Yoga can and should be a tool to better many aspects of wellness. Flexibility, endurance, strength, balance—and functional fitness. Functional fitness is just what it sounds like: Working towards achieving and sustaining a level of fitness that serves functional purposes in your life. As we age, we naturally lose functional fitness to varying degrees. If you’re a westerner, your lifestyle has probably drastically stunted your innate functional fitness, too. Desk jobs, Netflix binges on couches or in bed, western-style toilets, and wearing comfy socks and shoes destroy functional fitness.

A popular doctor’s test for a patient 55+ is to ask them to stand up from a seated position on the ground without using their hands or arms. A lot of people can’t do it, and you certainly don’t need to be in your golden years to fall into this camp! It’s a simple test that can tell you so much. However, it’s just one example of functional fitness that we lose.

You don’t want to be unable to get up from the ground without using your hands. You don’t want to be traveling in Asia and find yourself incapable of using a Turkish toilet (especially if said toilet is in a bar with unmentionable liquids surrounding it … trust me). You don’t want to have poor balance simply because you wore socks (or as I like to call them: foot mittens) and shoes for so many years that your toes have atrophied and stick together.

Function. It’s our job to practice it and keep it.

Putting the “Fun” in Functional

Okay, that was a pun I couldn’t resist thanks to the writer in me (and general love of puns). Still, functional fitness pairs perfectly with yoga and is ideally a part of every practice. A synonym of “functionality” is “purpose,” and that’s exactly what we all need more of in our life. A life of purpose is one that helps you thrive.

One of my favorite asanas (poses) for functional fitness is prayer squat. Work towards getting your heels to touch the floor if they don’t already. And if they don’t, know that it may never happen. Every body is different, and prayer squat can be especially challenging for distance runners who need those tight hamstrings to stay safe.

I also like to earmark part of every practice for foot fitness. Your feet have 52 bones, which is one quarter of all the bones in your body! Each foot also has 19 muscles and tendons, 107 ligaments and 33 joints. They were designed to move and flex (in both directions) a lot. Toes should be able to separate, flex, and lift individually (seriously!) just like our fingers. Think they don’t move as much as fingers because they’re so short? That’s just not true. Children’s fingers are very short, and our thumbs are relatively short, yet we know just how strong and flexible they are regardless of length.

Get a Foot Fetish

During each yoga practice, and at least once a day regardless, dedicate a few minutes to working out your feet. Try to lift and spread all toes while keeping the rest of your foot squarely on the floor with equal weight distribution. Practice lifting each toe individually. This might take a lifetime of practice and you’ll never fully get there, but you will certainly get better with practice.

More importantly, embrace the barefoot lifestyle whenever you can. Go without shoes, no matter how “good for you” marketers claim them to be. All shoes, even the Vibram five-finger shoes, are no match for barefoot. Ditch the socks, too, which gently squish your toes together. Recognize that in the western world, we’re very spoiled when it comes to surface areas. We walk on pavement, hardwoods, and carpets, which all weaken our foot and ankle bones that are begging for a challenge. Go off course, walk on trails, take a hike, and trust the lowest part of your body to find balance on uneven ground.

Finding balance. It’s a goal that we never fully achieve for more than a few brief seconds. It’s really the journey where the magic happens. The destination? Well, it doesn’t really exist, so allow yourself to fall in love with the ups and downs, those peaks and valleys.

In vinyasa yoga, Cobra Pose is usually considered a basic posture for beginners. Alternately, Upward Facing Dog, an intermediate pose, is regularly taught in a vinyasa sequence. In vinyasa, either of the poses can be used interchangeably during transition, though they are distinctly different. Due to the quickened nature of a vinyasa practice, these poses are usually held only for the length of an inhalation. Because of this, many vinyasa students have not experienced a full range of extension in Cobra Pose, nor have they properly aligned their Upward Facing Dog. However, when practiced regularly and correctly, both Cobra Pose and Upward Facing Dog build spinal strength and flexibility, allowing students of all levels to participate in flow-style vinyasa practices.

What Is Vinyasa Yoga?

Vinyasa yoga has its roots in Ashtanga yoga; a style of practice developed by K. Pattabhi Jois in the mid-twentieth century, which is considered to be the backbone of modern Western yoga. Ashtanga yoga’s formulated sequence of poses is preformed in a specific order, whereas vinyasa yoga is a freeform practice with limitless variations. Both styles are energetic, dynamic, and steadily paced. The term vinyasa is a linkage of two Sanskrit words: nyasa, meaning “to place”, and vi, “in sacred accord.” To vinyasa, therefore, is to preform poses in accordance to the breath, each transition synchronized with either an inhalation or exhalation.

