Letting go

Saturday is my day off. My days have a structure that I follow very flexible. I don’t even set an alarm clock to get up early. Usually I wake up on my own rather early. Today I did grocery shopping in the morning, when the shops were still rather empty. Tonight when we strolled around I realized a long queue standing in front of the grocery store. It rained. I thought it’s always a good idea to get up early. Some people surely have no alternatives, they can only go shopping in the evening, when everybody does it.

In 2020 I enrolled for a workshop ‘becoming minimalist’ I didn’t realize how much excess I’ve hoarded over the years. I don’t see myself as a hoarder. Most things have their place. But I had accumulated too many things. This is for sure. To let go of all my wool and knitting projects was probably the most difficult task. I found a group of people who knit scarves for homeless people. This made it easy to let go.

Things come slowly into our homes. I started projects, then something else seemed more important to do. Yet the first and second and third project still lingered in the drawers and shelves. The unconsciousness knows about it. Sometimes the projects wake up from the underground and inform the consciousness. They complain. Don’t forget me. This creates lousy feelings. With all these possessions that need attention it can be that one can feel overwhelmed without knowing why. I always think that I’ve so much to do. I have a lot to do, but my life should be manageable. I’ve no pets, no kids.

Today I went through this blog here and deleted neglected pages. They became a burden, too. It’s wishful thinking that I can update three blogs in addition to all the other activities.

Bit by bit I’ll feed the remaining pages. The vegan blog, the back bending blog, the gravity page, they all had to go. It’s too much. One yoga blog is enough. Saturday is my day off from yoga. It gives me opportunity to write also about other topics than asana practice.

Within the last 12 weeks I also went through my yoga props. Not everything was used or useful. I use my three yoga mats, but I don’t need five. Twelve yoga pants are too many.

Discarding of things and living with less made my life already easier. I feel relieved. It’s a journey an ongoing process to let go of things, bad habits and so on. Having less possessions helps to focus on what is important.

Flowing through life with ease is so much easier with less possessions.

Three similar asanas

The first asana is uttanasana. It Sanskrit it means ‘intense stretch’.

The second asana is called hasta padanghustasana. It means ‘hand-toe stretching’. Hasta means hand. Pada means foot and anghusta means big toe.

The third asana is called pada hastasana, which translates ‘hand-foot posture’.

The asanas are rather similar, yet also different.

The pictures show me that there is still potential. Yet when I started with yoga I could scarcely touch the floor with my fingers when my legs were stretched.

Lately I improved all the forward bending asana. I let gravity do the work. The crucial difference was the time. I hang in the following pose for 5 minutes.

M legs are slightly bent and I hang forward. It’s important not to move. One can close the eyes, it’s OK to open the eyes. The hands shall not touch the floor. Gravity does the work. Exhaling shall be much longer than inhaling, because it helps to relax. Only a relaxed body is able to stretch. The nerve system must feel save. The most important point is: Stay in this position for five minutes. This makes the difference. Progress will come fast.

Many people sit all day long. Nevertheless it becomes more and more difficult also for those with a sedentary life to bend forward when getting older. I’m sure, that people who bend forward every day in the above way will be able to do this till the age of 100. They won’t need a person who helps putting on shoes. Staying flexible gives independence. What a gift.

To bend forward is also an inversion for those who don’t like to do headstand for whatever reason. Sometimes health issues prevent people to do poses.. The heart is above the head in this forward bending asana. This is the criteria for an inversion. This pose is refreshing and energizing.

All stretching asanas help to become patient. Yet practicing correctly helps to progress faster.

Utkatasana

Utkatasana, December 2020

There is no easy asana. In order to get to the above picture I had to repeat the pose several times. I spotted many weaknesses that I could avoid. A pose often feels differently than it looks.

The challenges:

• The asana aims at strengthening the leg muscles. The deeper you go, the more challenging it is. My goal was to lower the body as much as possible. Before getting into utkatasana I pose the flat hands next to the feet and bend my legs. From there I get into utkatasana.

• I realized that I made a hollow once I was in that pose. This makes it easier. To prevent this, I engaged my abdomen. The position of the hips changes. My back remained straight.

• To have the arms in line with the body requires rather open shoulders. The shoulders move away from the ears, yet the arms stretch upwards.

