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Person in Headstand (a popular inversion)

A Beginner’s Guide to Practicing Inversions

By Yoga Asana

Why do we want to go upside down?

You might remember as a child how easy it was to put yourself upside down. As we get older, we might be a little more hesitant to invert ourselves but there are many benefits to practicing being upside down.

What is an inversion?

Typically an inversion posture in yoga consists of the placement of the heart below the head and the legs above the hips. The foundation, or place in which the body is balancing, can change depending on the posture.

Poses that are inversions:

What are the benefits of inversions?

Generally speaking, inverted postures revitalize the entire body and bring clarity to the mind. By taking the weight off the legs, blood is brought to the brain and other internal organs which improves overall circulation and functioning of the internal systems of the body. In addition, it is believed concentration is improved, better sleep is nurtured, and the nervous system overall can operate more efficiently.

Some inversions are more uplifting and activating, like Handstand and Forearmstand, others like Headstand and Shoulderstand are therapeutic, even though they are physically challenging, and Legs Up the Wall is purely restorative and calming for the nervous system. Basically, there is an inversion that suits all your needs.

What are the precautions for practicing inversions?

Seek guidance from a doctor and an experienced teacher before going upside down.

However, do not go upside down if suffering from:

  • High blood pressure
  • Heart conditions
  • Eye or ear problems
  • Neck or shoulder injuries

What are some popular inversions and the benefits of them?

Sirsasana, aka Headstand

Sirsasana, translated as Headstand, is often referred to as the King of all Poses. Physically, practicing headstand regularly develops strength and vitality in the entire body. It can improve sleep and aid digestion. Energetically, practicing headstand can harness a sense of equanimity of spirit.

Sarvangasana, aka Shoulderstand

Salamba Sarvangasana, translated as Shoulderstand, is often referred to as the Queen of all Poses. Regular practice of Shoulderstand is believed to improve functioning of the brain, thyroid, and parathyroid glands. It improves circulation of blood and lymph which revitalizes the internal organs. Energetically, the regular practice of shoulderstand is believed to help quiet the mind and soothe the nervous system.

Adho Mukha Vrksasana, aka Handstand

Adho Mukha Vrksasana, translated as Downward Facing Tree, is often referred to as Handstand. This is a vigorous and energetic pose in which you are completely balancing on your hands. Physically, the pose develops, tones, and strengthens the shoulders, back, arms, and wrists. Energetically, it requires concentration, coordination, and helps overcome fear.

Pincha Mayurasana, aka Forearm stand

Pincha Mayurasana, translated as Feathered Peacock, is often referred to as Forearmstand. Similar to Handstand, this pose develops, tones, and strengthens the shoulders, back, arms, and wrists. It is a physically challenging posture that is stimulating and energizing. It requires focus and determination.

Viparita Karani, aka Legs Up the Wall

Viparita Karani, translated as inverted posture, is often referred to as Legs Up the Wall. The is a restorative posture that places the body in an inverted position without effort or strain. You get the benefits of organ regeneration by being physically inverted as well as an overall sense of peacefulness and quietness of mind. This posture soothes the entire nervous system and is great after long trips or simply as an aid to reduce stress and anxiety.

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04/27/2023
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Person in Bow Pose

Weekly Class Theme: Breath

By Yoga Teachers

I think that many people begin practicing yoga because there is this idea that we’ll be able to “control” things in our life. It gives the idea that we’ll find more inner peace, stability, and true happiness if we choose to step on the mat.

As we progress through the practice of yoga, it becomes apparent that control is simply an illusion. And while we cannot control our life, we actually give in to the waves of life. We begin to understand that life has ups, downs, and everything in between and instead of fearing the unknown we start to embrace it.

Now, while this realization comes into play we simultaneously learn that the one thing we can control is our breath. The moment we learn to control the breath is the moment we learn to still the fluctuations of the mind.

The breath is so powerful because it is closely tied to our nervous system. Feelings of agitation, uneasiness, and/or anxiety are symbolic of our nervous system being “lit up.” Let’s take a quick physiology lesson. The nervous system has two main branches: the central nervous system (CNS – brain and spinal cord) and the peripheral nervous system (PNS – everything else). The peripheral nervous system is split up into the somatic nervous system (voluntary movements – muscular contractions and physical movements) and the autonomic nervous system (involuntary actions – heart rate, blood pressure, respiration, digestion, etc.). The autonomic nervous system is even further divided into the sympathetic, parasympathetic, and enteric nervous systems. The sympathetic nervous system is our “fight or flight” system (aka being “lit up”), the parasympathetic is our “rest and digest” system, and our enteric system controls gastrointestinal functions.

Unfortunately in this current day and age, our sympathetic nervous system tends to get ignited more often than it should through self-judgment, self-criticism, worries about the future, and anxiety about the past. When we’re caught up in all thoughts outside of the present, the focus on the breath is lost. However, when we refocus on the breath and deepen the breath to fill the entire lung space everything literally slows down. Our heart rate slows, our blood pressure drops, respiration rate slows down and we start to train our bodies to dip into the rest and digest system. From this state we have the chance of experiencing peace, stability, and ease.

To expand the space where the lungs reside and to exercise full diaphragmatic breathing (another way of saying breathing to expand the diaphragm in all directions as opposed to just emphasizing the frontal portion of the diaphragm and chest) we are going to work in the direction of a backbend.

Supporting Pose 1: Supported Hero Pose (Virasana)

I like starting in this position for most backbends because it goes in the direction of lengthening the front of the thigh which we see in backbending postures. This pose is also great for allowing your students to settle in, sit up tall, and focus on the breath. If this is inaccessible, a great option would be to sit on a chair or to stand so posture is not compromised.

Person in supported Hero pose

How to:

  1. Place a block beneath your sit bones with your legs folded and the heels of the feet gently hugging the outer edges of the block.
  2. Bring the knees towards one another so they are not unconsciously splaying open.
  3. Let your hands gently rest on your lap.
  4. Sit up tall without overemphasizing the forward movement and lift of the chest. Try to reach the crown of the head up and lift the sides of the chest up, not out.
  5. Close the eyes and breathe consciously by extending the breath into the sides of the rib basket and into the back of the rib basket. It could also help to place the hands on the sides of the rib basket just below the breasts or one hand on the belly below the sternum and one hand on the back around the lower ribs.