While a vinyasa style class known for its flowing sequences, its claim to fame is the transition of Chaturanga to Upward Facing Dog to Downward Facing Dog. In the heighted pace of a one-breath-one-pose setting, learning the mechanics of a proper Upward Facing Dog often requires a greater length of time then allotted for in a general vinyasa practice. Due to the highly mobile structure of the hand, elbow, and shoulder, an improperly aligned Upward Facing Dog places the practitioner at a physical disadvantage. Because we often misuse our hands and arms in computer-related activities, it is essential that we execute the vinyasa transition, particularly Upward Facing Dog, with precision and awareness. Because the vinyasa transition can occur with frequency, taking the time to learn proper alignment, and to build the supportive muscles of the spine, is important to prevent injury. To this end, Cobra Pose offers a well-suited alternative to Upward Facing Dog, and prepares the body for the rigors of vinyasa.

Cobra Pose

Cobra Pose is a fundamental posture within a solid asana practice. As a floor pose, it is both accessible to beginners and well suited for daily practitioners. Cobra Pose can be used during a vinyasa sequence as a substitute for Upward Facing Dog without breaking the flow, offering a variation that is gentler on the back, shoulders, neck, and wrists. To practice Cobra Pose, lie down on the floor with the stomach downward. Press the hands flat on the floor on either side of the ribcage, just below armpit level. Curl the toes under, and while keeping the ankles together, pull the heels of the feet back, lifting the knees from the ground. With an inhalation, lift the chest and upper back upwards. With an exhalation, roll the shoulders back and downwards. Keep the entire abdominal sheath on the floor while pressing the chest forwards, creating traction by firmly pressing the palms down and pulling the elbows back and in. When done correctly, Cobra Pose stretches and strengthens the upper back, chest, and shoulders, while also developing the musculature of the upper, middle, and lower back, as well as the upper arms. To fully experience the benefits of this pose, it should be practiced daily to build strength, flexibility, and the habit of good alignment.

Upward Dog Pose

Building from Cobra Pose, Upward Facing Dog strengthens the entire spine, deepens flexibility, and is incredibly rejuvenating. When practiced properly, Upward Facing Dog can elevate spinal stiffness, aches, and pains. To practice Upward Facing Dog, lie on the floor with the stomach downward. Press the hands on the floor on either side of the ribcage, just below armpit level. Push the hands down and straighten the elbows, lifting the body off of the floor, leaving only the tops of the feet and the palms of the hands on the mat. Engage the muscles of the legs; lift the chest forward and up, drawing the shoulders and upper back downward. Look forward, or upward, if it causes no tension. Press the pelvis forward, and the back of the knees upward as much as possible. Because all of the body’s weight rests in the hands and on the tops of the feet, avoid sinking into the joints of the shoulders and lower back by actively lifting forward and up. Engage the muscles of the legs and arms as much as possible, and avoid bending the knees or leaving them on the floor to prevent injury or soreness in the lower back.

Why Building Strength From Cobra Pose To Upward Facing Dog

While it might seem that established practitioners of vinyasa yoga prefer Upward Facing Dog as the gold standard of backbends, Cobra Pose is a viable alternative that builds strength, flexibility, and healthy alignment. Far from being a simplified variation of Upward Facing Dog, Cobra Pose offers tremendous benefits both physically and subjectively, especially with daily practice. When properly preformed, both poses are fundamental components of a healthy asana practice. It is important, therefore, to take the time to learn proper application and alignment of these poses, especially in vinyasa practices where the length of time spent in the pose may only be a breath. When the alignment becomes second nature, and the breath is steady, both Cobra Pose and Upward Facing Dog can be preformed smoothly, and used interchangeably as needed.

It took me six years of consistent practice before I managed to lift off my toes in bhakasana. The first time I came into the pose I was practicing yoga on the cement walkway in my backyard. Previously, I had always tried to pick my toes off the mat purposefully. On this day, however, I decided to track a little ant making its way towards the top of my mat with my nose. I leaned forward over my flat hands, covering the ant with the shadow of my head, causing it to speed forward towards the sun. I leaned forward more, and… POP! My toes pulled right off the ground, just as I looked up to see the ant trekking along in the sun, about 10 inches above my mat. Did I breathe? Did I balance long? The only lingering memory is the elation of having lifted into bhakasana for the first time, and the eagerness to do it again.

