Dandayamana-Bibhaktapada-Janushirasana - Standing Separate Leg Head to Knee Pose

Breathe; keep the forehead on the knee, and the internal benefits from this posture will be significant. The physical benefits are not to be underestimated, but this pose in particular flushes out and stimulates the internal body by compressing both the throat and the abdomen.

With the feet together, raise the arms up overhead, form a steeple grip with the hands and step the right leg three feet to the right.

This time the right foot turns out 90 degrees and the torso, hips, arms and head follow. Turn the left foot in approximately 45 degrees to keep both hips squared forward.

Tuck the chin into the chest, keep the arms and legs straight, and round down from the hips until the forehead touches the right knee. If the hammies or spine are tight, bend the right leg until the forehead touches the knee. The left leg and arms stay straight and the hands can separate on the floor to balance.

Use your abdominal muscles and keep the belly lifting to round the spine and work on straightening the right leg. Can you keep the forehead on the right knee, straighten both legs and bring the hand together into prayer position? Then start to work on aligning the hips by twisting the hips to the right to square the hips to the floor.

Keep the eyes open, keep breathing and remember the chin stays tightly tucked into the chest.

Come out of the pose by keeping the arms straight by the ears and round up slowly, abdominal muscles engaged.

Turn to once to face forward, turn again to face the left leg, and repeat left side.

Strengthens

•     Abdomen

•     Thighs

•     Calves

Stretches

•     Shoulders

Stimulates

•     Thyroid / Parathyroid

•     Pancreas

•     Kidneys

•     Entire endocrine system.

•     Stimulates digestive system.

Benefits

•     Boosts the metabolism and immune system

•     Balances blood sugar levels

•     Good for diabetic conditions

•     Reduces abdominal obesity

•     Good for depression and memory loss

•     Is good for rheumatism and lower back pain

Student Profile Kathy B.

Kathy comes into our studio almost every day. She is filled with smiles and positivism. We love having her in here! Kathy also owns very many yoga outfits, teachers training maybe? Her hobbies are travelling and taking care of her cute pets!

Tell us about your very first Bikram Yoga class … when was it and why did you go?

 My first Bikram yoga class was last February. A couple of the girls at work were interested in trying it, and I thought sure I'll do it too. I had no idea what I was getting myself into. I had never tried any kind of yoga before, and wasn't expecting this to be so hot and so intense. I loved it. I bought the two week special, and didn't skip a day...when that was done, I bought the year membership. My first class was a true awakening. I knew I needed this for physical reasons and for my mental well-being.

What are some of the benefits you receive from Bikram Yoga?

I have suffered for years from horrible headaches, anxiety, back and neck pain. I also had this strange tingling in my legs at night which my doctor told me was called Restless Leg Syndrome. I am also the kind of person who over thinks everything and worries about everything...so that led to many many sleepless nights. A couple weeks after doing Bikram yoga on a regular basis I noticed my headaches were fewer and less painful...and now I rarely get a headache...amazing! My anxiety and stress levels have also calmed down quite a bit because I am learning how to control my "monkey mind". I am learning how to stay in the present, focus and relax. The tingling in my legs has also been reduced, and the odd night when I do struggle with it I get up and do the Half Tortoise pose...and that really helps. My sleepless nights have now turned into falling asleep right away and sleeping all night. As for my back and neck issues. Everything has become stronger and not so painful anymore. I remember when I first started,  the spine strengthening part of the class was so difficult for me. Doing Full Locust pose was near impossible. And now that I can do it, I know my back has become so much stronger. Over all Bikram yoga is doing wonderful things for me.

What keeps you coming back for more?

I am totally addicted to Bikram yoga. It's like my body craves it now. I love what it is doing for me, I love the heat, the challenges it offers, and how I feel after class. It's 90 minutes for me. I look forward to coming into class and getting deeper into postures and deeper into my body and mind. Also, the instructors are always so helpful, encouraging and inspirational to talk to. I really love that. I have also made some wonderful friends here, everyone is so supportive and friendly...why wouldn't I come back for more.

What do you find most challenging about practicing Bikram Yoga?

