There are numerous ways to come into Ardha Matsyendrasana and many variations of the pose itself. Throughout March, we will explore some of these versions in class so that you can find which are [...]]]> March’s pose of the month is Ardha Matsyendrasana or Half Spinal Twist (literally translated from Sanskrit: Half Lord of the Fishes Pose).

There are numerous ways to come into Ardha Matsyendrasana and many variations of the pose itself. Throughout March, we will explore some of these versions in class so that you can find which are most appropriate and satisfying for your practice right now.

Seated, with your legs outstretched in front of you (as if preparing for a forward bend), sit up tall from the base of your sits bones (ischial tuberosities).  Inhaling, bring the left leg into the chest and cross the foot over the right thigh, keeping the calf and shin perpendicular to the floor.  Then bring the right foot back beside the left hip (if the hips are tight, try this sitting on a blanket, or keep the right leg extended out long).  Inhale the arms out into a T-position and then exhale as you twist to the left, simultaneously releasing the left hand to the floor near the sacrum, and allowing the right arm to cross over the left knee, let the gaze follow the left shoulder. If the torso begins hunching forward in doing this, let the right arm gently hug the outside of the left knee.  If you are able to maintain extension in the spine and want to explore, you might try 1) reaching with the right hand for the inside of the left foot, or 2) bending the right elbow, bringing the forearm perpendicular to the floor, or 3) reaching for the inside of the right thigh with the left hand.  Explore which of these variations give you a little bit of leverage to augment the twist.

Keep in mind that the thoracic and cervical spine (the chest and neck areas) are much more flexible than the lumbar and sacral areas.  For this reason it is important to control the torsion from deep in the belly (so that you give yourself more than just a nice neck and shoulder stretch). The main idea is to find a variation of arms and legs that allows you to sit up straight and twist from the sacral and lumbar area first.  If these two things are happening you will get much more satisfaction from the posture and you are on your way to a more flexible spine. So instead of muscling yourself into a version of what Bendy Bill next to you can do, come to a place where you can lengthen as you inhale, and twist from below the navel as you exhale. With each inhale try backing off the twist slightly to aid the extension of the spine.  Be mindful of keeping the shoulders level and the hips relaxed.

On an exhale release back to center, and take a gentle counter twist to the left, letting the left arms cross over the left knee and glancing out over the right shoulder.  Then come back to center and repeat on the opposite side for equal time.

Practicing this half spinal twist not only helps us to increase the lateral flexibility of the spine, but it also allows us greater flexibility in backward and forward bending, in addition to wringing out the spinal column, allowing fresh oxygen enter.  This same wringing action also improves digestion and tones spinal nerves and ligaments.

Inhale to lengthen. Exhale to twist. Repeat.

Some aspects of the practice are [...]]]> Most of us that practice yoga already know that yoga is good for us.  It helps strengthen and stretch our body giving us healthy, tone, lean muscles.   Yet, most of us, myself included, didn’t really understand the physiological aspect of why all of this yoga is so good for me.

Some aspects of the practice are pretty obvious.  The lower I sit in my chair pose the more my thighs and gluts begin to work and burn.  Right away my body responds to the effort and with diligent practice, I will have stronger legs. Similarly when I mindfully lower through my chaturanga from my plank pose, my elbows close into the body, immediately I feel the difference of my triceps and abs getting worked.

Yet, if I just wanted to work my muscles I could go lift weights.  The beauty of yoga is that there is usually a simultaneous stretching involved when practicing. However, what happens to the body is not as apparent when stretching.  After practicing for a while I notice that I am more flexible but I found out that there is a great deal of benefit.

One major benefit of stretching is that it increases the blood supply and nutrients to joints.  So no more excuses of “I am not in shape or my joints hurt,” yoga will, actually help you to get in shape and alleviate the joint pain (surprise, surprise).  Again, one must listen to their body and not push oneself.  Take your time and ease into or modify any poses that might affect the tender area.

Stretching will also increase the tissue temperature, which in turn increases circulation and nutrient transport.  It is sort of a weird reference, but there was a television show in Japan about the benefits of stretching and I realize now that the show was talking exactly about this.  They showed a person in infrared standing straight and the color of the body was mostly blue greenish with some obvious warmer parts of the body glowing brighter with orange or red.  Then they showed the person bending to the side (like in half moon).  You could see the side of the body being stretched light up in red.  At the end of the show they suggested that you could do side stretches while waiting for the bus or train to work out the love handles.

The next time you practice yoga you will know the great things you are doing for your body: strengthening, stretching and rejuvenating the self.  If you find yourself in a deep stretch and your body tells your mind “too much, back off, I can’t stretch any further” ask the body, if I stretch any more will it bring me pain? If the answer is no, take in a deep breath and exhaling let your body sink a little deeper.

There are many ways one can come into pigeon—whether beginning from a seated pose, tabletop, or downward dog, ultimately the front leg is bent on the floor, with the heel resting somewhere [...]]]> For February the pose of the month at Hosh is half-pigeon Kapothasana, or more fully Eka (one) Pada (foot) Raja (royal) kapothasana (pigeon pose).

There are many ways one can come into pigeon—whether beginning from a seated pose, tabletop, or downward dog, ultimately the front leg is bent on the floor, with the heel resting somewhere between the groin and the left edge of the mat (depending on your hip). The opposite leg is back with its entire length prone on the floor. The hips are level and squared off to the mat and the upper body lengthens over the front leg coming into a forward bend, resting on wrists, forearms, or coming all the way down to the floor. In the back bending variations, the legs remain the same, but the torso is vertical, with the chest puffed forward (like a pigeon) and the head and neck reaching back.

The folded forward variation we generally practice at Hosh intensifies the stretch in the hamstrings and the piriformis of the front leg because more weight is over the front leg than in the back bending version of the pose. Tightness in the piriformis (which connects the top of the femur to the inside of the pelvis) is a common cause for pain in the sciatic nerve, because the two cross. Therefore kapothasana is a great preventative stretch. The piriformis’ main job is to act as a stabilizer muscle for the hip. It takes a good minute for its natural spindle reflex to stop firing and for release to begin. This is why in the beginning of this pose it often seems like the body is fighting it. It is also why we call it the yin of our yoga—because it requires calm sustained stretching to release.

In this pose especially it is important to treat your body mindfully so that it trusts you enough to release. Since the mind often begins to chatter more noisily during these more passive poses, actively focus on the breath: inhale into the hip, exhale to release. Inhale. Exhale. Repeat.

Kapothasana by Tara, pictures by Becca