Supporting Pose 2: Revolved Extended Side Angle (Parivrtta Utthita Parsvakonasana)

This pose does it all! It’s a twist and a side body lengthener, both actions which serve the goal of opening the lung space in preparation for backbends. Furthermore, with the front of the torso against the leg, it lends a similar feedback feeling like in bow with the belly to the floor. Note, the back heel lifted is a variation of revolved extended side angle. The traditional version has the back heel on the floor as in Warrior I.

Revolved Extended Side Angle

How to:

  1. Start in a low lunge.
  2. Bring the right hand to the right thigh and left arm alongside the ear. Hinge forward like you were going to take off into Warrior III.
  3. Use the right hand against the leg as leverage to twist towards the right and hook the left elbow to the outside of the right leg.
  4. Start with the palms together to press the elbows and chest wide and then extend the arms towards the floor and towards the sky. Then, stretch the left arm over the ear to the front of the room.
  5. Exercise diaphragmatic breathing by sending the breath not only into the front compartment of the torso (which is hopefully easily distinguishable), but also into the sides and back compartment of the torso.

Supporting Pose 3: Supported Fish with Bound Angle Legs (Matsyasana + Baddha Konasana)

This is another optimal position for backbending. This position puts the body into a supported shape to expand the lung space and it allows a widening, and hopefully the opening of the groin muscles. This helps to release any gripping which might prevent the tissues around the lungs to move freely as the breath moves in and out of the body.

Supported fish with bound angle pose

How to:

  1. Prepare to lie down with the thoracic spine and head supported by two blocks. Set the first block to the medium height to go beneath the thoracic spine. Set the second block on the high height to go beneath the head.
  2. Lie down over the blocks. You can adjust the heights if necessary so that you can lie with a sense of ease.
  3. Bring the soles of the feet together and let the knees go wide, placing support under the legs if necessary.
  4. Allow the arms to rest on the ground so the chest can widen.

Peak Pose: Bow (Dhanurasana)

I believe bow is a great option for our topic today because not only is it a backbend, but with proper prep-work it’s a great position to sense the breath moving towards the side and back compartments of the diaphragm.

Person in Bow Pose

How to:

  1. Lie with your belly down on the ground.
  2. Reach the arms behind you and draw the shoulder blades towards one another to widen the chest.
  3. Bend the knees to bring the heels towards the bum and grab hold of the ankles with the hands.
  4. Lift the thighs off the ground as you lift the chest making a bow shape with your body.
  5. Practice diaphragmatic breathing by sending the breath in all directions → front, back, and sides of the rib basket.
04/26/2023
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How to Come Up with a Yoga Class Theme

By Yoga Asana, Yoga Teachers

1. Pull from Yoga Philosophy

The ancient texts in yoga philosophy cover a wide range of topics and can be applied to most situations in present day life. They are a great foundation for drawing inspiration. As Patrick says in the video above, he began to live his life by the influence of those texts, which has helped him navigate story-telling by applying the ancient meanings to things he’s experienced himself.

2. Talk About Things That Inspire You

Dharma Talks are an integral part of the yoga practice. While students may show up initially for the physical aspect, the spiritual and philosophical element is what gets them to come back and keep coming back. When you touch on things that have inspired you, you may be of inspiration to your students in class.

People can tell when someone is inspired by something. If you approach your class theme from an angle of education (learning something new, something that really stood out to you, etc.), you are adding an element of passion that people will find special. If you show eagerness and passion when talking about it, that will most likely intrigue your students and resonate with them throughout class.

3. Make it Personal

People trust people. People also relate to people. When you are able to put a piece of yourself into your practice, students may find that you’re just like them! Relatable scenarios and everyday situations in life make for great topics to lead a yoga class. It not only shows that you are human, but it gives you an additional opportunity to show them how you apply yoga philosophy to your everyday life dealing with the joys, trials and tribulations. Peppering in personal stories is probably the easiest way to engage your students and get them familiar with the message behind a lot of the information in the ancient, philosophical texts.

If you don’t have any personal stories that day, refer back to hot topics that people find interesting (we’ll list a couple below).

Yoga class theme inspiration:

  • The Five Koshas
  • The Bhagavad Gita
  • Chakras
  • Yoga Sutras

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04/26/2023
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What is Karma?

By Yoga Philosophy

What really is karma?

The dictionary defines karma as, “destiny or fate, following as effect from cause.” In Buddhism and Hinduism, karma is referred to the total summation of a person’s actions in this plane of existence, which then acts as their “deciding fate” in existences to come.

However, when we examine the true essence of karma further, we can deduce that karma is not a deciding factor, but rather a set of experiences that we are individually meant to live out instead, regardless of what actions we bring forth by our own doing.

Hinduism also refers to three different types of karma:

  • Sanchita — the summation of all of one’s past karma that follow into the next life.
  • Prarabdha — past karmas that are to be experienced in the present body.
  • Agami — the karma we are creating now in this present moment through the actions and choices we make right now.

What karma actually means…

Basically, all of the definitions of karma refer to one underlying law or principle, and that is that we must live through the consequences, or adverse actions, of past choices, actions, and experiences. This law of karma is said to keep humans intertwined with the natural rhythm of living out life. Everything must be experienced, and that of which that already has been lived can revisit us in the present life in many forms as well as in future lives.

If everything is energy, then thoughts, feelings, and physical actions can be linked to rebirth. Many of what we feel and live through is cycled from a previous life, according to Hinduism. Karma is a natural law of life and can be explored through many different vehicles.

What is the basic belief of karma?

As one article on Uplift explains the law of karma, “At some point in your life, you chose it, by your actions,” which is a pretty powerful statement. It puts an end to the wondering of why or how such inexplainable things could happen, or why we have an urge to trust in the universe that things will sort out the way they’re supposed to.