I guess my biggest challenge is getting over the fact that every day my body feels different, and so does my mind. I find that a 9:30 a.m. class is more difficult on my body that a 5 p.m. class. My body feels more stiff in the morning...but I still challenge myself to do a couple morning classes a week. And if I am having a tough day, it is difficult to let those feelings go and focus on my yoga. And of course there are always the challenges of fighting the heat, and breathing properly.

What’s your favorite posture? Your most dreaded posture?

Right now my favorite posture is Standing Head to Knee pose. It took me a long time to learn to lock both knees and now that I can, I look forward to doing this posture...now I just need to get my forehead to my knee. This posture has really tested my patience. My favorite postures from the beginning have been Eagle and Fixed Firm. I constantly have people asking me what I’m doing when I sit with my legs crossed....they are usually in Eagle pose. My most dreaded is Half Moon. First set I find very uncomfortable, I am happy it's at the beginning of class and I can get it over with.

Any New Year's resolutions for 2012?

I am going to continue and practice daily. I am doing my second 30 day challenge this month, and am looking forward to doing more of them. I would like to learn more on how to improve in the postures so I can get the best benefits possible. I have signed up for another year, and plan to practice Bikram yoga for many many more years.

A healthy SuperBowl weekend!

SuperBowl... a day of football and rich foods. But it doesn't have to be that way. Dips and chips can actually be a healthy snack! Here's a tasty dip you can try out on your friends and family this SuperBowl weekend.

Melty Pizza Hummus
 1/2 cup canned chick peas, drained
3 Tbsp nutritional yeast
1/2 tsp dry basil, heaping
1/8 tsp salt, heaping
1/4 cup + 2 Tbsp of prepared tomato sauce, home made or canned
1 Tbsp olive oil

Combine all the ingredients in a food processor and mix until smooth. Serve with corn tortillas or raw vegetables. Also good on sandwiches.

Check ChocolateCoveredKatie.com for the full nutritional information, and for more great healthy dessert ideas!

Trikonasana -- Triangle Pose

“Triangle pose this is the master posture of the series, perfect marriage between the heart and lungs,” says Bikram in many of his classes.

For many practitioners, triangle remains one of the most challenging poses in the Bikram series. The pose involves strength and flexibility and challenges a practitioners concentration with detailed movements that can make or break proper form in the pose.

What is happening in the pose…

Triangle is an intense hip opener that deeply strengthens the muscles of the legs. This greatly improves the stability of the body through strengthening and aligning the legs and hips. Because of this, the organs in the hip area (colon, kidneys, reproductive organs) benefit as do the associated chackras.

The twist through the upper body in combination with the deep opening of the arms helps to create length in the torso which helps provide adequate room for the organs in the chest to function properly. The combination of the twist and opening of the hips also helps to relieve back pain.

Finally, the deep challenge involved helps to build self-awareness, opening of the heart chackra helps to build authenticity and helps to connect you with the things you love.

Strengthens…

Quadriceps

Gluteus Maximus

Abdominal muscles

Muscles in the neck

Works all of the major muscle groups at the same time

Stretches…

Hip flexors

Spine and neck (through spinal twist)

Shoulder joints

Stimulates…

The respiratory system

The cardiovascular system

Reproductive organs

Nervous system

Kidneys

Thyroid

Adrenal Glands

“When you improve your triangle, you improve your life 360 degrees: sexually, mentally, physically, financially, emotionally.” — Bikram

Physical Benefits…

An excellent cardiovascular workout, with very little movement.

Increases stability.

Tones arms, abdomen and thighs.

Builds better overall body alignment through strengthening of the legs.

Intensely stretches each side of the body.

Lengthens the spine, opens the torso and broadens the shoulders which allows proper function of other physiological systems (cardiovascular, digestive etc.)

Reduces saddle bags.

Good for frozen shoulder.

Helps regulate hormone levels.

Helps to build awareness of hunger, helping with eating disorders.

Helps with: constipation, colitis, low blood pressure, appendicitis, spondylitis, menstrual disorders.

Helps to balance adrenal glands and the production of the stress hormone, cotisol.

Energetic Benefits…

Opens Heart chackra.

Strengthens base chackra.

Emotional Benefits…

Helps to ground the practitioner through turning attention and strengthening the legs.