So, I play a little game with myself every time I practice Crow. Midway through my asana practice, I set up for Crow and tell my feet, “Hey toes, don’t come off the ground.” In my mind, in my voice, I say those words to myself, “Hey toes, whatever you do…don’t come off the ground!” Its playful, it’s silly. After all, crows are the pranksters of the animal kingdom. Crows caw in a way that’s practically a laugh out loud. They delight in shiny objects and trinkets, and won’t hesitate to swoop down and grab a bobble right off your picnic table in front of your face. This pose is all about fun. I’d been too serious in my earlier attempts at Crow. In the spirit of jest, I say, “TOES! Do not lift off the floor!” And, POP! There they go again! Toes up and at ‘em, Crow in motion, I smile and look up to see not an ant, but the smiling faces of my yoga students as I play my little game aloud while teaching class.

Crow is contagious. You know, they rarely fly alone. When one person “gets it,” or masters the pose, and can explain the how-to, crows begin to pop up on yoga mats throughout the class, throughout the entire yoga studio, even. Bhakasana practice is so beneficial; especially to build upper-body strength, even if the toes, truly, do not come off the ground. And that is fine! Maybe it’ll take you six years to “get it,” like me. But, nah! I did those years of groundwork as a service to all of us. If you’re ready lift off into Crow, play the game the little ant taught me! You’ll gain Crow pose, and so much more…but let me not get ahead of myself!

OBJECTIVE:

Bhakasana

SET UP:

Spend five to ten breaths in malasana, squat pose, while practicing mulabhandha. Mulabhandha is a concentrated contraction of perineum muscle applied on the exhale. This engagement feels similar to withholding the flow of urine. Release mulabhandha on inhale, drawing the breath down the length of the spine. Apply this same breath technique throughout the practice of Crow.

Now, position yourself: Flatten your palms on the ground shoulder distance apart with spread fingers. The elbows should bent inward, towards the ribcage, with the upper arms parallel to the floor. Lift the hips high, lift the heels up, and place the knees on the upper arms. Use the upper arms like tables to support the knees.

PLAY THE GAME:

Now you’re ready to play! Crows are flyers! Let your eyes follow an upward path, look up as much as you can, and begin to lean your body’s weight forward into your hands, arms and shoulders. Look up! You’re a bird! Just move forward and look to your trajectory. Now, in your mind, say, “Hey toes! Don’t pick up off the floor!” HA HA HA! Laughing like a crow, how silly you are, talking to your toes! Try it again, “Hey toes! Whatever you do, don’t come off the floor!” Its no big deal, this isn’t about our toes, or our legs, we are using our arms and our eyes to fly! Lean forward! Look up! Breath! Apply mulabhandha on exhale, lifting your hips up to the sky.

HOW TO WIN:

Play Crow pose for five breaths, three times a week, for one month.

Dare to play? There is only one winner in this game, and that is the one who plays it. Crow is such a lighthearted pose, after all, how can you fly weighted down? Put a smile on your face, and learn the lesson of the little ant. Look forward, look up, chase the sun, and keep going! Many asana poses are named after animals. There is a sort of childlike magic we can tap into when we embody the energy of the animals the poses are named for, as if they lend their characteristics to the shape. All we have to do is animate those shapes with our breath. Animals teach us to not be so serious, to live in the moment, and just go about the business of being exactly what we are.

The beauty of Crow is that it unlocks a pantheon of inversion postures. Crow pose is more about upward motion and steady balance than it is about strength. The dynamic upward lift of the posture is not conducive to force. No matter how much we try to lift our toes up, feet up, legs up, until we are balanced on the edge of flight, we’re earthbound. However, at some point, weightless occurs within bhakasana. Once you “have it,” Crow sets the foundation for handstands, forearm stands, and crazy fun animal poses like titibhasana, Firefly pose, urdhva kukutasana, Upward Rooster pose, and pincha mayurasana, Peacock Feather pose. All the flying animals come out to play once Crow takes flight! Have some fun on your mat, and play this little game with yourself. You just may find you’re no longer a busy ant trekking along your way, but a heralding Crow, calling in the power of flight.

Yin yoga is considered an introspective practice that gives students the chance to turn inward and nurture a calm, quiet state of mind that lives within all of us. It’s a practice in stillness, patience, and non-reactivity.

Through yin yoga we become better listeners by learning to tune in, wiser as we get to know ourselves from the inside out, and more curious about our own inner world.

