Chapter 15

In This Chapter

>- Gentle twists to realign your spine

>- Inversions to invigorate

>- Spinal twists to scintillate

>- Modifications, challenges, and other tips to improve your yoga practice

Twists are wonderful ways to clear out your system. They free and realign your spine so that every part of your body works better. Twists massage the internal organs and help the body force toxins out to be carried away for elimination. Prana is allowed to enter the spine and energize it. For balance, always remember to do both sides of a spinal twist.

And talk about a fountain of youth—inversions are amazing postures that balance all that standing and walking around right-side-up. Blood flows to the brain, gravity works the other way on every part of your body—in fact, after a good headstand, you'll feel almost like you've spent the day at a spa. So get ready to break out of the old habit of existing upright!

Maricyasana (pronounced MAH-rih-si-AH-sah-nah) gives the spine a nice, lateral stretch, increasing spinal elasticity. The spinal twist also improves side-to-side mobility; decreases backaches and hip pain; contracts and tones the liver, spleen, and intestines; reduces abdominal size; improves the nervous system; prevents

Maricyasana: Spinal Twist

calcification at the base of the spine; frees the joints; and rouses your kundalini energy (see Chapter 5, "Going Back in Time: The Yoga Tradition"). Whew! It's energizing just saying all that!

1. Sit on the floor with both legs out in front of you.

2. Bend your left leg over the outside of your right leg, then turn to the left.

3. Bend your right arm and place your right elbow on the outside of your left knee. Keep your shoulders down.

4. Lift your spine and twist, looking behind you as you push your chest forward (in the direction you are facing) to lengthen the spine.

5. Return to the starting position and repeat on the other side.

6. Getting Started: The movement of the spinal twist should be slow and deliberate, no matter how advanced you are. If you whip your spine around to the side, you could throw your vertebrae out of alignment. If you are having trouble getting the feel of it, count out five seconds as you twist around to look behind you, then take five seconds to twist back to center, five seconds to twist in the other direction, and so on.

Bound Knee Spinal Twist

This variation opens your hips as the spinal twist does, but be sure to keep your back straight and shoulders down. And remember to enjoy this pose. If you aren't enjoying this pose, skip it for now and try a different spinal twist instead. This is a more advanced twist.

1. From a sitting position with your legs straight out in front of you, bend your left knee and bring your heel in, right up against your body.

2. Turn to your right, bringing the left shoulder around the left knee.

3. Bring your right arm behind your back and connect your hands.

4. Getting Started: Can't quite connect your hands? Just reach them toward each other. You'll get there eventually. No hurry! As your shoulders open, your reach will expand, too.

Lying Down Spinal Twist

This variation tones the spine and strengthens the legs. It can also be quite relaxing as gravity helps you out.

1. Begin by lying down, with your knees bent and your palms together in front of your chest, as if in prayer (namaste).

2. Straighten your arms toward the sky, and let your knees and outstretched arms drop (control the movement) to the right.

3. Lift your left arm, and bring it up and over, so it rests on your left side. Your arms are extended like a "t" with your body. Gently turn your head and look at your left hand.

4. Breathe. Enjoy. Relax.

5. Turn your head back to the right, bring your left hand back to your right hand, then gently bring your knees back to center.

6. Repeat on the other side.

7. Yoga Adventure: For an extra challenge, practice deep breathing while resting in the lying down spinal twist. The twist adds resistance to the expansion of the lungs, strengthening all the muscles used for breathing.

Setu Bandha Sarvangasana: Bridge Pose

Yes, setu bandha sarvangasana (pronounced SAY-too BAHN-dah SAHR-vahn-GAH-sah-nah) looks like a bridge. Setu means "bridge," and sarvangasana is composed of sarva (all), anga (limb), and of course, asana (posture). Setu bandha sarvangasana also

strengthens the neck and back; tones the entire spine; builds supple wrists; and bathes the pituitary, thyroid, and adrenal glands in blood and other nutrients. The bridge pose helps intestinal function as well. This pose is a good preliminary to the shoulderstand.

1. Lie flat on the floor, with your knees bent and your feet flat on the floor, about hip-distance apart. Keep your hands to your sides.

2. Grab hold of your ankles and bring them directly under your bent knees. Lift your hips, creating a bridge shape. Place your hands under your lower back for support, pointing your fingers in toward your spine. Keep your elbows next to your body. Your head, neck, and shoulders should stay on the floor.

