose to put the mask on everyday.  We choose who sees beyond the layers and what layers they see.  But how many of us truly revel in our nakedness?  Who really shows the other masks that you are like them curious and searching for more?  That you search for the freedom that they do.  

Ahhh, but the masks say they are afraid to be hurt.  Yes, masks I see and feel your fear.  However, do you not hurt now?  Are you not subjected to standards even with your mask of protection?  To try nakedness is not to cause you more pain because the pain already exists.  It is to shine in the brilliance that you hide from those around you.

Some masks may shun you, but those are the masks already causing you pain.  Just maybe those masks want to find that freedom, but can’t find the strength to take the step you do.  It is easier to shun than to dance in your nakedness.  As your brilliance shines more, those painful masks will exit while a flock of nakedness will support you and love your brilliance as it is, completely unmasked.

Yes, my masks this is a struggle to completely open to your nakedness.  But, we will start slowly.  Layer by layer release the mask you have created.  It may take years, but that doesn’t matter.  The naked people see beyond the layers waiting for you to shine.  They too have gone through the process and wait patiently until you are ready to release the last layer. 

It is time for a mask revolt.  Come masks and shed your layers with me so we can one day dance in our nakedness with the moon.

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Juice Fest 2010 Baby

January 18th, 2010

As some of you know, last April I did a Raw Food Detox.  I was so amazed by the positive changes that I have continued to live the raw lifestyle.  Wisconsin winter has made it a challenge; however, I can say I maintain the raw lifestyle about 50-75% of the time.  No, not everything I eat is raw.  Yes, I do eat meat on occasion and it is cooked.  Basically, I have increased my whole food intake and limited my processed food intake.  Included is an increase in my raw vegetable, fruit, and nut intake and changing to sprouted grains, raw cheese, organic eggs, raw honey, and other whole foods in their purest form.  You increase the amount of food with real nutrients and decrease the food that has to add nutrients or has little to no nutrients.  Part of this belief is to eat foods with beneficial enzymes and nutrients that the body needs.  We have over processed our foods so much that now they have to add nutrients.  Any time you see fortified it really means, “We stripped all the good shit out of it for you and now we must put it back in.”  We are so concerned with bacteria that we have stripped the good stuff out including the bacteria our body needs.  Not a shocker that we are adding probiotics to our daily intake considering we took all of the good stuff out in the first place.

Enough about my ranting because I can go on for days about the sad shape of our food supply.  However, my lifestyle change has resulted in increase energy, a sexier slimmer body, reduced wrinkles, reduced cellulite, vibrancy, and a kick ass love for my health.  Needless to say I feel Grrrrrreat!  This is why I continue to eat these foods especially when the second you eat crap you feel like crap.  Don’t worry I do eat plenty of crap as my holiday trounces left me feeling bloated and blah.  However, the new year brings new adventures.

My girl, Angel, in Bama has many similarities to me; football being one of them and a love for food being the second.  When she started to see my results, she started asking a ton of questions.  I shared my information willingly and purchased the Raw Food Detox Diet and Raw Food Life Force Energy books for her birthday.  She bought herself a juicer and started living the raw lifestyle.  Although she did not go as hard core as me, she incorporated the aspects that fit into her lifestyle.  Really that is what it is about.  It is not about deprivation; it is about meshing it with your lifestyle to create a more vibrant you.  She started to see plenty of results and became as enthusiastic as me. 

I was blown away when she told me that she tried a 1 day juice fast this past weekend.  She got her husband on board, who has been very patient in her lifestyle change and yet not fully embracing it.  I give him kudos for trying; however, just going along for the ride does not give you an experience.  An experience is ignited when you truly open your heart and mind to the possibilities.  After that, you can tell me it is crap.  If you go in assuming you aren’t going like it, you miss out on the best stuff in life.  As her juice partner support system, he sucked as he started talking about hallucinations.  All I have to say is if I’m going to hallucinate on a 1 day juice fast bring it on.  It is nice to see pink elephants every now and then.  Needless to say they stayed strong for the day and topped the night off with Chinese food.  Mmmm to Chinese food, but probably not the perfect end to a juice fast.