The law of karma can also almost act as a moral compass for us to navigate life with. Perhaps if we are really struggling and know what it’s like to endure hardship, we may find it easier to show compassion once we are out of that state of living. Or, perhaps we encounter a moment that really questions our threshold for getting angry, whether on our own or someone else choosing to get angry with us. We might take peace in knowing that every situation lived is a piece of karma we must live out.

Things like road rage, (s/o to the new Netflix show Beef) can really put karma into perspective. In this show, two distant neighbors engage in a fit of road rage, really taking it to the next level. The whole show is about neither of them backing down to eventually live out pretty miserable lives (this is NOT a spoiler). Neither one of them wants to apologize or dismiss their pride. We can almost guarantee they are both living out their own karmic cycles and, chances are, they may have to relive them again in the next life until they can find peace in this situation.

Is karma good or bad?

You have probably heard the phrase, “That’s some bad karma.” Try not to see karma as being good or bad. It really simply is what it is and whatever you are faced with will present an opportunity to either learn and move forward or become negative and stay stagnant.

You can’t always control what happens to you or how people treat you. You can’t control the majority of things that happen in this lifetime, but you can control how you react to them. Understanding karma means understanding that this world isn’t out to get you. It means understanding that this life is meant to teach you.

You can stay where you are or you can learn the lesson.

Studying the concept of karma also means studying the way you handle everything that comes into your life. Sometimes, it’s easier to keep doing what you’re doing because maybe you’re a strong person and you can handle anything that comes your way.

Yoga teaches us that we don’t need to suffer. We don’t need to be in a mundane or sad life because it’s easier. Yoga philosophy teaches us that we have the ability to learn from our mistakes, analyze why this life is not blissful, and then make those changes. You are in control.

What to do when karma hits you

I probably don’t need to remind you that life can get hard and, as humans, we go through some really sad experiences. The important thing to remember is that we aren’t being punished and we aren’t being picked on. The bad stuff happens because it’s meant to help us move through those experiences and come out wiser, stronger, and kinder.

You don’t deserve the bad stuff, but you deserve the teachings and realizations that the bad stuff brings up. As humans, we all experience suffering. Some people seem to experience it more than others and some people never seem to experience much of it at all. Don’t worry about other people. Focus on yourself and what you personally need to do to move through experiences.

Does karma always come back?

It can be said that ignoring sadness and avoiding any kind of negative feeling will prevent you from experiencing the total bliss that all of us here on Earth are meant to experience. Yoga teaches that bliss is on the other side of sadness.

Notice that I said it’s on the other side. This means you need to go through whatever is happening in order to reach that bliss. If you go under it, over it, or around it, you probably won’t tackle the actual experience that had been put in your way for a chance at growth.

The bumps in the road are sometimes the best way to learn!

It is very possible that my karma is to have a life filled with bumps on my road because that’s the only way I will learn anything. I personally know that I need some tough lessons before I actually see how I’m supposed to learn from them. Maybe you’re not as stubborn, but if you’re anything like me, it might take some time to travel down a really bumpy road filled with obstacles before you learn the lesson.

The good news is that once the lesson is learned, it’s learned. You got it. You learned what this lifetime was meant to teach you in that moment and you created a path that’s a little more clear for yourself.

Karma is my teacher

via GIPHY

While karma may be Taylor Swift and Ice Spice’s boyfriend, around here it is our teacher. Although it can be difficult at first, eventually you will begin to see everything as your teacher. The bad stuff in life doesn’t happen because you’re a bad person. No one deserves that bad stuff. Unfortunately, it still happens. However, you always have a choice.

You can react in a way that causes more negativity or you can react in a way that helps you grow and move forward. No one ever said that yoga was easy and no one promised that the concept of karma was fun. The good news is that the work always pays off.

“What goes around, comes around,” may not be what you think

You may have heard it before, but it’s always important to remember that this life is happening for you and it’s not happening to you. If you can embody that fact, you will be able to see everything as a blessing and everything as an opportunity to grow rather than dodging inevitable, dooming consequences that come your way.

Most of the difficult people, situations, and experiences that happen in your life will become your favorite lessons. The sooner you can move away from the, “Why me?” attitude, the sooner you will be on the path to bliss and loving this life along with all its gifts.

Anything you experience can be a chance to face your karma and create a positive future. It isn’t always easy and there’s no promise that experiences will become lighter, but the way you handle whatever comes at you is the best way to burn through old karma and live in much more mindful way.

What is karma through the lens of yoga?

When we visit the concept of karma through the yoga lens, karma really just means action. In terms of yoga philosophy, karma deals a lot with the concept of rebirth. If we’re dealing with something really difficult right now, we are essentially burning through karma. If we don’t learn the lessons, we are to repeat them.

Yoga teaches us patience and can act as a vehicle to live out karma. When practicing yoga, intentions can be set to wish well upon yourself and others. As a communal practice, it strengthens the ties you have with people presently in your life, even strangers. Living out our karmic cycle is unavoidable in yoga, and as Julie explains in the video, all karma really is is action. We must coexist with it and realize it is a part of human nature.

Looking to become an expert on karma?

YogaRenew offers a Yoga Philosophy course that features an entire module dedicated to karma. You’ll dive deeper with Julie Pasqual and uncover how karma exists in our world today versus all those years ago. It will debunk myths about karma and teach you how it is relevant to the yoga practice.

Yoga Philosophy Online Course

Yoga Philosophy Online Course

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04/25/2023
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Man in a perfect down dog pose on a yoga mat in front of windows

Tips for a Perfect Down Dog

By Yoga Asana, Yoga Teacher Training

Downward Facing Dog, or Adho Mukha Shvanasana in Sanskrit, is a very common pose in a flowing sequence yoga class. This asana is an integral piece of Surya Namaskar, or Sun Salutations, and is very popular. The pose is technically an inversion, which means your body is tilted in a way so that your heart is elevated over your head.

Down dog is also commonly depicted as the most popular/universal pose representing the yoga practice because of how frequently it is used in a flow.

In this video, Patrick shares a 5 simple tricks that will get you into the perfect down dog, every single time. We’ve summarized the tips below:

Step #1: Lie on your belly

Step #2: Hands under your elbows with feet about one foot apart

Step #3: Curl your toes under without moving your hands and your feet

Step #4: Lift your hips

Step #5: Straighten your legs

What are the benefits of downward facing dog?