• The thumb likes to get in distance to the other fingers. It looks so much better when the hands are a unit. This is rather an aesthetic issue.

Utkatasana is part of surya namaskars B and the standing asanas of Ashtanga yoga.

There are also variations of this asana. It’s possible to have the thighs parallel to the floor. It’s easier when the arms are stretched forwards and not upwards. One can hold this pose as long as possible.

Also the exit of this asana can vary. One can jump back. It’s possible to go first in bakasana position. From bakasana one can move into a handstand.

I’m happy with getting into bakasana and jumping back from there.

Suryanamaskara, the neck and drishti

I know people and yogini who have a long and flexible neck. Others have rather stiff necks. We can move the neck in all directions. There is also a neutral position. In order to find my neutral position I hang forward and relaxed the neck. My feeling is as if the head falls back slightly. To pull the chin to the chest requires a bit energy.

• When I practice suryanamaskara I move the neck a bit out fo the neutral position. I don’t get to the limit. It looks wild when yogini through their head backwards in urdhva mukha svanasana (upward facing dog). Yet is this really necessary? Dristi is the third eye when practicing urdhva mukha svanasana. It’s not looking to the ceiling or upwards. It feels more harmonious to move the head only a tiny bit backwards when looking towards the third eye.

  Chaturanga dandasana is another pose which feels better for me when I don’t throw back the head. The body shall be stable and in line. It’s more likely that my body hangs through when the head moves backwards. My focus is rather to push the hands against the floor. The shoulders move backwards. The abdomen is engaged. To go to a limit with the neck is distracting. It’s not the focus. The neck must get protected. There are asanas like sets bandhasana that stretch the neck. This asana also require a lot of strength of the neck. Most asana don’t have the neck as a focus.

• The neck position and dristi influence each other. It’s important to know that scarcely one looks at a certain point, the toe for instance or the navel. It’s always looking towards the navel or towards the toes. This In mind it’s not necessary to try seeing a gazing point. The dristhi has the work to calm the eyes. They shall focus and not look around. A direction is given. To see a precise point is not necessary.

• At the end one ‘hands up’ is missed on the above series. I omit it. I’d rather feel like a jumping jack when I do this pose at the end. Surya namaskars is repeated five times. After uttanasana I return to samasthitih. When I start with suryanamaskara again I stretch and my arms move towards the ceiling. This is enough. To omit one of the ‘hands-up-position’ at the end was not my idea originally. I tried it and I think it feels better.

• When practicing urdhva mukha svanasana the chin moves towards the body. I move the head only slightly out of its natural position. When the abdomen are engaged it’s not possible to see the navel. It makes no sense to go to the limit with the neck.

How I practice suryanamaskara has changed over the years. Firstly it has been a good warm up only. These days I work more precisely on every asana.

Experiment.

Every body is different.

Ashtanga primary

Nov 2020, squat

Friday is primary day. I was looking forward to primary and all the forward bending asanas. Today I realized that I’m far away from my practice a few years ago. This is frustrating. I got so weak. It’s not possible to do all the vinyasa. If one likes Ashtanga, one must also like the vinyasa system, the dynamic connection between the asanas. That is an important part that makes Ashtanga to what it is. What is also true: If it were easy, it would be boring.

I consider to practice primary also on Wednesday. I’ll reflect on some supportive exercises.

Today was my last Ashtanga practice of this week. It feels deserved to have a day off.

Meeting point: Zoom

Nov 2020, hip stretching

At 3 pm European Time stiff people meet at zoom to get more flexible. People join from 28 different countries. It’s possible to see many of the participants. Lucas is the trainer. Within fifteen minutes we stretch our hips. Every day two positions and alternatives are shown. Today was hard for me, I guess for others, too. Yet todays stretching will make back bending easier.

The course lasts 21 days. I’ll get to know 42 positions that stretch the hips in all possible ways. It’s an inspiration for sure. Above all one feels less alone on that globe during lockdown light. My phone is the window to that world. I think this is so special, I couldn’t have imagined a few years ago that I’d have a phone that allows me to watch other people stretching. I’m happy to be part of such a nice community.

What after these 21 days?

I learn that stretching can be rather relaxing. Indeed the goal is to relax. Exhaling shall be double as long as possible. This calms the nervous system. Then stretching is possible The method makes me even tired. Stretching before going to bed is like a sleeping pill. It’s so much better than watching TV.