When she told me her story and how she wanted to try it again, I said game on.  I told her I would be her juice fast support system, and asked when do we start?  We decided on a day and Juice Fest 2010 was born.  The day before the fast I went shopping to pick my juice menu for the day.  I chose my typical morning delight of Life Force Power Ade with kale, lemon, apple, celery, beet, and ginger followed by The Oxygenator with carrots, beet, ginger, and Serrano pepper for lunch.  I finished the night off with a delicious sweet Holiday Anytime, which has carrot and pumpkin spice.  I was excited to try some new juice choices as well as enjoy this great experience with a friend. 

I woke up the next day ready to prepare my juices for the day as I knew I wouldn’t get home until late.  I wanted to make sure I would have enough to make it through the day especially since I love food.  I tend to energy crash if I don’t eat.  This was a tremendous concern for me.  On my way to teach Pilates, I called my girl up and left a voicemail in my most hyped up tone, “Juice Fast!”  Really, I was psyched to have this experience.  The day was filled with juice fast updates and both of us screaming “Juice Fast!”  The day was easy, but we both knew the night would be a challenge as warm food would be calling.  We stood strong and checked in one last time to complete our juice fast challenge. 

The experience was f*ing awesome.  First, I tried some new juices.  The Oxygenator rocks if you like spicy food.  I may have never tried it without this wonderful experience.  I am a routine girl when it comes to food.  When I find what I like, I stick with it.  If I get bored, I move on for a short period of time always returning to my comfort.  I now have a new juice to add to my repertoire.  I have been trying to open my food choices more and more and this was just one more way to break my comfort zone.  Second, I accomplished a new challenge.  I was able to see yet again my connection to food.  Looking at the peppermint bark and cookies on the table didn’t make it any easier on me.  However, I was able to see that I didn’t need them.  They may taste good, but it is not a need.  If I want one, sure I’ll have one.  It just doesn’t control me.  Third, I realized how much I inspired my friend.  People tell me that I have inspired them; however, I always struggle to recognize my role.  I downplay role because I struggle with self confidence.  I have been working hard to change that, and this was a moment where I fully accepted my role in the juice fast.  More importantly, I am damn proud to play the role I did.  Lastly and the best part, I was able to support my friend and have an awesome time.  We had so much fun in our conversations.  At one point, she said she would have done the juice fast just for all the fun we were having.  We were traveling a new road together and enjoying all the beauty that was around us.  We are now bonded in a new way,  the Juice Fast way.  I may have inspired her, but she is the one who took the first steps on the road.  I was just able to bring the convertible with the top down.

Where will Juice Fest 2010 go?  The possibilities are endless.  For now, it will be a monthly travel for us.  We will pick one day every month to participate in our juice fast.  We already have a couple of friends ready to join us on the journey.  Come join the Juice Fest with us for a kick ass time.   We will help support you on your journey!  Details on the next date will be coming soon.

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Vasisthasana – Side Plank Pose

January 5th, 2010

Side Plank

Check out the supplementary video!

A challenging pose that creates stamina strength in the core and upper body is side plank.  Vasisthasana is a challenge for the arms, the core, the legs and the wrists as well as helping to improve one’s balance.  Frequently the novice yogi can struggle with the full pose but modifications and small progressions makes this pose accessible for most.  Be careful if you have a wrist or shoulder injury and proceed with caution.  The full pose may be too much until the body is healed and strengthened.  This is a great way to create core strength particularly in the obliques without doing traditional crunches that can exacerbate a disk issue.  The muscles stay lengthened while strengthening them.

Side Plank ModifiedGetting started:  Start by pacing your right hand firmly on the mat  and find even weight through out the palm and fingers.  Make sure the fingers are spread wide.  Align the shoulder directly over the wrist and keep a slight micro-bend in the elbow to prevent hyperextension.  This way the muscles are doing the work and not the joint.  Reach your top hand towards the sky.  Stack your shoulders and hips and extend out the left leg allowing the side of the foot to connect to the earth while keeping the right knee on the mat under the hip or slightly more towards the left foot.  This will allow more weight bearing in the upper body to help create strength.  Feel yourself lift from the obliques like there is a rope tied around your waist with someone lifting you upward towards the sky.  Feel the dynamic sense of tension by pressing into the ground with your hand but again, but lifting upwards.  This is a good modification with a wrist or shoulder injury  and also if your lacking in core and upper body strength.  The lift from the waist will take pressure out of the wrist.

As you progress, you can take your left foot off the ground and extend it straight out from the hip still keeping your right knee on the ground.  Feel yourself reaching away with your heel keeping your foot flexed.  This will add strength to your hip and gluteal muscles.