The yoga practice has been known to provide multiple benefits to its practitioners on and off the mat. As we look at Downward Facing Dog, we can explore some of the physical aspects of the pose that make it beneficial to the body, but also how those physical aspects play alongside the mental part of our being.

Physical benefits of Downward Facing Dog:

  1. More flexibility in the hamstrings
  2. Increased mobility
  3. Stretching of the low back
  4. Lengthening of the spine
  5. Strengthening of the shoulders

Mental benefits of Downward Facing Dog:

  1. More focus and attention on the breath, which calms the mind
  2. Decrease in stress
  3. Increase in blood flow to the heart, alleviating sluggishness
  4. Energizes the brain
  5. Enhanced focus and concentration

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04/19/2023
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Weekly Class Theme: Roots

By Yoga Teachers

If you think about the roots of a plant, they burrow down into the soil. The roots are necessary for the plant to grow, receive nutrients, and stand tall. The same way that plants have roots, as do we.

Our roots can be referred to as our ancestral line which includes our parents/caretakers and generations before. Our roots can also be referred to as our past, going way back into our childhood and even into the womb. Our roots can also be referred to as how we choose to ground ourselves in the present moment.

Broadly speaking, I think that when we talk about our “roots” we can really refer to all of the above as a way to reference how we show up in the world today. How we grow, the nutrients we receive and how we receive them, and the foundation by which we stand on our own two feet are set long before this present day.

Who we are today, is whether we like it or not, dictated by our roots. The things that we do, the way we see the world, and our beliefs and values are shaped by those before us. That’s not to say that it has to remain that way. As we start to awaken to the conscious journey, we may start to understand in what way our roots have been serving us or not serving us.

I would say that if you are alive and reading this article, your roots have served you well. However, you may also agree that things from your past show up in your present self which you might wish to change. There may be thought or behavioral patterns that you feel are no longer serving you and to achieve your highest and best self it may be necessary to pivot.

In order to pivot though, we still need to turn to our roots to understand where we came from and where we would like to go. So I guess, no matter what, we always have our roots to thank because they have gotten us to where we are right now.

Supporting Pose 1: Cow Face Pose Arms (Gomukhasana)

Person doing Cow Face pose arms on a yoga mat

Cow Face Pose arms are a great way to teach movement and action in the arms, shoulders, chest, and upper back. Binding is way more than just bringing the hands together, the entire shoulder girdle has to work synchronously in order to join the hands and ultimately create more space. In the case of Marichyasana, the practitioner is binding around the leg, so this pose here allows us to focus on just the arm movements for the time being bringing in other elements later on in the sequence.

How to:

  1. Stand in Upward Hands pose (Urdhva Hastasana).
  2. Bend your right elbow and bring the right hand towards the upper back. Notice any compensation in the spine and rib basket here. Try to keep the spine [more-or-less] neutral.
  3. Swim the left arm around the back by reaching the whole arm back. Draw the left shoulder blade towards the spine to widen the chest. Then bend the left arm so the left hand also comes towards the upper back.
  4. Join the hands together and use the bind as an anchor to stretch the spine and lift the chest. Look straight ahead to ensure the chin isn’t tucked towards the chest.

Pro tip: You can use a belt for this posture. To set it up, place the belt over the right shoulder. Follow the steps above, but instead of connecting the hands, the hands will connect to the belt. Use the strap to walk the hands towards one another.

Supporting Pose 2: Sugarcane Pose (Ardha Chandra Chapasana)

Person doing Sugarcane pose on a yoga mat

Sugarcane is appropriate for our peak pose because it teaches the “swimming back” of the top arm to reach the foot which assists in the appropriate action of the shoulder blade in binding. It also requires the practitioner to fold the top leg in order to connect hand and foot before coming into the backbend.

How to:

  1. Start in Triangle pose (Trikonasana).
  2. Shift the weight onto the front leg and come into half-moon with the top leg extending straight to the back of the room.
  3. Roll the torso towards the sky as you open to the side wall.
  4. Fold the top leg bringing the heel towards the bum and swim the top arm back to grab hold of the foot. Move the shoulder blade towards the spine as you do so.
  5. Once the hand and foot are connected, gently press the foot into the hand to roll the chest towards the sky, firm the sacrum towards the pubis, and come into a backbend.

Supporting Pose 3: Devotional Warrior (Baddha Virabhadrasana)

Person doing Devotional Warrior pose on a yoga mat

Anything with the hands behind the back is a good prep for binding since it shifts the focus to the movement of the shoulder blades in order to move the arms. This pose in particular is great for Marichyasana because it also brings the head down towards the floor, guiding the practitioner in an appropriate direction according to the peak pose.

How to:

  1. Start in Warrior I. For this pose, widen the feet towards the long edges of the mat to create more stability through the transition and also to maintain balance in the actual pose.
  2. Swim the arms behind the back and notice the movement of the shoulder blades coming together to clasp the hands.
  3. Fold forward towards the inside of the front leg. Draw the front hip back to maintain [more-or-less] squared hips to the front of the room.
  4. Stretch the arms towards the sky to continue bringing the shoulder blades towards one another while the head goes down.

Peak Pose: Marichi Pose (Marichyasana I)

Person doing Marichyasana I on a yoga mat with a blanket beneath their sitting bones

This pose is to honor Sage Marichi who is said to be one of the wise lords who heard Brahma’s words and translated them into Sanskrit. From these words, came the divine laws of the universe. This pose helps to stretch the spine and shoulders and brings the head down to rejuvenate the body and allows the practitioner to turn inward. The way the shape folds into itself and wraps around itself reminds me of the roots that we all have and can lean into for introspection and growth.