Stretch and then sleep. What a lovely evening routine.

How long shall one hold an asana?

How long shall one hold an asana?

The different yoga styles have different answers.

• When practicing Ashtanga yoga the asanas are held for 5 breaths. In the early years an asana was held for eight breaths. This makes a long practice even longer. So one day one must had made a decision: 5 breaths are enough.

• The Sivananda yogis hold asanas much longer. The more experienced a yogi is the longer he hols an asana. 5 minutes are standard also for beginners. 10 minutes in headstand is part of the advanced practitioners.

• The BKS Iyengar students also don’t count breaths. They stay in an asana with all the props for quite some time. It makes no sense to get in and out of a composition of body, blocks, straps, chair, wall and whatever. Once you’re in, you stay. Voluntarily.

• In Yin Yoga the asanas are held very long. Once I was in a yin yoga class. To hold the asanas for an ‘eternity’ can be rather challenging. The class was about bearing the pain for me. But that’s what stretching is. I prefer the word discomfort, but discomfort is part of stretching.

Those girls and boys who train for gymnastics know that when they want to stretch, they have to hold positions rather long. The nerve system must feel safe. Stretching happens best when mind and body are relaxed. To create a calm and nice atmosphere with even candles can make sense. A relaxed face, perhaps even a little smile on the face might create miracles.

After today’s gravity class created by Luccas (Bodywork) someone asked if the gravity training is like yin yoga? The answer was' ‘no’. It rather belongs to the gym. Yin yoga shall stretch the ligaments. I don’t know if this is true, I cannot imagine this.

All the training is supposed to complement whatever someone is doing as sportive activity: yoga, running, weight lifting and so on.

I experience a certain imbalance in my body. This is not new. All the forward bending asanas are rather easy for me. Stretching the hip flexor hurts and is a challenge. I did too long primary only.

Learning never stops. I also learn through my mistakes. They are part of every learning process no matter what it is.

Keep practicing, keep learning.

Gravity training

I joint a workshop offered by Lucas (Yogabody). He focuses on gravity training. The course I booked concentrates on hip opening.

I’m very much interested in the method. I had already bought another course and I realized how effective the method is. Especially the stretching that aimed at the upper body and shoulders helped me a lot in my regular Ashtanga practice.

I’m curious which positions are introduced during the coming 21 days. I checked them already as we got also access to former videos. To see a position and to do it is a difference. Another huge difference is to hold an asana up to 5 minutes. This is a crucial part of the method. Holding positions for a long time is effective and that’s what the course is about.

The gravity method in sum:

• Let gravity work for you. It’s rather passive stretching. To relax in a position is important.

• The breath helps to relax. Exhaling is double as long as inhaling. One shall exhale through the mouth, but exhaling through the nose is also possible.

• The positions are held up to 5 minutes.

• A warm up is not necessary.

A very good time for the stretching exercises is the evening before bed time. The exercises are like a sleeping pill. There are positions of another course by Lucas that make me even sleep while I’m still in the position. The bretzl arms relax me so much that I fall asleep despite that awkward position of the arms.

It’s nice to practice in a community. At 3 pm we all meet at zoom. People join from all corners of this world. To be part of such an inspiring group makes the Covid-19 lock down light rather bearable.

A few words to the first asanas (see pictures:

• The hips shall be parallel. The stretching aims at the front side of the hip of the leg that is stretched backward. Having open hips helps a lot in back bending.

• The hands can rest on the foot and knee of he bent leg, but then the height is different. I prefer to use blocks therefore.

• The arms shall be stretched.

I think there is potential when I look at the pictures

The second asana is easy for me. Why ever. It’s a good one for stiff people.

Learning never stops.

My new altar

A few days back I took pictures of myself doing yoga. The space where I practice these days is rather tiny but for me it’s a big enough. When I checked the pictures I realized how cluttered they were. In the corner that can be seen in the picture were books. This little shelf was full of books and the little Buddha stood in the left corner preventing the books from falling. It was so distracting and not beautiful at all. Again I went through my books with the goal to discard as many as possible. Books that I haven’t read for several decades, I very likely won’t read in the next decade. Also the yellowed books had to go. Even donation shops don’t take such old books. I still found knitting books. It’s too time-consuming for me in the meantime. I have different interests. At the end of the evening I was surprised by myself I had created this little altar. I love empty space. The buddha statue is now the one and only subject in that corner. It’s not in competition with all the books. Now its true beauty can be seen. It was my first buy at Ebay. I was enthusiastic when it arrived decades ago. A certain Helmut was the seller. This little buddha was packed so nicely. It was love at first sight when I had removed all the packing paper that should protect the statue.