Side Plank 1When you feel confident to come into the full pose, lift your right knee off the mat and extend it out stacking the side of the left foot over the right.  Make sure you are still creating dynamic tension by connecting to the earth and lifting away to keep the energy flow of the pose.  Take deep expansive breaths through the chest and maintain focus to keep your balance.  To add a final challenge, the advanced version requires you to lift the top leg in the air.  This takes even more strength and balance.  Work up to 10 breaths or more in any variation that works for you.  Make sure you can maintain your breath and alignment in which ever variation you choose.

When you are ready to come out of the pose, slowly lower down to your hip or come right into plank and then switch sides for a challenging core series.  Side plank pose is a great way to create stamina strength and mental focus.  This pose is completely weight bearing and like other asanas- no equipment is required so you can do it almost anywhere anytime!  For questions or comments please contact me Nikki Estes at yoganikki@mindfulmovementllc.com

Namaste’

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An Introduction to Our Seven Energy Centers ~ The Chakras

January 5th, 2010

In Eastern religion, Western Indian medicine and spiritual science the chakras are known as the “wheels of life”.  They are spinning vortexes of electro-magnetic energy that connect us physically, mentally, emotionally, and spiritually.  In the body we have thousands of pathways of energy called nadis that correspond to meridians of traditional Chinese medicine.  These energetic pathways cross like freeway interchanges at seven main areas running though the spine.  The seven energy centers are known as the chakras.

 The charkas are levels of consciousness that influence our perceptions of reality.  They are not physical but they connect the physical with the non-physical and in this way influence the health of the whole body.  Chakras are like energy gateways within your being that process information and through which you can gain access to greater states of perception and consciousness.

Eastern philosophy believes that each of these energy centers contain a universal spiritual  life-lesson that we must learn to evolve into a higher consciousness. In yoga, the lotus flower represents this.  A lotus flower arises from the muddy water to emerge pristine in the light.  It symbolizes one’s growth from the realms of darkness and ignorance into the awakened state of enlightenment or “Samadhi”.  Charkas are energy gateways within your being that process information and through which you can gain access to a greater perception or consciousness.

The following information briefly illustrates the spiritual life lessons represented by the seven chakras:

FIRST chakra- lessons related to the material world

SECOND chakra-lessons related to sexuality work and physical desire

THIRD chakra-lessons related to ego, personality and self-esteem

FOURTH chakra- lessons related to love, compassion and forgiveness

FIFTH chakra- lessons relates to will and self-expression

SIXTH chakra- relates to mind, intuition, insight and wisdom

SEVENTH chakra- lessons related to spirituality

Many Eastern spiritual traditions understand illness to be a depletion of one’s internal power or spirit. A greater understanding of the chakras and what they represent can help us decode the emotional, spiritual, psychological message that underlie physical illness.  Our mind and bodies are completely connected.  When are centers are blocked, we can have problems in all these areas, when the energy flows freely, we can achieve a holistic sense of healing and wellness.

Here’s an overview of each chakra and what they represent:  The first four are more literal, practical, logical and based on the five senses.  The last three are more abstract, symbolic and esoteric.

ROOT CHAKRA- The first chakra located at the base of the spine.  It deals with survival, trust, security and self-protection.  Issues with your tribe or immediate family and the inability to stand up for yourself are dealt with here.  The legs, base of spine, bones, feet and rectum and immune system are a part of the root chakra. Chronic low back pain, sciatica, depression, and immune relates disorders and arise from blocked energy here.

 SACRAL CHAKRA- The second chakra is located below the navel and above the pubic bone.  Passion, creativity, sex, money, ethics and honor in one on one personal relationships manifest here.  The sexual organs, large intestine, bladder and pelvis area are apart of this energy center. Physical problems here can be low back pain, sciatica, ob/gyn problems, reproductive issues and urinary problems.

 SOLAR PLEXUS CHAKRA- The third chakra is located above the navel .  This is the center of personal will, honor and power.  This center deals with your individually and your relationship to the world around you.  This chakra connects to your self-esteem, self-confidence, self-respect and trust. The digestive organs and adrenal glands are affected here.  Digestive issues, diabetes, ulcers and anorexia can happen from this center being blocked.

