“Ask Amy” Blog Question #1:
What does it mean to link body, breath and mind together during asana? I keep hearing that phrase and I don’t understand what it means. Please explain.
We are just asking you to link your body to your breath, by using your mind to focus. So instead of mindlessly lifting an arm with a random breath pattern, while you think about your grocery list….we ask you to be more focused. Start the exhalation as you begin to extend your arm across your body. Finish the exhalation just as your fingers touch your shoulder. Use your mind to coordinate the breath with the movement and actually feel the muscles in your shoulder. This is yoga.
Twist on the exhalation phase of the breath.
Gently engage your lower abdomen as you exhale into the twist.
Focus your attention on your abdominal region.
“Ask Amy” Blog Question #2:
What is ujjayi breathing and why do we do it in yoga?
Ujjayi breathing is a technique that brings attention to the throat area. It is said that this attentional focus can help to clean any imbalance that has to do with the throat or mouth. This could mean swearing, over-eating, smoking or hypothyroid problems.
Ujjayi breathing also brings a slight amount of heat into the body, especially to the throat area.
Ujjayi breathing helps yogis to prevent injury. If you are over stressing your body at any time during the practice, you will not be able to continue ujjayi breathing.
You can do ujjayi breathing by softly closing off the vocal cords allowing a smaller amount of breath to flow through the air passage than usual. This will increase the length of each breath on inhalation or exhalation or both.
“Ask Amy” Blog Question #3:
Yoga teachers keep telling me to do a “long exhale”. I am having a really hard time extending the exhalation phase of my breath. How can I work on this technique?
By chanting OM (or any other sound) on the exhalation phase of the breath, it will naturally become longer and smoother. You will get feedback by listening to your own voice. Try it and you will see!
“Ask Amy” Blog Question #4:
I have high blood pressure. Is there anything I can do at work for 3-5 minutes several times a day to help my stress levels and possibly bring down my blood pressure?
Sitali breathing is a technique that works like an air-conditioner for your body. Allow your tounge to extend out of your mouth slightly and inhale. Feel the breath moving across your tounge and bringing cool air into your body. Then on the exhalation, make it long and slow. This will help reduce your stress levels. Do this 3 times per day at work.
“Ask Amy” Blog Question #5:
I have constipation. Can you recommend an easy pose to help me with this?
First, it must be noted that we do not presecibe poses to heal illness. We work with the individual and try to find the cause of the problem. And each person might have a different cause of constipation. But since we are not meeting in person, I will try to honor your request.
Please try to wake up early each morning, drink a warm glass of hot water. Then using slow dynamic movement, slowly exhale and draw your knees into your chest. Hold them into your chest for 1-2 seconds after the exhalation. On the inhalation, let the knees move away from your chest.
“Ask Amy” Blog Question #6:
Sometimes after a long day at the computer I actually feel shorter. My spine feels compressed, my organs tight and I just want more space in my body. Is there anything you can suggest I do when I finish a long work day?
Yes, I can help you with this! First, go for a walk. Move your body. Get the muscles, the tendons, the ligaments, and the fascia moving again! Also, drink a big glass of water, especially if you have been drinking caffeine during the day.
When you get back from your walk (even if it is only a 5-10 minute walk), lie down and do this side stretch. First, bring your arms over your head and clasp your hands. Then walk your hands and feet to the same side a few inches. You will be in the shape of a half-moon with your body. Stay here for 6-10 breaths on each side and practice making your exhalation really long and smooth. Later, you can add a short pause after each exhalation. Be sure to finish by drawing both knees into your chest to release your low back down onto the floor before you get up and on with your evening.
“Ask Amy” Blog Question #7:
I have sciatica. It feels really good to twist to one side and then the other. Do you think this is a good idea? Because it often feels better at first, but then 1 hour later it hurts even more.
First, sciatica has many causes and there is no “pose” for sciatica. It is best to see a yoga therpist to help you determine what the cause of your sciatica is.
Second, I have found in my practice that twists do not actually help sciatica in many cases. Just like you said, one may get temporary relief, but then it seems the nerves are even more flared up a little later in the day. When it comes to sciatica, I would stay away from twists as a general rule (that can always be broken!).
I would ask you, “What makes it feel better?” ‘What makes it feel worse?” And I would tell you to do more of what makes you feel better! And less of what makes it feel worse! Simple, right? Not so fast. You may tell me, I love to run, but that is what makes it feel worse. So now we see the need for a yoga therapist……to help us delink from that which causes us pain, and link to that which causes us sustained joy. This is the real work!
“Ask Amy” Blog Question #8:
I often get maigrain headaches at a certain time of the month. It happens especially when I am stressed out during final exams. This is the worst time to get a migraine headache! Can you help me?
You are doing a great job finding out what triggers your migraines. You know that there is a hormanal component and also a stress trigger. So you are really becoming self-aware and this is amazing. Congratulations!
Why not try to following technique 5 times a day just before and during your monthly cycle and also before and during final exams. There is never a cure-all yoga pose. But it can’t hurt to try this and see what happens. I look forward to hearing how it goes!