This morning very early, it was still dark, I stared at the buddha. I got lost in time. I loved the space around him. The simplicity of this place is so intriguing. I need more of this calm areas, I thought. I skipped yoga. Before breakfast I started discarding books. Motivation was excellent. Sometimes I think desperation whips me forward. Books are no clutter. Books are my friends. When I read it’s like having a conversation with an author. Some authors become mental friends. Yet there can be a too many. Lately I heard an interview with a woman (Elke Heidenreich). Once she said that she wants to read a book every day. In that interview she said: One cannot read everything. This is so true. So this morning I updated and upgraded my shelves. I managed it to create other empty spaces. What a relief. What a joy.

When I’ll start my yoga practice tomorrow morning I’ll look at my little buddha with the closed eyes. I’ll know that time was not wasted. This little statue that sits in a most beautiful empty space will miracle a smile on my face.

Keep it simple.

Keep practicing

Nov 2020

Keep practicing.

Not everybody likes the yoga practice. Yet it’s so rewarding. I like it. I like the shapes that one can form with a body. Focusing on breathing makes lively. One practice is over and I’m looking forward to the next one.

It’s a Corona-November. Restaurants are closed. My cooking skills get better and better. I also know recipes that are delicious and quick to prepare. My spicy red lentil soup is a legend.

Yoga can be a red thread in a life.

The challenge

Getting into sirsasana with straight legs, Nov 2020

Many poses of the challenge #pressingmatters look easy till I try them. It’s not the first time that I experience this when I follow a challenge on Instagram created by Carmen (@cyogalife). Trying something new is interesting. We’re on day 5 and twice I took already a picture of an easier pose that is suggested. I try the more challenging asana as well, yet safety first. If a new movement feels too awkward for me, I stop trying. I like to explore new variations of asanas. Sometimes I integrate them into my daily practice. If this is not possible I leave it behind me. I wonder: Is this a variation that I want to exercise daily? If the answer is ‘no’, I keep practicing and forget about the variation. To slow down and to do less is often good advice.

On the mat every morning I have my own challenges. It’s mainly back bending. I’m far away from where I used to be. I practice and this is what counts. I trust in the process. Asanas feel so much better already. Bridge pose felt amazing today. I could enjoy being in that pose. I repeated it three times. This is progress.

Tomorrow is Ashtanga yoga primary day. I love it.

Embrace discomfort

Bakasana, Nov 2020

Since more than a decade I tried to eliminate all possible discomfort. I realize that it’s not possible. Discomfort comes, discomfort goes. Then something else arises at the horizon that isn’t pleasant.

I remember my pranayama teacher from India. He told me that he showers cold every day, even though warm water is available. He prepared himself for the times when warm water was not available.

We can learn to live with discomfort. Then it becomes easier to bear. An example: When I feel the stretching I focus also on the breath. I keep breathing evenly. This helps to relax despite the stretching discomfort.

Simply observing what happens is another method. With time we can learn to distinguish different sensations in the body. We might get closer and closer to our limits.

Discomfort helps us to learn and to grow:

• A cold shower in the morning strengthens the immune system.

• Taking the steps instead of the elevator is good for the heart.

• Preparing meals is time-consuming, but healthier as the meals in restaurants.

The more often we face a difficult situation the easier it becomes to handle this situation.

Today I wanted to omit bakasana with straight arms. I’m not able to do it, I thought. But I tried it. It was not easy to move forward. I did it. When I saw the picture I loved it. Never before my arms were stretched like in the picture. This gives me self-confidence.

My lesson for today: Don’t avoid discomfort. Start easy. With time it becomes more and more satisfying to go through difficult situations. That’s how we learn.

Sitting on the sofa all day long is not really inspiring.

Keep practicing. Stay open for surprises.