 HEART CHAKRA- The fourth chakra is located in the center of the chest and is the bridge between the lower and upper chakras.  Love, compassion, joy and self-healing arise when this center is flowing freely.  Issues like bitterness, resentment, and self-centeredness can arise here when the energy is not flowing.  This chakra connects to the heart, lungs, circulatory system, shoulders and arms, diaphragm, breasts and thymus gland.  Physical issues include heart and lung problems and upper back and shoulder issues problems.

THROAT CHAKRA- The fifth energy center is located in the throat.  This is the center of truth, self-expression, artistry, addiction, judgment and criticism.  The throat chakra relates to the throat, thyroid, trachea, neck, mouth, teeth and gums, parathyroid and hypothalamus gland.  Physical issues here that can develop are problems in the mouth, neck, throat and thyroid gland.

THIRD EYE CHAKRA- The sixth chakra is located in the brow center.  This is the place of intuition, insight, emotional intelligence, imagination, lack of self-awareness and prejudice.   This center relates to the brain, nervous system, ears, eyes, nose, pineal and pituitary gland.  Physical issues that arise here are brain problems, neurological disorders, learning disabilities, eye and ear problems, and full spinal difficulties.

CROWN CENTER- The seventh and last energy center is located at the crown of the head.  This is the connection to spirituality and devotion.  Faith, inspiration, selflessness, and values reside here.  This center connects to the muscular system, skeletal system and skin.  Physical issues that can occur here are chronic exhaustion, extreme sensitivity to light and sound and energetic disorders.

The chakras also relate to specific colors, the colors of the rainbow and to the elements.

ROOT – red,  Earth

SACRAL- orange, water

SOLAR PLEXUS- yellow, fire

HEART- green, air

THROAT – blue, sound

THIRD EYE- indigo, light

CROWN- purple, thought

In moving through the chakras we can use this journey  as stepping stones to our liberation, each step granting us more freedom from limited forms, repetitive habits and worldly attachments.  Each step expands our horizons and consciousness.  Meditation, self-inquiry, yoga and awareness of where and when you gain and lose energy help to unblock our energy centers and keep the energy flowing freely for overall health and wellness for mind, body and spirit.

Remember that all physical and emotional obstacles are illusion.  Always seek the energy meaning of a situation and follow it and keep in mind the seven sacred truths of the body and spirit.

 1. All is one

2. Honor one another

3. Honor oneself

4. Love is divine power

5. Surrender personal will to divine will

6. Seek only truth

7. Live in the present moment

By beginning to see your body and spirit in a new way, you can begin to heal yourself.

For more information on this subject, check out these great books:

Anatomy Of The Spirit, Caroline Myss, PH.D.

Wheels Of Life, Anodea Judith, PH.D

Your Body Speaks Your Mind, Deb Shapiro

For any questions or comments please contact me at yoganikki@mindfulmovementllc.com

Namaste’

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Breakin’ Down the Pilates Stomach Series: The Stairway to Heaven Criss Cross Style

January 5th, 2010

 

Criss Cross Advance

Check out the supplementary video!

Here it is the final exercise of the Pilates Stomach Series, Criss Cross.  We have been building strength in the abs, hips, booty, legs, shoulders, arms, and low back while improving flexibility in the hips, knees, back of the legs, low back, and shoulders with the previous four exercises.  Criss Cross will complete the series by challenging strength, flexibility, and stamina with a twist.  Criss Cross is the final step in the Pilates Stomach Series stairway to freedom.                 

Let’s take a look at each of the exercises to reveal the steps that led us to Criss Cross.  We start with the first step, Single Leg Stretch.  This exercise starts to stretch and strengthen the body to prepare for the remainder of the stomach series.  It works the abs and hips with the least amount of strain by stretching one leg out at a time.  When you move through a bent leg position, you lighten the load or strength required to maintain the integrity of the position.  This is also done by stretching one leg at a time.  The body can start to build the strength and flexibility needed to progress to the next step up the stairway, Double Leg Stretch.  Double Leg Stretch continues to stretch the body while adding a new challenge of strength.  The load is more challenging because both legs and arms are stretching out at the same time.  We still move through the bent leg position; however, we extend both legs and arms out requiring a step up in strength.  This increase of strength is needed to prepare us for the third step on the stairway, Scissors. 