How to:

  1. Sit on a folded blanket with the sit bones on the blanket and the legs straight on the floor.
  2. Fold your right leg bringing your heel towards your bum. The more folded the leg, the less distance the arm has to travel around the leg.
  3. Lean forward and then reach the right arm forward like you are reaching towards the front of the room.
  4. Swim the arms behind your back. Yes, now your right arm is going around the right shin. Your hands will meet somewhere behind the right hip as opposed to behind the back.
  5. Once the hands are joined (you can use a belt), extend the heart forward and then fold bringing your nose towards your left knee. Keep the left leg clear and straight.
04/19/2023
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Women doing Gyan Mudra

Make Mudrās Part of your Yoga Practice

By Meditation, Yoga Asana

As we often hear, yoga is a practice; yet it is also a journey. I like to describe yoga as a journey of self-discovery, healing, and transformation. A yoga practice guides you to embark on this journey to nourish your mind and body, and cultivate inner peace and well-being.

We navigate this journey by incorporating different techniques, one being mudrās. Mudrās are practiced in many different ways. However, usually when you think about mudrās, you think of a hand gesture or hand position. Technically speaking these are hasta mudrās, hasta meaning hand in Sanskrit.

Hasta mudrās are hand gestures and positions commonly used in yoga, meditation, dance, and Ayurveda. Through yogic philosophies, these gestures are understood to have powerful effects on the mind and body, and have been practiced for thousands of years in India and other parts of the world.

In this blog post, we will explore what mudrās are, how they work, and some popular mudrās to try.

Types of Mudrās

Did you know there is more to mudrās than just gestures with your hands? There are a few categories of mudrās, for example:

  • Hasta mudrās, which are done with your hands and can be practiced with āsana or meditation. There are various positions for the thumb, fingers and hands to help balance the elements in the body.
  • Māna mudrās, which are done with the head, tongue, eyes, nose, ears, lips, hands, etc. Māna mudrās incorporate the senses. (jnana indriyas)
  • Kaya mudrās focus on postures made with the whole body, similar to āsanas. Kaya mudrās focus on the flow of prāṇa and the chakras while cultivating a meditative focus and are held for multiple minutes at a time.
  • Bandha mudrās which focus on the energy locks in the body. The energy locks are the pelvic floor, abdomen, and throat. You may have learned about bandhas before. Did you know they are also considered a mudrā?
  • Adhara mudrās involve the pelvic floor and focuses on meditation with the chakras.

Now that you know there are multiple categories of mudrās, what does the word mudrā mean? If all these different categories are considered mudrās, what do they all have in common?

A quick way to define mudrās:

The word mudrā comes from the Sanskrit language meaning “seal” or “gesture.” Mudrās are a form of non-verbal communication that involves the use of the hands, fingers, and sometimes the whole body. Mudrās are meant to create a circuit of energy in the body and stimulate different parts of the brain.

A more comprehensive definition:

Let’s break down the Sanskrit word mudrā. MUD (delight or pleasure) and DRĀ (to draw forth). This means that mudrās bring forth/draw forth happiness, delight, bliss, pleasure, etc. Practicing mudrās has a special purpose.

Mudrās are often used in yoga and meditation to enhance focus, relaxation, balance the body and mind, and enhance spiritual connection. They can also be used for physical and emotional healing, as well as for specific therapeutic purposes.

How Do Mudrās Work?

Mudrās are meant to work by stimulating specific parts of the body and brain through the use of pressure points and energy channels. In yogic philosophy, the human body has a complex network of energy channels, known as nāḍīs, which carry life force energy, or prāṇa.

In other words, mudrās move prāṇa. Prāṇa is our vital energy that gives us life. It is the force that allows us to breathe, move, think, and feel. In our yoga practice we use various techniques to balance and change the flow of prāṇa in our body. By doing so, we can improve our health, increase our vitality, and connect with ourselves and the world around us more authentically.

Some examples of these techniques are:

  1. Āsanas (postures that are seated, standing, reclined, etc.)
  2. Pranayama (breathing exercises that may be slow or quick, etc.)
  3. Mudrās (hasta mudrās, kaya mudrās, bandha mudrās, etc.)

Mudrās and the Elements:

Mudrās also interact with the five elements of the body and the natural universe: fire, air, space/ether, earth, and water. Each finger is associated with a specific element, and different mudrās are practiced to activate, relax, and/or balance these elements in the body.

  • Thumb: Fire (Agni)
  • First Finger: Air (Vayu)
  • Second Finger: Space/Ether (Akasha)
  • Third Finger: Earth (Prithvi)
  • Fourth Finger: Water (Jala/Varuna)

Mudrās & Mindfulness Course

Each element above corresponds to an hasta mudrā that you can practice. Learn about these and more in my exciting new course offered at Yoga Renew! This course is online and self-paced. Discover the power of mudrās and their ability to enhance your physical, emotional, and spiritual wellbeing with Mudrās & Mindfulness!

This course specifically focuses on hasta mudrās. You will learn the history and science of mudrās, along with explanations of twenty hasta mudrās to practice and/or incorporate in your yoga and meditation classes. The Mudrās & Mindfulness course offers informative and engaging lessons; perfect for any yoga teachers or students looking to learn more about mudrās and the practice of yoga.

Three Popular Mudrās to try today:

There are hundreds of mudrās, each with its own specific benefits and uses. To try these mudrās below, first find a comfortable place to sit. Practice these mudrās for two minutes each. Calmly breathing, your eyes can softly close, and notice the difference in your mind, body, and heart!

  1. Chin Mudrā (Mudrā of Consciousness): Chin mudrā is one of the most commonly used mudrās in yoga and meditation. It is performed by touching the tip of the thumb to the tip of the index finger, while keeping the other fingers extended, with the palms facing up. Chin mudrā is uplifting and guides you to become more receptive to your breath and awareness. This mudrā benefits concentration, inner focus, and guides you to tune into your intuition.
  2. Gyan Mudrā (Mudrā of Knowledge, sometimes spelled Jnana Mudrā): Gyan mudrā is practically identical to chin mudrā, except the palms are facing down. With the palms facing down, this gesture guides you to ground and relaxes your body. This mudra enhances concentration, memory, and creativity. This mudra helps you to honor the wisdom within your body.
  3. Padma Mudrā (Lotus Mudrā): Lotus mudrā begins with the hands together in prayer at heart center. The thumbs, pinky fingers, and lower palms stay touching while the first, second, third finger, and upper palms open and widen like a blooming lotus flower. This mudrā helps to open your heart space and to welcome kindness and compassion towards yourself and others.