Sitali breathing is a technique that works like an air-conditioner for your body. Allow your tounge to extend out of your mouth slightly and inhale. Feel the breath moving across your tounge and bringing cool air into your body. Then on the exhalation, make it long and slow and softly chant OM.
Once you have the above mentioned technique down, try adding the palming of the eyes. On the exhalation, gently place cupped hands over your eyes. Keep the hands on your eyes as you lower your head and chant OM. Then release your hands back into your lap as you inhale with sitali. Repeat 6-12 times.
“Ask Amy” Blog Question #9:
Why do you jump back to down-dog on the hold after exhalation? I also notice that you jump forward into standing forward bend on hold after exhalation. Why?
Jumps were traditionally done as part of the vinyasa krama for children and young people. They require flexibility, balance, strength and body control. Jumps have a very strong impact on the apana region (lower abdominal area). They should only be done by people who have a clean diet, and are properly prepared to do jump-backs.
Jumps are a techqnique that help to tone the apana region. So we pair them with other techniques that also serve a function for the lower abdomen region. These would include an exhalation focus of the breath, and a sight hold after exhalation. Both of these breathing techniques impact the apana region. So when we pair jumps with moving on the hold after exhalation, the effect is significant on the apana region. There is a downward flow of energy through the apana region, which is what we want for good health of that area.
“Ask Amy” Blog Question #10:
I have heard you say that caturanga dandasana is functionally for the apana region (abdomen), not the prana region (heart space and arms). This is confusing to me. Why do you say this? I feel it in my arms and shoulders!
Caturanga dandasana (or 4 -imb pose) happens on the exhalation phase of the breath. The body must be tight and strong going lowering down to the floor while exhaling. The body must not sag, letting the knees and thighs plop down first with too much floppiness. If this is happening, the function of the pose is lost. When you exhale slowly, and lower down with attentional focus and care towards the floor, keeping your body tight and strong (even if knees are touching the floor)….only then will you feel what is happening in the pose. Yes, you are using arm muscles, there is no doubt. But the true work is happening at the apana (lower abdonmen) region. Your attentional focus is on the apana region. You are doing an exhalation based pose, which means your belly is engaged. The phase of the breath will always point you to the function of the pose. Exhalation based poses are for the apana region, not the prana (chest area) region. In halation based poses are for the prana region. Try an experiment to test what I have said. Lower down on exhalation once. Then lower down on inhalation once. What do you feel? How is it diffierent? Then make your own decision. Yoga is experiential.
Why “Ask Amy” Blog Question #11:
How can I keep my lower back nice and strong and flexible in less than 5 minutes a day? I am a busy person and don’t have time to do an entire yoga practice. Can you suggest something for me?
First, I would say slow down and clear out your life for the important things. Your personal health is very important. It should not be something you do only 5 minutes per day.
Second, I am going to assume you do not have acute pain. If so, see a qualified yoga therapist . With that said, if you are really limited on time, see the little sequence below. It is beatiful because when you reach arms over head, you are extending your back and using the muscles. When you lean forward into the child’s pose you are stretching the low back muscles. Then when you lift back up from child’s pose to standing on your knees, you are REALLY using your low back muscles.
If your knees are not happy in this pose, we can aways change the pose to avoid your knees and get the same function. That is another blog article!
“Ask Amy” Blog Question #12:
What is the big deal about using vinyasa krama to go into each pose and come out of each pose?
This is such an excellent question! Thank you for asking! Each step of a vinyasa krama is preparation for the next step. For example, look at the krama (steps) leading into uttanasana/ standing forward bend. First we stand in tadasana with a nice straight spine. Then we lift the arms over head to extend the thoracic spine. Only after this type of spinal extension do we go into the standing forward bend. This is a very different function than just slumping downard with hands on ankles, causing a hyper-kyphotic spine (hunch-back).
Additionally, there is a functional reson to reverse the poses in the opposite direction when coming out of the pose. When we lift from the standing forward bend to reach to the sky, traditionally the arms would be in front with the biceps next to the ears while lifting up. This causes a slight backbend, again extending the thoracic spine. Functionally, this requires spinal strength to lift up properly. If the student cannot do this, we know that the student is probably not suited for a full standing forward bend without props or adaption. Injury is likely to occur.
“Ask Amy” Blog Question #13:
Should I engage my abdomen when I exhale and bring my knees to my chest? Or should I totally relax my belly when I exhale and bring my knees to my chest? Which is the correct way?
There is not a “correct way.” I would ask you what function you are trying to achieve? Do you want to create a strong downward flow of energy in the apana region (abdomen region)? Then gently engage the abdomen when you are doing knees to chest pose. This could be a part of a longer practice designed disease patterns like constipation and PCOS. But if you want to help the student understand the meaning of “surrender”, then keeping a very relaxed abdomen might be the technique to use.
It is important to understand the possible effects of each pose, breathing patterns and techniques. Only then can you design a practice that suits the individual.
“Ask Amy” Blog Question #14:
My wife recently had a stroke and I am wondering if there is any way yoga therapy might be able to help her?