Similar to Single Leg Stretch we start with a motion that moves the legs one at a time.  Yet, more flexibility and strength is needed to keep the legs straight through the entire movement.  It requires a particular level of flexibility in the back of the legs, low back, and front of the hips to maintain a straight leg throughout the entire motions.  As well, the straight legs are the next load challenge.  The further you lengthen away from the body in the movements, the more strength is needed to maintain the integrity of the exercise.  You can consider this a lever.  As the lever gets longer, the more strength it requires to hold.  By utilizing one leg at a time you lighten the load on the longer lever.  This helps prepare us to take the next step, Double Leg Lower and Lift.  The same flexibility is needed as in Scissors; however, the load is heavier by moving both legs at the same time.  The lever is the same while the increase in load challenges the body to keep the integrity of the exercise.  It is important to master each of the steps one at a time because the exercise previous prepares you for the next. It is more challenging to jump up two or three steps than to take one at a time; however, you are more likely to perform the exercises improperly and/or with excess strain.  The key to succeeding upward on the Pilates stairway is to master one step at a time.    

The final step on our Pilates Stomach Series stairway is Criss Cross; however, there are a few struggles that can thwart your climb.  First, concern is the head and neck.  Too many times clients pull on their head and neck to create the twisting motion.  Or many will reach their elbow for their knee causing a pull on the head and neck.  This will strain the neck and limit the benefit of the twist.  The goal is to twist your entire spine.  You can think of twisting your spine like a spiral staircase.  The spiral starts from the bottom and stretches all the way to the top.  Rather than pull on the head or neck, try to twist your navel to start the action and finish the twist with your neck.  As well, reach your shoulder for your knee instead of the elbow to allow your chest to remain open while gazing at your back elbow.  You should feel a deeper twist with more muscle contraction than pulling on the head and neck. 

Second, problem area is the hips and legs.  People will focus so much on the twist they forget about keeping the legs engaged.  The legs will be just as engaged as they are in Single Leg Stretch.  In Single Leg Stretch, you use your arms to pull the knee in tightly.  In Criss Cross, you are using the strength of the hips and legs to create the same feeling.  This will also help you anchor for stability.  Many students will lift their opposite hip when twisting, which avoids their tightness and/or weakness.  The key is to reach the opposite hip to help stabilize the hips to twist deeper while bending the other knee into the shoulder.  Last concern is the lift in the upper body curl.  Because we may lack strength to stay lifted in the curl or are tired by time we hit this exercise, we tend to get lazy and rest as we twist.  The goal is to stay lifted in the upper body curl while twisting.  You can think about trying to keep the upper ribcage and armpit of the side you are twisting towards lifted off the mat as you twist.  It is easy to rest as you twist, but the real strength comes as you learn to keep a lift.    

Exercise

Criss Cross- Modified

Criss Cross ModifiedLay on your back with both legs bent in a table top position with softly pointed feet or feet planted on the mat.  Lift into an upper body curl and place both hands behind your head keeping your elbows reaching apart and lifted to engage the arms and shoulders.  Inhale as you twist to the right reaching your back elbow behind and left shoulder reaching for the right knee.  Exhale as you twist back to center.  Repeat on the other side.  As you start to get more comfortable with the twist try to inhale to twist to the right and then exhale to twist to the left without a pause at the center.  Make sure to twist your spine rather than pull on your head and neck.  Practice 5-8 repetitions on each side. 

Criss Cross- Advanced

Lay on your back with both legs bent in a table top position with softly pointed feet.  Lift into an upper body curl and place both hands behind your head keeping your elbows reaching apart and lifted to engage the arms and shoulders.  Inhale as you twist to the right reaching your back elbow behind and left shoulder reaching for the right knee.  At the same time, the right knee pulls into the shoulder while the left leg extends straight out of the hip.  Exhale as you twist to the left straightening the right leg and bending the left knee into the right shoulder.  If you want to be more balanced, switch the breath half way through your reps.  Inhale as you twist to the left and exhale to the right.  Make sure to twist your spine rather than pull on your head and neck.  Practice 5-8 repetitions on each side. 

Master Criss Cross adding a new challenge to your strength, flexibility, and stamina.  But more importantly, master each of the steps needed to reach the top of the Pilates Stomach Series stairway.

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Breakin’ Down the Pilates Stomach Series: Connect the Dots with Double Leg Lower and Lift

December 2nd, 2009

Double leg lower and lift

Check out the supplementary video!