Builds overall body awareness and  self-appreciation.

Builds self-awareness helping to liberate the practitioner from emotional patterns.

Builds concentration.

Relieves stress and anxiety.

“Triangle is the key posture to bring faith back to the spirit,” — Bikram

Posture Tips

Take a BIG step…

Beginners often take too small of a step in Triangle. It would seem that a smaller step would make this pose easier, but truly the 4-5 foot step ensures that the final pose is properly aligned. When proper alignment is reached, a natural dynamic tension will help to suspend the posture.

Allow the hips to open…

In the pose the hips do not face directly forward to the mirror, instead they are slightly angled. The hip of the straight leg should push slightly toward the mirror so that the hips can sink deeper into the pose.

To prevent slipping…

Bikram says you should be able to do this pose on a block of ice, however most of us slip in the beginning. It is important to engage the inner thigh muscles to maintain the pose. Also, try focusing on pushing the outer edge, from the pinky-toe to heel, of your foot into the floor.

About the elbow and touching the toes…

“If I touch my toes, my elbow is not against the knee,” I said to Craig Villani during teacher training. “Point at your elbow,” he replied. I pointed directly at the point part of the joint. Craig pointed out that the elbow is not just the point of the joint but rather the entire area surrounding the point as well. The moral is, that your fingers must touch, don’t worry about perfect elbow alignment.

“Even if the hips are not flexible, you must touch the toes with the hand,” -Bikram.

Head and neck alignment…

The instructions in the dialogue in this pose say to look up to the ceiling, but the movement is more of a turn to the side instead of a look back. Always remember the objective of turning the head is to touch the chin with the shoulder.

Student profile - Lisa

Lisa always walks in with a great smile on her face! We wish her good luck with Bikram Yoga Journey - it is a great path to take!

Tell us about your very first Bikram Yoga class. When was it and why did you go?

My first class was October 17, 2011. My friend and I had been trying to find a healthy way to spend more time together. The month before we tried aerobics with a wag jag voucher and when we saw the Bikram Yoga voucher we were intrigued. I was hooked after 3 classes and my friend did not like the class. I never would have guessed that I would be able to do the hot yoga. I am shocked that I am so addicted to it.

How soon did you come back for your second class?

Our first class was on a Tuesday and I came back Friday and then several days the second week of my 30 day unlimited voucher.

What are some of the benefits you receive from Bikram yoga?

The biggest reward I get is that the timing of the 5pm class helps me not binge eat after work. Previously this time of the day was the worst for the amount of damage I did to my body by overeating.  Doing 90 minutes of yoga is the hardest workout I have ever given my body. Committing to this practice has mentally changed the way I think about food and I don't go home and eat badly after working so hard to improve my health. The physical benefits are an unraveling of several problems my body has endured over the years. To name a few, a severely sprained right ankle that has been bothering me for 2 years. Sciatic nerve damage in my right leg and hip, arthiritis in my tailbone from breaking it 2 years in a row giving birth 25 and 24 years ago. Three different tears in my left knee from a bad fall during a very competitive tennis game, 4 compressed discs in my back, and  finally constant strain in my spine and neck from all of the years of living with a lopsided tail bone. All of these problems feel like they are beginning to correct themselves because of the postures I attempt each day in yoga class.

What keeps you coming back for more?

The personal commitment to myself to  finally get fit and healthy.

What do you find most challenging about practicing Bikram yoga?

This is a tough question for me. Each day before class I try to review in the Beginner's book what to try to focus on with some of the postures that I want to do better. The tone and the rhythm of the instructor's  voice can add or take away from my own focus on working through the postures, so sometimes it is more of a challenge and takes away energy and sometimes the voice adds to my energy to focus on the postures.

What's your favorite posture?  Your most dreaded posture?

My favorite posture is the camel. I feel like I can do this better than any other and for the first month I was terrified to drop my head back that far. My most dreaded posture is the standing head to knee. My determination in most tested with this one.

An New Year's resolutions  for 2012?

To commit to my weight loss goals. 

Recipe of the week - Estonian style crapes with cheese-garlic filling

If you decide to make them - you will love them!. In Estonia this filling is offered in one Crape place downtown Tallinn. In Estonia we call crapes  -  pancakes! Here is the recipe - should be super quick to make!