3. Tighten the buttocks muscles to support your lifted torso. Make sure your knees are aligned with your ankles, that they face forward, and that they don't fall in or out as you hold the pose.

4. Getting Started: If the bridge pose is too difficult, start with a half bridge pose. Clasp your hands under your body, drawing your elbows in so your arms are

straight and resting on the floor underneath you. Concentrate on lifting your body as high as you can. This pose builds strength and flexibility to prepare your body for the full bridge pose.

5. Yoga Adventure: For an even greater strength challenge, try the extended bridge pose. Walk your feet out, away from your body, until your legs are straight. Keep those abdominals lifted and buttocks muscles working—you don't want your bridge to sag! The extended bridge is a very difficult pose that takes a lot of torso strength. Be kind to your back. If it hurts, you shouldn't do it. Remember yoga's first principle? Ahimsa—nonviolence. We are shaping our bodies into postures nonviolently. Through this process, we build bridges of peace!

Sarvangasana: Shoulderstand

Sarvangasana (pronounced SAHR-vahn-GAH-sah-nah) is a great inversion that stimulates the thyroid gland and the Mercury chakra (located in the throat). It reverses the pull of gravity on your internal organs and reduces the strain on your heart, because your heart doesn't have to work as hard to pump to the extremities when inverted. The shoulderstand helps with varicose veins; purifies the blood; nourishes the brain, lungs, and heart; strengthens the eyesight; and is a great headache remedy.

1. Lie flat on the floor, then bring both legs and hips up in the air. Lift up by contracting your abdominal and buttocks muscles; don't just swing your legs up. Although a little bit of a swing can help you get up there, let your muscles do most of the work.

2. Support your lower back with your hands so your upper arms are resting on the floor behind you, your elbows are bent, and your hands rest on your back with your fingers facing inward, toward your spine.

3. Bring your shoulders away from your ears, and push your feet toward the ceiling, almost as if you were hanging by your feet. Breathe! (You'll probably notice that breathing feels different upside down.)

4. Getting Started: If you can't get up into a shoulderstand, don't force it. First practice the shoulderstand by bringing your legs back, as in the first drawing, then holding there for a while to accustom your body to the inversion. To protect your neck, it is best to go up into a full shoulderstand, especially the first time, under the guidance of an instructor. Typical problems during a shoulder-stand are the tendency to crunch the neck, hold the breath, and twist the neck. Think of your neck lengthening as you hold the pose. Put a folded towel or blanket under your neck, right at the tip of your shoulders. Breathe! Don't allow your elbows to slide outward, and keep your neck lengthened and your feet together.

Halasana (pronounced hah-LAH-sah-nah) looks like a plough, and hala means "plough." The plough pose stimulates the spine; strengthens the nervous system; improves the circulation; releases neck tension; relieves constipation; decreases insomnia; promotes mental relaxation; activates the Mercury chakra (in the throat); improves communication; and stimulates the stomach, spleen, small intestine, heart, liver, gall bladder, and kidneys.

1. Lie on your back with your knees bent, feet flat on the floor, and hands at your waist.

Halasana: Plough Pose

2. Inhale and raise your legs, hips, and buttocks off the ground, as you did for the shoulderstand. But this time, instead of bringing your feet up, curl backward, keeping your legs straight.

3. Exhale, and lower your feet to the floor behind your head. Touch your legs to the ground only when they are straight and you feel no strain in your neck.

4. Clasp your hands under your body, facing away from your feet.

5. Getting Started: In the plough pose, be sure to keep your knees straight. Don't twist your head or neck. It helps to learn from a teacher or experienced yogi before you try it. Don't force your toes to the ground; let gravity do this slowly. If your toes seem like they aren't even close, try the plough pose with a cushion or pillow behind you, so your feet can rest on something a little higher.

6. Yoga Adventure: For an even greater challenge in the plough pose, try the hands-to-feet variation. This variation is identical to the first plough, except that you stretch your arms along the ground until they touch your feet. This pose further opens and stretches the shoulders. Notice that this looks like an upside-down forward bend? In fact, you can begin to notice that many "different" poses are really the same, just gravitationally different. (Meditate on that for a while!)

Shirshasana: Headstand

Shirshasana (pronounced sher-SHAH-sahn-ah) is probably one of the most famous yoga poses and is considered the king or queen of the Hatha Yoga poses. It stimulates the whole system, improving circulation and strengthening the nervous system, emotions, and brain. Plus, when your body is ready for it, it's fun!