Some of the popular benefits of yin yoga include:

• Reduces stress
• Balances our yang energy
• Relieves tension
• Improves flexibility
• Helps us learn to handle stress
• Encourages mindfulness and meditation

Keep reading to learn more reasons why you should take time to add a yin yoga practice to your day.

 

The Stillness Of Yin Yoga Prepares Us For Meditation.

The yin practice sets us up to tap into a meditation mindset. Our daily cloud of thoughts and distractions tend to block us from being able to dive deeply into our consciousness. When we find space for physical stillness in a yin practice, we create conditions for the brain to become clear.

 

Yin Yoga Helps Us Learn Balance.

Finding balance within our lives is a juggling act — we have jobs, family, friends, responsibilities, and hobbies. If you look at the yin/yang symbol you’ll notice that the white and black sections are in perfect balance. Many of us live very active lives and leave little or no time to bathe in the quiet, introspective side. Over time this can be physically, mentally, and emotionally draining. Through a yin yoga practice we can restore balance so that both sides have equal and necessary attention.

 

A Yin Yoga Practice Allows Us To Slow Down.

The long holds in yin yoga poses provide a chance to bathe in stillness. There is a shift that occurs while holding a yin posture. Time opens up for us — deadlines, pressing matters, and to-do lists fade away and open up space for rest and renewal.

 

You Can Learn Self-compassion Through Yin Yoga.

Taking care of our physical, mental, emotional, and spiritual self is crucial to our wellbeing. A yin practice offers us the chance to observe, nurture, and calm ourselves. Carefully moving into a  posture and focusing on your body’s specific needs is a form of self-care.

 

Handle Stress Better With Yin Yoga.

Holding a pose for several minutes can provoke anxiety. But when we approach it with tenderness, the body acclimates. Surrender is a common theme in yin yoga, and giving up the need to control a situation is a lesson that we can carry with us into our day-to-day lives. The ability to adapt to the ups and downs of life and to manage change with grace can lessen our predisposition to stress.

 

Yin Practice Can Restore Range Of Motion.

A healthy range of motion requires our layers of connective tissue to allow for the muscles to glide over each other. But injury, poor posture, and aging (among other factors) can tighten the connective tissues and create ‘adhesions’ and restrict the movement between the sliding surfaces of the muscles. Adhesions block the flow of nutrients and energy, (think of a traffic jam) causing pain and limiting range of motion. When we hold poses that gently and safely lengthen the muscles and connective tissues, it helps break up adhesions. Applying mild stress to joints and connective tissues can also increase their range of motion.

 

Yin Yoga Rejuvenates The Body.

Our body’s tissues can experience a revival of sorts with a long soak the same way that an old, stiff sponge can. As you hold a yin pose, the slow release that takes you deeper into the pose is the tissues lengthening, hydrating, and becoming more pliable. Many times you even can sense the tissues being stretched, squeezed, twisted, and compressed if you really focus your attention on the physical body. A yin practice has the potential to leave you feeling as though you’ve had a massage.

 

A Yin Yoga Practice Creates The Opportunity To Sit With Emotions.

Our bodies store emotions, so from time to time our thoughts, feelings, and memories can bubble to the surface during a yoga practice. Yin teaches us how to be gentle, patient, and nonreactive. When emotions bubble to the surface, the conditions are safe for us to explore them.

 

Yin Yoga Taps Into The Parasympathetic Nervous System.

Belly breathing, (also known as diaphragmatic breathing) is a powerful way to induce the parasympathetic nervous system. Activating the parasympathetic nervous system is good for us. It helps alleviate stress, tension, blood pressure and aids in better sleep, digestion, and immune function. Most of our time is spent stuck in the sympathetic nervous system because we live busy, active lives.

Belly breathing can change this.

As you move deeper into your yin practice, the breath slows down significantly, pulling you deeper and deeper into this parasympathetic, or relaxation, state. This is where the internal organs get a chance to catch up on their to-do list (digest, eliminate toxins, heal, repair).

 

Yin Creates An Opportunity To Cultivate Gratitude For Our Bodies

Yin yoga allows us to return to our bodies and to see just how remarkable we are. Diving deeper into the layers of ourselves, we learn about our inner workings, connecting to respiratory and circulatory functions, internal organs, and sensations within the muscles and joints. This heightened awareness of the body brings us closer to santosha, or contentment.

The more you practice Yin Yoga, the more you will embrace the act of slowing down and connecting to yourself. As Bernie Clark said, “Completeness, wholeness often requires a rebalancing and a returning to the center where I can see my energies and care for my soul.”

 

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