Friday, May 25, 2018

I keep practicing


This morning I was so tired. Suddenly I realized why. I wanted to give up drinking coffee. So this morning I had prepared a cup of tea for myself. It was Earl Grey Tea and I love it. But it didn't wake me up. At 10 am I was in bed again. The telephone woke me up after 20 minutes. I had slept again. I still felt like in trance. Tired. Bad mood. Lame. And I had so many plans for today's yoga practice.

I managed  to go out of the house after the phone call to get batteries. This was an item on my to-do-list. On my way home I stopped at a bakery, ordered a cup of coffee and my fav cake. Mood improved, I felt energy. I was motivated to practice. I bought strawberries for the after yoga snack and headed home.

Yes, I practiced. This quote is so true:You're one practice away from good mood.


Friday is my forward bending day.
These days I work more on the method how to learn a pose than to hurry through one of the Ashtanga yoga series. I take my time and my timer. Some asanas I hold for one minute. Oh, a minute can be so long when I'm in a split pose. I know it's important to relax, to breathe deeply and evenly.
To hold the poses longer than 5 breath can be very useful. 5 breaths is too short to have an impact on a stiff body. That's why I hold some of the challenging poses longer. I always add the splits and hold them for one minute. I see already results. Yet this could be a topic for next blog posts.

Happy relaxed weekend to everybody.

Thursday, April 26, 2018

Urdhva dhanurasana


2018

The chin touched the wall. External clues help to get deeper into a pose. I'm glad that I practiced, I'm glad that I could experience 90 intensive minutes on the mat.

Nevertheless my practices don't refresh me. They exhaust me. I need to sleep in the afternoon. My body needs to relax. It seems so. I feel done.


2000

This was my urdhva dhanurasana in 2000. It looks rather wild. My urdhva dhanurasana of 2018 looks more disciplined and more precisely.


2011

Mistakes happen. To keep the legs parallel with a strap is not a good idea. It's much better to put a block between the thighs and to hold it. This makes the legs strong. With a strap around the legs, they move outwards. This is not the intention. 


2013

I'm sure that practicing urdhva dhanurasana was good for my body. The pictures show how slow progress can be.
The pictures also show why I'm so impatient these days. How I practiced made it impossible to progress faster.

In order to progress I recommend myself to hold this asana longer than 5 breaths. 5 breaths is too short. The body won't really stretch within such a short time.
In order to get stronger it makes sense to move into that pose more often. Up and down, up and down 10 times every day, that's what makes strong. And strength is needed. Finally I want to come up from that pose.


Wednesday, April 25, 2018

Another intensive practice


It was the afternoon when I started primary. I get stronger again, slowly, but it's remarkable. My joy is huge that my back pain is almost not existent. I have to adjust few asanas. The closing sequence is possible again. 

After the practice I feel good as well. I'm exhausted, but that's it. I don't have to do fascia massages or twists to get my body back to normal 

To practice at home allows me to focus on myself. I can rest if possible. 

Splits are always part of my program. 

After two years of doubts, I'm sure now that my yoga practice can improve again. This injury was a wake-up call. Self-study is necessary To do every day the same asanas without reflecting if this is still useful makes no sense. In the meantime a lot of information is available about almost everything that is important: nutrition, strength training, cardio. There are tips and tricks about how to do the asanas. It's easier these days to create a safe practice.

Tomorrow I'll focus on back bending. 







Tuesday, April 24, 2018

Back bending


No, I don't begin from point zero again. But sometimes it feels so. Today was my back bending day. I don't rush through the back bending asanas of the second Ashtanga series. I add asanas, I repeat asanas, I use props. Walking down the wall is so helpful. The goal is that the asanas must feel good. I know how this feels. My experience is that the closer the asana comes to the perfect form, the more comfortable and easy it seems to be.

The 90 minutes on the mat practicing back bending were must intensive. Afterwards I was so tired. I took a siesta later and slept, still exhausted from my effort to get deeper and deeper into the asanas.

Most difficult is to alter from back bending to forward bending. I practice usually soft counter poses, but to get from kapotasana to eka pada sirsana seems impossible within one poractice.

Practicing anything also means to work on the mind. Believing that something is possible is a huge step in direction of this goal.

We have summer weather here already. This helps.

Tomorrow primary is on the schedule again. Focus is the vinyasas.

I'm so thankful, that practices are possible again.

Monday, April 23, 2018

Celebrating tiny successes


1. In April I practiced more often than during the other months in 2018.
2. Today I did chakrasana again.
3. My lack of strength is more striking than my back pain. I'm getting stronger with each practice.
4. I enjoy my practice.
5. Yoga nidrasana was possible. I could begin with the next focus that is to relax in that pose.
6. Also the closing sequence was possible.

I'm thankful that I can practice again. What a gift.




Sunday, April 22, 2018

90 minutes


I think my back bettered again.

When I practice I experience my lack of strength more than the back pain. Less and less asanas I have to adjust. After my practice I feel rather good. I often forget my back. I'll keep practicing with attention. Pain must be avoided. Also 'easy' asanas are worth doing. I take my time.

It's almost impossible to go from deep back bending asanas to forward bending asanas. I practice modest counter poses. The leg behind head poses are impossible after the back bending asanas. Instead I practice a few soft forward bending asanas from first series.

Today I focused on back bending. I did a lot of preparation exercises. I used the wheel and the wall to support the back bending. The wheel allows passive stretching. The wall offers resistance. Both techniques are supportive.

What really bettered during the last decade of yoga practice is my concentration. I'm able to stay 90 minutes on the mat. I'm able to practice and to focus on the breath without taking breaks.

Patience is required.

Every time when I practice I see the necessity to work on strength.
Every time when I practice I see the necessity to hold the challenging asanas longer than 5 breaths only. Stretching takes time.

Tomorrow I'll practice primary. The focus are the vinyasas: flexibility, strength and technique.


Thursday, April 12, 2018

No excuses


It's also possible to practice at night. Why not. It's done and I feel excellent. Every practice counts.
Time to sleep.