BY: TRISHA CURLING 

You have this nagging pain in your back, that seems to flare up just a little bit more after sitting for long periods of time. You find yourself having to get up from your desk at work to stretch and move around, just enough to find that wonky position that will help to relieve you from pain, even if it’s for just a moment. There can be a number of reasons that are contributing to it, but let’s have a look at your psoas.

This muscle is a primary hip flexor and is sometimes referred to as your Iliopsoas due to the way in which the Iliacus and psoas major are “joined” together.  It’s also the only muscle in the body that connects the spine to the lower limbs.

This muscle can often become tight and weak. A couple of the reasons this may happen is because there is a consistent level of inactivity. If you are sitting for lengthy amounts of time and/or you are not giving your body the opportunity to move in a variety of angles to both strengthen and lengthen this muscle, it can contribute to this tightness and weakness.

You can also consider whether or not significant lordosis of the spine is an issue for you. This tightness and weakness can cause a “pulling” of the spine forward, therefore “tipping” the pelvis forward causing an excessive anterior pelvic tilt that causes compression in the lumbar spine that contributes to your back pain.

Here is a yoga pose that may help to offset the positioning of the pelvis and contribute to the lengthening and strengthening of the psoas.

Crescent Lunge (Anjenyasana)

From a standing position, step one foot back far enough down your mat in order to maintain lots of length in the back leg. Keep a nice bend in the front knee, all while maintaining alignment of the knee straight above the ankle or just behind it. Feet should be on parallel lines (about a hip’s distance apart so that your front hip bones are looking straight forward). Next, float your arms straight up by your ears with your palms facing one another. Keep your shoulders and hands relaxed. Also, begin to lengthen down through your tailbone while pulling your front ribs towards your back ribs. Stay there for a few breaths. This will help you to feel that length in the front of the hip in your back leg.

To increase some of the benefits, you may also vary your positioning in the pose. If you have the right leg forward, you can drop your right hand down beside you and stretch your left arm towards your right shoulder. You can take this one step further by reaching that same left arm diagonally towards the right corner of your mat.  Be sure to hold these for a few breaths and repeat on each side.

It doesn’t mean that this will “fix” your pain, but practicing yoga consistently, varying your movements, and paying attention to posture throughout your day will all contribute to putting you on a path that will help to minimize. Consulting with your physician is always #1 on the list but finding yoga postures that feel helpful for YOUR BODY and practicing them consistently will help you to find ease and less pain.

BY: TRISHA CURLING 

Splits or Hanumanasana carries a beautiful story and was told to me for the first time by a brilliant yoga teacher and friend from Sweden, by the name of Ingrid Andrén (Owner of Studio Move It). I won’t get into the whole story, but she took us on a journey through her entire class.

By way of the story, she helped us to understand that “This pose asks you not merely to stretch your legs but also to bring true devotion into your practice. Hanumanasana expresses the expansiveness possible…the sense that you can overcome any obstacle when your yearning to help is combined with reverence and respect…In Hanumanasana you strive to reach much further than seems humanly possible.” (Aadil Palkhivala, Yoga Column: Hanumanasana, Yoga Journal, Aug 28, 2007).

When you hear “splits” you might think, forget it, that’s not possible. You might be right, but you also might be wrong.  It’s true that not every pose is for everyone and there are a number of reasons why this could be, but the journey and process arguably outweighs the end result.

There are a number of poses that will help to prepare you for Hanumanasana.  Keep in mind, however, that if splits are not the pose for you, along the way you will gain benefits like increased flexibility, strength and confidence.

Here are two poses that are essential to incorporate in your regular practice.

1. Seated Forward Bend (Paschimottanasana): In a seated position on your mat, extend both legs out in front of you. If the legs cannot be completely straight, take them out as long as your body will allow. Next, on an inhale, lengthen through the spine by sitting up tall. On your exhale, lean your chest forward while keeping the shoulder blades slightly drawn in towards one another. Your chest should feel as though it is reaching to touch the tips of your toes. Take your arms forward to grasp your feet. You may want to place a yoga strap around your feet if you cannot reach them. This will allow you to grab each side of the strap with your hands to walk yourself forward with more support. Stay in the pose for a few breaths and enjoy the gentle lengthening of your hamstrings and calf muscles.

1. Low Lunge (Anjaneyasana): From Downward Facing Dog, shift your weight forward while stepping the right foot in front between your hands. At the same time, lower the back knee down, uncurl the toes and place the top of your foot on your mat.  Brace your waist (feel as though you are lifting your pubic bone towards your chest), lengthen your tailbone down, and inhale as you lift your arms up. Stay for a few breaths to feel the lengthening of your hip flexors and repeat on the other side.

All while practicing the physicality of the postures, it is impossible to leave behind the confidence and conquering that become part of your mindset. The sense of power and accomplishment accompany these preparation poses as much as Hanumanasana itself.

The most important takeaway that Andrén left us with at the end of her class was, “Don’t tell Hanuman how big your problems are, tell your problems how big your Hanuman is..”  I hope this serves you in both your journey to splits and in life.

BY: TRISHA CURLING 

The idea of getting on your mat sometimes can feel less than thrilling. You might feel like your practice is a little stale or you might be less than enthusiastic after the holidays when you may have indulged a little bit more than you usually do day to day. Chances are, you’re feeling a little bit more sluggish and less motivated. On the other hand, you might have set some intentions for the new year, some which might include improving your health.

If you’re feeling stuck, or unsure about what to get back to in your yoga practice, I’ve laid out three points for you to consider in order to invigorate your time on the mat, which will have a direct impact on your life off the mat.

1. Try a different type of yoga

If you are used to one way of practicing, it might be nice to explore something new.  For example, if you are used to a more vigorous style, try a restorative yoga class, where you will make connections to your breath and relaxation response in a new way.  Restorative yoga helps to reduce the stress response and it also turns on the digestive system. This may help to create a deeper sense of balance in your nervous system, therefore reduced stress.

2. Set a goal of achieving a new pose

This is something that can help you to gain an increased amount of confidence and discipline. The prep work on the journey to this new pose will keep you focused on small, yet achievable goals. You will be so caught up in the enjoyment of the journey that it will bring arguably more fulfillment than achieving the pose itself. The gradual changes you see will keep you motivated to do more.

3. Refine your transitions

It’s easy to get caught up in the alignment of each singular pose (not that this is not important), but the way in which you transition between poses is crucial as well. It means that you are moving with more awareness and intention. It means that you are moving safely to connect each pose. Refining transitions can help to strengthen your balance, it can help you to move better with your breathing. It can also help you to connect more deeply with the parts of your body that are working. When you connect with the various parts of the body in this way, you will have a better impact on achieving some of the benefits that are available to you, like increased flexibility, strength, stability, and mobility.

These three points alone will allow you to get so much more out of your practice. You will gain more discipline and a sense of accomplishment. Not only will this make you feel good about how you show up on the mat, but you can take these same ideas into other areas of your life. Imagine trying a new activity completely unrelated to yoga or setting a new goal of what you would like to achieve with your career. Work on the steps and transitions of what it takes to achieve these things and you are set on a path to achieve all that you desire. Invigorate your practice…invigorate your life.