We are now on the fourth exercise of the Pilates Stomach Series, Double Leg Lower and Lift. Double Leg Lower and Lift will continue to work the abs, hips, booty, legs, shoulders, arms, and low back while building flexibility especially in the hips, back of the legs, and low back. Pilates tends to be referred as mainly a core strengthener, but as we have learned Pilates is about a full body workout balancing strength with flexibility. More importantly, it is about incorporating the body, mind, and spirit. Double Leg Lower and Lift is the perfect exercise to look at how the mind-body connection is created to find your own natural rhythm.

Mindfulness is extremely important to Pilates; however, too many times we become over analytical. Soon you are thinking about every cue your teacher has told you, and your Pilates becomes more technical than natural movement. Then discouragement happens because you don’t believe you are performing the exercise correctly. You may even see your neighbor perform in differently. Now you start to compare yourself feeling more discouraged. You ask the teacher for more cues to help you understand the anatomical components or a visual to create a shape.

Yet, have you really experienced the exercise? Just because your neighbor can perform an exercise does not mean you will perform it the same way. Competitiveness can not exist in Pilates because the playing field is not level. You have a different body than those around you, which means your exercise will only look as your body can perform it. Trying to go big and bad only leads to more pain and lackluster results. As well, repeating all the cues or over analyzing the anatomical connections do not lead to a mind-body connection. Truly feeling the sensations and playing with the exercises will create a connection between the mind and body. The dots will start to connect to create a picture of freedom leading to your own natural rhythm.

If you look at a piece a paper with a bunch of dots, it just looks like a bunch of dots. Each is individual of one another not creating a cohesive picture. The picture won’t reveal itself until you start to connect the dots together. You start at step one connecting each of the dots rather than haphazardly drawing lines. Even if you start haphazardly drawing lines, all the lines will need to be connected to create the picture. The integration of all the dots is what creates the picture. If one of the dots isn’t connected, the picture will be incomplete. This is the same with Pilates. If you only focus on the physical aspect, you will miss the ability for the mind to calm and control the body inherent in Pilates. If you become too mental about the work, you will miss the natural movement inherent in Pilates. Many times we make the work more difficult than it is. When the mind starts to feel the sensations of the body, the dots will start to create the picture of freedom in the body, mind, and spirit.

Many students will use momentum or move in a larger range of motion than their body is prepared to handle when performing Double Leg Lower and Lift. Control is created by building strength and flexibility in increments as the body is ready. Let’s say you have low back pain. Double Leg Lower and Lift may cause more pain when trying to perform the advanced version especially if the back starts to arch or the pelvis rocks. Many times this will occur because the hips are tight and/or do not work properly to perform the exercise. If you continue to work in that motion, you will continue your current muscle pattern. This will continue to aggravate the low back and possibly cause more pain. If you start to work in smaller range of motion with a focus on controlling the movement to ease the low back, you will start to change the muscle pattern. You will need to play with a variety of range of motions until you find the one that maintains the integrity of the exercise while challenging your body in a healthy way. This will start to lead to increase strength and flexibility and ultimately allowing you to challenge the motion to a larger range. You will start to make a mind-body connection outside of all the cues and schematics you have created in your mind when you truly feel the movements. The dots will start to connect when you feel the range of motion that is right for your body.

Once you feel and find the range of motion right for your body, it is important to control the motion. Control does not only mean the movement but also the mind’s ability to control the body. Many times we start a new exercise, the body becomes fatigued, and/or an exercise is a challenge and all the rules go right out the window. For example, there is a challenge with Double Leg Lower and Lift as you get tired. You have performed Single Leg Stretch, Double Leg Stretch, and Scissors. Now you have to perform the Double Leg Lower and Lift. Soon your anxiety grows because you are fatiguing and wonder if you can make it through the exercise knowing you have one more after it. The mind-body connection is now null and void as your anxiety grows, breath gets quicker or worse held, and you use momentum to swing the legs up. At this point, all the lines have been erased returning to a page of dots.

Start connecting the dots again by noticing whether you can maintain proper form or if the exercise is no good. If it is no good, then it is time to take a break for a few breaths and then pick up where you left off. If you can maintain the integrity and it is just a new challenge, then you need to take control of your mind to release the anxiety to find control of the body. You control your mind by experiencing the exercise rather than over thinking the motion. You control the mind by calming your breath to settle the anxiety. You control the mind by letting go of negative thoughts about an exercise. As your mind calms, you will find the body responds and makes the exercise more accessible. As you learn to find control, freedom will follow leading to the complete coordination of the body, mind, and spirit. When the body starts to obey the mind, the dots will be connected once again to build the picture of your natural rhythm.