When Should I Be Practicing Mudrās?

You can incorporate mudrās into your yoga and/or meditation practice daily or as often as you’d like. You can practice an hasta mudrā anywhere from one minute, five minutes, ten minutes or thirty minutes. Sometimes it is best to practice the mudrā in smaller increments of time. For example, if you want to practice a mudrā for twenty minutes total, be in the mudrā for five minutes four times a day. There is no right or wrong way to practice them and you can always do what is best for you.

When Can I Use Mudrās?

You can also incorporate hasta mudrās in other activities, as well. Maybe while you are walking you can hold a mudrā in the pocket of your sweatshirt or when you are sitting on the bus or the train. You can also practice a mudrā while laying down before going to sleep. Overall, you can practice mudrās anytime and anywhere!
The study of yoga is vast and encompasses so much history. I am grateful to share some of that history with you about mudrās today.

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04/14/2023
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Person in purple leggings in plow pose

Weekly Class Theme: Planting Seeds

By Yoga Teachers

Spring has officially sprung! Spring generally means warmer weather, flowers blooming, and longer days of sunlight compared to the winter months. Animals and people alike begin to come out of their dwellings to spend time in the warmer and more sunlit air. Things just feel different, am I right?!

Energetically speaking, spring is a powerful time as it signals the beginning of a new cycle of life. It’s the time for new beginnings and to start planting some seeds for our projects to come. We’re just coming off of our hibernation period. Those darker, colder months aren’t for nothing! Winter is the time for us to fold into ourselves, to reflect, and to let ourselves rest so that we can prepare for this time right now.

Springtime is the perfect time for us to be planting seeds. What are those ideas that have been bubbling to the surface in your mind? What are the dreams which came to you during your restful time of winter? What realizations about yourself are you looking to integrate into this current version of you?

Now is the time to take our reflections and to begin to plot them within our lives and within the garden of our being. The same way we would plant seeds for new plants to grow and flourish in an actual garden in our backyards, we are given the opportunity to do the exact same within ourselves. Once those seeds have been planted, we can continue to tend to them throughout the spring and the hope is that by summer we have a lush garden full of the most beautiful plants and flowers.

So let’s get planting! There is no better time than now.

Supporting Pose 1: Happy Baby (Ananda Balasana)

Happy baby gets us going in a similar physical direction towards plow. We’re coming into a compact shape while on our backs and in a fairly familiar manner…

How to get into Happy Baby:

  1. Lie on the back and bring the knees in towards the armpits.
  2. Take the soles of the feet towards the sky and widen the legs so the shins are more or less perpendicular to the floor.
  3. Thread the arms along the inner lines of the legs and take hold of the outer edges of the feet.
  4. Draw the thighs towards the torso and settle the sacrum and head towards the floor.

Supporting Pose 2: Wide Leg Forward Fold with Clasped Hands (Prasarita Padottanasana)

Girl in wide leg forward fold with her hands clasped behind her back

Wide leg forward fold can pretty much work for any peak pose, but in this case it works wonderfully because the pose is well, a forward fold similar to plow. The hands clasped behind the back brings attention to the upper back and this is an area of the body that deserves attention when we’re in plow pose.

How to get into Wide Leg Forward Fold with Clasped Hands:

  1. Stand facing the side wall with the feet about 3 feet apart and parallel to one another.
  2. Bring the hands behind the lower back and interlace the fingers. If the hands will not bind, hold onto a strap.
  3. Firm the upper back in and fold between the legs and towards the floor.
  4. Take the hands up and over your head towards the side wall.

Supporting Pose 3: Eagle (Garudasana)

Eagle is yet another posture that can have a forward folding aspect. I also like eagle in terms of plow because it’s a standing pose that allows the practitioner to fold into oneself and to bring everything towards the midline.

How to get into Eagle Pose:

  1. From a standing position, wrap your right leg around your left leg crossing at the knees and potentially wrapping the right foot around the left calf.
  2. Wrap your right arm under your left arm crossing at the elbows and potentially crossing at the wrists to bring the palms together.
  3. Bend the knees to lower the hips down as if you were sitting into a chair.
  4. Round the spine forward to bring the elbows towards the knees. This is a variation on eagle.

Lastly, our Peak Pose: Plow (Halasana)

Person in purple leggings in plow pose

Plow seems like the perfect pose for our topic at hand, no?! Plow contains elements of a forward fold and an inversion, which is perfect for the introspection necessary to prepare our soil to plant seeds.

How to get into Plow Pose:

  1. Create your set up by stacking [at least] two blankets on top of each other at the back of your mat with the fringes facing the top edge of the mat.
  2. Fold the top edge of your mat over your blankets, but leave a couple inches of space between the edge of the blankets and the edge of the mat. This will create more stability and less sliding.
  3. Lie down over your blanket and mat set up with your shoulders about an inch (or thumb’s length) away from the edge of the blankets. Your shoulders should be completely supported by the blankets/mat and your head should be completely on the ground. This is to maintain the natural curve of your cervical spine.
  4. Push your hands into the ground to bolster your legs to the sky and bring the legs over your head to the floor behind you.
  5. Bring your hands to your lower back. Keep the elbows firmed in and the upper back firm.
  6. Press the toes into the floor and press the backs of the knees towards the ceiling.
  7. Breathing should remain calm and steady.
  8. To exit, slowly return your legs to the sky and use your arms/hands as bakes to slowly lower your legs to the ground.
04/12/2023
Love9

Yoga Retreat Horror Stories

By Yoga Asana, Yoga Teachers

I have always loved to travel, so when I began teaching yoga, I naturally also wanted to lead yoga retreats. Yoga retreats are a great way to share what you love and explore either a brand new place or take participants to your favorite location. They present a beautiful opportunity to bring a group of like-minded people to one destination.

I’ve been on quite a few retreats and I’ve led many of my own. My love for yoga has taken me to Mexico, India, Costa Rica, Peru, Morocco, Dominica, Cambodia, and the list goes on. On paper and on my social media, these experiences might look like they were cleanly executed, smoothly operated, drama-free experiences. The reality is that there were a few stomach viruses, hospital visits, robberies, and missed flights.