Use it or lose it

Upavishta konasana, Nov 2020

We lose 40 % of our muscles between 40 and 80 if we don’t train them. This has a huge influence on our lives. I also read that when we have to go to a hospital we lose 1% of our muscles every day because we usually lie in bed all day long.

Therefore I think we don’t have a choice if life shall not aggravate. We must train our muscles 💪. If we want to stay flexible we have to stretch, too. It’s not always fun. Me too, I’m not always in the mood to put in the necessary work. Yet moods change. Practicing daily is easier than having an on and off relationship with the daily yoga session.

Easier said than done.

I prefer to stretch than doing strength training. Both is important. I don’t avoid to build strength anymore.

On the picture is upavishta konasana. Every day I exercise forward splits and side splits. I consider these asanas as basic asanas. When I learned to move forward instead of downwards upavishta konasana improved. The spine keeps rather neutral. To bow the back is not recommended. The above asana opens the hips. It’s relieving for the back. Engaging the leg muscles helps to get deeper into the pose. The legs move to the center and not away from it.

Yet as always experiment, compare how different movements feel.

November challenge

Bakasana variation, Nov 2020

We have another lockdown due to Covid-19 virus. It will last till the end of November. In addition it’s raining today. It’s autumn at its best. Few leaves hang on the trees till the next breeze will blow them to the ground. I cooked a spicy Indian inspired meal with potatoes and carrots. All restaurants are closed. Another months that gives me the opportunity to improve my cooking skills.

Carmen started another challenge called #pressingmatters. I’m in. Time shouldn’t be an issue. Every day is a good day to practice yoga.

Back to bakasana: The task is to hold this asana for one minute. I practice bakasana every day. Tomorrow I shall see how long I can hold this asana.

Reflections

It’s the end of October, time to reflect on my practice.

I see strength and weaknesses:

• What causes a setback always are the breaks for a week or so. I might have reasons for focusing on something else. Not every reason is an excuse. Nevertheless it would be much better to keep practicing on a daily basis. It’s always better to have a short practice than none at all.

• It’s important to imply what I consider as useful. It’s filming. I don’t know why I avoid it. I don’t need to publish it. It’s only for me. In addition it would be very good to hold asanas longer than only 5 breaths.

• I often omit the last asana. It’s so important to relax at the end. Today I lied in savasana. I felt like in paradise.

There are a lot of things that are great:

• I have established a home practice. I’m able to practice two hours, that is I have a rather concentrated practice. Practicing at home allows me to adjust the practice to my needs.

• The time of my practice is perfect. I practice before breakfast on an empty stomach. The mornings are perfect. I’ve tested everything else as well.

• I might take breaks, but I always return to the mat.

• I never forget to appreciate that I’m able to practice. Every session ends with a silent yet intensive ‘THANK YOU’.

Having listed this I’ve also created a plan for November:

• Filming and holding some asanas for a minute or longer would be fantastic.

• I won’t omit savasana.

• A month without a break would be perfect.

Stay healthy.

A simple life - drink still water

A simple life reduces stress.

A simple life gives us time for the things we really want to do.

A simple life is not boring.

A simple life makes flexible.

Living a simple life and practicing yoga fits together. So often I complained about having not enough time. The simpler our lives the more time we have. We also have to make less decisions. Which means the we’ll have more energy for the more important decisions.

Every part of life can be simplified. Let’s talk about our drinks. The body needs water. Still water. Juices, smoothies, alcoholic beverages, freshly squeezed orange juice you name it are not necessary to survive. They rather damage the body. If water is the main beverage shopping is easy. It saves time. I drink a cup of coffee in the morning and we have a lot of tea here. I’m so sure that I can halve it. My favorite teas are Earl Grey and Gunpowder. The rest can go. My shelf in the cupboard will me almost empty. It will be easy to clean.

I gave a alway many many glasses. There is a cult with glasses if you drink alcohol. We still have Champagne glasses, different wine glasses (for red wine and white wine). Oh and we have beer glasses. We all keep them for guests that are not coming during Corona times. I threw out all the schnapps glasses. As one can see, there are different levels of minimalism. It could be enough to have water glasses.

With less things I have time again for yoga. I feel less stress because of my long to do list. Five times in a row I practiced. Back bending is getting better again. On Fridays I stick to primary. I’m looking forward to it.