Recipe in a nutshell - make the batter - put it in the fridge for 30 min - grate cheese, mince garlic and mix them with mayo and sour cream. Cook crapes on the pan, both sides and then put filling on it and turn it into a pocket and fry until cheese starts to melt - DONE!

Ingredients for crepe:

2 cups of 2% milk
2 eggs
1,5 – 2 cups plain flour
a pinch of salt
a pinch of sugar
2 Tbsp. melted butter

Ingredients for filling:

6 cloves of garlic, minced (try mincing it your own, instead of the garlic from can)
¼ cup of sour cream
3 Tbsp. mayo
250g grated cheese (cheddar)

Process:

• Whisk the eggs with sugar and salt. Gradually add flour and milk. Whisking in the center of the mixture, slowly draw the flour in until it is fully mixed. Then add the melted butter, whisking until smooth. The batter should be runny enough to thinly coat the back of a spoon; add a little more milk if too stiff. Let the batter sit for 30 minutes to an hour, covered, in the fridge.
  
• Mix the sour cream, mayo, garlic and cheese. You can put it to fridge for 15 min, but don’t have to. Garlic will get stronger over time.
  
• Coat a small nonstick skillet with a small amount of butter over medium heat. (Make sure the pan is hot.) Add about 1/3 cup of batter to the pan for a large crepe. Tilt the pan so the batter coats the bottom evenly. Cook until set, about 1 minute. Loosen the crepe with a spatula; flip over with the spatula. Cook the second side for about another minute. Then put 2 Tbps.(or as much as you want) filling on top of the crepe and cover it with the other half of the crepe and flip it again into a size you see at the photo in top! Wait till the cheese melts and then it’s ready to be eaten!

Enjoy!

You can fill it with any kind of foods - ham, different cheeses, e.t.c. And for sweet lovers - very yummy is condensed milk and fresh raspberry one!

Dandayamana-Bibhaktapada-Paschimotthanasana - Separate Leg Stretching pose

Dandayamana-Bibhaktapada-Paschimotthanasana -  Separate Leg Stretching pose

This posture is like kryptonite for sciatica! That's because it stretches and strengthens those poor crushed and shriveled sciatic nerves, as well as all the tendons in the legs. It also messages the internal abdominal organs and the small and large intestines, and gives you added flexibility in the pelvis, ankles, hip joints and especially in the last five vertebrae of the spine.

This is the closest we come to inverting in the Bikram sequence, bringing our head below our heart as we move upside down in this stretch.

Start with the feet together. From here take a big step out to the right, approximately four feet. It’s important to set up with a wide stance here to make the pose easier on the hamstrings and lower back. Point both feet forward and stop the feet from sliding out by turning the toes in slightly and engaging the quads and inner thighs.

Keeping the legs straight and arms out to the side, we bend forward from here. Keep lengthening the spine forward, feel the weight in the toes and draw the shoulders away from the ears to encourage a long, straight spine. Grab the heels from behind stepping on all ten fingers. An easier variation if the hammies are not cooperating and the lower back is tight is grabbing the feet from the outside – still with all ten fingers.

By pulling on the heels and keeping the legs and spine straight, work on stretching the forehead to the floor. Keep looking on the floor in between the feet to keep the spine straight, keep the thighs super engaged to stretch the hamstrings safely, and work the core to support the lower spine.

If the forehead touches the floor easily, bring the feel closer together and keep drawing the torso closer towards the legs. If the floor is miles away, try widening the stance a little. Slowly come up with a straight spine – and keep it slow to avoid dizzy spells.

Strengthens

Biceps

Trapezius

Latissimus Dorsi

Deltoids

Stretches

Hamstrings

Entire spine

Stimulates

Adrenal glands

Digestive organs

Benefits

Helps to increase flexibility of the spine

Helps to relieve depression and memory loss

Balances the nervous system

Good for digestion, hyperacidity, constipation

Helps reduce abdominal obesity

Helps with diabetes

Releases tension in the lower back

Exercises adrenal

Exercises the reproductive system

Standing Stretching from Sara Curry on Vimeo.