On the other end of that, there were plenty of smiles, new friendships, adventures, opportunities for growth, unforgettable moments, breathtaking sights, once in a lifetime experiences, bucket list cross-offs, and so many more positive memories than difficult ones. Looking back, I can honestly say that I wouldn’t change the majority of anything I did. However, there are definitely some major things that I wish I’d done differently, or known about beforehand.

I couldn’t get out of bed for twelve hours straight

Before the start of one retreat, I arrived a few days before the rest of the participants were scheduled to get there. I like to do this so I can get acclimated to the area and learn about certain shops or restaurants. I was staying in a really mellow surf town near the beach and got to know some of the locals. They had mentioned that there was a really bad stomach virus going around and almost everyone in the area was out for a few days at a time with it. I didn’t pay too much attention because I’d never gotten sick in a tropical place before and honestly believed I was somehow immune to whatever was going around.

The next night, I woke up drenched in sweat and realized that I was in fact not immune to what was going around. I’ll spare the details, but it was really bad. Luckily, I had access to fresh coconut water and I also had activated charcoal tablets. I also didn’t have to be anywhere for a day or two, so I had time to allow the virus to pass through me.

A stomach virus, or anything that prevents you from functioning properly, may be unavoidable when you’re on a yoga retreat. You can be prepared for whatever may manifest by:

  1. Researching local pharmacies near your location in advance
  2. Packing items like activated charcoal or Imodium
  3. Talking to locals about how they stay healthy and vibrant
  4. Exploring local shops with natural remedies
  5. Arriving a little earlier to adjust to the area

You can’t predict sickness or how anyone will react to local food or water, but you can try your best to be prepared for the worst

My then boyfriend (now ex) had to be rushed to the hospital

This may sound like a no-brainer for some of you, but I had to learn about the importance of travelers insurance the hard way. When I was co-leading another retreat, my boyfriend at the time was on the retreat as a participant. He insisted on getting travelers insurance before we left and I honestly didn’t understand why. I’d already traveled to so many places in the world and I never needed it for anything.

On the retreat, we had a mountain biking adventure scheduled for the participants. It was a beautiful sunny afternoon and everyone was really excited. About halfway through the excursion, my then-boyfriend fell off his bike and was injured really badly. Since we were in the mountains, it took a while to get him to a hospital. When we did, he was fully taken care of and all expenses were covered by his travelers insurance.

Whether you’re on an adventure-focused retreat or a leisurely getaway at a resort, it’s important to be prepared for any type of accident by:

  1. Requiring all participants to obtain travelers insurance. It’s really affordable and it’ll cover most hospital stays, medication, and so much more
  2. Consider co-leading the retreat with another person in case someone has to travel with an injured participant
  3. Research where all hospitals or medical centers are located before you arrive
  4. Make sure all participants sign a liability waiver
  5. Talk to your point of contact at your destination about the pros and cons of including certain activities
  6. No one wants to think about someone getting hurt and needing medical attention, but it’s much better to be prepared and informed should something happen

I barely missed an armed robbery

You can be in one of the safest cities in the world and still experience crime. This specific retreat was a little “off the beaten path” and a short bike ride away from some secluded beaches and cute cafes. On some retreats, there may be free time where nothing is scheduled and you have an opportunity to leave the group and go off on your own. One night, a few participants went out to explore the beach but I was too tired and decided to stay in.

Two of the people came back telling the group they were robbed at gunpoint and their wallets, phones, and passports were stolen. Everyone was okay and their passports were recovered, but no one wants to experience something like that on a yoga retreat!

Some big safety rules that I follow when traveling alone and also when bringing groups of people on retreats are:

  1. Never carry anything valuable with you and leave all important items in your locations safe or with someone who is staying at the retreat center
  2. Don’t assume that quiet and secluded spots are safe because they’re in a touristy area
  3. Make copies of your passport, drivers license, and any other important documents in case any of them are lost or stolen
  4. Encourage participants to stay with the group
  5. Create a “Things To Know” document for your participants and include safety information about the area

We don’t live in a perfect world, but you can create a safe environment for your retreat if you provide the right information and encourage your participants to stay safe.

I lost my wallet at the airport

I used to pride myself on being incredibly organized and being a really smart traveler. I’d never lost anything in another country and I’d always been really efficient at every airport I’d ever been to. When I was boarding my flight back home, I reached into my bag for my wallet only to realize it wasn’t there.

Despite getting to the airport three hours early, there were a ton of delays at check-in and throughout each security checkpoint. I thought I was going to miss my flight, but I made it to the gate right on time. I was out of breath, sweaty, and not the way I wanted to feel post-yoga retreat when I realized my wallet was gone. I’d left it at one of the security checkpoints and luckily, the pilot told me I had time to run and get it.

You, or your retreat participants, can be organized and still misplace or lose something. Airport stress, crowded marketplaces, new cities, and outdoor adventures can cause anyone to feel really frazzled. Some tips to avoid losing important things are:

  1. Try not to carry too many bags and encourage your participants to pack light
  2. Have a designated place for items like your wallet, passport, and boarding passes
  3. Arrive as early as you can to your scheduled flights and any excursions
  4. Tell someone you trust where you have your valuables
  5. Remind participants that they’re responsible for their own personal belongings, but be prepared to help if someone loses something important. You may have to talk to airport security or hotel managers

I wouldn’t have left my wallet like that if I had a specific spot for it and if I were a little more calm. A lot of unnecessary travel anxiety can be avoided if you prepare, stay organized, and arrive early.

Remember to have fun

The biggest mistake I’ve ever made on a yoga retreat was forgetting to take some deep breaths and have a good time. It’s easy to get caught up in logistics, everyone’s unique needs, jetlag, and everything else that comes with traveling. As a yoga retreat leader, I always want everyone to have a good time and I want everything to run as smoothly as possible. Sometimes things go as planned, and sometimes they don’t.