Drink water and enjoy it. It’s the best beverage we can drink. Just water. Pure luxury.

Sirsasana

Sirsasana, Okt 2020

Last year I went to Sivananda yoga classes. Sirsasana is the first asana of the series they teach. It’s supposed to be held for 5 minutes. In the beginning of each class the mind and body are still fresh and full of energy. It was easier to hold this asana longer than I usually do when I practice Ashtanga yoga. In the Ashtanga yoga series headstand is an asana of the closing sequence. After an exhausting practice I only wanted to finish my practice. Five breaths and out I was of this pose……

To hold an asana for 5 or 10 breaths or 5 minutes is a difference. If one holds headstand for 5 breaths it’s doable with a bad posture. It’s possible to compensate a bad technique with strength. If headstand is held longer this becomes difficult. The more correct the headstand is performed the easier it is and the easier it also is to hold it longer.

The one main mistake I see everywhere in classes and online is that the elbows are too far away from each other. My arms are almost parallel. They don’t form a triangle. When the bandhas (pelvis floor and abdomen) are engaged balancing is easier.

The Sivananda yogis offer headstand workshops that last 30 minutes. Within this time frame the students learn headstand. I learned it that way. Thank you it saved me a lot of time and frustration. In order to learn headstand one must want it. Someone must teach the correct technique. A bit of strength is necessary, too. That’s all.

To hold this pose up to 10 minutes is something else as written already.

My goal is to hold sirsasana for 5 minutes. Only when held longer this inversion can benefit for the body.

I found out yesterday:

• My fingers hurt due to my rings.

• To set a timer for 5 minutes without getting informed about the time is as if I were in a time vacuum.

• Then I used a timer that indicates 5 intervals. It’s an App called multi timer that accompanies my practice these days. This interval timer is very useful.

I held sirsasana for 2 long minutes. I’m curious what is possible today.

I’m sure that holding sirsasana longer will improve this pose. It’s also a preparation for the more advanced inversions like pincha mayurasana.

The Sivananda yogis know a lot of variations, mainly the legs are in different positions.

The Ashtanga yogis know also a lot of variations, yet mainly the arms are in different positions.

Let’s keep practicing.

Eliminating obstacles

Every morning I practice again. I miss taken pictures. This seems too distracting right now as I’m enjoying an uninterrupted practice. My legs are slightly overstretched. Nothing really bad.

The course ‘becoming minimalist’ keeps me busy. It’s so important to let go of all this excess. Several hours every day I work on having less. It’s exhausting. Yet having all the stuff was even more exhausting.

Yesterday I counted the things in a cupboard. I found 182 items after having decluttered the space.. I want to halve it. I mean in one cupboard 182 items. When I buy a cleaning product I obviously buy several just in case. I don’t want to experience a lack. Obviously. All the cooking magazines don’t make a good chef out of me. I found my own cooking style and my meals are delicious. Most of the time I prepare meals without a recipe. I could go on and on…….

I practice mainly second Ashtanga series. I do what I can. I focus on back bending. I repeat the asanas, try to stay longer and enjoy what is possible. Nothing can be forced.

Keep practicing.

Stay curious.

Don’t avoid the difficulties.

This is what I say to myself.

Recharging the batteries

Recharging the batteries.

Finding balance.

Changing perspective.

Staying healthy.

Listening to the stillness.

Breathing, just breathing.

Focus.

Searching boundaries.

Being silent.

All this I experience when I practice yoga. Sometimes the practice is intensive, sometimes I feel weak and stiff. The practice is never boring, always inspiring.

Everybody needs something to refresh, to center again. There are many possibilities. For me it’s yoga.

Practicing alone

Practicing alone allows me to adjust my practice to my possibilities on a given day. After a break I take it very easy. Usually very soon flexibility and strength improves. I take this time. No injuries is #1 goal.

Pashasana is a deep twist at the beginning of second series. The picture shows my alternate asana. It’s relaxing especially for the back.

It’s so rewarding to practice on a daily basis.

Health first. Especially during Corona time it’s so important to strengthen the immune system. I recommend a cold shower in the morning. Move the body and stay optimistic.

We’re gifted with a wonderful online community. I enjoy being connected with people around the globe.

Stay healthy.

Take care of yourself and others.