Exercise

Double Leg Lower and Lift- Modified

Double leg lower and lift modifiedLay on your back with both legs bent in a table top position with softly pointed feet. Lift into an upper body curl and place both hands behind your head keeping your elbows reaching apart and lifted to engage the arms and shoulders. Inhale as you lower both feet towards the mat with the knees bent and exhale to lift the legs back to table top. Make sure to move your femur bone or thigh bone in the socket to open the hips without rocking the pelvis or arching the back. Keep it in your range of motion whatever that may be. As you get stronger with more flexibility, start to straighten your legs working towards the advanced version. Practice 5-8 repetitions.

Double Leg Lower and Lift- Advanced

Double leg lower and lift Lay on your back with both legs straight out of the hip lifting to the ceiling with softly pointed feet. Lift into an upper body curl and place both hands behind your head keeping your elbows reaching apart and lifted to engage the arms and shoulders. Inhale as you lower the legs down to about an inch off the mat and exhale to lift the legs back to starting position. Make sure to move your femur bone or thigh bone in the socket to open the hips without rocking the pelvis or arching the back. Keep it in your range of motion whatever that may be. Practice 5-8 repetitions.

Master Double Leg Lower and Lift to strengthening with flexibility the abs, hips, booty, legs, shoulders, arms, and low back. But more importantly, start to connect the dots to build a picture of your natural rhythm.

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Seated Spinal Twist (Marichyasana III)

December 2nd, 2009

Check out the supplementary video!

It is often said that spinal twists are the squeeze and soak asanas. When we practice these poses we are wringing out all the physical toxins in the body by squeezing out the stale blood from the digestive organs and then soaking them with fresh revitalizing blood. This helps to detoxify the body by stimulating the elimination system. Physically this helps us to become less lethargic and more energized. We are also able to bring more energy into the upper back which can be a “dead area” for many people.

On a mental, emotional and energetic level, we wring out toxins as well. Spinal twists associate with the third energy center, the Solar Plexus Chakra. We can carry negative feelings such as anger and resentment in this area which can lead to physical issues such as ulcers or irritable bowel syndrome. When our energy center is flowing freely, we can connect to our personal power and will. We relate better to the world around us.

Marichyasana III has many other benefits including stretching the shoulders, stimulating the brain, relieving mild back and hip pain, and strengthening and stretching the spine. Therapeutically, along with aiding the digestive system, this asana helps with constipation, asthma, fatigue, sciatica and menstrual discomfort. Use caution when performing this pose or omit if you have serious back or spinal injury, insomnia, headache or pregnancy.

Seated Spinal TwistGetting started:

Start this pose by sitting on your mat and removing the flesh away from the sits bones. Find yourself becoming firmly rooted into the earth to draw strength from the Earth’s energy. If you find sitting up straight to be difficult, prop yourself up on a blanket to release the hamstrings and to prevent the pelvis from tipping back. It is important to have a straight, lengthened spine when performing spinal twists. Start by bending the right knee and drawing your foot in towards the sits bone. If you have enough hip flexibility, you can cross the foot over the left leg and pull it in tightly. Your extended leg (the left one) should be firmly rooted into the Earth with the foot flexed and leg active. Hug your right leg with the left arm and bring your right hand around and place it close to your tail bone. Depending on your own body, you may need to be on finger tips or a block to prevent from leaning back to keep the spine perpendicular to the Earth. Keep your shoulders released away from your ears.

Inhale and begin to lengthen the spine further. As you start to rotate, think of your spine as a spiral staircase, rotating slowly from the bottom to the top. Begin to rotate from your belly, then your ribs, chest, shoulder and finally your neck and head. With each inhale, continue to elongate the spine and with each exhale, rotating deeper into the pose. Allow your breath to expand into the right side of your body as you feel the energy move all the way up your spine.

Deepening the pose:

If you’d like to make the rotation even deeper, take the arm that’s hugging the leg and bring the elbow to the outside of the knee. Gently pressing into the knee to rotate further will allow for more leverage to deepen the pose.

When you have taken 5 to 10 breaths, return to hugging the leg and take one last inhale. On the exhale, return to the starting position and switch sides to balance out the body.

When you have completed this asana you’ll enjoy the benefits of feeling the space and energy running through the spine. Your back will benefit from this pose along with your digestive organs and your emotional disposition. Practicing spinal twists daily can greatly improve your digestive and elimination system.

　

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