Yoga has taught me to take any mishaps and figure out how to switch gears and make it work. I’ve learned to prepare but not be too attached to plans. I’ve also learned that I need to let go of expectations and enjoy my time when things run smoothly. The opportunity to travel and practice yoga in beautiful places is truly a gift and I hope you enjoy it as much as I have!

— Written by our 200 Hour Yoga Teacher Training mentor and Ayurveda Coach, Lisa Bermudez Lisa Bermudez of YogaRenew

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04/05/2023
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Woman in Side Plank

Weekly Class Theme: Seva

By Yoga Asana, Yoga Teachers

In a world of greed, selfish desire, and pain how do we open our hearts to love, compassion, abundance and connection? How do we contribute our highest form of self to the world when it is so easy to be entangled within our attachments, such as money, promotions, and material things which seemingly bring promise of better life?

The answer is Seva. Seva means “selfless service,” which is pretty self-explanatory but is best interpreted as doing work not for the fruits of your own actions, but for the betterment of the world at large. Within the Bhakti Yoga system, Seva specifically means doing one’s duty in life with the only intention of serving divinity and the highest good of humanity directly or indirectly.

As a Yoga practitioner, it is likely that your perspective of life has widened. You might very well believe and truly see that this hamster wheel of wake, work, sleep, repeat is not the way to experience life and experience true inner peace. You might also be in the throes of such a cycle. Your job might provide stability and security which is necessary to navigate life. The obligations that you tend to on a daily basis might provide sustenance towards yours and your loved ones’ preferred lifestyle. In essence, what I’m saying is that you might not want to make vast changes right now. It very well may feel in alignment for you to stay put even if you don’t feel complete and total satisfaction.

So what might be the remedy? How can we take our actions, current and future, and fill it with love? The answer is Seva. By participating in Seva we instantly open our hearts to the present moment. Whatever it is that we are doing is for another and in that way we have the ability to heal our hearts, expand our love, compassion, and abundance, and ensure that our intentions are pure and honest. When we shift our focus of what we’re doing and why we’re doing it from our own thoughts of greed and desire towards thoughts of contribution, love and divinity, we give ourselves the space to step into each moment as our highest and best selves regardless of the task at hand.

For anything that you do in life, if you firmly believe that you are contributing to a greater good, the way you show up will be different. And even if you’re not directly doing service such as feeding the homeless, participating in a trash clean-up, or volunteering for an organization you are indirectly contributing to the goodness which is ever-present and transcendent.

Disclaimer: By following the path of consciousness, there is a high chance that you will realize the hamster wheel you’re on is not the only path towards stability, security, and sustenance. There may very well be another path which provides those things in addition to total fulfillment and true inner peace.

Supporting Pose 1: Open Wing

Person in open wing or broken wing pose on a yoga mat

Open wing gets right into opening the inner arm, which again is connected to the entangled organs of the heart and lungs. This pose is helpful to organize the tissues of the arm and chest to go in the direction of side plank.

How to get into open/broken wing:

  1. Lie on your belly with the right arm extended out to the right at about shoulder level.
  2. Spread your fingers and slowly roll onto your right so that you are lying on your right leg, hip, side body, chest, and head.
  3. Crawl your right fingertips out as you do so.
  4. You can organize your legs in a variety of ways. Stacking the legs with straight or bent legs might feel good. Bending the top leg and placing the foot ahead or behind the bottom leg might feel good also. Note: stacking the legs in some way will closely resemble the legs in side plank.
  5. You can take the top arm in a variety of variations as well, including a half bind, you can keep the hand on the floor in front of you, or resting on your torso.
  6. Try to let your head rest either on the floor, a block, or a blanket.

Supporting Pose 2: Downward Facing Dog (Adho Mukha Svanasana)

Person in downward dog on a yoga mat

Downward Facing Dog stretches the arms and chest while also teaching good foundation in the hands.

How to get into downward facing dog:

  1. From a tabletop position, spread the fingers and press through the fingertips, the pointer finger and thumb, and the four corners of the palm. The four corners of the palm are: base of pointer finger, base of little finger, inner heel and outer heel of the hand.
  2. Lift the center of the palm up for Hasta Bandha, which is similar to lifting the inner arch of the foot.
  3. Walk the knees back a touch, then lift the knees off the floor, straighten the legs, and straighten the arms to reach the hips up and back.
  4. Keep the foundation of the hands and turn the creases of the elbows forward to lengthen the arms.
  5. Relax the head between the arms.

Supporting Pose 3: Half Moon (Ardha Chapasana)

Person in half moon pose with a block under their bottom hand

Half Moon has many similarities to side plank including the spreading of the hands, arms, and chest. The top leg is also in similar form relative to side plank.

How to get into half moon pose:

  1. From triangle pose, bend your front (right) knee to shift the weight forward.
  2. Take your right hand to the floor or block and lift your back leg.
  3. Press the right hand down to stretch the right arm and reach your left arm and hand straight up to the ceiling. Spread your fingers.
  4. Reach the ball of the left foot back and spread your toes.
  5. Your gaze can either face the side wall or follow the left hand to the ceiling.

Peak Pose: Side Plank (Vasisthasana)

Person in a side plank pose on a yoga mat

Side plank is a very appropriate pose for our topic of seva! Seva requires us to offer our heart through all that we do. This pose requires good organization of the arms and hands. The arms and hands are connected to the heart and lungs via meridians, blood vessels, and soft tissues. So the way we place, stretch, and coordinate our arms and hands affects the stimulation of the heart and lungs. Furthermore, this pose stretches the tissues across the chest and upper back making way for the heart to expand.

How to get into side plank:

  1. Start in downward facing dog.
  2. Maintain the foundation in the arms and hands from DFD (press the four corners of the palm down, lift the center of the palm, spread the fingers away from one another, and stretch the arms).
  3. Keep the right hand on the floor.
  4. Bring the legs together and swivel the heels (with control) to the right so that your left foot stacks directly on top of the right foot and the toes face the side wall. Spread your toes.
  5. Take the inner right elbow towards the front of the room and continue to stretch the arm (without hyperextending) while the left arm reaches straight to the ceiling. Spread the fingers. To avoid hyperextending, try engaging the bicep and tricep to support the straightening of the arm.
04/04/2023
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