#yoganonymous

As I posted a few weeks ago I am beginning to work with the Rugby team, teaching them yoga to help them prevent injury and increase flexibility.

Knees no matter what sport you play tend to take a lot of punishment. This is very true if like a lot of the rugby players you have tight IT bands, the outer side of the thigh between the knee and the hip. The tighter this muscle is the more prone to knee injury you are. 

While doing some planning for my classes I came across a post by Yoganonmyous about working the IT band. The video with it was fantastic,even though the guy is a little hard to hear from all the ambient noise. 

Here’s the pose breakdown:

Downhill Skier

Step your feet hips-width. Make sure your feet are pointing straight forward i.e. if you were to draw a line from your second toe-mound straight back, it would intersect the center of your heel. Bend your knees deeply and make sure the center of your kneecap aligns over your second toe-mound. This is healthy knee alignment, be exact about this for therapeutic benefits. Set your upper thighs back and down. Reach your arms up and straight in front of you. Soften your front ribs, tone your belly and keep your chin parallel with the floor.

Dynamic Lunge: Lowering The Back Knee

From lunge, square your hips and shoulders to the front of your mat. Watch and make sure your knee is pointing straight over your front foot, and do not let the knee bend beyond your ankle as you exhale and lower your back knee to hover off the floor, and then inhale to straighten the back leg completely while lifting from the back inner-thigh. Move slowly with your breath.

Dynamic Lunge 2: Straightening The Front Leg

From lunge, inhale while you straighten your front leg completely. Then exhale while you bend your front knee over your ankle. Again, as you flow and traction the knee-cap over the second toe, make sure you maintain that alignment as you move through this dynamic flow.

Figure Four Chair

Right side: From downhill skier shift weight into your left foot and hook the right outer ankle across your left thigh. Make sure you flex your right foot. If the foot goes casual, it will turn into a knee or ankle opener rather than a hip opener. Press your left hand against the sole of your right foot and press your foot against your hand. Lift your right inner knee up and set your right upper thigh down and back to get a big opening in your right outer-hip.

Side Angle

In side angle, to protect the knee and build strength, keep the front foot straight forward and your front knee widening to the right. Do not let that front knee buckle in. This is key in all of the side plane standing poses where your front knee is bent like warrior two.

Triangle

For therapeutic benefits in triangle, make sure your front foot is pointing straight forward and your front knee points the same direction as your foot. Straighten your legs completely as you lengthen your back and reach up through your top arm and look up.

Wide Angle Forward Fold

In a wide stance facing the side edge of your mat, make sure your feet point straight forward and your feet are even with one another as you hinge from your hips and fold forward. As you bow, make sure you keep your weight even both in the heels as much as the fronts of your feet. Draw your feet towards one another until your legs are straight as you lengthen your back and bow.

Pigeon Thigh Stretch

Right side: From down dog, bring your right knee behind your right wrist towards the right edge of your mat. Angle your right shin across your mat, point your right foot and flick your right toes against the mat. This will protect your knee and bring the opening into your right hip (gluteus medius). Level your hips. Set your right inner-thigh back and your right outer-hip back. Reach your right hand back for the left outer-edge of your foot. Once you have your foot, lengthen both sides of your torso long. Twist your chest open and set your throat back and right head of your arm-bone back. Keep the weight even on your back thigh as you pull your left foot towards your left outer hip. Drag your back knee forward to lift your left upper thigh towards your heel.

Thread the Needle

Right side: Lie on your back. Bend both knees so that your ankles are right under your hips and your feet are hips-width apart. Hook your right outer ankle across your left thigh. Flex your right foot. Reach your hands  for the left shin by lifting your left leg and threading your right arm between your legs to hold the shin. Pump your right knee forward and your right inner thigh back while keeping your right foot flexed.

Happy Baby

My post below originally appeared on Yoganonymous.com on Wednesday, June 24, 2015. Enjoy!

Months ago, I left my home practice and started practicing at a local studio.

Attending class helped me make my practice a habit, taught me proper alignment, opened up my practice to exploration, and gave me a new community of yogis to love. Each of my teachers has blessed me with their knowledge, and I quickly became addicted to the studio practice. I never practiced at home anymore because I figured all my learning could be done there.

[Related: 10 Ways to Strengthen Your Home Practice]

There came a time when my practice started feeling stagnant. It wasn't that we were practicing the same things all the time or that I had perfected all the poses- far from it. I couldn't quite put my finger on it until one of my teachers inspired me to practice at home.

The feeling I got after my first practice after months was so empowering. "I got through it," I thought. I was able to flow and use my breath and everything my teachers had taught me to come up with sequences that were inspired by them, but also very much uniquely me. I spent time focusing on poses I wanted to practice, and the breakthroughs came. I was reminded of what made me love yoga in the first place - the feeling of freedom.

Yoga practice often parallels life, and this breakthrough in my practice had come at a time of transition and exploration of my independence. Whether it is through attachment to people we hold dear or to circumstances that may be changing, even the most independent may fear going at it alone sometimes. Through letting go of that fear of not being able to lead myself through a practice, I discovered within myself limitless possibilities and enormous courage. I found that this inner power did not just apply to my life on the mat, but beyond. I may not always be in control of the situations around me, but I am in control of my reaction towards them, the people I put in my life, the things that I let affect me, and my overall happiness. I am a being of resiliency and the leader of my life. Knowing this empowers me to live life freely and authentically, to face challenges head on, and to not fear "failure," because to try and be persistent with sincere intention is in itself a complete success.

4 Lessons From a Home Yoga Practice to Ignite Inner Strength

1. Let go of your ego.

Over time, practicing in a group made me less self-conscious, and I let go of the need to compare myself to others, but I remained my own biggest critic. I oftentimes have struggled with feeling 'good enough' for myself. Practicing alone has forced me to confront that.

With just me and the mat, I have to get vulnerable and let go of the fear of failing and feelings of inadequacy and judgment. When I did, breakthroughs – both in asana and in mind –happened, and I realized that I am, indeed, enough.

2. You can be both independent and loved.

Though I depend on my teachers to lead me through entire classes, I realized that their guidance actually gave me the freedom to explore deeper, not bind me to their specific style.

And isn't that real love? Sharing your soul and guidance, but giving one the space to be them self? I was reminded that this is how I should go through life loving others.

3. ...And you need to love yourself!

Taking the time to spend with myself on my mat helped me look inward and appreciate my mental capabilities. Physically, I grew to admire the bravery it took for me to try certain poses. I grew grateful to myself for dedicating the time to practice. I loved myself for being able to laugh at falling or looking silly. I was amazed at this powerful, capable vessel that housed my soul - my body - and wondered how I could have ever criticized her so hard for not looking a certain way. I was discovering all of these things about myself that made me, me – and I loved it all!

4. Have fun with it!

During this time alone, I was free to practice at my own pace and to focus on balancing my chakras. I could choose whatever music helped me flow best (yes, my mix includes both Sufjan Stevens and Jay Z!). I was also free to go for poses I would not have normally tried in class. Use this time to go for that pose you saw on Instagram that looked impossible. And if you fall, laugh it off! Because if you keep practicing with clear intention, it will come eventually.