But be sure your body is ready. You must have sufficient arm, shoulder, neck, and stomach strength, plus be well-versed at tadasana (remember back in Chapter 13, "What Do You Stand For?"), the mountain pose, so you can balance your weight evenly while upside down. Otherwise, your neck will hurt. Too much pressure on your head is not good! Your weight should be supported by your arms, shoulders, and the strength of your abdomen. The strength of these areas is developed in standing poses. Develop yourself on your feet before standing on your head.

1. Get down on your hands and knees. Grab your left elbow with your right hand and your right elbow with your left hand.

2. Bring your elbows to the ground and release the hold of your hands. Keep your elbows this distance apart for best support.

3. Interlace your fingers so your arms form a point, then cup the top of your head in your palms at the top of the point, as if your head were inside the apex of a triangle.

4. Slowly walk your feet in toward your body, straightening your back, then slowly raise your feet into the air.

5. Breathe! Try to stay balanced in the head-stand for at least a few even breaths. Then come back down slowly. Remain with your head down for a few minutes before sitting up.

6. Getting Started: Balancing in a headstand isn't just a matter of lifting your feet up and hanging out for a while—as your proficiency increases, so does your awareness. Your entire body will be making minor adjustments, tiny movements, little shifts here and there—along your arms, shoulders, hands, neck, back, and legs—to keep you balanced. Notice how your body tries to compensate to keep you balanced. Your body knows. Learn from it!

7. Yoga Adventure: For a really advanced pose, try padma shirshasana (pronounced PAHD-mah sher-SHAH-sah-nah), the lotus headstand; while in the headstand, bring your feet into the full lotus position. (Don't worry, we'll get to that in Chapter 17, "Are You Sitting Down?") To do this pose, which really opens the hips, you must first be very comfortable in the lotus pose and in the headstand. This is definitely an advanced posture. Find a qualified teacher for personal guidance on this one, okay?

Wise Yogi Tells Us

When first attempting the headstand, use a wall for support. The more comfortable and strong you become, the less you'll need the wall, until soon you'll be doing headstands anytime, anywhere!

Adho Mukha Vrksasana: Handstand

In adho mukha vrksasana (pronounced AHD-hoh MOOK-hah vrik-SHAH-sah-nah), adho mukha means "face down," and vrksa means "tree," so just as headstand is mountain pose upside down, handstand is tree pose upside down. To properly perform this "face-down tree" pose or handstand, your arms must be strong. Practice the downward facing dog pose (adho mukha svanasana, described in Chapter 18, "Take the Forward Path") to develop your arms and prepare your body for the handstand.

The handstand gives you tremendous energy. It strengthens your arms and shoulders, plus gives you all the blood-cleansing effects of inversions. If trying this pose scares you, work with a partner who can spot you. The handstand, however, requires a lot of combined abdominal and upper-body strength. If you're not strong enough, concentrate on perfecting headstand poses and the downward facing dog pose.

Inversions can be incredibly refreshing and invigorating. Twists also keep the spine flexible and youthful, so dive into this yoga fountain of youth ... head first!

1. Perform downward facing dog (see Chapter 18) in front of a wall, as the yogi is doing in the drawing. Place your hands on the floor, shoulder-width apart, and about three to five inches from the wall. Slowly walk your legs in toward the wall.

2. Exhale and lift one leg straight up. Follow quickly with the other. Keep your arms and legs straight and firm. Push your shoulders away from the floor, and rest your outstretched legs lightly against the wall.

3. Hold the pose for as long as is comfortable. Breathe! Exhale as you come down.

4. Yoga Adventure: If you are a very experienced yogi who can balance easily in a handstand, try this pose without a wall. But don't try this unsupported pose prematurely. Falling over the wrong way could cause you serious injury. If you do start to fall, bend your knees and roll out of the fall safely.

Now you have some basic (and some advanced) poses under your belt. Having fun? We are! But we have more fun in store, in the way of flow poses, or vinyasa. Read on to learn how to string yoga poses together in a continuous flow.

The Least You Need to Know

Spinal twists gently massage internal organs, strengthen the spine, and purify your system.

>- Inversions—the bridge, shoulderstand, plough, headstand, and handstand-are yoga's fountain of youth: They keep you young!

>- Inversions send blood to the brain—that's brain power!

Avoid inversions if you have high blood pressure, heart problems, or are pregnant.